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On January 16 2010 08:24 AoN.DimSum wrote:I have a weightlifting competition tomorrow, wish me luck  anyone have advice on focus? I was pretty nervous in my first competition. My technique is more refined now, but I hope I wont mess up due to nerves.
Do you have a set routine you go everytime you go take a lift?
If not, you should. It gets you in a rhythm.
When I go to do a set of something I usually:
1. Go to the bar/pullup bar/rings and grab them
2., close my eyes, and
3. take a few deep breaths,
4. open my eyes,
5. take my last deep breath and hold it (for valsalva),
6. set my position and
7 go.
I know some people like to stomp the ground to get themselves get amped up... or pace around a bit in perhaps in a circle.
Whatever gets you comfortable and relaxed basically. You should do it for ALL you lifts so that a competitive becomes no different from your practice sessions. That way you're focused and unlikely to fail at least based on mental errors.
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On January 16 2010 09:20 Gryffindor_us wrote:
I apologize if this subject has been covered already (I did search for it) but how are resistance bands compared to barbs/dumbs? Can resistance bands adequately substitute barbells? I've read somewhat but I'm curious if anyone has any experience.
Bands tend to be better for rehabilitation work.
Free weights tend to be better for everything else that a healthy person would do... if you're looking for results that that is. Like mass, strength, etc...
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On January 16 2010 12:29 eshlow wrote:Show nested quote +On January 16 2010 08:24 AoN.DimSum wrote:I have a weightlifting competition tomorrow, wish me luck anyone have advice on focus? I was pretty nervous in my first competition. My technique is more refined now, but I hope I wont mess up due to nerves. Do you have a set routine you go everytime you go take a lift? If not, you should. It gets you in a rhythm. When I go to do a set of something I usually: 1. Go to the bar/pullup bar/rings and grab them 2., close my eyes, and 3. take a few deep breaths, 4. open my eyes, 5. take my last deep breath and hold it (for valsalva), 6. set my position and 7 go. I know some people like to stomp the ground to get themselves get amped up... or pace around a bit in perhaps in a circle. Whatever gets you comfortable and relaxed basically. You should do it for ALL you lifts so that a competitive becomes no different from your practice sessions. That way you're focused and unlikely to fail at least based on mental errors.
I dont have the same routine everytime i lift, it changes a lot lol. I usually sit atg and relax in front of the bar and try to get focused before I tighten up and go.
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just doing more pullups with different grips (palms facing you/palms facing away or a combination of both) should help you improve on your # of reps.
and just be consistent with your pullups. don't expect to see much improvement if you're only doing it once a week.
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Is anyone here actually eating 6000 cals a day?
I've been doing between about 3k-3.5k a day and I can't even begin to fathom doubling that.
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On January 13 2010 23:49 Energies wrote:
Cool, I'm interested in Judo or Muay Thai. But really I want something that will really increase my athletic performance and actually be practical in self defense. Not that I want to hurt anyone, I just want the confidence from knowing I can defend myself, and not have it be a gimmick.
I had a lot of fun with judo, and it is also practical. there's a lot of moves you can pull off without a gi, and if you did them on anything other than a matted floor, would break a lot of bones lol. Muay thai is also practical but very different, i would take both if you can. Judo is awesome for take downs/throws, and also has a lot of ground techniques (not as many as jui jitsu though). There's like no striking in judo though (actually there is but its usually not taught afaik), which is why you could mix it with muay thai.
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On January 16 2010 08:24 AoN.DimSum wrote:I have a weightlifting competition tomorrow, wish me luck anyone have advice on focus? I was pretty nervous in my first competition. My technique is more refined now, but I hope I wont mess up due to nerves.
When i'm lifting heavy, i usually put on a song i know will get me pumped, i jump around, grab the bar, pull/push on it, and pretty much keep repeating this until i'm so psyched out i don't even know where i am and pretty much unconsciously lift the weight, and then i come back down to normal after the lift. adrenaline = win.
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After our recent discussion, I spent the last two weeks analyzing my Squat and Deadlift.
Figured out some minor technical issues with my DL, the most important one that I have to keep my weight on my heels while lifting, and also adding some support exercies for my lower back (seems to be weaker than my legs, which kinda makes sense, since my Squats are pretty good)..
But the most important thing I realized was, that I did way to much volume. By now, I did mostly 4x5/5x5 twice a week, which I believe is the main reason why my grip went to shit when I lift heavy, I was already tired out beforehand. Made progress nevertheless, but I guess the reason was mostly that I was new to the lift, so it was more forgiving.
Concerning Squats, I fixed my stance a little bit (still not completely sure what's the best way). My toes pointed outwards too much, which prevented me to go as deep as I should. In retrospect, I believe my 5x150kg in december where no Full Squats. But I did not have to deload the barbell that much.
So this week I did Squats 150kgx3 (definitly as deep as I can go and below parallel) and Deadlift 150kgx1 (140x3). The 150 DL was with really good form I believe, so I am sure 160 would have been doable. But since I just realized I did too much volume until now, I didn't go for it this week. No need to rush it.
Coaching yourself kinda sucks in some regards, but trial and error at least makes you understand better what you are doing and why you are doing it.
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For DL just do it 1x5 or 2x5 RM maybe once or twice a week.
What's your current routine? If you want some programming input we can give you some.
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i usually do 5x5 dead lifts and 5x5 russian dead lifts each once a week. my back is sore a lot lol
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H.O.T
Age: 25 || Height: 5'9" || Weight: 225lbs
Starting Date: 01/16/2010 || Goal Date: 01/01/2011
Weight goals -- 165-175lbs
Training goals -- Be able to run 10 miles.
Nutrition goals -- Cut down on junk food and empty carbs. Eat a more balanced diet.
Misc goals -- Increase my flexibility and particular work out my core back to where it was before the surgery.
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On January 17 2010 07:23 eshlow wrote:
For DL just do it 1x5 or 2x5 RM maybe once or twice a week.
What's your current routine? If you want some programming input we can give you some.
Just finished my first week with Texas Method (http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/ is a short overview if anyone's interested, not exactly how Rippetoe wrote it down though). I also bought Practical Programming for Strength Training, good read.
Although I mostly did some 3x5 and 5x5 variations the last 3 1/2 months based on SS exercises, it was just a gigantic mess (felt right while doing it though^^).
I do Texas Method pretty much as written by Rippetoe. Very taxing volume day, recovery day with 3x5 at ~80% of volume day in the 3rd set, and intensity day, aiming for 1-3RMs.
Just made two adjustments. Original idea is squatting every workout, but that's not gonna happen for me. Between all the cardio and running I do, my legs are constantly sore. I planned on Front Squatting on recovery, but now I will skip that and learn the lift another time.
I am doing my DLs on recovery day, since I am really not comfortable doing them on the same day with Squats. Aiming for 3RM while warming up with 5x~60% and 5x~80%. Worked pretty good this week, and really doesn't defeat the purpose of recovery day in my book, it is not that taxing all in all.
5x3 Power Cleans on intensity day. Would make volume day longer as it already is.
I plan on doing this for quite some time now and nothing is set in stone yet. So if you have comments and suggestions, I really like to hear them.
Here are my actual numbers for week 1 (in kg):
+ Show Spoiler +
Squat: 150x3
Deadlift: 140x3 (150x1)
Bench: 110x3
Overhead Press: Not done yet, aiming for 65x3 next week
Power Clean: 70x3 (with horrible form, but working on it)
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On January 17 2010 07:44 decafchicken wrote:
i usually do 5x5 dead lifts and 5x5 russian dead lifts each once a week. my back is sore a lot lol
What exactly are russian deadlifts?
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On January 17 2010 08:42 Malinor wrote:Show nested quote +On January 17 2010 07:44 decafchicken wrote:
i usually do 5x5 dead lifts and 5x5 russian dead lifts each once a week. my back is sore a lot lol What exactly are russian deadlifts?
stiff legged deadlifts
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On January 16 2010 21:33 unknown.sam wrote:
just doing more pullups with different grips (palms facing you/palms facing away or a combination of both) should help you improve on your # of reps.
and just be consistent with your pullups. don't expect to see much improvement if you're only doing it once a week.
Chinup reps aren't a big problem, just pullups. Bicep curls seem to work fine for chinups.
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Wow i did horrible in warmups so I started at 75kg for snatch. Then I went out and power snatched 75, 80, 83 easily rofl.
clean and jerk wasnt that great. Did 95, 100, then missed the jerk on 102kg. Still have a lot of problems with jerk
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On January 17 2010 03:16 decafchicken wrote:Show nested quote +On January 13 2010 23:49 Energies wrote:
Cool, I'm interested in Judo or Muay Thai. But really I want something that will really increase my athletic performance and actually be practical in self defense. Not that I want to hurt anyone, I just want the confidence from knowing I can defend myself, and not have it be a gimmick. I had a lot of fun with judo, and it is also practical. there's a lot of moves you can pull off without a gi, and if you did them on anything other than a matted floor, would break a lot of bones lol. Muay thai is also practical but very different, i would take both if you can. Judo is awesome for take downs/throws, and also has a lot of ground techniques (not as many as jui jitsu though). There's like no striking in judo though (actually there is but its usually not taught afaik), which is why you could mix it with muay thai.
Yeah, I might look into both, but it gets really expensive, I don't know if I can afford Gym, Judo and Muay Thai. I might take up MT first to get my fitness level up a bit and learn basics of striking, and then go to Judo for the throws.
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On January 17 2010 07:44 decafchicken wrote:
i usually do 5x5 dead lifts and 5x5 russian dead lifts each once a week. my back is sore a lot lol
Not such a good idea...
On January 17 2010 08:38 Malinor wrote:Show nested quote +On January 17 2010 07:23 eshlow wrote:
For DL just do it 1x5 or 2x5 RM maybe once or twice a week.
What's your current routine? If you want some programming input we can give you some. Just finished my first week with Texas Method ( http://stronglifts.com/the-texas-method-strength-training-for-intermediate-lifters/ is a short overview if anyone's interested, not exactly how Rippetoe wrote it down though). I also bought Practical Programming for Strength Training, good read. Although I mostly did some 3x5 and 5x5 variations the last 3 1/2 months based on SS exercises, it was just a gigantic mess (felt right while doing it though^^). I do Texas Method pretty much as written by Rippetoe. Very taxing volume day, recovery day with 3x5 at ~80% of volume day in the 3rd set, and intensity day, aiming for 1-3RMs. Just made two adjustments. Original idea is squatting every workout, but that's not gonna happen for me. Between all the cardio and running I do, my legs are constantly sore. I planned on Front Squatting on recovery, but now I will skip that and learn the lift another time. I am doing my DLs on recovery day, since I am really not comfortable doing them on the same day with Squats. Aiming for 3RM while warming up with 5x~60% and 5x~80%. Worked pretty good this week, and really doesn't defeat the purpose of recovery day in my book, it is not that taxing all in all. 5x3 Power Cleans on intensity day. Would make volume day longer as it already is. I plan on doing this for quite some time now and nothing is set in stone yet. So if you have comments and suggestions, I really like to hear them. Here are my actual numbers for week 1 (in kg): + Show Spoiler +
Squat: 150x3
Deadlift: 140x3 (150x1)
Bench: 110x3
Overhead Press: Not done yet, aiming for 65x3 next week
Power Clean: 70x3 (with horrible form, but working on it)
Follow one of the templates either on the stronglifts site or the templates from the SS site.
http://startingstrength.wikia.com/wiki/The_Texas_Method
Deadlifts should never be done high volume. Much more taxing than squats.... 5x5 is just insane especially if you're doing linear progression. Leads to burnout.
Warmup sets should pyramid up.
So if your max is like say 315 lbs you would do something like
45x10
135x6
225x4
275x2
315x(whatever reps you're supposed to be doing)
For everyone:
If you're under 2x bw squat and deads you probably shouldn't be programming for yourself. You dont' really know WTF you're doing yet. It's best to follow proven novice and intermediate templates. That's why I put them in the OP. A good program needs to be a solid mix of intensity and volume depending on what you want to accomplish --- anyone can throw something together that makes you tired and sore. Not everyone can program something that lets you get strong and add mass quickly -- progress is the key. And there's proven principles behind all of the novice and intermediate programming.
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EPT
