EPTTL Health and Fitness Initiative 2011 - Page 263
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MeShiet
Canada290 Posts
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thedeadhaji
39489 Posts
On May 12 2011 14:22 Cambium wrote: re: squat are you working on form or did you do a reset? I'm trying so hard to catch up with you  I'm at 260 forgot to mention that I also did 2 reps of 340 lb today for DL. Too bad my legs got burned a little bit by the intense sunshine we've been getting lately, so it was super painful to slide the bar down... Yup I was working on squat form today and also used it as a warmup. It was hilarious seeing a gang of black dudes huddling around the other squat rack and doing BICEP CURLS in turns.  Going for 295 Squat on sunday ^^ oh shit, monster DL. I think I might be able to get out 330-335 for 2 reps but I will die doing 5 reps. I'm actually pretty sure I'm just going to do either 325 again or maybe 330 for DL on sunday. It was WAY too difficult last time with 325... Have you ever gotten sunburnt on the back of your legs? That shit is the worst >< (happened to me when I was practicing golf 9 hours a day every day for a month in august. edit: Pretty happy that I'm progressing on my dips (never did any dips till last week). My chest is super weak and disproportionately underdeveloped wrt the rest of my body... Man I'm getting further and further away from real SS. Damn you work! | ||
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Froadac
United States6733 Posts
Rawr. How am I doing for nutrition lol. Also a question: about what weight should I be gunning for at 5'4" | ||
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sawedust
United States506 Posts
On May 12 2011 14:53 Froadac wrote: http://fitday.com/fitness/PublicJournals.html?Owner=Froadac Rawr. How am I doing for nutrition lol. Also a question: about what weight should I be gunning for at 5'4" 105 as a base for a 5' person, plus 5 pounds for every inch over that. Only for super basic maintenance though... if your desire is to be muscular, naturally you'll be over that by about 20-30 pounds. 5'4" = healthy weight is 105+20 = 125lbs For a muscular build, 145-155lbs would look great. EDIT/DISCLAIMER: I read that somewhere in health class; take it with a HUGE grain of salt. By that example someone 6' tall should be 165; that doesn't sound too healthy. A better source might be this Q&A from Tom Venuto about the ideal body measurements for a bodybuilder. I know a lot of people here are more strength-based lifters rather than bodybuilder-types, but don't we all just want to look good and feel better about ourselves in the end? In his “classic physique” book, Reeves said his formula for “ideal proportions” was as follows: Muscle to bone ratios: Arm size= 252% of wrist size Calf size= 192% of ankle size Neck Size= 79% of head size Chest Size= 148% of pelvis size Waist size= 86% of pelvis size Thigh size= 175% of knee size Steve Reeves’ height and weight chart for a bodybuilder (natural) 5’5” 160lbs 5’6” 165lbs 5’7” 170lbs 5’8” 175lbs 5’9” 180lbs 5’10” 185lbs 5’11” 190lbs 6’0” 200lbs 6’1” 210lbs 6’2” 220lbs 6’3” 230lbs 6’4” 240lbs 6’5” 250lbs http://www.bodybuildingsecrets.com/articles/the_ideal_body_measurements.php | ||
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thedeadhaji
39489 Posts
Dreading cutting  | ||
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Froadac
United States6733 Posts
I'll shoot for 140 atm. Rough goal | ||
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sawedust
United States506 Posts
On May 12 2011 15:20 Froadac wrote: How does the food intake look? I'll shoot for 140 atm. Rough goal Before burning calories, 2600 is enough for weight gain for where you are; as long as you continue lifting as you have been, you can reach 140 sooner than you know it. | ||
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Froadac
United States6733 Posts
On May 12 2011 15:28 sawedust wrote: Before burning calories, 2600 is enough for weight gain for where you are; as long as you continue lifting as you have been, you can reach 140 sooner than you know it. OK. I think i'll do it on a daily basis to appease mother. Even with all the milk being at skim I'm doing well. | ||
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sawedust
United States506 Posts
On May 12 2011 14:34 MeShiet wrote: I've noticed that in the SS program, when the bench press is mentioned, neither an inclined bench press or declined one is talked about. I've been curious about this for a while now, is there a reason for it apart from the fact that we want to start with the basic stuff first? Pretty sure because the regular bench press is part of the basic core lifts; incline bench doesn't allow you to lift as much weight due to more emphasis on the delts and upper pecs, while decline bench is more of an isolation-type that doesn't utilize as many muscles as the flat bench. Flat bench hits the pecs primarily, but also works the biceps, triceps, and deltoids. Some would argue the forearms and traps can be counted in the lift. Hitting all those muscles makes the flat bench the preferred compound lift. By using as many muscles as possible, it allows newer lifters to progress faster in both strength and mass. | ||
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LaSt)ChAnCe
United States2179 Posts
i have two bad knees (car accident) that i can walk/jog on, but can't do things like squat/deadlift (and can only powerclean a lighter weight) but want to get my quads back to how they used to be (was squatting 500-600 in HS) obviously unless i can find a doc to fix my knees, i will never be able to squat that again, but I don't want to look disproportional.. anyone got any recommendations on something I could do (currently just getting on the exercise bike and doing HIIT) to improve my quads? | ||
zatic
Zurich15365 Posts
Failed everything yesterday wtf. Failed squat 77.5 after 75 on Monday Failed press 27.5 after 25 on Friday Failed DL 90 after 85 on Friday Squat was still ok with 5-5-4 Press I failed the first set, went back to 25, failed that too wtf DL was kind of OK. The problem wasn't so much getting up but the bar began slipping through my fingers on the last rep. My question: How I am supposed to continue on Friday with the squat and on Monday with press/DL? Try again at same weight, rest to previous? | ||
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thedeadhaji
39489 Posts
Try again at same weight. Make sure you're getting enough nutrition and rest. I know we both don't really get enough of the latter... (and it REALLY affects me TT) | ||
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LaSt)ChAnCe
United States2179 Posts
On May 12 2011 15:48 zatic wrote: Failed everything yesterday wtf. Failed squat 77.5 after 75 on Monday Failed press 27.5 after 25 on Friday Failed DL 90 after 85 on Friday Squat was still ok with 5-5-4 Press I failed the first set, went back to 25, failed that too wtf DL was kind of OK. The problem wasn't so much getting up but the bar began slipping through my fingers on the last rep. My question: How I am supposed to continue on Friday with the squat and on Monday with press/DL? Try again at same weight, rest to previous? try using a wrist strap on anything that you feel the bar slipping out of your hand with... it will work wonders | ||
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MarCoon
Germany493 Posts
On May 12 2011 15:01 sawedust wrote: 105 as a base for a 5' person, plus 5 pounds for every inch over that. Only for super basic maintenance though... if your desire is to be muscular, naturally you'll be over that by about 20-30 pounds. 5'4" = healthy weight is 105+20 = 125lbs For a muscular build, 145-155lbs would look great. EDIT/DISCLAIMER: I read that somewhere in health class; take it with a HUGE grain of salt. By that example someone 6' tall should be 165; that doesn't sound too healthy. A better source might be this Q&A from Tom Venuto about the ideal body measurements for a bodybuilder. I know a lot of people here are more strength-based lifters rather than bodybuilder-types, but don't we all just want to look good and feel better about ourselves in the end? http://www.bodybuildingsecrets.com/articles/the_ideal_body_measurements.php According to that chart I need to gain 40 lbs O.O I am aiming for like 20 lbs which imo should be enough, but 190lbs looks ridiculously high to me... I am 5'11'' btw and weigh 150 right now :o | ||
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Malinor
Germany4747 Posts
On May 12 2011 14:34 MeShiet wrote: I've noticed that in the SS program, when the bench press is mentioned, neither an inclined bench press or declined one is talked about. I've been curious about this for a while now, is there a reason for it apart from the fact that we want to start with the basic stuff first? Decline Bench is mentioned in SS somewhere. Basically the range of motion is shorter than on the normal Bench Press and is basically like a Dip. Only that he thinks Dips are superior. And Incline Bench simply allows for less weight than the Bench Press. You are doing bench and Overhead Press anyway, so there really is no need to add another pressing exercie inbetween. From what I've heard, Incline Bench is very popular for bodybuilders. In strength programms, if you want to incline bench, do it instead of the Overhead Press, but not instead of the normal Bench Press. | ||
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phyre112
United States3090 Posts
On May 12 2011 16:16 MarCoon wrote: According to that chart I need to gain 40 lbs O.O I am aiming for like 20 lbs which imo should be enough, but 190lbs looks ridiculously high to me... I am 5'11'' btw and weigh 150 right now :o That's not "healthy weight" though, it's "competition bodybuilding weight" - the two are very different. By that chart, decaf hasn't yet made weight, despite his current crazybulk =p. I'm personally looking to put on about 20 pounds by the end of august - to hell with abs, I can worry about them later. Besides, it's cold here 9 months/year. When I get back to school, (august 29th) I'll be eating in dining halls again (lol) so I'm going to purchase a 2 meal per day plan (won't have time to eat more) and go at it in an IF/Leangains manner. Hopefully I'll be able to throw on a few more pounds this way, or to cut weight if it becomes necessary. My schedule right now though has me in class from 9:30-2 mondays, -> 3 tuesdays and ->4 wed/thur/fri. Latest any dining hall is open here is only 9 pm so I'd be operating on a 5->7 hour feeding window on weekdays, and I'll probably do it longer on weekends. I'd basically be able to eat, lift, shower, have an hour of free time, then eat again. lol @ two dinners. Also going to need to purchase a mini fridge. IIRC, the dining halls only have skim, 1%, and chocolate 2% milk. Damn "nutrition standards" that have all the students eating wraps and pasta. | ||
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sawedust
United States506 Posts
On May 12 2011 17:30 phyre112 wrote: That's not "healthy weight" though, it's "competition bodybuilding weight" - the two are very different. By that chart, decaf hasn't yet made weight, despite his current crazybulk =p. I'm personally looking to put on about 20 pounds by the end of august - to hell with abs, I can worry about them later. Besides, it's cold here 9 months/year. When I get back to school, (august 29th) I'll be eating in dining halls again (lol) so I'm going to purchase a 2 meal per day plan (won't have time to eat more) and go at it in an IF/Leangains manner. Hopefully I'll be able to throw on a few more pounds this way, or to cut weight if it becomes necessary. My schedule right now though has me in class from 9:30-2 mondays, -> 3 tuesdays and ->4 wed/thur/fri. Latest any dining hall is open here is only 9 pm so I'd be operating on a 5->7 hour feeding window on weekdays, and I'll probably do it longer on weekends. I'd basically be able to eat, lift, shower, have an hour of free time, then eat again. lol @ two dinners. Also going to need to purchase a mini fridge. IIRC, the dining halls only have skim, 1%, and chocolate 2% milk. Damn "nutrition standards" that have all the students eating wraps and pasta. Yeah, it's clearly stated that it's a bodybuilding weight in the full article but that chart was just a snippet to show what one could aim for. As I mentioned some 20 pounds less than that should be a healthy enough weight; a 6' guy weighing 180 seems fine to me. But weighing 240 or 150, that's not an ideal weight wouldn't you say? | ||
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GoTuNk!
Chile4591 Posts
On May 12 2011 15:42 LaSt)ChAnCe wrote: i am glad to have finally found this thread again! up to 275 3x5 on bench, but i have a question for you guys.. i have two bad knees (car accident) that i can walk/jog on, but can't do things like squat/deadlift (and can only powerclean a lighter weight) but want to get my quads back to how they used to be (was squatting 500-600 in HS) obviously unless i can find a doc to fix my knees, i will never be able to squat that again, but I don't want to look disproportional.. anyone got any recommendations on something I could do (currently just getting on the exercise bike and doing HIIT) to improve my quads? mb kettlebell swings? Starting with a light weight (16kg) and working up to a 24kg would be a good way to strengthen your lower body while getting a good workout. | ||
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nataziel
Australia1455 Posts
65kg squats 3x5 easy 42.5kg bench press 3x5 kinda difficult 42.5kg power clean NP NP worked out kinda late but still felt good :D edit: explanatory pics :D ![[image loading]](http://i.imgur.com/HDAtX.jpg) | ||
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Zafrumi
Switzerland1272 Posts
On May 12 2011 15:42 LaSt)ChAnCe wrote: i am glad to have finally found this thread again! up to 275 3x5 on bench, but i have a question for you guys.. i have two bad knees (car accident) that i can walk/jog on, but can't do things like squat/deadlift (and can only powerclean a lighter weight) but want to get my quads back to how they used to be (was squatting 500-600 in HS) obviously unless i can find a doc to fix my knees, i will never be able to squat that again, but I don't want to look disproportional.. anyone got any recommendations on something I could do (currently just getting on the exercise bike and doing HIIT) to improve my quads? beeeast! | ||
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