EPTOn April 16 2012 01:50 KOVU wrote:
Pretty much this, would ditch the sneakers on squats tho.
Pretty much this, would ditch the sneakers on squats tho.
Starting to lift barefoot was probably the greatest decision of my life.
TL Health and Fitness Initiative 2012 - Page 171
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Hurricane
United States3939 Posts
Starting to lift barefoot was probably the greatest decision of my life. | ||
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sJarl
Iceland1699 Posts
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Catch
United States616 Posts
On April 16 2012 00:53 Paiva wrote: Paiva Age: 18 || Height: 195 cm || Weight: 82,5 kg Starting Date: 15/04/12 || Goal Date: 12/31/12 Weight goals -- 90 kg at 10% BF Training goals -- Current || Goal Squat 72,5 kg (5RM) || 100 kg (5RM) Bench 60 kg (5RM) || 80 kg (5RM) Deadlift 100 kg (5RM) || 130 kg (5RM) current program: modified version of SS Nutrition goals -- Keep eating healthy and lean. Sleep goals -- Keep getting minimum 9 hours of sleep per day. Misc goals -- Hoping to be accpeted for med-school next year. Squat video of today: DL video of today: Squat: Watch the butt wink at the bottom. There are a few things I can't see from the perspective so keep theses in mind: Shove the knees out on the way down, take a thumbless grip, and put it just below the scapula spine [It looks high in the video, but I can't tell]. Your elbows are good, but if you can raise them even more it will only be helpful (Keep them in the same position as you drop as when your at the top) :D Taking that many steps back when the weights get heavy is going to really suck, just so you know. Also, switch gyms. That music is terrible. lol | ||
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mordek
United States12705 Posts
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MeShiet
Canada290 Posts
On April 16 2012 00:53 Paiva wrote: Paiva Age: 18 || Height: 195 cm || Weight: 82,5 kg Starting Date: 15/04/12 || Goal Date: 12/31/12 Weight goals -- 90 kg at 10% BF Training goals -- Current || Goal Squat 72,5 kg (5RM) || 100 kg (5RM) Bench 60 kg (5RM) || 80 kg (5RM) Deadlift 100 kg (5RM) || 130 kg (5RM) current program: modified version of SS Nutrition goals -- Keep eating healthy and lean. Sleep goals -- Keep getting minimum 9 hours of sleep per day. Misc goals -- Hoping to be accpeted for med-school next year. Squat video of today: http://www.youtube.com/watch?v=HdWqiutkk9M&feature=player_embedded DL video of today: http://www.youtube.com/watch?v=aShD5f_ctkM&feature=player_embedded The only thing that I see should be changed but hasn't been mentioned already is during your lowering portion of the deadlift, don't get into the bad habit of changing where your face is looking. From your other deadlift videos it seems like this is something you do for every rep. Stay focused on that point you're looking at from the beginning of the lift until the end, just because the weight is coming down, it can still be a risk for injury if your neck is craned to one side like that. | ||
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Catch
United States616 Posts
On April 16 2012 03:23 mordek wrote: What is a butt wink? Look at his ass (no homo) on the first set, then look at it on the third set. That's a butt wink. Basically when your glutes go under the spine is the best way it can be described. His isn't that bad, but it can get worse. | ||
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mordek
United States12705 Posts
On April 16 2012 03:54 Catch wrote: Look at his ass (no homo) on the first set, then look at it on the third set. That's a butt wink. Basically when your glutes go under the spine is the best way it can be described. His isn't that bad, but it can get worse. I see thanks  Is that a hamstring flexibility issue? | ||
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Autofire2
Pakistan290 Posts
I'm afraid of losing muscle though, since I do want to increase my lifts... | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On April 16 2012 06:27 Autofire2 wrote: SS has definitely added some muscle on my frame which I'm loving but I would like to get ripped now if possible. So...stick to the routines and cut back the food? I eat mostly paleo (I have milk for my protein shakes and the occasional bread and sugar as a treat, but otherwise just meat, veg, fruits etc.) I'm afraid of losing muscle though, since I do want to increase my lifts... As long as you don't cut too hard you can keep increasing lifts. I increased my DL from 140kg (1rm) to 150kg(5rm) on a cut, it's totally doable. | ||
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Catch
United States616 Posts
On April 16 2012 05:37 mordek wrote: I see thanks Is that a hamstring flexibility issue?Not usually, although sometimes it can be. It's more of a biomechanical issue. The bones of the femur hit the pelvic girdle, so the lower spine can not stay rigid and must compensate by bending to get lower. Simple way to test what I'm talking about: Try squatting low with an narrow stance. You either can't continue to get lower or your lower back rounds. It's because of what I said above. Now try squatting with a wider stance and shove your knees out as you do. You should be able to get parallel (and below) pretty easy this way while keeping the back rigid and straight. Your femur is cleared from the pelvic girdle by shoving the knees out, allowing depth. Hope that answers the question. | ||
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Autofire2
Pakistan290 Posts
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FFGenerations
7088 Posts
On April 16 2012 06:45 Catch wrote: Not usually, although sometimes it can be. It's more of a biomechanical issue. The bones of the femur hit the pelvic girdle, so the lower spine can not stay rigid and must compensate by bending to get lower. Simple way to test what I'm talking about: Try squatting low with an narrow stance. You either can't continue to get lower or your lower back rounds. It's because of what I said above. Now try squatting with a wider stance and shove your knees out as you do. You should be able to get parallel (and below) pretty easy this way while keeping the back rigid and straight. Your femur is cleared from the pelvic girdle by shoving the knees out, allowing depth. Hope that answers the question. if you cant do a 3rd world squat with no shoes (with feet flat on the ground) then i think you should work towards that. i dont know if it helps with this issue in particular but its something to work towards regardless. once you can do that, probably any choice of squatting stance becomes available to you | ||
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FFGenerations
7088 Posts
On April 16 2012 06:47 Autofire2 wrote: Thanks! I know there's probably info and opinions on this all over the internet but since I've started trusting TL wayyy more than the average google search...anything in particular I should focus on? I mean, I'm mad hungry after the gym and even the next day. Should I focus on eating as close to 100% clean as I can, or should I stop eating when I feel I'm not hungry anymore but I COULD eat a little more? you have to just experiment for yourself afaik. if you really want to know the answer then you need to keep a strict kcal and weight log, and adapt it as you re-assess each week. there is no magic answer...you can start with like 3k kcals including 150+g of protein per day, then check your weight after 7 days. ideally you would have lost approx 1 lb of weight . but after 1 week, your weight can vary on a daily basis by 1-4 lbs, so you wont have an accurate picture so soon. also, SS is specifically designed for people who are eating like pigs. you do SS BECAUSE you can recover very quickly (because you are eating a lot). there might be a better routine to do if you are cutting. squatting 3x a week may no longer be ideal. etc | ||
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`Zapdos
United States935 Posts
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mcmartini
Australia1972 Posts
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GoTuNk!
Chile4591 Posts
On April 16 2012 09:36 `Zapdos wrote: Hey guys, been working out 5-6 times a week since november, gained about 20 pounds. At 140 up from 120 and still feel really skinny. I'm 5foot 5 by the way. Was curious about ACG3. It has some creatine in it and I've heard that creatine can be dangerous so I'm curious if you guys would recommend it or not? I'm trying to get pretty buff not just toned also. Creatine isnt dangerous unless u stop drinking water or smth equally stupid. That said, as long as you eat a lot and the weight on the barbell keeps increasing I don't think u need any supplement to bulk. I'll start by drinking protein shakes after workout if u wanna add anything. | ||
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`Zapdos
United States935 Posts
On April 16 2012 10:15 GoTuNk! wrote: Creatine isnt dangerous unless u stop drinking water or smth equally stupid. That said, as long as you eat a lot and the weight on the barbell keeps increasing I don't think u need any supplement to bulk. I'll start by drinking protein shakes after workout if u wanna add anything. I do I take about 50g of whey protein a day, once in the morning and once after my workout. I just feel like I should be able to do more now I guess, I've been upping weights on benchpress and other excercises but things like curling haven't gone up in weight at all and I can't see much improvement physically I still seem to look the same. | ||
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GoTuNk!
Chile4591 Posts
On April 16 2012 10:33 `Zapdos wrote: I do I take about 50g of whey protein a day, once in the morning and once after my workout. I just feel like I should be able to do more now I guess, I've been upping weights on benchpress and other excercises but things like curling haven't gone up in weight at all and I can't see much improvement physically I still seem to look the same. Don't sweat it if gains aren't coming as easy as before, 20 pounds is still good progress. I think if you have been doing something for more than 3 months, its time to try a different yet similar routine. Eating more/sleeping more will definetately help. | ||
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lyAsakura
United States1414 Posts
73/85 =) | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
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