TL Health and Fitness Initiative 2012 - Page 312

On August 21 2012 15:30 phyre112 wrote:



Unless you're saying "football" as in soccer, and the you mean the girls team I don't think this is the same team. Girls high school volleyball team would be (at least imo) the same problem I was having earlier this summer with the dual-membership between my gym and the dance studio next door. 16-19 year old girls in spandex and leg warmers. Not conducive to focus.

On August 21 2012 19:49 kastoob wrote:

Mobility of everything hips and below as well as keeping chest up will help resolve your problem more commonly known as butt-wink. Keeping the chest up is usually a combination of concentration and how you've loaded the bar on your back. Vids will help us assess. Also working on mobility is always good. I personally try and make sure my hips spend some time below the knees in a third world squat everyday to maintain hip mobility.
I have heard form some people that butt wink removes itself given enough training.
You don't want to avoid going deep. If going that deep causes joint pain, I'd rather you reduce weight and work on getting depth with a good form.

On August 23 2012 00:38 Necosarius wrote:
Did power cleans yesterday, first time in months. I forgot how much they work the traps. I got reminded when I woke up today, damn they are sore. And my shoulders and collar bones are trashed But the workout was awesome!

On August 23 2012 10:18 Sparkle Motion wrote:
Hi TL Fitness,

I'm starting lifting now and I was wondering if I could get a few opinions on a workout plan I put together:

Alternating A & B every other day)

Workout A:
Pull-Up: 3x8
Squat: 5x6
Over-head Press: 4x8
Deadlift: 3x8

Workout B:
Bench Press: 5x6
Push-Ups: 3xFailure
Squats: 5x6
Bent-Over Row: 5x6

Anything I should be changing/doing differently? Thanks!

On August 23 2012 10:08 mordek wrote:
So curling in the squat rack, not cool. What about taking the barbell from the squat rack, to the nearby bench, and doing forearm curls with it? Oh and there were 2-3 barbells not in use on the floor ten feet away.

-.-

On August 23 2012 10:42 decafchicken wrote:

That's approximately the time I start throwing 20kg plates at people.

On August 23 2012 10:22 phyre112 wrote:


Linear progression?

What are your goals?

What is your height/weight?

Is your diet in order?

Have you read the training sticky?

On August 23 2012 10:54 Sparkle Motion wrote:


I read everything in the starting post, but I don't exactly know what you mean by linear progression.

And I'm 19, 5'9, 163 lbs. My diet hasn't really been totally in order (fair amount of carbs from white/whole wheat bread and brown rice, sufficient protein, mostly good fats, plenty of vegetables)

I also don't know what a reasonable but challenging goal for myself is, other than to lower my body fat percentage (as for from what to what, I don't even know that, but I'm estimating to change from 14 to 8/9).

On August 23 2012 11:15 kastoob wrote:

Linear progression is just the simplest form of progression in strength training. In starting strength you increase the weight every session (squat is usually ~2.5kg DL ~5kg every session). There are more complex versions of progression where you periodically test your maxes, but those are for more advanced/intermediate guys.
New to training, not sure what to do? Just do Starting Strength. Read the book and you learn a thing or two about proper training regimes, and once you're done with that usually you have a better idea what's reasonable for a workout.
I prefer setting precise number goals if you want to become stronger, i.e just aim for: 1.5 x bw squat, 2 x bw deadlift, 1x bw bench. where bw = bodyweight. This might take 6-8ish months, longer if you don't want to put on fat.
If you want to lower your fat it would probably be good to:
1st priority Replace bad habits with better food choices.
2nd Log your calories (this will mean you will have to periodically weigh yourself and cook for yourself)

On August 23 2012 14:11 ShadowDrgn wrote:
Just fyi, a 1.5x bodyweight snatch is seriously elite level, and a 1.5x bodyweight clean&jerk is pretty advanced too. Your bench goal looks reasonable at least.

On August 23 2012 14:13 bokeevboke wrote:

Oh, its not 1.5 x bodyweight, its 1.5x of what I can do now. Considering I've never done it, after some learning technique I guess I can do 1.2x/1.3x.