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Necosarius
Sweden4042 Posts
On August 01 2011 15:43 AoN.DimSum wrote: recommend me some nutrition books! List I thought of: -The Paleo Solution -Good Calories,Bad Calories -Vegetarian Myth The Primal blueprint? | ||
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BouBou.865
Netherlands814 Posts
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rEiGN~
369 Posts
On August 01 2011 18:32 BouBou.865 wrote: For Powerclean my flexibility is still lacking, after almost 3 weeks. It's definately gotten better but still can't rack properly. Should attempting Powercleans be enough to increase my flexibility or should I do stretches aswell on my off days? Add some front squats to your workouts. Possibly do some in every workout with light weights just for the flexibility. | ||
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jjhchsc2
Korea (South)2393 Posts
+ Show Spoiler + On July 30 2011 16:20 phyre112 wrote: Power Cleans can always be helped by having a coach, but it's not at all necessary. There's been various sources for form linked through this thread, and there are more through the internet. Read up, watch some videos, then get out and try it. Take some videos of yourself, critique them, and then post them up here so that we can all give you tips as well, and you should be good. If you want to do squats without weight, try a progression towards one legged squats - just doing free standing ones is going to be too easy to provide any strength gain. + Show Spoiler + On July 30 2011 22:13 eshlow wrote: Before you do anything, read Kelly Baggett's stuff. Also, would not recommend plyometrics unless your lifts are already good (e.g. 2x bodyweight squat/dl). Thanks for all the advice. This should keep me in good company till i can access a gym. | ||
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AoN.DimSum
United States2983 Posts
 http://www.werksanusa.com/prodinfo.asp?number=DVD-PCCoach Leo is an awesome coach! Thanks neco for the suggestion.  | ||
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sJarl
Iceland1699 Posts
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Seth_
Belgium184 Posts
Background info: I'm trying to lose some fat (72 kg, 1,76 m). During the week I work/live on my own. During the weekend I live with my parents. I'm training ~3-4 times a week, at least once during the week and one in the weekend. (HIIT, endurance... whatever I feel like doing or whatever my trainer put on my schedule). I'm trying to eat more protein, and cutting bread/soda... I weight myself friday evening when I get home and sunday between lunch and diner. During the last weeks I've noticed I've always gained mass during the week. By the time for my oficial weigh-in on sunday, I've lost that weight again. I've noticed it before, but it was usually only 0,5-1 kg but during the last 2 weeks it was 2 kg (this week: 71,8 -> 73,7 -> 71,6). Am I doing something wrong? Possible explanations: Going to the bathroom more in the weekend (can't believe it's 2 kg though). Sleeping less during the week (~6 hours) and enough in the weekend (~7-9 hours) | ||
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Ludrik
Australia523 Posts
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glurio
Germany597 Posts
On August 01 2011 21:29 Seth_ wrote: Does anyone know why I'm gaining tons of weight during the week and losing it all during the weekend? Background info: I'm trying to lose some fat (72 kg, 1,76 m). During the week I work/live on my own. During the weekend I live with my parents. I'm training ~3-4 times a week, at least once during the week and one in the weekend. (HIIT, endurance... whatever I feel like doing or whatever my trainer put on my schedule). I'm trying to eat more protein, and cutting bread/soda... I weight myself friday evening when I get home and sunday between lunch and diner. During the last weeks I've noticed I've always gained mass during the week. By the time for my oficial weigh-in on sunday, I've lost that weight again. I've noticed it before, but it was usually only 0,5-1 kg but during the last 2 weeks it was 2 kg (this week: 71,8 -> 73,7 -> 71,6). Am I doing something wrong? Possible explanations: Going to the bathroom more in the weekend (can't believe it's 2 kg though). Sleeping less during the week (~6 hours) and enough in the weekend (~7-9 hours) Weigh yourself once a week. Always the same day, in the morning after going to the bathroom. I do it Sundays. Compare weight from week to week not from days it's not useful, daily fluctuations can be anything, food, water intake etc. | ||
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Ludrik
Australia523 Posts
On August 01 2011 21:29 Seth_ wrote: Does anyone know why I'm gaining tons of weight during the week and losing it all during the weekend? Background info: I'm trying to lose some fat (72 kg, 1,76 m). During the week I work/live on my own. During the weekend I live with my parents. I'm training ~3-4 times a week, at least once during the week and one in the weekend. (HIIT, endurance... whatever I feel like doing or whatever my trainer put on my schedule). I'm trying to eat more protein, and cutting bread/soda... I weight myself friday evening when I get home and sunday between lunch and diner. During the last weeks I've noticed I've always gained mass during the week. By the time for my oficial weigh-in on sunday, I've lost that weight again. I've noticed it before, but it was usually only 0,5-1 kg but during the last 2 weeks it was 2 kg (this week: 71,8 -> 73,7 -> 71,6). Am I doing something wrong? Possible explanations: Going to the bathroom more in the weekend (can't believe it's 2 kg though). Sleeping less during the week (~6 hours) and enough in the weekend (~7-9 hours) It'll likely be a combination of changed diet due parents having a say in food preparation. I always lose weight when I visit my parents due to them having smaller food proportions. Not to mention it's very hard to have the same eating habits on days that you work compared to days that you don't work. I don't know what the normal fluctuation in water weight is but it could definately contribute. | ||
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inimenesc
Estonia374 Posts
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sJarl
Iceland1699 Posts
Inc db press: 21kg x 10, 26kg x 8 and 30kg x 6 Inc bb press: 40kg x 10, 50kg x 8, 60kg x 5 facepulls and machine rows | ||
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Malinor
Germany4733 Posts
On August 02 2011 03:14 sJarl wrote: Flat bench: worked up to 95kg x 2 and 95kg x 1 Inc db press: 21kg x 10, 26kg x 8 and 30kg x 6 Inc bb press: 40kg x 10, 50kg x 8, 60kg x 5 facepulls and machine rows Seems that your bench is progressing nicely, I am doing 100kg for the first time since over one year this thursday, but I hate benching. Is your strongman career on hold at the moment? | ||
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sJarl
Iceland1699 Posts
The strongman training was put on hold since I figured I needed plain more raw strength to be able to compete more ^^ | ||
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Steeped
Canada87 Posts
Squats: 180lbs Bench: shoulder was feeling good today, i did 65lb easy so i jumped it up to 105lbs ( b4 my injury i could do this easily) but after 2 it hurt my shoulder so i guess im gonna have to take it slow. Dead lift: 245lbs The deadlifts are starting to get more difficult to grip and other than my damn shoulder holding my bench back i think i am doing pretty good. Constant progression on all my lifts. I am really liking posting my workouts in this thread its like a weightlifting journal haha. | ||
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xJupiter9x
United States150 Posts
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Ohnoes92
Sweden76 Posts
 Highlight of the day was moving 2000kg of floor boards from one pallet to another by hand at work, so much for resting days : / | ||
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eshlow
United States5210 Posts
On August 01 2011 15:43 AoN.DimSum wrote: recommend me some nutrition books! List I thought of: -The Paleo Solution -Good Calories,Bad Calories -Vegetarian Myth Some more here: http://www.eatmoveimprove.com/recommended-materials/ On August 01 2011 11:16 doktorLucifer wrote: I'm training twice a week, squatting, deadlifting and benching almost every training session. When I started lifting 2ish years ago, I was only 110 pounds. I gained that 25 pounds in the first few months of training, then pretty much lost and gained after that. Right now, I'm training much more consistently, but I'm having some problems with my squats. I can squat 3x5x165 on a good day, but I'm starting to feel some stress above my left knee. Im decently flexible, so I squat ATG, use a high-bar position. I'm making sure to keep my knees from caving or pushing out too far, knees and feet roughly aligned and pointing out at 30 degrees, etc. so I think Im doing it correctly, but I'm having a hard time improving my squat weight. What could be the problem? Also, what is the proper grip for high-bar squats? Do I grip with my thumbs? Is a thumbless grip viable? Eh, after 2 years of training you should definitely be doing heavier weights. If knee is getting a bit iffy that tends to mean you're not sitting back enough. Other tips in spoiler 1. Your feet are shoulder width apart and slightly toed out. 2. Head up, looking slightly above parallel. 3. Don’t look down! Ground is in peripheral vision only! 4. Accentuate the normal arch of the lumbar curve while pulling the excess arch out of the abs. 5. Keep midsection very tight. 6. Send your butt and your back down. 7. Knees track over the line of the foot. 8. Don’t let knees roll over inside of foot. 9. Keep your weight on your heels as much as possible. 10. STAY OFF THE BALLS OF THE FEET! 11. Delay forward travel of the knees as much as possible. 12. Lift your arms up and out as you descend. 13. Elongated torso. 14. Send hands as far away from butt as possible. 15. In profile, the ear does not move forward during the squat, only straight down. 16. Don’t just sink into the squat, pull yourself down with your hip flexors. 17. Don’t let the lumbar curve surrender as you settle into the bottom. 18. Stop when the fold of the hip is below the crease of the knee. Break parallel with your thighs. 19. Squeeeeeeeze glutes and hammies, rise without any leaning forward or shifting of balance. 20. Return on the exact same path as you descended. 21. Use every bit of musculature you can, no part of the body is left uninvolved. 22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you. 23. At the top of the stroke, stand as tall as possible. Grip I do not believe matters that much but I'm not sure which one Rip recommends. Shrug. On August 01 2011 18:32 BouBou.865 wrote: For Powerclean my flexibility is still lacking, after almost 3 weeks. It's definately gotten better but still can't rack properly. Should attempting Powercleans be enough to increase my flexibility or should I do stretches aswell on my off days? Keep stretching... You can still do things such as clean high pulls to avoid the rack and get most of the benefit for now | ||
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AoN.DimSum
United States2983 Posts
Also what book is your favorite out of all of these? | ||
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Necosarius
Sweden4042 Posts
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