Not So LiteWeight Log

Training Training Logs
41

[quote]Intersweat wrote:
LiteWeight35 wrote:
The strength has been increasing so far. I have increased the weight every time I lift and I have even increase the HIIT. For instance, this past April my power clean for 6 reps was about 70 pounds with an oly bar.

Just this past monday I was able to do 105 plus the oly bar. I know those weight aren’t breaking any records, but, they show me a clear improvement. I hvae increases the weight on every lift.

I think I might have pushed the HIIT a little to far, which has resulted in the cramping.

Even though I said in the begining that I wasn’t concerned with the amount of wieght, I still want to see move weight on the bar.

Next week I am going to do something I haven’t done in a long time. I am going to so isolation movements. I am nearing a plateau and want to shock my body a little. The next four weeks will be spent doing bicep curls, bench press and seated shoulder press.

Do you think it is too soon to make the move? After these four week “isolation period” I am going to move back to compound movements for 6 weeks.

Any thoughts?

[/quote]

HIt the submit button too early on the last post OOOPPSS

As you said you are still increasing weight I wouldn’t recommend changing anything until you really start to stutter. Personally I would, even at the plateau stage, NEVER drop the compounds. I would change the rep ranges drastically i.e If i’m doing low reps I change to High. In saying that I always include some isolation movements and usually periodize the loading on the compounds i.e the rep ranges are never the same for more than 2 weeks running. Actually trying something different at the minute with a 10 x 3 routine on all the biggies followed by isolation stuff and to be honest I’m really liking it.

42

Day 29 (Day of week 5)
Training (Evening)
10 set x 3 reps (6rm)45 second rest

  • Deadlifts (straps
  • Weighted Dips
  • Lat Pulldown (Palms Down)

Arm work
5 sets x varying rep range (12,10,8,6,12) 1 min rest

  • BB Bicep curls, Tricep Press

Diet:
Meal 1: one egg and 1/2 cup tomato
Meal 2: 15 almonds
Meal 3: 3 oz chicken, 2 cups lettuce, 1 tbsp olive oil 1/4 cup vinager
Meal 4: Protein Shake
Meal 5: Sausage and peppers (what a crappy dinner)
Meal 6: Protein Shake

Update: Wieghed in yesterday at 212.5 lbs, which felt good. That brings me down 16.5 lbs since I started this voyage. Still have a ways to go, but, the progress looks good.

I also played my first american football (not soccer) game of the season. I felt great on the offensive side of the ball and I was able to block and move easily. On the Defensive side of the ball I was having a hard time getting the pressure I am used to. I would imagine it is the 40 pounds I am giving up to the man in front of me. I am going to have to use the new speed over the old brute force. It was fustrating not being able to be as physical but, I will have to adjust. Anyone have any tips on how to improve my game? Maybe an exercise or two

Supplements:
1 HOT-ROX

43

Day 30 (Day 2 of week 5)
Training:
HIIT Sprints
1 min walk (4.0 on tredmill), 1 min sprint (9.0 on tredmill) repeat 8 times

chest/Back Work
5 sets x varying rep range (12,10,8,6,12) 1 min rest

  • DB Bench
  • Bentover BB row

Diet:
Meal 1: Protein Shake with 2 tbsp falx Meal
Meal 2: 1 eggwhite wiht 1/2 cup tomato
Meal 3: 15 Almonds
Meal 4: 3/4 cup chicken salad, roasted red pepper, 1/2 cup lettuce and two pickle spears. 10 inch whole wheat wrap.
Meal 5: 1/3 lb Buffalo meat, 1/2 cup peppers, onions and mushrooms, 2 cups lettuce, 1 tbsp olive oil, 1/4 cup vinager

Supplements:
1 HOT-ROX

44

Day 31 (Day 3 of week 5)
Training:
I didn’t get t train today. I had to handle my mortgage issues first.

Diet:
Meal 1: 2 eggs, 1/2 cup spiniach, 1 slice cheese, 8 inch wrap.
Meal 2: 15 Almonds
Meal 3: 4 oz Chicken, 1/4 cup cheese, 1/4 cup kidney beans, 1 tbsp ranch dressing
Meal 4: 1 oz beef jerky
Meal 5: 1 cup cashews, 1 orange, 1 banana, 1 cup pretzles

I missed meal 6 today. The little women and I are buying a house and we had some trouble with the mortgage insurance company. We had to explain a shit load of information and have documents signed and notarized. I had her grad me a few things from the pantry so I wouldn’t be starving.

45

Day 32 (Day 4 of Week 5)
Training:
3 sets, 10 reps per movement (three movements per set)10 second rest between movement, 90 seconds between set

  • Good Mornings, Romana Deadlift, Reverse Lunge
  • Incline bench press, Standing Military press, Side Raises
  • Lat Pulldown, bent over row, Upright Raises

100 jumping jack and 20 sit ups

After the workout I was spent. This was a difficult workout that I made worse by eating shitty. Can not let that happen again

Diet:
Meal 1: 1 egg white and 1/2 cup broccoli
Meal 2: 15 Almonds 8oz green tea
Meal 3: 2 slices of pizza, one garlic knot, 8 oz sprite
Meal 4: 15 Almonds
Meal 5: 8 oz chicken, 2 cups salad(Avocado, tomato, corn, green and red bell pepper, lettuce), 2 Tbsp Dressing(olivie oil and lime juice.

46

Amazing progress man. I’ll continue to check in and watch how everything goes for you. I can’t believe though your strength levels are rising while you’re cutting weight, that’s awesome. I may have to look into how you’re doing things for my cut next summer and incorporate HIIT instead of steady state cardio. I guess everything is a learning experience at first but it seems as if you are striking rich here and not running into any problems, keep it up!

47

[quote]LiteWeight35 wrote:
Day 29 (Day of week 5)
Training (Evening)
10 set x 3 reps (6rm)45 second rest

  • Deadlifts (straps
  • Weighted Dips
  • Lat Pulldown (Palms Down)

Arm work
5 sets x varying rep range (12,10,8,6,12) 1 min rest

  • BB Bicep curls, Tricep Press

Diet:
Meal 1: one egg and 1/2 cup tomato
Meal 2: 15 almonds
Meal 3: 3 oz chicken, 2 cups lettuce, 1 tbsp olive oil 1/4 cup vinager
Meal 4: Protein Shake
Meal 5: Sausage and peppers (what a crappy dinner)
Meal 6: Protein Shake

Update: Wieghed in yesterday at 212.5 lbs, which felt good. That brings me down 16.5 lbs since I started this voyage. Still have a ways to go, but, the progress looks good.

I also played my first american football (not soccer) game of the season. I felt great on the offensive side of the ball and I was able to block and move easily. On the Defensive side of the ball I was having a hard time getting the pressure I am used to. I would imagine it is the 40 pounds I am giving up to the man in front of me. I am going to have to use the new speed over the old brute force. It was fustrating not being able to be as physical but, I will have to adjust. Anyone have any tips on how to improve my game? Maybe an exercise or two

Supplements:
1 HOT-ROX [/quote]

I don’t know if you do any, but look into footwork drills and practice exploding out of your stance. I was 5’10" 210-215 playing offensive guard throughout HS and I can say even at the light weight I was, I was extremely quick and powerful out of my stance. If you’re quicker and more explosive than the guy in front of you, you can get the upper edge on him.

Go out and see if you can get yourself a rope footwork ladder and google drills you can do with it. As for exploding out of your stance, something that always killed me was sitting in your stance for say 30 seconds, than exploding out and sprinting 10-15 yards and getting right back down into your stance for another 30 seconds and repeating the process over again. Since you’re not playing with pads, I’m guessing since it’s flag football, speed and quick footwork is going to be your friend rather than brute force.

*Edit: Also try and throw some wall sits into your workout too. They will build your stance strength and leg strength up nicely. Just in case you don’t know what they are, just lean your back up against the wall, hands and arms straight out, at a 90 degree seated angle like you’re trying to take a perfect shit position, lol, and hold for as long as you can. Repeat that a couple times and your legs will be screaming.

48

Thanks for the tips. i am going to look up some explosion drills. I am going to use some of the drill we used in college and HS.

49

Training:
Training:
HIIT Sprints
1 min walk (4.0 on tredmill), 1 min sprint (9.0 on tredmill) repeat 8 times
1 mile sustained cardio (12 minute pace)

Diet:
Meal 1: Protien Shake (Post workout)
Meal 2: Protien Shake
Meal 3: 3 oz Buffalo burger, 1 cup string beans
Meal 4: 1 cups chicken salad, lettuce tomato and 1 small pickle
Meal 5: 8 oz grilled chicken, 1 cup salad (avocado, tomato, corn, cucumber and lettuce), 2 tbsp dressing (olive oil and lime juice)
Meal 6:

50

Day 36 (Day 1 of Week 6)
Training:
Morning:
2 mile Walk

Evening

This week I start training twice per day, with an extra day rest.

Diet:
Meal 1: 2 eggs
Meal 2: Protein Shake
Meal 3:

51

So what happened?