EPT@Catch: I've always preferred deadlifts over rack pulls. Other than that, just GL&HF
@FFGen: Keep at it. Great to see you finally getting some progress on your mobility!
TL Health and Fitness Initiative 2011 - Page 356
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sJarl
Iceland1699 Posts
@Catch: I've always preferred deadlifts over rack pulls. Other than that, just GL&HF @FFGen: Keep at it. Great to see you finally getting some progress on your mobility! | ||
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FFGenerations
7088 Posts
been over a month since i realised my squat form was wrong (i blog everything) , jeez i take long to do things. i can see from reading through my blog how much time i waste by dicking around took 8 weeks to bring bench from 50 to 60. but now i hope to hit 70 in 5 weeks since im increasingly disciplined! | ||
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Malinor
Germany4732 Posts
On June 14 2011 02:45 xJupiter9x wrote: Starting week 2 of Smolov. Today seems ez. Only have to do 2x2@260 this week seems like its a rest week of sort. Wednesday it is 3x@260 and Friday it is 5x@260. Next week the real work starts. I am excited and terrified at the same time haha. Keep us updated on your Smolov progress. I am really interested in the programm and would love to hear your experiences. Went to the the gym for half an hour today, did some overhead squats (barbell onlyx10, 30kgx8) for snatch-felxibility and some full cleans (up to three singles at 60kg), which was quite easy and I think my form is decent for a self-trainee. I obviously keep these workouts really light, since strength training is still my first priority at the moment. As soon as you have done some cleans and power snatches, you know why weightlifting shoes have higher heels. | ||
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inimenesc
Estonia374 Posts
benchpress40kg : 5-5-5-5-5-5-5 deadlift70kg: 5 squat45kg: 5-5-5-5-5 I warmed in with smaller weights, my squats still suck but they are improving | ||
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Froadac
United States6733 Posts
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Malinor
Germany4732 Posts
On June 14 2011 03:39 inimenesc wrote: normal workout today for me, low weights for you guys benchpress40kg : 5-5-5-5-5-5-5 deadlift70kg: 5 squat45kg: 5-5-5-5-5 I warmed in with smaller weights, my squats still suck but they are improving There is no low weights, there is only progress. | ||
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inimenesc
Estonia374 Posts
tomorrow 2h of mu skiing, then gym and repeat... school over, now more rest and ezz mode enabled. if i want i have option for serious bodybuilder to help me for a little favour, i will keep that for later. | ||
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Malinor
Germany4732 Posts
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inimenesc
Estonia374 Posts
, i normally do only 5 sets, i had 4 day break too, so i felt strong | ||
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sJarl
Iceland1699 Posts
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xJupiter9x
United States150 Posts
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inimenesc
Estonia374 Posts
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Michaelj
United States186 Posts
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_tabata_method I did this the other day on an off-day, with 65lbs on the bar. I managed to eke out 10 reps on the last set, but it was ridiculously painful, and I still don't think I went hard enough. On another positive note, even with the bad shoulder, my deadlift and squat numbers are going back where they used to be. I'm taking a really big look at my posture and taking mobility exercises seriously. I have a desk job and sit in a chair for 12 hours a day... need to do some work to repair the damage to my posture Squat: 280 lbs, 5-5-4 Deadlift: 345 lbs, 1-1-1-1-1 | ||
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MeShiet
Canada290 Posts
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cody1024d
107 Posts
You can also do it with body-weight exercises. A common workout I've done is this: Tabata pull-ups 1 min rest Tabata squats 1 min rest Tabata push-ups 1 min rest Tabata sit-ups Now this obviously does not go along with the SS training routine or power-lifting in general, but it is fun to throw in every once in a while. | ||
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Razith
Canada431 Posts
On June 14 2011 04:06 inimenesc wrote: i did them cus i was bored, and because i am bigger my arms are much stronger than my legs. I had to wait on my dad to get to home , i normally do only 5 sets, i had 4 day break too, so i felt strong Arms are much stronger than your legs? What? That's really akward.. can you explain? | ||
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inimenesc
Estonia374 Posts
On June 14 2011 05:29 Razith wrote: Arms are much stronger than your legs? What? That's really akward.. can you explain? in my 5x5 workout, i should squat 60kg and then benchpress 40kg, but i can benchpress easily 50kgx5, but its hard to squat normally 45kgx5 with good tehnique. | ||
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phyre112
United States3090 Posts
On June 14 2011 05:32 inimenesc wrote: in my 5x5 workout, i should squat 60kg and then benchpress 40kg, but i can benchpress easily 50kgx5, but its hard to squat normally 45kgx5 with good tehnique. That's fine. You're new to lifting, and your muscles are unbalanced. You'll train out of this in time. Also because you're so tall (6'8/203 cm right?) flexibility is going to come more slowly for the squat. That's absolutely fine, just stick at it and you'll normalize the numbers eventually. Everyone else is right though, don't fuck with the program. On June 14 2011 00:33 dpurple wrote: Its as you say genetics. Look at Michael Johnson, he had a double chin while being very lean. If it gets worse the more weight you put I guess you have to have to decide what is more important, double chin or some extra muscle. And its definately possible to build muscle while staying on energy balance. Just takes longer. Work hard and GL Absolutely that. It might be genetic that your body deposits weight so that you have a double chin more easily - that's unfortunate, but you can work around it. "bulk" more slowly and more constantly, so that you're adding muscle. It might result in slower progress than if you were to eat 4,000 calories per day, but you won't have to cut at the end of it. You can do this by eating just a bit over your maintenance calories, or you can look into something like leangains and see if you're interested in that sort of program. Whatever you do, good luck and keep at it. Don't make excuses, and don't EVER give up. On June 14 2011 01:50 Razith wrote: You can bulk with less fat gain just by eating clean. Eat potatoes, rice and pasta with lean ground beef, chicken, fish etc. This will give you lots of protein and carbs without the excessive amounts of fat found in junk food. Just make sure you eat lots so you stay in a positive net calorie gain, otherwise your body won't grow; you need a surplus of calories to grow muscle (which will also cause you to gain some fat, its inevitable, hence why you try to bulk on cleaner foods). If you eat enough calories and push yourself really hard in the gym, your legs chest and back will blow up and you'll easily put on 20lbs. You could even gain that in your legs if you have chicken legs currently. Once you have a decent muscle mass that you are comfortable, switch your diet so that you eat more green veggies instead of potatoes and continue to eat lean meats. Potatoes rice and pasta pack a lot of calories that you want to drop off. This is easily done by just swapping these starchy carbs for non-starchy, fiberous carbs (basically green veggies). Have 1 or 2 meals (depends how many you have in a day) with starchy carbs such as brown/rye bread, brown rice (preferably in the morning), then the rest with only veggies (a lean protein should be included in all meals though). Make sure you have a net calorie deficit as you won't lose fat if you aren't in the negative. Muscle loss here is inevitable as well but as long as you eat enough protein (1g per lb of lean muscle mass), it will be very minimal (basically none). Hopes this helps; remember, its not genetics, its just you not trying. Great post about the effort aspect; couple comments though. 1. If you're doing strength training of the SS or SL variety, and you're starting from the typical underweight, or completely average nerd body, you're actually going to need the 3,500+ calories per day to recover properly from your workouts. There's no way around that. That said, "bulking" is probably an outdated concept, and a possible waste of time if you do it wrong. 2. Fat does not make you fat. Eating fat will not necessarily lead to weight gain. In fact, junk food usually contains more refined carbs than anything else, and it's the quick digesting nature of these foods that leads to overeating, and eventually becoming overweight. Stay away from bread and pasta especially - most of this thread has adopted a paleo perspective (+/- dairy, depending on you personally) on eating. For a quick intro to paleo - http://www.healthhabits.ca/stuff-i-like/a-paleo-diet-for-the-21st-century/ For more, there have been numerous book recommendations throughout the thread, and I believe there are a few in the OP. IDK, I haven't read it since january =x. I agree with the Protein at all meals; whether that is chicken, beef, turkey, fish, eggs, or some more exotic meat is of no consequence, just stay on real foods. None of this soy vegetarian replacement crap, no processed meats, etc. Round out the meal with yes- potatoes, or even better sweet potatoes, white rice if you must (brown is worse), and green vegetables. For weight loss, counting calories is king. Make sure you're taking in less than you're expending... But a paleo diet, based around real foods and including things that are high in mostly fat, protein and fiber is going to keep you feeling full more of the time, get you all your vitamins and minerals, and going to just be all around healthier. I think I post in this thread more often than I actually go to the gym now. Being home is terrible, I make it two days a week if I'm LUCKY. I don't have a car at all anymore, so I have no options to get there without relying on family. My parents both teach, so it'll probably get better as they get to summer vacation at the end of this month, and have more time and energy... but I really can't wait to get back to school =/. Until then... Guess I'll go stack some wood? | ||
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vicariouscheese
United States589 Posts
On June 14 2011 05:03 MeShiet wrote: I've been weak and a stick all my life, so I've seen my fair share of mockery and jokes about my body, but today, I have finally achieved my checkpoint of bench pressing 1x body weight for a set of 4. Thank you TL H&F. *high five* very nice. Now time to get 3x5 at your body weight!  On June 14 2011 05:32 inimenesc wrote: in my 5x5 workout, i should squat 60kg and then benchpress 40kg, but i can benchpress easily 50kgx5, but its hard to squat normally 45kgx5 with good tehnique. If 50x5x5 would be easy, why didn't you do it Anyways that's a common imbalance in new lifters, but just fyi it's your chest/shoulders/triceps being used while benching, that are "much stronger" than your legs. Saying your arms are would be like you being able to curl or pulldown how much you can squat- which pretty much becomes impossible after like a month | ||
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dpurple
Turkmenistan592 Posts
On June 12 2011 07:27 dpurple wrote: + Show Spoiler + Age: 27 || Height: 6'0 / 184cm || Weight: 187 lbs/ 85kg Starting Date: today= june 12 || Goal Date: july 12 Weight goals -- Gonna drop 2 lbs/week for 4 weeks. Im pretty much 12% bf right now, have not measured but instead comparing to pictures from a few years back when I did a couple of fitness competitions and had bf measured regularly during diet. Training goals -- Gonna train a push/pull/legs split over one week. Training motivation has been pretty much non existant for the last year. Or rather, motivation to improve, which had made all gains go reverse and bench is down 20kg and squat much more, I dont even dare make a guess haha. Still enjoy training with a more relaxed attitude tho and also its the social aspect of going to the gym. Trained at the same gym for 8 years so I have lots of people I know there. Nutrition goals -- 1700 kcal on rest days, 2300 on training days. Will be cycling carbs; low always on rest days, on training days will be medium and leg day is high = 400 gram. I assume high carb day will be more than 2300 kcal but 1700/2300 is pretty low so I think it will be fine. Protein=200gram/day Misc goals -- Get my ass out of platinum league Day 1: + Show Spoiler + ![[image loading]](http://img405.imageshack.us/img405/6042/029fgm.jpg) Since I answered the OP I might aswell try to upload some progress pictures. Might help me stay motivated. | ||
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