EPTTL Health and Fitness Initiative 2011 - Page 550
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cody1024d
107 Posts
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phyre112
United States3090 Posts
When I do the HIIT (i've only recently started) I use a set of stairs by my dorm. There's 151 steps in the set, and counting the stretched in between stairs it's probably a touch over 100m long. Sprint up the whole thing, walk to the bottom, turn around and sprint back up. Easy and effective cardio, but it kills me by the 6th lap or so. Then I head over to the quad, which, to run a lap around is roughly a quarter mile, and do four - six laps there, pushing the pace as best I can... which is not much after the sprints. Best of both ends of cardio I guess? Tried some Jerks after my power cleans when I hit the gym yesterday... No. I'm not fast enough, I'm not dropping enough, I'm not getting my feet far enough apart... not to mention I can barely get them to MOVE underneath a weight. Jerks ended up being half push press half kinda sorta jerk =(. Anyone have good tutorial vids? Thing I am happy about, is I started to really get under the bar instead of pulling it up when I went for my PR (75kg triple). Few more weeks of practice and I might be doing full cleans =p. | ||
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decafchicken
United States20157 Posts
Are you using lifting shoes or..? p.s. lol ^_^ i probably play a bit more rugby than jello wrestling :p and as for HIIT, mine usually consisted of 50-100m sprints with ~15s of rest for 50m and ~30 for 100m. i'd usually do 10-20 of them. Either that or i would do 100m sprint 100m jog 100m sprint 100m jog and do this 2-6 times depending on how in shape i am. | ||
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Snapplecakes
Norway78 Posts
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Froadac
United States6733 Posts
Shoulda posted pics before vacation/major pain. Was so much bigger. Oh well, tells you not to slack off.... | ||
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ShaLLoW[baY]
Canada12499 Posts
On September 05 2011 03:56 Snapplecakes wrote: thanks for al the support and kind words guys ^^ mucho love you're an inspiration dude, i've been lifting for a while now and your progress just makes me want to keep pushing harder and harder really well done, +rep  | ||
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phyre112
United States3090 Posts
On September 05 2011 03:43 decafchicken wrote: haha dont worry, my jerk was fucking GARBAGE when i started it. Much more complex than it looks. Which is really annoying because my roommate has like a perfect jerk from the first day he started. But what helped me a lot over the summer was really relaxing as i have the bar racked then the only thing i think about is unlocking my knees barely then scissoring my legs as fast as possible. Relaxing -> quick split. and thats pretty much it. My jerk is much smoother/faster/better now. Are you using lifting shoes or..? p.s. lol ^_^ i probably play a bit more rugby than jello wrestling :p and as for HIIT, mine usually consisted of 50-100m sprints with ~15s of rest for 50m and ~30 for 100m. i'd usually do 10-20 of them. Either that or i would do 100m sprint 100m jog 100m sprint 100m jog and do this 2-6 times depending on how in shape i am. I've just started getting serious about learning the olympic lifts, so I don't have real shoes. I just do them in the same shoes that I've been wearing to squat and deadlift, a pair of pumas with a pretty minimal sole. I think I'll treat myself to a real pair of lifting shoes when my birthday rolls around in december - If I've hit my squat goals by then (1.5x BW) I'll feel better about my overall strength and it might be time to actually get serious about the oly lifts. But to get there... I need to keep my diet in check and make some steady progress on my squat =/. Time to get to work on that. | ||
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rEiGN~
369 Posts
+ Show Spoiler + ![[image loading]](http://i.imgur.com/IzXhb.jpg) | ||
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glurio
Germany597 Posts
Doubt i can get there without a cycle though. Tomorrow i start my new workout program. Fun! Happy Birthday reign. | ||
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ModernAgeShaman
Norway484 Posts
On September 04 2011 23:56 Snapplecakes wrote: + Show Spoiler + heres some background information that not everyone might want to read, its about my journey from 135kg to where i am now  !+ Show Spoiler + so its time for the biggest update in my life! i wanna start out with some background story as this goes back to my teens! all through my life ive been overweight, ive been what you would call a nerd and an emotional eater.. i used to sit infront of my comp and game WOW 14 hours a day, i dropped out of school and just basically lived my life through the monitor. i can still remember the day i went on the scale and it clocked in at 135kg and i still managed to tell myself that "its allright dude youre just a big guy with a big build, atleast youre strong and got charm!" ![[image loading]](http://img695.imageshack.us/img695/5250/img0248tg.jpg) yeeeeahh.. i wouldnt exactly call this charming in any sense of the word haha the big turning point for me came at a point where i was basically playing games til 10 am in the morning and sleeping til close to midnight just to get up again and game even more, i got seriously ill the spring of 2008 after dropping out of school AGAIN to game even more.. i got some sort of arthritis that they never managed to diagnose completely, to put it short i was constantly nauseus, my foot swelled up and i was in serious bad mental condition and got admitted to the hospital to find out what was wrong with me.. i made a slow recovery and decided that now is the time to do something with my life, i started as chef trainee at a hotel and started losing weight rapidly (just from actually being active) ![[image loading]](http://img854.imageshack.us/img854/407/cimg0235dm.jpg) after this i started to notice my weight loss and decided to cut out all kinds of soda and candy, i however still ate pretty much what i wanted for dinner etc and never had any fixed meals after 6 months of this i looked something like this at roughly 95kg ![[image loading]](http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc1/5336_234234875503_756450503_8356495_7520515_n.jpg) however relapses were bound to happend after i moved from a mountain resort and to the big city and i still remember that detrimental day when i decided to buy just *one* bar of chocolate at the store the rest is history as i slowly gained 10 kg over the following year and a half. i was suddenly back to 105kg i started working at one of the best gourmet restaurants in oslo, living a hectic lifestyle where just craming chocolate down my throat to not pass out from the 16 hour/6 days a week shifts and HEAVY amounts of after shift drinking (chefs lifestyle eh?) pretty much as drugs, alcohol and rock'n'roll you can get.. after finally burning out from this i started to work lunch and thats when i had a talk with a good firned of mine that i ironically met through playin WoW several years ago talking to me about this book he had read about fitness and how hes been working out steadily through the last few years, being a small guy that he was i was impressed with the progress he had made and thought to myself that "hey, i have enough time on my hands.. i should do this myself!" the book he gave me was by Tom Venuto and i still thing its a great book except for some of the outdated broscience in there, it still helped me get into the mental state i had to get into to start i went down to my local gym, signed up and started doing cardio 3 times a week and lifting 2 times a week, dropped down to 98kg.. also went on the good old 5 meals a day to stoke my metabolism(haha).. this lasted a wonderfull 1 month before i caught a cold and that was enough for me to pussy out and telling myself i needed to eat more to recover, burned out on the running and i didnt want to go back! meanwhile the friend i mentioned earlier had discovered the leangains site, i was curious and he linked it to me.. over the next week i sat and read every single article and link posted on the sitre, i was hooked and back for vengeance! then i went to trondheim to visit my training buddy, had a great starting session with him again and i was fired up, weighed 105.5kg and this time i was gonna make it.. do or die! which brings back to where i am now, after much experimenting with the amount of kcals to eat on offdays and workout days i ended up with what ive been doing for 5 months now Starting date: 27/03/2011 here are my starting pictures the day i started working out: + Show Spoiler + ![[image loading]](http://img98.imageshack.us/img98/1021/101csp.jpg) + Show Spoiler + ![[image loading]](http://img14.imageshack.us/img14/121/58265535.jpg) stats: Age: 23 weight: 232.1 lbs/105.5 kg height: 182 cm Lifts when i started: Deadlift: 50 kg Squats: 40 kg Bench press: 40 kg Flies: 6 kg dumbell (laying down) "chinups" on the pulldown machine: 55 kg dips: 45 kilo assisted sooo what ive been doing is basically 1400 kcal on my low kcal days with macros roughly 15/45/40 and 1800 on my workout days doing 50/40/10 carbs/protein/fat and one day a week i had what i call my "sanity" day where i ate what i wanted aslong as i got enough protein and was under 2500kcal.. i didnt do a paleo style diet, ive been eating bread, oats and the occational processed crap on my days off but ive kept it as clean as possible (ie no BK or mcdonalds like i used to before when i was fatter) ive been doing the compound lifts with dips, flies and chinups added to the cycle going 3x3x3 on deadlift and the rest 5(reps)x3(sets)! finished first cut stats: 04/09/2011 Weight: 82.0kg lifts: Deadlift: 147.5 x3 then doing reverse pyramid 135kg x4 125kg x6 squats 102.5kg 5x3 bench press: 77.5kg 5x3 flies: 24kg 7x3 chinups: BW+ 18.75kg 5x3 dips BW+ 28.75kg 5x3 as for weight i went from 105.5kg to 82.0 kg from the end of march til 04.09.2011 and here are the update pics from today, sadly i dont have any of me flexing when i started out but tbh there was very little there to even flex LOL + Show Spoiler + ![[image loading]](http://img716.imageshack.us/img716/1120/img0189cf.jpg) + Show Spoiler + ![[image loading]](http://img94.imageshack.us/img94/3206/img0191zb.jpg) wanna give a shoutout to martin berkhan aswell for helping the community and developing the leangains approach, also for all the work and research he puts into his articles! lengains changed my life ive been dieting since march and im pretty sick of it now and decided to bulk til after xmas and then cut down for the final results for the summer :D! just want to give a huge shoutout to my rocky coach/maverick sinep for getting me into training and a healthy lifestyle! thanks alot man, i wouldnt be here without you! your transformation is amazing... I'm such a proud little panda <3 Skål for a prosperous lifting future! | ||
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Hurricane
United States3939 Posts
I've been in a crazy good mood all day, and I'm pretty sure beasting the gym today has a lot to do with it. | ||
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Trizz
Netherlands1323 Posts
Should I just go back to SS and do that until I get decently strong? | ||
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AoN.DimSum
United States2983 Posts
On September 04 2011 22:41 RosaParksStoleMySeat wrote: @Dimsum I've got a question about "maxing." John Broz says that you should make six max attempts for a lift every session. What exactly does that mean? If I hit a new PR, do I try to move the weight up a little and hit another PR? If I fail on a lift, do I try again right after? I'm not completely certain what I'm supposed to be doing here, and as of late I've just been making one PR attempt in all of my lifts before backing off. @Ludrik Yeah, it was effective for me. Even more important was there was a study comparing HIIT to normal cardio using this format, and the HIIT group beat the normal cardio group significantly in weight loss. You dont have to attempt prs. It is a "max for the day". There are days where you will feel good, so then you can attack the pr, other days its just lifting as heavy as possible. Btw what lift are you talking about? @edzwoo, Hopefully someone will answer your question. I dont know much about low bar squats... @phyre i am still learning how to jerk right. Main thing to focus on is to dip and drive straight. I still am learning that hahaha. Post a video when u have a chance. awesome job snapple!! | ||
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Advocado
Denmark994 Posts
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phyre112
United States3090 Posts
On September 05 2011 10:00 Advocado wrote: Speaking of zyzz, has anyone tried his routine? Looks pretty insane. I'm getting kinda tired of being SS and not making any progress. If you're not making progress on SS, you're either not eating enough food, or it's time for you to move on to an intermediate routine... How long have you been lifting, and what are your numbers at? IIRC you were injured a while back, did you build back up from that? Thanks dimsum for pointing out edzwoo's post... I completely missed it. @edzwoo: Your squats... The bar position looks alright. It's actually a good bit lower than I do mine, but I squat high bar. I find that it helps me keep a vertical back through the lift. There's some rounding in your mid back at the top of the lift, that disappears when you head down into the movement, and reappears when you're coming back up. Try to keep that full arch from the time you get under the bar, right through the entire lift. You're definitely doing a "squatmorning" as well - at the bottom of the lift, the first thing you do is bring your hips UP, and then you "pull" the bar back to standing position using the muscles of your lower back. The power in the squat is generated and flows right through the hips, and if you're letting them get "out" like that, you're completely screwing with the mechanics of the lift. What really helps for me is to actively think about keeping my back vertical on the way down (I lean forward subconsciously when I don't think I'm hitting "parallel" which you seem to have no problem with) and then on the return, rather than thinking about standing "up" I think about bringing my hips "forward" just like in a deadlift. It really engages the posterior chain in the lift, and lets you move a lot more weight correctly, and safely. Your stance looks a bit wide, but it's hard to tell from this angle. As well, I have no idea about what your knees are doing in this vid. Make sure to keep them in line with the toes and try to stall them travelling forward, even though it will happen. Overall, it looks like you have the same problems that I did when I started squatting, and it took me a damn long time (and an injury) to figure out what was right for me, and how to put everything together... But I never posted videos, I only did self analysis. Definitely use the resources available to you man, knees are precious. You only have two of them. As far as rows... all I know is that I know nothing. Oh, and to keep the elbows tucked. I know that the way you're elevating the bar is a commonly used technique, so don't worry about that. Also, there's a million and one ways to do them. I'll let someone with more experience on the lift chime in. | ||
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AoN.DimSum
United States2983 Posts
Here's a great jerk. He has a controlled, straight dip, and his drive is just as straight. Then the scissor under is lightening quick. | ||
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Advocado
Denmark994 Posts
On September 05 2011 10:10 phyre112 wrote: If you're not making progress on SS, you're either not eating enough food, or it's time for you to move on to an intermediate routine... How long have you been lifting, and what are your numbers at? IIRC you were injured a while back, did you build back up from that? @edzwoo: Squat was at 80 with terrible form, dl at 120 atm not stalled really, press can't make any progress beyond 40 kg at all, PC 57,5 kg and bench stalls at 50kg everytime. | ||
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decafchicken
United States20157 Posts
On September 05 2011 09:57 AoN.DimSum wrote: You dont have to attempt prs. It is a "max for the day". There are days where you will feel good, so then you can attack the pr, other days its just lifting as heavy as possible. Btw what lift are you talking about? @edzwoo, Hopefully someone will answer your question. I dont know much about low bar squats... @phyre i am still learning how to jerk right. Main thing to focus on is to dip and drive straight. I still am learning that hahaha. Post a video when u have a chance. awesome job snapple!! For having such an awesome clean I'm surprised you don't have a perfect jerk lol. I guess there very different movements but they both have the same goal of getting under the bar. | ||
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AoN.DimSum
United States2983 Posts
Heres my teammate: 69kg lifter http://www.facebook.com/photo.php?v=276520612362754 | ||
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phyre112
United States3090 Posts
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