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On April 14 2011 20:52 RosaParksStoleMySeat wrote:Show nested quote +On April 14 2011 20:28 Zafrumi wrote:
imo ab work is a waste of time! most of your lifts will work your abs enough. or do you have any specific reason for doing them? Most Olympic weightlifting programs incorporate ab work for the increased core strength and stability in doing the lifts. Subsequently, most Olympic lifters also do some ab work. In the program Dimsum linked me, it says " Everyday: Stretching before and after training-abdominal work for reps (75 reps)." In Glenn Pendlay's Olympic lifting program primer, he states: " We try to end each workout with some low-back and abdominal work, and some jumping exercises. For this we use a glute-ham bench, a reverse hypermachine, lots of bands and medicine balls, and Plyo Boxes." I agree that for getting shredded abs, abdominal work is not all that necessary. However, it seems to be a big part of many Olympic lifting programs. Show nested quote +anyway, my gym instructor said that i need to gain some weight but i don't know up to what weight. so basically i need a specific goal. my current weight is 120 lbs and i'm 5'3". can any of you guys give this noob some advice? Refer to the sticky. Drink a gallon of whole milk a day, do the weightlifting program Starting Strength, and get swole.
Abs are really important in olympic lifting because of the demand placed on them during the jerk. My abs are sometimes after really heavy jerk sessions; suspending heavy weights overhead is one of the most ab-demanding things ever.
My training has been going pretty well. I'm doing a modified Texas method program, I don't remember if I posted about it before. Basically it's like this:
Day 1 (Volume)
3 pos snatch (heavy) 5 sets
High bar squat 8 triples
Press 4x5@80%1rm (press 1rm based on projection from 5rm on previous intensity day)
Day 2 (Recovery)
3 pos snatch (light, focus on technique) 7 sets
1 clean+3 jerks 4 sets
Light bench, around 70% of 1rm for 2 sets of 5.
Day 3 intensity
CGOHS to max
high bar squat max triple, backoff set of 8
Press 5rm
Deadlift a little below 5rm, not enough to induce crippling soreness for the next 2-3 days.
My weakest points seem to be snatching and jerking. I could clean well over 110% of my max jerk last time I tried, should be a little more proportional now. Snatch to CJ ratio is normal, but I frequently miss sub 85% weights in the snatch and need consistency. My deadlift has been very bad and basically hasn't moved in about a year, despite big increases in every other lift. It seems like if I do a true 5rm, there is no way I'll be able to advance the weight in the next dl session and it will usually negatively affect pulling/squatting 2 days later. Maybe just moderating my dl sessions every week instead of trying to go all out every time will be a better strategy. I pulled 345x5 sometime in November, my last best set recently was 325x5. I failed 330x5 3 weeks in a row, getting the 4th rep every time. When I graduate and return to a real training facility, I'm going to change things up and probably do the Workout of the Days posted on takanoathletics.com
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@Rosa: Looking good on the squats. Dunno about the Power Cleans.
@Haji: Only thing I saw from that graph is that you are progressing and that is all we care about :D
@Drowsy: Nice too see that you are having some progress. Not sure what you mean by CGOHS. About the deadlifts: It never worked for me to half-ass them, everything or nothing has been the way to go.
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On April 15 2011 07:09 GoTuNk! wrote:Show nested quote +On April 15 2011 06:22 Necosarius wrote:I swear to you, 110 kg squat is a curse for me. This is the fourth (!) time I've gone past 110 kg and something happens  Only made 1 reps of 112,5 kg squat today, my adductors and my lower back started to hurt so bad. Shit's not good yo I think I'm gonna deload to 90 kg and work my way back up again. Lower back pain is a sign that you are not bracing your abs properly. Use low weights/volume to practice perfect technique and you will be there in no time. I am 90% sure if u can break that plateau by doing the following: Monday: 80kg x5,x3,x2 Tuesday: 90kg x5,x3,x2 Wednesday: 100kg x5, x3, x2 Thursday: 70kg x5, x3, x2 Friday: off Saturday: 112,5 x as many as u can, new PR record. Important: The goal from monday to thursday is to practice perfect technique and maximal tension generation. Do not try to gas out, train to failure, and do not feel a wimp for lifting so few. DO NOT DO ANY OTHER LEG/ABS EXERCISES THAT WEEK, u'll appreciate it when u easily do 112,5 reps. 112kg squat should be really easy with proper technique unless u weight 55kg or smth.
Thanks but I do not think that's the best to do when I'm on Starting Strength  I would have to work out on my resting days as well :o
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On April 15 2011 20:36 Necosarius wrote:Show nested quote +On April 15 2011 07:09 GoTuNk! wrote:On April 15 2011 06:22 Necosarius wrote:I swear to you, 110 kg squat is a curse for me. This is the fourth (!) time I've gone past 110 kg and something happens Only made 1 reps of 112,5 kg squat today, my adductors and my lower back started to hurt so bad. Shit's not good yo I think I'm gonna deload to 90 kg and work my way back up again. Lower back pain is a sign that you are not bracing your abs properly. Use low weights/volume to practice perfect technique and you will be there in no time. I am 90% sure if u can break that plateau by doing the following: Monday: 80kg x5,x3,x2 Tuesday: 90kg x5,x3,x2 Wednesday: 100kg x5, x3, x2 Thursday: 70kg x5, x3, x2 Friday: off Saturday: 112,5 x as many as u can, new PR record. Important: The goal from monday to thursday is to practice perfect technique and maximal tension generation. Do not try to gas out, train to failure, and do not feel a wimp for lifting so few. DO NOT DO ANY OTHER LEG/ABS EXERCISES THAT WEEK, u'll appreciate it when u easily do 112,5 reps. 112kg squat should be really easy with proper technique unless u weight 55kg or smth. Thanks but I do not think that's the best to do when I'm on Starting Strength I would have to work out on my resting days as well :o
Seeing as it's the 4th time you got stuck, it seems logical to try something different.
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I'd go for it Neco...not that you'll lose something by doing it and hopefully you'll smash through your plateau.
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Didnt he say its because of an injury? Maybe you should work on technique a bit and post a video of your form
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On April 15 2011 20:36 Necosarius wrote:Show nested quote +On April 15 2011 07:09 GoTuNk! wrote:On April 15 2011 06:22 Necosarius wrote:I swear to you, 110 kg squat is a curse for me. This is the fourth (!) time I've gone past 110 kg and something happens Only made 1 reps of 112,5 kg squat today, my adductors and my lower back started to hurt so bad. Shit's not good yo I think I'm gonna deload to 90 kg and work my way back up again. Lower back pain is a sign that you are not bracing your abs properly. Use low weights/volume to practice perfect technique and you will be there in no time. I am 90% sure if u can break that plateau by doing the following: Monday: 80kg x5,x3,x2 Tuesday: 90kg x5,x3,x2 Wednesday: 100kg x5, x3, x2 Thursday: 70kg x5, x3, x2 Friday: off Saturday: 112,5 x as many as u can, new PR record. Important: The goal from monday to thursday is to practice perfect technique and maximal tension generation. Do not try to gas out, train to failure, and do not feel a wimp for lifting so few. DO NOT DO ANY OTHER LEG/ABS EXERCISES THAT WEEK, u'll appreciate it when u easily do 112,5 reps. 112kg squat should be really easy with proper technique unless u weight 55kg or smth. Thanks but I do not think that's the best to do when I'm on Starting Strength I would have to work out on my resting days as well :o
no. The best to do is.
Not lift until friday, then, get back on thursday, lift 115kg on squat, feel awesome, and fuck shit up.
<3 u 
115kg squat 3x5
65kg 5x3 PC
45kg C&J
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hey guys. anyone who has success with pushups? should i do them everyday or every other day? thanks!
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On April 15 2011 17:18 Zafrumi wrote:I caught a cold over night god damn this cold weather... gonna skip lift today and just go tomorrow I think squat is looking good I think rosa
Vitamin D it up yo...
On April 15 2011 15:28 RosaParksStoleMySeat wrote:Did some Power Cleans and Squats with light weight at the gym today. Here are the videos: + Show Spoiler +Power Clean 65kg: LOL Back Squat Set 1 75kg: ATG Back Squat Set 3: Below Parallel Back Squat Set 5: My best set maybe
BS looks pretty good from the side
PC needs a lot of work, lol. Bending arms halfway through the second pull... gotta keep the bar closer to the body, quicker elbows getting underneath the bar at the transition at the top, etc. Not sure I like your psyched up crazy start either especially when you don't have the technique down well.
On April 15 2011 23:13 Levistus wrote:
hey guys. anyone who has success with pushups? should i do them everyday or every other day? thanks!
What are your goals?
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On April 15 2011 15:28 RosaParksStoleMySeat wrote:Did some Power Cleans and Squats with light weight at the gym today. Here are the videos: + Show Spoiler +
your back seems a little bit off when getting ready to pull the weight.
Dunno, if it's just for me, but after a while, I stopped "Jumping", and just did the the powerclean like I do my cleans ;o.
You're fucking huge, how tall are you? 2m?
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I'm considering doing bar-only powercleans every day to improve my technique, it feels completely off still :O
Yesterday's workout-
97.5kg squats 3x5
48kg press 5/5/4
43kg pc 5x3
I'll write these up in kg now just to be more consistent with the rest of you
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awesome, watching at work
Although I have no idea how scoring works
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You get three lifts for the snatch and clean and jerk. Three judges will give you a white light for good lift or red for bad lift. So you need 2 white lights to get a good lift.
You usually get a red light for pressouts and if you miss the lift of course :D.
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Thanks for the link. these guys are nuts
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CGOHS = Clean grip overhead squat
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Those 69kg women are beastly, I don't even want to know what the higher weight classes look like. Damn, someday i'll c&j 145 like a boss. I'll be a good bit heavier then 69kg though,probably more like 145 myself lol.
@funkie, i'm 193 cm, and i'd bet rosa's another inch or more taller than me. 195 or 197 cm probably.
Climbed around 150 stairs with a 50 pound backpack. It made my quads burn. I Miss that feeling, such a tease
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On April 16 2011 00:23 eshlow wrote:Show nested quote +On April 15 2011 17:18 Zafrumi wrote:I caught a cold over night god damn this cold weather... gonna skip lift today and just go tomorrow I think squat is looking good I think rosa Vitamin D it up yo... BS looks pretty good from the side PC needs a lot of work, lol. Bending arms halfway through the second pull... gotta keep the bar closer to the body, quicker elbows getting underneath the bar at the transition at the top, etc. Not sure I like your psyched up crazy start either especially when you don't have the technique down well. Show nested quote +On April 15 2011 23:13 Levistus wrote:
hey guys. anyone who has success with pushups? should i do them everyday or every other day? thanks! What are your goals?
I want to get strong and also have a nice looking body. I wanna look great at 145-150lbs i guess.
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On April 15 2011 23:10 funkie wrote:Show nested quote +On April 15 2011 20:36 Necosarius wrote:On April 15 2011 07:09 GoTuNk! wrote:On April 15 2011 06:22 Necosarius wrote:I swear to you, 110 kg squat is a curse for me. This is the fourth (!) time I've gone past 110 kg and something happens Only made 1 reps of 112,5 kg squat today, my adductors and my lower back started to hurt so bad. Shit's not good yo I think I'm gonna deload to 90 kg and work my way back up again. Lower back pain is a sign that you are not bracing your abs properly. Use low weights/volume to practice perfect technique and you will be there in no time. I am 90% sure if u can break that plateau by doing the following: Monday: 80kg x5,x3,x2 Tuesday: 90kg x5,x3,x2 Wednesday: 100kg x5, x3, x2 Thursday: 70kg x5, x3, x2 Friday: off Saturday: 112,5 x as many as u can, new PR record. Important: The goal from monday to thursday is to practice perfect technique and maximal tension generation. Do not try to gas out, train to failure, and do not feel a wimp for lifting so few. DO NOT DO ANY OTHER LEG/ABS EXERCISES THAT WEEK, u'll appreciate it when u easily do 112,5 reps. 112kg squat should be really easy with proper technique unless u weight 55kg or smth. Thanks but I do not think that's the best to do when I'm on Starting Strength I would have to work out on my resting days as well :o no. The best to do is. Not lift until friday, then, get back on thursday, lift 115kg on squat, feel awesome, and fuck shit up. <3 u 115kg squat 3x5 65kg 5x3 PC 45kg C&J
Why you so hard?! :D
Will have to force myself to do some squats tomorrow after work lol
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EPT
