yes I' pissed off seeing stupid lazy people
stupid never mind
lazy....oh god

This post has been edited by pizzaboy: Aug 1 2008, 12:09 PM

Friday's Workout

Started off with power snatches. 40KG for 12-14 times. I'm learning to use the frog style snatches as it helps my torso stay straight and arched. Excellent way of snatching, should've used this method much earlier.

Was a little clumsy doing the squat snatches. Couldn't really squat down properly while catching the bar.

Power cleaned and jerked 70 for two, 90 for four and 100KG for a double. Had problems jerking. Gotta push faster.

Deadlifted 120KG for a triple, 140KG for doubles, 160KG for a single and 180KG for two singles. First single was easy. Second single saw my upper back giving up.

Went to do some squat cleans because I felt a little slow after doing the deadlifts, so pulled 100KG for 4

Weighted abs for 2 sets of 10.

Sorta boring workout.

Monday Workout

Clean and jerked 50KG for triples, 70KG for triples and a double 90KG clean and jerk
I still have issues with the jerk portion, so my coach advised me to go on cleaning to my max and do some jerks.

Cleaned all the way to 120KG's which was extremely difficult and went down to 110KG for 3, 100KG and power cleaned it for 4. Now was shocked me was that I could REALLY power clean 100KG's with very minimal leg bend. Just a slight scoop and plonk! That was it

Moved on to doing 140KG x 3 x 3 of clean pulls. Nothing much there.

Some snatches at 50KG AND STILL having issues with dropping under quickly enough.

Rack jerks to 90KG for a few reps and did abs until I couldn't feel it.

THat was it.....home sweet hom.......home sweet seri kembangan jaya jusco for dinner...

Okai

Wednesday Workout

Power snatched up to 40-50KG for about 6-7 times.
Squat snatched 60KG for 5
Upped to 65KG and felt much more stable surprisingly....I stopped thinking that I had to slide it up my thighs real quick, I just reminded myself, to explode the moment the bar touched my hip and catch with my head facing forward.

That's helped quite a bit. Kept my back tense and cranked it hard the moment I lifted off the ground.

Up to 70KG for a few reps and felt more and more solid. Looks like I'll be touching my 100KG faster than I thought.

Pulled 100KG pretty dammed high as well.....I'll upload a video later.

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Added on August 7, 2008, 10:57 am

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Added on August 8, 2008, 9:46 amThursday Night Training

Snatched 40KG for a few reps, squat snatched 60KG for about 6 reps or so....70KG for two singles, 72KG for a single.....
80KG saw a PR, but I missed the first lift from dropping it backwards. I wasn't even trying hard to tie it anyway.
80Kg the second time saw it much better, but I rushed to get up when the bar was moving forward. Managed to stand but didn't get to keep the feet close.

And naturally.....cameras misfire and skip when you get a PR. Fcuk.

Snatched 60KG for a few reps again, and suddenly power snatched it. Strange....it became easier to power snatch it as I learned to squat snatch

Did a few sets of front squats, 3-4 @ 90KG for about 5-6 reps...went really light as I was still hyped about my snatch success
Great stuff. Will be looking to snatch 90KG within this 1 1/2 months.

Probably will hit 100KG snatch within this year, and a 140KG clean and jerk

Oh and surprisingly......bodyfat seems to have dropped....

This post has been edited by pizzaboy: Aug 8 2008, 09:46 AM

Thursday Night Training

Snatched 40KG for a few reps, squat snatched 60KG for about 6 reps or so....70KG for two singles, 72KG for a single.....
80KG saw a PR, but I missed the first lift from dropping it backwards. I wasn't even trying hard to tie it anyway.
80Kg the second time saw it much better, but I rushed to get up when the bar was moving forward. Managed to stand but didn't get to keep the feet close.

And naturally.....cameras misfire and skip when you get a PR. Fcuk.

Snatched 60KG for a few reps again, and suddenly power snatched it. Strange....it became easier to power snatch it as I learned to squat snatch

Did a few sets of front squats, 3-4 @ 90KG for about 5-6 reps...went really light as I was still hyped about my snatch success
Great stuff. Will be looking to snatch 90KG within this 1 1/2 months.

Probably will hit 100KG snatch within this year, and a 140KG clean and jerk

Oh and surprisingly......bodyfat seems to have dropped....

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Added on August 8, 2008, 10:20 am

Feckin hilarious and yet .....inspirational in a bit.
poor guy has NEVER seen a 50M pool, he only swims in 20M pools and was only training a few months before.
How'd he manage to enter? Via wildcard.....
Hilarious

This post has been edited by pizzaboy: Aug 8 2008, 10:20 AM

mah laytest snaytch

I swear I could write an article about the stupidity of the theory of knees behind toes. It's the most fcuking stupid theory that man can make about the mechanical structure and systems of the human body.

Foolish bastards.

I wrote this article months ago about how to squat.
http://lifthard.com/2007/11/09/squatting/

Try to read it.

TO learn the squat;

I stand strong in agreement with my coach on this one. The best way to learn to squat, is load the bar with 30KG's of weights, and do overhead squats for 10 reps, for about 4-5 sets.

There cannot be a better way to teach a deep, solid and build confidence in a lifter in squatting, than the overhead squat. Because the body cannot mess up, or it'll fall down when squatting, it'll learn to groove the body and ingrain neuro-muscular commands to do the squat right. And when you return to normal back squatting, it'll become extremely easy.

I squat about 160KG's for my tested max back squat, but I think I can hit 170KG's soon. And part of my improvement, I attribute to the overhead squat. The moment I could do overhead squats with 75KG's for 10 reps, that day itself I felt all solid at the right places, and flexible at the right places. It was like, seeing the light.

I need a place to jot this down before the main site where I usually write my workouts come back up

Power snatch

40KG x 3 x 3
50KG x 4 x 3



Clean and jerk

20KG x 3 x 4
40KG x 5 x 3

Lunge (to strengthen the leg position on the jerk)

20KG x 100

Duck walk (To stretch the ankles and calves for more flexibility)

10 rounds x 15 meters

Back Squats

100KG x 3 x 5

Dumbbell Bench

60LBS x 2 x 8
80LBS x 2 x 6

This post has been edited by pizzaboy: Oct 22 2008, 11:40 PM

Mango muscle up

I've no idea what you're talking about.

You are one confused fellow.

Those large exercise balls? You mean the swiss ball?
Yeah, they're useful for a few things.
This is the best way I can think of using it;

http://rosstraining.com/articles/thewaterball.html



And let me think of another way to use it....you could possibly fill it with sand and try cleaning and pressing it
Besides that....swiss ball's are great for...putting your legs on it and try to do pushups. If your face doesn't slam the ground and you break a teeth, by the 6th rep, you're doing it wrong.

It's a toy, think of how to play with the toy.

It's just YOUR brain on lipo-6. My brain on Lipo-6 just goes "hungry hungry hungry!"

This is the first time I've to explain my "tongue-in-cheek'ness"

Preparatory Phase

Snatch

20KG x 2 x 5
40KG x 2 x 3
50KG x 2
60KG x 3
70KG x 2
72KG x 5 x 3 (Missed 3 lifts, one front, two insufficient height, second pull must increase. Use blocks or high pull from floor)

Snatch Pull From Floor

90KG x 2 x 3
100KG x 5 x 3

Snatch Pull From Hang Below Knee

60KG x 5 x 3 (Need to increase calf strength. My technique uses calf strength, thus I cannot neglect calf strength. Oleg Perepetchenov uses a pop. I use a kip)

Chest supported rows

50KG x 3 x 15

Called it a day.

Starting bodyweight: 80.10KG
Ending bodyweight: 79.1KG

Need to maintain, won't make it for the next competition at 85KG, so must maintain at 79-78KG.

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Added on October 28, 2008, 6:40 pm

This post has been edited by pizzaboy: Oct 28 2008, 06:40 PM

Front Squats

40KG x 2 x 3
50KG x 2 x 3
70KG x 1 x 3
90KG x 2 x 3
110KG x 3
120KG x 3
130KG x 5 x 3 (REP PR!)
110KG x 8

Upper back strength needs to be strengthened to hold the bar in a more stable position. Need more rows and pull-ups

Snatch Balance

20KG x 2 x 8
40KG x 5 x 5

Stability needs to be improved. More overhead squats may be required.


Starting Bodyweight: 79KG
Ending Bodyweight: 78.1KG

Tell that to Zhang Guozheng Olympic 69KG champ 2000, Shi Jiyong 62KG 2004 Olympic Champion, Mark Huster 1996 Olympic 105KG+ Silver medallist....tell that to our bronze medallist 1998 Commonwealth weightlifter, my former coach Matin Guntali.

Get my drift?

Yes it will damage your knees, if you're using 200KG'S and dive bomb squatting (which I'm sure you don't even know what the heck it is)

Compound workouts. Rep ranges between 5-8. Sets between 4-6. Two major compound exercises a day. 4 times a week training. Controlled food intake.

Rep ranges between 5-8. Sets between 4-6. Two major compound exercises a day. 4 times a week training. Controlled food intake.

5-8 rep ranges maintains good posture but still taxes the muscles and CNS. As you get heavier, go for up to 5 reps.
Multiple sets keeps you fresh for each set and when it's broken down this way, your body gets to learn the movement more efficiently. The key to being better at something, is to keep doing it.
4x a week ensures you have sufficient training and sufficient rest.
Controlled food intake's because he's an endo, and too much food and they gain too much fat. The liquid diet is great here, but I'm not so sure about how the liquid diet works for strength gains. I'm sure it's okay, but only till a certain level.



Scapular pre-hab work. Google. Find De Franco's article for scapular work.
The dumbbell can be your good friend.
Also stretching.

yes

Ask him to check the video of Tom Platz doing doing 23 reps with 500LBS of squats.



Ask him to check the video of Jose Postigo



There may be a day that your knee gives up on you.

But with training the squats, you prolong that from happening. And if you listen to your body, and as you age, you reduce the weights and train to maintain your fitness levels, you're quite safe. Do not "brake" in the middle of the squat. Use your body's own stretch reflex that comes from the hips and hamstrings and glutes to get up. That's why I say, squat deep.

If you DO feel your knee giving issues, take glucosamine and fish oil. Jogging, spoils your knee. THat's true.
But joggers knees will still be healthy and strong for a longer time than a person that's sedentary..


You mean this?




Dive bomb squatting, is when someone lowers themselves way too fast, and often causes a shift in the ankle positioning as well as rounding of the lower back. When your ankle repositions itself without a conscious control, you may dislocate the knee. This is especially rampant in wide stance, deep squatting, but I can't think of too many people that do wide stance deep squats.

The proper way of squatting, which has been working fine for many weightlifting teams around the world, is a 1.5 second descend and explosive squat up. The rules of Olympic squatting is, go deep, back arched or straight, sit between your legs (this takes forever to explain, I'm not going to do that) hips take the bulk of the weight. AND KNEES, GO IN FRONT OF YOUR STUPID TOES!

http://drsquat.com/knowledge-base <--find his article about squatting and tell those people that ask you to squat with your knees behind the toes to shut up. What? You want to live your life doing good morning squats? Go ahead. Have an imbalanced muscular development especially with your quads being underdeveloped. Then risk having injuries when your body can take more weight but your quads become a weakness. And THAT'S when you get knee injuries.

As a beginner, ANYTHING will suit you.

Heck the first time I started squatting, I squatted 50KGx4x10 ( I still rmbr!) High reps they say are for hypertrophy and not strength gains, but I still got stronger.
In two weeks, I was squatting 65KG

At the beginning, you're not getting stronger (so to speak) It's your muscles getting smarter at a particular movement so it becomes more efficient. When you get to a certain level, this is when you choose to go either high rep for added muscle mass or low rep for added neuromuscular efficiency, more myofibrillar hypertrophy.

Monday (3rd November 2008)

Snatch

40KG x 2 x 3
50KG x 2 x 3
70KG x 6 x 2
60KG x 4 x 2

Snatch Balance

20KG x 5
40KG x 5
50KG x 3 x 5
60KG x 2 x 5
70KG x 2 x 3
80KG x 2 x 3 (Asyik jatuh bergolek.....)
60KG x 6 x 3

Front Squat

50KG x 5
70KG x 3
90KG x 3
110KG x 3
120KG x 2 x 3
130KG x 3 x 1
140KG x 1 (Woooooooooooooohhh heavy like mad on my upper back)
150KG x 1 (Eh? I think I just did a PR by accident......Whee!!)


Tuesday (4th November 2008)
Clean and jerk

20KG x 3
50KG x 5 x 3 (Seriously bad jerks.......shoulder and biceps felt peculiarly weak)
70KG x 3 (Kept jerking like crap....decided to stop jerking.)

Cleans

70KG x 2
90KG x 2
110KG x 2
120KG x 4
125KG x 0 (Bar fell and I can't stand in time to catch)

Seriously, the rate of my cleans against my jerks are horrible. My cleans are strong compared to my darned jerks

Half Jerk From Rack

50Kg x 3 x 5
70KG x 5
80KG x 2 x 5
90KG x 2 x 5
100KG x 2 x 3
110KG x 8 x 1

Ouchh.....my shoulders are tired as hell.

Clean Pull

90KG x 2 x 3
110KG x 2 x 3
130KG x 3 x 3
140KG x 4 x 3

Jerks with plastic bar

120 x

Burp.....I can feel my tummy going haywire..


I've been reading about pressing strength and overhead lockout strength. I think I'll be adding some bench presses back again..

1. The elimination of protectionism and the introduction of a free market. Then I'll put Bumiputra rights to the real Bumis and Malays would have to fight for their own share of the pie. Malay ministers that have constant complaints from the public, will be checked, if necessary removed. Corrupt ones would be hung to be stoned to death in KLCC and then all their wealth and money be donated to the homeless.

The military will be under my power and anybody who disagrees and stages a protest, will be sniped to death. And if the sniper has extra bullets, yeah anybody around there ...go snipe them. And of course, I'll be sending orders from New York because I'm likely to get killed having that policy in Malaysia.

2. One of the biggest reasons for poverty among Malaysians is due to uneven wealth distribution. Thus when every man fights for himself, only the best wins. In the case of the true poor (and not to mention lazy and stupid) I'll send them to Singapore, Vietnam, Cambodia, Russia with just enough money to survive for a year, to have their butts kicked even more and come back to Malaysia for the good of his/her own.

3. Impossible not to reach.

4. From 60-100KG's going to be a joke. The 100KG-140KG's going to be murderously hard. Then 140-160's going to be a joke again. When I hit the 170KG front squat mark, I'll tell you.

Anyway my prescription would be along the lines of strengthening upper back strength because;

When the upper back's weak, your arms cannot hold the bar up. Thus forces your lower back to curve to catch the bar while your leg is struggling just to stand up. This forces your center of gravity all to your knees and toes and is VERY bad for everything. With a strong back, your center of gravity is right on in the middle thus being very strong. Your entire body is working solidly.

"Stop grabbing the bar like your life depends on it"

Too many people squeeze the shit outta the bar but for whaT? All your strength will come from the arms and you're basically not training your legs which is what you're aiming for. Your body provides the ISOMETRIC strength, while the legs provide the dynamic strength for moving the bar upwards. So learn to let the grip looser and use your leg strength while your body holds in position.

Increase your ankle flexibility

Sure it's always going to be easier not squatting too deep but when your ankle's inflexible, your center of gravity is shifted .....to the heels. This causes you to be bloody unstable as you're not able to sit on your calves and get up. Your center of gravity is very important in lifting weights, stable and strong.

Use a bounce

Unless you're training for pure muscular growth, every second in tension is important. But if you just want speed, a slow descend and explosive ascend is the way to go. Knee damage? That's why you need an ankle that's flexible enough. Oh btw, you can't bounce without a flexible ankle. Good luck trying, your hips will be the one feeling the strain (I think it's called the piriformis)

Learn to relax and tense

Too many people I see tense all the way when they front squat even in my gym. Watch the video of Vencelas Dabaya front squatting. He isn't straining at all at the top, neither is he straining while he's descending. His strain begins the moment he ascends because that's when you need your muscles to explode instantly. To explain this particular theory is going to take forever, so just learn to relax at the top, CONTROL your tension while descending and immediately squeeze the hell as you're going up. BUT NOT YOUR ARMS. Just use your arms to hold the bar in position.

Address your weak points

Figure out your weakest points. Single joint training is magical in this. Quad weak? Bulgarian squats and step ups. Weak at 3/4 of the movement? Use a rack at 3/4 of the movement. Weak from lowest position? Learn to use a bounce and also do more jumps. Jump to a rack, jump up and down, squat full and jump explosively upwards. All these would help.

If all else fails, google Smolov.

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Added on November 14, 2008, 7:46 pmAnd no I do not bulk and cut.

This post has been edited by pizzaboy: Nov 14 2008, 07:46 PM

Thx for the dinner yesterday. It sucked, but no biggie.

That was last time. Now I gave up caring about it .

Let's see.....oblique works and abs....Heavy farmer walks. Sandbag shouldering. Leg raises with knees straight.
This will all work to strengthen it especially sandbag shouldering. Maybe even tire flipping and definitely some sledgehammer work on a tire. Why do you want to strengthen your obliques specifically?

As for love handles, reduce bodyfat.

Basically to gain muscle on your chest, is darned simple aight. Growing muscle, isn't really about any complex timing, technique, periodization, specificity...it's not even that difficult. If it's been working, it's going to fail. If it fails, change the rep scheme, weights, perhaps reduce the accessory exercises and increase the main work. If that's worked, reduce the main work and increase the accessory. Instead of using barbells, use dumbbells. Try strengthening your other supporting bodyparts. That's it. SOmehow or rather it'll work.

If barbell bench works, then use that. When it stops working, use dumbbell bench. If that fails, go back to barbells and increase the weights reduce the reps and increase sets. If that has worked, change to a high rep, medium sets scheme like up to 12-20 reps x 5 sets and then go home, eat and rest. Among all the sports that require the usage of weights, building muscle is perhaps the easiest.

This post has been edited by pizzaboy: Nov 16 2008, 02:56 PM