i weighed myself at 108kg today. 12-17 more kgs to go
ok i decided ill do a pyramind for squats
something like 1 single, 3 reps, 1 single, 5 reps, 1 single, 1 single. generally boosting the CNS then doing reps for growth and then trying to get a new PR
on the deadlift i think i shoudl stop the singles. been doing singles since december, added 70kgs, ill try doing 25 for a start since rippetoe suggest 15. ill try starting with 140kgs. add 5 each workout. till i cant do 5 and then add 2.5 instead.
also to make it better
monday deadlift
tuesday front squat
wednesday back squat
thursday deadlift
friday front squat
saturday back squat
ill also go for olympic weightlifting… whenever i feel like it. right now i mostly need strength. after a year or so when i have much much more strength and have learned the olympic lifts form pretty good ill have some days decided only to oly lifting.
seems kinda good, going every day to the gym, with few reps, high weight every day and i can dedicate every day except thursday to just improving on just one lift and ill still have crazy improvement.
today deadlifts
15140
15150
and i totally killed my callouses.
i also need to get more hamstring flexibility, i cant make my back straight at the bottom, so either ill scrape my legs… which i did or my back rounds.
anyway ill do more stretching, if this is fixed ill get less scrapes and even higher strength since ill be using my back right.
[quote]lordstorm88 wrote:
anyway i dont get why i keep forgetting i shouldnt eat crap. i always eat them thinking they have lots of calories and stuff and they help and i forget that whenever i dont eat right i start doing horrible at the gym.[/quote]
I hear ya, man. For the most part, I’ve found it relatively easy to stick with my new lifestyle, but every once in a while, the stupidity strike, and crap is consumed. It doesn’t take long to realize why it’s a bad idea, because more often than not these days the crap food makes me physically ill.
Take it as a positive that you are sticking with it for the most part, and use the slip-ups to fuel your determination. I find that I’m going longer and longer between crap foods, and it’s getting easier and easier with time. I take a long view - this is a permenant change, and a massive one (for me, at least), so it’s not surprising to have a few hiccups now and then.
i know, i just was serious about forgetting it. its not that i cant resist those foods… i just simply forget they mess me up haha.
and yeah its alright, i always feel better when squatting and dieting right ;). ive definitely learnt that
went weightlifting today
learnt something new, helped and all, but didnt do any more weight. so i womt mention the weights again for it… since ill be doing 40 kgs for a long time to learn the form. not that i mind really, i still have years more needed to reach a decent strength.
I’m watching this with interest, Lordstorm. I notice you take your big lifts pretty seriously, like me. Thinking about strongman or powerlifting?
olympic lifting.
i dont even do bench press anymore, sodefinitely not powerlifting.
its just that olympic lifting is so much more fun. i bet ill feel way better to get a new PR on an olympic lift than squat/deadlift/bench press.
back squats 560, 2100, 1120, 1122.5, 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.
front squats
560
2100
1110
1115
1117.5
1120
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 3670lbs 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.
[quote]lordstorm88 wrote:
ill also try doing overhead presses,[/quote]
Have you considered complementing your overhead presses with some push-presses? This is a great oly-related movement and it works your shoulders too. I’m a big fan.
i do the push press at ol. lifting.
at the gym i go while the owner is cool, he gets complaints if we hit the weights on the floor or something so thats why i dont fancy doing power cleans or snatches or clean and jerks… or push press at the gym. otherwise i definitely would.
i can still do them at the ol. lift place.
day will be off today since its deadlift day but my hands still hurt from those callouses i broke. cant really have a tight grip if it hurts so yea. gonna be pretty busy today anyway.
ok so i came up with this to include other stuff
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
so ill go today to do calf raises and dips or something(next monday ill start the program right)
calf raise
like 1760 or something, a bunch with 100, 210120, 26*140kgs
dips
3*3 average. i guess i gained lot of weight without continuing these haha, i had up to 6 i think?
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 much 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.
gym was closed today. darn.
oh well i was kinda sore from yesterday from the hamstring machine thing. and my feet hurt way more than usual for some reason when walking. must be the calf raises.
starting monday though ill try doing everything as programmed. my hands should be fine by then, and i stole some chalk from my olympic lifting place… which always is better than the one the gym had
ok after reading this
i finally learnt that i actually knew how to deadlift right. its just that i thought i could not scrape my knees. i could still use some more flexibility but at 6 feet i guess for now ill just scrape my knees a bit.
now i can also lower the bar, since i used to have it around 2 inches up, now i can put it 1 inch.
after i plateau again with the 2*5 scheme im thinking of going for deficits and rack pulls. or maybe stiff legged deadlifts to really build up my back.
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.
i need some fast flexibility…
back squats
560, 2100, 1120, 1125 PR, 2*115.
did some negative pull ups