EPTTL Health and Fitness Initiative 2011 - Page 449
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glurio
Germany597 Posts
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FFGenerations
7088 Posts
i done squat 65kg/60kg/55kg several sets (like 2-3-5-4-4-2 i guess, wasnt really counting, just working till my face turned red) then i moved to bench - BAD idea to try benching twice in a row. hadnt i learnt this already?? i done 3 reps of 67.5kg then stopped - need to recover properly for friday. then i thought okay ill do lateral raises for shoulders. never done them before but got an idea what to do. tried to raise two 5kg weights up my sides but my shoulder really hurt. tried again with 2.5kg weights and still hurt. shit. so i quit that and waited to do deads next but gym was full by then. i didnt know what to do (havent learn powercleans yet) so ive come home and had some beef. im gonna do curls if poss and then go back to the gym in an hour and do my deads (itll be empty by then). in retrospect i should have stayed at the gym and done leg raises/abs, as it would supplement my squat (now i realised how to use abs in squat!). however didnt think of that at the time and was at a loss for what to do!!! | ||
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cody1024d
107 Posts
Please note that my body weight hovers around 77kg. Also, some of the kg numbers below are funky, only because I am using weights measured in lbs (stupid gym in home town doesn't even have bumper plates). Starting Lifts (1 rep Max/5 rep Max): Clean and (strict) Press: 56.7 kg/49.9kg Snatch: 49.9 kg/43 kg Clean and Jerk: 83.9 kg/ 65.77 kg Ending Lifts (1 rep Max/5 rep Max): Clean and (strict) Press: 65.77kg/56.7kg ---My 5 rep maximum is surely higher (this was my finishing 5rep set, and in retrospect I could have done more), however 145lbs seems to be my upper limit in terms of pure press as of right now. Snatch: 54.4 kg/ 43 kg ---My snatches were my weak point coming in, and are clearly still that way coming out of this program. This is partially due to my relative inexperience with the movement. However, on the positive note, the weight seems a lot more stable in the overhead squat and initial catch. I would like to improve upon the 2nd pull, as I think it is causing some balance problems. Clean and Jerk: 92.89 kg/ 74.82 kg ---I am most happy with the improvement in my Clean and Jerk. Not only were the weights increased, but my form as well. I also think I could have gone heavier on the 1rm, and I will test these upper limits in the next few weeks. As far as criticism, I am still having trouble finishing the second pull in the clean, and am catching the weight too early. Overall, coming from a Crossfit (2 years) background this program was both humbling and effective. I started this routine in hopes to increase my overall strength and power, to help me in the Crossfit workouts, as I cannot move the required weight for the required reps most of the time (I have to scale it slightly). I think this routine gave me considerable gains, considering it was only a 3 week program. Only time will tell how well this will transfer into my Crossfit WoDs though. Anyone else have experience (Dimsum and decaf?) with this program? Because personally I would reccomend it. | ||
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inimenesc
Estonia374 Posts
looked myself from a mirror...god i am looking better every day, in august i should be quite confident with the picture i can provide here  still going to use the belt, i dont use it from 40% max rep, nono from 80%+ i think maybe even 90%+, havent decided yet. | ||
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Donkeys
Mexico308 Posts
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Zafrumi
Switzerland1272 Posts
On July 21 2011 03:56 FFGenerations wrote: damn damn damn! i done squat 65kg/60kg/55kg several sets (like 2-3-5-4-4-2 i guess, wasnt really counting, just working till my face turned red) then i moved to bench - BAD idea to try benching twice in a row. hadnt i learnt this already?? i done 3 reps of 67.5kg then stopped - need to recover properly for friday. then i thought okay ill do lateral raises for shoulders. never done them before but got an idea what to do. tried to raise two 5kg weights up my sides but my shoulder really hurt. tried again with 2.5kg weights and still hurt. shit. so i quit that and waited to do deads next but gym was full by then. i didnt know what to do (havent learn powercleans yet) so ive come home and had some beef. im gonna do curls if poss and then go back to the gym in an hour and do my deads (itll be empty by then). in retrospect i should have stayed at the gym and done leg raises/abs, as it would supplement my squat (now i realised how to use abs in squat!). however didnt think of that at the time and was at a loss for what to do!!! not to be an asshole but I totally saw that bench fail coming you cant force yourself to break a plateau by maxing out your bench every day. have patience, young padawan!  | ||
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Necosarius
Sweden4042 Posts
I've been playing Assassins Creed 2 a lot lately and damn I want to reach Ezio mode ;_; | ||
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decafchicken
United States20168 Posts
On July 20 2011 15:22 AoN.DimSum wrote: Interesting style..I would think his programming would be more like the russian system. What is the ohs for? Is her overhead position weak? He also favors fs over bs? OHS after snatch for balance, feel for where the bar should be. and strength too i presume, same with fs after the clean before the jerk. Her overhead position isnt weak at all. And yeah, i dont think he ever even has his daughter or himself do back squats, just front. I still mix it up. Overheard him talking, i guess he used to snatch at least 160 T_T | ||
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FFGenerations
7088 Posts
i will have to pick up PCs soon now dead is getting harder, and im sick worried about getting in any sort of fucking shoulder exercise. i cant even do a >weightless< lateral shoulder raise with my left arm, i found out today. its because i always lie in bed on my left shoulder, facing my laptop. i noticed it was causing an ache/some issue a week or 2 ago and have been trying to avoid lying like that since. im such a delicate butterfly. got my deads in just now. will bring chalk next time! | ||
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Snapplecakes
Norway78 Posts
look at what youve been doing, thats a wake up call | ||
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AirbladeOrange
United States2574 Posts
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funkie
Venezuela9377 Posts
On July 21 2011 06:19 Snapplecakes wrote: you need to take a hard look at what youre doing FFgenerations, 4 days of bench in 6 days to push through a plateu? youll NEVER hit any of your goals doing stuff like that, same with deadlifting like 2 sessions 2 days apart (correct me if im mistaken) you need rest for a reason look at what youve been doing, thats a wake up call Unless you're like me, a fucking stupid crazy person, and go all in in every single workout. LET'S DO THIS | ||
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Malinor
Germany4758 Posts
What you are doing right now will lead to further injury. | ||
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dudeman001
United States2412 Posts
On July 21 2011 06:27 AirbladeOrange wrote: Does anybody train and compete in running events or triathlons? Used to run cross country and track but that's it.  What's up? | ||
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eshlow
United States5210 Posts
On July 21 2011 03:56 FFGenerations wrote: damn damn damn! i done squat 65kg/60kg/55kg several sets (like 2-3-5-4-4-2 i guess, wasnt really counting, just working till my face turned red) then i moved to bench - BAD idea to try benching twice in a row. hadnt i learnt this already?? i done 3 reps of 67.5kg then stopped - need to recover properly for friday. then i thought okay ill do lateral raises for shoulders. never done them before but got an idea what to do. tried to raise two 5kg weights up my sides but my shoulder really hurt. tried again with 2.5kg weights and still hurt. shit. so i quit that and waited to do deads next but gym was full by then. i didnt know what to do (havent learn powercleans yet) so ive come home and had some beef. im gonna do curls if poss and then go back to the gym in an hour and do my deads (itll be empty by then). in retrospect i should have stayed at the gym and done leg raises/abs, as it would supplement my squat (now i realised how to use abs in squat!). however didnt think of that at the time and was at a loss for what to do!!! Uh, sounds like you need to see a doc about that if 2.5kg hurt :\ On July 21 2011 04:18 Donkeys wrote: Last week I went a bit crazy on CJ and snatches and my wrists were kind of sore. They hurt really bad when jerking today, I had to stop. Any tips for wrist care? Rice bucket (youtube) On July 21 2011 03:21 hazelynut wrote: I keep going on and off whenever I decide I'm going to be healthy in diet/exercise. Really sad T_T... I know it's a motivational thing but whenever I'm on vacation, any sort of dietary or exercise regime goes out the window, and then when I'm home I notice/am slightly disappointed at the visible change. Well, you reallyjust gotta get keep yourself accountable whether it's making a log, writing it down, having us keep you accountable or whatever | ||
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FFGenerations
7088 Posts
*the shoulder problem im sure is just a consequence of me lying/leaning on that side for the past few months in bed, its annoying but i can only blame myself for bad posture and not listening to my body | ||
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UrASofty
Canada772 Posts
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FFGenerations
7088 Posts
i just couldnt believe i lost that much strength in my bench press and came away feeling confused and desperately curious *meow* | ||
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AoN.DimSum
United States2983 Posts
On July 21 2011 05:44 decafchicken wrote: OHS after snatch for balance, feel for where the bar should be. and strength too i presume, same with fs after the clean before the jerk. Her overhead position isnt weak at all. And yeah, i dont think he ever even has his daughter or himself do back squats, just front. I still mix it up. Overheard him talking, i guess he used to snatch at least 160 T_T I tried snatch + ohs today up to 60. It really hurt my wrists LOL. It was actually harder than I expected, but I didnt go heavy enough to actually test it. i have done clean + fsq + jerk before and I like it a lot. Also, 160 is a monster snatch WOW | ||
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phyre112
United States3090 Posts
On July 21 2011 07:22 dudeman001 wrote: Used to run cross country and track but that's it. What's up?Same here. I haven't run in forever, I miss it. Probably pick it up again in addition to lifting when I get back to school. My dad coaches cross country and track - I know he'd be happy if I picked it back up. Just hit 255 deadlift - 1.5x bw, at 170 lbs 6'3. I also don't understand how im staying the same weight, and am physically larger and stronger. I never had fat on me to begin with - it's weird. | ||
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