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decafchicken
United States20162 Posts
On September 27 2011 11:04 novabossa wrote: Interesting...what is the rationale behind eating ground beef and not lean protein sources like chicken or turkey? Getting enough calories to recover from workouts. The fat in ground beef isn't cause for concern, and if its grass-fed beef then its actually very healthy for you. | ||
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AoN.DimSum
United States2983 Posts
9/27/11 5 hrs sleep 67.2 FUUU lifting power snatch: 40/4 50/3 60/2 65/2 70/1 75/1 75/1 75/x(lol behind) 75/1 power clean:50/3 60/3 70/2 80/2 90/2 95/1 95/1 100/1 clean deadlift:110/2 120/2 130/2 140/2 dumbbell bench(lbs):60/5 65/5 65/5 65/5 dumbbell rows(lbs):65/5 65/5 65/5 tall kneeling cable chops(lbs):80/5 90/5 100/5 tall kneeling cable lifts(lbs): 70/5 80/5 90/5 ice, stretch and foam roll diet breakfast 4 eggs, spinach and white rice lunch grassfed sirloin, peppers, mushrooms snack almonds dinner chicken, spinach, kiwi, tomatoes, fish oil | ||
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AoN.DimSum
United States2983 Posts
66.8 bw 8 hrs sleep lifting session 1 back squat: 70/3 90/3 110/2 130/2 140/1 150/1 150/1 150/1 clean pulls: 110/3 120/2 130/2 130/2 130/2 session 2 snatch: 40/3 40/3 50/3 60/2 70/1 75/1 80/1 80/1 80/1 clean and jerk:50/2 50/2 60/2 70/2 80/2 90/1 95/1 95/1 95/1 back squat iso holds(7-10 seconds):120 170 200 220 220 170 push press: 50/3 60/3 70/3 75/3 weighted pullups(lbs): 25/5 25/5 25/5 diet lunch chicken dumplings, banana snack almonds, banana dinner salmon, chicken, asparagus, melon, carrots snack peanut butter, rasins, fish oil 9/29/11 lifting rest diet lunch green pepper, broccoli, eggs dinner bulgogi with white rice snack leftovers from lunch + fish oil peanut butter | ||
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AoN.DimSum
United States2983 Posts
66kg bw  brought it down LOL8 hrs sleep lifting snatch balance: 50/3 60/2 70/2 75/1 snatch: 40/3 50/3 60/2 70/2 75/1 80/1 85/1 90/1x(front) 90/1x(in front) 80/1 85/1 88/1x(behind) 88/1 80/1 clean and jerk:50/2 50/2 60/2 70/2 80/1 90/1 100/1x(jerk behind) 100/1x(jerk in front) 100/1 back squat: 110/2 130/2 140/1 150/1 155/1 jerk drives: 90/3 110/2 120/3 130/2 130/2 130/2 130/2 130/2 rdl: 90/5 100/5 110/5(pr!) barbell wrist curls: 15/10 15/10 20/10 barbell bicep curls: 15/10 15/10 20/10 20/10 15/10 stretch and foam roll diet lunch eggplant, fish,cucumber dinner chicken, eggplant, fish, choi snack 2 beers, cashews, peanut butter clean and jerk 100kg http://www.facebook.com/photo.php?v=2183482025012 My technique was pretty poor today, weights didnt feel heavy though.... | ||
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AoN.DimSum
United States2983 Posts
66kg bw 8 hrs sleep lifting snatch balance: 40/4 50/3 60/3 70/2 75/1 80/1 80/1 80/1 jerk: 50/3 60/3 70/2 80/2 90/1 100/1 110/1 115/1(pr!) 120/1x(crappy drive) 120/1x(didnt get under) front squat: 70/3 100/2 120/1 125/1 125/1 125/1 clean pull off block:100/3 120/3 130/3 140/3 120/3 130/3 140/3 150/2 overhead press: 40/3 50/3 55/2 60/1x 55/1 50/3 40/3 pullups: 5 I actually forgot to do more weighted planks (30 sec):25 40 40 40 stretch and foam roll diet lunch pork, onions, spinach dinner curry with coconut, beef, veggies, lamb, white rice snack peanut butter, fish oil, banana 115 jerk http://www.facebook.com/video/video.php?v=2185736401370 | ||
jjhchsc2
Korea (South)2393 Posts
do you worry that you might not get enough calories or protein with your diet as you skip breakfast? just realised you dont drink protein shakes. keep up the great work and lifting! | ||
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AoN.DimSum
United States2983 Posts
10/2/11 lifting rest diet lunch spinach, avocado, strawberries, papaya, pork, onions, orange dinner choi, salmon, kale and onions snack cashews | ||
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AoN.DimSum
United States2983 Posts
65.8 8 hrs lifting session 1 snatch:40/3 40/3 50/3 60/2 70/1 75/1 80/1 80/1 80/1 snatch pulls  0/3 100/2 100/2 100/2session 2 clean and jerk: 50/2 50/2 60/2 70/2 80/2 90/1 95/1 100/1 100/1 100/1 front squat: 90/3 110/2 120/1 120/1 120/1 behind neck push press: 50/3 60/3 70/3 80/2(pr)(was going for 3,missed third) 75/3 behind neck pull ups: 6 6 5 tall kneeling cable chops: 80/7 100/5 100/5 100/5 tall kneeling cable lifts: 70/5 90/5 90/5 90/5 dumbbell bicep and wrist curls foam roll and stretch diet lunch fried eggs and spinach cooked in coconut oil snack 2 bananas and walnuts dinner eggplant, fish, chicken, choi, some other veggies snack a lot of peanuts(i know lol) Not eating rice anymore, trying to slowly cut for my meet on oct 22. Then I have time to prepare for the american open in alabama and then crillio cup in puerto rico. | ||
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decafchicken
United States20162 Posts
Also is it normal for people to get feet that high/spread that wide? I feel like when olympians do power jerk its more in the style of a squat jerk that doesnt go below parallel (read: zhang ghouzang and dimas) | ||
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AoN.DimSum
United States2983 Posts
also weightlifting nationals are at the arnolds convention in ohio around March. You should go! 10/4/11 66.6kg 8 hr sleep lifting power snatch: 40/3 50/3 60/2 65/1 70/1 70/1 70/1 power clean: 50/3 60/2 70/2 80/2 90/2 95/1 95/1 95/1 clean deadlift: 110/2 120/1 130/2 135/1 141/2(pr) 145/1 back squat iso(7-10 sec hold): 120 170 200 210 220 220 170(walkout) bench press(lbs):135/3 155/3 175/2 155/3 135/5 barbell rows: 50/5 60/5 70/5 70/5 70/5 foam roll and stretch diet lunch chinese takeout beef, broccoli,pork fried rice, egg drop soup, orange chicken snack walnuts fish oil, peanut butter | ||
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decafchicken
United States20162 Posts
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AoN.DimSum
United States2983 Posts
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decafchicken
United States20162 Posts
On October 05 2011 13:07 AoN.DimSum wrote: just doing it once a week for some extra upper body work. it does put a lot of pressure on my shoulders though Meh, I'd just do more press/push press/jerks or even shoulder/tricep isolation exercises if you want more upper body work. I think benching will tighten your upper body and put mass where you don't need it. I guess once a week isn't a big deal though. | ||
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AoN.DimSum
United States2983 Posts
 Do u do any isolation stuff? I do some bicep and wrists curls for my elbow and thats it.Also I'm pretty excited for training after the oct 22 meet. My coach said he wants to put more work on low/high blocks. I like how my coach varies the training a lot which is always fun. | ||
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decafchicken
United States20162 Posts
And yeah it'd be nice to have a real coach. I pretty much do my own thing and try to correct/have my form corrected as i go T_T | ||
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AoN.DimSum
United States2983 Posts
Another evaluation( I should do these every month) 10/5/11 Updates on prs back squat:165kg front squat:136kg jerk: 115kg push press: 90kg rdl: 110kgx5 dl: 141kgx2 Jerks are very solid right now. Push press and jerk drives are helping a lot. Pulls are a work in progress but I will just need to keep working to get my back stronger. Technique is also getting better, which I am pulling the bar into my hips a lot better. I will still swing sometimes, but not as much. New/same Problems -weak second pull. I tend to cut my pull a lot since I am quick under the bar. This causes me to be very bad at power cleans and power snatches. -poor pulls, need to strengthen those hammies! -get stronger! Fixes -will work from hang and blocks more. -adding more pulls off platform -add more partial lifts? ( i love these) | ||
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decafchicken
United States20162 Posts
On October 06 2011 02:44 AoN.DimSum wrote: Try posting videos on the pendlay forums, they can give you advice. Another evaluation( I should do these every month) 10/5/11 Updates on prs back squat:165kg front squat:136kg jerk: 115kg push press: 90kg rdl: 110kgx5 dl: 141kgx2 Jerks are very solid right now. Push press and jerk drives are helping a lot. Pulls are a work in progress but I will just need to keep working to get my back stronger. Technique is also getting better, which I am pulling the bar into my hips a lot better. I will still swing sometimes, but not as much. New/same Problems -weak second pull. I tend to cut my pull a lot since I am quick under the bar. This causes me to be very bad at power cleans and power snatches. -poor pulls, need to strengthen those hammies! -get stronger! Fixes -will work from hang and blocks more. -adding more pulls off platform -add more partial lifts? ( i love these) I generally know what i fuck up in my technique/have someone who can tell me what i did wrong. I just have very little structure in my workouts lol. First problem could be worse, its not like you compete in power clean/snatch competitions :p | ||
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AoN.DimSum
United States2983 Posts
10/5/11 66.6bw 8 hrs sleep lifting session 1 back squat: 70/3 90/3 110/3 130/2 135/2 140/1 140/1 140/1 clean pulls:110/3 120/2 125/2 125/2 125/2 session 2 snatch: 40/3 40/3 50/2 60/2 70/1 75/1 80/1 80/1 80/1 clean and jerk:50/2 50/2 60/2 70/2 80/2 90/1 95/1 100/1 push press: 50/3 60/3 70/3 70/3 snatch deadlift off platform(reps vary): 50 70 70 70 weighted pullups(lbs):25/5 35/4 45/2 chinups:4 ( lol so bad at these) side planks stretch and foam roll diet lunch white rice, tomatoes, beans, chicken, spinach snack apple, bacon cheeseburger dinner fish, broccoli, mushrooms, chicken snack peanuts, fish oil | ||
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AoN.DimSum
United States2983 Posts
66.3 bw 8 hrs lifting snatch balance: 40/3 50/3 60/2 70/2 75/1 80/1 80/1 80/1 jerk off rack: 50/3 60/3 70/2 80/2 85/2 90/1 95/1 95/1 95/1 front squat: 50/3 90/3 110/2 115/1 115/1 115/1 jerk drives: 120/3 130/2 130/2 135/2 135/3 rdl: 90/5 100/5 100/5 100/5 110/5 115/5(pr) bicep curls tricep pulldowns stretch and foam roll diet lunch eggs, kale and onions snack plum and banana dinner fish and choi snack peanuts and fish oil really need to stop eating peanuts LOL | ||
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AoN.DimSum
United States2983 Posts
65.7 8 hrs lifting snatch: 40/3 40/3 50/3 60/2 70/2 75/1 80/1 80/1 80/1 clean and jerk:50/2 50/2 60/2 70/2 80/2 90/1 95/1 100/1 95/1 100/1 100/1 back squat: 90/3 110/1 130/2 140/1 140/1 140/1 clean pull off block: 100/3 120/3 130/3 130/3 130/3 120/3 sots press (clean grip):30/5 40/5 45/5 50/5 45/5 stretch and foam roll diet lunch eggs , kale and onions dinner shrimp, green peppers burger with no bun, cheese onions ,lettuce snack cashews, fish oil | ||
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