EPT![[image loading]](http://www.weight-lifting-complete.com/image-files/olympic-barbell-sets.jpg)
and something like this
![[image loading]](http://squatstands.net/wp-content/uploads/2011/01/squat-stands.jpg)
Reading the starting strength wiki in the OP!
TL Health and Fitness Initiative 2011 - Page 183
| Forum Index > Sports |
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decafchicken
United States20069 Posts
and something like this Reading the starting strength wiki in the OP! | ||
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Froadac
United States6733 Posts
I shall read. If it's all barbell, we do have that already. Although I don't think we have anything above 10 pounds. (Not like that's a problem for me atm tt) | ||
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vicariouscheese
United States589 Posts
On April 20 2011 10:49 Froadac wrote: haha, I figured that one out. The bullshit thing is that they don't let people use the weighroom at my highschool. Aka bullshit. I think my dad has weights in the attic: what exactly will I be needing? And where can I find the SS information >.> It's all in the first post broski! Also this is very useful http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki But just to make it easier, you need a squat rack, a bench, a barbell, and weights for the barbell. When you've reached your absolute limit on beginner gains you can add something to do pullups/chins with, but that's really all you need until you get to college  Demolished 100kg squat today. Not ready for advanced novice program it seems :D 48kg press was hard but got 3x5. Also 48kg powercleans felt significantly better in form, but I'll have to put up form vids soon... ninja'd by decaf | ||
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Froadac
United States6733 Posts
Parents are thoroughly neutral so far. "So you want to get more exercise, GOOD" "So you want to lift, NOOO" So it's neutralized to the point where they say I can, but are not happy with it. | ||
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vicariouscheese
United States589 Posts
On April 20 2011 10:59 Froadac wrote: Yeah, I saw that but didn't connect SS to starting strength. Reading the book right now. Parents are thoroughly neutral so far. "So you want to get more exercise, GOOD" "So you want to lift, NOOO" So it's neutralized to the point where they say I can, but are not happy with it. Any more specific reason? We can give you science to help you out  | ||
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Froadac
United States6733 Posts
I'm reading the first bit of the book. If it is what it bills itself to do it will fix many of my problems. But I am admittedly having a bit of difficulty understanding what I need to do. Here are my problems 1) Least flexible hamstrings ever. 2) poor lumbar posture 3) cervical kyphosis. Do you guys have any advice in regards to this/how to achieve the correct squat position. I've done squats without weights with a PT before, and I'm hardly able to maintain it without a bar, and I was in better shape than I am now. | ||
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FFGenerations
7088 Posts
On April 19 2011 21:21 ShaLLoW[baY] wrote: Dude, Rosa, I can barely overhead squat at all. Teeerrible balance and flexibility makes it so difficult  Also, there's been something I've been meaning to ask (eshlow, or anyone who knows) for a while: My feet naturally point outwards. This is to say, when my knees are facing forwards, my toes are at about a 20 degree angle outwards on either side. This has been the case since as long as I can remember. I've have insoles that didn't do anything, some physio that involved my back and spine that didn't do anything, and some stretches that didn't do anything; a doctor told me several years back that they would basically need to break my ankles and rearrange the bones to fix it. Fuck that. With all of the new developments in health and fitness recently, is there any way it could just be a muscle imbalance/something that doesn't require me to shatter my feet to get fixed? It makes it almost impossible to do overhead/pistol squats; my knees can't track over my toes, they go straight while my toes are out, making balance impossible. If I prop my foot against a wall or something to keep my toes forward, line my knee up with them, and start to "squat", it gets really tight around the outside ankle and I can't go low at all idk if anyone answered you, but i met a guy in the gym recently who told me to try squatting bare-foot ie in my socks. it was 100x more comfortable than in my trainers, which restricted my feet movement. i cant recommend it enough. i was aprehensive at first but just try it | ||
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decafchicken
United States20069 Posts
And yeah i always recommend people that dont have good shoes for lifting to do it barefoot. <3 bare feet. On April 20 2011 11:18 Froadac wrote: Fear that isometric exercise will put too much strain on my back. I'm reading the first bit of the book. If it is what it bills itself to do it will fix many of my problems. But I am admittedly having a bit of difficulty understanding what I need to do. Here are my problems 1) Least flexible hamstrings ever. 2) poor lumbar posture 3) cervical kyphosis. Do you guys have any advice in regards to this/how to achieve the correct squat position. I've done squats without weights with a PT before, and I'm hardly able to maintain it without a bar, and I was in better shape than I am now. 1) so stretch them! :D (i've always been really flexible so not much help from here lol) 2) lifting helped my posture SO MUCH. I used to hunch a lot and my back would hurt if standing around for a while. both of those are gone. I'll let eshlow answer the questions with big words ^_^ | ||
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vicariouscheese
United States589 Posts
On April 20 2011 11:18 Froadac wrote: Fear that isometric exercise will put too much strain on my back. I'm reading the first bit of the book. If it is what it bills itself to do it will fix many of my problems. But I am admittedly having a bit of difficulty understanding what I need to do. Here are my problems 1) Least flexible hamstrings ever. 2) poor lumbar posture 3) cervical kyphosis. Do you guys have any advice in regards to this/how to achieve the correct squat position. I've done squats without weights with a PT before, and I'm hardly able to maintain it without a bar, and I was in better shape than I am now. The book doesn't go into the program until the very end. It explains every exercise in detail first so you know the hows and whys and what to look for. Again for the sake of simplicity, the basic program is: Workout A Squat 3x5 Bench 3x5 Deadlift 1x5 Workout B Squat 3x5 Press 3x5 Powerclean 5x3 everything has warm up sets as well. Go 3 times a week and alternate so week 1 is ABA, week 2 BAB etc etc I'm not going to pretend to know about kyphosis and the effects it will have regarding squats, so wait for eshlow on that, but inflexible hamstrings shouldn't be a huge problem. squatting 3x per week will iron out those kinds of flexibility issues. | ||
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Froadac
United States6733 Posts
On April 20 2011 11:33 decafchicken wrote: Congrats on the 100kg squat! Here's to another 100kg ^_^ And yeah i always recommend people that dont have good shoes for lifting to do it barefoot. <3 bare feet. 1) so stretch them! :D (i've always been really flexible so not much help from here lol) 2) lifting helped my posture SO MUCH. I used to hunch a lot and my back would hurt if standing around for a while. both of those are gone. I'll let eshlow answer the questions with big words ^_^ So I went into the other room and tried without a bar taking into account all the stuff he said. Essentially it comes down to the fact my hamstrings are too stiff to actually squat. So that's the first thing that needs to get resolved. however, he doesn't say how to stretch hamstrings other than "do it", so do you have any advice? Essentially in the squat section he says that there are certain negative things caused by unflexible hamstrings. I'm experiencing everything, which makes my squat form shittastic. | ||
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pyrogenetix
China5098 Posts
deadlift 170kg x5 yesterday 4 plate sooner than I estimated | ||
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Froadac
United States6733 Posts
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phyre112
United States3090 Posts
On April 20 2011 11:35 Froadac wrote: So I went into the other room and tried without a bar taking into account all the stuff he said. Essentially it comes down to the fact my hamstrings are too stiff to actually squat. So that's the first thing that needs to get resolved. however, he doesn't say how to stretch hamstrings other than "do it", so do you have any advice? Essentially in the squat section he says that there are certain negative things caused by unflexible hamstrings. I'm experiencing everything, which makes my squat form shittastic. Pretty much google hamstring stretches. They're typically done in every sport ever on the entire planet, and it's a stretch that you'll very distinctly feel. Whether you're doing the typical "bend forward with your legs in front of you" or using a towel, or doing a standing stretch, it's easy to stretch out hte hamstrings. Just do it regularly for a week or two and you'll be fine. I'll second Decaf's note that my posture drastically improved when I started lifting. I'm very tall, and still pretty thin, and I used to hunch over, hang my head, round my back, etc etc. Now, my default posture whether sitting or standing is shoulders back, head up, back arched the same as if I'm squatting. Instantly makes a man look twenty times better. | ||
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Froadac
United States6733 Posts
On April 20 2011 11:42 phyre112 wrote: Pretty much google hamstring stretches. They're typically done in every sport ever on the entire planet, and it's a stretch that you'll very distinctly feel. Whether you're doing the typical "bend forward with your legs in front of you" or using a towel, or doing a standing stretch, it's easy to stretch out hte hamstrings. Just do it regularly for a week or two and you'll be fine. OK, I'll start right now  Getting arbitrary pain in left shoulder. Hopefully getting in better shape should solve this shit. | ||
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Froadac
United States6733 Posts
I'll get it though. | ||
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decafchicken
United States20069 Posts
On April 20 2011 11:37 pyrogenetix wrote: awww yeeeaaahh deadlift 170kg x5 yesterday 4 plate sooner than I estimated Welcome to the club mate <3 Everyone here is getting so damn beastly its AWESOME | ||
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Froadac
United States6733 Posts
On April 20 2011 12:03 decafchicken wrote: Welcome to the club mate <3 Everyone here is getting so damn beastly its AWESOME except meWould you mind helping me figure out squats. I'm still confused after reading the whole squats section. | ||
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Maxwell3
United States88 Posts
[QUOTE]On April 20 2011 09:48 Maxwell3 wrote: [QUOTE]On April 20 2011 08:59 sJarl wrote: /care on parents. just do it. why should they be a factor in it? @maxwell: nice stats, been training for a long time?[/QUOTE] 6 months [/QUOTE] Height/Weight/previous experience? Diet? Routine? Seems amazingly short to me. [QUOTE]On April 20 2011 09:20 Froadac wrote: [QUOTE]On April 20 2011 09:12 sJarl wrote: [QUOTE]On April 20 2011 09:02 Froadac wrote: [QUOTE]On April 20 2011 08:59 sJarl wrote: /care on parents. just do it. why should they be a factor in it? [/QUOTE] Been doing push ups and pull ups for as long as I can remember. Have been playing basket ball/ football(soccer) forever, and jogged my whole life. I've been pretty active my whole life. Height - 6'2" Weight - 183 lbs Diet - Everything. Taco bell, mc donalds, fruits, veggies, constantly slam down steaks/chicken Routine - Never had a routine before SS. I just looked at the exercises all the huge guys would do at the gym (squat, dead lift, bench, rows, over head press) and I would copy them. I would stick away from isolations. | ||
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decafchicken
United States20069 Posts
On April 20 2011 12:20 Froadac wrote: except meWould you mind helping me figure out squats. I'm still confused after reading the whole squats section. Thats because you havent started yet ^_^ Bar on traps, shoulder blades squeezed together to engage trap and back muscles and create a "shelf" for the bar to rest on. Head straight, eyes on the horizon. Keep lower back flat. Sit backwards keeping core tight and weight on your heels. Decend at least until the crease of your hips is at a 90 degree angle with your knees if not lower. (i go ass to grass i.e. as far down as possible but this isn't necessary) Now drive your hips back up until you are back to the standing position. At no point should you look downwards, lose tightness in your back (hunch forward), have your heels come off the ground, or your knees come forward past your toes. You're lucky i'm procrastinating from studying or i so would have not written that paragraph and just yelled at you lol. Thats about as specific as i can be, i think sjarl and dimsum have some decent vids of squatting on here somewhere. I have a couple but i dont really hit parallel in them cause their near max weights. There's also a wealth of shit on google, youtube and in the OP. anything by rippetoe, glenn pendlay, defranco, or bill starr should be good. the 20 pages of pictures and description in SS pdf should be plenty helpful. As for your specific case with cervical kyphosis or w/e, you'd have to ask eshlow | ||
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eshlow
United States5210 Posts
It is unlikely they would've fused you in a khyphotic state for the cervical region because it's supposed to be a bit curved like the lumbar which is lordosis. How they fused you unless you're bent over a lot is probably about normal. Likely need cueing on better posture which would be thinking about lifting your chest up and standing up straight like military posture.... e.g. putting the bottom of your chest (sternum area) up about an inch or two. That will naturally make your posture for the shoulders and rest of the neck better even with the fusion. | ||
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