View Full Version : [R_H]'s "Newbie"
08-04-2009, 03:48 AM
I'm a newbie.
After 4 months of not lifting due to back pain, and going to physiotherapy because of it, I started lifting again (in July).
I found an Oly club not far (but in Germany) from where I live, and started going there mid-July. Sadly, during the month of August gyms and banquet halls etc. are closed in that town because of the summer holidays. I'll go back in September, but for now I'm training on my own again.
So, I'll stop blabbing now.
Thurs. 30 July
Warmup: 20min elliptical
Power snatch: bar 1x5
I don't know how to do the snatch yet, I just briefly started learning the overhead squat part of the snatch.
Front squat: bar 4x10
Is it ok if my elbows touch my knees?
How wide apart should my hands be?
Back extension: 5x5
Physio: plank on one of those balance boards, shift side to side 3x10
Fri. 31 July
Warmup: 5min treadmill
Clean & Jerk: bar 1x5 (clean only, because I forgot to do the jerk)
22.5kg 1x5 (clean only, because I forgot to do the jerk)
Front squat: bar 1x5
What should I being doing to improve my hip and shoulder flexibility?
Mon. 3 August
Warmup: 10min elliptical
dips 8x3 (can't do more than 3 in a row)
Front squat: bar 1x5
Deadlift: bar 1x5
Power snatch: bar 1x5
Clean & jerk: bar 1x5
Then I decided to do something different
Bicep curl & press: 10kg dumbbells 3x8
Upright row: 14kg dumbbells 3x8
Shoulder flys: 5kg dumbbells 3x8
Lat pulldown: 9 plates (have to ask how much that is) 5x5
And I found out I'm only able to do a single pullup, not even two or three in a row. :(
Questions and comments are appreciated
Have a great day. :thumbup:
05-20-2010, 07:36 AM
Woah, blast from the past. Those were some real newb questions I had. :evillaugh:
I haven't been doing Oly since about February, but I've been training regularily (Starting Strength) since then.
My left patellar was bothering me a bit, but strangely not at the bottom of the squat. My 1RM for a below parallel squat was 115kg back in February.
2x5: 30kg (just the bar off the floor is too annoying)
I recently had to deload my PC because of form-related issues, but they're getting better
20x40m relay (10 with sled+30kg)
05-21-2010, 02:42 PM
Today's workout (just a note, all weights are in kilograms):
2x5: 50 (should have only bee 42.5)
1x2: 90 (did 2x2)
Fat Loss Complex (from this site)
45, 3 rounds. Last round was horrible, I wanted to curl up in the fetal position and cry.
I was going to do sprints with a sled again, but I came up with the following:
Hell on Skids: Simultaneously carry (on a vest), push (on a sled/Prowler), pull (on a sled) as much weight as possible and as fast as possible for 100m. Take as many 10second long breaks as you need.
Feel free to try it, it's nasty. :evillaugh:
Did it with either 80 or 100, I can't remember any more. All I know is that it was ****ing terrible. I was able to pretty much sprint the first 30 or 40m, but suffered the rest of the 100m for doing so.
The other guy that was crazy enough to do it said it was worse than "Fran", and that just made me proud.
05-23-2010, 07:54 AM
2 rounds of:
10 box jumps onto a ~55cm tall concrete box
7 box jumps onto a ~100cm tall concrete box
Tried both times to get an 8th jump in, but both times I scrapped myself up.
Edit: The ostrich was delicious.
05-24-2010, 10:02 AM
Today's workout (all weight in kg)
He11 yes! The first set at 120 and the first 2 or 3 reps of the last set were the best. I almost couldn't finish the second set. I'm very pleased, and I was really tired after the SQs. I've gone from squatting 90kg at the beginning of April to 120kg!
2x5: bar (I actually used bar+the 5er bumper plates)
5x3: 67.5 (I only managed one of the 5. My left leg was hurting, the shin and hip from scrapping it up and the knee as well, plus I was really tired. I'm still having problems driving through the heels)
05-26-2010, 05:40 AM
I've decided to go back to deadlifting normally, instead of messing around with snatch grip deadlifts
Over the summer I'm thinking of doing the following
Day 1&2: Oly, Day 3: back SQ&mil press, Day 4: front SQ, Day 5: DL&OHSQ with some stuff for the core and/or barbell complexes every day.
05-26-2010, 10:30 AM
Squatting was a load of fail today. It started with the first rep @ 122.5, I basically GM'd out of the hole and would have faceplanted if it hadn't been for the cage. I reracked the weight, did another 2 reps (one ok, the other blah) and decided I didn't have the concentration to finish the 3x5. Sh1t happens, I guess.
DLing went a lot better than squatting, thankfully. I used the Fat-gripz for the sets @ 42.5, normal grip for everything up to and including the 110 reps.
I then did 1x5 with 120 (also normal grip), and 1x5 with 130 (hook grip).
05-29-2010, 08:52 PM
Today's workout (weights in lbs)
I trained for the first time ever at a Gold's today. What a difference compared to where I usually train, in the basement of a warehouse with only a few others. It was a bit of a 'tardfest. I saw a guy doing one-armed muscle snatches on a Bosu ball, fer cryin' out loud.
and then, because I felt like it
Lat pulldown (focusing on the upper lat)
27.5 (i'm guessing those were kgs): 4x8
and then wrapped it up with 10min on the treadmill @6km/h and 15% incline
I was going to post up two pics of my dinner (lots of steak and some green beans, but Tinypic wouldn't cooperate)
07-23-2010, 09:37 PM
Been quite awhile since I updated this...
As of the beginning of June, my SN max was 60kg and my C&J was 80kg. Due to messing up my wrists (they're still tight, and I don't have full ROM) with a bad clean (barbell rolled off my shoulders directly onto my hands) I haven't made much progress in my O-lifts. I did power clean 85kg: 3x1 two or so weeks ago.
Squat (ATF) is up to 132.5kg (3x5), and I'll be doing 135 tomorrow. Next week 137.5 (300lb)!!!
Deadlift is now at 147.5kg (1x5, hook grip no belt no wraps), form is good except for some rounding at the shoulders during the last 2 or 3 reps.
I currently weigh somewhere between 200 and 207lb.
08-13-2010, 02:03 PM
I haven't posted in awhile, but I'll give a brief update. I back squatted 140kg 3x5 two fridays ago, and DLed 150kg for a single, due to tearing a bunch of calluses.
Because I have sciatica now as well, I had to take last week off (likely due to my piriformis), so I need to improve my flexibility, which is anyways horrible.
Wednesday I bSQed 142.5kg, but only 2x3, because my patellars were bothering me something fierce, and I didn't want to over do it - a bit disappointing. Turns out I also have patellar tendonitis - thee fun never stops!
SN is at a solid 55, and I'm sure i'll hit 70kg before the end of the month. Starting position was the problem.
I haven't done a C&J in a while, but my cleans are above 80kg. I started push pressing again, did 50kg yesterday with only minimal discomfort.
Questions and comments are welcome.
08-13-2010, 03:00 PM
You keep making progress. Nice work.
08-15-2010, 05:54 PM
You keep making progress. Nice work.
Sadly, these knee and back problems keep cropping up and putting a dent in things. Then again, better I address them now when they're not too bad, than later.
I was hoping to be (still am) SQing 150kg 3x5 by the end of the month, but that may not happen.
08-20-2010, 09:52 AM
70kg. 1x1. I didn't lock out properly and dropped it lighty on my head.
1x1. I managed to clock myself in the chin on the first one, haven't done that in a while.
I worked my way up to 135kg on the squat, but only managed a set of 5, I was too tired and my left knee is still bothering me a bit.
09-11-2010, 01:42 PM
I haven't been too great at keeping up with my journal, but here's last week's workouts (weights as usual in kg)
I only got the first one at 160, I was using overhand grip. Tryed the second with hook grip, it was a no-go.
Pullups 4x8 (spread out over the course of the WO)
132 felt really heavy, even though I'd squatted 135 on Monday without much trouble. The last 2 reps of the last set (w/132) were especially terrible, #4 I came up too much on my toes and had to take a step forward to keep my balance, and on #5 I gassed out coming up to the point that I used my right to push myself up (not a smart move, I should have just dumped it).
I was feeling pretty frustrated that my squat was down from 140 (where I didn't have much trouble) to the point that I was/am struggling with less than 135.
72.5 (supposed to be 5x3) was a no-go, dumped the first rep with it and didn't continue
Went much better. I used a belt for the second set with 132, didn't notice much of a difference with it, and it was bothering my sciatica. Third set was probably the best. I noticed I was standing a bit wider for it, that may have been the problem.
160 (supposed to be 1x5)
I managed two reps, both with overhand grip. Maybe only 1.5, because I'm not sure if I locked out on the second rep, as my overhand grip was turning into a monkey grip and the barbell was on the verge of slipping out of my hands.
Pullups 10,9,9 (was aiming for sets of 10)
I miss doing heavy sled pulls :(
What can I do to improve my grip strength for my DLing - should I do Dirty Rice?
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