EPTThat website is really good. I think I'll take write down what I eat for the next couple of weeks, just to make sure. I need them abs for beachtime.
TL Health and Fitness Initiative 2012 - Page 186
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KOVU
Denmark708 Posts
That website is really good. I think I'll take write down what I eat for the next couple of weeks, just to make sure. I need them abs for beachtime. | ||
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Hurricane
United States3939 Posts
goal is 430 -> 475 DL. Gonna do some bench thing on thursdays because I can as well. | ||
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Nograa
4 Posts
Nogra Age: 24 || Height: 178 cm || Weight: ~75 kg Starting Date: some months ago || Goal Date: until my dying breath Weight goals -- long term: go up to maybe 80-85kg Training goals -- Improve strength and athleticsm Nutrition goals -- Keep hitting protein requirements; maybe look into IF Sleep goals -- at least 8h a day I enjoyed sports for my whole life. Was pretty decent competetive tennis player in my youth days and did a bunch of mid range distance running. Had to stop that cause of nasty chronic knee pain, that still bothers me. As of today im an avid badminton player and enjoy other sports like ultimate frisbee and beach volleyball on a weekly basis. I started going to the gym and taking care of my nutrition maybe 9 months ago. I did pretty much fuck around the first few months, then started educating myself and tried to get good basic form on basic compound lifts (- Squats, cause i was afraid to fuck up my bad knee), without strictly following SS. I basically went to the gym 3 times a week and tried to progress on 3x5, without squats and a bunch of acessory work like pull-ups, chins and dips. A month ago i decided to get squats into the equation (really form focussed at first), to finally get real SS to work. Started with Squat Progression a week ago. These are my current stats (5 rm) Squat: 70 kg (going up 5kg/session, still very doable) Deadlift: 125 kg (started deadlifting seriously maybe 2 month ago, so far i manage to add 5kg/week) Bench: 70kg (only can progress in 2.5 kg steps, since my gym doesn´t have smaller plates, maybe i should look into buying some, since i can´t always manage this progression) OHP: 47,5 kg (same as bench, stalling here) Power Cleans: 65kg (recently started doing those instead of bent over rows, form still not perfect, but hell its fun!) Some "obstacles" that might hinder linear progress: Too much sports: Aside of going to the gym 3 times a week i play sports at least 4 days a week. I realise that this is not ideal for my recovery, but i enjoy it too much to give it up. Will have to accept slower gains. Diet: Switched from vegetarian to a vegan diet a year ago. Did my homework and am able to at least hit my protein levels and everything else i need (so there shouldn´t be much of a problem). However, I think im not eating enough on some days, since my activity level is pretty high. But well - summer is there and for now im happy to maintain my weight and bulk up in the winter. Money: At the moment im a little over my food budget, since protein dense vegan foods (that are not beans, beans and... beans...) are pretty taxing to my purse. I recently got into homemade protein bars with oats, soyproteinpowder, peanut butter, soymilk and almonds, which are delicious and pretty costeffective - so there is hope to resolve this! tl;dr: Hi, im new here. | ||
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mordek
United States12704 Posts
On May 01 2012 05:38 Nograa wrote: As of today im an avid badminton player and enjoy other sports like ultimate frisbee and beach volleyball on a weekly basis. Nice! My kinda guy  Welcome, and be sure to keep us updated! I truly wish there was a convenient way to play badminton here. Also having other people interested in it. | ||
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Ingenol
United States1328 Posts
On May 01 2012 05:38 Nograa wrote: So i lurked this Subforum for a long time now and i guess since i´m starting to take lifting more seriously now i might as well start posting! Nogra Age: 24 || Height: 178 cm || Weight: ~75 kg Starting Date: some months ago || Goal Date: until my dying breath Weight goals -- long term: go up to maybe 80-85kg Training goals -- Improve strength and athleticsm Nutrition goals -- Keep hitting protein requirements; maybe look into IF Sleep goals -- at least 8h a day I enjoyed sports for my whole life. Was pretty decent competetive tennis player in my youth days and did a bunch of mid range distance running. Had to stop that cause of nasty chronic knee pain, that still bothers me. As of today im an avid badminton player and enjoy other sports like ultimate frisbee and beach volleyball on a weekly basis. I started going to the gym and taking care of my nutrition maybe 9 months ago. I did pretty much fuck around the first few months, then started educating myself and tried to get good basic form on basic compound lifts (- Squats, cause i was afraid to fuck up my bad knee), without strictly following SS. I basically went to the gym 3 times a week and tried to progress on 3x5, without squats and a bunch of acessory work like pull-ups, chins and dips. A month ago i decided to get squats into the equation (really form focussed at first), to finally get real SS to work. Started with Squat Progression a week ago. These are my current stats (5 rm) Squat: 70 kg (going up 5kg/session, still very doable) Deadlift: 125 kg (started deadlifting seriously maybe 2 month ago, so far i manage to add 5kg/week) Bench: 70kg (only can progress in 2.5 kg steps, since my gym doesn´t have smaller plates, maybe i should look into buying some, since i can´t always manage this progression) OHP: 47,5 kg (same as bench, stalling here) Power Cleans: 65kg (recently started doing those instead of bent over rows, form still not perfect, but hell its fun!) Some "obstacles" that might hinder linear progress: Too much sports: Aside of going to the gym 3 times a week i play sports at least 4 days a week. I realise that this is not ideal for my recovery, but i enjoy it too much to give it up. Will have to accept slower gains. Diet: Switched from vegetarian to a vegan diet a year ago. Did my homework and am able to at least hit my protein levels and everything else i need (so there shouldn´t be much of a problem). However, I think im not eating enough on some days, since my activity level is pretty high. But well - summer is there and for now im happy to maintain my weight and bulk up in the winter. Money: At the moment im a little over my food budget, since protein dense vegan foods (that are not beans, beans and... beans...) are pretty taxing to my purse. I recently got into homemade protein bars with oats, soyproteinpowder, peanut butter, soymilk and almonds, which are delicious and pretty costeffective - so there is hope to resolve this! tl;dr: Hi, im new here. Good luck! I assume you are vegan for ethical reasons, but do be careful with the amount of soy you're ingesting. It's known to be estrogenic and thus can make it difficult to increase muscle. | ||
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Nograa
4 Posts
On May 01 2012 06:14 Ingenol wrote: Good luck! I assume you are vegan for ethical reasons, but do be careful with the amount of soy you're ingesting. It's known to be estrogenic and thus can make it difficult to increase muscle. Yeah, i was concerned with my soy intake too. Its just the cheapest way to get protein on a vegan diet by far. After some research i found studies concerning soy intake, testosterone levels and muscle building, e.g.: Soy protein intake by active young adult men raises plasma antioxidant capacity without altering plasma testosterone "soy protein was found to produce an antioxidant effect in active young adult men without lowering testosterone concentrations." Soy protein bars and exercise "Background: Although soy protein may have many health benefits derived from its associated antioxidants, many male exercisers avoid soy protein. This is due partly to a popular, but untested notion that in males, soy is inferior to whey in promoting muscle weight gain. This study provided a direct comparison between a soy product and a whey product. Conclusions: Soy and whey protein bar products both promoted exercise training-induced lean body mass gain, but the soy had the added benefit of preserving two aspects of antioxidant function." I have no scientific background in the field of nutrition, so i can only trust such studies and look at my own body results, in which i don´t notice any negative side effects as of now. I don´t wanna say that soy is superior to other protein sources or that a vegan diet is the better choice from a nutritional point of view - any diet that deprives you of certain foods will be inferior to an omnivore. Meat and whey protein IS superior to soy. Soy is just the cheapest way to supplement protein in my choice of diet. Maybe i should look into Pea-based protein powder in the future to have an actual comparison to it. | ||
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Ahzz
Finland780 Posts
On more brighter news, some foreign dudes helped me correct my squatting and BP form a little bit. He said that my squat was really nice, better than 90% of people doing them in general, but I should go down a little bit slower and focus on having weight more on my heels while being down. | ||
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phyre112
United States3090 Posts
On May 01 2012 08:38 Ahzz wrote: Another monday, another day of mediocre results during workout lol. I'm somewhat convinced that two days of complete rest may be too much for ideal recovery at least at this point of my workouts (dunno about later), since it's already the second time. I ate more and healthier than on average, and I slept enough each night, so I dont think it to be about that. (Not as bad as I make it sound though, increased my squat and DL normally, but benchpress I was only able to do 5/4/3/3 instead of 5/5/5 while increasing the weight with 2.5kg) On more brighter news, some foreign dudes helped me correct my squatting and BP form a little bit. He said that my squat was really nice, better than 90% of people doing them in general, but I should go down a little bit slower and focus on having weight more on my heels while being down. Going down slower might help you keep tightness, and keeping tightness will help you with heavy weights. Having weight on the heels is CRUCIAL in the squat, if you let your weight come forward, you're going to let your hips out, and lose all your leverage, and you're going to be putting sheer forces on the knee that sooner or later are going to cause injury. If you get stuck doing like you did today on Bench Press, try keeping the weight the same and cutting your rest periods, might help you increase the weight when you go back to normal rest periods the next time. You can also try benching with a pause on the chest. | ||
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Ahzz
Finland780 Posts
On May 01 2012 09:02 phyre112 wrote: Going down slower might help you keep tightness, and keeping tightness will help you with heavy weights. Having weight on the heels is CRUCIAL in the squat, if you let your weight come forward, you're going to let your hips out, and lose all your leverage, and you're going to be putting sheer forces on the knee that sooner or later are going to cause injury. If you get stuck doing like you did today on Bench Press, try keeping the weight the same and cutting your rest periods, might help you increase the weight when you go back to normal rest periods the next time. You can also try benching with a pause on the chest. Thanks for the feedback. I was wondering why my knees feel sore after workouts recently, and that probably explains it. Not really pain, and not something that ever prevented me from doing some running, but an ache I'd definately notice. ya ill put effort to fixing it. | ||
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GuiltyJerk
United States584 Posts
 fuck ankle sprains. Although I'm seeing good progress on OHP and weighted chins :D:D:D:D | ||
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GoTuNk!
Chile4591 Posts
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Catch
United States616 Posts
Failing on a couple of my lifts, but that's what to expected after losing 15 pounds (twenty here soon) on my cut so far. Tomorrow has a 245 x 3+ DL, 170 x 3+ bench press on Thursday, and 255 x 3+ on squat Saturday. Trying to get down to 10% bodyfat by June 21st. I'm not too sure I can do it, and I have 400 bucks on the line >:| Just not enough time. Also been trying to track down weight plates for my home gym. I will be training people this summer, and I really want to get this stuff together. I had a shot at 690 pounds for 350 bucks (with two weight trees thrown in) off craigslist, but I haven't gotten an email back yet Such a bummer. Been researching a lot into kettlebells and plan on buying eshlows book so I have more to show than just barbells when I do train people. Low on cash though at the moment. Also reading and applying the SS book so I can properly and safely train people. And that's my weightlifting life, fellas. Cheers! | ||
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TheResidentEvil
United States991 Posts
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Jerubaal
United States7684 Posts
On May 01 2012 13:27 TheResidentEvil wrote: form check deadlift. bad quality vid. its pretty close to my max so it was heavy In my uneducated opinion, it looks like you are trying to lean back with your upper body instead of squeezing the glutes to lock out. I've also heard that when you go down, you have 3 seconds to lift or you start losing tension. Just something to keep in mind. Maybe someone more knowledgeable can critique further. | ||
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Jupiter
Australia73 Posts
On May 01 2012 13:27 TheResidentEvil wrote: form check deadlift. bad quality vid. its pretty close to my max so it was heavy Your hips are rising too fast. ![[image loading]](http://i.imgur.com/Lkk7h.png) This is the start of your lift. See how high your hips are? You're not getting any leg involved in the movement its all back. You should work on the setup at the start and then making sure that you dont shoot your hips up at the beginning of the movement. ![[image loading]](http://i.imgur.com/9MVBF.png) As you start lifting your hips stay in about the same position. So its only your back thats pulling. More like a stiff legged deadlift. I like to think of the movement in 2 parts. First I think of pushing my legs into the ground as hard as I can (rather than pulling the bar up) and secondly squeezing my glutes like Jerubaal mentioned. I'm sure other people will have more input though just something I noticed straight away. Also how much weight was that? you should try lifting without straps until you definitely need them. Or work on grip strength. Its good to see people posting videos here though. Everyone always has something they can improve or work on! I gotta run off to the gym now!!! | ||
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KOVU
Denmark708 Posts
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mordek
United States12704 Posts
On May 01 2012 23:14 KOVU wrote: 3 cups of coffee, a bag of caffein gummybears, no lunch, less than 4 hours of sleep, sore lower body... Will PR on deadlifts today. You crazy. Calves so sore from trail running Sunday and this morning. Need to get my "barefoot" running up to speed. | ||
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KOVU
Denmark708 Posts
On May 01 2012 23:21 mordek wrote: You crazy. Calves so sore from trail running Sunday and this morning. Need to get my "barefoot" running up to speed. I remember when I used to do a lot of running I thought my calves were pretty well trained. Ran ~50km per week. Did 25mins barefoot HIIT.. Could not walk properly for days. also, stupid would be a more accurate description of me, did pull a PR tho | ||
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GoTuNk!
Chile4591 Posts
End goal is 8-10% body fat @ 77kg. So I need to win 4kg of muscle and lose 2kg of fat yet (yes, it tells you that aswell :p) Will keep cutting till 73-75 and then work on putting on some muscle. Also u can check hidratation levels, which will be sick fun to check when I dehidratate/rehidratate for a powerlifting competition. Hopefully we can make sick money by selling them to some commercial gyms :p Below in spoilers the website of the thing so u can check out what it is, I guess it doesn't count as free advertising as I don't make any money if u buy anything from them. If it is I?m sorry and mod delete it + Show Spoiler + | ||
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Cecil
United States368 Posts
http://www.sports-tracker.com/#/view_profile/NeilMurphy Most of them are at the park near UCF, some are at my brother's neighborhood. I know a lot of the posts here are weights. I just through I'd step in with some endurance stuff here and there :3 | ||
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