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funkie
Venezuela9374 Posts
On September 21 2012 01:27 GoTuNk! wrote: My chaffing thighs bother me while slipping and my sking on contact surface is always kinda red. Any ideas? Oh, I used to get that, I sleep somtimes on the side, or face down, seems to help. and the other, well, I get it too haha. | ||
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GuiltyJerk
United States584 Posts
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infinity21
Canada6683 Posts
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mordek
United States12704 Posts
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Malinor
Germany4727 Posts
On September 20 2012 22:58 funkie wrote: According to that list above, I'm an "advanced" lifter in all categories. Squat, Press, Bench press and Deadlift. I fall into the advanced. But I still feel like a novice/intermediate.  ?Shit, I'm even close to elite in some categories (squat/press). Besides that these Strength Standards are not that high (I read some time ago that they would set them higher if they update them in the future, don't ask me where though): Lifting advanced weights and training like an advanced lifter are two different things and not necessarily related. You train at the level where you make progress. If you progress with intermediate programms, there is no reason to move up to more complicated programs. And you have been lifting constantly for quite some time now, you press more than you BW and squat more than double your BW. You are a serious athlete by now. At least there is no reason that you should ever feel like a novice. | ||
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GuiltyJerk
United States584 Posts
On September 21 2012 05:22 infinity21 wrote: Move on the smaller and badder things like tennis/squash balls? On September 21 2012 05:58 mordek wrote: I've found my hamstrings are tough to foam roll. I've used a baseball a few times and it seems a lot more effective. Thanks guys, I've give that a shot, I have a tennis ball lying around my room so we'll see how it goes :D | ||
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ieatkids5
United States4628 Posts
On September 20 2012 13:07 ShadeR wrote: Thanks for the input. I'll definitely look into actual programs. Let me try to explain the rational behind this split i've got. I pretty much made it up myself with DOMS as the main determinant. I do not want to be a bicep curling gorilla man but currently after a squat day my quads stay sore 5-6 days after it which is why i only hit it once a week. I do think recovery times are slowly getting shorter each week so i'm staying positive =P Can you point me in the right direction? What should i be googling lol? Another question. What are the demographics of TLHF? Powerlifters, Bodybuilders, Calisthenics? someone should make a thread with polls and shit. i'd be interested in knowing what the demographics are as well. | ||
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4thHatchery
Finland125 Posts
On September 21 2012 00:41 Daigomi wrote: If you have a proper olympic bar, the bar weighs 20kg or 45lbs and this should be included in the weight you give. Regarding the weight to start at, that differs from person to person. I'm not sure if the weight you gave was in pounds or kilograms, so it's hard to say. However, what generally works is to spend one session just finding a starting point. Start with both squats and deadlifts doing just the bar then do 5 reps. Rest for a minute or two, then add some weight (5-10kg) and do another set of 5 reps. Make sure you rest enough between sets, and basically do this until the bar starts slowing down (i.e. until you can't the lift quickly). That's a good weight to start your sets on. Regarding the frequency of deadlifts and squats, squats are 3 times a week and deadlifts are 1.5 times a week. How much weight you gain depends entirely on how much you eat. In the last year, I have gone from squatting 35kg to squatting 150kg while my bodyweight has decreased by 2kg. With the linear progression, it's quite possible to progress linearly for a few months (maybe 3-6 months). However, once the squats get to around 1.25x BW and deadlifts to 1.5x BW, progression should slow down. Either way, don't worry too much about how you progress. Simply focusing on eating enough and doing the exercises and the progression will come naturally. Hopefully that helps! Thanks! The weights mentioned are kgs and I'm not absolutely sure if the bar at the gym I go to is 20kg so I've been just writing '+bar' in my log as well. It is heavier than 10kg for sure though. I may go to the gym today to test out when the bar slows down then. Hopefully in the DL I'll get to atleast two 20kg plates since the lighter ones are smaller and put the bar lower. I still have to figure out a convenient way to integrate these to my training. Going to the gym just to do squats after working out at home is going to end up taking so much time. Do you think I'll get anywhere with doing both squats and DL around 1.5 times a week? Mind you these aren't that high of a priority to me right now. I'm doing some variations of single leg bw exercises at home. Also some hill sprints again once I get well. I have another noob barbell question: How do you load the weights on the bar when you're deadlifting a lot of weight? Like the plates are the same size so how do you lift the other end of the bar in order to slide the plates onto it? It seems so awkward to do by yourself. | ||
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ndru
United States10 Posts
On September 21 2012 14:54 4thHatchery wrote: I have another noob barbell question: How do you load the weights on the bar when you're deadlifting a lot of weight? Like the plates are the same size so how do you lift the other end of the bar in order to slide the plates onto it? It seems so awkward to do by yourself. yes put the barbell on the ground and lift one side and start loading plates. I usually do 1 plate on each side to level it and then the rest. not really awkward, it's not like you're there to look pretty, you're there to lift! | ||
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Ahzz
Finland780 Posts
On September 21 2012 14:54 4thHatchery wrote: Thanks! The weights mentioned are kgs and I'm not absolutely sure if the bar at the gym I go to is 20kg so I've been just writing '+bar' in my log as well. It is heavier than 10kg for sure though. I may go to the gym today to test out when the bar slows down then. Hopefully in the DL I'll get to atleast two 20kg plates since the lighter ones are smaller and put the bar lower. I still have to figure out a convenient way to integrate these to my training. Going to the gym just to do squats after working out at home is going to end up taking so much time. Do you think I'll get anywhere with doing both squats and DL around 1.5 times a week? Mind you these aren't that high of a priority to me right now. I'm doing some variations of single leg bw exercises at home. Also some hill sprints again once I get well. I have another noob barbell question: How do you load the weights on the bar when you're deadlifting a lot of weight? Like the plates are the same size so how do you lift the other end of the bar in order to slide the plates onto it? It seems so awkward to do by yourself. Just do everything at the gym? Also, in my gym the plates are not perfect circles. They often have handles for example which makes the circle thinner from that point, which makes it easier to slide in more weight. If you put the largest weight first, it will be the biggest, so smaller weights are easy to slide in. Also, even in the case that I want to put two equally large weights without a handle in, they really slide in with only a small amount of effort, it never really bothered me (though I wondered about the same thing before I started DLing.). Some people use a rack where they load and rest the weight, and start reps from there. Perhaps not ideal if you're going for a single rep personal record, and not quite as good for workout sets either IMO because you have to step back with the biggest weights your body can move, but it's certainly possible. I've seen people do it with 150-160kg weights, so it should be very much doable | ||
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ShadeR
Australia7535 Posts
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Ludrik
Australia523 Posts
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Daigomi
South Africa4316 Posts
On September 21 2012 14:54 4thHatchery wrote: Thanks! The weights mentioned are kgs and I'm not absolutely sure if the bar at the gym I go to is 20kg so I've been just writing '+bar' in my log as well. It is heavier than 10kg for sure though. I may go to the gym today to test out when the bar slows down then. Hopefully in the DL I'll get to atleast two 20kg plates since the lighter ones are smaller and put the bar lower. I still have to figure out a convenient way to integrate these to my training. Going to the gym just to do squats after working out at home is going to end up taking so much time. Do you think I'll get anywhere with doing both squats and DL around 1.5 times a week? Mind you these aren't that high of a priority to me right now. I'm doing some variations of single leg bw exercises at home. Also some hill sprints again once I get well. I have another noob barbell question: How do you load the weights on the bar when you're deadlifting a lot of weight? Like the plates are the same size so how do you lift the other end of the bar in order to slide the plates onto it? It seems so awkward to do by yourself. It's generally not a problem until you're deadlifting 140kg+ (three plates or more), and even then it's just an annoyance. Personally, all the plates at my gym are different sizes so I usually just add one 20kg on each side (for the height), and then add lots of 15kgs and 10kgs. You could possibly get away with deadlifting and squatting 1.5x a week, but it will be harder and slower than if you squatted three times a week. You might also run into some bad DOMS problems if you don't squat regularly. Deadlifting once a week would be fine, but I would say try to squat at least twice a week if possible. More than just being an awesome exercise, squats are great assistance work for your deadlifts. I have a friend who never squatted and only deadlifted and he had serious issues improving his deadlift. He recently started squatting again and his deadlifts have suddenly started improving steadily again. So yeah, if possible, try to squat at least twice a week. | ||
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mordek
United States12704 Posts
On September 21 2012 16:16 Ludrik wrote: Usually I just one hand pickup that end of the bar and slide the weight just onto the end. Then stand towards the middle of the bar with a foot either side and kinda deadlift/pull the plate backwards towards the centre of the bar. I've found it much less awkward then any other method. This is exactly how I do it. It's kinda awkward and a pain no matter what but it works. One thing I would say is make sure you squat down some when trying to do this, you don't want to bend over at the hips because a) bad form b) you're about to deadlift so don't tire your back out lol On September 21 2012 16:55 Daigomi wrote: It's generally not a problem until you're deadlifting 140kg+ (three plates or more), and even then it's just an annoyance. Personally, all the plates at my gym are different sizes so I usually just add one 20kg on each side (for the height), and then add lots of 15kgs and 10kgs. Oh this isn't a bad idea, but when you get to 140kg you want to look BA with three plates  | ||
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kafkaesque
Germany2006 Posts
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KOVU
Denmark708 Posts
On September 22 2012 20:44 kafkaesque wrote: Can you increase the width of of your wrist? Mine looks like it could snap any minute now, it's about a fifth of the circumference of my hand... I have this problem too, and to top it off I have really really tiny hands. I guess increasing forearm strength would increase wrist size, but I dont think theres much to do about it. | ||
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Daigomi
South Africa4316 Posts
On September 22 2012 20:44 kafkaesque wrote: Can you increase the width of of your wrist? Mine looks like it could snap any minute now, it's about a fifth of the circumference of my hand... As far as I know it's impossible. I remember reading a few articles where guys said that wrist size is genetic and can't be changed by much. | ||
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eshlow
United States5210 Posts
On September 22 2012 20:44 kafkaesque wrote: Can you increase the width of of your wrist? Mine looks like it could snap any minute now, it's about a fifth of the circumference of my hand... Nope, but you can increase the muscles in your forearm which will make your wrist look bigger.... When I was super skinny I used to be able to wrap my thumb middle finger around and have about an inch to spare. Now I can't wrap it all the way around by about 1/4 of an inch... and if I flex my forearm muscles I can get about 1/2 inch or so to spare. | ||
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Emnjay808
United States10655 Posts
Any tips on how to slim down more other than being off the protein shake? Diet plan, exercise work out, anything. | ||
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GuiltyJerk
United States584 Posts
On September 23 2012 03:55 Emnjay808 wrote: Im trying to lose weight. Ive been hitting the gym regularly for about 2 years now. Been on protein shakes for 1 year. I want to slim down and lose mass, I dont really like how big Ive become, but I am happy with how strong Ive become. Any tips on how to slim down more other than being off the protein shake? Diet plan, exercise work out, anything. Are you saying you want to lose muscle or you want to lose fat? If the former, I'm confused  And if the latter, then start eating at a ~500 kcal deficit per day, keep lifting and keep up the protein to preserve muscle mass | ||
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