EPTor you are just a freak of nature! but most people (me included) cant progress linearly forever
TL Health and Fitness Initiative 2012 - Page 213
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Zafrumi
Switzerland1272 Posts
or you are just a freak of nature! but most people (me included) cant progress linearly forever | ||
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GoTuNk!
Chile4591 Posts
On May 30 2012 04:24 funkie wrote: What do you mean by cycle exactly? Not going all in every workout. Plan ahead on doing lighter days to build up again to a new max, not necesarly progressive overloading, there is a million ways to cycle. Basic overloading works at an intermediate level, then you get fancy and do WSB, assistance exercices, max less often, etc etc. Today "light" workout: Squat: 160kgx4x3, 180kg unrack and hold a bit, 200kg unrack and hold a bit (belt + knee wraps) BP: 100kgx2x3, 110kgx2x2, 120kgx1 Form is a lot better with belt, feels really tight; I also lost 1 buckle on my belt size since last time I wore the belt  . Knee Wraps help a shit ton aswell, and they are still a pain in the ass to put on -_-. | ||
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decafchicken
United States19938 Posts
Finally conquered 130 snatch 150 clean and jerk AMERICA HELL YEAH. I'll post vids today or tomorrow. Also PRd clean at 152 and 150 + 130 gives me a PR total of 280. It's amazing what not being an alcholic for two weeks and training consistently can do for you :D Here's a 280 snatch (ties old PR) that i turn ~45 degrees and lean forward on but save! upload rest later Oh yeah, as for my actual workout: Snatch: 135, 185, 185x (rofl), 205, 225, 245, 255, 265, 275, 280, 285, 290x (4 misses at 290) CJ: 135, 185, 225, 275x(more lols), 295, 305, 330, 335x, 335x 335 clean but no jerk | ||
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eshlow
United States5210 Posts
On May 30 2012 06:02 funkie wrote: I've reset my squat like 4-5 times, and I'm still progressing.  ?That's cause you're a beast! | ||
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mordek
United States12704 Posts
On May 30 2012 09:47 decafchicken wrote: FUCK YEAH Finally conquered 130 snatch 150 clean and jerk AMERICA HELL YEAH. I'll post vids today or tomorrow. Also PRd clean at 152 and 150 + 130 gives me a PR total of 280. It's amazing what not being an alcholic for two weeks and training consistently can do for you :D Here's a 280 snatch (ties old PR) that i turn ~45 degrees and lean forward on but save! http://www.youtube.com/watch?v=TySi4vWg1wQ Nice save! I will just keep going and reset one more time on squats. I'm re-motivated now | ||
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decafchicken
United States19938 Posts
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AoN.DimSum
United States2983 Posts
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decafchicken
United States19938 Posts
On May 30 2012 12:07 AoN.DimSum wrote: nice lifts decaf! Thanks! Let me know if you see anything i can improve. I think I could keep the bar closer to me on the clean and less so on the snatch. | ||
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Juliette
United States6003 Posts
http://www.halfmarathons.net/usa_half_marathons_illinois_chicago_half_marathon.html Background: 3 years of HS track as a sprinter (freshman), then 110HH/Triple Jump (sophomore), and most recently 110HH as a senior. Took a year in between to focus on studies. The long term goal is to run this half marathon in a decent pace, the short term goal is to increase my overall health during a summer of playing games by taking a 2-3 minute break between each LoL, or every few SC2 games (playing or watching) to do basic exercises. Juliette (M) Age: 18 || Height: 5'6" || Weight: ~140 lbs Starting Date: 05/29/12 || Goal Date: 9/11/12 + Show Spoiler [goals] + Weight goals -- I'm 145 right now, I'd like to go up another 5 pounds at most. I don't want to get hit by freshman 15, but I'm a little bit too skinny still. In terms of lifting, I plan to do some basic strength training for my upper body, but not much for lower since I don't really plan to compete in anything but casual running anymore. Training goals -- I'll rotate 3-4 runs every week starting, uh, next week or the week after depending when I finish the remainder of my schoolwork for the semester. 1 days of pure distance, 3 of measured. I think I can push myself to be able to go for...2 miles off the bat? I haven't been running since season ended, and even then I've always been extremely weak at distance. So I'll start with 2 miles, next day, a mile of repeated 400s with time, next day, just go and run for half an hour or so, and then redo it and up the distances the next week. Eventually I'll push it to where I can run the half-marathon distance pretty easily. Nutrition goals -- As long as I'm keeping myself healthy and not starving. I haven't been taking care of myself recently, eating erratically from once a day, to maybe a snack and a meal, to a whole lot. I want to keep consistent with 3-4 mid to small meals every day, very simple. I do need healthy snacks though, in between playing and just being in class. Granola bars are the obvious, as are nuts and trail mix, but is there anything else I can go with? Sleep goals -- Oh boy. I'm a stressed (sometimes) high school student, so recently I've been pulling under 6 hours a night depending on the night. I'm content with 8 hours or so a night, as long as I get it consistently. The falling asleep tips are definitely gonna help me.. I should do more of those. I miss when I'd sleep around 6 PM just to wake up in time for GSL at 2 - I want to be consistent like that again. I'm planning for a schedule where I'll be up around 4 AM Central just in time for GSL/OSLs, I'm not sure whether I want to just wake up early, but I'll probably end up doing that because I'll be having class in the morning. Misc/stress goals Grades > all, so I gotta make sure all of my health goals increase my desire/concentration when studying. As a side note, my routine between games atm is break 1: pushups + squats break 2: plank + lunge break 3: crunches, leg lifts, side to sides Numbers start pretty basic (reps of 20, or a minute, or 50ish for the abs), increase the longer I play. Overall, I'd like to thank you guys for the excellent resource . As a final question, can I get a recommendation on a basic upper body workout that I can do without weights on the floor (or on basic things I can find in my bedroom), that are not pushups? Much appreciated, I'll make a blog on this as I go along I think. I just wanted to go ahead and post this. | ||
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shawster
Canada2485 Posts
anyways, gaaaah i'm too fucking skinny. 157 atm at 6'0. i gained 20 pounds in about 3~ months so far but i gotta eat more. off to grab another litre of milk. gonna try and get to 100kg squat by the middle of june, 95 atm. pulled 115kg today but with shit form. raised my hips and pulled with too much lower back. great lifts decaf, i always enjoy watching people do olympic lifts. i can never get tired of watching people c&j, it never gets old. | ||
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MeShiet
Canada290 Posts
I can't tell from just watching but it seems like you suffered from the same issues that I did snatching. Are you shrugging up when catching the bar? I've found that I miss a lot less lifts when I focus hard on shrugging to lock it out where I catch it. It's definitely gotten rid of the stupid "catch in right place but then travel backwards" lifts like the one you attempted starting at 0:29. | ||
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decafchicken
United States19938 Posts
On May 30 2012 13:12 MeShiet wrote: decaf! Where's the sound!? I swear, part of why I enjoy watching Olympic lifts so much is the anticipation of the bar dropping and making a thunderous boom, but great lifts nonetheless haha. I can't tell from just watching but it seems like you suffered from the same issues that I did snatching. Are you shrugging up when catching the bar? I've found that I miss a lot less lifts when I focus hard on shrugging to lock it out where I catch it. It's definitely gotten rid of the stupid "catch in right place but then travel backwards" lifts like the one you attempted starting at 0:29. Haha for some reason when i put them in movie maker = no sound. I have the originals on a drop box i can PM you if you want. And imo the lockout takes care of itself if i perform the lift right and get under the bar quick enough. Like the last attempt at 290 was in the right place but i had bent arms so i couldn't lock it out. Had i done the lift better i would have caught it locked out instead of with bent arms. | ||
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Juliette
United States6003 Posts
On May 30 2012 12:54 shawster wrote: welcome. read the faqs and stickies and stuff. just wanna ask though, why not weights? 2 reasons. the first is that its not readily available to me right now, since I don't have a gym membership or the time to work out with the track team, since they do weights way after I leave to go home. The second is that I just don't feel I need the extra power yet, since I just want to focus on my long distance runs for pleasure, and I'm not really competing. I'm sure once I get to campus in the fall I'll start. Also those lifts are really sick! Its always really cool to see Olympic lifts on TV, even cooler to see it on TL by a member ^^ | ||
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MeShiet
Canada290 Posts
On May 30 2012 13:25 decafchicken wrote: Haha for some reason when i put them in movie maker = no sound. I have the originals on a drop box i can PM you if you want. And imo the lockout takes care of itself if i perform the lift right and get under the bar quick enough. Like the last attempt at 290 was in the right place but i had bent arms so i couldn't lock it out. Had i done the lift better i would have caught it locked out instead of with bent arms. Haha no it's okay, I appreciate it. I'll just make my own sound effects next time. Also, catching snatches with bent arms sucks. I assume every weightlifter will at least have the bar drop on some part of their back once from not being able to either lock it out or get out of the way quick enough. =\ | ||
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Osmoses
Sweden5302 Posts
I did wake up feeling weak, so I dunno if I should try a lower weight next time or if it was just one of those days. Either way, this shit is the most exhausting I have ever done. I dread squats on friday oO | ||
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FFGenerations
7088 Posts
basically, stop a rep or 2 before failure rather than killing yourself edit heres an article you might like os http://www.t-nation.com/free_online_article/sports_body_training_performance/german_volume_training;jsessionid=A2364586DF82A19BE58C5F453FB3B43E-mcd01.hydra | ||
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glurio
Germany597 Posts
On May 27 2012 06:07 glurio wrote: + Show Spoiler + Hello Friends! Since I recently acquired some new hobbies (girlfriend and kickboxing/grappling) my gym time is basically down to 2-3 days a week. I ran 4 cycles of 5/3/1 this year while on a cut. My max lifts are: OHP 72.5x1, DL 170x3, BP 97.5x3, SQ 115x3 I weigh a little under 78kgs. So I'm looking at a new program, or a different take on 5/3/1. I recently read this article: http://www.t-nation.com/free_online_article/most_recent/531_and_athletes and like the idea of 2 days a week 5/3/1. I thought the whole thing over and came up with: Day A: Squat 5/3/1 Bench 5/3/1 / Superset with weighted Chins Power Clean Face Pulls Lying Leg Curl Abs (Bi/Tri optional, probably never gonna do it) Day B Deadlift 5/3/1 Overhead Press 5/3/1 / Superset with Chins Power Clean DB Row (Kroc row) Lying Leg Curl Abs (Bi/Tri optional again) Stretch for a few minutes after every workout. I'm open to critique, suggestions and general statements of awesomeness. Thanks in advance TLHF! Since it seems 2 days a week is not enough for strength gains, what different program would you recommend for 3 days a week? I wanna keep the big 4 and the Power Clean. Overall my goal is to get stronger and possibly add a bit more mass. If possible keep the workout under 1:30h. Please don't recommend the standard starting strength, i like to keep some assistence work like rows and face pulls. (And the option to do arms  )Good luck gotunk! | ||
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Osmoses
Sweden5302 Posts
On May 30 2012 17:07 FFGenerations wrote: i dunno what that program is but you might want to consider whether or not you want to go to failure in this fashion . last thing in my mind was to avoid ever going to failure coz it rapes your system for a good long time basically, stop a rep or 2 before failure rather than killing yourself edit heres an article you might like os http://www.t-nation.com/free_online_article/sports_body_training_performance/german_volume_training;jsessionid=A2364586DF82A19BE58C5F453FB3B43E-mcd01.hydra I remember reading other articles insisting you go to failure. As for that article, it's about bodybuilding, which is not what I'm doing. It's also about advanced bodybuilding, which is nowhere near where I'm at. I'm pretty sure at my level I'll get alot more out of just doing my 100 reps of a compound movement rather than splitting it up into 4 different isolation exercises. The one thing in that article that I think applies to me is that this may not be the best program to do on a cut. It is pretty brutal and I dunno if my body can recover on the meager meals I'm giving it. I'm gonna give it a go for 2-3 weeks, if after that I've made no progress I'll go back to RPT. | ||
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infinity21
Canada6683 Posts
On May 30 2012 17:55 Osmoses wrote: I remember reading other articles insisting you go to failure. As for that article, it's about bodybuilding, which is not what I'm doing. It's also about advanced bodybuilding, which is nowhere near where I'm at. I'm pretty sure at my level I'll get alot more out of just doing my 100 reps of a compound movement rather than splitting it up into 4 different isolation exercises. The one thing in that article that I think applies to me is that this may not be the best program to do on a cut. It is pretty brutal and I dunno if my body can recover on the meager meals I'm giving it. I'm gonna give it a go for 2-3 weeks, if after that I've made no progress I'll go back to RPT. I'm really confused here. Why are you doing a super high volume routine when you're on a cut? It also looks like your bench isn't quite advanced level so I'm not sure why you are doing it :s | ||
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Osmoses
Sweden5302 Posts
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