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I need a routine focused on power and the Olympic lifts.
Anything is OK -- 4 days a week, 3 days a week, or any other type of split. Dimsum posted a link to one a few pages back, but I can't find it at all.
I'm just sick and tired of stalling, and I want to do something that I know will work if I just eat enough. My back squat is so horrible because my knees keep tracking out over my feet whenever I get to heavy weights. I've watched hours of tutorial videos online and followed some advice, but I still suck at it; that needs work. I think my most recent problem is my stance with my knees... if the feet are too close together on the back squat, it's hard to prevent your knees from jumping out.
So, again, it looks like I need to reset my back squat before hitting 100kgx5. It's just one thing after another with that damn movement.
Any ideas? I'd prefer to front squat more than back.
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If you dislike back squatting so just do front squats  Also that your knees tip lightly over your knees is just fine..
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first workout with my brand new pair of ristos! took it easy on the squat - and rightly so: they felt very awkward... are weightlifting shoes actually good to squat/deadlift with? or should I just go barefoot instead.
oh yeah and I tried squatting with a belt this time to see if that fixes the issues I have with leaning too much forward which leads to me doing basically a goodmorning instead of a squat. I hated it. never gonna squat with a belt again I think!
then I did some powercleans at 77.5kg and here I think I felt the difference... got a lot of very clean reps in which felt great
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Hey guys, I'm at a bit of a crossroads here. I'm trying to become physically fit and the wealth of information here is pretty huge. But the more I read the more I just get conflicting information (mostly on free weights vs body weight vs machines). But anyways, here's what I've been doing and my goals. I'd appreciate any advice or flaws you notice in my plan / diet, and perhaps some information on the whether I should be using body weight or the machines at the fitness center.
Goals
+ Show Spoiler +My goals are basically just to have a good looking body (I don't want to be huge, but I want my muscles to be visible). I also want my job at work to be easier, since it involves lifting things that are fifty to sixty pounds a lot. Now these things are not heavy for me, I've been moving them around for a year, but it would be nice if it was a little more effortless to lift them.
My nutrition
+ Show Spoiler +First off, as far as nutrition goes, I have mostly a diet of "real food". Mostly, there are some exceptions. I typically start the day with a bowl of cheerios, which might violate the real food thing but hey, it's whole grains and lots of studies say these aren't bad for you.
Then typically for lunch I have a sandwich with turkey cheese lettuce and mustard, or sometimes I substitute this with a chicken caesar salad. Dinner is usually steak/fish/chicken with a side of broccoli, corn, rice, or potatoes. The side dish can be kind of random, but I usually have at least one serving of vegetable per day. So if I had a salad for lunch I'd go with potatoes or rice instead of broccoli. Sometimes I have snacks of carrots, cheese, or grapes (grapes I don't have often).
Now keep in mind that I am not fat, I have a BMI about 22. Height 5'7, weight 140. If there's anything wrong with my nutrition I'd appreciate the advice but I think I'm doing pretty good on that.
Now, here's the weight problem. There's a fitness center right next to my apartment complex, but it has no free weights. It has a chest press, leg press, bicep/tricep curling machine, and a shoulder press. It also has a treadmill.
I use the treadmill on tuesday/thursdays for a fairly intense cardio session. This is no problem. My problem is that I'm not really sure if it's more effective to be splitting these exercises up into bicep curls and chest presses, or to just do a large amount of push ups. Is it a good idea to be splitting all these muscle groups up instead of just doing one exercise that gets them all? Also squats versus leg press...Also, since this fitness center has nothing to do to work on my abs, I still have to do my ab exercises at home. Doing them on a hard floor surface is not very comfortable.
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On May 26 2011 03:47 shinosai wrote:
Hey guys, I'm at a bit of a crossroads here. I'm trying to become physically fit and the wealth of information here is pretty huge. But the more I read the more I just get conflicting information (mostly on free weights vs body weight vs machines). But anyways, here's what I've been doing and my goals. I'd appreciate any advice or flaws you notice in my plan / diet, and perhaps some information on the whether I should be using body weight or the machines at the fitness center.
There is very little conflicting information in this thread. The consensus has been "Starting Strength > all" for a very time.
Goals
My goals are basically just to have a good looking body (I don't want to be huge, but I want my muscles to be visible). I also want my job at work to be easier, since it involves lifting things that are fifty to sixty pounds a lot. Now these things are not heavy for me, I've been moving them around for a year, but it would be nice if it was a little more effortless to lift them.
You won't have muscles to show unless you work for them. The idea is to gain some muscles first and then you can go from there, be it bulking or cutting.
My nutrition
First off, as far as nutrition goes, I have mostly a diet of "real food". Mostly, there are some exceptions.
Perfect.
I typically start the day with a bowl of cheerios, which might violate the real food thing but hey, it's whole grains and lots of studies say these aren't bad for you.
They aren't good for you at all. Eshlow will give you a good lecture, but essentially, they are just heavily processed shitty grains loaded with sugar. Go with milk, eggs and bacon if you can. If you don't have times, hard boil the eggs in advance, and just eat them.
Then typically for lunch I have a sandwich with turkey cheese lettuce and mustard, or sometimes I substitute this with a chicken caesar salad.
None of these things are really real food... I usually make a big bowl of stirfry (choice of veggies and meats) and just eat it like that.
Dinner is usually steak/fish/chicken with a side of broccoli, corn, rice, or potatoes. The side dish can be kind of random, but I usually have at least one serving of vegetable per day. So if I had a salad for lunch I'd go with potatoes or rice instead of broccoli. Sometimes I have snacks of carrots, cheese, or grapes (grapes I don't have often).
Yep, good.
Now keep in mind that I am not fat, I have a BMI about 22. Height 5'7, weight 140. If there's anything wrong with my nutrition I'd appreciate the advice but I think I'm doing pretty good on that.
BMI doesn't mean anything, seriously; use the mirror instead, ask yourself if you are happy with the way you look and go from there.
Now, here's the weight problem. There's a fitness center right next to my apartment complex, but it has no free weights. It has a chest press, leg press, bicep/tricep curling machine, and a shoulder press. It also has a treadmill.
I use the treadmill on tuesday/thursdays for a fairly intense cardio session. This is no problem. My problem is that I'm not really sure if it's more effective to be splitting these exercises up into bicep curls and chest presses, or to just do a large amount of push ups. Is it a good idea to be splitting all these muscle groups up instead of just doing one exercise that gets them all? Also squats versus leg press...Also, since this fitness center has nothing to do to work on my abs, I still have to do my ab exercises at home. Doing them on a hard floor surface is not very comfortable.
My advice is to join a real gym, and do SS. It seems to be inline with all of your goals.
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Joining a real gym isn't really an option until September because I'm moving. And most gyms around here require a membership from anywhere from 9 to 12 months. So I have to work with what I have. And given what I have I was wondering what the best work out would be.
Also, I'll keep in mind what you said about cheerios being bad, making eggs doesn't sound like a bad idea. No time for cooking bacon, though. Also not sure how turkey sandwich and salad isn't real food. Sure I might add some condiments but I don't feel like this is much of a big deal, the majority of it is real food.
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the problem is the bread. stay away from grains in general. its not real food and pretty unhealthy!
check out the bodyweight strength in the op! some good stuff there and pretty much superior to any machines
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I am about to have a sick rage lift session.Went to financial aid today and apparently my mom messed up my fafsa stuff so my school has no record of me anymore, then i went to the counseling office to check some other stuff and now I have 2 ID numbers that i need my social security card that I can't find because my mom is not organized at all. And i also have to work tonight and instead of watching the midnight show of hangover 2 I get to watch people watch it while sweeping up their popcorn =(((( today fucking sucks
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Damn, I go down the shore for two days and there's an extra 6 pages to this thread! :O
Anyway, it's beautiful out today. Last day my brother is in town visiting from Colorado. So between headaches and my brother being around lifting this week has been a total bust (as well as my diet).
I hope I'll be able to lift tomorrow. This is killing me. I feel weak and fat.
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On May 26 2011 05:53 xJupiter9x wrote:
I am about to have a sick rage lift session.Went to financial aid today and apparently my mom messed up my fafsa stuff so my school has no record of me anymore, then i went to the counseling office to check some other stuff and now I have 2 ID numbers that i need my social security card that I can't find because my mom is not organized at all. And i also have to work tonight and instead of watching the midnight show of hangover 2 I get to watch people watch it while sweeping up their popcorn =(((( today fucking sucks
You could just watch Hangover 1 and pretend they're in Thailand. I hear it's basically the exact same thing.
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On May 26 2011 05:43 Zafrumi wrote:
the problem is the bread. stay away from grains in general. its not real food and pretty unhealthy!
check out the bodyweight strength in the op! some good stuff there and pretty much superior to any machines
Yea, thanks, this is pretty much what I wanted to know. Some of the links are very helpful, especially the one on calisthenics. I guess you guys answered my question. Body weight >>>>> machines.
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On May 26 2011 06:00 Slithe wrote:Show nested quote +On May 26 2011 05:53 xJupiter9x wrote:
I am about to have a sick rage lift session.Went to financial aid today and apparently my mom messed up my fafsa stuff so my school has no record of me anymore, then i went to the counseling office to check some other stuff and now I have 2 ID numbers that i need my social security card that I can't find because my mom is not organized at all. And i also have to work tonight and instead of watching the midnight show of hangover 2 I get to watch people watch it while sweeping up their popcorn =(((( today fucking sucks You could just watch Hangover 1 and pretend they're in Thailand. I hear it's basically the exact same thing.
Well working at the theater I get to see any movie I want for free =) so I'll just see it in the morning probably.
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On May 25 2011 18:33 Advocado wrote:Show nested quote +On May 25 2011 16:30 Zafrumi wrote:On May 25 2011 14:30 Advocado wrote:
Leangains people. How the fuck do you take 10g of BCAA? I put it in water, but goddamn that shit tastes like shit infinite! Could barely finish 6g of it pre workout. Oh well gonna go give the gym ago now despite little sleep anyhow.
fml and my shit sleeping schedule, would be big and beefing if it wasn't for my weak ass discipline regarding sleep. maybe you just havent found the right supplement check this one out: http://www.controlledlabs.com/product_info.php?products_id=36#productoptionI love it! 6000 replies, 300 pages in 5 months. vote yes on the subforum poll! I'm quite sure my BCAA supplement is high quality in powderform.
hold your breath while you drink? wont taste it then : p
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Quick question. I have always wondered this but never asked anyone. I can only breathe out of 1 nostril, is that bad? or does it have any significance?
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blow your nose!
I'm just kidding I have no idea. I imagine if you get enough air its not a big deal. you could also breath through your mouth. it sounds just crazy enough to work
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if you try to breathe out of the one nostril by closing the other one, then what happens? Is it just completely closed off?
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On May 25 2011 22:43 RosaParksStoleMySeat wrote:
I need a routine focused on power and the Olympic lifts.
Anything is OK -- 4 days a week, 3 days a week, or any other type of split. Dimsum posted a link to one a few pages back, but I can't find it at all.
I'm just sick and tired of stalling, and I want to do something that I know will work if I just eat enough. My back squat is so horrible because my knees keep tracking out over my feet whenever I get to heavy weights. I've watched hours of tutorial videos online and followed some advice, but I still suck at it; that needs work. I think my most recent problem is my stance with my knees... if the feet are too close together on the back squat, it's hard to prevent your knees from jumping out.
So, again, it looks like I need to reset my back squat before hitting 100kgx5. It's just one thing after another with that damn movement.
Any ideas? I'd prefer to front squat more than back.
http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_47.html
There is a lot of freedom with this programming. If you need help, I will try to plan something out.
For squatting problems, you just have to work at it more. Try adding more squat sessions.Also put up a video of your back squat so it can be critiqued.
An interesting topic on it:
http://pendlayforum.com/showthread.php?t=3168
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On May 26 2011 06:26 Slithe wrote:
if you try to breathe out of the one nostril by closing the other one, then what happens? Is it just completely closed off?
If I do that, i can breathe out, but a very minimal amount of air actually comes out. Like if i took a deep breath and tried to exhale that way it would take like 30-40 seconds to exhale from that nostril. Its weird. I have never had any problems breathing or anything. when i was doing cross country in high school i was doing my 3 mile in 16 minutes. I just thought it was weird that i only use 1 nostril.
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when i try normal/close-grip lat pulldowns (side grip or pullup grip),
i get a inexplicable, sharp-as-fuck pain that spasms through my RIGHT anterior/ventral forearm
it causes me to immediately stop the pull. it feels almost like an electric shock and causes me to say "fuck, what the hell was that?!" and then slap my forearm a few times like its been a naughty boy
ive only been doing wide-grip chinup lat pulldowns in the past and havent had the problem with those
well heres a picture of the area. idk if its nerve damage or something weird like that. i havent had any injury as far as i know
my left forearm is completely fine with 50kg lat pulldowns (pullup grip/close grip), but the right one will have this spasm unless i go down to like 35kg, and even then i am fearful it will suddenly happen
*pic*
![[image loading]](http://i.imgur.com/kg6UA.jpg)
i cant pinpoint exactly where the pain occurs but its round there :/
the pain vanishes instantly
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On May 26 2011 06:35 xJupiter9x wrote:Show nested quote +On May 26 2011 06:26 Slithe wrote:
if you try to breathe out of the one nostril by closing the other one, then what happens? Is it just completely closed off? If I do that, i can breathe out, but a very minimal amount of air actually comes out. Like if i took a deep breath and tried to exhale that way it would take like 30-40 seconds to exhale from that nostril. Its weird. I have never had any problems breathing or anything. when i was doing cross country in high school i was doing my 3 mile in 16 minutes. I just thought it was weird that i only use 1 nostril.
Is it always the same nostril for a long time?
If it switches, I think it's no big deal. I recall reading somewhere that a lot of people breathe primarily out of one nostril, and it switches from left to right and vice versa in a cycle.
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EPT
