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22-May-04, 09:17 AM
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#256
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by Iain
Good to see you back.
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Thank you. I won't be here as much as I once was but at least I'll drop in now and then to see if there's anything happening.
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Originally Posted by abarlament
Looks like a robust routine. How are you doing for weights on the olympc lifts?
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My weights suck. I power clean 85 kg (roughly 185 lbs) for a single right now and I've been stuck on that a while. I'm not in any hurry so I'll keep on plugging in the 75-80 kg range till I hone my technique a little. For power snatches I'm at 55 kg (about 120 lbs) for a single. My shoulders, both of which are slightly screwed up from biking-related injuries, have a problem with the second pull but I'll get over that.
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22-May-04, 01:06 PM
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#257
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Wow man that's a dense routine, why not split it up into maybe 4 days? Either way goodluck.
__________________
You will die, when i say, you will die, back to the front.
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23-May-04, 12:23 PM
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#258
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Registered User
Join Date: Jun 2003
Posts: 692
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Nice looking routine ebon00. You have any updated pictures?
Also, have your goals stayed the same or changed?
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24-May-04, 06:50 AM
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#259
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by DaRkAnGel
Wow man that's a dense routine, why not split it up into maybe 4 days? Either way goodluck.
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4 days would mean having waaay too much stress on the hip region (I certainly don't need more upper body work). As it is now with deadlifts galore on Monday, full leg workout on Wednesday, and power cleans on Friday my hips are taking all they can.
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Originally Posted by KetoManiac
Nice looking routine ebon00. You have any updated pictures?
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Nope. I take pics when I'm in shape. Right now I'm a bit off.
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Originally Posted by KetoManiac
Also, have your goals stayed the same or changed?
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Pretty much the same. Overall conditioning really. I don't care too much about breaking any particular weight barrier in my lifting and I don't really care about my bodyweight. |
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27-May-04, 10:27 AM
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#260
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Registered User
Join Date: Jan 2003
Posts: 1,679
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" Upper body" - Monday 5/24/04
Snatch-grip deadlift
110 kg for 5 sets of 3 alternated with
Bench press
83,5 kg for 5 sets of 1
Deadlift
125 kg for 3 sets of 1 alternated with
Military press
42,5 kg for 3 sets of 5
Power snatch
40 kg for 3 sets of 3 alternated with
Incline press
60 kg for 3 sets of 5
I added some rotator cuff work, ab work, 10 min on the stairmaster and 20 on the stationary bike. I'm trying to work on my technique on the benches so I keep the weight a little low (not that much though, my pressing sucks donkeys). Deadlifts are kind of lame (weight-wise) but the snatch-grip deads take a whole lot out of me. I'm using a wider grip on the power snatches right now to see how that works out. So far so good. |
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27-May-04, 10:29 AM
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#261
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Registered User
Join Date: Jan 2003
Posts: 1,679
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"Lower body" - Wednesday 5/26/04
Front squat
75 kg for 5 sets of 3 alternated with
Stiff-leg deadlifts
75 kg for 5 sets of 5
Leg extension
55 kg for 2 sets of 8
Lying leg curl
30 kg for 2 sets of 8
Standing calf raise
80 kg for 2 sets of 8
20 min on the bike and I was done. Both front squats and stiff-leg deadlifts were murder today. The deadlifts form Monday were still with me.
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31-May-04, 09:18 AM
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#262
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Registered User
Join Date: Jan 2003
Posts: 1,679
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"Upper body" - Monday 5/31/04
Snatch-grip deadlift
110 kg for 5 sets of 3 alternated with
Bench press
83,5 kg for 3 sets of 1
80 kg for 2 sets of 1
Deadlift
130 kg for 3 sets of 1 alternated with
Military press
42,5 kg for 3 sets of 5
Power snatch
41 kg for 3 sets of 3 alternated with
Incline press
60 kg for 3 sets of 5
That workout was almost murder. I had a fairly bad cold on Friday (still trained but kept the weights about 10% lower than usual; nothing to note here) and it stuck with me over the weekend. But, I never miss workouts so I was back again today. And like I learned from Bill Starr, when you feel like crap it's worth upping your weight. I only upped on deadlifts (+5 kg) and snatchs (+1 kg) but I still worked myself nearly into the ground. Added some ab work, rotator cuff work, 15 min on the stairmaster and 15 on the stationary bike.
To add insult to injury: while I was killing myself with 130 kg deadlifts a huuuuge lifter at my gym was doing Yates rows with 180 kg (sets of 6) right next to me. Yeah... I feel soooooo strong right now. |
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31-May-04, 10:17 AM
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#263
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Glad to see that you're still kickin' it!  : Thanks for continuing your great contributions to this forum.
__________________
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Push your limits — define aggressive goals
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_________P R O G R E S S___P I C S
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05-Jul-04, 08:43 AM
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#264
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Registered User
Join Date: Jan 2003
Posts: 1,679
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OK, so I moved clear across the country to a relatively small island. That's a big enough change in itself but now I can't find a gym where I can do my usual stuff. The best I've found is a Nautlius gym. Granted, it has the old late 70s/early 80s Nautilus machines which are still the best that's ever been made but I really miss my power cleans, snatches, and push jerks. Can't even do deadlifts with much more than 100 kg (225 lbs), it feels like I'll fall through the floor.
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05-Jul-04, 07:40 PM
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#265
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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I'm very sorry that you only have *gasp* machines to work with, ebon. Look on the bright side, at least supersetting won't be as hard (quick weight changes and all that), but I do agree with you, machines don't compare to freeweights, especially when you are into the olympic lifts. Guess you have to make due until you find a nice gym. Good luck with that.
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05-Jul-04, 07:41 PM
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#266
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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By the way, is that Christian Thib in your avatar?
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13-Jul-04, 07:51 AM
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#267
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by abarlament
By the way, is that Christian Thib in your avatar?
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Yep. That's the man himself. |
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15-Jul-04, 08:50 AM
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#268
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Registered User
Join Date: Jan 2003
Posts: 1,679
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I am currently losing bodyfat fast. It's no new wonder supplement and no new diet or anything. I just do more work than I used to. Due to the shaky economic foundation that comes with being a recording engineer (jobs can come any time but there are also weeks, even months, of nothing at all) I've taken a part-time job delivering newspapers. I do my route in about 2 hours by foot and man, I've never seen anything like it. My diet is a joke compared to how I should eat to lose fat but my abs are coming in sharper by the day. I've been doing this for less than a week and the effect is downright startling. Low-intensity, long-duration cardio has its benefits.
On the weight-lifting front I've settled down to doing three whole-body sessions each week with slightly less emphasis on legs. I feel I need to get used to walking for two hours a day before I can use the intensity I used to. |
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15-Jul-04, 11:24 AM
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#269
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Glad to hear it, any reason you aren't eating how you used to? And when you say your diet is a joke, do you mean you haven't been protein cycling and all that stuff you used to do?
Still supersetting?
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19-Jul-04, 07:24 AM
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#270
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by abarlament
Glad to hear it, any reason you aren't eating how you used to?
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Well, I still eat the same number of meals but...
Quote:
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Originally Posted by abarlament
And when you say your diet is a joke, do you mean you haven't been protein cycling and all that stuff you used to do?
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...I've had to cut that part since I wasn't getting enough calories from it once I started working every morning. Now I eat waaaaay too much fat to be losing weight like this but I'm looking for some kind of happy middle ground. Might have to add more complex carbs to my early meals and see what happens.
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Originally Posted by abarlament
Still supersetting?
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Not right now. Like I said, I now have a sucky gym. Forget about supersetting, I can hardly get to do the really good stuff (i.e. squats, deadlifts etc.). I've gone on a kind of maintenance workout using to decent free weight stuff I can fit in and supplementing that with the Nautilus machines until my body gets used to the new stresses. |
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Tags
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