A novice weightlifter - Page 3 - Ausbb

PowerBuilder · 13-03-2010, 10:32 AM

G'day Fadi.

Sorry for the confussion. You're right. 7 x 1 standing alone is quite confussing. If i had written 7 x 3 it could mean 7 sets of 3 reps, or an unusual 7 reps x 3 sets. As we both know, a single set of anything (generally speaking) regardless of how many reps is almost useless. After all, what's a single set of squats @ your 5RM going to do?!

Anyway, sorry back on track...It was in fact 3 reps. I wrote it down incorrectly. I was doing my log entry during a pretty short break at work & had quite a few things on my mind. I'll fix it up now...............

Fadi · 14-03-2010, 05:32 AM

Quote:

Originally Posted by PowerBuilder

G'day Fadi.

Sorry for the confussion. You're right. 7 x 1 standing alone is quite confussing. If i had written 7 x 3 it could mean 7 sets of 3 reps, or an unusual 7 reps x 3 sets. As we both know, a single set of anything (generally speaking) regardless of how many reps is almost useless. After all, what's a single set of squats @ your 5RM going to do?!

Anyway, sorry back on track...It was in fact 3 reps. I wrote it down incorrectly. I was doing my log entry during a pretty short break at work & had quite a few things on my mind. I'll fix it up now...............

Thanks for that PB. You're right about the one set question. In weightlifting the reps are so low that we need more than just the one set, but in a sport like bodybuilding say, ah that's a different story altogether. One set of 20-50 rep squats can do wonders for the red slow twitch type 1 muscle fibre hypertrophy.

Fadi.

PowerBuilder · 14-03-2010, 12:52 PM

12/3/10

I had a fantastic workout yesterday. A few things made it great. First being that I was able to squat deep for the first time in what felt like forever. I'd been struggling with a tight IT band that I just couldn't loosen. I did a lot of stretching before hitting the gym, about half an hour worth. Rolling up & down on a tennis ball, getting really deep within the tissue. Secondly, i trained at my old gym, since my squad & coach was away at a competition (in melbourne). It was great training back at my old stomping ground. Thridly, i was training at 65%, which was a nice change from the 75-80% range

Snatch
30 x 5 x 5

Jerk from racks
42.5* x 5 x 5

Squats
85 x 5 x 1
90 x 5 x 1
85 x 5 x 1
77.5 x 5 x 1

*I suspect that my 1RM for the clean has actually gone up, since it felt pretty light for 65%, so i elected to through 2.5kg onto it & work from there. I wanted to work hard & with the right degree of intensity, but not at the expense of using the wrong weight. I'm starting to get pretty low to the ground when in the final stage of the jerk. I"m no longer doing the 'dipping' movement before i explode into the movement that I use to do. I"m also always now bringing my front foot backwards, then back foot.

Can somebody PLEASE explain to me why the fcuk were the squats so hard?! Here's how it works in %'s..

80% x 5 x 5
85% x 5 x 5
80% x 5 x 5
75% x 5 x 5

how come the final set was as hard, possibly a bit harder than the 85% set? It was great to be under the bar (in the squatting sense). I had been questioning if i've got the balls & ability to be any good at OW. I'm having to re-adapt to a whole new way of training, which is goin to take a while to reprogram my mind & body. A small part of me can't be bothered & wants to go back to easy powerlifting...but i'm not a quitter

I've got shit i want to do, both big & small goals

trofius · 14-03-2010, 07:58 PM

Quote:

Originally Posted by PowerBuilder

12/3/10

Can somebody PLEASE explain to me why the fcuk were the squats so hard?! Here's how it works in %'s..

80% x 5 x 5
85% x 5 x 5
80% x 5 x 5
75% x 5 x 5

how come the final set was as hard, possibly a bit harder than the 85% set? It was great to be under the bar (in the squatting sense). I had been questioning if i've got the balls & ability to be any good at OW. I'm having to re-adapt to a whole new way of training, which is goin to take a while to reprogram my mind & body. A small part of me can't be bothered & wants to go back to easy powerlifting...but i'm not a quitter

*fatigue
* you havent done them sereously in a while due to injury
* you had already done 10 sets of olly lifting
* squats are never easy! lol

Fadi · 15-03-2010, 04:55 AM

Have you tried doing squats as your first movement, and are you using the hook grip PB?

Fadi.

PowerBuilder · 15-03-2010, 10:01 AM

Quote:

Originally Posted by Fadi

Have you tried doing squats as your first movement, and are you using the hook grip PB?

Fadi.

All my lifting so far has involved squats (either front or back, no overhead / snatch squats) being last in the session. Should i try to shake things up, talk to my coach tonight about flipping the order?

and Yes sir! I've been doing the hook grip since day one!! For a long time i struggled doing it with a York bar...pretty hard considering their a lot wider. It's easier with an elieko olympic mens training bar!! I had blisters on both thumbs the week before!!

PowerBuilder · 15-03-2010, 10:26 PM

A great workout this afternoon.

snatch balance
40 x 3 x 2
42.5 x 3 x 2

Jerk Starts
62.5 x 4 x 4

Blast off squats*
62.5kg x 3 x 3

20 minutes of stretching

i was running quite late for my session because of work commitments. Training formally starts at 5:30. There are some team mates that are there at about 4:45...i on the other hand lately have gotten there at about 6, which means my sessions are sometimes a bit rushed &/or i subtract lifts.

Today, a senior lifter told me during my jerk starts, to use that weight to do back squats, three sets of three reps. When at the bottom of each rep, rest for 1 or 2 breaths then blast up from the bottom. We then did 20 minutes of stretching talking about training, diet, how I've got from fat to fab', how he went in the competition over the weekend & a few other things.

I feel like my snatch 1RM has increased. but only slightly. i asked the assistant coach if i should alter my lifts to represent the increase. He suggested I leave the weight were it is & focus on technique, since while my strength has probably increased, my focus should still be on technique. So I'm going to split my snatch based sessions between my current & perceived 1RM

PowerBuilder · 17-03-2010, 09:10 PM

Well I've got a lot ot fill in. I did cardio yesterday & weighted pull up's & a normal workout today. Well, a brief workout today. I'll split the two workouts up to make it easier to understand....

16/3/10
Barbell complex

hang clean / split jerks / back squats / good mornings / front squats / SLDL's / snatch high pull

Started with 4 reps per exercise, worked up to 7 reps. The last set were total killers. although using 30kg...by the end of the snatch pull's, i was dripping in sweat, ready to pack up & go home...but I didn't.

My technique strangely got better with every set. Mostly with the cleans& jerks,. It was imprinted on my mind the concept of somewhat rolling onto the balls of my feet, that's really the best way i can explain it, though it's possibly painting the wrong picture

Pull up's
BW x 3
BW + 2.5 x 3
BW + 5kg x 3
BW + 7.5 x 3
BW + 10KG x 3 <---------- personal all time best

PowerBuilder · 17-03-2010, 09:24 PM

As usual today I got to the gym a fair bit latter than when training formally starts. It's to be expected, since training starts at 5:30, work finishes at 5:15 & i have to get across town. I usually get to the gym at about 5:50.

My head coach gave me the go ahead with increasing my snatch weight by 2.5kg as long as...as long as it doesn't effect my overall training. Provided that I get in all my reps, sets & can recover from it ok.

Snatch
42.5 x 3 x 6

Hang cleans
52.5 x 3 x 6

Jerk from the racks
52.5 x 3 x 6

When it came to the cleans, it was just the coach & i in the gym, since everybody who was able to train early, had so & finished. It was great to have some quality one on one time with the coach. We shared thoughts on the use of anabolic / androgenic steroids, polymetric training, diet & how i can get Powerful, not to be mistaken with Stronger.

He was telling me about a 13 year old girl, weighing a buck 50 in another squad of his, who doesn't jerk down far, only an inch or so, but is able to get under the bar quickly, so quickly she was proficent at jerking 70kg. So today I was working on doing a slight jerk & forcing maximum power so as to squat under the bar in a heart beat. It felt great. I thin i'll adopt that approach for the long term.

I was saying to him how last week i was starting to question if i've got what it takes to be as good as i want to be in terms of OW. He assured me that i've formally only being doing it for a month. There are guys in my squat doing it for as short as 4 years, one guy for TEN years, another girl who's been lifting for 11 years...who's extremely efficent & when she does a PB the entire gym stops to watch. He told me i've got a prettty long road ahead of me, if i put in the hard yards, the rewards are there for me

PowerBuilder · 18-03-2010, 09:59 PM

I had a great session tonight. i originally went into the gym to do some higher intensity pull's & squats, to make up for what i didn't do yesterday. It ended a little bit different. well, a lot different. i managed to achieve a new front squat 1RM...

Clean Pull's
65 x 3 x 6

Front Squat
Built up to 82.5kg for 1 rep. A new personal best.

After the new 1RM was acheived, i did 3 singles @ 70kg.

At that point i had lost 1.5 hours & i had other commitments, so i couldn't afford to do the original barbell complexes i originally promised myself. Tomorrow's session is going to be sweeet

13-03-2010, 10:32 AM	#21 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	G'day Fadi. Sorry for the confussion. You're right. 7 x 1 standing alone is quite confussing. If i had written 7 x 3 it could mean 7 sets of 3 reps, or an unusual 7 reps x 3 sets. As we both know, a single set of anything (generally speaking) regardless of how many reps is almost useless. After all, what's a single set of squats @ your 5RM going to do?! Anyway, sorry back on track...It was in fact 3 reps. I wrote it down incorrectly. I was doing my log entry during a pretty short break at work & had quite a few things on my mind. I'll fix it up now............... __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

14-03-2010, 12:52 PM	#23 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	12/3/10 I had a fantastic workout yesterday. A few things made it great. First being that I was able to squat deep for the first time in what felt like forever. I'd been struggling with a tight IT band that I just couldn't loosen. I did a lot of stretching before hitting the gym, about half an hour worth. Rolling up & down on a tennis ball, getting really deep within the tissue. Secondly, i trained at my old gym, since my squad & coach was away at a competition (in melbourne). It was great training back at my old stomping ground. Thridly, i was training at 65%, which was a nice change from the 75-80% range Snatch 30 x 5 x 5 Jerk from racks 42.5* x 5 x 5 Squats 85 x 5 x 1 90 x 5 x 1 85 x 5 x 1 77.5 x 5 x 1 *I suspect that my 1RM for the clean has actually gone up, since it felt pretty light for 65%, so i elected to through 2.5kg onto it & work from there. I wanted to work hard & with the right degree of intensity, but not at the expense of using the wrong weight. I'm starting to get pretty low to the ground when in the final stage of the jerk. I"m no longer doing the 'dipping' movement before i explode into the movement that I use to do. I"m also always now bringing my front foot backwards, then back foot. Can somebody PLEASE explain to me why the fcuk were the squats so hard?! Here's how it works in %'s.. 80% x 5 x 5 85% x 5 x 5 80% x 5 x 5 75% x 5 x 5 how come the final set was as hard, possibly a bit harder than the 85% set? It was great to be under the bar (in the squatting sense). I had been questioning if i've got the balls & ability to be any good at OW. I'm having to re-adapt to a whole new way of training, which is goin to take a while to reprogram my mind & body. A small part of me can't be bothered & wants to go back to easy powerlifting...but i'm not a quitter I've got shit i want to do, both big & small goals __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

15-03-2010, 04:55 AM	#25 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Have you tried doing squats as your first movement, and are you using the hook grip PB? Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

15-03-2010, 10:26 PM	#27 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	A great workout this afternoon. snatch balance 40 x 3 x 2 42.5 x 3 x 2 Jerk Starts 62.5 x 4 x 4 Blast off squats* 62.5kg x 3 x 3 20 minutes of stretching i was running quite late for my session because of work commitments. Training formally starts at 5:30. There are some team mates that are there at about 4:45...i on the other hand lately have gotten there at about 6, which means my sessions are sometimes a bit rushed &/or i subtract lifts. Today, a senior lifter told me during my jerk starts, to use that weight to do back squats, three sets of three reps. When at the bottom of each rep, rest for 1 or 2 breaths then blast up from the bottom. We then did 20 minutes of stretching talking about training, diet, how I've got from fat to fab', how he went in the competition over the weekend & a few other things. I feel like my snatch 1RM has increased. but only slightly. i asked the assistant coach if i should alter my lifts to represent the increase. He suggested I leave the weight were it is & focus on technique, since while my strength has probably increased, my focus should still be on technique. So I'm going to split my snatch based sessions between my current & perceived 1RM __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

17-03-2010, 09:10 PM	#28 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Well I've got a lot ot fill in. I did cardio yesterday & weighted pull up's & a normal workout today. Well, a brief workout today. I'll split the two workouts up to make it easier to understand.... 16/3/10 Barbell complex hang clean / split jerks / back squats / good mornings / front squats / SLDL's / snatch high pull Started with 4 reps per exercise, worked up to 7 reps. The last set were total killers. although using 30kg...by the end of the snatch pull's, i was dripping in sweat, ready to pack up & go home...but I didn't. My technique strangely got better with every set. Mostly with the cleans& jerks,. It was imprinted on my mind the concept of somewhat rolling onto the balls of my feet, that's really the best way i can explain it, though it's possibly painting the wrong picture Pull up's BW x 3 BW + 2.5 x 3 BW + 5kg x 3 BW + 7.5 x 3 BW + 10KG x 3 <---------- personal all time best __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

17-03-2010, 09:24 PM	#29 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	As usual today I got to the gym a fair bit latter than when training formally starts. It's to be expected, since training starts at 5:30, work finishes at 5:15 & i have to get across town. I usually get to the gym at about 5:50. My head coach gave me the go ahead with increasing my snatch weight by 2.5kg as long as...as long as it doesn't effect my overall training. Provided that I get in all my reps, sets & can recover from it ok. Snatch 42.5 x 3 x 6 Hang cleans 52.5 x 3 x 6 Jerk from the racks 52.5 x 3 x 6 When it came to the cleans, it was just the coach & i in the gym, since everybody who was able to train early, had so & finished. It was great to have some quality one on one time with the coach. We shared thoughts on the use of anabolic / androgenic steroids, polymetric training, diet & how i can get Powerful, not to be mistaken with Stronger. He was telling me about a 13 year old girl, weighing a buck 50 in another squad of his, who doesn't jerk down far, only an inch or so, but is able to get under the bar quickly, so quickly she was proficent at jerking 70kg. So today I was working on doing a slight jerk & forcing maximum power so as to squat under the bar in a heart beat. It felt great. I thin i'll adopt that approach for the long term. I was saying to him how last week i was starting to question if i've got what it takes to be as good as i want to be in terms of OW. He assured me that i've formally only being doing it for a month. There are guys in my squat doing it for as short as 4 years, one guy for TEN years, another girl who's been lifting for 11 years...who's extremely efficent & when she does a PB the entire gym stops to watch. He told me i've got a prettty long road ahead of me, if i put in the hard yards, the rewards are there for me __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

18-03-2010, 09:59 PM	#30 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	I had a great session tonight. i originally went into the gym to do some higher intensity pull's & squats, to make up for what i didn't do yesterday. It ended a little bit different. well, a lot different. i managed to achieve a new front squat 1RM... Clean Pull's 65 x 3 x 6 Front Squat Built up to 82.5kg for 1 rep. A new personal best. After the new 1RM was acheived, i did 3 singles @ 70kg. At that point i had lost 1.5 hours & i had other commitments, so i couldn't afford to do the original barbell complexes i originally promised myself. Tomorrow's session is going to be sweeet __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler