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landsleaving

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Posts posted by landsleaving

  1. Wednesday

    Front Squats 5*50,60,70,80,85, 90, 95, 3*95

    OHP 10*20,30,8*35,5*40,5*40

    Weighted pullups 5,4,3,3 @20kg

    Leg raises on rope, lots of reverse wrist curls with 5kg

     

    Thursday

    sq [email protected] 20,60,70,80,90, 8*90, 4*90

    Snatch Grip RDLS [email protected] 20,70,80,,90,,100,,110,110,110

    Hanging from rope leg raises , Lots of reverse grip curls with a 10lbs dumbell and ab rollouts with 10kg 3*6

    Lots of external hip rotator activation work between sets

    OHP 1*60kg

     

    Christmas is here to derail training

    Merry Christmas Everybody

  2. Lunch time today

     

    squat [email protected] 20,40,60,70,75,80, & 5*[email protected]

    Behind the neck Push Press 5*20,30,40,50,55,55,55,55,55

    Row [email protected] 55,70,70,70 (last half of the sets not full range of motion)

    Hanging leg raises off rope 5,3,2

     

    These workouts are extending to an hour! meant to be 40 mins

    I love training too much

     

    Triceps have loads of knots in them, been under used and forgotten of late

    Hook grip on the push presses is nice (helps stop bar from travelling back towards fingers)

    Did loads of hip external rotater activation work between sets - paid off - going to keep this up

  3. Friday Lunch

    sq [email protected] 20,60,70,80,85, 85, 85

    Jerk [email protected] 20,30,40,50,55,2x60,1x60 3x50

     

    Friday evening (didn't record warmups)

    OHS 5x42.5 (without wraps)

    Drop Snatches

    Jerks 3x60

    Half Squats from pins 3x180

     

    Saturday

    Squats 20*10, 5 sets of 60*10, 10*65, 10*70, 10*75,6*80,6*85

    OverHead Shrug 10*20,25,30

    Clean Pulls 3*60,70,80,80

    Cleans 1*60,70,80,90

    Over Head Press 8*40,40,40

    Leg Raises off a Bench

    Abb Rollouts 3 sets of 5 with 10kg&3 with no weight

     

    Monday

    Squat [email protected] 20,50,60,65,70,75,80,8*85, 5*90, 4*95 (tired)

    Lunge (Jerk stance, Back Squat rack position for bar) 10-6 60,70,80,90,95 (not sure how good this is, but wasn't a totally bad exercise)

    Left Leg Lunges 3sets of 5*80

     

    What I have learned the past week

    Wrists need way more stretching and conditioning

    I tend to use my right leg more on the heavy sets when squatting

    My right knee comes in when in receiving the Jerk

    I'm not sure if this is from a weakness in the left leg or just the abductors not firing properly(probably both)

     

    Solutions are

    Wrists; stretch, roll on golf ball, anything hanging off a rope, reverse wrist curls, overhead squats without wraps, and wrist pushups

    Knee; do a set of squats with band on knee supersetted with jerking and squatting exercises (and others if motivated)

     

    Food wise I'm finding the higher protein intake difficult on the system from preparing, eating, digesting, and enjoyment. One of the reasons I became vegan was because I do really well on complex carbs as a staple and then all the other stuff, so I'll be sticking to that from now on out! The two kilos have gone on and I don't appear to be putting on more weight without trying, that's great, headache free. hopefully it'll stay that way.

  4. Too right AndiMorris, ah well, next time

     

    Todays training was;

    Left Leg Lunges 10*40,50,60,60,65,70,70,70,70

    Front Squats 5*60,60,65,70,75,80,85 & [email protected],85,85

    Ab rollouts 1*15

    Hanging leg raises 2

    Three sets of knee raises off two parellel 50mm rope

     

    Front Squat 5 x 85kg matched an old pr so the wider stance is getting better. Just need to get it to work on regular back squats.

  5. Hey Guys thanks for the comments, very much appreciated.

     

    I've been very busy this last while and will be very busy the next two weeks but while I have a chance I'll update the log some bit

    C.O. The site I'm analysing the nutrition on is http://cronometer.com/ I don't really track(cos I don't log it daily) as so much I use it to see what I am lacking

    The values are % of minimum and then when red appears you have exceeded the recommended daily allowance

    Yesterday I was super lazy and had beans and rice for the three meals!

    This was great for lysine but not so great for selenium. Vitamin E and Calcium weren't that great either. Actually anyone have any ideas for vitamin E I'm finding that quite hard

    I ate too much Manganese, magnesium, folate, fiber and sodium. But I've looked thoroughly on the net and found no evidence of people overdosing on vitamins and minerals from plants. Also the fiber and philates(spelling) reduce absorption, either that or I'm growing a tumor(folates) and building up mineral toxicity! lets hope not!

     

    On the positive side my omega ratio has improved and I'm eating more lysine(not really that much fun and I'm doubtful of any real benefit)

     

    The two kilos have already gone on, mostly fat, I'm putting that down to the extra beans(rice) and rice(reduce wind)

     

    http://i1176.photobucket.com/albums/x324/janhit/Overview10122013.jpg

    http://i1176.photobucket.com/albums/x324/janhit/Details10122013.jpg

    http://i1176.photobucket.com/albums/x324/janhit/Details210122013.jpg

     

    Training wise I tested my maxes on Friday and got a 65kg snatch and a 80kg clean and Jerk

    AndiMoris thanks for the props but really I'm still a rank beginner, I've got a real long way to go.

    From this week on I've started training at lunch times rather than afternoons as it is really eating into my college time too much

    I'm aiming for 40mins Mon -Friday and ~2hrs on Saturday or Sunday

     

    Sunday was swole day

    OHP 10*[email protected] 35 Superseted with Rows 10*[email protected] 65

     

    Yesterday was

    squat [email protected] 20,50,60,65,70,70,70,70 (I'm trying to widen my stance a bit so greasing the groove)

    Jerk [email protected] 20,30,40,50,55,60,65,65,60 (Hips not stable enough in the catch, Last month it was abs now its hips => Lunges!)

    Michalina - Rest varies, from 2-5 mins, I usually take too long, good for strength but poor for work capacity, I'm trying to reduce it where possible, especially on the lunchtime trainings

  6. 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!

  7. Good stuff on the OHP, I'm going to give the 22s a go this week, good motivation

     

    On the lunges try doing sets of 5 per leg or doing a set per leg and then racking the weight and get a few breaths and go again. If you are doing 10 reps for each leg then that is 20 reps on the core! Alternatively you could just keep going at them and adapt!

  8. Cheers Redwood, I'll be adding onions and garlic or else doubling portions(yum) That looks like a great website

     

    From what I can see cooking reduces phytic acid but does not eliminate it.

     

    Soaking dehydrated nuts is a good thing according to some.

     

    A question is, what does it inhibit absorption of? folates, protein(which amino acids?), or just iron and zinc?

  9. 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

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