Steves strongish log.

Discussion in 'Training Logs' started by seiken steve, Aug 29, 2011.

  1. Mangosteen

    Mangosteen Hold strong not

    you'll compete, everyone gets the bug at sometime...
  2. seiken steve

    seiken steve golden member

    meh. we'll see. need to move some half decent numbers first.

    angry, working on the house today, went to train in the garage and the light blew out, havent trained, wanted to train. will do todays workout tomorow, skip accesory day and try to get some decent numbers saturday.
  3. seiken steve

    seiken steve golden member

    yesterday i managed to almost train, but i was feeling really ill, in flat shoes and generally a total crapshoot.

    3 position cleans

    from the rack
    75kg x2
    85kg x2
    95kg x2
    behind the neck
    105kg x2

    back squat
    #6 second eccentric 100kg, 5x5
  4. seiken steve

    seiken steve golden member

    today, fasted.

    power snatch
    50kg x3
    60kg 4x3

    over head squat
    60kg x3
    70kg x3
    80kg x3
    60kg x3 paused

    sots pess
    3x3 @40kg
  5. seiken steve

    seiken steve golden member

    Still feeling rough. Couldn't seem to get anything right.

    Did some rubbish snatch at 70kg worked up to a rubbish 95kg clean and jerk. And did some rubbish jerks out the track up to 110kg. Some jerk s where less rubbish than the rest.

    Did some upper back work (10 surpine plate raises, 10 chest supported rows, 10 more raises,10 lat swings)
  6. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    One man's rubbish ... another's treasure.
  7. LemonSloth

    LemonSloth Laugh and grow fat!

    Somewhere out there is a Crassfitter who just died on the inside because they can't do close to what you can... :p
  8. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

  9. seiken steve

    seiken steve golden member

    Personal standards are everything imo. I'm just going to run from those bad day numbers and aim to beat them each week.

    Yesterday's stuff.

    3 position snatch 5 sets at 60kg. 60 is starting to feel really light, I'm trying to suppress my 'just add weight attitude' but I think the time has come.

    Snatch grip push press
    80kg x5,5
    90kgx 5,5
    80kg x5 with 5 second holds at the top.

    Front squat
    90kg x3
    100kg x3 3
    90kg x 3 3
    I'm always so knackered by this point. Lol.

    Snatch high pull super settled with hyper extensions
    90kg 3x3\ bodyweight 3x10

    Cleans today.
  10. seiken steve

    seiken steve golden member

    Today's fun.

    3 pos clean
    80kg 2 sets
    90kg 3 sets

    80kg x 2,2 did an extra set because the first felt off
    90kg x2,2 easy
    100kg x1 happy.
    Behind the neck jerk
    110kg x2

    Back squat.
    Still getting used to high bar, staying really light, slowing down the lowering, not bouncing out the bottom.
    5x5 @110kg. Told you I went light.

    Clean pull with pause at the knee 3x3 @130kg.

    Food: 4730kcal
    220g fat
    412g carbs
    300g protein
    Last edited: Dec 3, 2014
  11. seiken steve

    seiken steve golden member

    Need another 800kcal. I'm not hungry. This always happens when I have a lie in.
  12. Madao13

    Madao13 Valued Member

    Steve, you consume a hell a lot of protein from what I can see.:)
    A couple of months ago we had a thread about protein consumption and about how clinical evidence seem to suggest that we need less than the standard recommendation of 1g/lb.

    You are one of the most well read members in the subject of nutrition (lifting too of course) so I am interested to hear your opinion on this, if you don't mind.
    Btw, here is the link of the thread I mentioned
    Last edited: Dec 5, 2014
  13. seiken steve

    seiken steve golden member

    I'm really starting to believe calories are the most important factor, and people aren't eatting 4000kcal a day without hitting that amount of protein unless they're fulled by yum-yums and cola.

    That said, there is a lot of papers that say 1.5-2g per lb, I'm unwilling to give up that practice based on one paper, plus, to hit 4000kcal with only 200g of protein would mean either more carbs or fats, to me those calories are far more beneficial coming from protein.

    There's a load of anecdotal evidence too, i know that's almost blasphemy on an internet forum, but when guys who are a lean 275lb talk i listen. i know in myself that down at 200g of protein isn't enough for me to recover and feel good, walking around sore and achy isn't the best.

    There is a big part of me that believes that the whole "you dont need as much protein" thing has gained so much speed and coverage because people want an excuse because they're scared to eat.

    My squat and dead sat still for the best part of a year, the only thing that chainged tat was calories.

    anyway, to discredit any sway i might have i attempted to train after 12 hours at work, 4 hours of sleep and way underfed.

    power snatch
    5x3 @60kg

    overhead squat
    60kg x3,3
    70kg x3,3,
    80kg x 3

    deficit snatch pull with a pause at the knee
    120kg x 2,2,2

    2 high pulls, 1 snatch
    5 sets at 50kg, so, so light, i was killing time to get out of clearing dumbells.

    floor press, because cleaning dumbells sucks.
    80kg x2
    90kg x2
    110kg x2
    100kg x2

    5 second pause on every rep.
  14. Madao13

    Madao13 Valued Member

    Thanks, Steve. I guess experimenting and let your body decide what's best for it, is the way to go at the end of the day..
  15. seiken steve

    seiken steve golden member

    Sat at 4010kcal. Got one more meal to get in. Just got to avoid having a beer tonight. I really fancy a beer.

    Worked up to 70kg in the snatch did a couple of feel sets then went for 80. Should have been easy but I just wasnt catching it. Annoying.

    Worked up to a really easy 100kg clean and jerk. Could have gone higher but thought I'd stay conservative. Clearly I'm a new man.

    Did some shoulder press machine and ez bar curl stuff.

    Sunday funday tomorrow.
  16. seiken steve

    seiken steve golden member

    Sunday fun day.

    Elevated Split squats
    Body weight 2x10
    20kg front rack bar and a 10kg weight vest 2x10

    Log press
    50kg x 6.
    60kg x 3
    70kg x 3 push pressed
    47 kg 10 no cleans

    Haven't deadlifted since the charity silkyness.
    120kg x2
    160kg x 2
    180kg x 2,1
    200kg x 2
    220kg x1 felt pretty easy. Flute cramp at the top but I held on to it anyway and savoured the ccheek burn

    MK x deadlifts ladder.
    You do a deadlifts, at the top your training buddies load the bar with another plate you put it down and repeat. Most fun you can have with your clothes on.

    We went: 60, 100, 130, 150,170,180,170,150,130,100,60

    My lats burned

    Axle bar bench
    Bar x 50
    50kg x 3
    70kg x 3
    90kg x 6
    Crazy bell bench
    60kg axle with 30kg suspended

  17. Mangosteen

    Mangosteen Hold strong not

    cramps in you flute are never good
  18. seiken steve

    seiken steve golden member

    Haha damn auto correct!

    Just to repeat. MK deadlifts ladders are great fun!
  19. seiken steve

    seiken steve golden member

    you could have bounced a penny off my IT band the last few days. blame running on frost personally.

    wasnt sure i could train but tiger balm, knee sleaves and coffee pulled me through.

    so you all may have noticed ive been having rubbish snatch sessions lately, well ive figured out why and corrected it, yeehhaaa

    1 from floor, 2 from knees,
    60kg, 65kg x 5 sets

    snatch push press
    80kg x5
    90kg x5,5
    85kg x5
    80kg x5

    front squat
    80kg x3
    90kg x3
    100kg x3
    120kg x3 PR of sorts.

    snatch high pull SS hyper extension
    80kg x3/10kg x10 3 sets

    also played with 1 arm deads later on.
  20. seiken steve

    seiken steve golden member

    i rested from wednesday as everything was catching up with me.

    i wont dead heavy tomorrow either.

    full lift saturday:
    worked up to 80kg, felt super easy, decided not to go heavier so i had progress to make next sat.

    clean and jerk.
    Worked up to 100kg which was really easy. didnt shoot for a Pr as my foot work is still poor and i want to work on it with sub max loads.

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