What do you do on Saturday? I would keep 1 day with no training.
Sprints or long and steady, both work. It’s best to mix it up, sprints one week, long run another. I assume you don’t run during the week. You should do whatever you find is the hardest for you as long as it’s not too boring and it doesn’t cause any harm.
Stu
well if i can keep this up like i want to
ill be doing kick boxing mon/wed/fri
weightlifting tue/thu/sat
so sunday is the only day off.
hardest i’d probably say its the sprints if im really trying. constant pace is way boring for me. for now ill just see how this goes i guess and we’ll see about adding a running day.
Then why not do sprints as a second workout on a weight training day?
That is a busy schedule. I don’t think I would have the energy to keep up. I would assume that as you become more advanced in your discipline, the energy and effort exerted because greater and recovering takes longer. You’re young, right?
19 years old yes. im smart, vain i know… so ill learn quick but if all classes last 1 hour i doubt it will take all that much recovery. im thinking it will take about a year before it gets hard, when ill have to do upper/lower split and probably ill be more advanced by then. but honestly im not looking for either very seriously. now i like em both and later i may find (ive already tried and its hard to find one) an olympic coach. if i see that im good at it or at kick box or MMA if i start later, then i may take them more seriously. for now ill just be happy with getting bigger numbers and learning how to get punched without fainting
as for sprintings that, i guess i can try it on saturdays. maybe sunday mornings so that i burn some fat and keep the heartbeat up for the rest of the day… that kinda helps with recovery
Dude, Lordstorm has been doing Rippetoe for some time now. You should review his log. Maybe you guys can compare notes.
bleh ok so the past week i havent been feeling like going … or doing anythign for that matter and if you dont feel like doing weights, you wont really accomplish anything by going.
so i went today
i did squat 5100 but im really worried.
then i lowered the weight to 85 kgs and did a 585 while keeping my back and upper back “straight”. there is no way i can do this with the 100. so im gonna make a “deload” to get my core up to par with my legs. really with 100 kgs the only good thing about that squat is that i go as deep as possible. but my back rounds and the weight tends to want to go towards my toes as i come back up. anyway
i couldnt go more than 160 kgs in the deadlift…
and i did a 65*4.5 overhead press. then i felt something weird on my left lower part of the upper back so i stopped.
what do you guys do for motivation though when you really dont feel like doing anything?
I take a day off now and then. Often when I get in the gym and start warming up, it gets better. I’ve even set PRs on days I didn’t feel like going in. Other times, I stop the workout halfway through. If I take too much time off, the habit start kicking in and I have to get back at it or go nuts. I go nuts often enough as it is.
Stu
squat 5100 after that… im not sure why maybe cause i was awake like 20 hours hahaha but my legs like… felt really weak. they almost trembled when i tried to do a second set so i stopped.
bench press 582.5 24,385
deadlift i did a 160 that felt pretty easy, then i did a 165 
that felt also easy for a PR so i tried 170, couldnt do it , but im pretty sure ill do at least 167.5 the next time
pendlay rows 5377.5
some power cleans, dips and abs
im hoping my deadlift will go at least 200 by august which will be 1 year since i started, maybe 220 just for the heck of having 5 plates. it seems to increase really fast for me
today i did pretty good, which is kinda weird
one thing i did was do all exercises much faster and warm up much faster
squat 35105
overhead press 2565 2*67.5
deadlift 140, 160, 170, 170(higher than the previous time)
usually when i try for a new deadlift PR i never totally lock out, but im really close, but the next time im able to so its ok i guess Shrugs ive made awesome progress this way and i only make 4-5 lifts.
also did a few power cleans, highest problem is by far that as i pull i keep thinking to pull explosively, and i always “forget” to get under the bar fast enough. so unless i pull up to my chest i cant do it, whereas it should be fine if you pull just a bit above your waist
oh well, i pwned. +5 kgs to squat and +5 to deadlift from just 3 days ago
also took a video of the squats, but the dude that took it didnt point the camera low enough haha. oh well
squats 25107.5, 2*110 then i felt some part at the bottomest right part of my abs getting warm really really fast for some reason, it didnt hurt but i stopped anyway, next time ill do 110
pendlay rows 5380
bench press 2487.5, 290, 192.5
some abs and dips.
oh another good thing is that my lower back has almost stopped rounding at the bottom of the squat. it only rounds in the bottomest 1-2 inches now. before it was anything below parralel.
squats 5110 seemed easy, 4112.5, 2110 my left leg was already giving away
overhead press 270, 567.5, 267.5
deadlift 160, 170, 175 failed, 170.
power clean 75 again, but couldnt do 77.5
plus some abs 60lbs dumbbell crunches+10lbs plate russian twists.
my left leg really got tired very fast with the squats haha, kinda weird but i guess it happens. i have a video of the 4*112.5 set
seems my back curved quite a bit
It looked pretty good to me. Squeeze the glutes. Push back the shoulders. You’re making progress.
i kinda try to squeeze the glutes when i remember to but im not sure how much im actually squeezing them at the bottom(or rather at 90 degrees which is my sticking point)
the back i never really give it too much thought, ill try next time. eventually muscle-mind memory will just do the trick on its own 
if i improve my squat another ~30 kgs like i already have it will be balanced with my deadlift and i guess my deadlift will improve too since my legs are getting stronger anyway
i didnt do squats or deadlifts today cause my right leg had this small pain (not DOMS) the past 3 days . oh well
my bench goes up really really slow… any idea why?? is it cause i always do it to failure?
anyway
bench press 3390
pendlay rows 4382.5, 1*85 (one of the sets i did something stupid apparently cause my left shoulder got “pulled” forward and i guess it got dislocated? in a way but it seems fine. im guessing it will hurt a bit the next few days but it should be fine soon
did 7 dips
almost 1 pull up haha ive added quite a bit of weight too fast
sit ups with 65 lbs dumbbell, next time 70
russian twists with 5 kgs plate
now i really wonder whats wrong with my bench. its going up way too slow, its only gone up like 10 kgs in 3 months?? whereas ive added 30 kgs to my squat in 1 month
btw i weighed myself today at about 100.5 kgs.
if supposing some of it is still food i havent pooped and stuff lets say im 99 kgs
the least i had weighed myself was 91.5 and again supposing that was partially due to lost water if i was 94 i added 5 kgs. is that too much? though kinda for 1 week i ate crap, i guess without it it would be around 4-4.5 so if 2 of them are muscle it sounds good enough to me
ok so i finally found this place for teaching olympic weightlifting. and finalyl found someone stronger than me. i felt so lonely. haha anyway he taught me a few stuff about the snatch. it was cool
question though, he told me in everything to keep my feet straight(as in toes pointing forward), in squats too. whats the deal with that?
also he told me not to intentionally breathe, or breathe into my belly only (though he still mentioned about keeping my abs and back tight)
basically he just told me to keep my chest up and out and not even focus on breathing, then get my abs, back tight, squat down and breathe out as i come back up. also said that if i try to breathe in that gets too much blood on my head and that gets me dizzy
squats 14115, after that i was too tired to do more, i could only do 2 reps.
overhead press i couldnt even do 67.5 so i didnt do any
deadlift did 140,160,170, tried 175, was close but couldnt do it. i think i could have done 172.5
i guess im tired from yesterday. oh well
walked for around 2 hours today…
also went again to the olympic thingy… ill probably go almost everyday since its quite fun… the hardest thing is on my hands and my legs actually cause the bar scratches them a bit
learnt a few stuff
also did some front squats with 60 and 70 kgs, ill try 80 next time. also its amazing how much shoes can help for posture. tomorrow im going to go get shoes for weightlifting, hopefully they will help a bit. its just so much easier with them instead of running shoes.
question… is doing so much going to slow down my progress? or just for the first 1-2 weeks and then my body will get used to it?
ol. weightlifting again today. did a few jerks too today. i pretty much understand the movement right now… now its just up to my mind to get used to it.
im gonna take a day or two off, my legs are sooo tired