EPTI'd seen 4-plate DLs and 2-plate cleans pretty frequently when I was going there.
TL Health and Fitness Initiative 2011 - Page 655
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Cambium
United States16368 Posts
I'd seen 4-plate DLs and 2-plate cleans pretty frequently when I was going there. | ||
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eshlow
United States5210 Posts
On October 25 2011 09:27 eshlow wrote: 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. Here's a nice image to with it http://2.bp.blogspot.com/_eXSux1480QI/TRj5DBCVGSI/AAAAAAAAAww/Ns8NMWV4gPA/s1600/BABY SQUAT.jpg | ||
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Mementoss
Canada2595 Posts
On October 25 2011 23:01 eshlow wrote: Here's a nice image to with it http://2.bp.blogspot.com/_eXSux1480QI/TRj5DBCVGSI/AAAAAAAAAww/Ns8NMWV4gPA/s1600/BABY SQUAT.jpg I lol'd Haha thanks for the tips, more general then specific to my problem. But ill keep it as a note in my little tracker book. And see if I feel like im doing all these things during my lift. And if not how can I change/fix it. | ||
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emperorchampion
Canada9496 Posts
On October 25 2011 23:01 eshlow wrote: Here's a nice image to with it http://2.bp.blogspot.com/_eXSux1480QI/TRj5DBCVGSI/AAAAAAAAAww/Ns8NMWV4gPA/s1600/BABY SQUAT.jpg Hahahahaaa, that should be posted in every gym "proper squat form". | ||
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InfC.AnatoLiy
United States154 Posts
Going to see if I have withdrawal symptoms from it or not but I'm going to replace it with just a cup of 0% fat milk and see how that goes. Already lost 24 pounds over this course, shooting for another 20 (would put me at 180) and judge how much more I need to go. I already cut off all juices since Day 19 which I recorded. Only drink coffee, water and no fat milk. | ||
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Orpheos
United States1663 Posts
On October 26 2011 03:22 InfC.AnatoLiy wrote: Well, since I started my health initiative 71 days ago, every morning I would always indulge in a coffee with 2 teaspoons of sugar and 0% fat milk and starting tomorrow - CUT OFF! Going to see if I have withdrawal symptoms from it or not but I'm going to replace it with just a cup of 0% fat milk and see how that goes. Already lost 24 pounds over this course, shooting for another 20 (would put me at 180) and judge how much more I need to go. I already cut off all juices since Day 19 which I recorded. Only drink coffee, water and no fat milk. hi5 man. I actually just hit 200 too. i pretty much only drink water and booze(social) now. then again it wasnt that hard for me becasue I quit soda 4 yrs ago as a college thing. and I never really drank coffee unless I really needed to wake up. giving up juice was the hardest thing for me. <3 apple juice. | ||
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XuoriG
Canada165 Posts
On October 26 2011 03:22 InfC.AnatoLiy wrote: Well, since I started my health initiative 71 days ago, every morning I would always indulge in a coffee with 2 teaspoons of sugar and 0% fat milk and starting tomorrow - CUT OFF! Going to see if I have withdrawal symptoms from it or not but I'm going to replace it with just a cup of 0% fat milk and see how that goes. Already lost 24 pounds over this course, shooting for another 20 (would put me at 180) and judge how much more I need to go. I already cut off all juices since Day 19 which I recorded. Only drink coffee, water and no fat milk. You should probably drink whole milk instead of 0%, I think it doesn't affect weight lose that much? | ||
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phyre112
United States3090 Posts
On October 26 2011 04:18 XuoriG wrote: You should probably drink whole milk instead of 0%, I think it doesn't affect weight lose that much? It's actually a pretty significant difference; one cup of skimmed milk has 86 calories, and one cup of whole milk has 150 calories. If you're drinking only the one cup during the day, sure the fat is a good thing - but if you're drinking a significant amount (I drink about a gallon every 2 or 3 days of whole milk) It's a significant caloric increase/decrease to go from one to the other. | ||
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Nazarene
Denmark996 Posts
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emperorchampion
Canada9496 Posts
Basically, rest at least 3min between sets. | ||
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InfC.AnatoLiy
United States154 Posts
On October 26 2011 05:50 phyre112 wrote: It's actually a pretty significant difference; one cup of skimmed milk has 86 calories, and one cup of whole milk has 150 calories. If you're drinking only the one cup during the day, sure the fat is a good thing - but if you're drinking a significant amount (I drink about a gallon every 2 or 3 days of whole milk) It's a significant caloric increase/decrease to go from one to the other. Pretty much this. It doesn't seem like a big difference for 1 cup but when you drink a lot like phyre112 and I do then it matters. A half-gallon of 0% milk usually lasts me 2 days. I don't even eat cereal either so it's just me purely drinking it as an in-between meal thing or for at night before going to bed. Just ate about ~560g of fried (with pam spray, no oil) chicken breasts un-breaded. Roughly 130g of protein and ~600 calories. 1 tomato, 1 cucumber, 1 red pepper, water. | ||
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sJarl
Iceland1699 Posts
On October 26 2011 06:01 Nazarene wrote: Tips on lifting Atlas stones sJarl? Going to a competition mixing CF and strongman stuff on the 5th of November and I know the gym just made some :-D Awesome! As for tips.. 1. get your fingers deep under the stone 2. get your feet on the side of your arms 3. round your back and lift away, sqeezing the bar with your fingers and forearms HUG IT LIKE A BEAR 4. move one of your leg in to create a shelf for the stone to rest in or just lift it up and over  You will always want to use chalk and prefereably tacky (the sticky stuff handball players use). To get rid of the tacky after sessions it's good to use WD40 or some cheap vegetable oil. Get ready for some serious pain. | ||
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InfC.AnatoLiy
United States154 Posts
![[image loading]](http://img64.imageshack.us/img64/5629/sbagmusclemilk.jpg) | ||
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RosaParksStoleMySeat
Japan926 Posts
Can't do it anymore. More eating I guess ;_;. Anyway, today's weight: 99.6kg! Almost 100! | ||
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sJarl
Iceland1699 Posts
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Ingenol
United States1328 Posts
On October 26 2011 13:34 RosaParksStoleMySeat wrote: Alright, for some reason I simply can't have dairy without getting bad gas, stomach aches, and nausea. Even if I take lactase before drinking milk, I'll get bloated and start farting like a madman. Can't do it anymore. More eating I guess ;_;. Anyway, today's weight: 99.6kg! Almost 100! If you are due for a physical any time soon get your iron levels checked. In addition to just generally being bad for you, high iron can deplete Vitamin E and stress the liver, skewing hormonal balance (lower progesterone/higher estrogen) which in turn lessens the body's ability to produce lactase. If you used to be able to tolerate milk well but can't any more that's probably a bad sign. | ||
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eshlow
United States5210 Posts
I'd cut out the milk in general if you're trying to lose weight. | ||
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RosaParksStoleMySeat
Japan926 Posts
On October 26 2011 22:12 Ingenol wrote: If you are due for a physical any time soon get your iron levels checked. In addition to just generally being bad for you, high iron can deplete Vitamin E and stress the liver, skewing hormonal balance (lower progesterone/higher estrogen) which in turn lessens the body's ability to produce lactase. If you used to be able to tolerate milk well but can't any more that's probably a bad sign. Interesting. Unfortunately a blood test here costs 10,000 yen that I do not have right now, but I'll keep that in mind. SJarl: I just don't know how much fat I've put on  . I seem to be getting a liiiiittle chubbier, but I'm still gonna go for 105kg before thinking about cutting. I think after this program if I'm still sane I may even go on to Smolov for more bulking! | ||
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InfC.AnatoLiy
United States154 Posts
On October 26 2011 22:34 eshlow wrote: InfC.AnatoLiy, I'd cut out the milk in general if you're trying to lose weight. And stick with just water? Despite the fact I wish to lose weight, sacrificing the nutrients from milk is not ideal for me. Since I've started I've been strictly only drink 0% fat milk, once I had to get 1% because the store didn't have 0%. Never whole milk. I already cut all juices that I used to drink (orange and cranberry) from my diet since Day 19 (currently on day 72). I'm happy with the rate I'm going because I'm generally care-free since there is no special calendar date that I'm trying to get fit by. 24 pounds in 72 days without extreme exercising, only doing small to medium workouts everyday in my room and once a week playing soccer with friends. I'm thinking of transitioning into running regularly outside or at the gym since it's getting cold but I've been putting it off. Still can probably lose another 20-30 pounds but I'm not going to take extreme measures of cutting 0% milk to reach this goal. :/ | ||
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Zafrumi
Switzerland1272 Posts
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