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Mellon

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Everything posted by Mellon

  1. GPP & Weightlifting Power Snatch a few triples, heaviest was 60 kg (132 lbs) Jerk from Blocks a few sets at 80 kg (176 lbs). some power, some split Close Grip Overhead Press 3 x 10 x 50 kg (110 lbs) Suicide grip. Close Grip Cable Row up to 3 x 10 x 70 kg (154 lbs) Close Grip Lat Pulldown 3 x 10 x 70 kg (154 lbs) Back Attack up to 2 x 10 x 80 kg (176 lbs) Buuurrrrrrrrn!
  2. To keep it short: just lol I had quite the training week. Crazy frequency and volume. Today I found out that it really paid off well. But see for yourselves: To get the ball rolling, some dynamic benching in Dortmund on monday: Training in Dortmund: Dynamic Effort Upper Body tricep warmup, then: Speed Bench + chains warmup 9 x 3 x 60 kg (132 lbs) Went okay. JM Press warmup 5 x 70 kg (154 lbs) PB Decline DB Tricep Rollback 3 x 8 x 20 kg (44 lbs) PB Very short breaks. Chest Supported Row warmup 8 x 65 kg (143 lbs( PB 3 x 10 x 40 kg (88 lbs) Seated DB Power Clean 3 x 10 x 14 kg (31 lbs) Last set was a stupid idea. Hurt my shoulder a bit. Chain Lateral Raise + Chain Front Raise + Chain Rear Delts 8 or 10 x 1 chain per side + 5 x 1 chain per side + 15 x 1 chain per side One single triset. Time: 60 minutes Could have hit the shoulders better but decimated them triceps to make up for it.
  3. Before this I felt tired and exhausted. Plus I was still sore. Turns out the saying is true: how you feel is a lie! Max Effort Lower Body Safety Bar Low Box Squat warmup 3 x 105 kg (231 lbs) 3 x 117,5 kg (258 lbs) 3 x 125 kg (275 lbs) PB for this box height 3 x 135 kg (297 lbs) PB for this box height and equal PB for any height 2 x 142,5 kg (314 lbs) PB and all out strengthshop belt on 3 x 142,5 kg (314 lbs) PB and some to spare! Nice. Old best was 3 x 135 and 1 x 140 on a much higher box. Very satisfied. Also, I reckon the belt gives me + 10 kg at least. Used a closer stance than usual though. Just not mobile enough for sumo. This took almost an hour, though. So I just worked up to one very intense set on the following movements. Band Mornings warmup 12 x 2 black bands & 1 green band & 1 blue band Weighted GHR warmup dropset 8 x 25 kg (55 lbs), 3 x 20 kg (44 lbs), 5 x 10 kg (22 lbs), 10 x bw Sit Ups in GHR bench warmup dropset 10 x 35 kg (77 lbs), 5 x 25 kg (55 lbs), 5 x 10 kg (22 lbs), 10 x bw Time: something 90 minute - ish Very happy with today's session. Looking forward to the comp in 2 weeks. Everyone keeps telling me I should squat 190 kg (419 lbs)at least. Now I slowly start to believe it possible, myself. Ultimate goal for the day would be 200 kg (441 lbs). If that happens I will expect a 250 kg (551) deadlift! But you never know, let's see how it goes. Only problem: weight is back up. At about 79 kg (174 lbs) I am 1 kilo heavier than when I ended the keto diet. I still think I will be able to go down to the 74 kg (163 lbs) class but at what cost?
  4. By all means Good one to steal: sit ups in a ghr bench. Awesome work for abdominals, obliques and hips. Try it, if you have access to the machine. I don't go as far up to keep the tension, though. I also try not to crunch because that is said to have less of a carryover to powerlifting (this is one case of "Louie says so, so I just do it"). Just did this: GPP Upper Body Diamond Push Up + Lying Straight Leg Raise 10 x 10 + 10 x 20 in ~ 13 minutes Stupidest idea i ever had.
  5. So (hopefully) max effort safety bar squats coming up tomorrow and chain bench + pumpgasm on monday. Psyched! (yeah, this is a thing I'm doing. logs are boring, so additionally to all the vids I post music)
  6. Shoulda done dynamic effort training in Dortmund today but totally forgot about it and just remembered when it was too late to go there. So just a little GPP session today and will do the main session on monday. GPP Upper Body Strict Barbell Row + DB Lateral Raise + Barbell Shrug 5 x 10 x 65 kg (143 lbs) + 5 x 12 x 8,5 kg (19 lbs) + 5 x 15 x 65 kg (143 lbs) Plate Overhead Tricep Extension 15 x 10 kg (22 lbs) 3 x 15 x 20 kg (44 lbs) EZ Bar Curl 2 x 21 x 25 kg (55 lbs) 7 lower part of the ROM, 7 upper part of it and 7 full ROM. Like Coleman. Just wanted to try them out.
  7. GPP Lower Body Band Morning warmup 5 x 20 x black band Band Leg Curl warmup 3 x 20 x green band Weighted Plank 1 minute x bodyweight 1 minute x 25 kg (55 lbs) 30 seconds x training partner
  8. Thursday: Did some part of DeFranco's Limber 11 and after that: Dynamic Effort Lower Body Ultra Wide Safety Bar Sumo Box Squat + blue bands warmup 9 x 2 x 85 kg (187 lbs) 2 x 95 kg (209 lbs) 2 x 2 x 105 kg (231 lbs) Did try the new belt on a few sets. Not sure how much it helps/if it really helps the standing up at all. I do feel more stable in any case. Technique wasn't very pretty, some lower back rounding and rolling going on. Conventional Speed Pull + red band 3 x 70 kg (154 lbs) 3 x 90 kg (198 lbs) 6 x 1 x 120 kg (264 lbs) 1 x 130 kg (286 lbs) 1 x 140 kg (308 lbs) First time doing KK's technique the right way, I think. Worked well. Good speed. Bent Leg Good Morning warmup 5 x 10 x 80 kg (176 lbs) Quite deep. Band Leg Curl warmup 10 x green band 10 x green band & blue band 4 x 10 x green band & red band + dropset 10 x green band, 10 x blue band, 10 x red band Weighted Side Plank 1 minute per side x 5 kg (11 lbs) 1 minute per side x 10 kg (22 lbs) Time: 90-100 minutes First time using the same plan for 4 people (with 3 profoundly different strength levels). Plus I had to coach 2 of them and completely instruct the new guy (who seems to have no real experience whatsoever). But I see potential in some of them. Will work on making them good lifters and good training partners. From there on MS Barbell will grow.
  9. Wednesday: GPP Upper Body Red Band Tricep Extension 5 x 50 Just for regeneration.
  10. Tuesday: Max Effort Bench Floor Press warmup 3 x 90 kg (198 lbs) 3 x 100 kg (220 lbs) 3 x 105 kg (231 lbs) 1 x 110 kg PB (242 lbs) Failed the 2nd rep. This may be a PB in weight, my previous 3 x 107,5 is better though. So I think I am not at my best. Skullcrusher 10 x 30 kg (66 lbs) 10 x 40 kg (88 lbs) 8 x 55 kg (121 lbs) + 10 x 55 kg (121 lbs) CG bench with elbows tucked in all the way Had some severe elbow pain, so I decided not to do any more sets of skullcrushers. Also kept it light on the stuff that followed. Plate Front Raise + Narrow Grip Pull Up + Band Pull Apart warmup 2 x 10 x 10 kg (22 lbs) + 2 x 8 + 2 x 10 x blue band 10 x 10 kg (22 lbs) (+ static hold) + 8 + 20 x blue band Nonstop. Less resistance but no pauses at all to give the system a break while still reaching a certain point of exhaustion. Time: 60-70 minutes GPP Lower Body Bodyweight GHR 55 (30 + 5 + 5 + 5 + 10) in 4 minutes Wow! Bodyweight Sit Ups in GHR Bench 60 (30 + 10 + 10 + 10) in 4 minutes Not really muscle failure. Just couldn't breath/had a hard time continuing in the end. This is an awesome exercise though. Abs, obliques, hips and even quads to a certain extend. You guys gotta try this, if you can. And after that DeFranco's Limber 11.
  11. Max Effort Lower Body Concentric Good Morning warmup 2 x 80 kg (176 lbs) 1 x 100 kg (220 lbs) 1 x 120 kg (264 lbs) 1 x 130 kg (286 lbs) 1 x 140 kg PB (308 lbs) 1 x 145 kg PB (319 lbs) Not sure how deep I used to set this up. So from now on it will be the 6th hole from the bottom. Band Morning warmup 3 x 10 x 2 black bands & 1 green band Weighted Glute Ham Raise warmup 3 x 8 x 20 kg (44 lbs) Sit Ups in GHR Bench warmup 5 x 10 x 25 kg (55 lbs)
  12. Speaking of which, I did this on sunday, I believe: GPP Upper Body Narrow Grip Pull Up warmup 22 Red Band Tricep Extension 70 Would have done lower body GPP, too but the shoulder pain was too bad to even lift my right arm above parallel to the floor. And on the day before a main session I don't do GPP for that bodypart anymore. Some pain was still there on sunday evening, that's why I kept this session very short. But now I'm fine
  13. Thanks for the welcoming words, guys Concerning my lifting schedule, ofttimes I just have to make do. My training partners at home (I mainly lift in my own home gym) all have their occupations and some do other sports. Also, we all study but we study different subjects, so it is hard to find a time for everyone to train together. + the club in Dortmund is closed on sundays and the one in Soest (Olympic weightlifting club) is only open 3 days of a week for about 2 hours. But I don't think it has ever affected me in a bad way. Last week I was forced to do 2 sessions on a single day (within 3 hours start to finish) and it worked rather well, I think. All depends on your level of GPP I think (which I should try to raise again, come to think of it).
  14. Dynamic Effort Upper Body Speed Bench + chains warmup 9 x 3 x 65 kg (143 lbs) 3 x 75 kg (165 lbs) 2 x 3 x 85 kg (187 lbs) Awful bench, wrong music and too much weight. So I got pissed off and just did it. Result was quite pleasing. 45° Incline DB Bench 2 x 15 x 10 kg (22 lbs) Tricep/elbow warmup. Reverse Grip Bench 6 x 60 kg (132 lbs) 6 x 70 kg (154 lbs) 6 x 80 kg (176 lbs) I need a spotter for this. Unracking it yourself is a pain. Was planned as a tricep/lat movement but fatigued the anterior delts quite well. Decline DB Tricep Rollback 10 x 10 kg (22 lbs) 3 x 10 x 18 kg (40 lbs) 10 breaths between sets. A little bit of progress (+ .5 kg/1 lb and + 3 reps). Chest Supported Row 8 x 20 kg (44 lbs) 8 x 40 kg (88 lbs) 8, 6 (or 8?) x 60 kg (132 lbs) + dropset 6 x 40 kg (88 lbs), 10 x 20 kg (44 lbs) 5 kilos (11 lbs) plus but less volume. Bent Over Chain Rear Delts 10 x 1 chain per side 5 x 8 x 2 chains per side 10 breaths between sets. Seated DB Power Clean 10 x 10 kg (22 lbs) 10 x 12 kg (26 lbs) 10 x 14 kg (31 lbs) Time: 55 minutes That day went better than expected. Kinda improved on most movements. Good. Did have some bad shoulder pain a few hours later. Was completely gone 2 days later though.
  15. So this session was on saturday at "Silberrücken" (silver back) in Dortmund. That's the club I am competing for in the IPF. Woke up in an awful state, feeling like I wouldn't lift jack shit today. Gulped down some good dose of caffeine, remembered that I am not going to be a sissy and went on my way to Dortmund. Dynamic Effort Lower Body Ultra Wide Sumo Box Squat + chains 10 x bw 10 x bar 5 x 20 kg (45 lbs) 5 x 40 kg (88 lbs) 3 x 60 kg (132 lbs) 2 x 80 kg (176 lbs) 9 x 2 x 95 kg (210 lbs) 2 x 105 kg (232 lbs) 2 x 115 kg (254 lbs) 2 x 125 kg (275 lbs) 2 x 135 kg (298 lbs) Fast and explosive, better than expected. But had some back rounding/rocking back on the box going on in the later sets, which is a big no no. Anyway, didn't expect this much weight to be that easy. Sumo Speed Pull + chains 3 x 110 kg (242 lbs) 6 x 1 x 160 kg (352 lbs) 1 x 170 kg (374 lbs) 1 x 180 kg (396 lbs) Heavy! But moving okay, I guess. Technique is still not back to my best. Leg Press + Calf Raise 8 x 50 kg + 8 x 50 kg (110 lbs) 8 x 100 kg + 8 x 100 kg (220 lbs) 8 x 150 kg + 8 x 150 kg (330 lbs) 8 x 190 kg + 8 x 190 kg (418 lbs) 9 x 230 kg + 8 x 230 kg (507 lbs) PB Good. And hard! Leg Curl 10, 8, 6 x 40 kg (88 lbs) 10 breaths between sets. Landmine 10 x 20 kg (44 lbs) per side 2 x 10 x 30 kg (66 lbs) per side Having a hard time hitting both sides equally. Time: 65 minutes
  16. I think the best advice I could give would be what has worked best for me. Basically the only way I can really lose fat at a decent rate (AND over a longer period of time, meaning progress won't stop after a few weeks) would be a keto diet. So 6 days a week I would try to get less than 5% of my calories from carbs and one day a week I would just eat normally. The great thing here is that because of all the dietary fat you won't be very hungry, even if you have a slight caloric deficit. I would not work with a deficit of more than 500 calories per day. I used to do that years ago and it never really worked. You need the calories to keep your metabolism running the way it should be. So what could you eat during that week? Seitan, egg free mayonnaise, tofu, almonds, brazil nuts, oil heavy salads (general rule: if it is green, you can eat it. if not, you shouldn't) protein powder and some other kinds of nuts and seeds. Just recently when I used this diet I ate chocolate protein powder mixed with natural peanut butter and enough water to make it a nice kind of pudding. Was actually quite tasty. There are some plans on our forum but they are in German. Your browser should help you with that though, this may give you some ideas: http://veganstrength.users-board.com/t24-sinn-und-unsinn-von-proteinreicher-ernahrung-im-bodybuilding http://veganstrength.users-board.com/t770-floeys-ad-ungefahr-skizziert http://veganstrength.users-board.com/t3558-low-carb-ernahrungsplan-eure-meinung http://veganstrength.users-board.com/t1731-ich-mach-dann-mal-auf-anabol?highlight=anabol Training-wise: Any usual routine combined with hard work should do. Training when cutting is no different to training when bulking. If you want to do something extra to speed up the process a little you can do either of these two things: 1) intervall cardio training. In the simplest and one of the most effective ways: just look for the steepest hill, you can find. Run up that hill as fast as you can for 100-200 meters. Walk back down. As soon as you get back to the starting point run back up. Repeat 5-10 times. And don't puke. I would do this half a day or maybe 24 hours after a lower body training session. 2) GPP (general physical preparedness) training sessions. These are just short extra training sessions. Let's say you train your upper body twice a week, on wednesday and on saturday. Then on thursday and sunday you could have a little 15 minute session (everyone has time for that) to get some extra work in and speed up recovery. For example, you could just set up a clock for 15 minutes and then try to do as many push ups, pull ups and leg raises as you can in that given time frame. For lower body work you could do bodyweight squats, walking lunges and situps. Or just what I described as option no 1. Cardio for a long time with an even pace won't help, though. It is definitely great for improving your endurance but it will actually make your body store fat (for bad times) instead of burning it. Especially for women, this is very true. Thus hours spent on a treadmill are a waste of time.
  17. Well, that was longer than anticipated Btw, I am 21 years old and thus still competing in the junior category. + I am studying geo-sciences (aspiring to be a paleontologist) and may soon earn some extra money as a strength coach at my university
  18. So, let's start with an introduction first and then get to the logging later. This will be my fourth log (my 6th, if you count the inactive Fitocracy one and the one on the Westside forums, which are now broken), I am beginning to feel like an attention whore Anyway, I have been inactive for so long and before that active for so little a time, let's take it from the start. Started training in 2007/08, soon got into powerlifting and did some strongman and Olympic lifting on the side. The first few (many) years I trained with a shitty program and/or not much dedication, so they were wasted. Got up to some okay numbers though. Early last year I decided to cut because I was way to fat (which I have continued to do every now and then). Got down from 87 kg (191) to 74 kg (163, competition weight) but shed about 19 kg (42 lbs) of fat in the process. At about that time I also started to train the Westside way, which, from a training point of view, is the best thing I ever did. Goals for the near future: - 250 kg (551 lbs) deadlift - 200 kg (441 lbs) squat - a bench that is not ridiculous - win this year's RAW nationals (IPF and GRAWA) - and break/set some national records (also IPF and GRAWA) Goals for the intermediate and far future: - all time record total of 775 kg with 275/200/300 (1708 lbs with 606/441/661) at 82,5 kg (181). the squat would be an all-time record for drug tested powerlifting - national record log lift of 125 kg (275 lbs) in the 90 kg (198 lbs) weight class - some decent numbers in Olympic lifting, qualifying for the national team would be nice but 360 kg sounds impossible to me How do I train? Pretty standard Westside template. Monday - ME lower body movement, then 3-5 bodybuilding movements Tuesday - ME upper body movement, then bodybuilding Thursday - speed squat, speed deadlift, then bodybuilding Saturday - speed bench, then moar bodybuilding Also I have ranging from 4-8 GPP sessions per week. Meaning that I do some extra work (for recovery, bodybuilding and/or conditioning) in a time span from 15-30 minutes. This is a must, if training the Westside way! Otherwise you will be sore for too long and not be fully recovered in time for the big sessions. Some personal bests: 165 kg (364 lbs) squat 110 kg (242 lbs) bench 230 kg (507 lbs) deadlift 100 kg (220 lbs) log lift 110 kg (252 lbs) clean and jerk 85 kg (187 lbs) snatch 300 kg (661 lbs) farmers deadlift And some video proof and pictures to top it off and show off a little http://i34.servimg.com/u/f34/15/14/40/78/2008-211.jpg http://i78.servimg.com/u/f78/15/14/40/78/most_m11.jpg http://img707.imageshack.us/edit_preview.php?l=img707/3096/t2qk.jpg&action=rotate http://img541.imageshack.us/edit_preview.php?l=img541/876/ak2s.jpg&action=rotate
  19. Phew, another journal? That would be a total of 4 ^^ Then again, one of them is in English already, so just copy and paste most of the time. Ah wth, let's do it.
  20. Last minute entry 1) Win this year's RAW IPF nationals. Got 2 other competitors in the 74 kg class who are strong as hell, so this is gonna be a challenge. 2) Whilst achieving no 1 set national records in the total and deadlift and thus achieve the qualification total for our national team (won't be able to join yet, though, due to some stupid policies). 3) in numbers: any total above 545 kg would make me happy, 585 would be awesome. squat of 200 kg would be great and 250 deadlift does also have a nice ring to it all very hard to do, especially since i only have a few weeks left. Let's do it!
  21. I don't know any vegan who would consider himself an Olympic weightlifter and actually competes. There were some on veganfitness.net but they all turned to running, swimming or (in my case) powerlifting. Joel from MVS is leading the Olympic lifting table on VF atm but even he is mainly a bodybuilder and probably just tried them a few times. There is a simple answer to why there aren't many vegan Oly lifters, though: there aren't many Oly lifters. Most just turn to powerlifting or bodybuilding which is easier to do on your own and much more accessible in terms of training facilities etc.
  22. Didn't update my numbers in a long time, it seems. Squat is now 165 kg, bench is 110, deadlift 230 and bodyweight 77
  23. So now i need a 5 kg pb to place first right? Let's see what damage i can do in january. The IRP only has single lift comps. So I placed 2nd in the deadlift and third in both the squat and the bench press. They had some odd ranking system. Weight lifted - bodyweight.
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