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Ya did 14 singles. Decaf, stop that silly cardio, lift more weight. Your work capacity is so high you could be training like a fucking bulgarian.
Today crushed some more weights:
Deadlift: 200kgx1, 210x1, 220x1 (Beltless PR), 180kgx3x5 (weight/rep/set PR)
Fixed my grip by widening it a bit, it didn't give up. My last 2 180 sets were fucking painful though.
Also I've been and plan to continue really tight on my diet (aside from 5 day celebration for national holidays sep 16-21) there is no reason to be fat at all, its just a fucking excuse. 3-4 pounds of fat less and I'll look like a smaller akkaev. For night outs, moderate alcohol and no fucking carbs. Diet coke for pisco and/or raw whisky. And fuck bear.
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On September 08 2012 10:46 Luxae wrote:
Do you have links to any of those articles GoTuNk? Wouldn't mind reading them myself.
Chaos and Pain had a pretty good series of articles on the OHP, as well as the two lift-run-bang articles that gotunk posted. Don't have the links on hand, but it's a pretty easy website to search.
Did squats, really concentrated on form and my lower back - I think I've been breaking down in form without realizing it, just because I wasn't thinking about it for the last couple months. Going to build back up over the next couple months and see how it goes.
Squats: 60kg 5x5
Chinups: 3x8 (BW)
T-Bar Row: 10/10/8/8/6/6 started at 1 plate + bar, added 10 lbs per set.
Face Pulls: 5x10 don't remember weight
Back Hyperextensions: 5 or 6x10 (bodyweight)
DB Curls: 50 total reps, 20 lb DB's
Not sure how to proceed with routine; I don't want to go back to starting strength, but I do want to get my squat back up as fast as I can without hurting myself. Possibly do something like "squats, chins, pendlay rows, bench press" with the bench for high reps and the chins (weighted) 3x5/rows 5x3, then "squats, OHP, Push Press, DB rows" with the DB rows for high reps, the OHP for 3x5 and the Push Press 5x3. Slowly work up to that though, from what I'm doing now (everything prone, or supported, or hanging) and make sure my back can handle it.
I'd love to work deadlifts in there, but that would probably instantly result in breaking my back. I'll work on my flexibility, my core muscle activation, and do all the back extensions, side planks, glute bridges, and weighted situps in the world, then maybe after my squat is back where it belongs I'll think about doing them again.
Probably going to keep doing Oly lifts too, but only as a "I want to learn this" thing, not as a "I want to throw heavy weights around and compete" thing. I'll keep the weights light (I can comfortably do a 70kg c+J and a 50kg snatch right now, so I'll hang around there or lighter) and teach myself form, doing them, or variations (pretty much only hang) on "off days" from strength training.
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@ gotunk that silly cardio is me exerting physical dominance over my peers. I I enjoy it thoroughly.
@ phyre112 quit being a bitch. Oly lifting = owning kids on the field
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On September 09 2012 11:22 decafchicken wrote:
@ gotunk that silly cardio is me exerting physical dominance over my peers. I I enjoy it thoroughly.
@ phyre112 quit being a bitch. Oly lifting = owning kids on the field
Maybe I didn't make myself clear.
I'm going to spend the next couple months building up my squat and making sure my back works right and THEN I'm going to go back to heavy Oly lifting (and in the meantime, practice form). I'd love to play on a mens team in grad school/afterwards, so it doesn't matter that this schedule puts me outside of my last season. I'd also love to compete in oly lifting in the future. Just not yet.
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squats: 315x6 PR! and reached my 1 year goal early,225x2x10
: 16" box squats, 335x5
hanging leg raises: 3x15
fridays workout
bench press: 275 for an easy double, 250x3, 225x2x3
dumbbell flat bench: 75x10, 85x10, 100x2x5, 90x2x7
barbell rows: 160x5x10
power cleans: 160x8x1
first time doing power cleans, was very humbling but fun, see what it does for my bench, might keep doing these
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I'm confused as fuck reading this thread, as there are two types of representations that I'm aware of
Type 1 (this is what I use, I think Gotunk and Dim also use this as well)
120 kg x 5 x 3
Meaning three sets of 120 x 5, so you read it like (120 x 5) x 3, which makes perfect sense to me
Type 2 (I think this is what SS wiki uses and is apparently popular)
100 kg x 3 x 10
Meaning 3 sets of 100 x 5, I have no idea how this makes any sense, but that's besides the point
Can we please stick with one?
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On September 09 2012 21:17 Cambium wrote:
I'm confused as fuck reading this thread, as there are two types of representations that I'm aware of
Type 1 (this is what I use, I think Gotunk and Dim also use this as well)
120 kg x 5 x 3
Meaning three sets of 120 x 5, so you read it like (120 x 5) x 3, which makes perfect sense to me
Type 2 (I think this is what SS wiki uses and is apparently popular)
100 kg x 3 x 10
Meaning 3 sets of 100 x 5, I have no idea how this makes any sense, but that's besides the point
Can we please stick with one?
I use the second one religiously. It's easier to me. But I do agree we should get one defined to we keep this thread "sane".
I vote for secone one.
Friday's Workout:
Back Squat:
60kg, 105kg, 115kg, 125kg, 135kg, 145kg, 155kg, 165kg
125kg, 130kg, 135kg, 140kg, 145kg x 3
100kg x 2 x 5
Chin-Ups: 10-10-10-7
Dips: 10-10-10-10-10
Clean and Jerk: 60kg x 2 x 2, 70kg x 2 x 1, 75kg x 1, 80kg x 1, 60kg x 2 x 2.
Went home, got my shit on, and went to a birthday dinner sort of thing. Didn't get lucky, but made progress to make it so soon.
yay for me.  .
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On September 09 2012 11:24 phyre112 wrote:Show nested quote +On September 09 2012 11:22 decafchicken wrote:
@ gotunk that silly cardio is me exerting physical dominance over my peers. I I enjoy it thoroughly.
@ phyre112 quit being a bitch. Oly lifting = owning kids on the field Maybe I didn't make myself clear. I'm going to spend the next couple months building up my squat and making sure my back works right and THEN I'm going to go back to heavy Oly lifting (and in the meantime, practice form). I'd love to play on a mens team in grad school/afterwards, so it doesn't matter that this schedule puts me outside of my last season. I'd also love to compete in oly lifting in the future. Just not yet.
Even though you made yourself clear, You're still a bitch to me as long as you don't lift heavy.
(I still hold you close to my heart tho.) <3
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I find type 2 much easier to write out, for me any ways. If we all decide on type 1 as the regular format for posting here I'm fine with that to, it will just take some getting used to haha
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Fuck me, my lower back is going to be toast tomorrow.
Today:
Squat 1x3 75, 85, 105, 125, 1x1 140, 5x2 155kg - I'm probably not 100% still, I was sort of struggling a bit with it.
BP 1x3 45, 57.5, 67.5, 1x2 82.5, 4x2 97.5, 1x2 100kg - I was supposed to do 5x2 97.5 but I decided to try one with 100kg, which luckily went ok.
Pull ups 3x3 +30kg
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On September 09 2012 22:49 funkie wrote:Show nested quote +On September 09 2012 21:17 Cambium wrote:
I'm confused as fuck reading this thread, as there are two types of representations that I'm aware of
Type 1 (this is what I use, I think Gotunk and Dim also use this as well)
120 kg x 5 x 3
Meaning three sets of 120 x 5, so you read it like (120 x 5) x 3, which makes perfect sense to me
Type 2 (I think this is what SS wiki uses and is apparently popular)
100 kg x 3 x 10
Meaning 3 sets of 100 x 5, I have no idea how this makes any sense, but that's besides the point
Can we please stick with one?
I use the second one religiously. It's easier to me. But I do agree we should get one defined to we keep this thread "sane". I vote for secone one. Friday's Workout: Back Squat: 60kg, 105kg, 115kg, 125kg, 135kg, 145kg, 155kg, 165kg 125kg, 130kg, 135kg, 140kg, 145kg x 3 100kg x 2 x 5 Chin-Ups: 10-10-10-7 Dips: 10-10-10-10-10 Clean and Jerk: 60kg x 2 x 2, 70kg x 2 x 1, 75kg x 1, 80kg x 1, 60kg x 2 x 2. Went home, got my shit on, and went to a birthday dinner sort of thing. Didn't get lucky, but made progress to make it so soon. yay for me. .
The way I've come to understand it is that "100x3x5" means 100 kg for five triples, and 100kg 3x5 means "100kg for three sets of five". It's all about whether the second X is in there... but if we have to pick one, I vote for the first. It's just a lot more convenient for when you're doing doubles, singles, or when you're quickly ramping up in weight.
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I think the normal notation is weightxrepxset.
That's what I use and see used. =D
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I write reps x set, but can normally identify when people are doing it the other way.
My first competition as an individual athlete is coming up on the 22nd of this month. 136 male athletes have registered for the competition, which is a big number and super cool since CF is still kind of an 'underground' sport in Denmark. I have never been stronger and my cardio is good, so I'm really looking forward to testing myself against the others. I think the workouts will be released within a week or so, it's gonna be interesting to see what kind of stuff they will make us do
Until competition I am focusing on cardio and keeping my strength numbers up.
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Squat : 120kg 1 rep today, did it to see if I could after my working sets at 112.5kg :D Pretty damn happy right now!
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A long time ago when we were less people, I (at least I tried to promote that as much as possible) got most people to just use weight: x-x-x-x-x, that was pretty clearcut. But sadly that didn't stick.
I use weights x reps x sets , makes the most sense to me and since my journal looks like this I cannot change this anymore. But yeah, I am gonna write x-x-x again from now on.
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On September 10 2012 17:34 mcmartini wrote:
Squat : 120kg 1 rep today, did it to see if I could after my working sets at 112.5kg :D Pretty damn happy right now!
Well done. That's a big acheivement man. I still remember my first rep at 120kg. Pretty soon you'll be nailing it for sets of 5.
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Maybe it's a language thing, in my mind when I'm thinking of what I've done for a workout I think "Three sets of five reps". I rarely think of it as 5 reps of 3 sets. It seems backwards but I'm sure this can be changed just from regular exposure to that way of saying/thinking of it.
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On September 10 2012 23:57 mordek wrote:
Maybe it's a language thing, in my mind when I'm thinking of what I've done for a workout I think "Three sets of five reps". I rarely think of it as 5 reps of 3 sets. It seems backwards but I'm sure this can be changed just from regular exposure to that way of saying/thinking of it.
This.
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weights/ reps x sets
wednesday
hang power clean: 80/3x3
back squat: 140/1x5
Saturday:
snatch: 90/1
clean and jerk: 110/x 110/x missed jerk wtf?
front squat: 130/1 135/x FUUU 110/3 120/3 90/5x2
power clean + 3 push press: 70/1x2
power clean: 85/1x3
pull ups: cant remember..
Sunday:
sn block: 90/1 95/1 97/x 97/x 97/x 95/1 97x FUUUUUUU
sn block: 110/1 115/1 120/1 122/x 110/2 110/1
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if i say the weight first then its "x weight for x reps for x sets" but if i do the reps/sets first its "x sets of x reps for x weight" just cause it makes more sense linguistically for me lol
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EPT
