RE: Any serious weight lifters here? (Full Version)

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Konstantinos -> RE: Any serious weight lifters here? (6/23/2008 5:55:29 AM)

front squat
5*60, 2*100, 3,2,1*120

legs dead=very yes

ok so i doubt ill be hitting the 140 i want, soooo ill aim for 135 or so and make 150-160 a goal for the summer

overhead press i wont even say



HisLamb26 -> RE: Any serious weight lifters here? (6/23/2008 9:50:22 PM)

Hey csl,
don't forget that there are times with women we are puffy from plain old fashioned hormonal bloating-not much will "fix" that....except menopause maybe...LOl

[:)]



NoShow -> RE: Any serious weight lifters here? (6/24/2008 10:05:15 AM)

quote:

ORIGINAL: FaithFirstFitness

# of rounds in 20 minutes of:
10 x 64 lbs thrusters
10 x pull ups


CrossFit?



NoShow -> RE: Any serious weight lifters here? (6/24/2008 10:08:12 AM)

quote:

ORIGINAL: Konstantinos

front squat
5*60, 2*100, 3,2,1*120

legs dead=very yes

ok so i doubt ill be hitting the 140 i want, soooo ill aim for 135 or so and make 150-160 a goal for the summer

overhead press i wont even say


Why don't you back off and ramp back up?



Konstantinos -> RE: Any serious weight lifters here? (6/24/2008 6:34:51 PM)

in the overhead press i will.

in squats too if i stall but im still progressing



csl7037 -> RE: Any serious weight lifters here? (6/25/2008 8:50:00 AM)

You're doing great, Konstantinos. So how close are you to your goal? We're running out of time! I think I'm really close to where I wanted to be by the 4th. Maybe as close as I should get. I'm at the point where I'm on the fence, I think. Do I cut a little more or start to bulk up? Is my BF as low as I can really cut it to? I just don't know. I hear "do more cardio" and I hear "cut back on cardio". I'm not going to change up anything in the next two weeks, just keep plugging, see where I can get, and reevaluate after the 4th.

I have gone to the gym twice in the last two days. The kids have VBS all this week so I've just been going back to the gym to wait for them. So I've gotten in two good cardio sessions and two good lifting sessions. My kids absolutely hit a wall last night, though! They're not night people; being up till 9:30-10:00 every night this week is just realy not a good idea! I hate evening VBS. But I let them sleep in and sacrificed one of my favorite step classes this morning. Oh well. I might go back tonight when they're at church. Next on my list is to work legs - they're only just now not sore from last Friday!!



Konstantinos -> RE: Any serious weight lifters here? (6/25/2008 10:21:01 AM)

well you could change up the kind of cardio, that may help a bit.

i still dont get why you dont bulk up but oh well.. just 10 days left so you might as well finish this



csl7037 -> RE: Any serious weight lifters here? (6/25/2008 2:07:12 PM)

quote:

ORIGINAL: Konstantinos

well you could change up the kind of cardio, that may help a bit.

i still dont get why you dont bulk up but oh well.. just 10 days left so you might as well finish this


I feel like I still have that last bit of fat to lose but I'm definitely thinking a bulk is in order soon. To be perfectly honest, that scares me - it's a fat phobia I'm going to have to work through and get a good plan to start putting on more muscle the right way. After the 4th, I'm going to start doing reading up and make a plan, I think.



Konstantinos -> RE: Any serious weight lifters here? (6/25/2008 2:40:16 PM)

on one hand its gonna be hard to gain muscle at your age and gender. on the other hand if you eat so many calories so that you are certain you'll gain muscle you may gain a lot of fat.

i guess read up on it. or start with a low surplus(300 or so) and if you see results after a month or two keep at it. if you dont, increase? or something like that)

went olympic lifting today

did 50 snatch and 60 clean and jerk. 10 kilos more than usual.

the weight is still pretty easy but i need to learn the technique better. either ill power everything( one time i didnt even have to dip under the bar at all.. it even flew up higher than as far as my hands can reach up!) or if i try proper technique i end up putting too little strength and miss them. i need to find a good medium.

i also need to sit lower in the jerk when the weight gets heavy. i feel like im somewhat pressing them instead of jerking them.



Konstantinos -> RE: Any serious weight lifters here? (6/26/2008 9:06:53 AM)

front squat
5*60, 2*100, 2*3*120, then i was stupid enough to try for 122.5 and reached failure on first rep so that was it.

oh well, better 6 reps in 2 sets than in 3, ill go again saturday and finish 120, then im thinking next week ill just go and try for singles, ive had great progress with singles about a month and half ago with front squats, and i had great progress in the deadlift with them too. ill try starting with 127.5 and then get up to 130 on monday.

overhead press, i try to put it in the exact same position as the starting position for the jerk, im thinking that thats how ill be doing it so i might as well do it this way. ill start with 60 since i could only do 2 with 62.5 that i tried.

shoulder shrugs
i think i reached up to 3*100. those are a killer for my hands, hurt even more than deadlifts.



Konstantinos -> RE: Any serious weight lifters here? (6/26/2008 2:56:32 PM)

went olympic lifting too

did up to 40kgs snatches. i think aroudn 6 sets of 3..

clean and jerk worked up to 2 sets of 1 of 70 kgs.

i definitely could use a better jerk. the dip is fine, the drive is slow, the getting under.. i dont get low enough. it would pass in a competition the way i did it but still who cares for that when its only 70kgs.

but im happy cause i learn new stuff every day. now if only i could do a better jerk by the time i leave ill be happy. it would be so much easier with better form.



Konstantinos -> RE: Any serious weight lifters here? (6/27/2008 3:43:32 PM)

olympic lifting
worked up to i think 3 sets of 3 reps 50 kgs snatches
did up to 50 kgs clean and jerk
then up to 2 sets 3 reps 70 kgs cleans. quite good.

my shoulder are like dead, so i didnt do jerks.. there wouldnt be a point anyway



Konstantinos -> RE: Any serious weight lifters here? (6/28/2008 5:50:40 AM)

front squat
5*60, 2*100, 3*122.5 PR

also just unracked the bar with 180 to prepare me for next week for the singles

monday morn, wed morn and thursday evening ill go for singles.

ill start with 130 on monday, hopefully it will be done (and with 3 reps 122.5 it probably will)

i wont go ol. lifting today or tomorrow, my shoulders are still nuked, and i felt a tad bit ill today(though it might have been from the cleans yesterday when they hit my throat a bit sometimes).

now its rest rest rest eat eat eat sleep till monday.



csl7037 -> RE: Any serious weight lifters here? (6/28/2008 7:17:18 AM)

quote:

ORIGINAL: Konstantinos
now its rest rest rest eat eat eat sleep till monday.



That sounds like a good plan! I managed to squeeze in all those 4 lifting sessions and 4 cardio this week again. I only did abs twice (not 3) but I have to do a 20 minute core conditioning demo class today so I didn't want to kill my abs going into that. I've got to be at the gym 8:30-11:30 today for this "expo" to demonstrate the group fitness program to get more people coming to classes. I'm hoping to jump in on some of the other girls' segments as well and at least make a bit of a workout of it. It should be fun.

How'd the last few weeks go by so fast? Are we both going to be so close to our goal?? I know you've worked really hard and made big gains! I wish I'd been a little more disciplined but it is what it is. I'll be OK with where I am for the 4th. But I've got to keep plugging a little longer to really get where I want to be. After the 4th, I'll be reevaluating what I may need to do next. We'll see.



Konstantinos -> RE: Any serious weight lifters here? (6/28/2008 8:44:10 AM)

bulkbulkbulkbulk!

there isnt really anything else left to do. especially since you do it for the looks.



csl7037 -> RE: Any serious weight lifters here? (6/28/2008 12:37:49 PM)

quote:

ORIGINAL: Konstantinos

bulkbulkbulkbulk!

there isnt really anything else left to do. especially since you do it for the looks.


I'm going to do what I've been doing till the party on the 4th. I'm probably going to go hog wild on the 4th - but try to keep it within a sane limit just so I don't make myself sick! I might then take Saturday and Sunday to just relax and not think about food or anything else (except putting my house back together).

So I need to start now putting together my plan of attack starting on Monday. I think I'll add 20% to what I'm using now as my daily calorie target numbers (high, moderate, and low days) - still carb cycling but gradually adding calories. How long do you think I should spend at that next level before I decide if I should add more? Two weeks? Three or four?

I've also got to take a new look at my entire workout. I might stick with Mr. Florida's plan or go back to one of the others I was doing - I'll probably pull what I like about each one and make up something for myself. I also need to look at my new gym schedule which will have me teaching two toning classes and will impact how/when I can lift on my own.



Konstantinos -> RE: Any serious weight lifters here? (6/28/2008 10:25:07 PM)

quote:

How long do you think I should spend at that next level before I decide if I should add more? Two weeks? Three or four?


depending on how quick your lift numbers/reps/sets go up. dont know how quick they went up for you at 37, female, weighing so little and being in a calorie deficit, but they should go up faster with a calorie surplus. if they arent, add more calories. you should ask in MWA about this since im not exactly sure.

by comparison though

if a girl was my age at around 140 lbs and a beginner, she should be adding at least 5 lbs to her squat every week.

i think the ratio of max women strength compared to max men strength is around 2 to 3. likewise im guessing, if a girl was my age, height and weight she should have 2/3 of the progress i'd have.

now for 37, and male i'd guess around 5 lbs per week should be doable, maybe 10. so if you arent getting 5 lbs every 2 weeks, either change up programs or add more calories.

but again ask in the MWA forums, they should know better than i.



csl7037 -> RE: Any serious weight lifters here? (6/29/2008 8:24:15 AM)

I never really "max out" to see where I'm at. I found this yesterday posted by someone on figureathlete.com and thought it was really interesting. In response to the question of what it really means to "lift heavy" and it said this is the level you should aim for...

Bench Press -- 1 x your body weight (So if you weigh 100 pounds a really good bench press is 100 pounds)

Squat -- 1.5 to 2 x your body weight

Deadlift -- 2 x your body weight

I can try at my gym to see where I am on that bench press (Smith machine). But I don't think I have the plates there to stack 200lbs on anything - and the owner of my gym would have a heart attack if I tried! I'll have to wait till I can go with dh to his gym to try to really load up for some squats or deads. I was repping about 80 lbs for deadlifts recently, though. Good to have goals.



Konstantinos -> RE: Any serious weight lifters here? (6/29/2008 10:41:34 AM)

i didnt necessarily mean maxing out as in your 1 RM. just lifting more reps/sets for the same weight or increasing the weight.

for a girl those would be solid numbers.

for a guy.. ive almost already reached those with not even half a year of bench/squat/deadlift training. if i hadnt bulked up with such a high calorie surplus i'd have pretty decent ratios.



Konstantinos -> RE: Any serious weight lifters here? (6/29/2008 2:22:52 PM)

well i lied, and went ol lifting

did 40kg snatches.. a couple or 3 were done really well, didnt have to balance at the bottom, just straight stood up with ease
50kg clean and jerks, kinda better than last time both the clean and the jerk.

ok now im seriously getting tomorrow off completely. ill probably only go for a max single in thursday for legs and that will be it. not worth overtraining just to get all my goals. ill just get a 130kg front squat and that will be fine.



Konstantinos -> RE: Any serious weight lifters here? (6/30/2008 1:56:39 AM)

weighed at 106.5 today. turns out i lost a kilo after all. must have been all the olympic lifting since i always leave full of sweat.

well at least now i know ill sure be losing a lot of weight during the summer.



Konstantinos -> RE: Any serious weight lifters here? (7/2/2008 5:28:09 AM)

front squat
5*60, 2*100, 1*130 PR, 1*132.5 PR, 0*135

im almost certain ill get 135 on saturday. i cant train before(or ok i can but there wouldnt be a point)

im gonna go olympic lifting today night, and maybe a little tomorrow, but after that i leave for a trip, so ill go to the gym again saturday for singles again. ill start from 135 so i wont be tired and hopefully ill get it. if i get 137.5 too(though i doubt it) it will mean 40 kgs in 2 months exactly.

also did like 5*50kgs with near perfect form+stop at the shoulders overhead press. and grip width same as in the jerks.



Konstantinos -> RE: Any serious weight lifters here? (7/4/2008 6:54:16 AM)

i just ordered an ivanko olympic bar and around 240kgs of weights :D

they'll probably come monday. i still have to call one of the two guys to tell him i sent him the money



csl7037 -> RE: Any serious weight lifters here? (7/5/2008 8:40:18 AM)

I'd hate to see shipping on that!



DreadPirateRandy -> RE: Any serious weight lifters here? (7/5/2008 9:54:14 PM)

Instead of beginning a separate thread, I'll just ask in here.

I pretty much know targeted spot reduction doesn't work, or at least that's what I've been told. I'm wondering, though, if there is some core workouts that target your sides, or more specifically your "love handles". Workouts that would help reduce and rid of them, or rather, speed up the process.

I assume cardio and dieting is key, but what about some effective exercises?



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