Saint Nick's DYEL Log

[Koing]

6/3/2013
Squat: 250 (5, 5, 5)
Bench: 145 (5, 5, 4)
Row: 130 (5, 5, 5) PR!

Nailed my squats last night and they felt pretty good. The last set felt the best! Benching was good, but couldn't get that last rep. My GF helped spot me last night. Rows felt real good...this is a favorite lift of mine

I am still focusing on eating at a deficit at this point. I definitely have had a few cheat days here and there, but I've been pretty good about sticking to my diet. The fat loss has been mighty slow, but that isn't a big deal for me. I mostly am eating less since I am more busy during the summer months.

Good job mate!

My OHP has taken a nose drive since dropping weight . I was on 70 x4x4 paused reps but it's just too much now when Im rocking around 87.

Today I did

OHP : 50 x15 x10 x8 60 x6 x7 x6 x7 x6 50 x8

Then I continued to destroy my shoulders lol.

My goal is to MP bw by the end of the year. My best was 87 at 90.

Koing

 

[Saint Nick]

I think it's amazing you can almost press BW. My shoulders would dislocate if I tried something that mad .... I'm excited to get back to eating more at a surplus!!!

 

[Koing]

I think it's amazing you can almost press BW. My shoulders would dislocate if I tried something that mad .... I'm excited to get back to eating more at a surplus!!!

I've been training for a while I'm sure you will crack on to bw in a few years. I've never really done much MP work consistently. My focus has always been OLifts and squats.

My bro can MP bw but he is very strong and has a very good strength to weight ratio. My other mate is a very strong MP. He's done 100 at 99kg.

Hopefully this year will be my year to MP bw . I'd probably max out around 77.5kg now a days? I'll max out next Wednesday to see where i am at for a single.

Koing

 

[Saint Nick]

I really want to get into Olympic lifting but don't really have a good gym for it around here. I think I could find a coach. I'd buy the gear but I don't have room for all those bumper plates...

 

[Koing]

I really want to get into Olympic lifting but don't really have a good gym for it around here. I think I could find a coach. I'd buy the gear but I don't have room for all those bumper plates...

Where do you live? You sure there isn't an Oly club near you? It's literally one of the best decisions I've ever made in my life. I love lifting and there is nothing more satisfying then slamming a weight over head properly and getting under it. Then dropping it over head. The lifts take skill, balance, technique, power and brute strength. Just love it and I wouldn't have the build I do today without them. I don't think I would have been motivated enough by aesthetics to train this much or hard and it's given me a great base to do whatever. Most people lack a goal and this is why they fail in the gym or it gets boring.

Join an Oly club or a crossfit club if one is around and get on it. Enter comps and this will motivate you further. Doesn't matter what you lift but you will be more motivated to train and more importantly you will have goals. I did my first comp after 2 weeks training.

You only need a few bumpers to start with

Koing

 

[Saint Nick]

6/6/2013
Squat: 250 (5, 5, 5)
OHP: 90 (5), 75 (5, 5)
Deadlift: 255 (5)

Squats still feel great.

I really wanted to try out what KIAman was talking about earlier in the thread. I did my first set with 90lbs. But, I realized that my form has to be pretty terrible. So I took 15 lbs off and did it again. Tightened up more muscles in my core, tried to make them as explosive as possible. My form felt a lot better, but less weight!

Snaplifts are always great. My shins*** are destroyed today!

 

[Koing]

6/6/2013
Squat: 250 (5, 5, 5)
OHP: 90 (5), 75 (5, 5)
Deadlift: 255 (5)

Squats still feel great.

I really wanted to try out what KIAman was talking about earlier in the thread. I did my first set with 90lbs. But, I realized that my form has to be pretty terrible. So I took 15 lbs off and did it again. Tightened up more muscles in my core, tried to make them as explosive as possible. My form felt a lot better, but less weight!

Snaplifts are always great. My chins are destroyed today!

Snaplifts?

I had a pretty sweet chest and tri session today. Bring on Sundays BS, CJ, DL, Back and Bi session.

Koing

 

[Saint Nick]

Snaplifts?

I had a pretty sweet chest and tri session today. Bring on Sundays BS, CJ, DL, Back and Bi session.

Koing

I have a personal trainer friend that always says I'm going to snap my back doing deadlifts. My DL form is strong IMO. I jokingly call them snaplifts when talking to her about it

 

[KIAman]

I have a personal trainer friend that always says I'm going to snap my back doing deadlifts. My DL form is strong IMO. I jokingly call them snaplifts when talking to her about it

LOL I thought you were doing OHP snap lifts or something because you said your chin was in pain. Im like... NOOOOOO!

 

[Saint Nick]

Yeah I kept trying to edit my post so that it said "shins" rather than "chins" lol. Hahahaha

I used to think my OHP wasn't too bad. But after reading through your (KIAman's) post a few times, there is no way I'm doing it completely right. Lowering the weight, I felt way more in control. At 90lbs, I feel like I'm almost flailing to get the weight up. Not good.

 

[Koing]

I have a personal trainer friend that always says I'm going to snap my back doing deadlifts. My DL form is strong IMO. I jokingly call them snaplifts when talking to her about it

Gotcha!

over 6yrs ago!
http://www.youtube.com/watch?v=oDq-wrQZPLQ

Crazy!

I'll see what I can press on Wednesday considering I'm only 86.3kg now a days.

Koing

 

[Saint Nick]

Dude you are strong as hell!!!

 

[Blackjack200]

Awesome. I just posted a form check in my log (as an update to my most recent entry). Your form at 75kg is way better than my form at 115 lbs.

I'll keep working in it. I love pressing.

 

[Koing]

f0ck...I look much bigger now that I'm 86.2kg...granted I have dropped from 99kg from last year!

I'm intrigued to see how much I can actually MP at my lighter bw. I've done 87 at 91 a few months ago.

I'll check your form out blackjack.

My MP isn't that strong. The bench mark is bodyweight. My other mate MP 100 at 100!

Koing

 

[repoman0]

Nick,

Kiaman's first tip about driving the weight up is a good one.. I started doing that recently because I read a tip somewhere that your chin should be almost touching your chest when the bar is at the top. If you do it right, instead of pushing the weight straight up over your head, you push it up but back behind your head a bit. It does feel scary at first but it's much stronger, though I won't pretend to know why.

I got 115lb 5x5x4 on Friday, hardly giving myself rest before the last set, where before trying to push it straight up overhead I really struggled to get 1 set of 115 at 5lbs heavier body weight.

Maybe I'll post a video, though it'd be far from a perfect example and the last rep is a mess of a push press

 

[Saint Nick]

6/9/2013

I noticed over the past few weeks, that my side profile looks weird. Almost like my lower gut sticks out and my lower back is "sucked" into my body. I think I might have some lordosis going on. I'm not sure about the pelvic tilt, but do they normally go hand in hand? I'm not sure honestly.

After doing a few hours of research, I built a little stretching and strengthening routine to hopefully correct the issue, so I did this yesterday.

Left side planks, 15 seconds on 15 seconds off x 5 sets
Right side planks, 15 seconds on 15 seconds off x 5 sets
"Regular" planks, 30 seconds on 15 off x 5 sets
Hip flexor stretches, did three sets of "lunge" style stretches and then butterfly stretches and held these for about a minute each time.
Lower Back stretch 1 min on 30 off x 5 sets
BB Good Mornings 65x3x8

Probably will continue to do the stretches as often as I can (each day time permitting) and then do my BB good mornings on my deadlift days. Might increase the frequency (?) here since this is more of an isolation movement

Going to go in for a lift some time today. Gonna knock out some lighter squats (probably 225) then hit bench and rows.

 

[Koing]

Just make sure when you stand about to not have your pelvis tilt forwards.

Do you sleep on your front? This will mean your pelvis will tilt forwards as you sleep.

Koing

 

[Saint Nick]

6/10/2013
Squat: 225 (5, 5, 5)
Bench: 145 (5, 5, 5?)
Row: 130 (5, 5, 5)

Good lift today. Squats felt TOUGH... not sure if it was because I had only had a meal a few hours prior, or what. But I did manage. I wanted to lighten it up since I worked my hamstrings pretty hard yesterday. My hams are pretty sore today from the good mornings.

Bench was good. My GF had to spot me the last rep on the last set (again).

Rows felt good, strong, and steady.

Did some jump rope and stretches after the lift!

 

[Saint Nick]

6/12/2013
Squat: 250 (5, 5, 5)
OHP: 75 (5, 5, 5)
Deadlift: 255 (5)

Still feeling strong.

Squats felt a little shaky today. Lower back is more sore than usual. Might need to lower the weight so that my form doesn't suffer and I end up hurting myself.

OHP felt solid, but weak. I wish I was pressing more but it's just something that has to wait for now.

Deadlifts are always fun. Did them double over hand tonight rather than mixed grip.

I don't think my body fat has budged lately, so I definitely need to start up with the cardio. Or lower my calories. I'm eating 2700 per day (200g protein, 260g-ish carbs, 90g-ish fat) and don't really want to go much lower.

 

[Blackjack200]

Why don't you want to go lower? Are you afraid of losing muscle? I've been at 1700 calories for weeks now and my lifts have pretty much stayed static (other than deadlift, which, oddly enough, keeps moving up)

I realize that what works for me might not be best for your goals, but just wanted to let you know that you might have some flexibility on the diet side.

 

[Saint Nick]

Yeah I'm afraid of losing what little muscle I have, lol. As an experiment, I ate 2300 for about three days and I felt like crap. Maybe I could consider 2500 or something to get the fat loss going again.

 

[Blackjack200]

If you're losing weight, you're going to feel like crap, I don't think there's any way around it. Lifting weights is going to make you feel even crappier, your body is trying to lower its metabolism and conserve calories so exercise kind of sucks. This is one reason a lot of bodybuilders do EC stacks and such.

Isn't cutting fun?

I deadlifted yesterday morning and I still feel like I've been hit by a car.

VVVVV Nice! Do you do push presses? I've read that they can help you lock out the top of your press. VVVVV

 

[Koing]

If you're losing weight, you're going to feel like crap, I don't think there's any way around it. Lifting weights is going to make you feel even crappier, your body is trying to lower its metabolism and conserve calories so exercise kind of sucks. This is one reason a lot of bodybuilders do EC stacks and such.

Isn't cutting fun?

I deadlifted yesterday morning and I still feel like I've been hit by a car.

DUDE I maintain on about 2800calories and I've been eating 2200 for 7.5 weeks! HOW do you think I feel? 90.5 down to 87 currently. My lowest was 86.2 and my lowest weekly average was 86.6.

http://www.youtube.com/watch?v=kBYBAFbolBU

80 @ 87.2

Pretty pleased with this. Tried 82.5 and could only get it to about the top of my head but it was in front and I was no where on driving it through 82.5 would have been a high PB %. Previous best was
86 @ 93 94.5%
85 @ 90 94.4%
82.5 @ 87.2 would have given me 94.6% LOL

WHEN am I going to MP bw?! Hopefully sometime in the next 8 weeks?!

Koing

 

[Saint Nick]

Koing are you currently training for a competition? Also, I am interested in your height. I think that 2700 is probably my mainenance, but I am also 6' 5" (195.58cm). You have more muscle than me so your maintenance is pretty high(?). I'm going to try 2500 for a while and see how it goes, but upping the protein a bit more to preserve muscle. Might need some BCAAs too.

 

[Koing]

Koing are you currently training for a competition? Also, I am interested in your height. I think that 2700 is probably my mainenance, but I am also 6' 5" (195.58cm). You have more muscle than me so your maintenance is pretty high(?). I'm going to try 2500 for a while and see how it goes, but upping the protein a bit more to preserve muscle. Might need some BCAAs too.

I compete in weightlifting. British champs on the 13th July in Bangor in north west wales, so a new destination for me. A 4hr drive there! The weight cutting is destroying my strength and I'm almost certainly going to be the lightest in the 94kg class. Probably be 85.5kg? Anyway I can't weigh less than 85kg as I didn't qualify in that class.

I'm 5'10 at 87kg as of this morning, but I've gone as low as 86.2kg for a few days.

I hammer BCAA's.

Koing