RE: Any serious weight lifters here? (Full Version)

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Konstantinos -> RE: Any serious weight lifters here? (5/21/2008 1:11:54 AM)

yesterday did 5*140, 5*150 kgs deadlifts.

it broke 2 callouses one of which hurts a lot today

also went olymipc weightlifting and learnt some things. i need to do more stretching too so i can get in the starting position easily



csl7037 -> RE: Any serious weight lifters here? (5/21/2008 6:28:49 AM)

Sound like you're on your way to you goal. What is it, 7 weeks out now? I lifted on Monday. Yesterday I was at school all day with my son. Today, after their chapel awards service, I'll go do legs. Tomorrow, I'll be with my daughter's class all day (I'll try to make yoga in the evening). I hope I can go Friday; I think I can. Here, Monday is Memorial Day so my gym is closed. But, after that, with the kids out of school, I'm hoping I can get on a really good schedule finally - I'm thinking Monday (upper), Tuesday (lower), Friday (Upper), Saturday (lower) - with Wednesday and Thursday being cardio-only and trying to get to both the Tuesday and Thursday yoga classes.

If I can get on that schedule and kick it into gear, I think I'll make it. On Monday I was down 1/2 and inch again. Everyone says that's good and I guess it is - I'm consisent anyway. I think one good week of a big loss like an inch or so would motivate me, though.

When I get home I'll try to update my logs and post here to see where I'm gaining strength. Have a good day!



Konstantinos -> RE: Any serious weight lifters here? (5/21/2008 7:41:37 AM)

progress is the important key

today

back squats 5*60, 2*100, 1*120, 1*122.5, 4*112.5

then my back got too tired, i rounded twice. its from the deadliftin and ol. weightlifting yesterday. its sore. i hate it when my back is sore.

tomorrow front squats, there back doesnt play much role so im gonna get that 115 and maybe 117.5

also reached my old PRs on the back squat before i got sick about a month ago.



NoShow -> RE: Any serious weight lifters here? (5/21/2008 10:54:51 AM)

quote:

ORIGINAL: Konstantinos
today

back squats 5*60, 2*100, 1*120, 1*122.5, 4*112.5

then my back got too tired, i rounded twice. its from the deadliftin and ol. weightlifting yesterday. its sore. i hate it when my back is sore.


That's tough for anyone to train Squats the day after DLing and O-lifting. You need to shuffle the order of your workouts around. What's your weekly template look like?



Christianiron.com -> RE: Any serious weight lifters here? (5/21/2008 2:25:00 PM)

I agree with no-show. doing deadlifts, next day back squats, next day front squats is really pounding the same muscle groups. sounds like over-training to me> nothing like the old push-pull routine in my book, but that's just me.



Konstantinos -> RE: Any serious weight lifters here? (5/21/2008 9:29:46 PM)

not really

normally rippetoe you have to do squats(back squats which are heavier) 3 times a week, and deadlift 2 times

i instead squat 4 times a week, half bac, half front. deadlift 2. its just one more time. i figure i get in more frequency this way, and actually rest inbetween and can only focus on one lift per day so getting tired isnt a problem.

as for o lifting, im still only focusing on form with low weights so its not really all that taxing.. its more of a cardio haha.



NoShow -> RE: Any serious weight lifters here? (5/22/2008 9:17:03 AM)

quote:

ORIGINAL: Konstantinos

not really

normally rippetoe you have to do squats(back squats which are heavier) 3 times a week, and deadlift 2 times


But isn't there a day off inbetween?

quote:

i instead squat 4 times a week, half bac, half front. deadlift 2. its just one more time. i figure i get in more frequency this way, and actually rest inbetween and can only focus on one lift per day so getting tired isnt a problem.


Which is fine, however Squatting the day after DLing doesn't really make sense. You'd be better off Squatting, then DLing the next day.

quote:

as for o lifting, im still only focusing on form with low weights so its not really all that taxing.. its more of a cardio haha.


But if you're doing it the same day as DLing and that's all occuring the day before Squatting, it's going to add to the issue.

Just saying maybe you should juggle things around, since you noticed "then my back got too tired, i rounded twice. its from the deadliftin and ol. weightlifting yesterday. its sore."



Konstantinos -> RE: Any serious weight lifters here? (5/22/2008 11:38:59 AM)

hm well it was more like tight rather than sore. it actually helped me today.

i put the deadlift first on monday cause ill have a day off on sunday so that will help? should i do back squats instead first?

quote:

But isn't there a day off inbetween?


uhm i dont get it? what does it matter? i thought it was always better if you can split your program in two and go twice to the gym with some rest inbetween?

its gonna take a while to figure things out but its just that i always see faster progress when i go more times rather than less. i also try to stop if ive gotten a PR and start getting tired, im thinking it will help somewhat so i dont overtrain

today:

front squats

5*60
2*100
1*110
1*115
1*117.5
1*120

major new PR today.

also some overhead pressing with 60kgs, for some reason ive gotten kinda weak at it?

shoulder shrugs gripping the bar at snatch and then at clean grip with 60 kgs

hamstring machine thingy 3*6*70lbs or something with each leg.

im gonna try doing the hamstring thingy every time i have front squats, i feel like my back squats arent improving as fast as my front squats due to hamstrings lacking or something? im not sure.

ill also try doing calf raises on some day.. probably deadlift, i definitely could use bigger calves for the jump in the second pull. i even am not sure if my calves have gotten bigger in all these months of training. probably a little.

ill also try doing overhead presses, shoulder shrugs, dips, and pull ups or something so there is a pull and push for those movements since they are used in oly lift. probably one of each every day.



NoShow -> RE: Any serious weight lifters here? (5/22/2008 3:24:56 PM)

Layout your week in print for me.



Konstantinos -> RE: Any serious weight lifters here? (5/22/2008 11:01:36 PM)

hm ok

gym hours are usually around 11am-2pm or so. olympic lifting is at 7 pm usually 7:30 till 9 or so

monday deadlift, calf raises, overhead press
tuesday front squat, hamstring machine, shoulder shrugs
wednesday back squat, pull ups
thursday deadlift, calf raises, overhead press
friday front squat, hamstring machine, shoulder shrugs
saturday back squat, dips

as for when ill go ol. lifting im not sure. my back feels way better today btw. today is normally deadlift day but my hands still hurt so i wont be going.

i wont be going olympic lifting too much really, my main priority should be strength imo now. later when i gain more, ill go more olympic lifting to gain strength in the actual movements.

btw im eating a lot. lots of protein(over 400grams per day i think) plus quite a bunch of carbs, im gaining some fat but i dont care. my sleep could be better but tahts why im ordering soon those Z-12s from tnation to help me sleep better. ive always had problems with sleep. today for example after being awake 19 hours, i fell asleep at around 10-10:30 pm and woke up at 5 a.m. couldnt really go back to sleep. basically unless you have that feeling like your legs are really really tired, its hard for me to fall asleep. unless ive been studying all day. maybe i should just do that just to be able to fall asleep haha



Konstantinos -> RE: Any serious weight lifters here? (5/23/2008 7:31:33 AM)

calf raise
like 17*60 or something, a bunch with 100, 2*10*120, 2*6*140kgs

dips
3*3 average. i guess i gained lot of weight without continuing these haha, i had up to 6 i think?



Konstantinos -> RE: Any serious weight lifters here? (5/24/2008 1:15:07 AM)

ok apparently i shouldnt gain any more weight since i want to compete in a nonsuperheavyweight class.

so im gonna start geting in less calories

first ill start by eating only fruits for carbs before workout and post workout shake, and only whole wheat after workout. ill do that for 2 weeks, see how my weight goes

then ill try reducing the fat intake by half. again for 2 weeks, that should reduce another 500 cals. if i start losing 1 pound per week that should be enough, dont erally want to lose strength/muscle

if im still at maintenance then ill get leaner meat... that should do it.

even if i reach 3500-4000 cals im sure i wont gain anymore weight. last time i was cutting i tried for 2000-2500 haha.

goal should be to reach around 95kgs. or till strength starts reducing.

cant realyl complain, i actually bulked up for 3.5 months, they passed so quick. im gonna miss eating so much haha.

ill also have 2 cheat meals per week, probably getting in whole wheat carbs in the morning and preworkout ... around 75 grams each. dunno.. ill see



csl7037 -> RE: Any serious weight lifters here? (5/25/2008 7:33:13 AM)

If it makes you feel better, last week I averaged 1350 calories/day (144g protein,108g carbs, 40g fat). It wasn't as "clean" as it shoud've been. I need to reign in an clean up those carbs.

It was a crazy week. Despite everything going on with the kids at school, I actually managed to get in 4 good workouts. I either did 2 or 3 step classes (I don't remember) and one yoga class. In the gym, I burned 2000 calories so that's exciting. My gym is closed Monday for the holiday but now that the kids are out of school, I should be able to get there every morning - 6x/wk!

My workouts were fun this week. I increased my weight on incline bench press and bench press, rows, supinate grip pull down, military press, leg curl, and glute raises. I am picking up a regular Monday night yoga class at that gym where I subbed a few weeks ago, which is very exciting! I'm looking forward to doing some of my lifting there; they have so much more equipment!



Konstantinos -> RE: Any serious weight lifters here? (5/25/2008 3:00:44 PM)

for some reason my military press isnt rising, its actually falling. its a weird lift. good job

ok this is what i came up with for a diet

grams or amount/food/cals

80 almonds 475
6 fruits ~500
2 protein whey 220
30 olive oil 300
200 brown rice 670
300 tuna 320
500 souvlaki, meat with fat 900
500 clean meat ~500
total 3885

off days

80 almonds 475
3 fruits 250
30 grams olive oil 300
100 brown rice 335
300 tuna 320
500 souvlaki 900
500 clean meat 500
total 3080


im guessing im gonna have some slow weight loss on this without any need for cardio.

didnt go yesterday.. or did go but the gym was closed for some reason. then i was bored to go again in case it opened. i also am out of whey...



csl7037 -> RE: Any serious weight lifters here? (5/25/2008 5:51:16 PM)

What are you doing with 30g of olive oil? How do you take that?

Only thing I see missing is veggies!



Konstantinos -> RE: Any serious weight lifters here? (5/26/2008 3:28:25 AM)

i know, i hate cooking veggies every day along with other stuff. so i dont really eat them... eventually ill buy that superfood thing from tnation to get my "veggies"

and uhm i just put olive oil when i cook meat or in my tuna.

fish oil is missing too but they dont sell it here?



Konstantinos -> RE: Any serious weight lifters here? (5/26/2008 5:48:57 AM)

i need flexibility and quick...

back squats
5*60, 2*100, 1*120, 1*125 PR, 2*115.

did some negative pull ups



csl7037 -> RE: Any serious weight lifters here? (5/26/2008 7:01:30 AM)

quote:

ORIGINAL: Konstantinos

i know, i hate cooking veggies every day along with other stuff. so i dont really eat them... eventually ill buy that superfood thing from tnation to get my "veggies"


Ugh! You sound like my dh!! This drives the mommy in me crazy! Just don't cook them - they're better that way anyway. You may look great and be able to pick up a truck but this is going to catch up with you.



Konstantinos -> RE: Any serious weight lifters here? (5/26/2008 7:12:42 AM)

you can eat them without being cooked?

what if i die?



csl7037 -> RE: Any serious weight lifters here? (5/26/2008 7:23:28 AM)

quote:

ORIGINAL: Konstantinos

you can eat them without being cooked?

what if i die?


Veggies?? Carrots, broccoli, spinach, tomatoes, asparagus? You should eat them without cooking them! Some things - green beans, might be gross but I think my grandmother used to eat raw green beans when we were "stringing" them - not harmful, but not exactly yummy, IMO. Anything in a can has already been cooked, actually. But they're pretty gross not warmed up. Raw is so much better for you anyway.



Konstantinos -> RE: Any serious weight lifters here? (5/26/2008 7:33:17 AM)

huh! cool. maybe ill get a bunch of spinach then.
its funny that im actually trying to lose weight now and my food comes up to around 20 euro per day... 30dollars.



Konstantinos -> RE: Any serious weight lifters here? (5/26/2008 2:36:51 PM)

went olympic lifting again.

today i learnt the 2nd pull much better i think. weird thing was my legs/back didnt really get tired or anything, only my arms. i need to get better at the jerk and the catch position during both the clean and the snatch.



csl7037 -> RE: Any serious weight lifters here? (5/28/2008 7:01:50 AM)

What's the best remedy for a strained hamstring? I can work it out a little in yoga and it feels better but seems to keep coming back. How do professional football players leave a game with a pulled hamstring and they're back on the field next Sunday? What do they do in that week?? I've been trying to baby this for more than a week and it's making me crazy.



Konstantinos -> RE: Any serious weight lifters here? (5/28/2008 7:28:03 AM)

ive no idea, ive never been injured really. you could ask in tnation



NoShow -> RE: Any serious weight lifters here? (5/28/2008 10:19:09 AM)

quote:

ORIGINAL: csl7037

What's the best remedy for a strained hamstring? I can work it out a little in yoga and it feels better but seems to keep coming back.


Ice it, twenty minutes at a time if you can. As often as hourly.



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