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On July 03 2011 06:02 Necosarius wrote:Show nested quote +On July 03 2011 04:08 eshlow wrote:On July 03 2011 03:47 Necosarius wrote:Ok I'm pretty mad right now. Can't get past 75 kg bench press. I've deloaded first at 75, then at 72.5, then at 75 again and now I failed at 70 kgs.What should I do? Less sets? Less reps? Both? Dumbbells? Dips? Give up? One big problem I have when I bench is racking/unracking. My power rack is either too high or too low. I have to either push my shoulders up to be able to unrack it and it makes me really unstable when I'm benching. Or I have to do a third of a bench press to be able to unrack it and lock my arms which also makes me unstable when I'm doing the actual pressing. I hate being short  You on SS? Reset shoulda probably been down to 65-67.5 kg or so. You want to basically take 3-4 workouts to work your way back up 65, 67.5, 70, 72.5, then the 75 kg since remember you're also doing press which is taxing on the pushing muscle as well Yeah I'm on the advanced novice program. I did deload to 65, one time even to 60 kgs. Will just have to give it another go I guess >_> Also, I got my friend to do SS. He's complaining about pains in the elbows when he's doing power cleans. What may cause this? Inflexibility? I haven't seen his form yet because we live in different citys.
I used to have this to an extent (just my right elbow). At least for me I think it was due to trying to jerk the bar off the ground asaply (since I kept reading quick lift quick lift etc) as opposed to tensing up beforehand and accelerate. Fixed it pretty quick. Chins aggravated it as well for a while.
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On July 03 2011 06:02 Necosarius wrote:Show nested quote +On July 03 2011 04:08 eshlow wrote:On July 03 2011 03:47 Necosarius wrote:Ok I'm pretty mad right now. Can't get past 75 kg bench press. I've deloaded first at 75, then at 72.5, then at 75 again and now I failed at 70 kgs.What should I do? Less sets? Less reps? Both? Dumbbells? Dips? Give up? One big problem I have when I bench is racking/unracking. My power rack is either too high or too low. I have to either push my shoulders up to be able to unrack it and it makes me really unstable when I'm benching. Or I have to do a third of a bench press to be able to unrack it and lock my arms which also makes me unstable when I'm doing the actual pressing. I hate being short You on SS? Reset shoulda probably been down to 65-67.5 kg or so. You want to basically take 3-4 workouts to work your way back up 65, 67.5, 70, 72.5, then the 75 kg since remember you're also doing press which is taxing on the pushing muscle as well Yeah I'm on the advanced novice program. I did deload to 65, one time even to 60 kgs. Will just have to give it another go I guess >_> Also, I got my friend to do SS. He's complaining about pains in the elbows when he's doing power cleans. What may cause this? Inflexibility? I haven't seen his form yet because we live in different citys.
Ah, I see. Is that still 3 sets per of 5 reps? If so, when you deload if you can do more sets at the weight then do so. You may just need a bit of extra volume as you come back up. The other alternative is to add repetitions until you're working one short of failure for your sets.
If there's pain in the elbows that tends to mean one of three things.
1. Jerking the bar off the ground which means bad technique
2. bending elbows early trying to pull the bar with the arms instead of with the posterior chain (during 1st and 2nd pull) which means bad technique
3. receiveing the bar issues which also means poor technique or potential inflexibility
So either way he probably is doing something wrong or is just really inflexible
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Neco, try going 4-5 days without bench/pressing. Ie let urself recover properly. I've done stuff like take 6 days off then have raped the shit out of my next lift.
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On July 03 2011 06:41 FFGenerations wrote:
Neco, try going 4-5 days without bench/pressing. Ie let urself recover properly. I've done stuff like take 6 days off then have raped the shit out of my next lift.
Hmm I guess I could try. Thanks!
On July 03 2011 06:38 eshlow wrote:Show nested quote +On July 03 2011 06:02 Necosarius wrote:On July 03 2011 04:08 eshlow wrote:On July 03 2011 03:47 Necosarius wrote:Ok I'm pretty mad right now. Can't get past 75 kg bench press. I've deloaded first at 75, then at 72.5, then at 75 again and now I failed at 70 kgs.What should I do? Less sets? Less reps? Both? Dumbbells? Dips? Give up? One big problem I have when I bench is racking/unracking. My power rack is either too high or too low. I have to either push my shoulders up to be able to unrack it and it makes me really unstable when I'm benching. Or I have to do a third of a bench press to be able to unrack it and lock my arms which also makes me unstable when I'm doing the actual pressing. I hate being short You on SS? Reset shoulda probably been down to 65-67.5 kg or so. You want to basically take 3-4 workouts to work your way back up 65, 67.5, 70, 72.5, then the 75 kg since remember you're also doing press which is taxing on the pushing muscle as well Yeah I'm on the advanced novice program. I did deload to 65, one time even to 60 kgs. Will just have to give it another go I guess >_> Also, I got my friend to do SS. He's complaining about pains in the elbows when he's doing power cleans. What may cause this? Inflexibility? I haven't seen his form yet because we live in different citys. Ah, I see. Is that still 3 sets per of 5 reps? If so, when you deload if you can do more sets at the weight then do so. You may just need a bit of extra volume as you come back up. The other alternative is to add repetitions until you're working one short of failure for your sets.
Yes it's still 3 sets with 5 reps. So I could go for 5x5 at 65 kgs then? Or lower? And I guess I go back to 3x5 when I fail to do 5 sets?
On July 03 2011 06:38 JeeJee wrote:Show nested quote +On July 03 2011 06:02 Necosarius wrote:On July 03 2011 04:08 eshlow wrote:On July 03 2011 03:47 Necosarius wrote:Ok I'm pretty mad right now. Can't get past 75 kg bench press. I've deloaded first at 75, then at 72.5, then at 75 again and now I failed at 70 kgs.What should I do? Less sets? Less reps? Both? Dumbbells? Dips? Give up? One big problem I have when I bench is racking/unracking. My power rack is either too high or too low. I have to either push my shoulders up to be able to unrack it and it makes me really unstable when I'm benching. Or I have to do a third of a bench press to be able to unrack it and lock my arms which also makes me unstable when I'm doing the actual pressing. I hate being short You on SS? Reset shoulda probably been down to 65-67.5 kg or so. You want to basically take 3-4 workouts to work your way back up 65, 67.5, 70, 72.5, then the 75 kg since remember you're also doing press which is taxing on the pushing muscle as well Yeah I'm on the advanced novice program. I did deload to 65, one time even to 60 kgs. Will just have to give it another go I guess >_> Also, I got my friend to do SS. He's complaining about pains in the elbows when he's doing power cleans. What may cause this? Inflexibility? I haven't seen his form yet because we live in different citys. I used to have this to an extent (just my right elbow). At least for me I think it was due to trying to jerk the bar off the ground asaply (since I kept reading quick lift quick lift etc) as opposed to tensing up beforehand and accelerate. Fixed it pretty quick. Chins aggravated it as well for a while.
On July 03 2011 06:38 eshlow wrote:Show nested quote +On July 03 2011 06:02 Necosarius wrote:On July 03 2011 04:08 eshlow wrote:On July 03 2011 03:47 Necosarius wrote:Ok I'm pretty mad right now. Can't get past 75 kg bench press. I've deloaded first at 75, then at 72.5, then at 75 again and now I failed at 70 kgs.What should I do? Less sets? Less reps? Both? Dumbbells? Dips? Give up? One big problem I have when I bench is racking/unracking. My power rack is either too high or too low. I have to either push my shoulders up to be able to unrack it and it makes me really unstable when I'm benching. Or I have to do a third of a bench press to be able to unrack it and lock my arms which also makes me unstable when I'm doing the actual pressing. I hate being short You on SS? Reset shoulda probably been down to 65-67.5 kg or so. You want to basically take 3-4 workouts to work your way back up 65, 67.5, 70, 72.5, then the 75 kg since remember you're also doing press which is taxing on the pushing muscle as well Yeah I'm on the advanced novice program. I did deload to 65, one time even to 60 kgs. Will just have to give it another go I guess >_> Also, I got my friend to do SS. He's complaining about pains in the elbows when he's doing power cleans. What may cause this? Inflexibility? I haven't seen his form yet because we live in different citys. If there's pain in the elbows that tends to mean one of three things. 1. Jerking the bar off the ground which means bad technique 2. bending elbows early trying to pull the bar with the arms instead of with the posterior chain (during 1st and 2nd pull) which means bad technique 3. receiveing the bar issues which also means poor technique or potential inflexibility So either way he probably is doing something wrong or is just really inflexible
Thanks for the answers, I will forward them to him 
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Wah, my power cleans are an embarassement, shouldn't have waisted so much time with rows, stupid Malinor is stupid. First few reps my body remembered yesterday's snatch workout, I couldn't figure out how to clean the bar right for a good 5-10reps. Need to spend much more time with working on technic the next couple of weeks.
Today my adidas Power Perfect II arrived, and I am already in love, so much more stability.
Had some spare time today, so I did some BICEPS CURLS... exactly as boring as I remembered them (I believe last time I did them was one year ago), and also I feel them mostly in my forearms. All in all the workout was:
Squat: 167,5kgx5
Press: 71kgx5
Power Clean: 75kg 3-3-3-3-3 (at least I didn't miss a rep)
Was my first intensity day of Texas Method, but since I hit my previous PRs only in week 4, it wasn't really that intense. So I added some easy sets of push presses, pause squats and, as already said, biceps curls. At least I can say that my bottom position in the squat is very solid. Did 2x3 with 150kg and just sat down in the bottom position for like 5 seconds and basically felt nothing and was totally balanced, besides the one time when I exhaled, which I can tell you now is not a good idea.
Tomorrow will be some technic work on cleans and maybe I will finally try to learn to jumping robe
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What kind of warming up does everybody use? So far I've done crosstrainer for 15 mins (got basically nothing to do here, so I workout for 2 hours a day, 5x a week, so good) or skipping ropes. Also are those Adidas Power Perfect II's as awesome as they look, or is it mostly mental? And where'd you get them, Malinor?
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@dimsum: thanks, i think i have that problem on the snatch too depending on weights, i can really notice when i stay tight and shoot out of the hole vs grinding it.
On July 03 2011 08:08 BouBou.865 wrote:
What kind of warming up does everybody use? So far I've done crosstrainer for 15 mins (got basically nothing to do here, so I workout for 2 hours a day, 5x a week, so good) or skipping ropes. Also are those Adidas Power Perfect II's as awesome as they look, or is it mostly mental? And where'd you get them, Malinor?
I usually do some shoulder dislocations, light dynamic/static stretching, and a few reps @ front squat, overhead squat, back squat,sots press, and a few hang snatches all with just the bar, then ill usually had 10-20kg at a time til i get to my working weights. Keep in mind this is for oly lifting. And yes lifting shoes are pretty great (for their purpose)
On July 03 2011 05:08 funkie wrote:
I got the damn flu. Fuck fuck fuck.
In brighter news, imma cut the crap and buy some weight-lifting shoes. I know romaleos are expensive as fuck, so are Risto's. Anybody has a good review of them? Decaf you have Risto's right? Are they awesome?
Gonna do clean and jerk too. Can't wait to get out of the flu
I Have Do-Wins. They're pretty good and really comfortable, questionable construction though in terms of the rubber grip on the bottom. Dimsum has the sick as fuck romaleos. I know a couple people here have ristos (i've only heard good things)
oh and VITAMIN D BOMB THAT FLU
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On July 03 2011 08:08 BouBou.865 wrote:
What kind of warming up does everybody use? So far I've done crosstrainer for 15 mins (got basically nothing to do here, so I workout for 2 hours a day, 5x a week, so good) or skipping ropes. Also are those Adidas Power Perfect II's as awesome as they look, or is it mostly mental? And where'd you get them, Malinor?
There is definitely a difference there, it's not mental. The best effect you will obviously have with the olympic lifts plus front squats and power cleans. For back squats they are nice to have, nothing more. Haven't deadlifted in them yet.
I cannot tell you how awesome they are compared to other weightlifting shoes, since they are my first pair. But they look much better than on pictures, so if you like the pictures, you should be satisfied.
I got them here: http://www.nerlinger.com/ He actually called me back to discuss the shoe size, but I assume you don't speak bavarian^^. Feels pretty good to have spoken to a three time olympic medalist. Don't know if he ships to the netherlands or to france (I remember you being there right now?)
For warm-up I do 8 minutes of crosstrainer to get some sweat going and then some stretching for my bad shoulder plus sitting down in the bottom squat position a couple of times.
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@BouBou. 2 hours a day seems too much? I'd stick to 1 hour/ 1 hour 15 a day if I were you. Get in get out, get your protein...personally I warm up with either a run or 20 mins on that crazy stepper thing at a horrifically high setting like 20.
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Uh, Denise Minger did some analysis on the data set from the china study as well:
http://rawfoodsos.com/
See the posts on the sidebar
Basically, Campbell seems to have cherry picked data to support veganism, and wheat and plant proteins are negatively associated with cardiovascular disease et al.
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Fucking awesome. Doubled motivation for avoiding shitty food (more grilling for work though T_T)
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On July 03 2011 09:55 eshlow wrote:Uh, Denise Minger did some analysis on the data set from the china study as well: http://rawfoodsos.com/See the posts on the sidebar Basically, Campbell seems to have cherry picked data to support veganism, and wheat and plant proteins are negatively associated with cardiovascular disease et al.
Yeah u posted that so i didnt link it. I just thought it was cool that an engineer calculated the data to prove the china study wrong.
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haha i cannot wait to physically show this to my mom. shes all about the china study for vegetarianism (not that she is one).
on the note of my parents, chatting on the phone w/ my dad who's out of town. He likes to make sure i'm still training because he hasn't noticed i'm fucking addicted to working out yet. He also hasn't realized i know what the hell i'm doing, so annoying when he talks like i don't. He has good intentions but massively outdated/lack of information T_T Still asks me how much i bench and tells me to do distance running and that i need to work on getting more explosive (because oly weightlifting obviously isn't the best way to go about doing that)
/end rant
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I can't stop laughing at that guy. LOL at John Wayne having like 40lbs of fecal matter in his body when he died. Is that even true?
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I randomly looked at one of the comments and I died inside a little
"Also eating a high carbohydrate diet, without fat, does seem to have some benefit, especially in improving insulin sensitivity. One theory of insulin resistance is that fat in the bloodstream is what prevents sugars form being absorbed and this is a cause of IR. Still some diabetics do great on a lower carb diet, some do great on a dean ornish lower fat diet"
Srsly?
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Oh he is a vegan, no wonder... I didnt realize LOL
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GRRRRRRRRRR. I hate the YMCA. clsoing at 5 on saturdays. I drive down there thinking im about to squat 280 30 times, but the damn place is fucking closed. also closed on monday. so i get to miss 2 workouts because I have nowhere to go. swell
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On July 03 2011 11:22 xJupiter9x wrote:
GRRRRRRRRRR. I hate the YMCA. clsoing at 5 on saturdays. I drive down there thinking im about to squat 280 30 times, but the damn place is fucking closed. also closed on monday. so i get to miss 2 workouts because I have nowhere to go. swell Can't you just phone a friend over in case of emergencies to use him as weight for your squats?
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EPT
