EPTTL Health and Fitness Initiative 2011 - Page 259
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FFGenerations
7088 Posts
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Michaelj
United States186 Posts
Squat: 290 4-2-3 (wtf) Press: 105 5-4-3 (same as last week) P Clean: 120 5x3 (felt arms pulling on last 2 sets) Chins: 5-4-3 (not progressing at all) Hrm. I think I tried going a bit deeper than usual for squats and that might have increased the difficulty. I'm going to take this opportunity to cut back to 225 and really look at form a lot. Going to stretch my hammies a bit more on rest days to see if I can really get below parallel... I thought I was going pretty deep before but I think my thighs are just hitting around parallel. Edit: Top of my thighs are hitting just around parallel TLDR, will jump off the SS train for a bit and focus on losing fat, maintaining strength and fixing form. | ||
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MajinMojo
266 Posts
What is your DL weight compared to your squat weight? the SS website says that if you squat near or over what you DL it's probably a sign you aren't going low enough in the squat. | ||
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GumThief
Canada284 Posts
i've been going to the gym for about 8 months now. Generally doing back\bicep , chest,tri, legs, shoulders on different days.. i've started incorporating power cleans a lot more in my routines.. its a beast of a workout i must say. did some deadlifts today on my back day @ 225x5x3. Had a lot of reservations at the end due to my hands and the bar being so damn slick. Any suggestions? gloves er something? Maybe ill just do it at the beginning of my routine so i'm less sweaty. anyways keep up the good work guys. feel free to critique my routines if you think/know yours is better!!!! | ||
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Mithrandir
United States99 Posts
On May 11 2011 07:56 vicariouscheese wrote: I don't think anyone but decaf is overdoing it, but he's hardcore bulking and wants to keep his fat/protein/carb ratio to where 300g of protein is required afaik. We were just giving examples as to how to get that high. I'd bet most skinny kids at commercial gyms with proteins shakes still don't get enough protein  All I'm saying is that from an athletic performance point of view, science says going that high is a waste. If he enjoys eating that much, that's fine. Someone sounded like they wouldn't enjoy eating that much, so I'm just reassuring him that it doesn't matter. | ||
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vicariouscheese
United States589 Posts
On May 11 2011 12:21 Mithrandir wrote: All I'm saying is that from an athletic performance point of view, science says going that high is a waste. If he enjoys eating that much, that's fine. Someone sounded like they wouldn't enjoy eating that much, so I'm just reassuring him that it doesn't matter. Yeah that's cool. Do you have your source handy for .8-1g/lb not making much of a difference? As that can add up to a decent amount of food~ I'm assuming it takes into account lean body mass and not people just doing their weight in grams? | ||
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Mithrandir
United States99 Posts
On May 11 2011 12:25 vicariouscheese wrote: Yeah that's cool. Do you have your source handy for .8-1g/lb not making much of a difference? As that can add up to a decent amount of food~ I'm assuming it takes into account lean body mass and not people just doing their weight in grams? Can't find it :/ If my memory serves the conclusion said something like "nobody has noticed benefits from going above .8-1g/lbm. However, nobody has found harm from going up to 1.5g/lbm. We recommend athletes aim for something within these numbers but more work must be done in this field." Anyway, there are benefits to protein like the fact that it's very filling. When I was training I would go ~150g/day and I was 150lb at 10% bodyfat, give or take 20-30 grams. | ||
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MajinMojo
266 Posts
On May 11 2011 12:06 GumThief wrote: been following this thread for awhile now.. love it!! i've been going to the gym for about 8 months now. Generally doing back\bicep , chest,tri, legs, shoulders on different days.. i've started incorporating power cleans a lot more in my routines.. its a beast of a workout i must say. did some deadlifts today on my back day @ 225x5x3. Had a lot of reservations at the end due to my hands and the bar being so damn slick. Any suggestions? gloves er something? Maybe ill just do it at the beginning of my routine so i'm less sweaty. anyways keep up the good work guys. feel free to critique my routines if you think/know yours is better!!!! Use chalk if you are able. Or use an alternate grip one hand over the bar and one hand palm up. Also keep in mind the exercise itself will improve grip strength so straps are generally frowned upon (at least in here for the most part). You're only as strong as your weakest link and all that... | ||
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Michaelj
United States186 Posts
On May 11 2011 12:05 MajinMojo wrote: ^Judging just by those numbers it seems like your squats are fairly high. I started SS roughly 2 weeks ago using mostly untrained/novice starting weight guidelines and my squats aren't nearly that high. My press and powerclean are similar to yours and I am only squatting 185 as of yesterday. What is your DL weight compared to your squat weight? the SS website says that if you squat near or over what you DL it's probably a sign you aren't going low enough in the squat. I've been on SS for abount 10 weeks now, my upper body just isn't that strong, and started doing power cleans fairly late My DL is at 315 but I probably won't hit a wall in that for another 30-40 pounds (crossing my fingers) | ||
thedeadhaji
39489 Posts
I thought I'd go after work but then I ended up being at the office for 14+ hours... (got home after 11pm) I took Rumeye's advice and decided to just rest for the day, go to the gym tomorrow and make a minor adjustment in my weekly workout routine - shouldn't be too big a deal. | ||
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Cambium
United States16368 Posts
bench: 185x5x3, getting close to my PR @ 195 | ||
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Ludrik
Australia523 Posts
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thedeadhaji
39489 Posts
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thedeadhaji
39489 Posts
On May 11 2011 10:30 Michaelj wrote: Dang terrible workout today. I've started cutting back on my calories a bit to try losing some weight, but not sure how much that would have affected it. Squat: 290 4-2-3 (wtf) Press: 105 5-4-3 (same as last week) P Clean: 120 5x3 (felt arms pulling on last 2 sets) Chins: 5-4-3 (not progressing at all) Hrm. I think I tried going a bit deeper than usual for squats and that might have increased the difficulty. I'm going to take this opportunity to cut back to 225 and really look at form a lot. Going to stretch my hammies a bit more on rest days to see if I can really get below parallel... I thought I was going pretty deep before but I think my thighs are just hitting around parallel. Edit: Top of my thighs are hitting just around parallel TLDR, will jump off the SS train for a bit and focus on losing fat, maintaining strength and fixing form. such ridiculously identical numbers to me lol. Press 105lb 5-4-3 is exactly where I failed. And we both have strong lowerbody and weak ass upper bodies hahaha | ||
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MarCoon
Germany493 Posts
On May 11 2011 15:27 Ludrik wrote: I just can't help but LOL at this: http://www.youtube.com/watch?v=qK3ZM16lt6k The music makes it sooo much better LOL | ||
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RosaParksStoleMySeat
Japan926 Posts
On May 11 2011 15:41 thedeadhaji wrote: such ridiculously identical numbers to me lol. Press 105lb 5-4-3 is exactly where I failed. And we both have strong lowerbody and weak ass upper bodies hahaha I'm the exact opposite. Benching 105kg/deadlifting 170kg isn't that hard for me, but squatting over 120kgx1 is really hard. Let's do the fusion dance. | ||
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thedeadhaji
39489 Posts
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Souma
2nd Worst City in CA8938 Posts
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Levistus
1134 Posts
On May 11 2011 15:27 Ludrik wrote: I just can't help but LOL at this: http://www.youtube.com/watch?v=qK3ZM16lt6k haha is he mute? here's one. i'm like is he serious? the breathing got me lol | ||
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Zafrumi
Switzerland1272 Posts
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