Archive for the ‘My transformation’ Category

The following few lines are my experience and it does not mean it works for everybody. I do not say this method is the best and the rest is wrong. It is like some people follow the paleo diet, some the Atkins, another group of people the low calorie diet. None of them are wrong they just find a different way of dieting that suits them. It is the same with the training. It took me a long time to personalize it even if I know my body very well.

Yesterday I was in the gym and finally I reached my goal No.1………100 kg front squat 2 reps. I know it is still weak BUT compare to my past 3 years it has been a huge improvement since September 2013. I used to work for a crossfit gym in Hungary and we used one of the owners training methodology. 1 squat, 1 deadlift,1 press, etc session/week. With this method I struggled with everything. My squat did not improve if it did it was max 2.5 kg in a 4-week-cycle. CRAP, CRAP, CRAP. It was good for the clients but not for me. I tried the 5-3-1 method too but same shit different day. (AGAIN…maybe it works / worked / will work for you)

After this I came to London and no weight training at all due to lack of money. Actually it took 1.5 year to get back to the proper weight training and crossfit style training but it does not mean I had not trained at all. TRX, bodyweight, kettlebells were quite handy and available for free.

What made me to train with weights again? A weightlifting instructor course where we started with overhead squats with only 25 kg 5 reps and I was shaking under the bar. “SERIOUSLY AM I THIS SHIT???!!!” This is a bloody good reason, isn’t it?

Day 1 in the gym was amazing and awful at the same time. I realized I can squat, of course I can……yesssss…….the only problem: I squat like a weaker girl. 🙂 So I planned a tough workout. I am following my earlier cycle methodology namely Light Medium Heavy Medium week (it used be a deload week but I found it too light and pointless) with one 1RM/week/main exercise.

A quickie for the better understand (this is an old workout plan)

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As you can see above there was 3 days of training with 1 squat only. NOT ENOUGH!!!!! Especially for squats. At that time I followed the 5-3-1 method for strength and it did not work for me. I repeat “for me” maybe it works or will work for you.

My current workout contains 5 days of training/week with 1 back squat day (up to 1RM in a cycle) + 3 days of front squat (up to 2RM). I deadlift 2-3 times and 1 deadlift day is the main workout the rest does not go below 3 reps or above 5.  Press once a week + 2x push press. Of course I snatch, clean and jerk, etc but do not want to go deeper in details.

The main point is if you want to improve your squat YOU HAVE TO SQUAT MINIMUM 3 TIMES A WEEK depending on your level and strength. There will be a point when 3 times squats a week will not be enough so go for more.

DO FRONT SQUATS TOO even if they are f***in’ uncomfy because they are important to improve the clean.

The numbers:

Cycle 1

  • Back sq 1RM 107.5 kg
  • Front sq 5 reps with 75kg

Cycle 2

  • Back sq 1RM 117.5 kg
  • Front sq 3 reps with 90kg

Cycle 3 (December 2013)

  • Back sq 1RM 120 kg
  • (after deadlifting) Front sq 2 reps with 100 and 1RM 105 ( I felt I can do 2 reps with it but the second wanted to stay at the bottom)

Basically it is a 25 kg improvement in 3 months and my quads are insanely stronger and stronger week by week. As you can see sometimes accidentally 1 RM happens. I very rarely go down to 2 reps. Usually I stay between 3-5. Now 100 kg front squat…tick. Next level 5 reps with 100 kg.

I know these weights are not heavy (still weak) but during the last 3 months I have improved more than during that 1 year in Hungary. On the other hand my strength is improving so I will squat heavy , f***in’ heavy, in a year from now. 😀 😀

IF YOU FEEL YOU WILL REACH A PLATEAU or feel very very very tired during training, out of the gym (that happens to me in every 3-4 months) GIVE YOURSELF 2-3 DAYS OFF. I know I know maybe your next reaction is: “Rest day? WTF” 🙂 Believe me. You need it if you train 4-5 or more days/week.

DO NOT FORGET TO STRENGTHEN THE POSTERIOR CHAIN AND INCLUDE ASSISTANCE EXERCISES IN YOUR TRAINING PROGRAM + STRETCHING + MOBILITY EXERCISES.

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Hey Guys,

I started practicing  gymnastics 3 months ago. The reason why I have been doing this is I have had tendonitis in my right knee that is getting better but still not 100% so I had to find something while I cannot do proper training. Unfortunately I cannot train every day but I am trying to do my best. Here are some results.

CLICK HERE

Mi transformación

Posted: 20/01/2012 in My transformation

Hola Todos!

Aquí está mi 10 semanas de transformación. Yo sé que no fue con sobrepeso, cuando se inició. Siempre quise tratar de conseguir más delgado. La dieta fue un pedazo de mierda, pero a los alimentos menos saludables. A veces me sentía débil, estaba deprimido por la baja en calorías. Creo que vale la pena porque todavía puedo mantener este nuevo forma.

A continuación puede encontrar fotos y tabla de pérdida de peso,% de grasa corporal, masa muscular magra.

Algunas fotos antes, 19/10/2011

Algunas fotos después, 28/12/2011

Este gráfico muestra la pérdida de grasa:

Date Weight Body fat Lean Body Mass diff Fat Mass diff
2011.10.19 79.9 13.2% 69.4 10.5
2011.10.26 78.4 12.2% 68.8 -0.5 9.6 -1.0
2011.11.02 79.6 11.5% 70.4 1.6 9.2 -0.4
2011.11.09 77.8 10.5% 69.6 -0.8 8.2 -1.0
2011.11.16 78.4 10.0% 70.6 0.9 7.8 -0.3
2011.11.23 77 10.0% 69.3 -1.3 7.7 -0.1
2011.11.30 76.2 9.1% 69.3 0.0 6.9 -0.8
2011.12.07 76 9.1% 69.1 -0.2 6.9 0.0
2011.12.14 76 8.1% 69.8 0.8 6.2 -0.8
2011.12.21 76.6 9.0% 69.7 -0.1 6.9 0.7
2011.12.28 76.2 8.0% 70.1 0.4 6.1 -0.8

My transformation

Posted: 20/01/2012 in My transformation

Hey everyone!

Here is my 10 weeks transformation. I know I was not overweighted when I started it. I always wanted to try to get leaner. The diet was a piece of shit but at least healthy food. Sometimes I felt weakness, I was depressed by the low calorie. I think it worth because I still can keep this new look.

Below you can find pictures and  chart of weightloss, bodyfat%,lean muscle mass.

Some before pics, 19/10/2011

Some after pics, 28/12/2011

This chart shows the fat loss:

Date Weight Body fat Lean Body Mass diff Fat Mass diff
2011.10.19 79.9 13.2% 69.4 10.5
2011.10.26 78.4 12.2% 68.8 -0.5 9.6 -1.0
2011.11.02 79.6 11.5% 70.4 1.6 9.2 -0.4
2011.11.09 77.8 10.5% 69.6 -0.8 8.2 -1.0
2011.11.16 78.4 10.0% 70.6 0.9 7.8 -0.3
2011.11.23 77 10.0% 69.3 -1.3 7.7 -0.1
2011.11.30 76.2 9.1% 69.3 0.0 6.9 -0.8
2011.12.07 76 9.1% 69.1 -0.2 6.9 0.0
2011.12.14 76 8.1% 69.8 0.8 6.2 -0.8
2011.12.21 76.6 9.0% 69.7 -0.1 6.9 0.7
2011.12.28 76.2 8.0% 70.1 0.4 6.1 -0.8