Zaad's Training Log

Discussion in 'Training Logs' started by Mangosteen, Sep 16, 2011.

  1. Mangosteen

    Mangosteen Hold strong not

    Hm...
    DO you have any good exercises for this.
    We've only got this stupid machine at the gym that looks like you're performing sexual acts on yourself.

    Russian twists? thats the only weighted one i know.

    What is a foam roller for exactly?
    I thought it was a self massage tool but guys at the gym use it for all kinds of stretching stuff.
    Although i've seen these same people only deadlifting 30 kg because "heavy weights make you bulky"
    By mobility work - do you mean drills of stuff, dynamic flexibility etc?


    Yeah you're right.
    i'll save the 400m stuff for my cutting time. its more of an anaerobic push that brings down my 2 mile times.

    you're right - if im training for maximal strength on my lifts, then my sprints should be the same. maximal intense bursts.
     
  2. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Some ideas for core work:
    http://www.t-nation.com/free_online_article/most_recent/21st_century_core_training_1

    http://www.t-nation.com/free_online_article/most_recent/iron_core_how_to_build_a_punchproof_body

    http://www.t-nation.com/free_online_article/sports_body_training_performance/the_real_core_exercise

    http://www.t-nation.com/free_online...=E34E2F1A9CBF4D295BB412C264EDCEBD-mcd01.hydra

    http://www.t-nation.com/free_online...rmance/strength_exercises_that_work_your_core

    http://www.t-nation.com/free_online...ormance_repair/high_performance_core_training

    http://www.t-nation.com/free_online_article/sports_body_training_performance/complete_core_training

    A foam roller is for SMR. It will help loosen up your muscles and improve your tissue quality:

    http://www.t-nation.com/free_online...g_performance_repair/feel_better_for_10_bucks

    Mobility drills can include dynamic flexibility work. They work on improving muscular, flexibility, postural imbalances and range of usable motion.


    http://www.trainingdimensions.net/tdArticles/Joint Mobility.pdf

    http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html

    [ame="http://www.youtube.com/watch?v=cgxr6xAB5ZM"]DeFrancosGym.com - Joe DeFranco's Upper body warm-up routine - YouTube[/ame]

    http://www.t-nation.com/free_online...rmance_repair/the_essential_8_mobility_drills

    [ame="http://www.youtube.com/watch?v=tiA0-IatUrY"]DeFrancosTraining.com - sample mobility drills - YouTube[/ame]
     
  3. Princess Haru

    Princess Haru Valued Member

    As far as core exercises go the list is endless, but here are some I've done, some more often than others, some far tougher than others like vids below*:

    Floor cycling
    Mountain climbers
    Hanging leg raises
    Swiss ball pikes*
    Flutter kicks
    Russian twists
    Swiss ball crunches
    Reverse crunches
    Swiss ball rollouts
    Full leg raises*
    Kettlebell Turkish get ups

    [ame="http://www.youtube.com/watch?v=nkB9SNxOSpY"]AbsJerk Swiss ball pike Ab Exercise - YouTube[/ame]

    [ame="http://www.youtube.com/watch?v=EY41-cTSRKc"]Cancel Queued Hanging Leg Raise - YouTube[/ame]
     
  4. Mangosteen

    Mangosteen Hold strong not

    Thanks for the info guys!
    I've included it into my training.
    I didn't realise those were mobility things.
    I do them already cos i used to do them to improve ROM when i climbed regularly - something i should start doing again.
    I like the lateral squat and rotational squat!
    Will definitely add to my flexibility routine.

    Today was a speed lifts and form correction day (strong emphasis on speed in concentric phase and form correction).

    I worked in a circuit fashion taking one set of exercises after the other rather than all sets at once.
    The weight was about 40-60% of my max so i don't tire out for the important weekend lifts.
    OHP - 10X3 at 20kg
    Squat - 10x3 at 20kg, 10x3 at 30kg
    Bench - 15x3 at 20kg - i used the power bar as i realised my grip has awlays been too close and the power bar was easier to mark where to grip.
    Dead lift - 10x5 at 30kg (conventional), 1 at 60kg (conventional), 1 at 60 kg (sumo). I realised that i don't really understand the form of sumo very well so its something i should work on.
    Barbell Row - 5x1 at 30 kg. I have the speed and form on this quite well.

    I also decided to work on doing cleans and power cleans.
    I've never done them before so i decided to use 30 kg.
    I figured that its just a deadlift that shoot up into OHP starting position and then into a press.
    I probably looked like an idiot and did them wrong. It was cool stuff. Lots of speed and linking the kinetic chain, wasn't that hard. I understand it's use in building explosiveness
    Really i must say [​IMG]

    Then i did some core stuff and mobility.
    10 lying leg pull ins
    10 cross crunches
    10x3 russian twists with 6 kg medicine ball (need to go heavier)
    10 turkish get ups with 10kg powerbag (had me sweating a little)
    2 Dumbbell overhead walks
    Wrestlers lower leg mobility work (people wondering what i was doing)
    6 roll backs to shoots
    10 hanging bent knee leg raises
    3 straight leg hanging leg raises (i get a crap in my upper quad from these, like when i L-sit)

    After this i went to the library in an attempt to do an assignment.
    So i bought these "Shark Energy Shots" to stay awake.
    That stuff is bad for me.
    On a night out, alcohol is unnecessary, Give me Shark.
    I had half a shot, and went "eww, this is horrible".

    I blanked out and an unspecified amount time later i find my self ripping a bag of raisins and nuts in half with my teeth, sticking my head in the bag and snarfing them down shouting "Aww man this taste frickin' awesome."
    People on the other side of the library were staring at me.
    I then found i typed this on facebook:
    "Theres a thing available in the uk called "Shark Energy Shot".
    It's imported from thailand...
    DONT DRIN IT IT IT MAKES YOU TOO AWESOEM!!!"
    And my comment:
    "I WANAN MY **** ON MY LATOP AND **** A RAINBOW
    I WILL EAT YOU ESSAY."
     
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    There's a bit more to power cleans than that. One thing you need to focus on is shrugging the bar up.

    http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

    http://www.t-nation.com/free_online...ing_performance/how_to_master_the_power_clean

    and some sumo deadlift info:

    http://gubernatrix.co.uk/2009/06/how-to-sumo-deadlift/

    http://www.dieselcrew.com/how-to-build-muscle-sumo-deadlift-for-mass
     
  6. Mangosteen

    Mangosteen Hold strong not

    Thank for all the links Frodo!

    I'm going through an S&C coaching course next semester so maybe i'll learn more about cleans there!

    I'll definitely work on Sumos though.
    My hamstrings are thanking me for yesterday.
     
    Last edited: Oct 14, 2011
  7. Mangosteen

    Mangosteen Hold strong not

    I've decided
    gonna periodize - 6 weeks overload, 1 week deload then repeat.
    then at christmas i'll do a 2 weeks of endurance work to get my 2 mile times down as well as BW exercises (no gym in Goa!)
    then in spring i'll start working on explosive things like cleans etc. as well as sprint training
    by summer i should be a beast!
     
  8. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Just be aware that a lot of people who think they know how to do the Olympic lifts actually don't have much of a clue. I'm lucky, I found a place with coaches specifically qualified to teach Olympic lifting rather than a general S&C coach who thought they knew what they were doing!
     
  9. Mangosteen

    Mangosteen Hold strong not

    I'm doing a sport specific S&C planning course with my uni's sport science department.
    Hopefully they have some idea.
    I'm going to try to get on the british weight lifting "programming for sport" course too. That'll definitely have cleans in there!
     
  10. nekoashi

    nekoashi Valued Member

    That is awesome. I can do the lifts, but wish I had a trained coach with an extensive O-lifting background to look at what I was doing. There are many fine points to these lifts you just can't address without one. Lucky you.
     
  11. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I was lucky, after a number of years searching for somewhere to learn the lifts, and thinking I was going to have to travel miles to find a good coach, a gym opened near me a couple of years ago. It's about 15 minutes drive from me and the cost is really cheap for the level of coaches they have.

    http://theuts.co.uk/

    The only downside is that I haven't been able to go there since last December because of my shoulder. I was going to a coaching session once a week and lifting in my home gym twice a week. The problem now is that I still can't do overhead work so there's not really much point getting back to the gym till I can.
     
  12. nekoashi

    nekoashi Valued Member

    What did you learn?
     
  13. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    The mechanics of the Olympic lifts, starting with just working on the clean and the snatch (they worked one lift a month). The coach broke down the lifts and explained them in detail, from the deadlift from the floor, the clean and the catch, then the jerk. They pointed out the importance of the shrug in the movement and that from the hang to the catch it is not a curl movement and how important the hip thrust is in moving the bar. Once we had the power clean, we added the split jerk. They broke down the snatch in a similar way, pointed out the importance of body position relative to the bar etc. As part of each class we also got advice on the basic lifts, squatting, deadlifting, benching and assistance exercises such as shrugs, power shrugs, floor presses, barbell rollouts, box squats, box jumps and other exercises. It's a great gym, with really knowledgeble (and friendly) coaches. I was lucky when I started going to the women's Oly lifting class because I was the only one there. So my first few sessions were private lessons, for the grand cost of £5 each!
     
  14. Mangosteen

    Mangosteen Hold strong not

    Im so jelly frodo.

    well neokashi brought up a good point on his log.
    I haven't organise my strength goals.

    so here it is:
    "hm...
    i havent really organised my goals properly. my only goal is pretty short term - deadlift 100 kg, and im lifting 80 at the moment and bench 1 plate (cos im too weak to even do that at the moment) and to get off my squat plateau of 1 plate and hit at least 70 kg."

    i think its not very balanced - any ideas?
     
  15. Osu,


    What's your body weight Zaad? :)


    OSu!
     
  16. Mangosteen

    Mangosteen Hold strong not

    78kg. gained 8kg in 8 weeks and grandma's house.
    note to self - don't eat grandma's cooking, no matter how good it is.
    for short term goals i should probably want to be squatting 78kg right?
     
  17. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    I know how lucky I am to have that gym near me! And I'm itching to get back there to train.

    It's worth having a number of levels of goals, so for example my short term deadlift goal is 90kg, then 1.75x bodyweight (~93kg), then medium term would be 100kg and longer term would be 2x bodyweight (~106kg)

    For goal setting I thing the EXRX weight standards are a reasonable guide for men.

    http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

    For women I use these and a couple of other standards to get a ball park figure.
     
    Last edited: Oct 15, 2011
  18. Mangosteen

    Mangosteen Hold strong not

    Cool.
    so my long term goals are to be:
    Dead-ing 2.5 plates.
    Squat 2 plates.
    Benching 1.5 plates.
    Pressing 0.75 plates.
     
  19. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Cool!

    Another way of setting goals is to base them round reps, e.g. my next Zercher box squat goal is 56kg for 3x5, because this week I increased the weight to 56kg but only managed 3x3. I find the rep goal works well for week by week progression. So once I've done 56kg for 3x5, my next really short term goal would be 57kg for 3x5. That way I've got a major goal to work towards (1.25x bodyweight), but each week I can feel good about my short term progress.
     
  20. Mangosteen

    Mangosteen Hold strong not

    Turns out my last post didnt post properly.

    So. I actually forgot to mention that my speed lift day involves stiff-legged deadlifts rather than the conventional - just so i can get more work on my hammies.
    I missed my speed lift day this week due to essays and my grandparents visiting this weekend (need to arrange everything before they arrive).

    Sunday – Upper Body
    + OHP – Work up to 5 rep for 5 sets of 35 Kg then deload for 1 set of 20 kg for 10 reps
    + Bench Press – Work up to 5 rep for 3 sets of 50 kg then 5 reps of 1 set of 55kg deload for 1 set of 40 kg for 10 reps
    + Gym closed early, didnt know it would, so i missed out my auxiliary lifts

    Tuesday – Lower Body
    + Squat – Work up to 5, 4, 2 of 60kg then deload for 1 set at 40 kg (5 reps)
    + Dead Lift – Work up to 5 reps of 60 kg, 3 reps of 80 kg, 5 reps of 60 kg, 1 rep of 90 kg - new PR
    + Lower leg and postural mobility work
    + Rack Lift – work up to 5 rep for 3 sets at 100 kg
    + free lunges
    + 10x3 russian twists with 10 kg. 3 supersets of 5 knee draws + controlled leg lowers. air dojimes.

    I havent been too honest about my squats. i've had a hard time reach my old max of 60 kg. so ill be working on that.
    all my lifts except bench and squat are at 75% of my goals.
    so i'll be only working for reps with the lifts im at 75% with and will be trying to get my squat and bench up to par for weight.
    I set my new deadlift PR of 90kg. very proud. thanks to seiken steve for the advice on set and rep number. i think the stiff legged speed lifts really helped with strength and posterior chain of the hamstring.
    my bench also went up. i change to a powerlifter grip. even after 3 sets of 5 reps at 50kg, i could still push out a set at 55kg. i could have probably done 3 sets of 55kg if i didnt do the 50kg.
    im not too far from my goals yet!
     

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