On September 08 2011 00:22 Nazarene wrote: Ok, time to stop fucking around with the deadlift, and start a Coan-Phillipi routine to get it to 200 kg.
Any tips sJarl?
Where are you now? Do you have something more in you or is your current max your absolute limit?
The way I felt it was built up is that the heavy double is to get your mindset right, get the insanity mode going and pushing yourself to the limit. Then the speed sets and the cirucuit is what actually makes you stronger. Dont skip those!
The sessions are long (and that is why I prefer doing it on sat/sun) and don't hesitate to bring food with you.
At least in the first 2-3 weeks you can get 2-3 extra sessions of lifting during the week but I remember before weeks 4 and 8 (the heaviest sets) I just rested the whole week, only doing some active recovery.
Your presses can improve but I wouldn't reccomend squatting heavy but then again, your squat will shoot up after the routine since your hams, glutes and back get sooooooooo much stonger after it.
edit: I'd make them chinups instead of pullups. Since the program ask spesifically for supinated grip pulldown I'd think it's best to keep it like that.
Also, the circuit is always quite light for me so maybe the first round you might want to do it only bw.
On September 07 2011 23:39 Necosarius wrote: Also, if there's any opinion on The Warrior diet I would like to hear them I've just read it and I like it a lot but I don't know enough about nutrition and stuff to know how much of it is true.
If I understand it correctly, the warrior diet focuses on eating real food and fasting - both of which are pretty healthy concepts. so go for it!
@Zafrumi if you're doing fs with 90 for reps you should be able to get 50kg snatch in no time with a bit of technique work
On September 07 2011 18:43 Energies wrote: And check out this freakish pass by Quade Cooper. This was the last tri-nations game a few weeks ago before we took the crown once again!
quade cooper is so fucking talented/athletic its unreal. probably my favorite rugby player at the moment.
After spending most of my life ( I'm 24) without much exercice (yup, i'm a nerd :p), i decided it was time to change. As of today i'm 1.80m tall for 65 kg., so not a skelleton, but still a bit skinny and with little to no muscle/strength.
I dont have any gym close, so i looked around the net for bodyweigth routine for beginners, found this : simplefit.org and decided to give it a try. I started at level 2, and managed to do 18 Round ( 1 round being 1 pull-up/3 push up/4 Squats) in 20 mins with the last pull-ups/pushups being really difficult, so I think it was a good level to start.
My goals :
Reach Simplefit level 5 ( i.e. be able to do 26 pullups/51 push ups/51 squats under 5 mins)
Reach 70 kg
Within 4 months
Wish me luck !
PS: I also managed to get an Fitocracy invitation, and joined the TL group. If anyone also wants an invite, please do not hesitate to PM me.
I'm logging EVERYTHING in detail that is relevant, including the exact foods I eat on a daily basis. It's going to be fun to post all this stuff in a later post, possibly including before and after pics.
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.
Thanks for the feedback! I took 3 more videos with different angles of my 3 sets yesterday. It looks like I still might have a little problem relaxing my hip at the bottom. I also think my legs were buckling inwards a little. It's kinda hard to be consciously thinking about keeping your back straight, pushing off with your heels etc at the same time.
If I could get some feedback here that'd be great. Thanks!
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.
Thanks for the feedback! I took 3 more videos with different angles of my 3 sets yesterday. It looks like I still might have a little problem relaxing my hip at the bottom. I also think my legs were buckling inwards a little. It's kinda hard to be consciously thinking about keeping your back straight, pushing off with your heels etc at the same time.
If I could get some feedback here that'd be great. Thanks!
Breath during the rep, not moaning a groaning once it's been down. Breathe in going down, breathe out going up. The form is pretty close to being solid besides that nitpick. You do look quite awkward in the stance and your body langauge is showing it. Be more confident in what you're doing and if it feels awkward for you or doesn't feel right, don't force it. Can't tell from the video too well, but make sure your hand positioning is good so that your muscles where you support the bar are squeezed tightly together. It seems that you are slouching a bit when at the top of the movement and you're locking your knees to the point that they almost seem hyper-extended because you're leaning so far forward. This could be putting weight on your toes.
Do any of you people have experience with crossfit? There's apparently a pretty decent club in my area, so I'm figuring I might gain from instruction & possibly the social workouts. Seems like they could actually teach me snatches.
On September 08 2011 00:22 Nazarene wrote: Ok, time to stop fucking around with the deadlift, and start a Coan-Phillipi routine to get it to 200 kg.
Any tips sJarl?
Where are you now? Do you have something more in you or is your current max your absolute limit?
The way I felt it was built up is that the heavy double is to get your mindset right, get the insanity mode going and pushing yourself to the limit. Then the speed sets and the cirucuit is what actually makes you stronger. Dont skip those!
The sessions are long (and that is why I prefer doing it on sat/sun) and don't hesitate to bring food with you.
At least in the first 2-3 weeks you can get 2-3 extra sessions of lifting during the week but I remember before weeks 4 and 8 (the heaviest sets) I just rested the whole week, only doing some active recovery.
Your presses can improve but I wouldn't reccomend squatting heavy but then again, your squat will shoot up after the routine since your hams, glutes and back get sooooooooo much stonger after it.
edit: I'd make them chinups instead of pullups. Since the program ask spesifically for supinated grip pulldown I'd think it's best to keep it like that.
Also, the circuit is always quite light for me so maybe the first round you might want to do it only bw.
I would think I have 5 or 10 kg. more in me compared to the max I put in.
Will do chinups instead yeah. Stiff-leg DL, rows and good morning with bw to start with? I don't have much experience with accessory DL lifts, so I have no idea how much I can actually lift here... bw rows and good mornings seem like a lot though? Excuse me if I'm not getting what you're saying :-D
On September 08 2011 05:59 Advocado wrote: Do any of you people have experience with crossfit? There's apparently a pretty decent club in my area, so I'm figuring I might gain from instruction & possibly the social workouts. Seems like they could actually teach me snatches.
I'm not a fan of their routines, but it wouldn't hurt to abuse them for learning technique of oly lifts.
On September 08 2011 02:12 decafchicken wrote: @Zafrumi if you're doing fs with 90 for reps you should be able to get 50kg snatch in no time with a bit of technique work
I'm mainly scared to get under the bar because I dont know how to drop it safely if I fail the lift
On September 08 2011 02:12 decafchicken wrote: @Zafrumi if you're doing fs with 90 for reps you should be able to get 50kg snatch in no time with a bit of technique work
I'm mainly scared to get under the bar because I dont know how to drop it safely if I fail the lift
Whenever I try my hand at snatching, it's usually either just dropping it in front of me if I fail the pull, or dropping it back and stepping forwards if I can't lock it.
On September 08 2011 06:30 Kamepi wrote: Hey, first time posting.
I tried doing SS today, but I had trouble even holding the barbell (45lb). What should I do?
Trouble holding the barbell doing what? Squats, Overhead-Press, Bench Press, Deadlifts? How tall are you and how much do you weight?
If you are male and over 110lb, the only lift where you maybe should have trouble holding only the bar is the Overhead-Press. In that case, most gyms should have smaller barbells (like 25lb) which you could use as a starting weight, worst case scenario a pair of very light dumbbells. Problems on every other exercise would indicate that you are doing something wrong technically, which is ok, it takes some time to figure out how to do the lifts correctly. Then you would just have to put in more time to learn how a barbell is handled and how those exercises are actually performed.
1st day doing SLifts. Definitely felt weird with an empty bar but I figure I would follow the program all the way.
I have a feeling my form is most likely wrong in the barbell rows.(I have to get really low to get my back straight and it sorta turns into a squat.) I think this might have been because I only was doing the starter weight 65lbs and forgot to put two 25lb plates on floor to rise the bar up
Next time I go to the gym I'll have someone record me doing all the exercises to get some feedback.
On September 08 2011 00:22 Nazarene wrote: Ok, time to stop fucking around with the deadlift, and start a Coan-Phillipi routine to get it to 200 kg.
Any tips sJarl?
Where are you now? Do you have something more in you or is your current max your absolute limit?
The way I felt it was built up is that the heavy double is to get your mindset right, get the insanity mode going and pushing yourself to the limit. Then the speed sets and the cirucuit is what actually makes you stronger. Dont skip those!
The sessions are long (and that is why I prefer doing it on sat/sun) and don't hesitate to bring food with you.
At least in the first 2-3 weeks you can get 2-3 extra sessions of lifting during the week but I remember before weeks 4 and 8 (the heaviest sets) I just rested the whole week, only doing some active recovery.
Your presses can improve but I wouldn't reccomend squatting heavy but then again, your squat will shoot up after the routine since your hams, glutes and back get sooooooooo much stonger after it.
edit: I'd make them chinups instead of pullups. Since the program ask spesifically for supinated grip pulldown I'd think it's best to keep it like that.
Also, the circuit is always quite light for me so maybe the first round you might want to do it only bw.
I would think I have 5 or 10 kg. more in me compared to the max I put in.
Will do chinups instead yeah. Stiff-leg DL, rows and good morning with bw to start with? I don't have much experience with accessory DL lifts, so I have no idea how much I can actually lift here... bw rows and good mornings seem like a lot though? Excuse me if I'm not getting what you're saying :-D
What is your deadlift at right now?
The weight on the GM, Rows and Stiffs is just something you'll have to try out. Just set it low and work it up.
On September 08 2011 07:02 Zafrumi wrote: keep at it, and eat more
On September 08 2011 02:12 decafchicken wrote: @Zafrumi if you're doing fs with 90 for reps you should be able to get 50kg snatch in no time with a bit of technique work
I'm mainly scared to get under the bar because I dont know how to drop it safely if I fail the lift
Whenever I try my hand at snatching, it's usually either just dropping it in front of me if I fail the pull, or dropping it back and stepping forwards if I can't lock it.
Yeah if you fail the lift you should pretty instinctively drop it in front or behind you, i've never even come close to hurting myself. Oly lifting has like a .016% injury rate or something ridiculously low.
Dont be afraid to get under the bar! your goal should be to get under that bar as fast as you can.
On September 08 2011 08:01 [GiTM]-Ace wrote: 1st day doing SLifts. Definitely felt weird with an empty bar but I figure I would follow the program all the way.
I have a feeling my form is most likely wrong in the barbell rows.(I have to get really low to get my back straight and it sorta turns into a squat.) I think this might have been because I only was doing the starter weight 65lbs and forgot to put two 25lb plates on floor to rise the bar up
Next time I go to the gym I'll have someone record me doing all the exercises to get some feedback.
Yeah taking videos is a great way to get your form critiqued. Also there's plenty of helpful (and not so helpful) videos on youtube.
On September 08 2011 05:59 Advocado wrote: Do any of you people have experience with crossfit? There's apparently a pretty decent club in my area, so I'm figuring I might gain from instruction & possibly the social workouts. Seems like they could actually teach me snatches.
Meh i'm not the biggest fan of the cult like culture and how its run (i'm more into big #'s and perfect technique, but thats just me) but on the positive i do like their emphasis on the compound core movements, and its a much better way to get good conditioning, burn fat, and build muscle than a lot of things you can do.
everytime I hear the crossfit being mentioned, I just can't forget about the subtitled hitler rant about him losing members to crossfit gyms. I'm not particularly against crossfit, it's much better than a lot of other stuff out there, but I still find the video hilarious:
On September 08 2011 05:59 Advocado wrote: Do any of you people have experience with crossfit? There's apparently a pretty decent club in my area, so I'm figuring I might gain from instruction & possibly the social workouts. Seems like they could actually teach me snatches.
I volunteer sometimes to coach oly lifts at a crossfit gym. It's a cool place to train since you always train with a group of people. Tbh I wouldn't learn olympic lifts from them unless they have a specific oly lifting coach that is certified to coach weightlifting. I'm not talking about a crossfit certification to coach oly lifts, like a real one lol.
If you have trouble getting under the bar, I would avoid any power snatches and just full snatch. Also work snatch balance and sots press to get comfortable in the bottom position.
EPT
I've just read it and I like it a lot but I don't know enough about nutrition and stuff to know how much of it is true.
