Posts Tagged ‘powerlifting’

Dragi bralci, preljube bralke,

čeprav smo na tem blogu že veliko pisali o močnih puncah (1., 2. in 3. del) in bomo s to prakso nadaljevali tudi v prihodnje (če nič drugega, sem si z njimi prislužil sladokusno bombo – OK, saj sem si jo malo sam sprosil…:)), vendar pa je Alison McWeeny poglavje zase. Alison je pri 20-letih v nesreči izgubila levo nogo, vendar je to ni ustavilo pri zasledovaju svojih sanj in početju tega, kar resnično ljubi: prekladanju težkih uteži. Tole je njena zgodba…

1. Alison McWeeny – Tragedy and Triumphy (1. del)

2. Alison McWeeny – Tragedy and Triumphy (2. del)

 

Njene “številke” pred poškodbo so bile: 140 kg za mrtvi dvig in počep (pri slednjem bojda ni prišla do paralele). Čeprav so ji zdravniki rekli, da ne bo več nikoli dvigovala uteži in ne bo mogla hoditi vsaj eno leto, je Alison že čez pol leta pridno razmetavala železje. Tukaj je utrinek z enega tekmovanja po nesreči:

 

Navdušenje množice je – upam – razumljivo. Kapo dol, Alison, kapo dol.

Poklon tudi Dereku Redmondu (gl. video spodaj)
in pa vsem vašim malim vsakdovevnim zmagam, dragi bralci in preljube bralke)!

Vaš S.

 

Advertisements

Dragi bralci, preljube bralke,

v zadnji objavi smo izkazali čast trem prominentnejšim predstavnikom powerlifterske skupnosti, pred tem pa smo se kar pridno smukalni po področju prehrane. Predlagam, da v pričujočem članku ti ločeni niti prepletemo in si – v izobraževalno-vzgojne in kratkočasne namene 🙂 – ogledamo abecedo prehranjevanja “stare šole” powerliftinga. Za osnovo bomo vzeli prehrambene smernice, ki jih očrta Justin, avtor strani 70’s big. Preden začnemo, pa kratek uvod – kaj je mišljeno z izrazom “70’s big”? Justin pojasni:

My friend AC and I were walking around the Wichita Falls Athletic Club one day looking at pictures of lifters from “back in the day”. We saw a collection of guys who were simply massive and strong. It made AC shake his head and say, “Man, these guys were…70’s Big.

And it got me thinking.

The physiques of our 70’s Big co-captains, powerlifting Doug Young and Olympic lifting Anatoly Pisarenko, didn’t flourish through bodybuilding techniques. No sir; they wanted to be as strong as possible in their respective sports, and as a result they grew to meet such needs. Guys from this time period were big because they were strong. Guys from this time period were…70’s Big.

70’s Big is synonymous with being strong. It can also be considered the quest of attaining strength and subsequently muscular body weight. The best way to obtain strength is through barbell training, and barbell training means squatting, pressing, deadlifting, cleaning, jerking, and snatching. Period.

There are plenty of people who make it a priority to look like they are strong when they actually aren’t. This would be training for the sake of aesthetics, and the type of training that meets such goals has no part in a strength program. The difference between a physique that has been developed through strength training is very different than one that has been created with vanity in mind.

70’s big” je torej sinonim za surovo moč in voluminoznost – old school style. In kako naj bi jedli, če bi radi dosegli “moč in voluminoznost, značilni za sedemdeseta”? Tukaj je nekaj napotkov v obliki vprašanj in odgovorov:

Which diet should I use to get 70’s Big?

Any “diet” that has a name won’t get you to the top of the mountain. If you’re counting blocks, forget about it.
The first order of business is getting your protein squared away. Your diet is pass/fail depending on your protein intake. You should consume at least 1 gram of protein per pound of bodyweight each day if you want to grow (1.5-2 g/lb BW or more may be necessary).

What about carbs and fat?

Listen to me now and hear me forevermacronutrient ratios are largely irrelevant if you’re above 15% bodyfat.
Assuming you comply with the first rule, total calories are your major concern at this point. If you have a compelling need to be lean (e.g. you’re a weight-class athlete) you can start tweaking once you go below about 15% bodyfat mark.

I’m going to ignore your advice and ask about macros anyway.

There are hundreds of books, articles, and blogs out there that discuss this crap. We’re not going there. But here is a simple guide to macros. It is not completely technically correct, but it gives you an idea about the concepts. Protein is for building and maintaining muscle mass, carbohydrates fuel your efforts, and fat fuels your recovery. If you’re falling behind in any of these areas, increase the appropriate macro.

How much do I need to eat?

1) More. (hahaha – zakon, op. av. 😀)

2) There is an old business adage, “don’t dress for a job you have; dress for the job you want.” Apply this to your eating. If you want to be 215, you need to eat for 215, not for your 165 pound sprint-Tri doing self. You won’t get 70’s Big by pushing bird seed around your plate at your local hippy bistro. (hahaha, še ena za v anale, op. av. 😀) Start with 125-150% of what you’re eating now and see how that goes for a couple weeks.

I can’t eat all the food. Can’t I just train harder?

Eating is training. Beowulf had Grendel. We have Mongolian and Chinese buffets. If you don’t have at least one dining experience every couple of weeks that resembles an epic struggle worthy of telling over beers, you’ll be putting from the rough for the foreseeable future.

We understand that eating for size and strength, especially if you have a high metabolism, is not easy. The body is very good at adjustment to small increases in caloric consumption. You may have to double your current intake to make appreciable gains. That’s why the gallon of whole milk a day works so well for the lean guys.

What about new age diets?

I don’t care if you know a friend of a friend who got “swole” on a raw food vegan diet. It doesn’t matter that your tofu-eating emo buddy finally pulled 205 off the pins. The rules apply, and you must obey them. Whole milk and hamburgers build a sturdier foundation than sprouts and soy. (Kje jih jemlje, jebo ga? op. av. :D)

What do I eat?

Anything that has a face and can run/swim/fly away from you. Anything that comes from such animals. Pretty much anything that grew in the ground, on a vine, or in a tree. Use some common sense, but select the most caloric dense items you can find.

Hey, what about us fat guys?

If you are a bigger guy with a high body fat percentage already, then your approach will be slightly different. A diet consisting of milk, meat, vegetables/fruit, and fat will do the trick — this is essentially a “Paleo”-type diet with milk. Your protein requirements are the same (but obviously more), and more of your calories will need to come from fat. Olive oil can be added in to do the trick.

No, pa si oglejmo še nekaj konkretnih primerov “70’s big” jedi (več fotografij najdete na spletni strani):

Gotta it big if u wanna lift big, right? 😉 Prikazani prehranjevalni način vsekakor ni “moja šalica” (my cup :P), so pa lahko prikazani obroki zanimiva občasna popestritev jedilnika (denimo, enkrat na 1-3 tedne, in sicer po kakem res heavy duty barbell treningu – ah, kje so zimski časi in pojedine epičnih razsežnosti v mehiški restavraciji? :)). Morda pa se, dragi bralci, preljube bralke, med vami najde kdo, ki se prepozna v 70’s-big-podobi in mu bodo potemtakem prikazani napotki prišli še kako prav. Če nič drugega, se lahko kdaj zmenimo za kakšno družno visokokalorično veseljačenje. Old-school strength diet strikes back – with a vengeance! 🙂

Vse dobro,
vaš Sebahudin

Dragi bralci, preljube bralke,

predlagam, da se danes sprehodimo po očarljivem gozdiču evropskega powerliftinga. Prilagam kratke predstavitvene videe, posvečene trem hrustom, ki gotovo sodijo med tri najboljše powerlifterje vseh časov.

1. Anglež Andy Bolton

2. Latvijec Konstantin Konstantinovs

3. In živalski islandski Benedikt Magnusson

I was asked ‘How much do you want on the bar?’ And I just smiled and said ‘Just put on 500 kilos.’ He thought I was joking so I was asked again. When it came to lifting it, it felt like nothing – it just felt like a shopping bag.

Dragi bralci, preljube bralke,

v enem od prejšnjih prispevkov (Naj živi mrtvi dvig!) sem objavil povezavo do enega od verjetno najizčrpnejših člankov o mrtvem dvigu, kar jih je mogoče najti na spletu. Avtor članka, rednim spremljevalcem in spremljevalkam tega b(r)loga sedaj že verjetno dobro znani Mike Robertson, je pred kratkim objavil podobno izčrpen članek o teznu ležé (malo bolj po kmečko malo bolj po domače: o bench-pressu).

Najsi upravičeno ali ne, dejstvo je, da je potisk s prsi v ležečem položaju verjetno ena najpogosteje izvajanih vaj v fitnesih in utežarnah širom sveta, in čeprav je po mojem mnenju njena popularnost v marsikaterem oziru krepko precenjena, zaseda omenjena vaja gotovo (skorajda) nepogrešljivo mesto v vsakem vadbenem režimu, katerega namen je izboljšati maksimalno moč zgornjega dela telesa. In če je vaja tako pogosto na seznamu vsakovrstnih oblik treninga, se boste verjetno strinjali, da bi bilo dobro, da se izvaja karseda pravilno (sploh glede na to, da se je v nekaterih krogih drži nevšečen sloves “uničevalke ramen”). V ta namen pa priloženi članek “zadane žebljico na glavico”. Kaj vse boste torej izvedeli v članku? Z avtorjevimi besedami:

Below is an incredibly thorough bench press journey. You’ll learn the benefits of benching, how to do it correctly, numerous bench press variations, and what to do if your bench press has stalled.

Quite simply, this is one stop shopping, bench press style!

Kljub svoji obširnosti in večplastnosti pa prispevek ni “vsesplošna informacijska panaceja o teznu ležé”, saj je njegov primarni namen pokazati, kako povečati maksimalno moč:

But before we get into the meat and potatoes, let me make one thing very clear here:

The point of this article is to teach you how to move maximal weights, should you desire to do that. If your goal isn’t to move max weights, you can absolutely still benefit, but certain aspects of the set-up and techniques that I describe may not be optimal for you.

Skratka, odlično branje, obogateno z nemalo slikovnega in video materiala, ki vam bo nedvomno pomagalo pri izboljšanju tehnike dviga in doseganju boljših rezultatov. Za konec prilagam še milozvočno vižo (malo destruktivnega janga), ki je več kot primerna za podiranje OR-jev (=osebnih rekordiv) v benču.

Destroy Everything!
So a new life can begin,
Destroy Everything!
Rebuild this start again.