EPTTL Health and Fitness Initiative 2012 - Page 172
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FFGenerations
7088 Posts
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FFGenerations
7088 Posts
squat 85kg 3x5 ish with shit form bench warmup to 60kg 1x5 today: squat 70kg 5-3-1-1-1 ish press 47.5kg 5-5-5 phew! clean warmup with one at 60kg. form is MUCH improved 100x now i realise how to do the pull (ie with your legs not with your arms lol) however my legs were dead and im shit at it anyway both days was sleep at midnight until 11.30am ish and then rush/out of time still stretching 5++ minutes a day but only a few squat stretches didnt go to gym for long long time (6 days without squat, 9+ days without bench) so everything is fallen apart lately but im cleaning it up again so dont worry | ||
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Paiva
Denmark6 Posts
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mordek
United States12705 Posts
On April 16 2012 21:43 FFGenerations wrote: didnt go to gym for long long time (6 days without squat, 9+ days without bench) so everything is fallen apart lately but im cleaning it up again so dont worry Do it! Clean that bedroom and hit the gym! | ||
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Osmoses
Sweden5302 Posts
Gotta say, I enjoy deadlifting. I'm currently enjoying most of my exercises (went back to a split routine), except for lunges. Hurts muh crotch! | ||
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GoTuNk!
Chile4591 Posts
Deadlift: 150kgx1, 165x1, 180x1x3 Today is deadlift "light day", on friday I'm going for PR. My goal is to pull 210 without a belt (previous 1rm). Felt really solid pulling 180. | ||
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Deadeight
United Kingdom1629 Posts
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BlondeOnBlonde
Canada150 Posts
I will be able to hit my weaknesses so hard now... expect awesome PRs! So basicly, i'll do 8 weeks of accumulation block, and then, go for a 4 week intensification block later on. Today; Speed work for time 185lbs box squat; 15 doubles 275lbs deadlift; 10 singles -- was done in 16 mins. Next week will do 20 sets of squat and 12 sets of deadlift within 20 mins. Strict Good mornings: 165lbs x2x10 super set Pistols: 50lbs 2x6 Back extensions: 90lbs 4x12 Standing ab crunches: 120x4x12 | ||
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KOVU
Denmark708 Posts
On April 17 2012 05:08 BlondeOnBlonde wrote: Now training in a gym, which means im going FULL WESTSIDE BARBELL CONJUGATE METHOD INFLUENCED TRAINING MODE !! :D I will be able to hit my weaknesses so hard now... expect awesome PRs! So basicly, i'll do 8 weeks of accumulation block, and then, go for a 4 week intensification block later on. Today; Speed work for time 185lbs box squat; 15 doubles 275lbs deadlift; 10 singles -- was done in 16 mins. Next week will do 20 sets of squat and 12 sets of deadlift within 20 mins. Strict Good mornings: 165lbs x2x10 super set Pistols: 50lbs 2x6 Back extensions: 90lbs 4x12 Standing ab crunches: 120x4x12 Oooh shit, this will be good | ||
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Ludrik
Australia523 Posts
I haven't really been following a structured plan. I'm focusing atm on deadlift so I've just been deadlifting everytime I lift to a daily 1-3 rep max. The focus has been less daily volume but more overall frequency. Squats have gone on the backburner temporarily for at least the next week. | ||
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mcmartini
Australia1972 Posts
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GoTuNk!
Chile4591 Posts
On April 17 2012 08:47 Ludrik wrote: Hell yeah just hit a new deadlift PR of 1x145 kg @78kg BW! I was only planning to lift 130kg today but felt so good during warmups I just threw my plan out the window. Finally making some progress after being inconsistent for so long. My last DL PR was 1x140kg on September 14. I haven't really been following a structured plan. I'm focusing atm on deadlift so I've just been deadlifting everytime I lift to a daily 1-3 rep max. The focus has been less daily volume but more overall frequency. Squats have gone on the backburner temporarily for at least the next week. If u wanna work on ur deadlift only find "power to the people!" by pavel tsatsouline and follow it to the letter. You should be pulling 160-190kg withing 3 months. | ||
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Catch
United States616 Posts
On April 16 2012 07:05 FFGenerations wrote: 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 Isn't a third world squat just basically a super narrow squat? When I think of it, I think of the baby picture Eshlow always posts lol. Anyways, that might be a way to notice hamstring flexibility, but that's not how you do a squat with a barbell. In the 3rd world, your back is rounded, not rigid, and your butt is underneath your spine. That's fine if the load is only yourself, but once you get up to 400 pounds something like that would fuck you up. I think 3rd world is basically a measure of flexibility (and balance I guess). Then again, this is if I'm understanding what you mean by third world squat ^^ Cheers. | ||
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eshlow
United States5210 Posts
On April 17 2012 10:44 Catch wrote: Isn't a third world squat just basically a super narrow squat? When I think of it, I think of the baby picture Eshlow always posts lol. Anyways, that might be a way to notice hamstring flexibility, but that's not how you do a squat with a barbell. In the 3rd world, your back is rounded, not rigid, and your butt is underneath your spine. That's fine if the load is only yourself, but once you get up to 400 pounds something like that would fuck you up. I think 3rd world is basically a measure of flexibility (and balance I guess). Then again, this is if I'm understanding what you mean by third world squat ^^ Cheers. Babies have very good lumbar positioning without rounding of the low back http://www.bootcampfitnesskc.com/_wp/wp-content/uploads/2012/01/Squat-Baby.jpg http://davidlasnier.com/wp-content/uploads/2012/02/BABY-SQUAT.jpg 3rd world squat should have enough hamstring flexibility to keep lumbar neutral but often not the case for adults, and most adults need to work on improved hip mobility and ankle mobility as well. It's not super narrow.... feet about shoulder width maybe slightly out. You should be able to squat ATG with good form and heavy weights | ||
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shawster
Canada2485 Posts
my schedule is kinda wack. sometimes i find it hard to stick to a workout schedule. is maintaining a steady 3 on 4 off schedule that vital? what if you do like 2 workouts 1 week then 4 another? and is working out after playing sports all right? | ||
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Ludrik
Australia523 Posts
On April 17 2012 09:53 GoTuNk! wrote: If u wanna work on ur deadlift only find "power to the people!" by pavel tsatsouline and follow it to the letter. You should be pulling 160-190kg withing 3 months. Thanks man. I'm looking at some reviews for it now and it seems fairly interesting. | ||
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sJarl
Iceland1699 Posts
My start is wayyyyy to slow and grip has starting to become an issue so there will be more defecit deadlifts and row in the weeks to come. @Blonde: congrats man! going to be awesome. | ||
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Mementoss
Canada2595 Posts
On April 17 2012 09:53 GoTuNk! wrote: If u wanna work on ur deadlift only find "power to the people!" by pavel tsatsouline and follow it to the letter. You should be pulling 160-190kg withing 3 months. I googled power to the people and found this summary: + Show Spoiler + Power to the People Program (strength not size) Workout five days per week: Monday, Tuesday, Wednesday, Thursday, and Friday. Every workout is the same. Workouts take about 25 minutes. A deadlift variant today's work weight x 5 reps 90% of today's work weight x 5 reps A press variant today's work weight x 5 reps 90% of today's work weight x 5 reps Do not attempt a rep if there is any chance you might fail! Standard mixed grip deadlift (alternate grip each set) is suggested but other variants are also mentioned and explained Side press is suggested (which must mean doing it on both sides) but other presses are also mentioned and explained 3-5 seconds up for deadlift and press drop weight to floor for deadlift 3-5 seconds down for press 3-5 minutes rest between sets You can swap the order and do the press before the deadlift if you want to. Use chalk. No belt. No straps. No shoes (deadlift slippers ok if your gym requires shoes) No pre-workout stretching or warm-up sets. If you must then just do a couple lighter sets with two or three reps just to get into the groove. I haven't read the power stretching chapter thoroughly. Cycling Effective cycles are 8-16 workouts. Deadlift and press cycles can be independent. Start a cycle with 70-80% of your 5RM or a weight you can comfortably do 10 reps. You can increase the weights in a linear, flexible wave, structured wave, or step pattern during the cycle. Linear is +5 pounds per workout. Flexible wave is +5 pounds per workout and decrease weight when feeling tired and then work upwards again. Structured wave is +5 pounds per workout for four workouts and then -15 pounds and then work upwards again. Step pattern is +5 pounds then same weight for a one or several more workouts followed by another increase. Is this accurate? Do you have any experience with this program it seems easy lol. | ||
Daigomi
South Africa4316 Posts
On April 16 2012 01:23 Daigomi wrote: :DI've been doing SS for almost exactly six months (if you exclude a month in the middle where I couldn't do anything), so I thought it was about time to post an update. Six months ago I had never been in a gym in my life, and I hadn't exercised in 6 or 7 years, so I was very weak: 6 months ago BW: 82kg (180cm height) Squat: 45kg (5x5) Deadlift 50kg (5x5) Bench: 30kg (5x5) Press: 20kg (5x5) Chin-ups: 3-3-2 (started in December) After six months, I'm feeling a bit less like a weakling, but there's still lots of progress to be made. Current stats: Current BW: 83kg Squat: 130kg (5RM) Deadlift: 150kg (5RM) Bench: 75kg (3x5) Press: 57kg (5RM) Chin-ups (bodyweight): 9 Chin-ups (weighted): 8kg (3x5) Dips (weighted): 11kg (3x5) Also, here are some graphs of the progress. I'm only showing the max weight per session, and the width of the bar indicates number of reps: + Show Spoiler [Graphs] + ![[image loading]](http://i.imgur.com/YuGCF.png) *The dips in the graph are either from resetting or from small back injuries. If they coincide with a deadlift dip, it's because of an injury. ![[image loading]](http://i.imgur.com/cEylO.png) ![[image loading]](http://i.imgur.com/KFqLj.png) ![[image loading]](http://i.imgur.com/Ji99n.png) *I used to log press as military press, so the graph doesn't cover my first few sessions. ![[image loading]](http://i.imgur.com/dRocG.png) *This includes all the sets, not just the max, as that is more informative. Also note that I excluded the first few sessions, as I was doing half pull-ups then, not proper pull-ups. From 9 March the sets of 5 are weighted, but the graph doesn't show the weight. I've got a question regarding squats. I've gone up by about 20kg in the last month, but I'm starting to lean forward when I squat. It's strange because my weight doesn't shift from the heels of my feet, but when I go up my ass moves independently from my chest, so I'm forced to pull my chest up with my back. Is there anything I can focus on to stop this, and if not, how should I exercise to prevent this? Simply go 10kg back on squats and wait for my back to gain some strength? | ||
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KOVU
Denmark708 Posts
On April 18 2012 04:03 Daigomi wrote: Crossposting this from the PR thread, since I'm fairly happy with the progress and since it has pretty pictures: :D I've got a question regarding squats. I've gone up by about 20kg in the last month, but I'm starting to lean forward when I squat. It's strange because my weight doesn't shift from the heels of my feet, but when I go up my ass moves independently from my chest, so I'm forced to pull my chest up with my back. Is there anything I can focus on to stop this, and if not, how should I exercise to prevent this? Simply go 10kg back on squats and wait for my back to gain some strength? Saw the post in the PR thread, really sick gains. Big congratulations from here Are you squatting high bar or low bar? You should videotape yourself squatting, makes it really easy to pinpoint some errors. | ||
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