EPTTL Health and Fitness Initiative 2011 - Page 568
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AoN.DimSum
United States2983 Posts
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Hurricane
United States3939 Posts
On September 11 2011 05:19 Zafrumi wrote: knees in front of your feet arent that bad, as long as the weight stays on your heels. weight on your toes = very bad. just watch some youtube videos (like this one:http://www.youtube.com/watch?v=EkF9QD7oCIA) This is saying look up, but SS says don't fucking look up you're a fucking retard if you do. Now I'm confused. | ||
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AoN.DimSum
United States2983 Posts
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infinity21
Canada6683 Posts
On September 11 2011 03:10 phyre112 wrote: 5 sets of warmup might be a bit much. You just need to go until you feel that the muscles are stretched, warm, and ready to do some "real" work, and get a few reps "heavy" so that you're prepared to take on the workset weight. To warm up my squats next time I go, I'll do something like... 45x5 95x5 135x5 all of these three to absolute bottom, as low as I can go without losing my back tightness. Really engages the hip stretch and gets me warmed up for the heavier sets. 185x3 215x5-5-5 The 185 gets me "ready" to take on the 215, because it's significantly heavier than the other warm ups. It's heavy enough to really "notice" on my back though, so I'll only do 2 or 3 reps with it before I move up the weight and get to my work set. This way, I avoid being tired out. Also, I don't do 5x5 on squats. I haven't in a long time, it's just asking to not be able to walk the next day imo. On September 11 2011 03:12 glurio wrote: I basically do 2 sets to 15 with just the bar, 1 set of 12 with 40kg 1 set of 10 with 60kg and then my working weight. (87,5kg at the moment.) Works good for me. If you get higher with the weight you want to warm up with more weight. So for example if your working weight is 100kg, 1 set with bar 1 set with 40, set with 60 set with 80 and go. The higher the weight gets the less reps i do for warm ups. Thanks guys. I'll just experiment with 2-3 reps on the last warm-up set and see how that works out. I think it was lack of sleep & a slight pain on my hips that distracted me. I was barely getting up from the 1st rep, which hasn't happened before. On the rep that I failed, I went down way too low and couldn't get back up so it was more of a form issue. I think I could've gotten another set in if I tried. | ||
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Earll
Norway847 Posts
Squat : 40kg Benchpress: 35 Kg Deadlift: 35 kg. Some reflections. First of all I plan on doing Leangains 16/8, and go work out straight after 'work'. So i will go work out at 3pm and not haven eaten yet, and consume 10g of BCAA. My question is though, won't I be somewhat weaker now that seeing as I have eaten all day, which will cause me to be able to lift less/have a negative effect on my training? Apart from that, I am also wondering about bench press, as I do not have a spotter, and as far as I can tell have no option to use some sort of cage\whatever its called to secure myself. the Benches do have like, 3 places to place the weight though (the top one is the one I\you use for the bench press, but if i was in trouble I guess i could just shove it in to one of the lower ones?) But still feel like i might be reluctant to push as hard as I should. They also have like Smith Machines or whatever which I guess I could use for bench press? but from what I read in SS\elsewhere, smith machines are the devil Also, my form is probably all over the place, would it be beneficial of me to pay for 1 hour with a personal trainer just to get them to go over my form on the various starting strength exercises? | ||
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vicariouscheese
United States589 Posts
On September 11 2011 07:36 Earll wrote:Apart from that, I am also wondering about bench press, as I do not have a spotter, and as far as I can tell have no option to use some sort of cage\whatever its called to secure myself. the Benches do have like, 3 places to place the weight though (the top one is the one I\you use for the bench press, but if i was in trouble I guess i could just shove it in to one of the lower ones?) But still feel like i might be reluctant to push as hard as I should. They also have like Smith Machines or whatever which I guess I could use for bench press? but from what I read in SS\elsewhere, smith machines are the devil Are you at a gym? Just ask some random person for a spot for your work weights. Bench actually turned into my least favorite exercise after doing SS, simply because when you're hitting your benching walls, you need a spotter :/ I always love dumping squats... after I'm done being angry about failing a rep, obviously  | ||
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eshlow
United States5210 Posts
On September 11 2011 03:02 infinity21 wrote: How many reps should I be doing on my warm-up sets for squats? I noticed I'm already panting by the time I'm done 'warming up' and ran out of gas before I could finish 5x5. Maybe training fasted has something to do with it but I tend to run out of gas pretty quick  Here's today's workout squat 45x5-5 75x5 105x5 135x5 175x5-5-5-3 press 45x5-5 55x5 65x5-5-5-4-4 deadlift 65x5 95x5 135x5 155x5 It's better to pyramid up with 45s and 25s only Start with 45 (or 95) and do about 8 reps 95xx6 135 x 4 then to what you want to do for work sets | ||
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eshlow
United States5210 Posts
On September 11 2011 04:22 Anabolicqt wrote: I damaged a ligament in my ankle and had surgery and a ton of physical therapy and there is still pain. The ankle is stable but if I accidentally roll it, it is absolutely the worst pain I've ever experienced. I've seen some pretty catastrophic stuff end up with no pain but less functional overall... obviously if you roll it again you're gonna have pain. But pain during rehab is fairly normal. You shouldn't always have pain. | ||
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Froadac
United States6733 Posts
Better replacements? Pt said to do them or "equivalent" | ||
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eshlow
United States5210 Posts
On September 11 2011 08:50 Froadac wrote: Eshlow: Dumbbell bicep curls. Bad, good? Better replacements? Pt said to do them or "equivalent" Pullups bro. You get the arm curling action and the pecs/lats/back action. TBH pullups/chinups fit very well in the "beach muscles" type workouts that most guys do in the gym (biceps, chest, lats, etc).... except they never do them. I guess people are averse to hard work or something. | ||
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eshlow
United States5210 Posts
On September 11 2011 07:36 Earll wrote: Ok so am back from first day at gym now. Started with just the bar and worked my way up doing the novice starter strength, ended up doing: Squat : 40kg Benchpress: 35 Kg Deadlift: 35 kg. Some reflections. First of all I plan on doing Leangains 16/8, and go work out straight after 'work'. So i will go work out at 3pm and not haven eaten yet, and consume 10g of BCAA. My question is though, won't I be somewhat weaker now that seeing as I have eaten all day, which will cause me to be able to lift less/have a negative effect on my training? Apart from that, I am also wondering about bench press, as I do not have a spotter, and as far as I can tell have no option to use some sort of cage\whatever its called to secure myself. the Benches do have like, 3 places to place the weight though (the top one is the one I\you use for the bench press, but if i was in trouble I guess i could just shove it in to one of the lower ones?) But still feel like i might be reluctant to push as hard as I should. They also have like Smith Machines or whatever which I guess I could use for bench press? but from what I read in SS\elsewhere, smith machines are the devil Also, my form is probably all over the place, would it be beneficial of me to pay for 1 hour with a personal trainer just to get them to go over my form on the various starting strength exercises? 1. Varies from person to person. I work out better when fasted for at least 2-3 hours. I know some people that like food before they workout. You have to experiment with it yourself and determine how you feel. 2. Don't use smith machines. Promotes weird mechanics. Just leave the clip off of the end of the barbells. If you can't get a spotter or use a cage and can't push the weight up you can just tip the barbell to the side and the weights will start to slide off. 3. I would say yes with a good personal trainer. But most aren't. Here's some technique tips. Practice in front of a mirror unweighted to get the feeling of how to do them when you're not in the gym. Vid yourself and post them up for critique here. + Show 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. | ||
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Froadac
United States6733 Posts
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decafchicken
United States20158 Posts
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eshlow
United States5210 Posts
On September 11 2011 09:41 Froadac wrote: ty eshlow. In terms of sets/reps what is generally reasonable. As many as you can... 3-5 sets. I would generally say go 1 short of failure until the last one or two sets so you can handle the volume. If you use the gravitron at a gym or something go for somewhere between 5-8 repetitions. | ||
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Earll
Norway847 Posts
On September 11 2011 09:39 eshlow wrote: 1. Varies from person to person. I work out better when fasted for at least 2-3 hours. Fasted for 2-3 hours? As compared to fasting for 16 hours then working out? =p Thanks for the list. I'll just try to pay attention and focus a lot on form. | ||
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infinity21
Canada6683 Posts
On September 11 2011 08:03 eshlow wrote: It's better to pyramid up with 45s and 25s only Start with 45 (or 95) and do about 8 reps 95xx6 135 x 4 then to what you want to do for work sets hmm ok thanks that will probably help a lot with my stamina lol | ||
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vicariouscheese
United States589 Posts
On September 11 2011 09:34 eshlow wrote: Pullups bro. You get the arm curling action and the pecs/lats/back action. TBH pullups/chinups fit very well in the "beach muscles" type workouts that most guys do in the gym (biceps, chest, lats, etc).... except they never do them. I guess people are averse to hard work or something. I'm amazed at how many people at the gym are averse to lifting heavy. The getting huge stereotype is prevalent among the majority I guess... also most people I see at the gym do workouts that are more of an endurance drain than a heavy lifts drain, i.e. 20 sets of biceps over 3 sets of squats. I have been noticing more people squatting though, which is nice. Except for when it's some new kid who comes in and does quarter squats on the balls of their feet with the barpad thing :/ | ||
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Froadac
United States6733 Posts
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infinity21
Canada6683 Posts
![[image loading]](http://www.treadmillfactory.ca/product_images/1306248623-1.jpg) | ||
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vicariouscheese
United States589 Posts
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