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Thread: [R_H]'s "Newbie"

  1. #1
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    [R_H]'s "Newbie"

    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
    22.5kg 1x5
    25kg 1x5
    30kg 5x5

    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)
    25kg 1x5
    30kg 5x5

    Front squat: bar 1x5
    22.5kg 1x5
    25kg 1x5
    30kg 5x5

    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
    22.5kg 1x5
    25kg 1x5
    30kg 3x5

    Deadlift: bar 1x5
    35kg 1x5
    47.5kg 1x5
    60kg 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.
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  2. #2
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    Woah, blast from the past. Those were some real newb questions I had.

    I haven't been doing Oly since about February, but I've been training regularily (Starting Strength) since then.

    Yesterday's workout:

    ATG Squat
    2x5: bar
    1x5: 50kg
    1x3: 70kg
    1x2: 90kg
    3x5: 115kg

    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.

    Power clean
    2x5: 30kg (just the bar off the floor is too annoying)
    1x5: 35kg
    1x3: 45kg
    1x2: 55kg
    5x3: 65kg

    I recently had to deload my PC because of form-related issues, but they're getting better

    Sprints
    1x100m
    20x40m relay (10 with sled+30kg)
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  3. #3
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    Today's workout (just a note, all weights are in kilograms):

    ATG squat
    2x5: bar
    1x5: 52.5
    1x3: 72.5
    1x2: 92.5
    3x5: 117.5

    SGDL
    2x5: 50 (should have only bee 42.5)
    1x3: 62.5
    1x2: 90 (did 2x2)
    1x5: 105

    Fat Loss Complex (from this site)
    45, 3 rounds. Last round was horrible, I wanted to curl up in the fetal position and cry.

    GHR
    2x5

    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.

    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.
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  4. #4
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    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.

    Tonight's dinner



    Edit: The ostrich was delicious.
    Last edited by [R_H]; 05-23-2010 at 03:09 PM.
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  5. #5
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    Today's workout (all weight in kg)

    ATG SQ:
    2x5: bar
    1x5: 50
    1x3: 75
    1x2: 95
    3x5: 120

    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!

    Power Clean:
    2x5: bar (I actually used bar+the 5er bumper plates)
    1x5: 37.5
    1x3: 47.5
    1x2: 57.5
    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)
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  6. #6
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    Today's workout

    ATGSquat
    2x5: bar
    1x5: 52.5
    1x3: 77.5
    1x2: 97.5
    3x5: 122.5

    DL
    2x5: 42.5
    1x3: 62.5
    1x2: 90
    1x5: 110

    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.

    Thoughts?
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  7. #7
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    Quote Originally Posted by [R_H] View Post
    Today's workout

    ATGSquat
    2x5: bar
    1x5: 52.5
    1x3: 77.5
    1x2: 97.5
    3x5: 122.5
    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.

    Quote Originally Posted by [R_H] View Post
    DL
    2x5: 42.5
    1x3: 62.5
    1x2: 90
    1x5: 110
    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).
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  8. #8
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    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.


    Front Squat
    2x5: bar
    1x5: 90
    1x3: 125
    1x2: 160
    3x5: 180

    and then, because I felt like it

    1x5: 200
    1x5: 220


    Mil Press
    2x5: bar
    1x5: bar
    1x3: 55
    1x2: 65
    3x5: 80


    Lat pulldown (focusing on the upper lat)
    27.5 (i'm guessing those were kgs): 4x8
    50: 1x8

    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)
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  9. #9
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    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.
    Last edited by [R_H]; 07-23-2010 at 09:40 PM.
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  10. #10
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    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.
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  11. #11
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    You keep making progress. Nice work.
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  12. #12
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    Quote Originally Posted by Off Road View Post
    You keep making progress. Nice work.
    Thanks!

    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.
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  13. #13
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    Yesterday's

    Snatch
    30kg. 1x5
    40kg. 1x3
    50kg. 2x2
    55kg. 1x2
    60kg. 1x1
    65kg. 1x1
    70kg. 1x1. I didn't lock out properly and dropped it lighty on my head.

    C&J
    30kg. 1x5
    40kg. 1x3
    50kg. 1x2
    60kg. 1x2
    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.
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  14. #14
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    I haven't been too great at keeping up with my journal, but here's last week's workouts (weights as usual in kg)

    Monday
    SQ
    bar 2x5
    52.5 1x5
    77.5 1x3
    105 1x2
    130 3x5
    135 1x4

    BP
    bar 2x5
    25 1x5
    37.5 1x3
    47.5 1x2
    52.5 3x5

    DL
    65 2x5
    97.5 1x3
    137.5 1x2
    160 1x5
    I only got the first one at 160, I was using overhand grip. Tryed the second with hook grip, it was a no-go.

    fSQ
    bar 2x5
    32.5 1x5
    50 1x3
    67.5 1x2
    82.5 3x5

    Pullups 4x8 (spread out over the course of the WO)


    Wednesday
    SQ
    bar 2x5
    52.5 1x5
    80 1x3
    107.5 1x2
    132.5 3x5
    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.

    PP
    bar 2x5
    30 1x5
    40 1x3
    47.5 1x2
    55 3x5

    PC
    30 2x5
    40 1x5
    50 1x3
    62.5 1x2
    72.5 (supposed to be 5x3) was a no-go, dumped the first rep with it and didn't continue

    SGP
    60 1x4
    70 2x4
    80 4x4

    Pullups 4x9


    Friday
    SQ
    bar 2x5
    52.5 1x5
    80 1x3
    107.5 1x2
    132.5 3x5

    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.

    BP
    bar 2x5
    27.5 1x5
    40 1x3
    50 1x2
    55 3x5

    DL
    65 2x5
    100 1x3
    140 1x2
    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?
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

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