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RE: Any serious weight lifters here? - 5/30/2008 11:04:56 AM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
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front squat
5*60, 2*100, 1*115, 4*110 PR, 2*110. idk why but whenever i make a really hard set then my muscles just get so tired i cant do another one.
oh well
good mornings
did a bunch with 60, 70, 80 and 90 kgs. went about as low as i can without rounding my back. ill slowly try to go lower as time passes
strict form overhead press
5*60, 4*62.5
the last rep in the 4 rep set was the hardest rep ive ever gotten on the overhead press, it was fun.
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RE: Any serious weight lifters here? - 6/2/2008 9:01:52 AM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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front squat
5*60, 2*100, 1*117.5, 4*112.5 PR, 1*122.5 failed.
next time ill use 114.5 instead of 115 cause i drifted too far forward in the last rep this time.
overhead press
5*62.5 PR
shoulder shrugs with 60, 80, 90 kgs
did a LOT of overhead squats. apparently i have great shoulder/chest flexibility since i was able to go all the way down with my arms almost straight up forward in an overhead press position (kinda like the split? jerk)
so since i have the flexibility down pretty much ill switch between wide (snatch) and narrow (clean) grip between every workout. ill start with 30kgs doing 10 sets of 10 reps so my hands/arms get used to it cause they are shakey as heck.
i still do need hamstring/ankle flexibility though for sure.
im hoping to get a 4*140 front squat by around 4th july or so. front squatting 6 plates for reps just has something cool about it
btw yesterday i weighed myself at 107.6 kgs
ill be weighing myself every sunday morning after using the king's throne. if im losing weight the next 2 sundays that ill weigh myself, even if its just a kilo or half ill continue what im doing for food
< Message edited by Konstantinos -- 6/2/2008 9:09:42 AM >
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RE: Any serious weight lifters here? - 6/2/2008 10:56:15 AM
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csl7037
Posts: 1630
Joined: 3/24/2008
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Sounds like you're doing great! But we're down to 4 weeks from those goals! YIKES!
I measured today and I'm actually down to 28 1/4" at my waist. If I can just keep a little bit more steady loss the next few weeks (down to maybe 26"?? I could live with 27") and tighten up some more, I'll be happy. I forgot to weigh myself at the gym this morning. I'm not putting much stock in weight but I'm curious and thought about it before I left but forgot when I got there.
Dh and went away for the weekend because my aunt and uncle had the kids this weekend. I planned to work out Saturday but, of course, the little fitness center in the hotel didn't have any of what I needed. So today, I did Saturday's leg workout and today's upper body. Wow! My shoulder and my hamstring have both been bugging me, though, so I didn't really increase any of my weights - it stinks to get old!!!
I've also got to teach a 5:00 yoga class today. My schedule is kinda crazy already since I doubled up today. I guess Wednesday I'll try to do the other leg workout. But that night, I'm subbing back to back step and a sculpting class! Oh my!! I better be careful. But I'm loving the money! We might go out of town again this weekend - to take the kids to the Nickelodeon Hotel in Orlando. We've been there a couple times and it's so much fun!!! My dad wants to do something fun with the kids and he lives in Orlando; there's really no reason to go far away, they enjoy that as much or more than Disney or anything else. It'll be fun. But it'll screw up my Saturday plan again. Maybe Friday I'll squeeze in the other two workouts for this week and be back on track next week. I've got to be careful, though. That's essentially FIVE workouts plus one or two yoga classes plus taking (I hope) two step classes, teaching one step and then also teaching a sculpting class - basically 5 workouts on my own, taking three classes, and teaching three classes in one week. Oh man.
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RE: Any serious weight lifters here? - 6/2/2008 1:08:06 PM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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so long as you sleep and eat enough you should be fine. i never have a tiredness/lack of energy problem if i do enough of both. i realized if i sleep enough im always at my best. 8 hours arent enough for me though. but 10 are great. 8 equals bored/depressed/tired all day. 10 equals happy and setting new PRs.
btw my hamstrings never bother me haha. the only time they ever got sore without doing hamstring isolation exercizes were one time with power cleans.
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 6/4/2008 10:57:23 AM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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front squats
5*60, 2*100, 1*120, 3*114.6, 2*115
well i read an article on tnation about how tall people have problem with squats in the sense that their aerobic system gives out before their uh.. lifting weights system lol. its true. either way whining aside im gonna get 115*4 next time and move on.
overhead press
65*4
next time 5 reps
did lots of overhead squats wide(snatch) grip with 30 kgs around.. 6 sets of 8 reps average. they are sooo boring. and quite hard on the arms/shoulders.
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 6/4/2008 1:21:10 PM
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csl7037
Posts: 1630
Joined: 3/24/2008
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No lifting for me today. My legs are a little sore still and I've got to make it through these two classes tonight! I haven't taught a step class in a while; I'm getting a little nervous, actually.
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RE: Any serious weight lifters here? - 6/5/2008 8:19:52 AM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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deadlift
i seem to be getting into a better position lately. i think my back barely curves anymore but ill keep doing hamstring stretching
1*100, 1*160, 3*160 PR
next time ill go for a slight increase to 162.5 since the last rep today was really hard to get, im not sure if i even locked out fully.. and usually if you arent sure then you probably didnt. ill be deadlifting once a week, and i think 3 reps are enough. more reps beat up my legs and hands too bad, and less.. i used less for 5 months so yeah.
calf raises
about 10 with 140 and 2*6*150
overhead press 3*65 yeah i kinda need more rest for this one.
leg press
half * 325 hahah i did that just cause i stayed with a couple big bodybuilders later and they did leg press. well one has a problem with his knees the other one barely ever does legs.. idk why? but anyway.
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 6/5/2008 9:02:38 AM
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Joep
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Hello!
Got into this thread a little late, but I am a serious lifter and multiple-certified personal trainer. I competed in the mid 70's as a bodybuilder and powerlifter. If there is anything I can do to help or any questions I may answer, please do not hesitate to contact me. Also, check out my website at www.meettherhino.com.
Thanks!
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RE: Any serious weight lifters here? - 6/5/2008 10:11:57 AM
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csl7037
Posts: 1630
Joined: 3/24/2008
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Hi, Joe! I like your site - the three-week flab loss plan is a good idea. My dh is training right now with "Mr. Florida" he does a 12 week deal that costs thousands of dollars! You're doing basically 9 sessions with a food plan for $600 - sounds like a deal to me! Best of luck!
My lifting is gonna be off schedule this week, I'm afraid. Teaching those three classes last night did me in. I woke up this morning happy that I'm not really sore so I went to a step class. I'm not sure but I'm so tired everywhere!! I feel like I've got the flu except I'm not sick. I just ache. I'm not complaining - I love the feeling that I've pushed myself beyond. But wow. My shoulder's pretty unhappy with me and I think I should ice it today. Maybe that hamstring too. I was reading this morning about foam rolling and think I need to get me one of those to work out this hamstring!
My plan is to lift again tomorrow (I hope) and then take the weekend off. We're going to the Nick Hotel in Orlando Saturday night. It'll be so much fun! And I'm exciting about going and not feeling like a fatty-fatty. It's very fun.
Anyone who wants to critique my current plan and progress, check out this thread I started yesterday. It took a lot of nerve to post that so be kind - but be honest.
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RE: Any serious weight lifters here? - 6/5/2008 12:29:24 PM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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sounds like overtraining maybe. if you are eating and sleeping right and still feel like being sick then its very possibly overtraining. if your weights stall then thats a second sign
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 6/5/2008 12:39:13 PM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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just read that thread
hes right about the dairy, but since you are 37 and a girl if you can make progress while eating dairy then i'd say continue like this. so far you've been making progress. if you stall, drop it till you reach the point you need.
your quads look quite big
but i think right after you finish this program you should do some strength/mass program and bulk up. if you add say 40 pounds and 20 of them are muscle you'll have much, much higher lifts and then dropping the fat will be way easier.
_____________________________
i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 6/5/2008 12:53:03 PM
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csl7037
Posts: 1630
Joined: 3/24/2008
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I really am enjoying picking up these classes at this new gym - need some fun money for summer!! And yoga's no biggie but I do need to be careful with the toning and even step classes. It can get rough. I need to guard against injury, I know. And too many of these classes is definitely going to wear me out and hinder my workouts. I need to find a balance, I think.
I wasn't sure what to think about the dairy. Telling a 37 yo female no dairy, like you said, is a bit counterintuitive. Easy for a young guy with big dense bones to say that. And the jury definitely seems to be out, from what I've read, on whether dairy is good or bad. I have to wonder, though, if it could be making a bit of a difference. But, at the same time, it's not like I'm working toward a competition. I don't want to do anything crazy drastic, even for a short time because, if it's not something I can do all or most of the time, whatever benefits there may be, I wont be able to maintain anyway. It's something to think about, though. I am hoping some of the ladies on that site will weigh in on that for me too.
After I lose a little more I would like to try to bulk up. I need to do it slowly, though - like most women, putting on fat terrifies me! I'm liking the progress/growth I'm seeing now upper body, even though I'm cutting. My quads are getting bigger too but I've got sadly little definition there just because there's still a good bit of fat I need to lose. I've got work to do. But I wouldn't know what to do with myself without a goal to work toward.
Is today an off day for you?
< Message edited by csl7037 -- 6/5/2008 12:59:26 PM >
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RE: Any serious weight lifters here? - 6/5/2008 1:32:25 PM
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csl7037
Posts: 1630
Joined: 3/24/2008
Status: online
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It's going to be hard to do what you want with less equipment. Maybe you can try some new things for a while, though. I know I'm bad about getting stuck in ruts.
Talking about me bulking and working up strength, made me go back to an article I just read. I love Jen Heath because she's got like 4 kids, she looks phenomenal, and she's so willing to share and give advice. In an article about why women should take creatine, she said:
quote:
"I can't describe to you how much creatine has helped my performance over the years. I wouldn't dream of going without it. When I first started preparing to become a competitive bodybuilder, I was doing reps on bench at about 90 pounds. I was repping squats at about 135 and bent over rows at about 60. I was curling 15 pounds (per arm) and shoulder press topped out at 15 per arm. Back then I didn't take any other supplements except fish oil and a multi-vitamin. I'd pretty much come to a standstill.
"It was then that a trainer friend told me I ought to take creatine. Since I'm the opposite of hesitant, I jumped right on it. I continued to lift with the intensity I'd been using, just with the creatine added into my scheme. At the end of three months, I'd increased my bench to 135, my squat to 165, my bent rows to 90. I was able to curl 25 pounds and my shoulder press went up to 25.
"I can honestly say that since I wasn't really incorporating anything extra in my routine, that the strength increase was largely due to the creatine supplementation. I now (performing reps) bench 155, squat 185, bent over row 155, curl 35, and shoulder press 35.
"I believe that creatine has played a major role in my strength increases. I look the way I do now because I've been able to excel at my weights, and I have creatine to thank for a lot of that. I'd never not take it!"
She makes it sound great but, given my 4th of July goal, I don't want to try that now. The chance of bloating and there not being enough time for my body to adjust to it if it needs to makes me want to wait. Maybe after the 4th though. I thought that was really interesting, though, because she laid it on the line with her weights. I usually only have dh to use as a guage for how much I'm lifting - and comparing to your numbers would just be silly. She gives me something here to shoot for and a good benchmark to use.
She said, when she started to compete, she was doing reps on bench at about 90 pounds (I'm adding total 35 to the big bar - what's that 50-55?); repping squats at about 135 (I'm using 45s = 105-110?); bent over rows at about 60 (I do these on the machine at 70 but I don't think that's the same); curling 15 pounds (per arm) - my last set is with 16s but it's really too heavy for me; and shoulder press topped out at 15 per arm (I have terribly weak shoulders and one with a possible rotator cuff issue I'm hoping to just keep delaying dealing with - I don't push shoulders past 10s and I'm in no hurry to try).
< Message edited by csl7037 -- 6/5/2008 1:38:55 PM >
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RE: Any serious weight lifters here? - 6/5/2008 1:50:55 PM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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not really, im gonna have all the equipment ill really need. i wont have pins or a squat rack but there will always be someone to help me if i have some hard set.
and im sure she exaggerates really. ive only been on whey (wow that sounds as if its a drug hahaha) and made the gains ive made.
granted its much harder for a 120lbs 37 year old woman but the idea is same. i'd probably do something like rippetoe except i wouldnt increase by 5 lbs every workout. if you know the starting strength by rippetoes then i'd suggest: find a weight you can do 3*5 squats. do 3*5 squats, use 5 lbs more next workout. suppose you get 1*2, then obviously go back to the previous weight and work it up to 3*8 or something then increase the weight.
basically, add reps each workout and then more weight. whatever you feel most comfortable with. i feel more comfortable with more weight, less reps and working it up to what it should be, rather than increasing more reps on less weight till i can get the reps needed with higher weight.
whatever the case increase weight or reps with every or almost every workout
edit: oh btw the normal "Big" bar is 20kgs=44lbs.. sometimes 45lbs. consider it 45 lbs. and generally if you can use the big one.. i say use that one.
im not sure why there even are other bars for? except for the trap bar for deadlifts i really dont get whats the point for any other bars. maybe the small one that most people use for curling is cause it weighs less? or cause it needs less wrist flexibility? i dont really get it.
< Message edited by Konstantinos -- 6/5/2008 2:07:58 PM >
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 6/5/2008 2:29:14 PM
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csl7037
Posts: 1630
Joined: 3/24/2008
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http://www.fitnessgiant.com/gismco.html
Our machine looks a lot like this one. That's what I call our "big bar". I think, if that is a 45lb bar, the counterbalance of the machine diminishes that weight. But I'm not sure.
The "small bar" is something like this.
http://www.pacillo.com/detail.asp?product=251
Those are the only options at my little women's gym. The new gym I'm working at has a LOT more, though!
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RE: Any serious weight lifters here? - 6/5/2008 2:37:40 PM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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yeah
the small one is 15 pounds i think.
the smith machine one.. im not sure at all.
go to the new gym and use a normal 45 lbs bar :D smith machines are just.. horrible. i'd only ever use em for bench pressing maybe if i had no spotters.
but i guess if you have nothing else to use, better than nothing
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RE: Any serious weight lifters here? - 6/7/2008 8:48:35 AM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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front squats
5*60, 2*100, 1*122.5 PR, 1*117.5 2nd rep failed
the failure was definitely due to muscles getting tired, not CNS
im gonna consider having 2 days heavy and 1 light per week
better yet im gonna go monday to olympic lifting. thats pretty light in a way so that will do
overhead press
5*65 PR, 1*67.5
next time 67.5 hopefully by next week ill pass my best which was 1*70 then i had to deload for some reason im not even sure why. but anyway now my form is better anyhow.
good morning hamstring stretching with 60 kgs
im gonna try to lower myself more and more on those. they are pretty light but they sure as heck are painful for a stretching haha
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RE: Any serious weight lifters here? - 6/9/2008 8:59:24 AM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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i didnt do any leg work today cause i think im reaching overtraining with the legs.. ive added around 25-30kgs in 30 days in my front squat. gonna get a light workout in wednesday and friday for a 1RM, pretty sure ill get 125, most liekly 127.5 and im really hoping but probably not 130kgs.
overhead press
4*67.5
which probably means this week im gonna set new PRs finally. its increasing pretty fast so im confident ill reach 80kgs before it stalls again.
question from anyone that has done smolov.. when should you start it? im thinking of when i have around 2xBW back squat or 1.5-1.75xBW front squat
also how would you prepare for it since its quite a beast?
im gonna go for the texas method rippetoe for intermediate lifters in mid july or so as thedude(someone from tnation) suggested. then im not sure what program to do.
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i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 6/9/2008 10:42:08 AM
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NoShow
Posts: 462
Joined: 5/10/2005
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quote:
ORIGINAL: Konstantinos
question from anyone that has done smolov.. when should you start it? im thinking of when i have around 2xBW back squat or 1.5-1.75xBW front squat
I'd say those are probably close to the minimums. Smolov is definitely a more advanced routine. Also it's a specialization routine, in that if you're doing it for Squats, you should be doing basically maintenance on everything else.
quote:
also how would you prepare for it since its quite a beast?
It's the volume that wipes most people out. I'd say doing 5x5 with a top weight, where your goal is to reduce rest time to a minimum will get you ready. That or a 20 rep back-off set.
quote:
im gonna go for the texas method rippetoe for intermediate lifters in mid july or so as thedude(someone from tnation) suggested. then im not sure what program to do.
I should be able to stay on a Texas Method-ish routine for a few years. Just tinker with it here and there, when ever you stall out.
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RE: Any serious weight lifters here? - 6/9/2008 11:38:08 AM
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csl7037
Posts: 1630
Joined: 3/24/2008
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If you think you're flirting with an injury, Konstantinos, best to back of a bit than to go too far and be out for weeks! That just stinks.
I went back today to a routine I used a couple summers ago. It's something I got from t-nation (Chritiane Lamy). I was excited to look back last night and my weights currently looked a lot higher than two summers ago. But I did the workout this morning and realized it's got a lot more per muscle group than the one I've been doing so I wasn't able to do some of the same weights as I was doing on the other routine. But I was still doing a lot more than two summers ago. It's a fun workout. Today I did....
25 pushups (warmup)
Incline bench press: 3x8 w/17.5s on the big bar (smith machine), 1x8 w/15s
Peck Deck Machine: 4x8 drop sets @35-25
Bench Press: 3x8 w/20s on the big bar (smith machine), 1x8 w/17.5s
Flyes: 4x10 w/12# dumbells
Barbell Row: 4x8 w/ 25s on the small bar
Seated Row: 4x10 @40-70
Lat Pull Down: 4x10 at 50-60
Decline abs: 2x16@12#
Ball crunches: 2x25w/10#
I think I'll feel that tomorrow! Trying to get remotivated. Measurements have not really moved the last couple of weeks. Needing to really clean things up a bit the next few weeks.
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RE: Any serious weight lifters here? - 6/9/2008 11:43:19 AM
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NoShow
Posts: 462
Joined: 5/10/2005
Status: offline
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quote:
ORIGINAL: Konstantinos
now a 200 front squat at around 100kgs bw... i wouldnt call it an intermediate lift.
That's not what you said earlier. Here you're talking about two times bodyweight front squat. Earlier you said two times btw back squat with a 1.50-1.75 bw front Squat.
quote:
i ahve a tendency to overtrain or something haha. i think about a year would be more than enough.
Not letting a program "work", because you choose to overtrain just means nothing will work. Smolov will overtrain you for sure, it's just a boatload of volume.
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RE: Any serious weight lifters here? - 6/9/2008 11:53:11 AM
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Konstantinos
Posts: 6219
Joined: 4/14/2005
From: Greece Thessaloniki
Status: online
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quote:
That's not what you said earlier. Here you're talking about two times bodyweight front squat. Earlier you said two times btw back squat with a 1.50-1.75 bw front Squat.
yeah i know. i meant im probably reaching 150 in a month or two, and then im sure that in a year ill have reached 200 with the texas rippetoe.
quote:
Not letting a program "work", because you choose to overtrain just means nothing will work
yeah i know, thats why im gonna follow the texas one as it tells me to, probably start with 10% less weight than i would use. that should also serve as a deload and get me used to it too
_____________________________
i can pick you up off the floor and put you over my head
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RE: Any serious weight lifters here? - 6/9/2008 12:15:48 PM
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NoShow
Posts: 462
Joined: 5/10/2005
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quote:
ORIGINAL: Konstantinos
yeah i know, thats why im gonna follow the texas one as it tells me to, probably start with 10% less weight than i would use. that should also serve as a deload and get me used to it too
From there you can tinker with the volume day and\or the intensity day as needed. The basic template volume\recovery\intensity allows you to come up with a few dozen variations, so that's why you should be able to utilize it for years to come.
As Vern Gambetta said:
quote:
Are there training secrets? I think that is a fair question to ask when you see all the hype about the different training secrets available for exorbitant prices available for purchase. Honestly in my 39 years of coaching and a few more beyond that trying to be an athlete I have not found any secrets. What I have seen is that those who claim to have secrets are closed minded people who depend on hype and smoke and mirrors to convince people that they really know something that no one else does. It is even better if you claim to have the Russian or East German training secrets and you call everyone comrade. There are no secrets, training demands structure, progression, directed work that understands the interaction of the body, gravity and the ground. Here is the free “secret” model for reverse periodization (another meaningless term) Get Strong, Get Fast, Get Fit, Get Specific, Compete. You learned that right here free. What do you do with it, that is up to you, no secrets, I am not coaching the people you are coaching. One size does not fit all. Use your knowledge and creativity and run with it. The secret is that simplicity yields complexity.
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