Generally low-carb, high-fat, although in heavy weeks I’ll up the carbs a bit to facilitate better recovery.
I use Surge during long workouts.
[quote]Sneaky weasel wrote:
Generally low-carb, high-fat, although in heavy weeks I’ll up the carbs a bit to facilitate better recovery.
I use surge during long workouts.[/quote]
Has the Surge helped? Seems like a really good idea, but I don’t know if the cost to benefit ratio is justified. I mean, couldn’t I basically get the same thing from another Carb/BCAA/Hydro mix?
I’m sure you could…I just like to support the site, and my income is a little more discretionary than average for a college student.
I don’t really notice much other than improved energy during 2+ hour workouts, but that alone is worth the price to me.
My Oly routine at the moment is 3 days per week:
Day 1
Cleans 5x3,2x2
Jerks 5x3
Front Squat 5x5
Deadlift 4x5
Day 2
Snatch 8x3
Snatch Pulls 5x5
Overhead Squat 5x5
Military Press 5x5
Day 3
Clean and Jerk 3,6x2
Clean Pulls 5x5
Back Squat 3x10 (Heavy with slight pause)
Bench Press 3x10*
*(I know, I know bench press. I’m new to oly lifting cut me some slack.)
The sets and reps are approximate and vary a bit. I been working on doubles and triples in the classics at the moment.
I can get 60c a liter lemonade, so I usually buy a liter and a half do drink over my training session. Keeps me with the energy I need for my 1.5-2h session.
If your nutrition and rest are in order and you are a beginner (using light weights) you could conceivably lift 5-6 times a week.
My training parameters are different everyday. Usually starts with one classical lift followed by back/front squats and then an assistance upper body movement like military press or chin ups.
I stay under 5 reps most of the time. We often do aerobic training by doing sets of 100 rep bodyweight squats as a finisher.
Feels good man.
[quote]forevernade wrote:
I can get 60c a liter lemonade, so I usually buy a liter and a half do drink over my training session. Keeps me with the energy I need for my 1.5-2h session.[/quote]
What kind of sweetener does the lemonade contain. I found a half of gallon Ice Tea for 90c and it just has sucrose and maltodextrin. I would guess it’s not bad even if trying to keep lean?
A beginner doesn’t 5-6 sessions a week. They are better off resting. 3 or even 4 sessions in a week is PLENTY.
OLifting will batter your legs, trunk and shoulders to pieces if your not use to it. If you are then your not a beginner. Going ATG on front and back squats, snatch and Cleans beat you up. If you have mobility issues that will beat you up.
You are better off resting and only doing 3 sessions Olifting.
This is what I use to do:
A and B session
A session: Snatch
dynamic stretch
bar work
Snatch 3reps x 6sets at 80% of 1RM or thereabouts. Sometimes I’d go a bit heavier if I’m feeling frisky
Technical work: Snatch balance OR Jerk from racks or Power Jerk
Front Squat: 6reps x 5sets at 80% of 1RM
strength : dips or pull ups or anything to rest the legs a bit
Clean Pulls : 110% of best C&J
Ab or back work
B session
A session: Snatch
dynamic stretch
bar work
Clean and Jerk 2reps x 6sets at 80% of 1RM or thereabouts. Sometimes I’d go a bit heavier if I’m feeling frisky
Technical work: Snatch balance OR Jerk from racks or Power Jerk
Back Squat: 6reps x 5sets at 80% of 1RM
strength : dips or pull ups or anything to rest the legs a bit
Clean Pulls : 110% of best C&J
Ab or back work
This is after your technique is more steady so about 3-4months in to training with a coach 3x a week.
The fist 3months are different, less structured int eh % you lift as your technique isn’t consistent enough to warrent % yet.
You will do lots of bar work and learn to lift from the hang and the floor to connect the lift so it is ‘seamless’ in motion and you cankeep all of your positions correct. Add 2.5kg or 5kg to each side once your looking good for 3sets with a given weight. No big issue. If it looks good for a few sets move it up.
But currently this is what I do:
Mon, Wed, Fri lunchtimes I squat up to a 4RM on front or back squats, I alternate and I super set in pull ups, chin ups or wide grip pull ups
OLift, Mon, Wed after work and Saturday morning
2 sessions I’ll do:
Clean pulls 3reps x 4sets heavy
C&J to a few singles to days max then drop by 10% and go back to max single again, hoping 3-5 depending on how frisky I am
Dips
Clean Deadlifts 3reps x 4-5sets heavy
Ab roll outs on barbell
1 session
Snatch Pulls 3reps x 4sets heavy
Snatch to a few heavy singles, go down a bit then back up aiming for 3-5 heavy singles
Whatever exercise:
Snatch Deadlifts 3reps x 4-5sets
Incline sit ups with weights
I hurt my back years ago from Gymnastics and DL so I have a ridiculously slow pull off the floor that I need to fix.
Koing