Beginners Gains

Training
1041

TRAINING

yesterday - playing around with snatches. worked up to a couple @38.5kg. not bad for me. main problem is not finishing the pull. also got pinned in the hole dammit. did a bit of benching while some guy was around to ask.

today - starting strength B

Low Bar Back Squat

increased the weight by 1kg. Yes that is kinda pathetic but i’m still working on my form, so that was a bit of a comprimise.

20kg 2x5, 25kg 2x5 (warm-up)
31kg 3x5 work sets.

how it feels depends a lot on how i hold myself. widened up my stance just a tad on the last set and it felt like i had a stronger and more stable base to sit back and really push out the hole with. pretty happy with these. vids will tell.

Powerclean

increased the weight by 1kg. kinda pathetic - but not used to triples and working hard on my form to fix up some stuff i need for oly lifting. in particular - to try and set my lower back properly with my shoulders down and back in the set position.

20kg couple reps, 30kg couple reps
36kg 6x3

Press

didn’t increase the weight because i need to get better at ab / glute activation on these or i’ll injure my back. activation felt a lot better today so this weight felt good so i’ll 1kg increase the weight next time

15kg 1x5, 20kg 1x5
35kg 3x5

20 minutes varied intensity AMT cough choke

60sec unweighted plank
60sec 15kg plank x2.

edit —
i should also log that i’ve been religious about doing weighted hip thrusts (up to 20kg) in sets of 10 before squats to try and help with the drive out the hole. also with facepulls, wall slides, and rotator cuff stuff. my shoulders are feeling 100% - but it might be due to the relative lack of heavy snatching since starting SS.

1042

do you mean you need to loose 5kgs or gain 5kgs for the abs? I agree though that trying to get cut up down there is counter productive sometimes when you want to boost strength.

Also genetics are a bitch. I feel for legs especially–calves, hamstrings, quads, some people just won’t bulk up no matter what they try. And vise versa

1043

i guess i was thinking to lose 5kg. but if i have gained muscle mass then that won’t be right. who knows. i have a good covering of belly fat, though lolz. i’m not sure with my legs how much is genetics vs how much is recovering properly from my leg injuried (and the resulting wasting away of muscles since i wasn’t up to much walking which is how i maintained muscle mass prior to the injuries).

i’ve noticed my left calf is visibly significantly smaller than my right. i think that is because i have less ankle range of motion in that leg. it is hard for me to work calves since my ankle range of motion is so bad. also have a habit of deloading the legs and using my lower back (e.g., in deadlifts and olympic pulls). my lower back seems to be significantly stronger than my legs. so… i’ll just have to suck up lifting a lot less weight than i’m capable of lifting and focus on really working my legs. which makes me cry a little. damn… working legs is HARD. and mine really are pathetically weak.

but: i’m pretty sure my quads / hammies / ass have more muscle mass than they did this time last year. so that is good.

1044

I like your track bottoms :wink: I’ve had mine for something like 6 years, they have a few holes in them from a inline skating spill.

Yeah I don’t see why you are concerned about any fluff on your body. Liking the tricep definition.

The flashback reference is too funny, almost got by me.

1045

thanks. i like your track bottoms, too :slight_smile: mine have some holes from my i-pod starting to poke through the front pocket. i have a couple other pairs of them in different colors - but they aren’t quite cut the same or something so i don’t like them as much. you see triceps? awesome :slight_smile:

i don’t know what is going on with the flashback thing. i definately do get some massive physical high feeling from heavy (for me) stuff, though. powercleans and deadlifts. heavier weights than i’m used to moving. maybe it is about the way i’m stabilizing my core or something. not complaining at all. feels great.

yesterday:

oly stuff. some some help. some cues for me:

  • need to work on getting / keeping my upper back tight. turns out my issues with fussing over my grip / my wrists are because i’m not pulling my shoulder blades back and down when the bar is overhead.
  • short dip for jerks.

today:

starting strength A

low bar back squats 3x5@32kg (1kg increase from last time).

i’m not sure about these… fussing over depth. i think it might help me to get a box or something to the right depth so i learn to sit back and i learn to feel when i’ve got the required depth. i think i’m still going a bit low / losing lumbar arch. not driving up particularly well with my glutes either but starting to maybe get the hang of it. tempted to keep this weight for a couple more sessions to try and feel more confident about the form.

bench 3x5@30kg (same weight as last time).

have started doing a 1 second pause. so that makes it a bit harder even though i haven’t increased the weight. once more like this then i’ll increase the weight. having trouble unracking the bar. guess it might be time to ask for a spot / handoff.

deadlift 1x5@40kg, 1x5@50kg, 1x5@60kg

yes the weights are pathetic :frowning:
working really hard to keep my hips down and use my legs and also trying really hard to set my upper back properly. this was work. the 50kg was work, even. will keep this for a couple more times, i think, because still really tempting to let hips rise early (also i missed one of the reps at 60kg)

done.

got pretty drunk last night. not so used to that anymore. monthly friend is here. feeling sad and a bit paranoid and antisocial today, really. not hungover but pretty blah. no functions work tomorrow. sleep in… some thesis work… mobility / oly technique tomorrow. the world will seem like a better place, i’m sure.

1046

You know, that high feeling was why I actually kept picking up heavy things, I can get the same feeling from sprints if I’m in condition, it gets the hormones up too :wink:

I was actually going to do a session at home today, just to focus on cues on the snatch. Just to help with focus for me, instead of worrying about the ENTIRE lift.

I’m not actually too sure about the box for squating, it gets in my way, lol. Meh my coach is making me use it for now, as he’s worried about my hips, but oh well I’m just doing as I’m told. I’m sure the more experienced peeps around here could give you better advice.

I’d say you are a funny drunk though. Yes a nice sleep in, get it all out of your system.

1047

Heh, I think I’m about 10 or 15kg away from abs. I’ve never seen them, actually - I would like to just once before I get menopausal and fat starts to accumulate around my middle (ugh).

I wouldn’t worry about the DL weights - it’s better to get the form down rather than lift a big weight with shitty form (and hurt yourself). I still can’t seem to stop roundbacking - it’s bloody frustrating. My hips suck.

1048

Sorry to hear your down…Im giving you an e-hug right now.

1049

Awwwww, Lex! You got the blue Tuesdays :frowning:

I got pretty drunk last night too, so just think how worse you’d feel if you were sloppy drunk with one leg in a brace? Hmm…? LOL! No worries, girlie. We all go through moments, just keep to yourself for the day and you’ll be right as rain in a few.

Anyways, I just popped in for a quick sec to comment, but I have so much MORE I want to comment on! Will be back soon to comment ad nauseum - lucky you!

1050

I liked your vids- they look solid.

your pulling looks good - some tweaking for hips and you are good to go.

doing O-lifts and PL type movements gets complicated
too much mechanics to remember so dont beat yourself up.

you do look fairly lean too- so don’t go beating yourself up there either.

1051

minimal - i’ve actually had people (including my supervisor) say i’m a very different person when i’m drunk and… they actually prefer me that way.

cal - yeah, i need to suck up having a shitty deadlift. it isn’t so surprising since i know my legs are pathetically weak. i think my upper back might be having some trouble staying set properly with the weights, too. i suspect if i do these properly my legs will get stronger, so time to suck it up. i have no idea how many kg’s away from abs i am since i’ve never had abs… well, i think i got a faint outline of the top two for a few weeks once… but that is all…

matty - sorry to hear you’ve been down, too. e-hug accepted and right back at ya. that is probably just what i need, truth be told.

masch - haha. i remember getting drunk when i was in the wheelchair. that was pretty freaky. sucks to have hardware during the summer, oh yeah. i even (really stupidly but didn’t realize that at the time) thought it would be a terrific idea to get a black cast.

kmc - yeah, i’m all for making things complicated lol. thanks for saying i look fairly lean. so long as i don’t look too chubby then that is good enough indeed since i’m trying to prioritize developing leg strength at the moment.

um… probably i could find this via search but i’m a bit lazy today…

how do you work out how much protein you need? i figure i’ll take dietary change one step at a time and the first step is making sure i get enough protein.

1052

training –

‘active recovery’

snatch - up to 3 singles @35kg

some 20kg work on

– letting elbows rise up to help the bar stay close from the second pull
– getting shoulders back and down under the bar for the catch

both of those feeling very alien. also did a little power / squat jerking @20kg working on short dip and getting a solid quarter squat catch position.

actually feeling really very wrecked after yesterdays training so really trying to keep things light today.

a few bicep curls lolz. to try and help my elbows be a bit less cranky.
some internal / external rotation stuff for my shoulders.

25minutes AMT. i think i’m getting a bit fitter at this. taking less time for me to recover between my sprint substitutes. a bit of a dry cough… but smoking is no excuse to bail on cardio.

edit – came home and had a protein shake and ate a can of tuna. i’ll have an apple in a minute. must. get. enough. protein. i think… i haven’t been doing that.

1053

How did you feel about your shoulders towards the end of the snatch form practice? I used to have a hard time with keeping them town during the catch until about a year into oly lifting and when I got it down, everything felt much more stable. My lats were much more involved when I learned to keep my shoulders down and back.

It took me forever, though.

<3 your log

1054

Hi Alexus,

Nice work.
Where in Melbourne do you go for a drink? I used to go to the Clyde in carlton.

tweet tweet

1055

Hiya lex!

First off, I think you look great! lean and tight, nice arm definition and none of that belly fat you speak of. But I know how it goes. And yeah, I think you’ve def put on some muscle mass in the legs - esp with all the squatting you’ve been doing! Anyways, I’m sure I don’t have to tell you, but to gain mass you need to eat and sleep. And a clean bulk is definitely possible. Just look at Mainy!! Her legs have grown beautifully, her numbers have going through the roof and she hasn’t put on a inch of fat!

I use fitday.com if i’m looking to track my macros. They break it down for you.

I used to love DLing too. Such a RAWR movement! And weights are NOT pathetic. You’ll start pulling heavier soon enough! Once you get your mojo, you’ll be in beast mode.

Hmm…not pushing the shoulder blades back and down when overhead with the snatch…that sounds tricky b/c you have to push against the bar when you catch, no? Maybe just think about getting your head through your arms more? Like the buddha? Let me know what works though, lol!

YAY for sprints!! Sigh…girl after my own heart :slight_smile:

1056

[quote]alexus wrote:
minimal - i’ve actually had people (including my supervisor) say i’m a very different person when i’m drunk and… they actually prefer me that way.

cal - yeah, i need to suck up having a shitty deadlift. it isn’t so surprising since i know my legs are pathetically weak. i think my upper back might be having some trouble staying set properly with the weights, too. i suspect if i do these properly my legs will get stronger, so time to suck it up. i have no idea how many kg’s away from abs i am since i’ve never had abs… well, i think i got a faint outline of the top two for a few weeks once… but that is all…

matty - sorry to hear you’ve been down, too. e-hug accepted and right back at ya. that is probably just what i need, truth be told.

masch - haha. i remember getting drunk when i was in the wheelchair. that was pretty freaky. sucks to have hardware during the summer, oh yeah. i even (really stupidly but didn’t realize that at the time) thought it would be a terrific idea to get a black cast.

kmc - yeah, i’m all for making things complicated lol. thanks for saying i look fairly lean. so long as i don’t look too chubby then that is good enough indeed since i’m trying to prioritize developing leg strength at the moment.

um… probably i could find this via search but i’m a bit lazy today…

how do you work out how much protein you need? i figure i’ll take dietary change one step at a time and the first step is making sure i get enough protein.[/quote]

aim for 15-20 gram per meal/snack 4 times day minimum. Some people go up to 25gr per meal. 80-125 grams per day is the recommended range.

1057

dasher - i think it is going to take some time for me to get the hang of co-ordinating the movement, too. having trouble with the broomstick and just the bar even. hopefully i’ll start feeling things in my lats, soon. think they might be under-developed compared to my traps / rhomboids (which aren’t anything to write home about either, admittedly).

bird - i’ve only been to melbourne a couple times. can’t remember the name of the place… but there are all these stuffed animals. giraffes and weird things like that. not sure i’ve been to the clyde… i think that is a popular student bar, though, yeah?

masch - thanks :slight_smile: yeah, i realized today that i definitely have put some muscle on my legs. so happy about that. still a long way to go, but nice to see progress. my butt is getting bubblier, too, but could still do with some perking up that will probably come from dropping some fat. thanks for the fitday suggestion, i think i’ve seen a couple people mention that one. i’ll take a look.

i’m not entirely sure about the shoulders down and back thing yet… but it does make sense of one of the mobility tests for oly lifting that i’ve seen. basically… the ability to hold ones arms overhead with the shoulders held down and back. i’m guessing i’m supposed to be doing that with all overhead movements… i’ve basically been shrugging my shoulders up (thinking that that was what i was supposed to be doing). finding that there is a knack to pushing ones arms up (to lock the elbows / push oneself down under the bar) and pulling the shoulders down. finding it very hard to co-ordinate at the moment. hopefully it will become natural with repetitions… i think my shoulders are supposed to be held down and back throughout the whole snatch. also need to work a bit on the Buddha thing of pulling the head through, too.

nimain - thanks very much, that gives me something to get started with. my protein powder has 25 grams of protein and a can of tuna has a bit more than that. so… if i say 2 shakes and 2 cans of tuna per day i should be good. hopefully i can use fitday to figure some alternative meals that i can replace the tuna / shakes with for some variety. i think… actually i know… i haven’t been getting enough protein. mad at self… but better to admit that now and actually do something (sustainable over the long term) about it. tracking calories / macros can be my next mission, but for now just want to focus on getting enough protein.

1058

training –

starting strength B

low bar back squat 3x5@32.5kg (0.5kg increase because that is the way the plates roll, lol)

think i’ve figured (thanks gym guy for the help) how to stack various things for a box / depth marker. will use that next time and see how things go.

20kg 2x5
26kg 2x5
32.5kg 3x5

feeling pretty good. probably not sitting back (breaking from the hips) optimally but definitely feeling things in my hammies / glutes. will take vids in about a week but i think (fingers crossed) buttwink has disappeared and the movement feels pretty comfortable. strong, too. slightly widened my stance. trying to look straight ahead / slightly up when i set my back instead of down (noticed i was doing that in the vid)

powerclean 6x3@37kg (1kg increase).

trying to use my legs properly (get down under it good in the start position), get it moving back slightly from the floor, and give it a good drive from the hang. these felt alright. i don’t think doing these will hurt my oly lifting since i’m using them to practice the pull.

press 3x5@26kg (1kg increase)

15kg 1x5
20kg 1x5
26kg 3x5. realized i did a typo with my last press - it should have read 25kg not 35kg. this was alright. a bit of a struggle with the final rep.

realized i probably should be holding my shoulders down and back for these :frowning:

still… i like technique stuff.

have started feeling pretty wrecked on my off (recovery) days. forgot how much strength training really does take it out of you compared to snatching which i can do to max every day (so long as i don’t do much else). think tomorrow will be a full rest day. want to hit things hard on monday.

35 minutes varied intensity AMT. think i should limit conditioning / cardio to 3x per week. chucked again. need to watch that or gym people will think i’m bulimic or something. it is basically just the crud i’m coughing out from my lungs which gets sort of swallowed down with the water :frowning:

1059

For the first few years of my education I had this list in my fridge and basically every meal/snack had to have one of these balanced with whole carbs or healthy fats, fruit and veg.

Beef

* Hamburger patty, 4 oz  28 grams protein
* Steak, 6 oz  42 grams
* Most cuts of beef  7 grams of protein per ounce

Chicken

* Chicken breast, 3.5 oz - 30 grams protein
* Chicken thigh  10 grams (for average size)
* Drumstick  11 grams
* Wing  6 grams
* Chicken meat, cooked, 4 oz  35 grams

Fish

* about 22 grams of protein for 3½ oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can - 40 grams of protein

Pork

* Pork chop, average - 22 grams protein
* Pork loin or tenderloin, 4 oz  29 grams
* Ham, 3 oz serving  19 grams
* Ground pork, 1 oz raw  5 grams; 3 oz cooked  22 grams
* Bacon, 1 slice  3 grams
* Canadian-style bacon (back bacon), slice 5-6 grams.  CANADIAN BACON WINS!!!! lol

Eggs and Dairy

* Egg, large - 6 grams protein
* Milk, 1 cup - 8 grams
* Cottage cheese, ½ cup - 15 grams
* Yogurt, 1 cup  usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert)  6 grams per oz
* Medium cheeses (Cheddar, Swiss)  7 or 8 grams per oz
* Hard cheeses (Parmesan)  10 grams per oz

Beans (including soy) - I don’t do the soya much but the occasional bean salade in the summer is yummy.

* Tofu, ½ cup 20 grams protein
* Tofu, 1 oz, 2.3 grams
* Soy milk, 1 cup - 6 -10 grams
* Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
* Soy beans, ½ cup cooked  14 grams protein
* Split peas, ½ cup cooked  8 grams

Nuts and Seeds

* Peanut butter, 2 Tablespoons - 8 grams protein
* Almonds, ¼ cup  8 grams
* Peanuts, ¼ cup  9 grams
* Cashews, ¼ cup  5 grams
* Pecans, ¼ cup  2.5 grams
* Sunflower seeds, ¼ cup  6 grams
* Pumpkin seeds, ¼ cup  8 grams
* Flax seeds  ¼ cup  8 grams

Hai!

1060

thanks very much nimain :slight_smile:
very helpful, indeed.

goal progress check (start of log goals from early december also new years resolutions):

  1. smoking. have thought about it… but basically very little / no progress really.

  2. nutrition and sleep. just starting to get a bit serious now. teeny tiny little bit.

  3. snatch 35kg (smallest bumpers) - DONE!!

  4. clean 35kg (smallest bumpers) - DONE!!

  5. chin-up from a dead hang - DONE!!

  6. the biggie - bodyweight front squat. hrm. have decided i’ll aim for a bodyweight back squat first. demoralized about my squats.

progress generally - i haven’t gotten any better… have got just a tad bit worse on things like overhead pressing, standing rowing, deadlifting - because i haven’t been practicing them. i’ve basically been… snatching and front squatting. got my snatch from a max of 32.5kg at new years to 40kg. that is a pretty good increase percentage-wise. got my front squat max from 40kg to 45kg, too, which is also a pretty good increase percentage-wise, i guess. though objectively… it still really sucks.

i’ve been feeling a bit bad… that i haven’t really been ‘training’ i’ve been ‘working out’ with messing around so much with snatches. don’t know. anyway… starting strength for a while now. until i get stuck, i guess. then i’ll move those exercises out for a bit or whatever. increase the olympic lifting…

probably i should do SS back squats 2x per week and do front squats 1x per week. try and bring up my 1RM. i don’t know… anyway… keep on trucking.

Training (couldn’t help myself)

loads of rolling with eva, drainpipe, tennis ball, golf ball, hard plastic softball. tried a little squatting in my new oly shoes (normal heel raise) and i can’t. some face pulls. 30 minutes AMT…