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On November 23 2010 14:09 decafchicken wrote:Show nested quote +On November 23 2010 13:48 AoN.DimSum wrote:On November 23 2010 10:23 Drowsy wrote:
Definitely got some mono-pull going on. You need less early arm bend, keep the bar closer to your body when initiating the 2nd pull, and more full hip extension at the top of the pull. It doesn't matter that much if you're just doing it for Rugby, but if you want to continue on to full snatching for oly lifting those things are going to need fixing. good points :D The main thing i saw was your pull off the ground. you jerked it off the ground and your back loosens up. Keep your back tight when pulling off the ground and your pull will be a lot better. Also try not to jump, your feet should be sliding out but I would not concentrate on that yet. It looks very good for a beginner! -Whats the diff between first/second pulls? -When i'm putting the bar above my head, i bend my arms, get under it, and lock out underneath (catching it not pushing it) it right? -Any tips/tricks welcome 
First pull is the pull off the floor and to your knees. It should go pretty much straight up. Second pull is the pull past the knees in which you start accelerating the bar by pushing through with your hips and shrugging. Refer back to that pic i showed you. Check out this channel also. http://www.youtube.com/user/olympiclifting
It has slow motion of lifters so you can see their technique better.
http://www.youtube.com/user/olympiclifting#p/u/19/jf_ukJNRk98
http://www.youtube.com/user/olympiclifting#p/u/22/WaGlDeuNQlM
Catching the bar is more like the jerk. You want to lock out with your arms at the catch aggressively.
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On November 24 2010 02:23 JeeJee wrote:Show nested quote +On November 23 2010 13:41 eshlow wrote:
Some people perform better in workouts semi-fasted (ate someting 2-3 hours before... sometimes even 1), sometimes with half a meal, others perform better just fasted. figure out what works best for you. I personally didn't see a difference whether I had eaten beforehand or not with my workouts so it was just whatever and I just ate whenever I felt like it.
Usually you dont eat before a workout unless you're trying to mass gain, and even then it would be liquids like milk obviously.
That's the only time I would say to eat (rather drink milk) preworkout, during the workout, and post workout milk +food
I also used to use deadlifts to stimulate my appetite when I had some weights in my basement a while ago. Eat... then go do a couple of sets of heavy deads then eat more. Of course, I'm still pretty light so.... obviously I dind't do it long enough haha i can't imagine working out fasted.. i tried it once, kind of (woke up early, had a veryy small breakfast, and tried working out ~1hr later) failed so hard, didn't even get through my warmup sets lol. different strokes for different folks i guess. i usually work out about 2 hours after my biggest meal, and eat a snack after (bagel + almond butter + 2 cups of milk) speaking of snacks.. i've started munching on nuts lately (hazel & walnut). are all nuts made equal or should i get some specific ones? also, one last question, might be a bit tricky... what's a good less-bad fast food place for lunch? (yeah yeah.. i know) atm i usually grab a 12" sub from subway and their 500ml milk. pretty good for $8, but i know it's processed food and etc.. i work downtown toronto so i should have access to pretty much everything that's popular
Nuts are okay for you in moderation; macadamia and almonds are better than peanuts (actually a legume) or cashews.
As for lunch I'd go to Chipotle. I get a bowl with no beans and just a reasonable amount of rice, ask them for tons of fajita vegetables, steak, guacamole and lettuce. It's a bit pricey though at something like $8.50ish USD here, but it's delicious and probably the healthiest option. If you don't get guacamole it's only $6.50ish USD.
Edit: also for the nuts it's better if you can get them as raw/unprocessed as possible.
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On November 24 2010 02:47 AoN.DimSum wrote:Show nested quote +On November 23 2010 14:09 decafchicken wrote:On November 23 2010 13:48 AoN.DimSum wrote:On November 23 2010 10:23 Drowsy wrote:
Definitely got some mono-pull going on. You need less early arm bend, keep the bar closer to your body when initiating the 2nd pull, and more full hip extension at the top of the pull. It doesn't matter that much if you're just doing it for Rugby, but if you want to continue on to full snatching for oly lifting those things are going to need fixing. good points :D The main thing i saw was your pull off the ground. you jerked it off the ground and your back loosens up. Keep your back tight when pulling off the ground and your pull will be a lot better. Also try not to jump, your feet should be sliding out but I would not concentrate on that yet. It looks very good for a beginner! -Whats the diff between first/second pulls? -When i'm putting the bar above my head, i bend my arms, get under it, and lock out underneath (catching it not pushing it) it right? -Any tips/tricks welcome First pull is the pull off the floor and to your knees. It should go pretty much straight up. Second pull is the pull past the knees in which you start accelerating the bar by pushing through with your hips and shrugging. Refer back to that pic i showed you. Check out this channel also. http://www.youtube.com/user/olympicliftingIt has slow motion of lifters so you can see their technique better. http://www.youtube.com/user/olympiclifting#p/u/19/jf_ukJNRk98http://www.youtube.com/user/olympiclifting#p/u/22/WaGlDeuNQlMCatching the bar is more like the jerk. You want to lock out with your arms at the catch aggressively.
Thanks! I'm gonna try to work a lot more on driving my hips and finishing the second pull.
Can you give me any sort of a structured workout? I'm kind of lost as to what to do lol.
Went through reading the first page and found my original goals:
decafchicken
Age: 19 || Height: 6'0 || Weight: 210 lbs
Deadlift: 425 ll Squat: 385 ll Bench: 285
Starting Date: 1/1/10 || Goal Date: Many: I'll break up this year into segments
Weight goals -- Stay the same, maybe +/- 10 pounds
Training goals -- Increase muscle mass more in off season, improve conditioning and lose body fat pre season, and maintain strength and continue conditioning during season. Rugby seasons are roughly March-May and September-November. I want to squat over 400 and bench over 300 before the end of this semester (end of april) And get as close to 500 and 350-375 as i can by the end of the year. Also, increase overall speed and agility. I want to run ~4.8 40 yard dash or quicker by the end of the year (electric) down from ~5.0. I want to be able to make faster cuts as well.
Nutrition goals -- Eat a shit ton while still eating healthy. Eat every 2-3 hours.
Misc goals -- Be the best athlete i can be.
Taking into account my shoulder separation/sprained wrist i think i've done well so far. Squat is up like 60 pounds, deadlift is up like 40 pounds. Bench is around the same lol. Also managed to lose 10 pounds of fat (if not more and added muscle). In season really puts a damper on my training, but it's what i train for so i guess thats a catch 22 :p
Dim you got CJ @ 110 and snatch at 90 right?
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Hello TL!
I've been a long time lurker and a passionate reader of this thread for a while. I have been training for about 5.5 months and was curious about a few things. I am currently 6''2' / 195 lbs. I am looking to gain significant mass, I try to eat as much healthy food as I can and try to aim for the 2k+ calories. I was wondering what people's opinion would be about my new workout program, I do it from top to bottom in the Power/Muscle/Burn order, I also do 3-4 times cardio per week. so here it is:
Monday: Back and Traps
Exercise/Sets/Reps
Back:
Barbell Rows - Power / 2-4 / 3 to 5
Dumbbell Rows - Muscle / 2-3 / 6 to 12
Lat Pull Down - Muscle / 2-3 / 6 to 12
Seated Cable Row - Burn / 1 / 40
Traps
Power Barbell Shrugs - Power / 2 / 3 to 5
Dumbbell Shrugs - Muscle / 2 / 6 to 12
Power Barbell Shrugs - Burn / 1 / 40
Tuesday: Chest and Triceps
Exercise/Sets/Reps
Chest:
Bench Press - Power / 2-4 / 3 to 5
Incline Bench Press - Muscle / 2-3 / 6 to 12
Dumbbell Bench Press - Muscle / 2-3 / 6 to 12
Dumbbell Flys - Burn / 1 / 40
Triceps:
Closegrip Bench Press - Power / 2 / 3 to 5
Seated French Press - Muscle / 2 / 6 to 12
Cable Tricep Extension - Burn / 1 / 40
Wednesday: Quads and Calves
Exercise/Sets/Reps
Quads:
Squat - Power / 2-4 / 3 to 5
Leg Press - Muscle / 2-3 / 6 to 12
Front Squat - Muscle / 2-3 / 6 to 12
Leg Press - Burn / 1 / 40
Calves:
Seated Calf Raise - Muscle / 2 /10 to 15
45 Degree Calf Raise - Burn / 2 / 40
Thursday: Rest day
Friday: Shoulders and Biceps
Exercise/Sets/Reps
Shoulders:
Seated Barbell Press - Power / 2-4 / 3 to 5
Seated Arnold Press - Muscle / 2-3 / 6 to 12
Barbell Front Raise - Muscle / 2 / 6 to 12
Dumbbell Lateral Raise - Burn / 1 / 40
Biceps:
Pinwheel Curls - Power / 2 / 3 to 5
Standing Barbell Curl - Muscle / 2-3 / 6 to 12
Cable Preacher Curl - Burn / 1 / 40
Saturday: Deadlift and Hamstrings and Abs
Exercise/Sets/Reps
Deadlift - Power / 2-4 / 3 to 5
Romanian Deadlift - Muscle / 3-4 / 6 to 12
Leg Curl - Muscle / 3-4 / 6 to 12
Leg Curl - Burn / 1 / 40
Abs:
Situps - Muscle / 3-4 / 15-20
Sunday: Rest day
I also would like to know what should I do if I am not familiar with certain excercises? Like good form for Deadlifts/Romanian Deadlifts? Should I look-up youtube videos? I am also curious as to if there are any downsides to making all my protein shakes (that I drink post-workout) for the week on Monday and leaving them in the fridge? Would the one on Saturday taste funny? :p
Thanks in advance!
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if you are just mixing powder with water or milk, I have no idea why you'd want to make an entire week's worth on monday.... if you blend it with a banana or the like then the short answer is yes, it will taste a bit... old/stale if left in the fridge for a week
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fuck
I have the fucking flu  seems like I gave away all my november gym pay T_T
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Fool....get on the vitamin D hype train and smash that flu
@Lelievre:
Take what you're eating and double it. If not triple it.
Also while you're routine looks alright, i would favor a full body routine such as the starting strength mentioned in the OP or a variation of 5x5. More compound movements = more gains in mass. Why squat once a week when you can squat three times a week! Focus more on the main lifts (squat, dead, standing overhead press, bench, power cleans, rows). Also scrap the "power muscle burn" thing. Keep the reps low around 5 and go heavy if you want to put on mass.
Youtube is a great place to find out proper form. Also if you can take a video and let us critique it that would be good. Here's a video of me deadlifting for reference
+ Show Spoiler +
Important things for deadlift are to keep your back flat and driving through with your hips.
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Decaf, you're a fucking monster. I want to be like you now.
Deadlifting is probably one of my favorite things to do - while I am always excited to hit the gym, on deadlift days my excitement is magnified tenfold. It's also the only lift that I seem to make consistent progress on, with my squat being limited by my bad knee, and as I rarely have a spotter, I only allow my bench to make weight progress every three or four times I lift (I'll do 3x5 my first time with the weight, 3x8-10 my second time, and 4x10 my third time. Then move up) just because it gives me more confidence.
Unfortunately, I think there's something wrong with my form on the deadlift, or at least there was yesterday. For about twelve hours after performing it, I couldn't stand for more than a few moments at a time without pain, and any attempt to bend towards my right side was met with shooting pains that nearly knocked me over. My body when I attempted to walk leaned distinctly to the right, which is noticeable when you're as tall and thin as I am.
Today I'm better, but I still have to maintain perfect posture when sitting or standing (particularly my lower back arch has to remain in the same position it would be if I were performing squats or deads) or else the pain slowly grows until I'm forced to lie down for a moment. I'm assuming there is something wrong with my form - I'll have to take video next time and make sure I'm doing everything correctly.
While I'm at it, maybe I'll take squats video as well. I "know" correct form for both exercises, but I haven't really gone through the process of critiquing what I'm actually doing yet. Gotta get on top of that so I make sure I don't hurt myself any more... I've definitely learned through experience with the knee that bad joints are not something you want to risk =(.
In other news, I love being sore. The feeling that you worked your ass off yesterday, and you know now that you're going to get some result from that is addicting. Only recently added wide grip pullups to my workouts, and they're doing wonderful things to my traps/lats. Especially combined with inverted BB rows and overhead press. My upper body feels GREAT today, and I'm making progress on numbers - I might should need to start weighting them in a week or two =)
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@decaf
yes 90/110 are my training totals. Did u ask the coach at the gym for a workout? He would be better suited to give you a workout. :D
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I don't know if there's a "coach" per se, just some more experienced lifters. He told me he picks a goal and works ~65% one week and moves up 5% or so each week and then picks a new goal once he can work 3x85%
What does your typical workout week look like?
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how many times are u going to lift?
its usually like
1.
hang or block snatch
snatch pulls
front squat
2.
hang or block clean
clean pulls
3.
snatch balance
behind neck jerks
back squats
4.
power snatch
power clean
5.
snatch
clean and jerk
back squat
I add stuff after each workout plus workouts change during cycles but this is the most basic.
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On November 24 2010 07:42 Lelievre wrote:Hello TL! I've been a long time lurker and a passionate reader of this thread for a while. I have been training for about 5.5 months and was curious about a few things. I am currently 6''2' / 195 lbs. I am looking to gain significant mass, I try to eat as much healthy food as I can and try to aim for the 2k+ calories. I was wondering what people's opinion would be about my new workout program, I do it from top to bottom in the Power/Muscle/Burn order, I also do 3-4 times cardio per week. so here it is: + Show Spoiler +
Monday: Back and Traps
Exercise/Sets/Reps
Back:
Barbell Rows - Power / 2-4 / 3 to 5
Dumbbell Rows - Muscle / 2-3 / 6 to 12
Lat Pull Down - Muscle / 2-3 / 6 to 12
Seated Cable Row - Burn / 1 / 40
Traps
Power Barbell Shrugs - Power / 2 / 3 to 5
Dumbbell Shrugs - Muscle / 2 / 6 to 12
Power Barbell Shrugs - Burn / 1 / 40
Tuesday: Chest and Triceps
Exercise/Sets/Reps
Chest:
Bench Press - Power / 2-4 / 3 to 5
Incline Bench Press - Muscle / 2-3 / 6 to 12
Dumbbell Bench Press - Muscle / 2-3 / 6 to 12
Dumbbell Flys - Burn / 1 / 40
Triceps:
Closegrip Bench Press - Power / 2 / 3 to 5
Seated French Press - Muscle / 2 / 6 to 12
Cable Tricep Extension - Burn / 1 / 40
Wednesday: Quads and Calves
Exercise/Sets/Reps
Quads:
Squat - Power / 2-4 / 3 to 5
Leg Press - Muscle / 2-3 / 6 to 12
Front Squat - Muscle / 2-3 / 6 to 12
Leg Press - Burn / 1 / 40
Calves:
Seated Calf Raise - Muscle / 2 /10 to 15
45 Degree Calf Raise - Burn / 2 / 40
Thursday: Rest day
Friday: Shoulders and Biceps
Exercise/Sets/Reps
Shoulders:
Seated Barbell Press - Power / 2-4 / 3 to 5
Seated Arnold Press - Muscle / 2-3 / 6 to 12
Barbell Front Raise - Muscle / 2 / 6 to 12
Dumbbell Lateral Raise - Burn / 1 / 40
Biceps:
Pinwheel Curls - Power / 2 / 3 to 5
Standing Barbell Curl - Muscle / 2-3 / 6 to 12
Cable Preacher Curl - Burn / 1 / 40
Saturday: Deadlift and Hamstrings and Abs
Exercise/Sets/Reps
Deadlift - Power / 2-4 / 3 to 5
Romanian Deadlift - Muscle / 3-4 / 6 to 12
Leg Curl - Muscle / 3-4 / 6 to 12
Leg Curl - Burn / 1 / 40
Abs:
Situps - Muscle / 3-4 / 15-20
Sunday: Rest day
I also would like to know what should I do if I am not familiar with certain excercises? Like good form for Deadlifts/Romanian Deadlifts? Should I look-up youtube videos? I am also curious as to if there are any downsides to making all my protein shakes (that I drink post-workout) for the week on Monday and leaving them in the fridge? Would the one on Saturday taste funny? :p Thanks in advance!
Drop this and do stuff in the OP.
Preferably Starting Strength if you're new to lifting.
Buy the book.
On November 24 2010 08:44 funkie wrote:fuck I have the fucking flu seems like I gave away all my november gym pay T_T
Vitamin D FOO......
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I wonder if I should adjust my program (Wichita Falls Novice) so that I'd be able to do more power cleans, or similar workouts. Right now I only get to power clean once every other week, so I haven't had much practice on the technique.
By the way, eshlow, it seems that the Wichita Falls Novice listed in the OP is different from the one in the SS wiki.
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On November 24 2010 17:00 rEiGN~ wrote:I wonder if I should adjust my program (Wichita Falls Novice) so that I'd be able to do more power cleans, or similar workouts. Right now I only get to power clean once every other week, so I haven't had much practice on the technique. By the way, eshlow, it seems that the Wichita Falls Novice listed in the OP is different from the one in the SS wiki.
Hmmm, that's odd. I'll make a note of it and update it.
For power cleans I would just add a bunch of light weight ones to your warmup. If you're pcleaning above 185 you may be able to get away with 95 lbs pcleans for warmup for everything.
If not, its possible to replace pullups or the pendlay rows with them too. That's the concession rippetoe made with SS for those who couldnt do pcleans... they got pullups instead
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I hurt my wrist while power cleaning. It hurts when I rotate it and I can't rotate it fully. Can I start using it again when it seems fine or should I wait some additional time after that?
This sucks
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On November 25 2010 01:05 ShAsTa wrote:I hurt my wrist while power cleaning. It hurts when I rotate it and I can't rotate it fully. Can I start using it again when it seems fine or should I wait some additional time after that? This sucks
Do non-painful mobility work, maybe some anti inflams, and ice if it helps.
I wouldn't go back yet... but when you do practice with lighter weights. The hands/wrists need to mvoe arounds the weights quick to catch in rack.
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just to double check: am i ordering the right stuff?
Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml)
[Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels ] Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels
i measured my sunlight exposure today. it's cute because im leaving the house around sunrise (7.30ish), i don't go outside during the day at all (hurray for all of downtown being connected underground), and get home way after it's dark. dunno about 10k IU though, figured 5k is enough, and if anything, i can always take 2. 
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On November 25 2010 11:06 JeeJee wrote:just to double check: am i ordering the right stuff? Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml) [Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels ] Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels i measured my sunlight exposure today. it's cute because im leaving the house around sunrise (7.30ish), i don't go outside during the day at all (hurray for all of downtown being connected underground), and get home way after it's dark. dunno about 10k IU though, figured 5k is enough, and if anything, i can always take 2.
This vitamin D is cheaper per cost and finally back in stock
http://www.iherb.com/Healthy-Origins-Vitamin-D3-10-000-IU-360-Softgels/21298?at=0
But yeah, thsoe are the two products I use...
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On November 25 2010 11:10 eshlow wrote:Show nested quote +On November 25 2010 11:06 JeeJee wrote:just to double check: am i ordering the right stuff? Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml) [Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels ] Healthy Origins, Vitamin D3, 5,000 IU, 360 Softgels i measured my sunlight exposure today. it's cute because im leaving the house around sunrise (7.30ish), i don't go outside during the day at all (hurray for all of downtown being connected underground), and get home way after it's dark. dunno about 10k IU though, figured 5k is enough, and if anything, i can always take 2. This vitamin D is cheaper per cost and finally back in stock http://www.iherb.com/Healthy-Origins-Vitamin-D3-10-000-IU-360-Softgels/21298?at=0But yeah, thsoe are the two products I use...
Yeah, for $23 you get a year supply of the stuff, assuming you don't get sick and start taking 20-30k a day... in which case it'll be slightly under a year .
I'm really wondering how people get so unbelievably strong in olympic lifting. Like, I'm front squatting 100kg at the moment fairly well, but I see Dabaya doing twice that weight five times with relative ease... and he's 25kg lighter than me. I see some guys doing 230kg once. Of course, Rezazedah did a C&J of 263 kilograms. Did these guys start where I am, or were they freakishly powerful from the beginning?
Feeling like genetics are the true #1 in this sport. It obviously takes nothing away from what they've done, but it does make me feel as if I'm not going to ever be anywhere even remotely close to them.
Edit: just got my Risto lifting shoes in. They feel pretty good on my feet, although I have to say they're quite snug. I'm not sure if I should have gotten the next size up. They'll stretch out a bit over time I'm sure.
I'm looking forward to squatting with them tomorrow :D.
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Fuck that rosa. We'll be beasting it up with the olympians in no time.
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EPT
