EPTTL Health and Fitness Initiative 2011 - Page 378
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Donkeys
Mexico308 Posts
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Catch
United States616 Posts
Rainy as my shower (Wutlol) today. And not a single fuck given, lets hit the gym! @Eshlow: Hm well, in about 10 years, you can come to Ohio and I'll hire you when I start my own physical therapy business :D Edit: @ Zatic, I'd recommend a deload my man! Personally I did 15-20% deloads, but 10% sounds just fine as well. Squatting, benching, and deadlifting so much can be mentally taxing. So maybe you've just stalled "mentally", I know I've done it before - I immediately deloaded. | ||
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funkie
Venezuela9377 Posts
On June 20 2011 21:44 zatic wrote: Thanks you and Zafrumi. Yes last week I was 71kg, up from 66kg when I started, so I definitely have gained. I am actually getting fatter than I want to over those past fail weeks. What I am wondering though is that I seem to hit this hard barrier at 90kg squat (consistent 5-5-5 progress up until that), and that I still have the odd day where everything works as it should. My upper back and core should be good, I have spend a lot on getting proper form and tightness there. I will try to focus more on breathing though, thanks. If that doesn't help I will deload. I should also record video again, which has helped me work on form earlier. Squat used to be my strongest lift by far, I want that back :-( you need to deaflift. and then think "wow, deadlift is awesome. I should do it more." believe your lower back, core, and legs will thank you endlessly.  . | ||
zatic
Zurich15366 Posts
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eshlow
United States5210 Posts
On June 20 2011 15:57 Release wrote: Abdominal Distension (look like gained 2 sizes, belly is hard) this one worries me the most because it basically happens after i eat or drink anything. One cup of milk and i get "abdominal distension." Oops... yeah the link I posted had the ')' on the end of it which made it now show up..... The fact that you bulge out from one cup of something is very odd though. You might want to get that checked out for a potential hernia or something. | ||
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eshlow
United States5210 Posts
On June 20 2011 20:06 zatic wrote: Hmm I am pretty frustrated with SS currently, and I am wondering if you guys can help me figuring out whats wrong. I basically haven't had any progress for over 4 weeks now. I used to have almost perfect linear progress up until 90kg squat / 60kg bench, which I both hit over 4 weeks ago. Since then I just seem to be unable to get any further. I had a bad lower back, but that has passed more than 3 weeks ago now, and shouldn't explain the stalling on the bench. So over the past 5 weeks I had only 2 days where I felt good about the lifts. All the other days I couldn't complete any of the sets, and most of the time couldn't even complete what I managed to do the previous days. Last week Wednesday was the one day that gave me hope becuase it all felt right again, managed 92.5kg 5-5-5 and 62.5kg 5-5-5 and it felt really good. But then Friday with 95kg I managed barely 4-3-2, and felt terrible doing it. What frustrates me is I know I have a lot more strength in me, I just seem to not be able to activate it on most of my days now. I am never exhausted after those fail days. It feels like most of the time half my muscles just refuse to do work. When squatting I just fall apart at the lowest point, I get totally unstable, weight is shifting around and I don't feel in control at all. Then when I have one of those few 'good' days everything works perfectly, I can actually access the strength my legs have, I am exhausted afterwards. I tried sleeping more (one week I slept 8-10 hours a night), eating more, eating less. Just don't get what I can do to make those off-days the exception rather than the rule. Before you do pause squats consider this: What are you currently eating? (post typical day and if you are consistent with it) Already mentioned sleep What is your warmup sets for these weights? How much time are you resting between sets? Need a look at your form? Describe the type of technique/setup you do for each set of squats? | ||
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eshlow
United States5210 Posts
On June 20 2011 20:54 Necosarius wrote: Yeah, if you are eating/sleeping well I would say go for a 10% deload and work your way up again. So I'm on the advanced novice program but I can't do a single pull up  It's not even close. What to do ? I've been thinking of doing only chin ups atm and do power cleans instead of pull ups and do chin ups, deadlift and power cleans every week.... but then again, you shouldn't mess with the program >_> What do you guys think?+ Show Spoiler [The advanced novice program] + Week A Day 1 Squat 3x5 Bench press 3x5 Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps Day 2 Front squats 3x3 Press 3x5 Deadlift 1x5 Day 3 Squat 3x5 Bench press 3x5 Pull-ups: 3 sets to failure, unweighted Week B Day 1 Squat 3x5 Press 3x5 Chin-ups: 3 sets to failure, unweighted Day 2 Front squats 3x3 Bench press 3x5 Power clean 5x3 Day 3 Squat 3x5 Press 3x5 Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps I would go with slow negative chins or assisted chins. They are both superior ot the lat pulldown | ||
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eshlow
United States5210 Posts
On June 20 2011 21:53 FFGenerations wrote: btw i noticed just now i seem to lean my hand on my laptop on/below the wrist which is where i get the pain/twinge. What wrist articulations hurt? (google and exrx should provide you with examples) Need a picture of specifically where it hurts (google mark one..) What type of pain is it? Does it go away with any type of movement or exercise or rest? Etc. | ||
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FFGenerations
7088 Posts
dont worry about it, ill be careful about how i rest my arm on the laptop from now on and see how it goes in 2 weeks time. it definately explains why its on my right side and not my left. apparently we have 2 hours to get to the gym and back before dreamhack finals! race ya! | ||
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zatic
Zurich15366 Posts
On June 20 2011 23:13 eshlow wrote: Before you do pause squats consider this: What are you currently eating? (post typical day and if you are consistent with it) Already mentioned sleep What is your warmup sets for these weights? How much time are you resting between sets? Need a look at your form? Describe the type of technique/setup you do for each set of squats? Alrighty... Mo-Fr Scrambled eggs and bacon and salads for breakfast Lunch either a fish or meat plate with vegatables, rice and salat Dinner beef ham stripes and/or salami I drink plenty of water and 1-2 liters of milk a day. Very consistent Mo-Fr. Weekends breakfast is either plain joghurt with fruits or scrambled eggs with bacon / vegatables. Dinner usually steak with vegetables or salat or something like Sundubu Jiggae. Basically when I am at home only quality and fresh food. Plus water and milk. I am traveling a lot on weekends where I have limited choices, but I try to maintain my usual diet as best as I can. I try to get as much sleep as I can but it's definitely something I could use more off. I don't have 100% control over it though because of travel / work. Mo-Fr it's 6 hours at least though, usually 7. More after workout days. Warmup sets I do bar only, 50kg, 70kg. All 5-5-5. I rest 3-5 minutes between work sets. Maybe a bit less between warmup sets. Not quite sure what you want me to describe. I read through SS and try to apply that as best as I can, supported by videos linked on the SS wiki like that "So you think you can squat" series. I have recorded a session when I was ~70kg and fixed a lot based on that. I will gladly take tips on form though, so I'll record a new session next week. What angle is best? Just from the side? | ||
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Malinor
Germany4758 Posts
Bar only x5 50kg x3 70kgx2 80kgx1 I personally do: bar only x6, 60x5, 100x3, 140x2, 170x1, 180x5-5-5 But it isn't the biggest deal in the world to be honest. It shouldn't effect you to much. A set of 5 close to your work-set could cause some fatigue, and that needs to be avoided. | ||
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Malinor
Germany4758 Posts
On June 20 2011 22:56 Donkeys wrote: can someone critique my snatch form? second work out - snatching is so exhausting http://www.youtube.com/watch?v=cbTWimJ9KrY Decaf and Dimsun will probably come to your rescue later on, but I am at least sure that you need to use your hips a lot more, you have to bring them forward a lot faster. But yeah, wait for the experts, I just make sure that your post does not get lost in this thread  | ||
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Ingenol
United States1328 Posts
On June 20 2011 23:57 zatic wrote: Alrighty... Mo-Fr Scrambled eggs and bacon and salads for breakfast Lunch either a fish or meat plate with vegatables, rice and salat Dinner beef ham stripes and/or salami I drink plenty of water and 1-2 liters of milk a day. Very consistent Mo-Fr. Weekends breakfast is either plain joghurt with fruits or scrambled eggs with bacon / vegatables. Dinner usually steak with vegetables or salat or something like Sundubu Jiggae. Basically when I am at home only quality and fresh food. Plus water and milk. I am traveling a lot on weekends where I have limited choices, but I try to maintain my usual diet as best as I can. I try to get as much sleep as I can but it's definitely something I could use more off. I don't have 100% control over it though because of travel / work. Mo-Fr it's 6 hours at least though, usually 7. More after workout days. Warmup sets I do bar only, 50kg, 70kg. All 5-5-5. I rest 3-5 minutes between work sets. Maybe a bit less between warmup sets. Not quite sure what you want me to describe. I read through SS and try to apply that as best as I can, supported by videos linked on the SS wiki like that "So you think you can squat" series. I have recorded a session when I was ~70kg and fixed a lot based on that. I will gladly take tips on form though, so I'll record a new session next week. What angle is best? Just from the side? Sounds like you are not eating enough carbs. Try some starches (potato, sweet potato, yucca) after workouts. Also, I wouldn't eat so much bacon (high in Omega 6), but that's just me. | ||
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tskarzyn
United States516 Posts
On June 20 2011 23:57 zatic wrote: Alrighty... Mo-Fr Scrambled eggs and bacon and salads for breakfast Lunch either a fish or meat plate with vegatables, rice and salat Dinner beef ham stripes and/or salami I drink plenty of water and 1-2 liters of milk a day. Very consistent Mo-Fr. Weekends breakfast is either plain joghurt with fruits or scrambled eggs with bacon / vegatables. Dinner usually steak with vegetables or salat or something like Sundubu Jiggae. Basically when I am at home only quality and fresh food. Plus water and milk. I am traveling a lot on weekends where I have limited choices, but I try to maintain my usual diet as best as I can. I try to get as much sleep as I can but it's definitely something I could use more off. I don't have 100% control over it though because of travel / work. Mo-Fr it's 6 hours at least though, usually 7. More after workout days. Warmup sets I do bar only, 50kg, 70kg. All 5-5-5. I rest 3-5 minutes between work sets. Maybe a bit less between warmup sets. Not quite sure what you want me to describe. I read through SS and try to apply that as best as I can, supported by videos linked on the SS wiki like that "So you think you can squat" series. I have recorded a session when I was ~70kg and fixed a lot based on that. I will gladly take tips on form though, so I'll record a new session next week. What angle is best? Just from the side? If you want the big 3 (squat/DL/bench) to go up consistently, you have to eat for size. Hard to tell how many cals you are getting from that meal summary you gave, but I'd guess its at least 1k-2k too low. Get yourself an account on livestrong.com (it's free) to track calories and make it a goal to hit at minimum 3.5k cals a day, preferably 4k. the number 1 thing holding people back from gaining muscle and strength is fear of putting on a little fat, but if you want to be a lean 200 (example, not sure what your goals are), you need to get to at least 230-240 first. | ||
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tskarzyn
United States516 Posts
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AoN.DimSum
United States2983 Posts
On June 21 2011 00:11 Malinor wrote: Decaf and Dimsun will probably come to your rescue later on, but I am at least sure that you need to use your hips a lot more, you have to bring them forward a lot faster. But yeah, wait for the experts, I just make sure that your post does not get lost in this thread :D At your starting position, your back is rounded. Keep it straight and tight off the floor. It looks like you moved the bar around your knees too. I'm not sure about your back position either. Hips are a little bit too low. rounded ![[image loading]](http://i.imgur.com/UCZHL.jpg) what it should look like ![[image loading]](http://i.imgur.com/M2QUI.jpg) Also the 2nd pull looked pretty good. I liked how you pulled into your body. But the bad thing is when you were dropping under, you swung the bar out. Also there was a little hop forward which indicates that the bar came out in front of you. Your overhead position looks nice and squatted comfortably. No complaints there. I would suggest snatches from the hang to get rid of that swinging movement. Otherwise it looks pretty good! Bottom position looks good | ||
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koshr
Germany61 Posts
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xJupiter9x
United States150 Posts
Edit 1: just finished 2nd set. Want to die. Edit 2: finished last set. Wish I had a workout partner. 4x9 is way more mentally taxing than it is physically. | ||
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AoN.DimSum
United States2983 Posts
On June 21 2011 00:56 tskarzyn wrote: PS i'm not a big fan of SS, and most big guys never touched that program. I think the idea is good (hitting the major lifts consistently, focusing on adding reps each week) but straight sets in my experience (5-5-5 same weight) is inferior to ramping up to a max (12-8-6-4). By the time you are putting up some heavy weight, the idea of doing major lifts 5x5 multiple times a week will seem ludicrous (because it is and your CNS will get fried faster than an egg on a Moroccan sidewalk.) you know that SS is for beginners right? I dont think linear progression works after beginner stages. | ||
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sJarl
Iceland1699 Posts
On June 21 2011 01:24 xJupiter9x wrote: Day 1 of the base mesocycle. 4x9@215. Gonna be super tough. But gonna do it no problems Edit 1: just finished 2nd set. Want to die. Edit 2: finished last set. Wish I had a workout partner. 4x9 is way more mentally taxing than it is physically. Well, we got your back. Now it is for some well deserved rest and recovery | ||
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