Less talky, more lifty.

A place for vegan athletes from all levels and sports to keep their training journals.

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Re: Operation get stronger (but leaner)

Postby Linnéa76 » Mon Nov 21, 2011 6:43 pm

Congratulations on your new deadlift PB! You're doing great! Image
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Re: Operation get stronger (but leaner)

Postby Rach » Wed Nov 23, 2011 5:16 pm

Linnéa76 wrote:Congratulations on your new deadlift PB! You're doing great! Image


thanks Linnéa76!

Wednesday 23rd November 2011

squat sess

1 set 5 at 20kg
1 set 5 at 25kg
1 set 3 at 35kg
1 set 2 at 40kg
3 sets 3 at 42.5kg

some benching- couple singles at 30kg to practise commands

maybe more benching later

conscious effort starts today to eat more veggies: lunchtime 1x smoothie with few handfuls rocket, 2 kiwis, 2 satsumas. Was tasty :P
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Re: Operation get stronger (but leaner)

Postby Rach » Mon Nov 28, 2011 2:06 pm

Thursday 24th November 2011

Bench

2x10 bar
1 set 5 at 25kg
1 set 3 at 35kg
meant to be working towars 5 sets of 3 at 40kg however did
2 fails at 40kg
1 rep at 37.5kg failed on 2nd rep

felt decidely pants and decided to abandon today's session as it was going nowhere :evil:
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Re: Operation get stronger (but leaner)

Postby Rach » Mon Nov 28, 2011 2:10 pm

Friday 25th November 2011

lunges and inchworms to warm up then:

deadlifts
2 sets 10 at 30kg
1 set 5 at 50kg
1 set 5 at 60kg
1 set 3 at 70kg
1 set 3 at 75kg
3 set 3s at 85kg
with some mountain climbers in between sets

mountain climbers, stretches, front and side planks and swiss ball roll outs
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Re: Operation get stronger (but leaner)

Postby Frostfire » Tue Nov 29, 2011 2:17 am

Wow, mountain climbers plus after deadlifting, that is pretty hardcore! :)
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Re: Operation get stronger (but leaner)

Postby vegan hal » Fri Dec 02, 2011 7:12 pm

yeah!! super-sets of DLs and MCs! that's awesome!
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Re: Operation get stronger (but leaner)

Postby Rach » Tue Dec 06, 2011 5:43 pm

vegan hal wrote:yeah!! super-sets of DLs and MCs! that's awesome!

Frostfire wrote:Wow, mountain climbers plus after deadlifting, that is pretty hardcore! :)


TBH I don't think they were the hardcore mountain climbers I was doing, just the ones where you swap the leg round and hold it for a few secs to stretch the hip flexor :D

Saturday 3rd December 2011

squats:
2 sets 5 at 25kg
1 set 3 at 30kg
2 sets 2 at 35kg
singles at: 45kg, 55kg knees came in a bit, 60kg knees came in a lot.

bench:
2 sets 10 at 20kg
2 sets 5 at 25 kg
2 sets 3 at 30kg
single at 37.5kg
fail at 40kg
single at 40kg

deadlift
2 sets 5 at 60kg
1 set 3 at 70kg
double at 80kg
single at 95kg
single at 102.5kg
single at 110kg pb :D

I've neglected the losing bodyfat and as of yesterday decided it's time to attack it in earnest and fulfil the aims of this log. I have decided to go for fast as taking it slow gets me demotivated and I'm better with the all or nothing approach to weight loss. Goal is to get down to 60kg. Started 5/12/11 with weight bang on 66kg. Weigh ins will be strictly weekly. However have begun taking creatine and am doing the loading phase at the moment so need to bear in mind this may cause a bit of temporary increase.
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Re: Operation get stronger (but leaner)

Postby Talyn » Tue Dec 06, 2011 8:02 pm

Rach wrote:I have decided to go for fast as taking it slow gets me demotivated and I'm better with the all or nothing approach to weight loss. Goal is to get down to 60kg. Started 5/12/11 with weight bang on 66kg. Weigh ins will be strictly weekly. However have begun taking creatine and am doing the loading phase at the moment so need to bear in mind this may cause a bit of temporary increase.


We have the same goal :) I also want to get to around 60kg, and I'm around 66kg myself. How long are you allowing for to hit 60?

Personally I think you're better off not loading on the creatine, and just take 5g per day from now on. I find the benefit to be the same and there is less of a jump in water weight. But that's up to you.

Best of luck!

Edit: Oh and well done on the deadlift PB!!
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Re: Operation get stronger (but leaner)

Postby Rach » Wed Dec 07, 2011 5:40 pm

Talyn wrote:
Rach wrote:I have decided to go for fast as taking it slow gets me demotivated and I'm better with the all or nothing approach to weight loss. Goal is to get down to 60kg. Started 5/12/11 with weight bang on 66kg. Weigh ins will be strictly weekly. However have begun taking creatine and am doing the loading phase at the moment so need to bear in mind this may cause a bit of temporary increase.


We have the same goal :) I also want to get to around 60kg, and I'm around 66kg myself. How long are you allowing for to hit 60?

Personally I think you're better off not loading on the creatine, and just take 5g per day from now on. I find the benefit to be the same and there is less of a jump in water weight. But that's up to you.

Best of luck!

Edit: Oh and well done on the deadlift PB!!



Thanks! I will go with you advice on the creatine. Cool we both want to hit 60kg! I'm reckoning for 12-14 weeks at a rate of 1-1 and a half pound a week, what about you?
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Re: Operation get stronger (but leaner)

Postby Rach » Fri Dec 09, 2011 5:50 pm

Thursday 8th December 2011

bench has been stalling recently so decided to go back to working towards 5x5 beginning with 35kg and will only up the weight once I've done 5x5 at the said weight solidly with ease on two occasions.

So today:
Bench
2 sets 10 with bar
1 set 8 at 25kg
1 set 3 at 30kg
1 set 5 at 35kg
1 set 3 at 35kg
1 set 5 at 35kg
1 set 3 at 35kg left arm seemed weaker as weights started to slide off.
1 set 2 at 35kg

Bent over row
1 set 10 at 20kg
3 sets 10 at 30kg

Standing dumbbell shoulder presses
1 set 10 at 8kg each arm
3 sets 8 8kg each arm

Lat pull downs
1 set 10 wide grip at 20kg
3 sets 10 wide grip at 30kg

1 set 10 close grip at 30kg
3 sets 10 close grip at 45kg
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Re: Operation get stronger (but leaner)

Postby Rach » Sun Dec 11, 2011 11:40 pm

Saturday 10th December 2011
Squat pt sess:

2 sets 5 @20kg
3@30 kg
2@35kg
5 sets 5@40kg

stiff legged deadlifts

5@40kg
5@50kg
5@60kg
5@60kg
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Re: Operation get stronger (but leaner)

Postby Lordmuppet » Tue Dec 13, 2011 11:50 pm

Rach wrote:
Talyn wrote:
Rach wrote:I have decided to go for fast as taking it slow gets me demotivated and I'm better with the all or nothing approach to weight loss. Goal is to get down to 60kg. Started 5/12/11 with weight bang on 66kg. Weigh ins will be strictly weekly. However have begun taking creatine and am doing the loading phase at the moment so need to bear in mind this may cause a bit of temporary increase.


We have the same goal :) I also want to get to around 60kg, and I'm around 66kg myself. How long are you allowing for to hit 60?

Personally I think you're better off not loading on the creatine, and just take 5g per day from now on. I find the benefit to be the same and there is less of a jump in water weight. But that's up to you.

Best of luck!

Edit: Oh and well done on the deadlift PB!!



Thanks! I will go with you advice on the creatine. Cool we both want to hit 60kg! I'm reckoning for 12-14 weeks at a rate of 1-1 and a half pound a week, what about you?



for what it is worth precision nutrition recommend against creatine loading (not bad just pointless) and suggest 3-5grams a day with a warm drink (forget why a warm one).
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Re: Operation get stronger (but leaner)

Postby Rach » Wed Dec 14, 2011 12:51 pm

Tuesday 13th December 2011

Bench:
2 sets 10 at 20kg
1 set 5 at 25kg
1 set 5 at 30kg

1 set 4 at 35kg
1 set 5 at 35kg
1 set 4 at 35kg
1 set 3 at 35kg
1 set 3 at 35kg

Standing dumbbell shoulder presses:
2 sets 10 6kg each arm
3 sets 5 9kg each arm

Circuit
Medicine ball overhead squat
tuck jump
scissor lunge
mountain climber

circuit aim is 10 of each of these in a row, followed by 60-90 secs rest repeated several times. Managed 5 rounds however my tuck jumps suck :) and by 3rd round was only managing 5 of the jumps and lunges. However I found them much more fun than running or spinning and I can see how incorporating these will assist fat loss and shall be making them a regular feature at the end of powerlifting training sessions.
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Re: Operation get stronger (but leaner)

Postby Rach » Wed Dec 14, 2011 12:57 pm

Wednesday 14th December

weigh in time- 65.6kg, loss of 0.9 lb. Not staggering but maybe the creatine has given an increase in terms of water.
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Re: Less talky, more lifty.

Postby Rach » Fri Dec 16, 2011 9:54 pm

Thursday 16th December

Warm up and warm up sets,going through warm up exercises on new programme personal trainer has drawn up for me.
Squats: 5 sets 5 reps at 40kg
split squats with bar
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