Weight is at 200.5. Currently upping caloric intake- goal is to consume at least ~5000 calories a day.
AM Workout
Back Squat-
135x8
185x6
225- 2x5 These were done as fast/explosive as possible.
PMT Squat-
445- 2x10
445- 1x20
Was pretty tired after back squats, which is why I initially did 2 sets of 10.
PM Workout
~ 6 hours after AM workout
Front squat-
135x10
185x6
230x5
260x2
Only 40 lbs away from a 300 lb front squat :) I should be able to get it before the semester ends.
Also, when Front Squatting 260, I leaned forward after my first rep, making my second rep very difficult to finish. I must remember not to lean forward and keep my back as straight as possible.
Pullups- 3x11
Barbell Rows-
135x3
185- 4x5
Will start upping weight on a regular basis as I see fit.
Floor press- 3x5
Ab Roller- 3x7
Wednesday, February 24, 2010
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What is the point of lifting 2x per day? Legit question... I've never heard of it before.
ReplyDeleteOne main reason IMO.
ReplyDeleteIt lets you incorporate more lifts in a given day, and partition them as you see fit (greater rest time in between big lifts). I personally want to get used to doing 2xdays- my mentality is that since I want to be an Olympic lifter, I should start training like one. All legit weightlifters (off the top of my head, the Chinese, and they start at a really young age too) do it- whether I'm experienced enough for it or not, I'm going to give it a try and see where it takes me. I've also divided my training into strength days and technique days- 2xday sessions allows me to do more big lifts while being relatively rested, and to perfect my technique.
Word to the wise: Listen to Danny, he's always right.
ReplyDeleteNot that anything you are doing is ridiculous wrong, JC, but I think you are trying too many different things at once and switching way too often. Keep it simple, add in one thing at a time, and see where you training takes you. You won't notice a difference in just a week of training.
ReplyDeleteI think I'll go ahead and weigh-in on the 2x/day thing. At this point there's no need for you to do it. Not even Eastern European lifters are doing 2x/day at your level. It's not until about halfway through their career (when they reach class 1) that they have double days, and even then they're still training only every other day for the most part.
ReplyDeleteThe basic Russian strategy for increasing volume over time is this:
-start lifting every other day
-increase the length of the workouts over the first few years (by increasing the number of lifts)
-eventually that becomes cumbersome when you are doing 2.5-3 hour workouts
-split the workouts into 2 per day on high volume days (they are also not even doing double days on every training day)
Even at this stage (at the Candidate for Master of Sport level), when double days are pretty regular, they are STILL only training every other day (again, for the most part).
-At the Master of sport level the training volume is so high it's impossible not to train daily, and then they progress to up to 9-12 trainings per week.
In conclusion, I believe that the only reasons (pretty much) any of us have to train twice in one day are: if you play a sport (so lifting and sport practice are separated), or if your workout is really hard that day and just can't finish, so you come back and finish that night or something.
Thanks Jake- can you elaborate when you say "increasing the number of lifts?". I think I'm going to stick with 2xday not because I'm doing a tremendous amount of volume, and not because I'm training for several hours a day (I think it adds up to ~2hours), but because I feel I'm being more efficient in terms of time management (as in more time to focus on academic work, etc).
ReplyDeleteOh, if you can also elaborate on the different classes that'd be great too.
ReplyDeleteNumber of lifts: the number of reps you perform in a workout. Medvedyev counted all reps over 60%. So, your NL for back squat would be 24.
ReplyDeleteTO keep it simple, it was not until the athlete's number of lifts for the year exceeded 10,000 that they even began incorporating double sessions. For the class II athlete there were 150 workouts in a year (every other day, not including off-weeks). For the class I athlete there are 197 workouts, 43 of those are double sessions. So again, basically every other day with some of those being double sessions (1-2 double sessions per week). This is also with a volume of 11,000 lifts per year. Finally, according to A System of Multi-Year Training in Weightlifting (where I'm getting these data from), a class 1 athlete is training 20 hours/week.
Classification of the athletes is based primarily on results of training, but they fall roughly into the number of years an athlete has been training:
beginner
class III (1 year)
class II
Class I (3-4 years)
CMS
MS(6+ years)
The take home message: just because elite athletes are doing it doesn't mean you should.