TL Health and Fitness Initiative 2011 - Page 231

On May 03 2011 08:14 Michaelj wrote:
http://slickdeals.net/permadeal/51015/amazon.com-5lb-optimum-nutrition-100-whey-protein-gold-standard-double-rich-chocolate-or-vanilla-ice-cream

Deal on Optimum Whey for those who were asking

On May 03 2011 10:14 Cambium wrote:
^If you can't do 10, do 5. If you can't do 5, do 2.5 (hard to find 1.25 weights though) or just do your current weight until you can move up.

Don't feel pressured to move up in weights, do what you can, and progress will come.

Good job!

On May 03 2011 09:58 sawedust wrote:
Just got back from another day at the gym. Anyone else against those people who do 15 sets of shrugs, hogging the only rack? *sigh*

Cleared 195 easy for three sets, going to push for a PR 205lbs 3x5 come Wednesday. Very excited about that one :D

Missed my first set of overhead press, only got four reps in at 95lbs. Having failed for the third time I think it's time to reset the overhead press too (I already reset my bench press).

Last but not least weighted chin-ups to close the workout felt great, I did two sets of 15 with a 15lb DB hanging between my feet but could only muster 10 reps on the last set.

Next workout has squats (going for PR@3x5@205lbs), bench press (3x5@135lbs) and closing out with the deadlift (going for PR@1x5@205lbs).

On May 03 2011 11:06 decafchicken wrote:

Fuck shrugs. Most overrated lift ever. If you want big traps then do some god damn cleans.

On May 03 2011 11:28 RosaParksStoleMySeat wrote:


This. My lats and traps have exploded since I started doing cleans. Of course, I think shrugs are incorporated at higher levels of Olympic lifter training, but IIRC they're a different variety from the floor.

As for stupid shit people do in the squat rack? I've seen the following at my gym:

1.) The Romanian deadlift jumping maneuver from the safety bars
2.) Bicep curls
3.) Wrist curls
4.) Seated dumbbell overhead presses

and then there's the guy who puts all of the weight in the gym on the bar and stares at it

On May 03 2011 12:33 Froadac wrote:
Phew. Down with day 1 week 2. I don't feel any progress. WOrk was just insane >.> Still, very rewarding.

On May 03 2011 12:35 eshlow wrote:


If you don't feel any progress you should be keeping a log of the weight(s) you use every workout at least in a text/excel file if not posting them here.

You'll see that you make progress, and that it adds up quickly

On May 03 2011 12:33 Froadac wrote:
Phew. Down with day 1 week 2. I don't feel any progress. WOrk was just insane >.> Still, very rewarding.

On May 03 2011 12:23 MajinMojo wrote:
2 form issues I noticed today.

Squats; I noticed on some of my reps that I'd get real low. Like way below parallel. But I was still able to push myself out of it. How low is too low? or does it matter? My squats felt awesome in general tho.

Powerclean; A few things. Firstly I know you should keep your elbows in for the rack position but I actually feel more comfortable if they are so in that they are actually almost touching. Is this improper technique or is it only a matter of preference. Also, I experienced the same problem I had last week. Should you be exploding every single pull? How hard of an explosion? Like jumping with 100% strength even when you are doing your warmup sets? To me that means the bar would literally fly up. But when I try to tone it down for the warmups my form is still all over the place. As I add weight my form improves because I can "feel it" or something I guess. However I hesitate to add a lot to my work sets because I'm not sure if I'm doing something wrong in the warmups. This makes every single different weight I pull become a whole feeling out process to itself.

Anyway the numbers
Squat 145lbs 3x5
Press 85lbs 3x5
Powerclean 90lbs 5x3
3 set chin-up to failure 9,8,5 I think it was
1mi run

Like I said, I'm uncertain whether I should add weight with powercleans or perform the reps better with lower weight. I cleaned up to 135 lbs just last week (before I got my new squat rack) and it was the cleanest err clean that I've ever performed. Idk hard to explain. Just curious if anyone else has noticed this at some point in their own powercleans. Like there are some things that can only be corrected by adding adequate resistance. Does the powerclean motion work on that principle?

On May 03 2011 10:12 Froadac wrote:
How much should I be increasing how much I'm lifting. SS says 10lb to start, but I'm not strong enough to really be able to do that. Just around 5lb or so?

Week 2 begins :D

On May 03 2011 12:38 Froadac wrote:

OK, I'll write it up and post it. I'll make a google docs spreadsheet even

On May 03 2011 04:08 funkie wrote:


deadlift wasn't even 50kg, I felt like dying.
Squat: 20kg (the bar)
Brnch Press: like 40kg
Pc: 20kg
Press: 20kg
Clean and jerk like 30kg.

On May 03 2011 13:07 Froadac wrote:

How should I format it?

Is https://spreadsheets.google.com/ccc?key=0AhNskixPW9hQdE9PX0ZSZFRJZUJBRHRQUzZHT3NwMmc&hl=en&authkey=COC5sqwI ok?

The reason I can't add much weight now is because my numbers are so low. I'm adding a large amount of mass, percentage wise. But not absolute weight.

I think my squats are fine. I've been doing no added weight squats for a long time, but my technique is fine. Just the weight.

On May 03 2011 09:11 Cambium wrote:
Press: 120x5x3 cleared
Squat: 245x5x3 cleared, hopefully I'll get over my 250 plateau next session
PC: 2-2-2-2-1 @ 155, lol fail