fast lifts slow food

[landsleaving]

Hi all, I'm going to start a journal to track what I am doing training and eating wise

 

General stats are:

Height 185cm

Body weight 85kg

Body fat 14.5% estimated

Snatch 62.5kg

Clean and Jerk 72.5kg

Squat 115kg

Front Squat 100kg

Overhead Press 62.5kg

Deadlift 160kg

Bench Press 90kg

 

 

So far today I have eaten,

2 bowls of oats, a handful of hazel nuts and a few walnuts, 2 bananas, 1 orange.

 

I'll have lunch shortly, Pumpkin, brown rice, onion, garlic, cabbage, yellow pepper, broccoli, carrot,extra virgin olive oil, salt, chilli & pepper.

 

Training this afternoon, will be speed work on snatch, clean and jerk @ 50% of max followed by front squats @90% 2,2,2,2,1

 

Dinner is to be decided, but will contain pumpkin!

Edited November 13, 2013 by landsleaving

[esqinchi]

Hey, nice log. Are you treating the pumpkin like squash? How do you typically prepare the pumpkin?

[landsleaving]

Cheers esqinchi, and it's only getting started, lets hope I can keep it updated!

I don't usually eat pumpkin, but a friend gave us a fresh homegrown one, Usually I'd roast it, but my better half persuaded me to steam it. It was gorgeous. I toasted the seeds too, but they came out very tough.

 

Training yesterday

Warm up, stretch and mobility

Front squats x5reps 50,60,70,80,90x4

Lunges x5 each leg 60,70,70

Rows x5 60,80,70

lateral raises full rom 2.5s, 4s, 8s

Followed by about 50mins of;

Drop snatches, Hang snatches and split jerks with 40kg

mostly in sets of 3, technique/speed focus

 

Last nights dinner was;

Millet flour, pumpkin, Split peas, onion, garlic, red pepper, celery, extra virgin olive oil, spices, salt, pepper

Tablets; Vitamin D, Zinc & Magnesium

 

Breakfast; 2 medium bowls of Porridge

Snacks today: bananas, oranges, walnuts, hazelnuts

 

Lunch; as per last nights dinner

[landsleaving]

Dinner last night was;

Rice, Peas(lots), olive oil, tomatoes, red pepper, onion, celery, garlic, spices and a few pumpkin seeds

Tablets; Vitamin D, Zinc & Magnesium

 

Breakfast; 2 medium bowls of Porridge

Snacks today: 2bananas, 2oranges, walnuts, hazelnuts, Avocado

 

Lunch; as per last nights dinner

 

Training in afternoon

[mrbear666]

hey, nice to see someone doing the olympic lifts!

[landsleaving]

Thanks mrbear666, I'm still only learning though

 

Training yesterday was;

Warm up, stretch and mobility

Front Squat 5 x 5 80kg

Hang clean x5 40,50,60,50

Overhead squat x3 20,30,40,40,40

Drop Snatches x3 40,40,40,40

Hang snatches x3 40,40,40,40,40

Jerks, x3 40,40,40,40,40

 

Last nights dinner;

I caved last night and gave in to some sardine cravings

Rice, broccoli, sardines, onions, garlic, celery, red pepper, a lot of salt and oil

Tablets; Vitamin D, Zinc & Magnesium

 

Breakfast; 2 small bowls of porridge(lots of water)

snacks this morning will be hazelnuts, banana, 2oranges,

[C.O.]

What do you do for mobility exercises?

 

Sardines, ha, what a funny thing to crave. I guess there isn't a lot of similar vegan options. Ever go to Asian markets and buy the veggie versions of fish/seafood? Some of it is pretty tasty.

[landsleaving]

C.O. thanks, will try the Asian shops.

Mobility depends on the day and I don’t know the names of most of it! But here goes.

Clams or squat with bands on knees and crap walk sideways to get the glutes/external rotators working.

Good mornings with the broomstick, to get the glutes working, and to help keep a neutral pelvis

Scapula, and full rom press-ups to get the shoulders working.

Kneeling wrist press-ups, for wrists

On all fours and extend opposite leg and arm to get all those stabilisers working.

Face pulls to get the scapula working

Duck walk with broomstick in the overhead position

Hollow position work, dead bugs to more advanced, to help keep a neutral pelvis

Then lunges with bar, good mornings with bar, behind the neck press with bar, and overhead squat with bar

Also need to do thoracic extension more often, usually kneel on all fours, put a hand to ear and twist to look up, or else lunge touch hand to floor and raise the other and look at ceiling

 

This weekend I was away so diet fell apart

I also entered a comp on Saturday weighed in at 81.4kg for 85kg class (I thought I was 2kg heavier, incorrect scales at home) made all lifts; snatch 60, 62, 64, and Clean and jerk 70, 73, 76. For a 140kg total, I came 5th out of 5. 4th place got a 163ish total and 3rd a 200ish total got a lot of work to do!

Snatches were power snatched, need to work on hitting depth for the heavier snatches – should hopefully add ~10kg. need to work on core to hit heavier jerks.

Minor issue, rubbed bar off shins so need to work on getting knees back and double knee bend.

Overall the competition was amazing and I really enjoyed the atmosphere and watching others lift, I learned loads.

Gonna slow bulk 2.5kg over the next two months

[landsleaving]

breakfast; two bowls of porridge

Snack; hazel nuts

 

leg raises, 3,3,2

Tuck lever raises 3

 

lunch; bowl of poridge

Snack; Almonds

[landsleaving]

also forgot to say, I played on a rope at the gym the competition was on, Awesome. Gotta buy one when I move house for Sundays. I didn't take note of the thickness but around 50mm

[landsleaving]

Dinner was one oily chapatti, rice, millet flour, beans mixed in sesame paste, and a desert of a grapefruit to try and unclog the stomach (great meal but very heavy)

Tablets; Vitamin D, Zinc & Magnesium

 

Breakfast; 2 large bowls of Porridge

Snacks today: 2bananas, 2grapfruit,

 

Lunch; rice, millet flour, beans mixed in sesame paste

 

Training in afternoon

[landsleaving]

Yesterdays training was

Front Squat 5*5 80

Snatch 5*2 40

Snatch Pulls 4*3 50,60,70

Snatch Deadlifts 4*4 70

Push Jerk 4*2 50

Barbell Lunge 2*3 60,70

ab rollouts 3*10

 

snacked on sunflower seeds and a grapefruit

Dinner was; potatoes, swede, butternut squash, beans in sesame paste

Tablets; Vitamin D, Zinc & Magnesium

 

Breakfast; 2 large bowls of Porridge

Snacks today: 3bananas, 2grapfruit, peanuts and almonds

 

Lunch; potatoes, swede, butternut squash, peanut butter

[landsleaving]

http://www.qwa.org/Resources/Calculators.aspx

According to the above calculator a 64kg power snatch = a 78 snatch and a 98 clean and jerk and apparently my max back squat is 127kg with a front squat of 109kg

I need to work on a lot to make that work! but it offers some hope

For the record the comp totals under 85kg were 210,201,200,162,140

[landsleaving]

I've been playing with http://cronometer.com/ and have found that I don't get enough B12, Lysine, K, Calcium, Potasium

Also my omega 6 to ratio to omega 3 is off the charts in the bad way, anyone have any ideas to fix that?

 

my new shopping list is going to include:

Lentils

chickpeas

Sunflower seeds

pumpkin seeds

peanuts

Many organic greens

brocolli

kale

spinage

brussel sprouts

cabbage

Tahini

mushrooms

 

 

 

 

Exercises; leg raises 5,3 and tuck lever raises 3,3

Realised I am very bad at pushups so going to do sets of 5-10 throughout the day increasing to 10 sets of 20 over the next few months

[landsleaving]

cancel most of the nuts and seeds I'm on the hunt for more omega 3 friendly Lysine proteins (this nutrition thing has gotten complicated, is it overkill or was I living in ignorant bliss?)

 

Training Yesterday was

Front squat;

5x40

5x60

5x70

5x80

5x85

1x100(loaded100 instead of 90 by accident)

3x90

3x92.5

Clean and Jerk

2x20

2x40

2x50

2x55

2x57.25

2x60

2x62.5

2x62.5

2x60

2x50

Clean pulls

3x50

3x60

3x70

3x60

Clean deadlifts

3x70

3x80

3x80

Bench row

5x80

8x80

5x80

5x70

5x80

5x70

5x70

 

Dinner was rice, cauliflower & kidney beans fried in oil and spices, two raw tomatoes and a red pepper

 

Breakfast was porridge

 

Snacks will be peanuts, almonds, sunflower seeds bananas and oranges

 

Lunch is rice, fried beans and cauliflower

 

going playing with this http://cronometer.com/ to find better omega 6/3 ratio Lysine protein sources

[landsleaving]

too many lentils, beans and greens throws Folate levels through the roof. Fun times

[mrbear666]

ignorance is definitely bliss my friend, over complicating things makes it a nightmare and ends up driving you nuts, well it does me anyway

[landsleaving]

True, mrbear666 just trying to make things a bit better as I am gaining the 2kg

 

On a positive note the pushups are coming along nicely, just gotta watch form, tight core, neutral pelvis and shoulder/scapula

 

Also I keep forgetting to put it in the log but I have started doing a few ab rollouts from knees when I am stretching after training to get my core strength up for the jerk

[mrbear666]

good job, progress is always nice to see, ab roll outs are a great exercise, my friend swears by them and has the best abs of anyone i know

[landsleaving]

Pushups generally doing about 6 sets of 10 a day, going to try and up the reps a little this week

 

Training on Sunday was

Back Squat;

5*60

5*70

5*80

5*90

2*100

3*90

3*95

5*97.5

Cleans;

2*40

2*50

2*55

2*60

2*65

2*70

2*75

2*80

2*82.5

2*82.5

Overhead squat;

3*20

3*25

3*30

3*35

3*40

3*45

3*50

3*52.5

3*52.5

3*52.5

A clean followed by three jerks 52.5,55,55,55,55,55,55,

Barbell rows, ROM not great but biceps played little role

5x 50,60,70,80,80,80,70,70,60,50

 

Yesterday at lunch time I did 2x3 hanging leg raises and 2x3 tuck lever raises followed by just hanging until grip fails as grip felt week

 

Diet yesterday was;

 

http://i1176.photobucket.com/albums/x324/janhit/Overview25112013.jpg

http://i1176.photobucket.com/albums/x324/janhit/Specifics25112013.jpg

Quite high on folates,

low on omega3

low on lysine

forgot to take my vitamin D.

I'm not bothering with the ZMA anymore

[landsleaving]

Training on Tuesday was

Front Squat;

10x40

5x70

5x80

3x87.5

3x90

3x92.5

3x95 PR

Snatch

3x20

3x30

3x40

2x42.5

2x45

2x45

2x45

2x45

Snatch Pulls;

4x60

4x65

4x70

4x75

4x75

4x75

4x75

Push Jerks(aka a power squat jerk)

5x20

5x40

2x45

2x50

2x52.5

2x52.5

2x52.5

2x52.5

Lunges;

5for each leg @ 60,70,75,75,70

3x10 Ab rollouts from knees

 

Solid Training quite happy

 

Yesterdays diet was as below

http://i1176.photobucket.com/albums/x324/janhit/General28112013.jpg

http://i1176.photobucket.com/albums/x324/janhit/Details28112013.jpg

 

Eating more fiber than usual, stomach is feeling that!

[Mini Forklift]

Great journal buddy, sorry it's taken so long to find my way in here.

 

Keep up the great efforts, I like the detail and admire your consistency with everything. Putting in the work ~ keep it up !! MF

[Mini Forklift]

too many lentils, beans and greens throws Folate levels through the roof. Fun times

Do you notice any adverse effects from consuming too much folate?

[landsleaving]

Thanks MF.

Bloating and gas! could be the fiber that goes along with it though.

Do you consume much Folate MF? As a vegan I'm finding it hard not to.

[C.O.]

What program are you tracking your nutrients/food journal in?