Pseudonym Posted April 5, 2007 Report Share Posted April 5, 2007 A post-workout shake is a must! If you're not already having one, you should be. Of all the individual factors that make up training and diet, the post-workout shake is the one that has the biggest impact - I'd rate it even higher than workout intensity on the List Of Important Things... Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted April 5, 2007 Report Share Posted April 5, 2007 Nice lifting :grin: How's the course going? Started your work experience yet? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 5, 2007 Author Report Share Posted April 5, 2007 here is a comment to all the pro protein shake, and think food is so important.In the past I have eaten a lot better, but I trained worse... Now my diet sucks, but I train better....and now im making better gains. I think its more then 30% training (as they say) I reckon it makes it or brakes it. -oh thanks for the post though guys. I always have something and milk after training.Thursday 5/04/07C+Jbar*360kg*370kg*175kg*177.5kg*0,0 (cleaned but no jerk)cleans82.5kg*1,180kg*1high pulls82.5kg*5C+J + ROHL (reverse overhead lunge)20kg*1+560kg*1+5, 1+5 (f5)1 leg high step upsbw + 20kg*10bw + 40kg*10Leg curlz - (machine)42*1048*8 (f6)54*7 (f6)Supine leg curlz2legs*10*2 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 7, 2007 Author Report Share Posted April 7, 2007 Sunday 8/04/079.30-10.00 AMSTANDING CALF RAISES2 legs*bw 10, 10 (warm up)1 leg*bw*10eachleg,10el-continueous 8el,8el (f6)-----rest1min------- 3el,5el,5elSQUATING CALF RAISES (right up to top of toes)2leg*bw*15,12STANDING CALF RAISES1leg*bw 10(f6)el Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 9, 2007 Author Report Share Posted April 9, 2007 Tuesday 10/04/07 9.50 - 10.50AMSQUATS (just past paraell)bar*1560kg*1080kg*8 (f6)100kg*6 (f3) PB -this felt suprisingly light on my torso...90kg*8 (f3)70kg*13 (f7)LEG PRESS 120kg*10150kg*7 (f5)120kg*8 (f7) -waaa im getting weak now. Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted April 14, 2007 Report Share Posted April 14, 2007 What is a "Chinkick"? Is it a cheating version of chin up? Which you use leg and abdomen muscles to to swing the body up (looks like a kick )? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 15, 2007 Author Report Share Posted April 15, 2007 Meta- Yeah its a 'cheat' move. But it is smooth and explosive. Works the abbs something wicked-----------------------------------------------------------Thursday 15/04/07TRICEPSclose grip BP4 setsclose grip dips4setsskull crushes 4setshighlight- close grip BP Decline 80kg*3------------------------------------------------------------Sunday 15/04/07DEAD-SHRUG-RAISE DAY50kg*10100kg*3110kg*2120kg*2125kg*1130kg*1135kg*1140kg*1 (no shrug/raise, grip went at lockout), *1 (perfect) PB145kg*1 (quite slow, but felt very good ) PB150kg*0, 0 100kg*10100kg*10 (had to regrip at 8 )100kg*7 (had to regrip from 5th )note: I was very happy with todays results. I havent done DL's in a couple of weeks and have been eating and training crap.I did do static holding abb work in between sets which might have helped.but yah! +10kg to DL always good. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 15, 2007 Author Report Share Posted April 15, 2007 quick question...When I do my heavy ( 135kg+ ) Deadlifts and I raise up on my toes my heels flear out... There is no pain....Will this form result in injury if I continue with this technique? Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted April 16, 2007 Report Share Posted April 16, 2007 I am not sure about the injury part, but I think the inner side of your gastrocnemius muscle is stronger than your outher side. When the load is very large, you unconciously find the strongest position. Research indicates ( sorry, no references here) that you generate the highest power when your toe is pointing straight ahead. I hope this helps. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 17, 2007 Author Report Share Posted April 17, 2007 Tuesday 17/04/0710.15am - 11.10amUpper LegsFront Squats - Full squats60kg*880kg*285kg*2 (lent a bit forward on 2nd)90kg*195kg*0, 0 waaa :cry: 80kg*2 (f2)Back squats - Parrell80kg*295kg*1105kg*1 PB110kg*1 (didnt think it was low enough)Leg Press120kg*15150kg*8 (f6 )130kg*11 (f11) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 19, 2007 Author Report Share Posted April 19, 2007 Thursday 19/04/07AMC+J30kg*5,360kg*3,170kg*1,2,1,2,2,3,3 (a couple slight press outs)75kg*1,178kg*1 (ugly jerk), 1 PB80kg*1 (dont know if id call it a press out... arms were pretty much straight) PB70kg*2 + walk with weight over head and place on squat rack.Super set. 70kg*clean + 5 squats75kg*clean + 3 1/2 squats done-note... Is it possible for me to clean more then my 1RM front squat? Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted April 19, 2007 Report Share Posted April 19, 2007 It is possible to clean more than you front squat. It depends on your technique. When you receive the weight, there is a large amount of reactive force, by actively support the body/bar system (stomp the ground). You can also utilize more elastic properties of your muscles to get out of the "hole". You can "spring load" your muscles a bit more when you clean. But it is quite rare to clean more than you squat (some lighter athletes) , the technique needs to be very very good. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 22, 2007 Author Report Share Posted April 22, 2007 Sunday 22/04/0711.10 - 11.50DSR60kg*10100kg*10120kg*6130kg*2140kg*1140kg*5 negatives100kg*12100kg*5 (lol no way too tired)SMITH MACHINE FLAT BP50kg*1070kg*13 (f13)90kg*7 (f5)then 40 min swiming. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 23, 2007 Author Report Share Posted April 23, 2007 Monday 23/04/07LAT's11.20 - 12.05 AMCHINKICKS*89.5kg10,9,8,4,5,3,3,3,2,2,1= 50WIDEGRIP CHIN UPS -human assited10,8WIDEGRIP LAT PULLDOWN100lb*8 (f7)100lb*7100lb*6BB CURLZ30kg*4 + 3N30kg*3 + 3N-note: This workout felt really hard because of yesterdays deadlift my grip and forearms were wasted! Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 23, 2007 Author Report Share Posted April 23, 2007 Monday 23/04/07PM 6.00 - 6.10PULL UPS bw*5bw*5 (f5)bw*5 (f4)bw*3 (f3)bw*2 (f2)bw*1-note: these were done at work using overhand grip and slow and controlled technique.Just finishing the job from earlyer today Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 23, 2007 Author Report Share Posted April 23, 2007 It is possible to clean more than you front squat. It depends on your technique. When you receive the weight, there is a large amount of reactive force, by actively support the body/bar system (stomp the ground). You can also utilize more elastic properties of your muscles to get out of the "hole". You can "spring load" your muscles a bit more when you clean. But it is quite rare to clean more than you squat (some lighter athletes) , the technique needs to be very very good.-mephistophelescheers for feedback... But If it were more effecient to spring from the hole why do powerlifters slowly descend into the hole?I was more meaning utilising very bad technique... where a massive pull would compensate for a weak squat and it would be an extreme power clean. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 26, 2007 Author Report Share Posted April 26, 2007 Thursday 26/04/079.10 - 9.55Incline BB BP50kg*1260kg*10 (f9)65kg*6 (f5)75kg*4 (f2)-dropset. 70kg*1+60kg*4 (f4) + 40kg*5 + bar*5(TP negatives)Incline DB flys12.5kg*6 (f6)12.5kg*6 (f5)10kg*10 (f7) Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted April 26, 2007 Report Share Posted April 26, 2007 power lifters only need to squat to parallel during competition. They squat with wide feet and hips back, it is mechanically favorable for a parallel squat compared to a Olympic squat. You can not go that low with very wide foot placement. Parallel is not the "hole". If you go down quick, then you will descend all the way down, you won't be able to stop at parallel. With up to 450 kg on your back, you will probably result in serious injury. A maximum squat is slow, you can not compare it to the "squat" portion of the clean recovery where reactive force can be utilized. If you have a "massive pull", you already posses enough leg strength squat it, assuming your technique is sound. Some elite lifters (for instance 105kg lifter Dennis Godfrid (Ukraine). catch the weight at parallel. They tend to have exceptional leg power. I think if you have bad technique, then there is no way you can pull more weight than you can front squat. Lets say if you front squat 100, you can probably clean 85-90. Now if you have bad technique, I don't think you can pull >100 kg high enough to do a "massive power clean". How can you possibly power clean more (with bad technique) than you squat clean (with good technique)? Do you get my drift? :? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 30, 2007 Author Report Share Posted April 30, 2007 O'L day9.30 - 10.35amToday I worked on doing full movements not my usuall power movements...Snatch 30.6kg*3,3C+J 30.6kg*3Snatch 40.6kg*3 (missed first)C+J 40.6kg*3snatch 50.6kg*3C+J 50.6kg*3snatch 60.6kg*0 (i missed it and feel to the ground... got scared and gave up )C+J 60.6kg*3: 70.6kg*2; 75.6kg*2, 1, 1, 1, 1, 1those 75.6kg felt real good.... cant wait to try heavyer ones. Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted April 30, 2007 Report Share Posted April 30, 2007 That 0.6 kg, collar weight? Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted April 30, 2007 Author Report Share Posted April 30, 2007 If you have a "massive pull", you already posses enough leg strength squat it, assuming your technique is sound. Some elite lifters (for instance 105kg lifter Dennis Godfrid (Ukraine). catch the weight at parallel. They tend to have exceptional leg power. I think if you have bad technique, then there is no way you can pull more weight than you can front squat. Lets say if you front squat 100, you can probably clean 85-90. Now if you have bad technique, I don't think you can pull >100 kg high enough to do a "massive power clean". How can you possibly power clean more (with bad technique) than you squat clean (with good technique)? Do you get my drift? :?I use collars but dont count them (they prob dont weigh much) the 0.6kg is just the random plate size (5.3kg) they look massive (20kg) so are good for my ego.Oh and with regard to the whole "good" "bad" technique thing I kind of lost you.... were you being serious using the words "good" and "bad" or trying to make a point that if I can lift more using that method then it must be good? Remember my max full front squat is 90kg and my max pull is 145kg. I think I am at a mechnical disadvantage squating compared to pulling. I have put a lot more time and energy into squating then i have DLing and pulling (I have squated since day one and didnt begin DLing till much later).I really appreciate your feed back, but keep one thing in mind....... 1. if this were 50 years ago and I was using todays technique you would proberbly be telling me my technique was "bad". Quote Link to comment Share on other sites More sharing options...
Mephistopheles Posted May 1, 2007 Report Share Posted May 1, 2007 50 years ago, the barbell can not touch the body during the pull (rules back then) , so you have to pull with bent arms, this limits the effectiveness of the pull. Today's technique would be technically illegal back then.The 145 kg pull, is it a fast clean pull (pulled to at least waist height with good speed and explosiveness) ? So you can catch it and stand up with it, if you had the leg strength. You mentioned you have bad leverage for squats. I think maybe you can try some alternative technique. For instance, use a split clean. It is faster to transition into a split than a squat. The downside is that it is harder to get out of a "low-split" than a squat, but we don't need to go that low. Assuming you have good leg power, despite the poor leverage, so you still can jerk it. I think you are going through a transitional phase at the moment. If you just doing it for fun, you can change your technique to suit your current physical capability. But if you are a little more serious and really want to get good at weightlifting. I would recommend sticking to the normal squat cleans, and keep practicing with it. If you keep working on your squats and eventually it will go up. And then the technical superiority of squat cleans will pay off. Give it a bit more time. A couple of years ago when I was doing bodybuilding oriented training, I could deadlift 180kg, and parallel front squat 110. Since mid last year, i have been doing squats 2-3 times per week. Now I can do 145 ATG front squat. I am sure you will front squat 140 + within 3 years. I have faith in you. :grin: :grin: Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted May 1, 2007 Author Report Share Posted May 1, 2007 Tuesday 1/05/075.20 - 6.20 PMDecline close grip BB BPbar*2050kg*1060kg*1070kg*7 (f7), 6 (f6)Close grip Dips (89kg)8, 5 + 5N, 8-human assitedStraight bar cable pull downs48lb*9 (f7), 8 (f5), 8 (f4)Machine Calf Raise60kg*670kg*870kg*61 leg Calf raises*81 leg s/s 2 legs3 + 10 + 3 + 10 + 3 *2Machine Calf raise70kg*5 (f4) note to self: I moved back home 28/04/07.... diet should be alot cleaner and no more preformance dehancing drugs (i hope). This should result in a quicker recovery time Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted May 1, 2007 Author Report Share Posted May 1, 2007 50 years ago, the barbell can not touch the body during the pull (rules back then) , so you have to pull with bent arms, this limits the effectiveness of the pull. Today's technique would be technically illegal back then.well that ruined point I was trying to make.... lol :pfft: The 145 kg pull, is it a fast clean pull (pulled to at least waist height with good speed and explosiveness) ? So you can catch it and stand up with it, if you had the leg strength.Nah it stops being explosive at around 130kg... it slows down quite a bit after that. You mentioned you have bad leverage for squats. I think maybe you can try some alternative technique. For instance, use a split clean. It is faster to transition into a split than a squat. The downside is that it is harder to get out of a "low-split" than a squat, but we don't need to go that low. Assuming you have good leg power, despite the poor leverage, so you still can jerk it.I think you are going through a transitional phase at the moment. If you just doing it for fun, you can change your technique to suit your current physical capability. But if you are a little more serious and really want to get good at weightlifting. I would recommend sticking to the normal squat cleans, and keep practicing with it. If you keep working on your squats and eventually it will go up. And then the technical superiority of squat cleans will pay off. Give it a bit more time. A couple of years ago when I was doing bodybuilding oriented training, I could deadlift 180kg, and parallel front squat 110. Since mid last year, i have been doing squats 2-3 times per week. Now I can do 145 ATG front squatLast training session I did do full C+J and snatches and they felt better then my "power" movements.... I think I will carry on doing them properly. I think ill stop making excuses for my weak squat and just put the energy I would put into excuses into squats .I am sure you will front squat 140 + within 3 years. I have faith in you. :grin: :grin:thaks for the vote of confidence... make it 2 and a half and you got yourself a deal. :nod: Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted May 1, 2007 Author Report Share Posted May 1, 2007 Wednesday 2/03/079.20 - 10.20FRONT SQUATS bar*2060kg*680kg*6 (f4)90kg*3 (f2)Back SQUATS80kg*7 (f6)80kg*8 (f7)100kg*3 (f2)*260kg*15 (f13) Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.