donut eating 101 - Page 5 - Ausbb

PowerBuilder · 26-12-2009, 08:09 PM

I wasn't sure what weight would be enough for me to go the full eight rounds, so i figured the bar would be suffice, if anything it was a little light, since i got to about 17 reps. Adding 5-7.5kg to the bar next time will be completely different. My hamstrings ached for about 3 days afterwards lol

PowerBuilder · 31-12-2009, 03:19 PM

it's been a pretty long time since i wrote in here.

For me, 2010 is going to be a massive year. Truely huge. I'm going to really dial in on my training & ensure that i'm consistently adding weight, sets or reps.

At the time i'm pretty happy to stick with the olympic lifts. I'm quite attracted to it, since the problem with powerlifting, is that it's about the most amount of weight for the shortest distance. With oly lifting, you've got to take the weight from the ground to above your head. That's how it is!

I've been putting a lot of focus lately on fixing my snatch, in terms of my set up as well as the last part of the movement (the msucle snatch). As i've come to learn about it, is that it starts off after you do a high pull then quickly pull your elbow's under the bar & press upwards while keeping your arms locked. I'll post some youtube clips soon.

It's interesting how a bit of fixing of technique can make a lot of difference. Once i worked on my muscle snatch, my overall snatch (from the set up to the end) is smooth & feels natural, as natural as can be anyway!!

watch this space for some serious lifts in 2010!

Shrek · 02-01-2010, 02:26 AM

I'll be watching this space if you promise to put in a big effort...

PowerBuilder · 02-01-2010, 08:11 PM

Squat
90 x 5 x 5

Military Press
50 x 5 x 5

Deadlift
110 x 3 x 8 (three reps, 8 times)

Single Leg Press
60kg x 3 x 8

Weighted Hyper's
25 x 3 x 8

Overall it was a great workout. I've got a snatch technique work out on monday, which'll be good since i'm wanting to really work on that lift since i totally suck donkey balls at it right now. In this workout, i paid a lot of attention to my deadlift in terms of keeping the bar fairly close to my body to mimic the power clean movement. if anybody is wondering, this is NOT madcow's (or any other celebrity's) 5x5 program. The program i was given instructed to use the set/rep range i wanted to with a guide of between 3 & 8 reps). I may go onto adding more sets if i feel i can handle it or want to smash myself like that red headed cousin that you don't really like

PowerBuilder · 04-01-2010, 07:33 PM

Good session today.

Muscle Snatch
35.0 x 1 x 10 (ten singles)
37.5 x 1 x 10

Overhead Squats
42.5 x 1 x 10
45.0 x 1 x 10

Snatch Deadlifts
52.5 x 1 x 10
55.0 x 1 x 10

Calf Raises
160 x 8 x 3 ( 3 sets of 8 reps)

haz · 04-01-2010, 08:54 PM

nice work with the overhead squats.

PowerBuilder · 04-01-2010, 08:58 PM

it was slightly a bit heavier than the program suggested (in terms of %), it was do-able, just a bit more weight than the program suggests early on. onwards & upwards. wednesday work out will focus on the technical side of the C&J

PowerBuilder · 05-01-2010, 06:09 PM

i spend this afternoon doing cardio. I started off with deadlifts tabata style off the lowest set of pins on the power rack. My score was 19 (the lowest amount of reps done). So next time i have to beat that score.

At the end of that forearms were killing me!!! Our mate Haz gave me a link that showd a tabata type of workout where you build up to the actual workout. I'm going to start with that very soon.....

after that, i did 30 minutes on the treadmill doing a steady state of walking at 3.5km'h (at least i think it's km'h).

Shrek · 05-01-2010, 08:14 PM

Muscle Snatch??? compared to regular snatch??

NPR · 06-01-2010, 08:48 AM

Just wondering a few things.

1. What are your goals in relation to weigth training?
2. Do you have anyone coaching you on the O lifts?

26-12-2009, 08:09 PM	#41 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	I wasn't sure what weight would be enough for me to go the full eight rounds, so i figured the bar would be suffice, if anything it was a little light, since i got to about 17 reps. Adding 5-7.5kg to the bar next time will be completely different. My hamstrings ached for about 3 days afterwards lol __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

31-12-2009, 03:19 PM	#42 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	it's been a pretty long time since i wrote in here. For me, 2010 is going to be a massive year. Truely huge. I'm going to really dial in on my training & ensure that i'm consistently adding weight, sets or reps. At the time i'm pretty happy to stick with the olympic lifts. I'm quite attracted to it, since the problem with powerlifting, is that it's about the most amount of weight for the shortest distance. With oly lifting, you've got to take the weight from the ground to above your head. That's how it is! I've been putting a lot of focus lately on fixing my snatch, in terms of my set up as well as the last part of the movement (the msucle snatch). As i've come to learn about it, is that it starts off after you do a high pull then quickly pull your elbow's under the bar & press upwards while keeping your arms locked. I'll post some youtube clips soon. It's interesting how a bit of fixing of technique can make a lot of difference. Once i worked on my muscle snatch, my overall snatch (from the set up to the end) is smooth & feels natural, as natural as can be anyway!! watch this space for some serious lifts in 2010! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

02-01-2010, 08:11 PM	#44 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Squat 90 x 5 x 5 Military Press 50 x 5 x 5 Deadlift 110 x 3 x 8 (three reps, 8 times) Single Leg Press 60kg x 3 x 8 Weighted Hyper's 25 x 3 x 8 Overall it was a great workout. I've got a snatch technique work out on monday, which'll be good since i'm wanting to really work on that lift since i totally suck donkey balls at it right now. In this workout, i paid a lot of attention to my deadlift in terms of keeping the bar fairly close to my body to mimic the power clean movement. if anybody is wondering, this is NOT madcow's (or any other celebrity's) 5x5 program. The program i was given instructed to use the set/rep range i wanted to with a guide of between 3 & 8 reps). I may go onto adding more sets if i feel i can handle it or want to smash myself like that red headed cousin that you don't really like __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler Last edited by PowerBuilder; 02-01-2010 at 08:34 PM.

04-01-2010, 07:33 PM	#45 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Good session today. Muscle Snatch 35.0 x 1 x 10 (ten singles) 37.5 x 1 x 10 Overhead Squats 42.5 x 1 x 10 45.0 x 1 x 10 Snatch Deadlifts 52.5 x 1 x 10 55.0 x 1 x 10 Calf Raises 160 x 8 x 3 ( 3 sets of 8 reps) __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

04-01-2010, 08:54 PM	#46 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,260	nice work with the overhead squats. __________________ Harry

04-01-2010, 08:58 PM	#47 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	it was slightly a bit heavier than the program suggested (in terms of %), it was do-able, just a bit more weight than the program suggests early on. onwards & upwards. wednesday work out will focus on the technical side of the C&J __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

05-01-2010, 06:09 PM	#48 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	i spend this afternoon doing cardio. I started off with deadlifts tabata style off the lowest set of pins on the power rack. My score was 19 (the lowest amount of reps done). So next time i have to beat that score. At the end of that forearms were killing me!!! Our mate Haz gave me a link that showd a tabata type of workout where you build up to the actual workout. I'm going to start with that very soon..... after that, i did 30 minutes on the treadmill doing a steady state of walking at 3.5km'h (at least i think it's km'h). __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

06-01-2010, 08:48 AM	#50 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	Just wondering a few things. 1. What are your goals in relation to weigth training? 2. Do you have anyone coaching you on the O lifts? __________________ Bigger Faster Stronger