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On July 07 2014 08:03 SoSexy wrote:Show nested quote +On July 07 2014 08:01 Najda wrote:On July 07 2014 07:39 SoSexy wrote:On July 07 2014 07:37 Garbels wrote:I agree about your genetics. Looks like you got the impatient gene  Sometimes I think I should just give up on cardio/fasting/etc and (since I earn muscle fast and good) just lifting super hard and eating like a mountain...at least I'd push on my strong points... Ab visibility is so much more about diet than working out and even less about running. Track your calories, eat a few hundred under maintenance and you'll lose the fat and have visable abs. i really don't think I could eat less than what I do now. Some days my head started spinning randomly during the day and it's dangerous, especially at work or while driving
You're eating steak twice a day. Unless these are three ounce portions, you'll be fine.
Start counting your calories. Take pictures to compare progress - it all melds together because (obviously) you see yourself every day. Most importantly, this is a pretty slow process. If you drop 2% a month, that's fast. Be patient.
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On July 07 2014 08:35 GoTuNk! wrote:Show nested quote +On July 05 2014 10:44 BlondeOnBlonde wrote:
Hello everyone, it's been a while since I've posted anything.
I've been practicing the Oly lifts for quite a some time now and it finally starts looking the way it should.
Earlier this year I invited Alexander Varbanov to our gym for a workshop. If you don't know, Varbanov has the highest clean and jerk in the history of the middleweight category (215,5kg) and still has the best total ever with 382,5kg (2,5kg more than Lu Xiaojun present record).
It was the first time i had direct teaching of the lifts and it was a lot of fun. Fast forward to next thuesday, I will fly to Bulgaria participate to his training camp. We will be coached by Alex himself, Ivan Lechev and a certain Ivan Abadjiev. I will try to keep a log and at least feed my fb and or instagram with goodies.
#legendsofweightlifting
On a side note, Decaf's lifts are incredible. Sick. Plz ask him what was his max squat/FS/DL at the time. I always wonder this about all oly lifters.
Varbanov's best FS was 270kg as a 75kg lifter if I remember correctly. He never did any deadlifts. Bulgarian lifters under Abadjiev were only doing snatch, cnj, front squat and back squat.
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On July 07 2014 11:01 BlondeOnBlonde wrote:Show nested quote +On July 07 2014 08:35 GoTuNk! wrote:On July 05 2014 10:44 BlondeOnBlonde wrote:
Hello everyone, it's been a while since I've posted anything.
I've been practicing the Oly lifts for quite a some time now and it finally starts looking the way it should.
Earlier this year I invited Alexander Varbanov to our gym for a workshop. If you don't know, Varbanov has the highest clean and jerk in the history of the middleweight category (215,5kg) and still has the best total ever with 382,5kg (2,5kg more than Lu Xiaojun present record).
It was the first time i had direct teaching of the lifts and it was a lot of fun. Fast forward to next thuesday, I will fly to Bulgaria participate to his training camp. We will be coached by Alex himself, Ivan Lechev and a certain Ivan Abadjiev. I will try to keep a log and at least feed my fb and or instagram with goodies.
#legendsofweightlifting
On a side note, Decaf's lifts are incredible. Sick. Plz ask him what was his max squat/FS/DL at the time. I always wonder this about all oly lifters. Varbanov's best FS was 270kg as a 75kg lifter if I remember correctly. He never did any deadlifts. Bulgarian lifters under Abadjiev were only doing snatch, cnj, front squat and back squat.
lol that's like what the top 105 lifters do now :p
ask him about his back squat and if he has any recorded from training he wants to share.
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On July 07 2014 08:00 SoSexy wrote:
I refuse to believe that if you get drunk once a week you can't have a 6 pack if you run 20 km and lift weights.
Most likely that is not a problem, but it sorta depends. If you are barely eating below maintenance on most other days, and then drink hard once or twice on the weekend you could easily end up 1000+ calories over for the weekend. A typical beer has like 150 calories, and shots can vary between 70-100, so if you are having a good night of drinking with 5-10 drinks...that's a good number of calories.
Also as far as calories go, 20km a week of running is bordering on nothing, not that running "something" should be your goal if the aim is merely to get shredded. A little 5k run might burn off like 300-400 calories which in the grand scheme of things isn't all that much. If you are training 150km a week running or cycling 500km+ per week...game is a little different. That's when you can start devouring food like there is no tomorrow and drop weight, but of course that isn't going to be the route to the most rockin bod possible, and takes some time to build to.
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Zurich15365 Posts
On July 07 2014 13:44 L_Master wrote:Show nested quote +On July 07 2014 08:00 SoSexy wrote:
I refuse to believe that if you get drunk once a week you can't have a 6 pack if you run 20 km and lift weights. Most likely that is not a problem, but it sorta depends. If you are barely eating below maintenance on most other days, and then drink hard once or twice on the weekend you could easily end up 1000+ calories over for the weekend. A typical beer has like 150 calories, and shots can vary between 70-100, so if you are having a good night of drinking with 5-10 drinks...that's a good number of calories.
Even if you are reasonably under maintenance during the week: A good binge can easily go over 2000 calories - offsetting the diet from the rest of your week. On top of course is that getting shitfaced isn't exactly great for your athletic performance in general.
You can do you weekend drinking, but you need to start counting calories and you need to account for it in your total diet.
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If you're gonna get shitfaced, stick with liquor (not beer) and fill up on proteins beforehand so you're not tempted to eat shitty food when your decisionmaking is impaired.
Thats the theory anyway :p
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Theory never applies when you're drunk and just want to eat something hot and greasy...
I love, but at the same time dread, going on trips to visit my dad and step-mom at home. I swear I must have a beer in my hand 4-5 hours a day and indulge so much in homemade meals that it totally kills any attempt at maintaining a diet while there. But I won't be home for a while, so I guess it's not such a problem now.
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6 months~ "progress" (front, unflexed)
+ Show Spoiler +23012014 ![[image loading]](http://i.imgur.com/fCkKpxD.jpg) 07072014 ![[image loading]](http://i.imgur.com/CdsWYat.jpg)
i do note my forearms seem to be a lot bigger, probably from hoovering nonstop the last few weeks and not from any gym tho
only taking coz im starting new routine after 1 month 0 (again)
tnx for the encouragement to do more Gotunk but there is literally zero fucking point if i cant even setup properly (i tried yesterday and its like....why am i doing this to myself? it just isnt working)
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So it's been forever since I've felt strong or energetic at a workout. It doesn't help I go at 6:30am but I've gone in the evenings on occasion and its not much different. Am I just due for a recover week? Last time I had an extended period off was around beginning of April. I have vacation coming up where I'll be active but not lifting. Just getting tired of my heavier warm up sets feeling super heavy. I used to feel like I could really push myself but meh. Lifts have plateaued the last month or so. After typing this all I think I know the answer but just wondering what you all think.
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On July 08 2014 01:47 mordek wrote:
So it's been forever since I've felt strong or energetic at a workout. It doesn't help I go at 6:30am but I've gone in the evenings on occasion and its not much different. Am I just due for a recover week? Last time I had an extended period off was around beginning of April. I have vacation coming up where I'll be active but not lifting. Just getting tired of my heavier warm up sets feeling super heavy. I used to feel like I could really push myself but meh. Lifts have plateaued the last month or so. After typing this all I think I know the answer but just wondering what you all think.
When was the last time you changed your routine?
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On July 08 2014 02:30 GoTuNk! wrote:Show nested quote +On July 08 2014 01:47 mordek wrote:
So it's been forever since I've felt strong or energetic at a workout. It doesn't help I go at 6:30am but I've gone in the evenings on occasion and its not much different. Am I just due for a recover week? Last time I had an extended period off was around beginning of April. I have vacation coming up where I'll be active but not lifting. Just getting tired of my heavier warm up sets feeling super heavy. I used to feel like I could really push myself but meh. Lifts have plateaued the last month or so. After typing this all I think I know the answer but just wondering what you all think. When was the last time you changed your routine?
Mid-March
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On July 08 2014 03:07 mordek wrote:Show nested quote +On July 08 2014 02:30 GoTuNk! wrote:On July 08 2014 01:47 mordek wrote:
So it's been forever since I've felt strong or energetic at a workout. It doesn't help I go at 6:30am but I've gone in the evenings on occasion and its not much different. Am I just due for a recover week? Last time I had an extended period off was around beginning of April. I have vacation coming up where I'll be active but not lifting. Just getting tired of my heavier warm up sets feeling super heavy. I used to feel like I could really push myself but meh. Lifts have plateaued the last month or so. After typing this all I think I know the answer but just wondering what you all think. When was the last time you changed your routine? Mid-March
Are you getting enough sleep? It sounds like your body just isn't getting enough time to recover.
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There's a few ways to look at this.
-Recovery - Sleeping and eating properly, mobilzation, foam rolling, etc. so everything feels fresh and loose.
-Change it up - Use a new routine and see if the variation helps or something else works better for you
-Train through it - Your body is adapting. Depending on how you're training this just could be a low point in the valley before adaptation kicks in and you head back up past your plateaus. (this is in reference to high frequency high intensity training)
I’ll warn you up front that you will most likely need a few weeks to adjust, and while that’s happening you may feel pretty bad. Symptoms will vary, but at the minimum you might expect persistent low-grade soreness, lethargy and loss of motivation, irritability, and ‘the mystery pain’. Once your tissues adapt to regular training, cytokines stop signaling the brain to feel bad, and you’ll tend to feel better (at least in my personal experience).
I’m coming to the conclusion that this first round of feeling bad, what Broz calls the ‘dark times’, is not actually overtraining or it’s friend staleness. You’re adjusting, the same way you’d adjust to a new job as a laborer. When you first started lifting weights, you probably felt pretty awful for a few days after your workout. Did that mean you shouldn’t lift again because you felt bad? Of course not. CNS fatigue is the nervous system’s version of DOMS.
-Or do a rest week - Stay active but don't do anything over 50% Keep the blood flowing and nerves firing but in a way that doesn't fatigue you at all.
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I usually get 6-8 hours of sleep.
I'll probably just see how this next week goes, I have one more workout before the beach. I'm pretty confident I'm not overtraining, plenty of rest between workouts. There was one workout where I deadlifted my PR and was pretty sure I was good for more. That was like a month or so ago and I haven't felt that again.
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I was feeling the same way before I started crossfit, but I was doing pretty much the same routine since November. Are you eating enough? Have you been cutting for a while? I would push through this last week and theb take a "rest" week, but not completely off. Go in and do 50-60% weights with scaled back assistance as well, so that you stay mentally focused but aren't physically worn down.
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It wasn't an active cut, more like not shoving in extra calories whenever I thought of it kinda cut. I'm only under a few pounds from where I was hovering at peak weight. Granted it could be a diet thing. Been a little lax on drinking and eating junk but nothing excessive.
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On July 08 2014 03:21 MtlGuitarist97 wrote:Show nested quote +On July 08 2014 03:07 mordek wrote:On July 08 2014 02:30 GoTuNk! wrote:On July 08 2014 01:47 mordek wrote:
So it's been forever since I've felt strong or energetic at a workout. It doesn't help I go at 6:30am but I've gone in the evenings on occasion and its not much different. Am I just due for a recover week? Last time I had an extended period off was around beginning of April. I have vacation coming up where I'll be active but not lifting. Just getting tired of my heavier warm up sets feeling super heavy. I used to feel like I could really push myself but meh. Lifts have plateaued the last month or so. After typing this all I think I know the answer but just wondering what you all think. When was the last time you changed your routine? Mid-March Are you getting enough sleep? It sounds like your body just isn't getting enough time to recover.
How much variability does your routine have? 16 weeks is a lot if you always use the same rep range
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To put it simply I do a major lift and a bunch of accessory exercises.
Today's workout was
Bench
Close-grip bench
Tricep pushdowns
Shrugs
Facepulls
Let me ups (inverted bodyweight row)
Curls.
That would be an upper day. I do Upper A Lower A Upper B Lower B but only workout 3x a week. I pretty much just progressive overload everything so that could be it? The accessory stuff I usually do 8-12 reps depending.
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On July 08 2014 06:47 mordek wrote:
To put it simply I do a major lift and a bunch of accessory exercises.
Today's workout was
Bench
Close-grip bench
Tricep pushdowns
Shrugs
Facepulls
Let me ups (inverted bodyweight row)
Curls.
That would be an upper day. I do Upper A Lower A Upper B Lower B but only workout 3x a week. I pretty much just progressive overload everything so that could be it? The accessory stuff I usually do 8-12 reps depending.
That's a good routine, albeit a mass building one. It's really hard to move your main lifts if you are not ganing weight or practicing them often (which you aren't)
Squat: 195kgx1, 185x2x5
BP: 125kgx3x3, 130x3x2
High bar squat catching up with squat mornings and looking beautiful :D
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AM
FS 3x315, 335, 345, 355, 365. First time doing heavy FS in a long time, working on dat thoracic strength and mobility felt good.
Bench 5x5 @ 185
PM
Snatch doubles at 50 70 80 90 95 100 103 105 108 110
Power Clean + jerk up to 125
Clean + Jerk 130 135 138 140 143 145x 145x 145
Need to not think so much at heavier weights in the CJ, i just fuck myself up. Need to finish better on my cleans, might do some block/hang/power work for a bit.
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EPT
