EPTAt first i thought these were in lbs, I was so confused. Then i realized it was kg and it made me decide I need to train a little harder.
My Olympic Weightlifting and Paleo diet blog - Page 4
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YokaY
United States108 Posts
At first i thought these were in lbs, I was so confused. Then i realized it was kg and it made me decide I need to train a little harder. | ||
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AoN.DimSum
United States2983 Posts
@jjhchsc2 thanks! In four weeks, I will reevaluate my strength and technique. Then I can make adjustments to what I am doing. @yokay, I am 5'4. I would like to say I'm almost 5'5  . | ||
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AoN.DimSum
United States2983 Posts
6 hrs sleep (had 4 beers last night  )65.3kg bw lifting session 1 back squat: 50/3 90/3 110/2 130/1 140/2 145/2 145/2x(missed 2nd) 140/2 140/2 clean pulls: 100/4 110/3 115/2 120/2 120/2 120/2 foam roll and stretch session 2 power snatch:40/3 40/3 50/3 55/2 60/2 70/2 70/2 70/2 power clean and jerk:50/2 50/2 60/3 70/2 80/2 85/2 85/2 85/2 dips: 5 5 5 tall kneeling chop(lbs): 60/5 60/5 70/5 70/5 80/5 tall kneeling lifts(lbs):50/5 50/5 50/5 foam roll and stretch diet breakfast 2 plums lunch rice noodle, MASSIVE amount of salmon, eggplant, chinese broccoli after session 1 chicken, plum, peach after session 2 spinach and chicken fried rice with seaweed fish oil I spent the morning/ noon mowing the lawn, which gave me just enough time to eat and get to the gym. My lower back was really sore from deadlifting yesterday, but I got some good strength work in with squats and pulls. The second session was focused on the power movements. I was a bit tired but I concentrated on my technique and made some good progress. | ||
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AoN.DimSum
United States2983 Posts
8/25/11 8-9 hrs sleep lifting rest diet cant remember lol dinner veggies,salmon, white rice fried rice as a late night snack 8/26/11 5-6 hours sleep 66kg bw lifting clean pull with pause at knee: 100/4 110/3 115/2 115/2 115/2 front squat: 70/3 100/2 110/2 110/2 110/2 behind neck push press:50/3 60/3 60/5 dumbbell bench (lbs):40/5 40/5 40/5 dumbbell rows (lbs):40/5 40/5 40/5 diet breakfast nectarine, banana lunch noodles, rice noodles (really bad i know) dinner salad (spianch,kiwi,apples,tomatoes, plum) boiled egg A bit tired today, with a lack of sleep. | ||
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Elegy
United States1629 Posts
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AoN.DimSum
United States2983 Posts
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Elegy
United States1629 Posts
On August 27 2011 09:16 AoN.DimSum wrote: I'm glad that my blog is helping you! What does your diet look like? Pretty bland, plenty of chicken/steak/veggies/egg whites, variety of jerky, yogurt, and fruit galore. Brown rice, etc. also lots of protein supplements Biggest thing is just variety, my usual meals get old pretty quickly so it's great to be able to just pick out food items to change it up. Is the fish oil worth it? | ||
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AoN.DimSum
United States2983 Posts
btw what kind of lifting do you do? | ||
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AoN.DimSum
United States2983 Posts
lifting snatch: 40/3 40/3 50/3 60/3 70/3 75/3x(missed last rep) 78/2 80/2 80/2 80/2 clean and jerk: 50/2 50/1 60/2 70/2 80/2 90/2 95/2 95/2(missed second rep) squat:50/3 90/3 110/2 130/2 135/2 140/2 diet: lunch eggs and spinach dinner chicken and korean bbq ribs, some watermelon smoothie, a little mac and cheese, alcoholic drinks and some cookies  Diet has been a bit poor lately, and I had trouble eating eggs today for some reason. Also felt a bit nauseous when lifting. I had a lot of volume in my training today, I cut out a bunch of sets on my clean and jerk and still missed my last set. | ||
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BrTarolg
United Kingdom3574 Posts
Hope to use my gains to hit some new records | ||
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Necosarius
Sweden4042 Posts
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AoN.DimSum
United States2983 Posts
@necosarius, 8/28/11 8 hrs sleep lifting rest diet dumplings (not sure what was in it) crackers, cookies dinner chicken,white rice, mushrooms, broccoli cantaloupe I have been in the bathroom all morning.........need to eat better lol | ||
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BrTarolg
United Kingdom3574 Posts
I've completely forgotten the technique for activating my legs when pulling up the bar, i was failing to clean 40.. Eventually i managed to clean 50 a few times but lots of failures because i was unable to activate explosive power in my legs - i think i had difficulties with the technique where i squeeze it up a bit before exploding I then worked on deadlift and managed to do a 100kg deadlift but i could feel the same issues - i was using too much back to get the intial squeeze before my legs kicked in and did the easy work I think i need to practise more hang cleans to get the technique considering i had an EASY 55kg clean before, failing at 40 was a real downer and i was hoping to do 60kg today for some reason when i pulled with my legs there was no explosive power at all even though i was picking up the weight easy and then i had to use my upper body to get the explosion which is totally wrong | ||
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AoN.DimSum
United States2983 Posts
I had a pretty poor day too today. It happens. Post some videos of your cleans, I can help out your technique. 8/29/11 65.4kg with shoes :O 8 hrs sleep lifting snatch: 40/3 40/3 50/3 55/2 60/2 65/2 70/2 75/2 80/2x 80/1 85/1x 85/1x snatch pulls: 80/3 90/2 95/2 95/2 95/2 front squats:50/3 90/2 110/2 120/2 110/2 110/2 press: 30/5 40/5 40/5 40/5 40/5 40/5 situps: diet lunch salmon, broccoli,white rice, carrots, mushrooms, chicken dinner tomatoes, chicken, white rice, spinach WOW, I had a terrible day lifting. Only had one session today because I had a doctors appointment. Snatches were suppose to be max doubles. I couldnt even snatch 80. I felt very very slow and had no energy. Hopefully I will do better tomorrow. | ||
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UltimateHurl
Ireland591 Posts
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mdb
Bulgaria4058 Posts
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BrTarolg
United Kingdom3574 Posts
On August 30 2011 18:11 mdb wrote: Well, the Bulgarian method is not taking special substances, but rather training 2-3 times a day with very heavy weights. Btw, as far as I know, coach Ivan Abadjiev, who was the reason for the Bulgarian success in weighlifting is working in USA at the moment. Yeah they were all on steroids | ||
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AoN.DimSum
United States2983 Posts
 @mdb, its sad how Bulgaria kicked Abadjiev out. I hope he puts out some good lifters in his new training center. 8/30/11 8hrs sleep 65kg bw lifting power snatch:40/3 40/2 50/2 60/2 65/2 70/2 73/2x(it was a full snatch clean and jerk: 50/2 50/2 60/2 70/2 80/2 90/1 95/1 101/2x(caught 2nd clean poorly and missed the jerk) clean deadlift: 90/5 105/5 105/5 105/5 push press:50/3 60/3 60/3 60/3 pull up:5 5 5 chops(lbs):40/5 40/5 40/5 lifts(lbs):50/5 50/5 50/5 diet lunch dumplings (chicken) plum dinner choi,white rice, fish, snack fried rice, fish, chinese broccoli, parmigiana cheese | ||
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BrTarolg
United Kingdom3574 Posts
I'm mixing in benches into my workouts now, as well as pull ups and dips Whilst my bench is getting bigger, and im getting heavier (57.1 dehydrated HOORAY - seriously though my legs look so wrong in proportion to my body atm haha), i can never seem to break serious sets of pullups (and to some extent, dips) Like, if i do sets of 5 pullups, after 5 sets im completely and totally broke (i usually never make the 5th set) I've never had any real progression with them, and i don't think i should be trying to do weighted ones unless i can break 5x5. I cant really do more than 12 from fresh so maybe that is kind of telling also Maybe i should just keep working on upping my bench and then give it a go? --- (60kg here i come) My diet is suffering recently - the only reason im up late (6 hours sleep tonight Q.Q) is so that i give myself enough time to eat all the shit i need so i get a minimum of 2k calories (and hopefully hit 2.5) Forcing pistachio nuts down my throat atm lol | ||
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AoN.DimSum
United States2983 Posts
On August 31 2011 09:32 BrTarolg wrote: Quick question about upper body I'm mixing in benches into my workouts now, as well as pull ups and dips Whilst my bench is getting bigger, and im getting heavier (57.1 dehydrated HOORAY - seriously though my legs look so wrong in proportion to my body atm haha), i can never seem to break serious sets of pullups (and to some extent, dips) Like, if i do sets of 5 pullups, after 5 sets im completely and totally broke (i usually never make the 5th set) I've never had any real progression with them, and i don't think i should be trying to do weighted ones unless i can break 5x5. I cant really do more than 12 from fresh so maybe that is kind of telling also Maybe i should just keep working on upping my bench and then give it a go? --- (60kg here i come) My diet is suffering recently - the only reason im up late (6 hours sleep tonight Q.Q) is so that i give myself enough time to eat all the shit i need so i get a minimum of 2k calories (and hopefully hit 2.5) Forcing pistachio nuts down my throat atm lol I would change up the sets for the pullups to 3 sets. Maybe you can try weighted some days and unweighted for others. I would still both bench and pullups since they work different muscles. Upperbody exercises I like are push press, overhead press, pullups, rows. I also try to mix in dips and bench a little bit. The very main exercise is definitely the push press if you dont do it already. All others are just extra assistance which I dont take too seriously. | ||
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