EPT@kovu toes pointing outward or straight is preference, I have seen it either way. I think most people point outward at least somewhat.
TL Health and Fitness Initiative 2012 - Page 12
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AoN.DimSum
United States2983 Posts
@kovu toes pointing outward or straight is preference, I have seen it either way. I think most people point outward at least somewhat. | ||
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emperorchampion
Canada9496 Posts
Go ask eshlow some tough questions! | ||
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GoTuNk!
Chile4591 Posts
Squats feeling great, also after the above did my first set (empty bar) of OH Squats with full depth. Doing shoulder dislocated for 3 days in a row totally made the difference, as I couldn't even do partials before. Smolov: i'm rdy :d Also this guy is my same weight/height. he C & J 10kg less than my deadlift -.- | ||
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funkie
Venezuela9377 Posts
On January 07 2012 03:58 GoTuNk! wrote: this guy is my same weight/height. he C & J 10kg less than my deadlift -.- http://www.youtube.com/watch?v=uAuS0R4dozs that My aim. to look as bad ass a he does. fucking legs, holy shit. | ||
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eshlow
United States5210 Posts
On January 07 2012 03:37 emperorchampion wrote: http://www.reddit.com/r/Fitness/comments/o5nn7/i_am_steven_low_author_of_overcoming_gravity_ask/ Go ask eshlow some tough questions! And upvote :p | ||
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GoTuNk!
Chile4591 Posts
On January 07 2012 04:06 funkie wrote: that My aim. to look as bad ass a he does. fucking legs, holy shit. Ya I want to look like him too  , take self pictures in 4 weeks :p | ||
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KOVU
Denmark708 Posts
On January 07 2012 04:06 funkie wrote: that My aim. to look as bad ass a he does. fucking legs, holy shit. His traps look unreal. And yeah, upvote and have your friends upvote Eshlows AMA on reddit | ||
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Raidern
Brazil3821 Posts
![[image loading]](http://forgifs.com/gallery/d/184416-2/Squatting-fail-flips.gif) | ||
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decafchicken
United States20173 Posts
On January 07 2012 05:38 Raidern wrote: scary :X Yeah, i feel bad for that barbell. It's completely useless now | ||
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Osmoses
Sweden5302 Posts
Osmoses Age: 27 || Height: 6'1 or 186 cm || Weight: 220lbs/100kg Starting Date: 01/01/2012 || Goal Date: 01/06/2012 Weight goals -- Don't know what my weight would be, I'm just looking to cut fat and gain muscle. Training goals -- No RM goals, I work out alone with no spotter (too shy to ask randoms) so trying for 1RM is too dangerous. I just want to be able to lift my own weight with good form in deadlift, chin ups, bench and squats in a 5-7 rep reverse pyramid. Nutrition goals -- Trying out leangains. Misc goals - Use free time to work on iPhone app. -- Been at this since early December. Current training regimen is basically the one listed under fuckarounditis test #10 by Martin at leangains. I had a decent routine the first half of last year but then I faltered and got stuck in the fuckarounditis camp, showing up when I felt like it and lifting weights at random. Right now I am keeping very careful logs of my gym visits, and my motivation is back. Gone through half of Starting Strength, first such book I've ever read. Also counting calories, which I have never done before (always thought of it as something that only concerned cosmo-reading middle-aged women). Anyway, I actually got some pretty decent headway last year, losing 8kgs of obecity and gaining considerable muscle, and this year I'm going for broke. I haven't been fit since high-school and I don't want to go into my 30s fat. My biggest problem right now is the diet. Not because I have trouble eating anything, but because I'm not really sure I'm doing it right. Basically my plan is to go 100% Leangains this year (doing early morning fasted training with bcaa) and Martin doesn't really talk much about actual meals on his blog. His articles mostly have to do with what's under the microscope, like the intricacies of insulin, amino acids and adiponectin(?). I've been piecing stuff together from different articles he's written and right now this is the impression I got: Every day is high on protein. Workout days: 4000kcal (bodyweight in lbs*20), carbs > fat. Don't know what kind of carb/fat ratio is intended, I'm just trying to eat as little fat as I can get away with. Basically I eat meat, potatoes and veggies. Rest days: fat > carbs. Haven't discerned a clear kcal ballpark, usually end up with < 2000kcal. Meat and veggies with sauces. Turns me into an idiot in the afternoons, can't think without carbs. Going to try upping protein intake during lunches. In short, diet is causing me the most problems (I'm having a great time at the gym). I'm having trouble finding variation on workout days (fuck I miss pasta) and I have barely a clue about what to eat on rest days. TL/DR: I have a plan and I'm sticking to it. Any advice from someone who's had success with leangains would be sweet. | ||
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rEiGN~
369 Posts
On December 31 2011 04:55 rEiGN~ wrote: Got a bit frustrated today at gym trying to figure out the low bar squat bar position. I have basically 3 spots, from top to bottom, where I can hold the bar comfortably: 1. On traps: Doesn't move and feels a bit soft because it's against muscles. This is how I've squatted for over a year. 2. Against some bone, I believe it's the scapular spine. There's hardly any tissue padding the bar. This is wrong, I think. 3. Below scapular spine. I believe this is how low bar squat should be done. But, it doesn't seem to be that easy for me. It doesn't feel like a very sturdy place to hold the bar compared to traps. It's almost as if it could fall any moment, but maybe it really doesn't, just feels that way. Then as I got more sweaty the bar basically started rolling down my back slowly unless I kept it steady, but this puts a lot of pressure on my wrists. Is low bar squat supposed to be this technical compared to high bar? Maybe my rear deltoids are shit; maybe I'm not raising my elbows hard enough or putting hands close enough to my shoulders, I really don't know. Any tips? Finally got a video, Pretty much the second time I'm trying to figure out low-bar squat. I was trying to place the bar immediately below scapular spine, and it felt like it was the lowest place it could stay without dropping. At least my left shoulder got a bit sore though, and a lot of pressure on wrists. Feel free to comment the form in general, I should've also taken one where I do the high-bar style I'm used to. Here's 80kg as well: I feel form was better on that one. | ||
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Sneakyz
Sweden2361 Posts
+ Show Spoiler + ![[image loading]](http://a3.sphotos.ak.fbcdn.net/hphotos-ak-snc6/181669_10150135760772975_54121287974_7694249_3368430_n.jpg)  | ||
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GoTuNk!
Chile4591 Posts
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Orpheos
United States1663 Posts
this is the video that was linked somewhere in last years thread that i used as a reference. http://vimeo.com/4772650 | ||
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Logros
Netherlands9913 Posts
On January 07 2012 06:33 Osmoses wrote: My biggest problem right now is the diet. Not because I have trouble eating anything, but because I'm not really sure I'm doing it right. Basically my plan is to go 100% Leangains this year (doing early morning fasted training with bcaa) and Martin doesn't really talk much about actual meals on his blog. His articles mostly have to do with what's under the microscope, like the intricacies of insulin, amino acids and adiponectin(?). I've been piecing stuff together from different articles he's written and right now this is the impression I got: Every day is high on protein. Workout days: 4000kcal (bodyweight in lbs*20), carbs > fat. Don't know what kind of carb/fat ratio is intended, I'm just trying to eat as little fat as I can get away with. Basically I eat meat, potatoes and veggies. Rest days: fat > carbs. Haven't discerned a clear kcal ballpark, usually end up with < 2000kcal. Meat and veggies with sauces. Turns me into an idiot in the afternoons, can't think without carbs. Going to try upping protein intake during lunches. In short, diet is causing me the most problems (I'm having a great time at the gym). I'm having trouble finding variation on workout days (fuck I miss pasta) and I have barely a clue about what to eat on rest days. TL/DR: I have a plan and I'm sticking to it. Any advice from someone who's had success with leangains would be sweet. I've been on leangains since september and used it mostly for cut/maintenance, but I'm now going to try it for bulking for a few months. 4000/2000 kcals seems a bit extreme. Martin advises +20%/-20% maintenance, so ~3500/2500 (assuming maintenance is 3k) is probably better so you don't starve on rest days. As an example for macro's I did roughly 30%p/25%f/45%c on training days and 40%p/40%f/20%c on rest days and this seemed to work pretty well. Food on rest days was something like meal 1: oatmeal and eggs with bacon/ham. Meal 2: different every tim,e but some kind of meat or fish with veggies, you can play around a lot with this to keep things interesting. Meal 3: quark with nuts and some tuna. | ||
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funkie
Venezuela9377 Posts
I need someone to post the High Bar vs Low Bar comparison text's! thx. but, be it HB or LB, ATG is the way to go. :D | ||
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decafchicken
United States20173 Posts
Oh and first PR of 2012: 127kg/279lb snatch. get at me broooo. 14kg away from the state record. I've set like 4 snatch PRs in less than two months, this is pretty awesome. Pulled 130 twice. Got it over head but couldn't stick it and lost it behind me. I'll get it one day. | ||
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eshlow
United States5210 Posts
On January 07 2012 08:50 funkie wrote: help! I need someone to post the High Bar vs Low Bar comparison text's! thx. but, be it HB or LB, ATG is the way to go. :D http://www.70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/ | ||
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Release
United States4397 Posts
On January 07 2012 03:58 GoTuNk! wrote: Squat: 130kgx5x2, 170kg 10 sec static Squats feeling great, also after the above did my first set (empty bar) of OH Squats with full depth. Doing shoulder dislocated for 3 days in a row totally made the difference, as I couldn't even do partials before. Smolov: i'm rdy :d Also this guy is my same weight/height. he C & J 10kg less than my deadlift -.- http://www.youtube.com/watch?v=uAuS0R4dozs anyone in the olympics is almost certainly using steroids. The major exceptions are probably the americans lifting many KG lighter than their competitors. | ||
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decafchicken
United States20173 Posts
On January 07 2012 09:27 eshlow wrote: http://www.70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/ rofl love this: It doesn’t fucking matter. Seriously. A few weeks ago a kid asked me what muscles an assistance exercise I was doing worked, and I briefly explained it, but followed it up with, “But you really only need to be squatting. Don’t worry about this other shit.” | ||
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