TINAs nutrition and training log

[izzygrant]

Thurs 6/13 - upper

impressive pullups. i have nothing to say about bench because i am unqualified to comment.

Ohhhhh.....

The top part of your response is how I usually do them. BRB, googling "push press". Is it bad to do push jerks?

nah. i think jerks are a lot more fun, lol. but they are gonna be primarily lower body/power and coordination work rather than having more of an upper body strength work element like the push press. so if you are doing them to build your triceps, for example, push jerks are not what you want. on the other hand if you want to get as heavy a log as possible over your head and you don't care what muscles that uses, jerks are perfect.

not sure if you saw this T: http://forum.bodybuilding.com/showth...hp?t=154659743

[BubsNBean]

impressive pullups. i have nothing to say about bench because i am unqualified to comment.



nah. i think jerks are a lot more fun, lol. but they are gonna be primarily lower body/power and coordination work rather than having more of an upper body strength work element like the push press. so if you are doing them to build your triceps, for example, push jerks are not what you want. on the other hand if you want to get as heavy a log as possible over your head and you don't care what muscles that uses, jerks are perfect.

not sure if you saw this T: http://forum.bodybuilding.com/showth...hp?t=154659743

Thanks Izzy I'll check that out. I'm doing push press as part of my cardio-strength day. It's only 50lbs

[izzygrant]

Thanks Izzy I'll check that out. I'm doing push press as part of my cardio-strength day. It's only 50lbs

oops link was for tina. here's one for you from my library: http://www.ironmind.com/ironmind/ope...ower_jerk.html

fyi you can do a "split" push jerk too, where one foot goes in front of the other.

lulz what is cardio

[ilovethe80s]

pull ups are looking awesome Tina! Bench really looks on point too. It does look really light for you, but technique looks great. Only thing I spotted (and it might just be the camera angle) is the forearms - it might just be the vid making them look angled? Just to keep them directly under the bar. That was it though, it looks awesome

[tina722]

100# log!!! got it. easy too.

izzy - your comments really helped, my form felt different today and I'm really excited to work on it a little more. have more videos to put up

[SophieM]

Congrats on the log press! impressive!

[gobbles23]

OOOOOoooohhh, awesome job Tina That looked fun!!!

[alyshabruso]

wow that log press looked cool!

[tina722]

not sure if you saw this T: http://forum.bodybuilding.com/showth...hp?t=154659743

did see that, it helped out. thought about hijacking so they could look at my vids too.

pull ups are looking awesome Tina! Bench really looks on point too. It does look really light for you, but technique looks great. Only thing I spotted (and it might just be the camera angle) is the forearms - it might just be the vid making them look angled? Just to keep them directly under the bar. That was it though, it looks awesome

this kinda confused me, and it is probably a dumb question, but does tucking elbows change the angle of forearms?

[tina722]

Congrats on the log press! impressive!

OOOOOoooohhh, awesome job Tina That looked fun!!!

wow that log press looked cool!

thanks!

Sophie - I was supposed to do farmers also, but didn't get around to it. Have you done them lately?

[tina722]

Sat 6/16 - Squats and events

5x5 Volume day 2.1
5@115,135,155,185, 200
- perfect. could have done 200 for 5x5

Log press
65# log x5repsx2 sets
- did these with no pause at the chest

90#log
- did 2 singles at 90
- did 1 single at 100
- failed one single at 105
- did 3 singles at 90

Tire flip
400# tire for 10flipsx3 sets

tried some deads but hands are more torn up, calluses breaking etc. just called it.


so squats and log press were awesome, everything else sorta blah. but I'm feeling really strong, and next week should be good, as long as my hands heal up

[SophieM]

Sophie - I was supposed to do farmers also, but didn't get around to it. Have you done them lately?

Not lately. Hopefully tomorrow though!

[dreahere]

Love the log press vid! It did look v easy for you.

[izzygrant]

[youtube]xxmNH0h5mZ0[youtube]

100# log!!! got it. easy too.

izzy - your comments really helped, my form felt different today and I'm really excited to work on it a little more. have more videos to put up

that looks awesome. nice work and glad it helped

did see that, it helped out. thought about hijacking so they could look at my vids too.

this kinda confused me, and it is probably a dumb question, but does tucking elbows change the angle of forearms?

doooo ittt. you might have to ignore a few off-colour comments but they are generally very helpful. there's quite a few competitive strongmen in there. thom unfortunately is away right now but if you intend to continue doing this you should sub to his journal when he comes back, you will learn a lot. http://forum.bodybuilding.com/showth...hp?t=138026593

re angling forearms, this is my biggest bench problem right now too. in for answers on how to fix it.

5@115,135,155,185, 200
- perfect. could have done 200 for 5x5

so squats and log press were awesome, everything else sorta blah. but I'm feeling really strong, and next week should be good, as long as my hands heal up

dayum girl you skrong now.

[2ndfloor]

Wow, you are so badass with that log! Impressive!

[tina722]

Wow, you are so badass with that log! Impressive!

doooo ittt. you might have to ignore a few off-colour comments but they are generally very helpful. there's quite a few competitive strongmen in there. thom unfortunately is away right now but if you intend to continue doing this you should sub to his journal when he comes back, you will learn a lot. [url]http://forum.bodybuilding.com/showthread.php?t=13802659/url]

[youtube]otorSGl3sG0[outube]

thanks for all this. hand care youtube helped - especially the wrapping part. I would have done that wrong.

I lurk in his thread sometimes - time to start being more active, I guess.

[tina722]

log press thread in PL forum: http://forum.bodybuilding.com/showth...hp?t=154827933

[ilovethe80s]

Hi tina, WOW on the log presses! I wish I had some knowledge of them to comment better on form, but I don't so just - holy crap, that's awesome!

i just posted the same thing in izzy's jounrnal re forearms/ bench, hope it helps:

http://www.usapowerlifting.com/newsl.../coaching.html

In #2 (touch to xiphoid process)
'When the bar comes to the chest the forearms need to be almost vertical to the floor for the most effective force development (McLaughlin, 1984). The landmark that I prefer to use is the xiphoid process, the little piece of cartilage that extends off your sternum (breast bone) at the top of your abs. For most individuals lowering the bar to this region will keep the elbows in and ensure that the forearms are in a vertical position. This area is typically the highest part of your torso when you are on the bench. This helps to reduce the range of motion that the arms must travel in turn reducing shoulder torque. Initially you will feel a little awkward and weak but stay with this for about 4-6 weeks and you will see the results.'

#6 (bar in heel of palm)
'Don't place the bar at the top of the palm, instead place the bar as close as possible to the heel of the hand. Besides the obvious reason of taking stress off the wrist, placing the bar near the heel of the hand has some function behind it. The heel of the hand is formed by the ends of two forearm bones the radius and the ulna. The ulna is on the pinkie side. When you press on the area covering the ulna you initiate an extension reflex (pushing). This reflex is there so that when this portion of your hand comes in contact with a force the triceps will contract. Think about your hand and where you place it when you fall down or when you push someone away from you. You don't use your fingers or thumbs; you use the heel of your hand. By placing the bar over this point it can aid in stabilization and possibly the force production of the arm during the benching movement (McLaughlin, 1984).'

[tina722]

Thanks! Very helpful- I'll try to remember to do this next time around.

****

Tuesday 6/18- deload

Back squats
5@115,135,155, 185

OHP
40x8x2

Single arm cable row
3 sets

[Boomer29]

Good job on those log presses they look much better/ easier for you.

Killing it sista!

[tina722]

Copy-pasting these so I can refer back in the future:

nothing is jumping out at me as wrong with your technique. the log is very challenging, don't get discouraged and keep at it.

are you wearing heeled shoes? whenever i wear flat shoes i always step forward while locking it out like you do. heeled shoes keep me more stable.

Ok lets start with how you are picking the log up.

From your video it looks as if the handles of the log are level with the floor. Having the log sit as you are will make the roll part of a log clean exceedingly difficult as it decreases the surface area of the log you have to roll up your body. If you angle the handles down and away from you then lift it into your lap with the handles still facing away you will gain more of the log to roll up.

The roll.
You seem to be hip popping and curling the log to your chest instead of rolling it up your body. After you have picked the log, angle your elbows up and pull the log as high onto your belly as tight as you can. Then with the log sitting on the top of your belly pop your hips forward and roll the log up as drive your elbows under.

This is a SM competitor named kalle who does this very well.




Your press looks good and the walking part happens to everyone. Like mentioned above your choice of foot wear will make a difference so I would spend some time trying different shoes to press different implements. The more mid and upper back work you do the easier it is to hold the log in the racked position.

Good advice above

I'll add, it looks like you're deadlifting the log to your lap at the start. Try to row it into your lap and sit more with it. Your movements in the pick and clean portion of the lift are very deliberate. Set each movement, but smooth the whole thing out. It should be quick, no time to think during the clean.

I train my clean and press separately most of the time. You can even break up the clean to really burn in those motor patterns

On the press try and keep your elbows higher so your forearms are pointed slightly towards you, this should help you stay balanced on the press instead of walking forward.

Your welcome.

I would think sitting deeper is an individual thing but the higher you can get a log pre roll the less distance the log has to tavel. I always try and set the log on the top of my belly. Logs always want to press forward as they start forward in your center of gravity (Log vs. bar positioning) When pressing think pressing backwards or over your head, doing so should help you get under faster and not run. Start light because you will lose a few backwards at first.

While running is not necessarily a "bad" thing you only have so much energy and time during a contest so spending time chasing your presses is counter productive.

[tina722]

6/19 - 4 days out

Finally feeling better. Lately I've been crashing on Sunday-Tuesday, sorta start feeling better on Wednesday. Lift Thursday, saturday, (and drink), - crash again. Did not eat enough these last two days, but did get 10hours of sleep each day. Saw 129.6 on the scale today Bought bagels, pasta, bread, beef, chicken, cheese, OJ and need to focus on getting 3 solid meals plus whatever I can - especially Friday and Saturday.

It drives me crazy, when I need to diet, I want food (EVERYTHING!!), when I need to eat, I have to resort to insane measures to get enough in. Well, not insane, but I stop wanting food, so it feels insane.

It's also making me really confused about what to do next. For training and nutrition.

I had planned on dieting - getting closer to 125, and I *think* I could do it pretty easily - in 5-6 weeks. My fiance is also dieting, so I'll have company. It would be really nice to stop eating so much. BUT. I couldn't continue this volume/intensity of training, and I think I don't have enough mass to really make me 'happy', once I do lose some fat. I do like my body now, and just don't see that getting smaller will help in anyway - except permanent ab lines and more shoulder/arm definition would be nice.

Just rambling.

I'll see how the competition goes. Maybe I'll love it and refuse to stop training that way. or maybe I'll need a break.

For training:
If in one week I have two squat days, 1 DL day, 1 push-press day and 1 event day, is that going to be too much?

Ugh. The answer is probably yes.

I need some balance!!!

[gobbles23]

Tina- you're crazy You have beautiful muscles built up Leaning out just a little like that would just make you look tighter and make them pop a bit more. Training with heavy loads/volume like you do is tough while dieting, but not if you set your calories/meals up right so that you've got lots in you for training. You could just set your workouts up differently and squat once a week, push-press one day, and deadlift one day. Lower the volume and just do your top heavy sets for each exercise for 1-3 sets and cut out any assistance work. You wouldn't lose strength that way

But of course it all depends on your goals If you intend on getting stronger on all those exercises while dieting, well that could work if you kept your deficit smaller...But you'd have to work hard for it and it wouldn't be as fun!!! No harm in just maintaining your strength for a while and cutting a few pounds and then getting back to it all either Also no harm in continuing eating and training like a beast

Anyway, also rambling

[geek23ka]

im excited for you!!

despite me having zero access to a log press, i read all of the advice as if i were going to log press tomorrow doing a strongman is just so frickin cool.

also your deload is more than my max rep sets for squat. greenjelly.jpg yeah, maybe you should diet. a really extreme one with lots of cardio

[thehobbes]

Log pressing of death and destruction - I love it! Yeah that does look more awkward than a bb, prob ok once you get used to it, which you seem to be good with it already.

[CathyVee]

I watched the vids. Impressed, as always.

I got my rehbands. I like the support but damn my knees are sweaty when I peel them off. How often do they need to be washed?

[izzygrant]

6/19 - 4 days out

For training:
If in one week I have two squat days, 1 DL day, 1 push-press day and 1 event day, is that going to be too much?

Ugh. The answer is probably yes.

I need some balance!!!

excited for you! the meet will be so much fun.

post-meet deload is always a good time to take stock of what you want next. i think you could do those four days, as long as you periodize appropriately. you might want to consider whether a separate DL day is really necessary, depending on how much pulling you do as part of event training and the fact that squatting will bring up your DL too, but if you want to there's no reason you couldn't make it work. after all we do this for enjoyment... right?

[beatha]

I'm excited for you too Best of luck.

[ilovethe80s]

I'd be pretty surprised if you did not have enough mass to have muscles showing for your liking after a very small cut. IMO when you are small already and just losing a few vanity or weight class pounds, a very very slow cut is best, you probably won't lose much or anything off your lifts that way. Key is just making sure you are never hungry around training time

I like what gobbles suggested re structuring your days, and agree with izzy on questioning the separate deadlift day. Maybe just throw in some speed pulls to touch on technique without too much exertion?

So exciting re your competition!! Good luck!

[tina722]

Tina- you're crazy You have beautiful muscles built up : Leaning out just a little like that would just make you look tighter and make them pop a bit more. Training with heavy loads/volume like you do is tough while dieting, but not if you set your calories/meals up right so that you've got lots in you for training. You could just set your workouts up differently and squat once a week, push-press one day, and deadlift one day. Lower the volume and just do your top heavy sets for each exercise for 1-3 sets and cut out any assistance work. You wouldn't lose strength that way

But of course it all depends on your goals If you intend on getting stronger on all those exercises while dieting, well that could work if you kept your deficit smaller...But you'd have to work hard for it and it wouldn't be as fun!!! No harm in just maintaining your strength for a while and cutting a few pounds and then getting back to it all either Also no harm in continuing eating and training like a beast

Anyway, also rambling :

Haha. I love it. I thought I might be, but it's always good to get a second opinion. I think every time I go crazy, you say this to me. (but it's good to hear). I just need to calm down, enjoy the moment and worry about programming later.

im excited for you!!

despite me having zero access to a log press, i read all of the advice as if i were going to log press tomorrow :rollees: doing a strongman is just so frickin cool.

also your deload is more than my max rep sets for squat. greenjelly.jpg yeah, maybe you should diet. a really extreme one with lots of cardio

well, when you do get ahold of the log, don't be surprised when you bang out 150, or something crazy. pre-planning/reading may payoff.

lol - is there some secondary motive behind this cardio/diet encouragement?! ...but I probably shouldn't have gone so high, 135 or 155 would have been good enough.

Log pressing of death and destruction - I love it! Yeah that does look more awkward than a bb, prob ok once you get used to it, which you seem to be good with it already.

It is pretty cool - awkward, but if I could get my legs in it more, I'll be a little bit stronger. In that, it's much easier than strict pressing.

I watched the vids. Impressed, as always.

I got my rehbands. I like the support but damn my knees are sweaty when I peel them off. How often do they need to be washed?

I'm glad you like them! At first, I was pretty good about washing them every week or so, but lately.... I just wait until I can't handle the smell.

excited for you! the meet will be so much fun.

post-meet deload is always a good time to take stock of what you want next. i think you could do those four days, as long as you periodize appropriately. you might want to consider whether a separate DL day is really necessary, depending on how much pulling you do as part of event training and the fact that squatting will bring up your DL too, but if you want to there's no reason you couldn't make it work. after all we do this for enjoyment... right?

lol. right. sometimes I think I spend more time organizing my training than I do organizing my IRL job.

Good points. Quality over quantity - right?

I'm excited for you too : Best of luck.

I'd be pretty surprised if you did not have enough mass to have muscles showing for your liking after a very small cut. IMO when you are small already and just losing a few vanity or weight class pounds, a very very slow cut is best, you probably won't lose much or anything off your lifts that way. Key is just making sure you are never hungry around training time :

I like what gobbles suggested re structuring your days, and agree with izzy on questioning the separate deadlift day. Maybe just throw in some speed pulls to touch on technique without too much exertion?

So exciting re your competition!! Good luck!

totally agree. I think you had a lot of success with this? I don't know that I would be able to keep a daily 250cal deficit, but perhaps, just one day of fasting or two days of mini-fasting would work, with the rest of the days around maintenance.


*****

Too many choices. Thanks for everyone's thoughts - I am really thinking about the restructuring and how to add in DL and programming appropriately, since I really suck at this. I always start out with too much volume/heavy work, then die. I really like the idea of speed work - especially with chains or bands. I have never done that...

I am also chilling out, and will try to not worry too much until after the comp.