EPTAfter that I've done some tests at home and I see my back actually starts to round right before parallel. I'm wondering how I can fix this and what are good exercises to improve my hip flexibility?
TL Health and Fitness Initiative 2012 - Page 181
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Meat
Netherlands3751 Posts
After that I've done some tests at home and I see my back actually starts to round right before parallel. I'm wondering how I can fix this and what are good exercises to improve my hip flexibility? | ||
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jjhchsc2
Korea (South)2393 Posts
for HIIT training what is the optimal time for each interval with how many sets? eg- 30 second sprint/60second rest for like 7intervals? (10mins) or is it just personal preference and needs? | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On April 25 2012 19:27 Liquid`Meat wrote: Squats have been giving me a lot of backpain, two weeks ago I couldn't really sit and walk for 2 days straight. Don't want to go through that again so I deloaded and decided I need to improve my technique. Funnily enough the next time I lifted a guy approached me and said i was squatting too deep. First I thought it was another idiot who thinks that squatting parallel is bad for you but he said I wasn't flexible enough to go below parallel. He offered to tape me and indeed, when I get around parallel my back rounds. After that I've done some tests at home and I see my back actually starts to round right before parallel. I'm wondering how I can fix this and what are good exercises to improve my hip flexibility? It might be ankle mobility. Try putting a plate your your heels and see if you can keep your back straight that way. If that's the case, you might wanna invest in a pair of Oly lifting shoes such as the Adidas, Nike or Reebok ones. Also, my strength is coming back fast. I think the biggest thing is that I'm not as aggressive on squats and deadlifts anymore; I used to get REALLY mad, which helps with speed off the floor. Oh well, gonna eat a fuckton and try to beat all of my PR's and then switch over to 5/3/1. Does anybody have experience replacing Dumbell Rows with Powercleans on that program? And BlondeOnBlonde, what days do you do the jumping squats? On squat day? On off days? On all workout days? | ||
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BlondeOnBlonde
Canada150 Posts
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FFGenerations
7088 Posts
On April 25 2012 19:27 Liquid`Meat wrote: Squats have been giving me a lot of backpain, two weeks ago I couldn't really sit and walk for 2 days straight. Don't want to go through that again so I deloaded and decided I need to improve my technique. Funnily enough the next time I lifted a guy approached me and said i was squatting too deep. First I thought it was another idiot who thinks that squatting parallel is bad for you but he said I wasn't flexible enough to go below parallel. He offered to tape me and indeed, when I get around parallel my back rounds. After that I've done some tests at home and I see my back actually starts to round right before parallel. I'm wondering how I can fix this and what are good exercises to improve my hip flexibility? i know what you mean, someone told me the same thing (dont go so low). but i havent had any back trouble caused by squats... he did say that you can cause micro fractures that will build up over time though. im not sure what the solution is. i try to stop just below parellel and power back up before i get too low. im not worrying about it personally coz i dont think ive had any trouble (and im REALLY poor mobility compared to average - though i only squat 80) idk, make sure you are squatting BETWEEN your legs (with a wide-ish stance), rather than just down. no idea if that will help | ||
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TheResidentEvil
United States991 Posts
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mordek
United States12705 Posts
Don't know if it's in my head or because I was sick at the beginning of the deload. | ||
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eshlow
United States5210 Posts
On April 25 2012 19:27 Liquid`Meat wrote: Squats have been giving me a lot of backpain, two weeks ago I couldn't really sit and walk for 2 days straight. Don't want to go through that again so I deloaded and decided I need to improve my technique. Funnily enough the next time I lifted a guy approached me and said i was squatting too deep. First I thought it was another idiot who thinks that squatting parallel is bad for you but he said I wasn't flexible enough to go below parallel. He offered to tape me and indeed, when I get around parallel my back rounds. After that I've done some tests at home and I see my back actually starts to round right before parallel. I'm wondering how I can fix this and what are good exercises to improve my hip flexibility? Stretch your hamstrings and calves Get down in asian squat and work on maintaining a straight back Oly shoes can be useful if your calves are getting flexible fast enough | ||
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dronefarm
United States260 Posts
I do live right next to a very, very large state trail that is very well maintained. I figured it might be a good way to start off to maybe bike 1/2 my allocated time up the trail, 1/2 back down. I have asthma, so running has always been hard for me, but I've always felt really good on a bike, so I think if I'm going for a largely cardio workout, biking is probably my best option. Some questions about biking I) What kind of bike is best for this type of activity? When I left for school I gave my 2 bikes away to my cousins, so I don't currently have one. I used to compete in BMX competitions doing wind sprints, as well as recreational enjoyment of some off trail stuff mountain biking. I don't know what type of bike is best, but I see most people who are serious about biking going with those very thin wheeled bikes (I call them road bikes, but I'm not sure what they are called) II) How do I get the most out of my time biking? Do I try to go as fast as possible for as long as possible, then go slow for a bit when winded, then repeat? Do I move at a steady pace all trip slightly above my comfort level? etc III) ANything else I should know? My other choice it seems is to go the gym route. I've never really gone to the gym in my life. I'm not sure weather it is most advantageous to stick to just cardio work in a gym, a mix between cardio and weight training, or go with pure weight training. Since I have so little information, I'm not going to ask specific questions regarding regiments in the gym, but some basic information would be great ^^ As a last note, I do live on a college budget, so my diet definitely isn't the best (healthy food is generally expensive food). I pretty much only eat pasta, chicken salad and occasionally something a bit nicer. What kinds of foods should a person try to be leaning towards on a low grocery budget while trying to lose weight/put on muscle mass? So, thanks! I would love any tips regarding my choice in exercise or diet considerations. Peace. | ||
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infinity21
Canada6683 Posts
I'd suggest you swap pasta for rice dishes as they are healthier and quite cheap. In general, you need to be eating enough protein while sticking to real foods as much as possible. Being on a student budget myself, I can't afford to eat a huge chunk of restaurant-grade steak every dinner so I stick to cheaper meats. In my opinion, you should get some good protein powder since they are the best in terms of grams of protein per dollar. Eat lots of veggies if you can. | ||
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mordek
United States12705 Posts
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extr3me
Norway145 Posts
 1x5 154lb / 70kg 2x5 264lb / 120kg 1x5 330lb / 150kg 1x5 396lb / 180kg 1x5 440lb / 200kg 1x1 485lb / 220kg Stay strong people! | ||
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Deadeight
United Kingdom1629 Posts
On April 26 2012 01:51 dronefarm wrote: Hi TL. I am 22, 6'0 male who weights ~250 lbs with a large frame. I'm not horribly overweight given my muscle mass, but definitely more overweight than I'd like. I've recently moved into a new apartment for school, and for the first time I'm living in a city. I'm looking to start an exercise routine, but don't know what to start with. I have a limited amount of time per day that can be allocated to exercise, so I want to choose something that is goign to get me the most "bang for your buck" so to say in terms of time investment. I do live right next to a very, very large state trail that is very well maintained. I figured it might be a good way to start off to maybe bike 1/2 my allocated time up the trail, 1/2 back down. I have asthma, so running has always been hard for me, but I've always felt really good on a bike, so I think if I'm going for a largely cardio workout, biking is probably my best option. Some questions about biking I) What kind of bike is best for this type of activity? When I left for school I gave my 2 bikes away to my cousins, so I don't currently have one. I used to compete in BMX competitions doing wind sprints, as well as recreational enjoyment of some off trail stuff mountain biking. I don't know what type of bike is best, but I see most people who are serious about biking going with those very thin wheeled bikes (I call them road bikes, but I'm not sure what they are called) II) How do I get the most out of my time biking? Do I try to go as fast as possible for as long as possible, then go slow for a bit when winded, then repeat? Do I move at a steady pace all trip slightly above my comfort level? etc III) ANything else I should know? My other choice it seems is to go the gym route. I've never really gone to the gym in my life. I'm not sure weather it is most advantageous to stick to just cardio work in a gym, a mix between cardio and weight training, or go with pure weight training. Since I have so little information, I'm not going to ask specific questions regarding regiments in the gym, but some basic information would be great ^^ As a last note, I do live on a college budget, so my diet definitely isn't the best (healthy food is generally expensive food). I pretty much only eat pasta, chicken salad and occasionally something a bit nicer. What kinds of foods should a person try to be leaning towards on a low grocery budget while trying to lose weight/put on muscle mass? So, thanks! I would love any tips regarding my choice in exercise or diet considerations. Peace. What's the trail like? I used to mountain bike (I had a xc bike as well a big DH bike), did it a lot but since moving to a city a few years ago, with no significant hills in easy reach, I now use a road bike (think wheels etc). Road bikes are awesome, I can get anywhere here faster than a car can, and it's astounding how fast they go. However, bumps are absolute hell, you really need a nice flat tarmac road. If it's perfect tarmac, get a road bike. If it's paved, just any bike will do. If it's a dirt or stone trail, look into just a hardtail, a rigid frame with just some cheap suspension forks. You don't need to spend a lot unless you're keen to start road biking. | ||
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grobo
Japan6199 Posts
I can not for the life of me make any progress when it comes to squatting, i'm stuck at ~200lbs/~90kg. My DL and Bench are going as planned, but Squatting won't improve. I eat a lot, i get my protein, the only thing wrong i can think of would be lack of sleep, i'm pretty sure my form is ok. | ||
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KOVU
Denmark708 Posts
On April 26 2012 03:46 grobo wrote: This is starting to bother me a lot. I can not for the life of me make any progress when it comes to squatting, i'm stuck at ~200lbs/~90kg. My DL and Bench are going as planned, but Squatting won't improve. I eat a lot, i get my protein, the only thing wrong i can think of would be lack of sleep, i'm pretty sure my form is ok. Hitting plateaus are pretty common, break them by deloading | ||
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decafchicken
United States20154 Posts
On April 26 2012 03:46 grobo wrote: This is starting to bother me a lot. I can not for the life of me make any progress when it comes to squatting, i'm stuck at ~200lbs/~90kg. My DL and Bench are going as planned, but Squatting won't improve. I eat a lot, i get my protein, the only thing wrong i can think of would be lack of sleep, i'm pretty sure my form is ok. what is your height/weight at? video of form? What reps have you been failing at for your sets at 90/90+? | ||
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Ahzz
Finland780 Posts
I just finished 2 weeks of SS. Here's the changes so far: squat 3x5: 60kg -> 70kg, Still easy. dislocating shoulders with a wooden stick really works wonders, I couldnt hold the bar with the proper form, but 2-3 mins of that exercise and I had no problems. My form has been improving, so the lifts even seem easier than when I began! Deadlift 1x5: 70kg -> 100kg Still having a somewhat easy time, ofc its really heavy, but once I get going I complete my reps no problem Bench press 3x5: 40kg -> 47.5kg Overhead press 3x5: 27.5kg 3x5 -> 32.5kg Yeah I'm a wimp I know lmao. getting the form is right is hard since especially in this exercise I naturally try to go to bad form, which makes lifting harder. Height: 187cm (6'3) weight: 70kg -> 73.5kg Of course I should mention that I purposefully started each excercise just a tad lower than what I knew I'd be able to do since I wanted to practise my form. Still, even during my first workout I was pretty close to what I thought I'd be able to lift then. Some questions though. At what point should I introduce power clean? Also, it sucks with BP/OHP when I alternate this way when you do press on wednesday, and the next time you get to do it is on monday, so thats a 5 day break in between. (I go to the gym mondays, wednesdays, fridays) I'm thinking of doing one more week of doing DL 3 times a week, so that I've been doing SS for 3 weeks, and then get powerclean going. Also slightly offtopic, but if anyone knows proteinshakes that actually taste half decent, pls tell me how/where. Mine taste absolutely disgusting, and I usually cant even down all of it. That's why I mix it to youghurt which is fine I guess, but someone told me that the proteins in milk products slow down the recovery aspect of proteins or something? dunno tho. ATM I don't even feel that I need recovery all that much, I feel pretty fresh each time I go to the gym. I just need the proteins, so I guess its not a problem | ||
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Mementoss
Canada2595 Posts
On April 26 2012 04:44 Ahzz wrote: Also slightly offtopic, but if anyone knows proteinshakes that actually taste half decent, pls tell me how/where. Mine taste absolutely disgusting, and I usually cant even down all of it. That's why I mix it to youghurt which is fine I guess, but someone told me that the proteins in milk products slow down the recovery aspect of proteins or something? dunno tho. ATM I don't even feel that I need recovery all that much, I feel pretty fresh each time I go to the gym. I just need the proteins, so I guess its not a problem Thissss. I have been planning on buying protein shakes forever but haven't yet because of the horrible taste memories from the last time I had them way back in high school. Maybe they were terrible because I mixed them with water and not milk? | ||
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mordek
United States12705 Posts
On April 26 2012 04:50 Mementoss wrote: Thissss. I have been planning on buying protein shakes forever but haven't yet because of the horrible taste memories from the last time I had them way back in high school. Maybe they were terrible because I mixed them with water and not milk? Not sure for Finland, but Canada is closer to me I buy the cheapest stuff I could find, which is Body Fortress at Walmart (they have a 3-pack bundle deal). The stuff tastes awesome. I look forward to it. I'm not sure about the quality compared to other more expensive stuff, but if you have any flavor questions just ask me, I've tried at least 4 of them, all good. | ||
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Hurricane
United States3939 Posts
I started 5/3/1 but I'm not sure I like how slow the progression is, I feel I can be making faster gains. The problem is it's summer and I'm vain and am cutting so I need something low-volume, which makes 5/3/1 pretty awesome. Anyone know a low-volume intermediate program with faster progression than 5/3/1? | ||
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