EPTTL Health and Fitness Initiative 2011 - Page 257
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Zafrumi
Switzerland1272 Posts
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Necosarius
Sweden4042 Posts
Anyway, I've been in lazy mode for a week, got back yesterday. Squat 105 Bench 70 DL 120 I'm so unstable when doing bench press, I have such a hard time to pull my shoulder blades together  | ||
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Snapplecakes
Norway78 Posts
i finally met one of my short term goals! on sunday i managed to do 3-2-2 chinups at 98 kg bodyweight (yes i still have significant amounts of body fat) and i went 7 (BW) - 3 (+5kg) - 3 (+5kg) - 3 (+5kg) weighted dips! celebrated with a small portion of italian lemon/strawberry ice cream and a huge pizza with my workout buddy Sinep! :D | ||
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Froadac
United States6733 Posts
On May 10 2011 21:54 zatic wrote: Any online sources for this. I don't know if it's related necessarily but I have had some neck pain / stiffness occasionally since I started lifting again and would like to hear more about possible causes. Look at the SS download link in the OP | ||
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vicariouscheese
United States589 Posts
Pretty sure that you *don't* want your head on the bench at all. Maybe this isn't explicitly stated in SS, but with leg drive I don't see it possible to completely take off the strain on your neck with your head resting on the bench. Anyways I could also see a beginner having a neck strain from almost any of the compound exercises | ||
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Zafrumi
Switzerland1272 Posts
On May 10 2011 23:58 Snapplecakes wrote: just posting a small update because im proud of myself after sundays workout! i finally met one of my short term goals! on sunday i managed to do 3-2-2 chinups at 98 kg bodyweight (yes i still have significant amounts of body fat) and i went 7 (BW) - 3 (+5kg) - 3 (+5kg) - 3 (+5kg) weighted dips! celebrated with a small portion of italian lemon/strawberry ice cream and a huge pizza with my workout buddy Sinep! :D awesome dude! BEAST MODE! | ||
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funkie
Venezuela9376 Posts
I'm in "shape" but I'm no where near his body comp. holy shit. Yesterday, there was a blackout here and gym didn't open. I'm doing Advanced novice btw  . | ||
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decafchicken
United States20164 Posts
On May 10 2011 22:52 Ozarugold wrote: I gotta quick question, a few actually, I was thinking about building a small home gym in his house since my father recently got into exercising and it would be more convenient for me to work out at home instead of at the gym. I wasn't thinking of anything too fancy just a power rack, a bench, and maybe a handful of free weights. So are there any good brands out there, or are they pretty much all the same? And would a thousand bucks be able to cover it all? Also should I buy mats? You can find a lot of stuff on craigslist in terms of racks and barbell sets. If not check e-bay and such, a thousand will probably more than enough if you're not getting bumper plates. I'd probably grab some hard rubber/plastic mats or ply wood to use as a floor under your rack. For deadlifting just a piece of plywood with two rubber mats for under where the weights go is probably sufficient. You can google how/what to do for that. | ||
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ShAsTa
Belgium2841 Posts
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phyre112
United States3090 Posts
On May 11 2011 00:09 vicariouscheese wrote: Pretty sure that you *don't* want your head on the bench at all. Maybe this isn't explicitly stated in SS, but with leg drive I don't see it possible to completely take off the strain on your neck with your head resting on the bench. Anyways I could also see a beginner having a neck strain from almost any of the compound exercises If you've got proper back arch, and your shoulders are tucked square enough, you shouldn't need to have any stress on your neck/head during the bench. I've personally got it tensed - because every muscle in my body is tensed during my bench, possibly even more so than on my squat, but it rests easily on the bench. All the weight sits on your shoulder blades, and you need to think of them as the part of your body that you are driving against. They are an immobile point, and the area against which all of your power in the bench is generated. The head really just needs to lay there. | ||
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vicariouscheese
United States589 Posts
On May 11 2011 02:38 phyre112 wrote: If you've got proper back arch, and your shoulders are tucked square enough, you shouldn't need to have any stress on your neck/head during the bench. I've personally got it tensed - because every muscle in my body is tensed during my bench, possibly even more so than on my squat, but it rests easily on the bench. All the weight sits on your shoulder blades, and you need to think of them as the part of your body that you are driving against. They are an immobile point, and the area against which all of your power in the bench is generated. The head really just needs to lay there. Hmm I guess that's true. I just found it easier to make sure all my weight was on the shoulder blades/traps by having my head off the bench. Still have some tightness in my right knee after yesterdays squatting. I'm going to take a break from SS for at least a week or two because of it and I have summer lacrosse starting- don't want to play on a knee that might blow out on me :O Any suggestions for workouts in the interim? Chin ups, pullups, weighted dips, barbell rows are what I have in mind, can't really think of anything else to add right now... I guess I can still bench  | ||
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MajinMojo
266 Posts
I just got 'tricked' into signing up for a 5k race that will take place next Tues. Ugh and I haven't actually run a full 5k in more than a month!! | ||
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sawedust
United States506 Posts
On May 09 2011 18:45 Zafrumi wrote: from the article that sawedust posted earlier: amen to that! good (albeit a bit long) read http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie Thanks for the equivalent of a retweet! It was an excellent article; highly recommended for everyone to read and/or re-read if you've already done so. On May 09 2011 18:56 MarCoon wrote: So basically I had my first session now and I took my measurements. 67kg (147lbs) on 180cm (5'11") on 05/09/2011 I am gonna do the Practical Programming Novice Program. My first day was: 3x5 Squat 50lbs 3x5 Bench Press 90lbs 1x7/1x6/1x5 Chin-Ups I am feeling pretty well after my first session and actually thought that the squats weren't too hard, but when I started getting up some stairs I realised that it was pretty Ok tho I am gonna add 10lbs for starters every training and I guess after like 2 weeks go down to adding 5lbs. I am really looking forward to this now and I am so pumped :D Thanks for all the support from you guys! Edit: I should maybe add my weight goals, which would 75kg until 07/15/2011. I think this should be doable if I eat enough. I don't have any goals regarding lift weights yet, since I just sarted and I don't care about "toning" or anythign liek that. I just want some bulking done and get some strength for now Good luck and have fun! I myself have been on PP for about two months since re-starting my journey. I was a scrawny little 120-pounder when I began; I'm still small at over 130lbs but I've gained a shitton of strength in the past two months. I started out with a little higher weights than you are now, but that differs for everyone since I had some previous training prior to PP. Just some things that you can look forward to. For my personal experience, two months through the program and I've been adding 10lbs to my squat and bench after successfully passing. My deadlift is still at a 20lb increase. My chins/pulls and overhead press have slowed to 5lbs though. I think all of it is just personal progress. Just don't try to throw on something absurd like 20 or 30lbs to a lift, that's near suicide for someone just starting to learn the ropes. Form first over high weights; on this program, you'll get to a decent weight in just a few months. On May 10 2011 04:55 sJarl wrote: Went to my old gym (a standard commercial gym) today with some friends. I never knew how good my new one is until today. Pick your gyms wisely, it will greatly affect your lifting. I loved my old gym; lots of free weights, power cleans were allowed, very open atmosphere, never crowded. Unfortunately they shut down due to financial problems and I was forced to go to a "nicer" facility. It's pretty much a money sink for people hoping to lose weight. There's only one bench, one squat rack, and a smith. Everything else in the entire place is machines. Some bull ab machines. An entire cardio room. Five leg presses. Who the hell needs five leg press machines in a gym that's barely larger than a pair of classrooms? There's some DBs up to 100lbs on racks too, but as someone on PP I have no need for those at the time. If I get the new job I applied for, I'm looking to transfer my membership to a better, different facility that's closer to my new workplace. TLDR: I wholeheartedly agree. More stuff about benching from Dave Tate: http://http://www.youtube.com/watch?v=_QnwAoesJvQ | ||
zatic
Zurich15365 Posts
On May 11 2011 04:31 sawedust wrote: More stuff about benching from Dave Tate: http://http://www.youtube.com/watch?v=_QnwAoesJvQ Oh thanks a lot for that, that gave me a few good pointers on bench form! | ||
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MajinMojo
266 Posts
My friend who is pretty much built for the bench has decent form but scoffs at people who over-arch their back just to push greater numbers. I guess what I'm trying to say is at what point does arching help you to stabilize correctly and at what point does it become excessive and unnecessary. And for a pure strength workout will overarching or pressing like a powerlifter be detrimental at all to overall strength and ROM? Anyway my bench is awful. I have super ridiculously long arms and I'm starting to realize the importance of stability and body drive. The good thing was that I reached the conclusion a long time ago that I was a shitty bench presser so I never became one of those kids that focused on just their chesticles. | ||
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phyre112
United States3090 Posts
@vicariouscheese absolutely take time off if your knee is bothering you. Re evaluate your squat form and get form checks here. So easy to blow out a knee and need surgery. Exercises you can still do without bothering the knee -dips, chins, pullups. Bench. Seated overhead press. Rows are fine, try barbell and dumbbell. You can probably even do things like stiff-leg deadlifts if you're feeling ambitious. Its not the end of the world. | ||
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Zafrumi
Switzerland1272 Posts
On May 11 2011 04:55 MajinMojo wrote: ^ LoL great vid! It made me think of a few questions about the bench press. I noticed he rests the bar waaaay forward on his torso and then raises it up and back. I can see why that's advantageous for competition bench but is it really necessary in a strength program? I'd imagine elbows being down as low as possible means greater ROM which will probably mean less overall weight but that's not what we're all going for right? My friend who is pretty much built for the bench has decent form but scoffs at people who over-arch their back just to push greater numbers. I guess what I'm trying to say is at what point does arching help you to stabilize correctly and at what point does it become excessive and unnecessary. And for a pure strength workout will overarching or pressing like a powerlifter be detrimental at all to overall strength and ROM? Anyway my bench is awful. I have super ridiculously long arms and I'm starting to realize the importance of stability and body drive. The good thing was that I reached the conclusion a long time ago that I was a shitty bench presser so I never became one of those kids that focused on just their chesticles. arching your back allows for more weight to be benched. more weight = more strength! I dont know though, because powerlifting is all about taking shortcuts to lift the maximum amount of weight.. in rips words: "our concern is not seeing how much weight we can bench press. our concern is using the bench press to get strong" so he actually advocates a "moderate amount of back arch" and also a "moderate grip width" my bench form sucks as well lol. gonna deload next time and really work on technique | ||
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MajinMojo
266 Posts
My last workout was pretty much a bust anyway. I was tired as shit and knew I'd do pretty horrible LoL. Still wanted to push through it using normal weight increases. I'm counting it as a bench fail anyway and loading more slowly for that in the future haha. | ||
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MajinMojo
266 Posts
On May 11 2011 05:15 Zafrumi wrote: I dont know though, because powerlifting is all about taking shortcuts to lift the maximum amount of weight.. in rips words: "our concern is not seeing how much weight we can bench press. our concern is using the bench press to get strong" so he actually advocates a "moderate amount of back arch" and also a "moderate grip width Yeah that's what I mean. It looks like he was speaking totally from a powerlifting frame of mind. He demonstrated a pretty huge difference between elbows down and elbows up with big back arch. It cut the bar distance in half almost. Just seems like too much for anyone who isn't purely powerlifting. Or at least seems excessive when taken into context with what Rip says. As it is, my grip width is necessarily wide as fuck if I want to keep my elbows and wrists in line and perpendicular to the bar. If i shorten my grip I would wind up having to bench like Dave. Literally resting the bar over my lower ribs with my arm angle being super close to my torso and then pushing UP and BACK. Rip says try to keep the bar going as UP as possible in a straight line right? double post, sry | ||
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everynne
United States20 Posts
height: 5"4' weight: 155 lbs start date: 05/10/2011 end date: 08/01/2011 training goal: Sustain a run for an hour again. Work on upper body strength. Weight goal: 120 lbs Nutrition goal: No processed or junk food, all fruits and vegetables and lean meats. Waterwaterwaterwater. | ||
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