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OHS are bloody hard and i imagine pretty good for you. Havent really done them outside of a few random sets @ 135. Always too tired from snatch and cj (this seems to happen a lot) Speaking of which doing bs for the first time in a couple weeks yesterday = sore sore hammys
On April 12 2011 16:42 Drowsy wrote:
I moved my texas method volume day squats from 5x5 to eight triples. Had my first workout of this kind today, holy hell that was hard, but in a totally differrent way than the 5s. 5s are like panting for breath and having the confidence to go down for those 4th and 5th reps and not fuck up form. 3s is like every single rep is actually heavy, but it's not hard breathing wise.
Yeah i've been doing mostly heavy triples since starting oly lifting on squats and its a lot different then when i was doing like 10 reps at 75% or 6 at 85% (which was fucking brutal but quite fun)
On April 12 2011 18:10 v1p3r52 wrote:
Nice thread.
Sleep is extremely important for overall health as well as improving gains in body composition and sports. Get at least 7-8 hours if not more in a pitch black room with no noise and cool ambient temperature
This is the only thing i really have a problem with, i dont get alot of sleep and need more. Im sure im not the only one who has problems, anyone got usefull ideas?
i've seen people say that magnesium helps increase quality of sleep in this thread
On April 12 2011 20:35 ReallyBigShark wrote:
@Rosa: Googled "hardgainer" and that's definitely me...but I've never really had a structured lifting program and diet, so hopefully the book helps. Also, a gallon of milk a day sounds nuts, but I can definitely give it a shot when I start lifting more.
@Sjarl: Eat, drink, and lift. Got it.
@Sinep: Flabby was a poor choice of word on my part...I meant that I'm just not as defined as I was while playing organized sports and running the courts 5 days a week. Used to have abs, now it's just stomach...But that was literally like 4 years ago. If my metabolism wasn't as fast as it is, I'd probably be a blimp. Who knows though, maybe I'm loosing it...all the more reason to start working out more.
Thanks for the input guys! One more question...do you do any strength training/exercising outside them gym or without weights?
Don't buy into the hardgainer...Guarentee if you start putting back 5-6000 calories with 3 days a week of compound lifting you'll put on a lot of muscle and mass really fast. You're a tall man, so eat like it!
I think some people get exercise from sports outside of their strength training, i wouldn't recommend going to hard on additional work while you're first getting into the weight lifting. Maybe some sports or light stuff. Further down the road you can add in some high intensity interval training to up your conditioning, speed, etc.
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wow awesome links eshlow!
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On April 13 2011 02:24 decafchicken wrote:Show nested quote +On April 12 2011 20:35 ReallyBigShark wrote:
@Rosa: Googled "hardgainer" and that's definitely me...but I've never really had a structured lifting program and diet, so hopefully the book helps. Also, a gallon of milk a day sounds nuts, but I can definitely give it a shot when I start lifting more.
@Sjarl: Eat, drink, and lift. Got it.
@Sinep: Flabby was a poor choice of word on my part...I meant that I'm just not as defined as I was while playing organized sports and running the courts 5 days a week. Used to have abs, now it's just stomach...But that was literally like 4 years ago. If my metabolism wasn't as fast as it is, I'd probably be a blimp. Who knows though, maybe I'm loosing it...all the more reason to start working out more.
Thanks for the input guys! One more question...do you do any strength training/exercising outside them gym or without weights? Don't buy into the hardgainer...Guarentee if you start putting back 5-6000 calories with 3 days a week of compound lifting you'll put on a lot of muscle and mass really fast. You're a tall man, so eat like it! I think some people get exercise from sports outside of their strength training, i wouldn't recommend going to hard on additional work while you're first getting into the weight lifting. Maybe some sports or light stuff. Further down the road you can add in some high intensity interval training to up your conditioning, speed, etc.
Yeah like people have been saying there's no such thing as a hardgainer. I think it's just a common misconception because your average recommended diet is tailored towards average sized people with average amounts of exercise (read: pretty much zero  ) So you're tall and you did alot of cardio sports. This essentially means that you should be eating like 5k calories maintenance and upwards to gain weight- which is a ridiculous amount for people who don't work out.
Also a significant number of people say they eat alot, but end up not eating anywhere near enough. Put in your food intake into fitday and see what comes out...
Had an awesome workout day yesterday. 210lb squats, 185 bench, 240 deadlift, although I only did 4. But in my defense, I had to buy/move 2 cast-iron tubs yesterday, both at around 350lbs  No problem falling asleep afterwards :D
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Re: sleep
elimination of sounds
elimination of electronic devices / outlets/plugins near body
pitch black room
cool, dry room (60-65 or so degrees is good if possible)
single leg stand to exhaustion with both legs (it actually works really well)
spine lengthening before sleep
magnesium may help (via ZMA or natural calm)
melatonin helps some people
phosphatidylserine
5-HTP
L-theonine
Vitamin D (during the day..)
valerian root
Hmmm trying to think of other things... know i am forgetting some
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On April 12 2011 23:15 Zafrumi wrote:
Gl pinkranger. If you really wanna get stronger, you should really check out starting strength or stronglifts 5x5 in the op
thanks for the support mate. will do will do. and today is my first day in the gym. woohoo! but will not rely only to that, will still do my homework even if im not in the gym.
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Finally got a big fat paycheck and now I've ordered the Adidas Powerworks 2 :D! So excited for those shoes. I'm finally starting to get my shit together and making progress in the weightroom and outside it.
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What would a one arm chinup get me?
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5 pts. Normal chins give you 1.5 pts. Weighted chins get you more pts. In comparison, a 100kg squat gives you 15 pts.
It's not perfect, but it's interesting and has potential. I have invites if you are interested
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Are there points for snatches and clean and jerks? Also i feel like it should be done with respect to bodyweight, i can throw up 100kg squats all day but if i have 60 pounds on someone i'm competing with than thats silly 
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I dont get how to set up an account...How do you get a registration number?
oh nvm I have to apply. I had to use another browser to get to the main page again....
Is there a way to start a teamliquid group? Then we can all see what we did each day. Assuming we are updating it everyday...
Also, I started keeping a log of my workouts, sleep and bw. Hopefully I keep it up. 
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100kg snatch: 127
100kg clean and jerk: 139 (point difference is a bit puzzling)
no adjustment for body weight.
I can hand out 10 invites if people pm me their email addresses, and I think all of those people can hand out invites as well (kind of like gmail beta)
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interesting site, but stupid if it doesn't base the lifts off of bodyweight like decaf pointed out. you could be a 40% bodyfat 200kg troll with insane lifts and score top there :p not what I'd call fit
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I sent you a PM Michael. Sounds interesting, would like to give it a try.
Logging your workouts, in a book, on TL or somewhere else I feel is a must. Makes life so much easier.
Interesting article about the overfeeding Eshlow, might be the reason why I'm not gaining any weight (apart from the part I'm prolly not eating enough)
EDIT:
Thank you for that Michael. I'm on this now and will be logging stuff the next weeks on it...username is sJarl as per usual.
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On April 13 2011 05:53 Michaelj wrote:
5 pts. Normal chins give you 1.5 pts. Weighted chins get you more pts. In comparison, a 100kg squat gives you 15 pts.
It's not perfect, but it's interesting and has potential. I have invites if you are interested
What the heck...
OAC only 3.5 more points than a regular china nd 1/3 of the points of a 100kg squat :\
I'd like an invite just to see what this is up, but give them to everyone else first since apparently strength to bodyweight stuff is severely misrated
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Hmm....I got 3x 96 points for 3 sets of 125kg x 5 squats. Dunno if it is alot but I got almost 700 points for one session.
Will be doing the "quests" and "achievements" just for the fun of it though
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LOL 100kg squat is EZPZ compared to a one armed chin up. Maybe they mean one of those assisted ones where you hold onto your wrist with the other hand, because otherwise that's ridiculous.
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Hi guys! i eat a lot of cottage cheese now-a-days as a source of protein, and I mean A LOT. Like 600g a day, and I'm about 73kg. What are your thoughts on it? Good or bad? Should I consider switching to a more meat oriented intake, or am I okay?
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On April 13 2011 08:13 Slithe wrote:
LOL 100kg squat is EZPZ compared to a one armed chin up. Maybe they mean one of those assisted ones where you hold onto your wrist with the other hand, because otherwise that's ridiculous.
Yeah, I know.
Comparitively, a chinup with about +80-95% bodyweight added to it is approximately a OAC. I wonder how much that's worth comparitively.
Also, how much is stuff like planches/front lever/back lever worth if they're even in there.
On April 13 2011 08:26 ludic123 wrote:
Hi guys! i eat a lot of cottage cheese now-a-days as a source of protein, and I mean A LOT. Like 600g a day, and I'm about 73kg. What are your thoughts on it? Good or bad? Should I consider switching to a more meat oriented intake, or am I okay?
How much protein is 600g of cottage cheese? (and holy crap that's like 1.3 lbs of cottage cheese man...)
I mean if your body isn't lactose intolerant or having any adverse reactions that's probably OK.
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EPT
