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On January 03 2011 15:41 RosaParksStoleMySeat wrote:Show nested quote +On January 03 2011 12:35 rEiGN~ wrote:On January 03 2011 12:12 RosaParksStoleMySeat wrote:
The Starting Strength guideline is that you should reset your squat twice before progressing to the advanced novice stage. In other words, the advanced novice stage starts with your third squat reset. When your squat stalls again (you should put another 20-30 pounds on it in this stage), you are ready to progress into an intermediate program like Madcow's.
What about workouts other than squat, should they be reset during the novice stage, if necessary? Absolutely. Generally, in terms of how much you're going to be resetting a lift... Press > bench > squat > deadlift Press will be, by far, your most stubborn lift. Bench will be second by a close margin, and squat will be reset much less. Deadlift may be reset once in the entire program ... you can actually add far more generous amounts of weight to your deadlift and still not have to reset it. I did the variation with pull ups and chin ups, so I'm not completely sure where power clean belongs in this. Maybe somewhere between squat and dead lift? Can anyone help me out on this one?
Thanks for sharing the knowledge. I'll probably reset press and bench today as they've been really stuck lately.
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just had my first workout for the year 2011. man it feels good to be working up a sweat again after pigging out during the holidays.
on a side note, saw this dude at the gym, was just doing back and side extensions to no end. he was practically living at the back extension machine. when i arrived he was doing them. when i left he was still doing them. O_o
gotta love them commercial gyms.
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On January 03 2011 14:46 vicariouscheese wrote:LETS DO THIS dposse/vicariouscheese Age: 22 || Height: 5'8" || Weight: 165lbs (estimate, will weight myself tomorrow) Starting Date: 01/03/11 || Goal Date: 04/01/11 Weight goals -- Slightly heavier, lower body fat Training goals -- 200x1x5 bench, 3x10 chinups and pullups, have never done squats/deadlifts so will decide these tomorrow after initial weight. Increase flexibility to do proper squats, as currently my shoulders can't pull back enough to pull the bar down below the traps. Nutrition goals -- Buy and cook real food! Starting off with the paleo shopping list. Misc goals -- Be awesome, check in here to stay motivated. Increase confidence. What's a good way to calculate bmi? Should I just post some pics for you guys to check me out 
BMI is an outdated piece of shit. Posting pics will tell us so much more than a random number figured out by mixing weight and height together.
If you feel like squatting (like you always should) you can position the bar higher if your shoulders don't allow you to place it lower.
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Might as well do this too. Lost a massive amount of weight with all the stress I've been having lately.
Name: Ozarugold
Age: 22 || Height: 5'8" || Weight: 132 lbs (omg I can see my ribs!)
Starting Date: 01/04/11 || Goal Date: 12/31/11
Weight goals -- 150 lbs for now...
Training goals -- bench 225 lbs, squat 285 lbs, dead 315 lbs
Nutrition goals -- Never to skip a meal. I have a meal plan that I planned out last month. 2.5k calorie minimum go go go! With clean food of course~
Misc goals -- Avoid doing stupid things that'll screw up my already screwed up hip.
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On January 03 2011 10:57 decafchicken wrote:
Apple + peanut butter is a personal favorite. Also some leftover grilled chicken is a good choice. If you eat a nice breakfast before class though you should be able to make it 3-4 hours ez with a snack. 3 eggs + cheese + bacon + milk usually keeps me pretty satisfied till i get out of class, esp if i sneak in some oatmeal or smth between class.
I actually was doing this a bit in the last few months, even though I couldn't do any sort of meaningfully challenging training.
I actually used to just drunk 16ish oz of milk and half a big spoon of peanut butter, but without lactase, drinking even a little more than 4 oz of milk can cause problems.
From a nutritional standpoint, is there anything I should worry about when I'm eating a ton of peanut butter? I imagine some of those oils are not so good for me. :<
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I usually pick up organic peanut butter at Costco, its great for you AFAIK (eshlow correct me if I'm wrong)
also should I be cooking in butter or oil? what kind?
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Eshlow's article on Cardiovascular Disease had some good information about different fats/oils, with pretty charts and everything:
http://www.eatmoveimprove.com/2010/05/cardiovascular-disease-and-eating-right-the-facts/
The conclusion basically says that animal fats are ok, while processed vegetable oils are not. Olive oil is also ok, but from a cooking standpoint it's not a great choice since it has a low smoke point.
Actually, I do have a question for Eshlow about this. I notice that you generally conclude that the vegetable oils are bad, but it looks like canola oil's O6:O3 ratio is better than most. Does that mean that canola oil's not so bad? If I have to use one of these vegetable oils, should I stick with the canola?
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I have a question.about the overhead squat.
In this video the back stays upright and the bar stays overhead (more or less).
+ Show Spoiler +
But in this next one, the back is at an angle and the bar is more behind him.(2:40)
+ Show Spoiler +
Which one is right? Yeah I know, Rippetoe is probably right but the first one looks more natural. And it seems no matter what I do, I always end up on my toes, heels off the ground.
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On January 04 2011 03:07 decafchicken wrote:
I usually pick up organic peanut butter at Costco, its great for you AFAIK (eshlow correct me if I'm wrong)
also should I be cooking in butter or oil? what kind?
coconut oil or butter, preferably from a grassfed cow. been trying to find some of that lately with no luck.
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@shasta, they have different body type. It would be right for them.
I think its the lack of flexibility(shoulder and ankle? ) which causes you to not stay on your heels.
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On January 04 2011 02:13 doktorLucifer wrote:
From a nutritional standpoint, is there anything I should worry about when I'm eating a ton of peanut butter? I imagine some of those oils are not so good for me. :< On January 04 2011 03:07 decafchicken wrote:
I usually pick up organic peanut butter at Costco, its great for you AFAIK (eshlow correct me if I'm wrong) Peanuts are legumes, rather than nuts. So like beans, peas, lentils and soybeans they contain lectins and other anti-nutrients that are bad for you. Ideally, you should eliminate all legumes from your diet (although green beans and snow peas are pretty benign exceptions) unless you put the effort into soaking/sprouting them, which eliminates nearly all the problems with them.
Go for walnuts, almonds, macadamias, pecans, coconut and avocado instead of peanuts. Cashews are too high in Omega6 to be optimal.
On January 04 2011 03:07 decafchicken wrote:also should I be cooking in butter or oil? what kind? Cook with grass-fed butter (Kerrygold is a good brand), coconut oil, ghee or animal fats like lard, suet or tallow. I don't use olive oil too much for cooking purposes as it has a low smoke point and is very easily oxidized (unsaturated fats means double bonds that oxygen can add across), but I like drizzling it over food. You could use avocado or nut oils too for drizzling if you wanted.
On January 04 2011 03:50 Slithe wrote:
I notice that you generally conclude that the vegetable oils are bad, but it looks like canola oil's O6:O3 ratio is better than most. Does that mean that canola oil's not so bad? If I have to use one of these vegetable oils, should I stick with the canola? If you have to use "one of these vegetable oils", don't. You're right that canola oil has a better O6:O3 ratio, but I'd still never touch the stuff. Most of the fats in it are probably rancid since the production process involves heating to very high temperatures. It also needs to be partially hydrogenated. Stick with butter/ghee, coconut oil or animal fats for cooking with.
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^^ pretty much that.
Kerry gold butter = amazing. Coconut/ghee/lard also work well.
Also, brainslug do I know you from any forums? You seem to know me....
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where can u get kerry gold butter? (in canada) do i have to order or can i find it in stores
and whats ghee lol. never heard of that shit
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A big day today.
I decided to change gyms (my training partner decided to bail and work the next 6 months in Africa as a voulenteer (sp?)) and signed up at a real powerlifting gym today. Super stoked about it.
Seeing guys squatting 275kg x 2 for full depth is really motivating but also makes you feel very small. It is open 24/7 and is run by the old world's strongest man Magnús Ver.
I also talked to my old bamdinton coach and plan on starting training badminton twice a week again after my operation.
=> Really excited to get back into training 6-7 days a week, studying full time and running a GF when I can 
Today's workout:
BB Bench Press: 80kg x 5, 70kg x 8 and 60kg x 12
Incline BB BP: 40kg x 8 and 5 sets of 50kg x 6 (my shoulder really hates this exercise so I used the sets to make it get used to the movement and hopefully over time it will come to like it)
Close Grip BP: 4 sets of 60kg x 6,6,6,5 (saddened me to miss that last rep  )
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the Magnus ver? fucking sick.
also since hazelnut is a nut I should eat lots of nutella right?? :D
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Evilmonkey.
Age: 19 || Height: 5' 6'' || Weight: 180
Starting Date: 12/31/10 || Goal Date: 12/31/11
Training goals -- Increase my current lifts/get stronger, lose fat, improve running time
Current lifts: (my work sets in starting strength)
Squat: 225
Bench: 190
Deadlift: 260
Nutrition goals -- Eating healthier and improving nutrition across the board
I pretty much kept up with this thread religiously last year, so I'd like to be involved this year
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So, has anybody seen any resolution people at the gym? I've heard that American gyms are generally packed in early January with people who will be gone by the beginning of February.
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On January 04 2011 06:49 decafchicken wrote:
the Magnus ver? fucking sick.
also since hazelnut is a nut I should eat lots of nutella right?? :D
The one and only!
Agree with the nutella...wish I had some
EDIT:
@Rosa: My gym was packed today and it is usually quite empty.
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On January 04 2011 07:06 RosaParksStoleMySeat wrote:
So, has anybody seen any resolution people at the gym? I've heard that American gyms are generally packed in early January with people who will be gone by the beginning of February.
I was assuming my gym would be packed but it honestly hasn't been that bad,..maybe now that the New Year's weekend is over it'll start to get busier. My school gym is the worst around spring break
I actually saw a few statuses last year along the lines of '_____ is going to the gym. Yes, you heard it right, but only to look good on the beach'. Yeah, like a month of training will buff up your beach bod. Amateurs.
Funnily, my school gym is military-run, so when the fitness testing is coming up for the base up the road, there are suddenly a million more people on the treadmills, but not a single extra person touching the free weights.
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![[image loading]](http://i.imgur.com/31AUh.jpg)
Every single time I see this I crack up LOL.
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EPT
