donut eating 101 - Page 4 - Ausbb

haz · 12-12-2009, 04:52 PM

hows the Olympic lifting going?
what are your goals?

PowerBuilder · 13-12-2009, 03:27 PM

The oly lifting is great. I'm really enjoying the change. In a way i much prefer it to powerlifting....since powerlifting is about the most weight in the shortest range of motion, while oly lifting is from the ground to above your head...you can't really cheat that...besides slight press out's.

I'm not sure about specific goals, when i say specific, i mean what i'd like to acheive by when. something i'd like to do is snatch 60kg & c&j 75. Perhaps getting both done by June 30th would be sweet as. Since i'm fairly new to olympic training it's possible...while not strictly speaking a newbie (tho some would argue) my results are difficult to estimate.

i did a bout of cardio today with a 5kg medicine ball. How it worked was in the span of a minute i'd see how many squats & medince ball throw's i could do. After a minute of rest, i'd have another go. After a stage, i got to 35 squats. my legs were killing me, pumped full of blood. I'll possibly do this form of cardio every other day, or something like that...i'm going to do a lot of cardio in 2010

PowerBuilder · 14-12-2009, 05:23 PM

Snatch
35 x 3 x 1
37.5 x 2 x 1
35 x 3 x 3
Power Clean
52.5 x 3 x 1
55.0 x 2 x 3
50.0 x 3 x 4
Jerk From Rack
52.5 x 3 x 1
57.5 x 2 x 1
52.5 x 2 x 5
Front Squat
52.5 x 3 x 1
57.5 x 2 x 1
55.0 x 2 x 1
52.5 x 3 x 3
Rumanian Pull
52,5 x 3 x 1
55.0 x 2 x 1
52.5 x 2 x 1
52.5 x 3 x 3
Flat Bench Press
70 x 6 x 4

I'm really starting to wonder about this program....the whole thing is taking usually around 2 hours to complete, from the first to the last rep and that's with taking minimal rests. it's not that i'm looking for the easy 'short cut', just wondering if cutting back on lifts for example would be as effective...for example

eaglebay · 14-12-2009, 08:58 PM

Two hours is a long time to train, I read/heard somewhere that training for more than about 80 mins starts having a detrimental affect on your gains. I just recently divided mine into a and b sessions, you could do something similar? Try and organise the exercises so you are still doing a whole body workout

Mine goes like this
Workout A, squats, bench, rows, dips
Workout B, squats, overhead press, deadlift, chins

Effort is the key imho
I trimmed mine down so I could put more effort into a smaller amount of exercises. Do another set or two or do a 3RM set at the end of each exercise etc
Kyle gave me this advice, it may seem like you are doing less but if the effort is there than you will still be as drained

PowerBuilder · 17-12-2009, 08:27 AM

Thanks for your thoughts Gary. I think the training for 45-60 minutes is piece of classic dogma. To me, if you take in quality Hi GI carbs around half way thru your training, then there shouldn't be tooo many problems in terms of muscular gains.

i am still re-thinking the program tho. A large part of me doesn't want to be seen as a quitter tho

PowerBuilder · 17-12-2009, 08:58 AM

Cleans
50.0 x 2 x 1
52.5 x 2 x 1
50.0 x 2 x 5
Power Snatch
35.0 x 3 x 1
37.5 x 2 x 3
35.0 x 2 x 1
30.0 x 3 x 2
Overhead Squat*
30.0 x 3 x 1
32.5 x 2 x 3
Snatch Balance
25.0 x 3 x 4
30.0 x 2 x 2
35.0 x 2 x 1
Clean Pull
60.0 x 3 x 1
67.5 x 2 x 1
62.5 x 2 x 1
67.5 x 2 x 1
62.5 x 2 x 1
60.0 x 3 x 2
Back Squat
90.0 x 3 x 1
100 x 2 x 1
95.0 x 2 x 1
95.0.0 x 2 x 1
100 x 2 x 1
95.0 x 2 x 1
90.0 x 3 x 2

Side note, i've been exchanging the overhead squat for the squat balance /
drop snatch, since it appeared to be quite difficult & i wasn't able to get the
grasp of it. Doing it lighter tho (at 25kg) made me realize the process &
more confident about adding more & more weight. I like it, although it does
feel un-natural in the sense that i go down as the barbell goes up.

I"m still unsure about this program. session's are going forever.
A large part of me simply doesn't want to be seen as a quitter. so
maybe all that needs to be done is a bit of modification.

PB

eaglebay · 17-12-2009, 10:38 AM

I felt the same, felt like I was quitting a little and taking the easy route. Just give it a shot for one session and see how you feel and take it from there

PowerBuilder · 19-12-2009, 11:27 PM

a bit of an unusual training session tonight. i'm still finding the program quite demanding & almost daunting. I've got a mate to share me a beginners program that's 4 days a week, which works for me.

all i did tonight was work up to a C&J 1RM, 65kg was hit, i was able to clean 67.5kg, being able to turn that into a C&J wasn't achieved. I"m happy to youtube the clip if anybody's interested, to see what i'm doing wrong

PowerBuilder · 23-12-2009, 01:07 PM

I just wanted to make a quick note to say that training this week has been pretty tricky, with moving house, family commitments, Christmas & work stuff.

What I've been doing when i manage to get into the gym is generally performance cardio, in the form of tabatra training. Yesterday for example i did medicine ball squats. 20 seconds of squats, 10 seconds of rest. The plan was to do 8 cycles (lasting for 4 minutes), i only lasted 3 rounds. Yeah. I'm soft.

Today I actually had an hour or so to train. So i worked on my overhead squat, snatch pul's & my fav exercise right now...the C&J.

After that i did a cardio session of roman deadlifts, with jsut the bar. I lasted the whole 4 minutes. Using the bar, the smallest number of reps i got out was 18, therefor 18 is my score. I need to meet or beat that score next time.

Rock on.

Shrek · 26-12-2009, 08:02 PM

What is the purpose of the RDL's with just the bar? High rep hammie stuff?

12-12-2009, 04:52 PM	#31 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,259	hows the Olympic lifting going? what are your goals? __________________ Harry

13-12-2009, 03:27 PM	#32 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	The oly lifting is great. I'm really enjoying the change. In a way i much prefer it to powerlifting....since powerlifting is about the most weight in the shortest range of motion, while oly lifting is from the ground to above your head...you can't really cheat that...besides slight press out's. I'm not sure about specific goals, when i say specific, i mean what i'd like to acheive by when. something i'd like to do is snatch 60kg & c&j 75. Perhaps getting both done by June 30th would be sweet as. Since i'm fairly new to olympic training it's possible...while not strictly speaking a newbie (tho some would argue) my results are difficult to estimate. i did a bout of cardio today with a 5kg medicine ball. How it worked was in the span of a minute i'd see how many squats & medince ball throw's i could do. After a minute of rest, i'd have another go. After a stage, i got to 35 squats. my legs were killing me, pumped full of blood. I'll possibly do this form of cardio every other day, or something like that...i'm going to do a lot of cardio in 2010 __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

14-12-2009, 05:23 PM	#33 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	Snatch 35 x 3 x 1 37.5 x 2 x 1 35 x 3 x 3 Power Clean 52.5 x 3 x 1 55.0 x 2 x 3 50.0 x 3 x 4 Jerk From Rack 52.5 x 3 x 1 57.5 x 2 x 1 52.5 x 2 x 5 Front Squat 52.5 x 3 x 1 57.5 x 2 x 1 55.0 x 2 x 1 52.5 x 3 x 3 Rumanian Pull 52,5 x 3 x 1 55.0 x 2 x 1 52.5 x 2 x 1 52.5 x 3 x 3 Flat Bench Press 70 x 6 x 4 I'm really starting to wonder about this program....the whole thing is taking usually around 2 hours to complete, from the first to the last rep and that's with taking minimal rests. it's not that i'm looking for the easy 'short cut', just wondering if cutting back on lifts for example would be as effective...for example __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler Last edited by PowerBuilder; 14-12-2009 at 07:40 PM.

14-12-2009, 08:58 PM	#34 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Two hours is a long time to train, I read/heard somewhere that training for more than about 80 mins starts having a detrimental affect on your gains. I just recently divided mine into a and b sessions, you could do something similar? Try and organise the exercises so you are still doing a whole body workout Mine goes like this Workout A, squats, bench, rows, dips Workout B, squats, overhead press, deadlift, chins Effort is the key imho I trimmed mine down so I could put more effort into a smaller amount of exercises. Do another set or two or do a 3RM set at the end of each exercise etc Kyle gave me this advice, it may seem like you are doing less but if the effort is there than you will still be as drained __________________ Last edited by eaglebay; 14-12-2009 at 09:04 PM.

17-12-2009, 08:27 AM	#35 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	Thanks for your thoughts Gary. I think the training for 45-60 minutes is piece of classic dogma. To me, if you take in quality Hi GI carbs around half way thru your training, then there shouldn't be tooo many problems in terms of muscular gains. i am still re-thinking the program tho. A large part of me doesn't want to be seen as a quitter tho __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

17-12-2009, 08:58 AM	#36 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	Cleans 50.0 x 2 x 1 52.5 x 2 x 1 50.0 x 2 x 5 Power Snatch 35.0 x 3 x 1 37.5 x 2 x 3 35.0 x 2 x 1 30.0 x 3 x 2 Overhead Squat* 30.0 x 3 x 1 32.5 x 2 x 3 Snatch Balance 25.0 x 3 x 4 30.0 x 2 x 2 35.0 x 2 x 1 Clean Pull 60.0 x 3 x 1 67.5 x 2 x 1 62.5 x 2 x 1 67.5 x 2 x 1 62.5 x 2 x 1 60.0 x 3 x 2 Back Squat 90.0 x 3 x 1 100 x 2 x 1 95.0 x 2 x 1 95.0.0 x 2 x 1 100 x 2 x 1 95.0 x 2 x 1 90.0 x 3 x 2 Side note, i've been exchanging the overhead squat for the squat balance / drop snatch, since it appeared to be quite difficult & i wasn't able to get the grasp of it. Doing it lighter tho (at 25kg) made me realize the process & more confident about adding more & more weight. I like it, although it does feel un-natural in the sense that i go down as the barbell goes up. I"m still unsure about this program. session's are going forever. A large part of me simply doesn't want to be seen as a quitter. so maybe all that needs to be done is a bit of modification. PB __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

17-12-2009, 10:38 AM	#37 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	I felt the same, felt like I was quitting a little and taking the easy route. Just give it a shot for one session and see how you feel and take it from there __________________

19-12-2009, 11:27 PM	#38 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	a bit of an unusual training session tonight. i'm still finding the program quite demanding & almost daunting. I've got a mate to share me a beginners program that's 4 days a week, which works for me. all i did tonight was work up to a C&J 1RM, 65kg was hit, i was able to clean 67.5kg, being able to turn that into a C&J wasn't achieved. I"m happy to youtube the clip if anybody's interested, to see what i'm doing wrong __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

23-12-2009, 01:07 PM	#39 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	I just wanted to make a quick note to say that training this week has been pretty tricky, with moving house, family commitments, Christmas & work stuff. What I've been doing when i manage to get into the gym is generally performance cardio, in the form of tabatra training. Yesterday for example i did medicine ball squats. 20 seconds of squats, 10 seconds of rest. The plan was to do 8 cycles (lasting for 4 minutes), i only lasted 3 rounds. Yeah. I'm soft. Today I actually had an hour or so to train. So i worked on my overhead squat, snatch pul's & my fav exercise right now...the C&J. After that i did a cardio session of roman deadlifts, with jsut the bar. I lasted the whole 4 minutes. Using the bar, the smallest number of reps i got out was 18, therefor 18 is my score. I need to meet or beat that score next time. Rock on. __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler