EPTUse straps:
-If you feel like it
-Compete in strongman and are allowed to
-Do some grip work since it will become a problem later on
TL Health and Fitness Initiative 2012 - Page 77
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sJarl
Iceland1699 Posts
Use straps: -If you feel like it -Compete in strongman and are allowed to -Do some grip work since it will become a problem later on | ||
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KOVU
Denmark708 Posts
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billy5000
United States865 Posts
tbh i didn't actually see the dumbass doing squats when i was resting in between sets, and i'm starting to doubt he even did (and thus he must have been doing other stupid shit) because what he did should have been commonplace to him for a while.. gonna make a conscious effort to observe others around me from now on. | ||
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rEiGN~
369 Posts
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Zafrumi
Switzerland1272 Posts
On February 19 2012 01:39 billy5000 wrote: some idiot did 1 rep of squat with 4 45lb plates on each side and deloaded all 4 plates from one side while on rack, which made the bar tip over to the other side. god knows what would've happened if the person next to him had been doing squats. but luckily he was doing deadlifts. tbh i didn't actually see the dumbass doing squats when i was resting in between sets, and i'm starting to doubt he even did (and thus he must have been doing other stupid shit) because what he did should have been commonplace to him for a while.. gonna make a conscious effort to observe others around me from now on. hehe same thing happened in my gym once  I helped the guy clean it up and he says "this is kind of embarrassing for an engineering student lol" and we laughed it off | ||
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Sparkle Motion
Canada18 Posts
On February 15 2012 06:08 Daigomi wrote: Regarding the exercise, the reason why the big three are called that is because compound lifts train you much more effectively than lifts that isolate muscles. That is to say, if you do a barbell curl (which isolated biceps) at your max weight, you are training your biceps at lets say 95% capacity. If you do something like a deadlift at max weight, which exercises most of the muscles in your body, you train all those muscles at 95% (or close to it) at the same time. So, doing "the big three" trains you more than (for example) doing ten isolation exercises, and it takes a quarter of the time. If you say you have access to 60lbs barbells, do you mean 60lbs of plates + a barbell? Also, you have quite a few dumbbell exercises, what kind of dumbells do you have access to? Other people might be able to give you more specific advice, but based on the equipment you've mentioned, you should be able to do dumbbell bench press, dumbell/barbell shoulder press, power cleans and deadlifts (you might not have enough weights to do deadlifts, but you could always ghetto it and tie some dumbells to your barbell if you need to). That's close to all the exercises needed to do starting strength, the only one you might not be able to do is squats. The other option, as someone has mentioned, is to go bodyweight exercises. You can find quite a few guides for these in the bodyweight sticky. I think the main thing is you need to do exercise in a way that you can systematically and constantly increase the difficulty. SS is good at this, since you increase the weight of any exercise the moment you succeed at your current weight. As far as I know, the bodyweight systems are similar in that they give you constant goals to work towards, and you don't end up just doing what feels right on the day (the Leangains article on fuckarounditis explains it quite well). As long as you work towards some goal and are constantly increasing the weights you are using, you'll gain strength, even if you can't do something like SS perfectly. For the barbells, they max out at 60lbs TOTAL weight :/ the reason why i don't have access to a real gym is because my program is actually over an hour off the main campus of my university, and they weren't too keen on spending money on a proper gym that would only be used by ~150 students, so we don't have much. for dumbbell presses, i find that i cannot balance the dumbbells properly, and they always end up waving around laterally when i bring them down/up :S | ||
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Knaso
Sweden3 Posts
On February 19 2012 02:19 Sparkle Motion wrote: For the barbells, they max out at 60lbs TOTAL weight :/ the reason why i don't have access to a real gym is because my program is actually over an hour off the main campus of my university, and they weren't too keen on spending money on a proper gym that would only be used by ~150 students, so we don't have much. for dumbbell presses, i find that i cannot balance the dumbbells properly, and they always end up waving around laterally when i bring them down/up :S You just need to get used to the exercise, I had the same problem in the beginning but you'll get the hang of it in no time. Don't know if anyone else got any tip for how to do it, for me it just came naturally after a while. | ||
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Malinor
Germany4732 Posts
On February 19 2012 01:39 billy5000 wrote: some idiot did 1 rep of squat with 4 45lb plates on each side and deloaded all 4 plates from one side while on rack, which made the bar tip over to the other side. god knows what would've happened if the person next to him had been doing squats. but luckily he was doing deadlifts. tbh i didn't actually see the dumbass doing squats when i was resting in between sets, and i'm starting to doubt he even did (and thus he must have been doing other stupid shit) because what he did should have been commonplace to him for a while.. gonna make a conscious effort to observe others around me from now on. Happened to me twice. Normally the rack can support three plates on one side and none on the other. That worked 200times in a row, but on that day it didn't. From then on I had to change my delaod strategy. Second time this happened to me was when I was not in my normal gym and the rack couldn't even support 2plates on one side. I had my MP3 player so loud, I just realized it when I had dropped of the plates I was carrying and some people looked at me all confused. The squat rack in my normal gym has pins that hold the barbell in place, so sometimes before squats I just do some stretches and hold onto the barbell to support myself. So one time I was at the other gym again and pulled myself away from the barbell with holding onto it, only that the pins there are nearly as high as in my normal gym. So I fell backwards three meters and the barbell shattered onto the safety pins with a big bang. I am very confused by all the stuff people forget in the shower, towels, underwear and most often shampoo bottles which are basically full. Really, you go into the shower nakes with a towel and soap and then you come back with a towel and soap. I thought these people most all be idiots of some sort, but at least I never have to by my own shampoo, rofl. A couple weeks ago I realized before showering that there was no shampoo in my gym bag. So I forgot it in the shower the day before. Oh yes, I forgot that I fell into a well once, because I wanted to sit on the back of an Hyperextensions machine, but the centre of gravity was not where I expected it to be. Forgive the idiots, embrace being an idiot, you will be one yourself someday. | ||
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billy5000
United States865 Posts
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FiWiFaKi
Canada9859 Posts
On that topic, does that ever happen to you guys. Maybe it's shallow of me to workout like that, but just when someone is watching me I try harder, and it's happening more and more ^__^. I get pumped up and I enjoy it a lot more than working out alone in that way. I feel like it gives me more motivation, I wouldn't be able to workout at my house even I had weights cause I'd just be too lazy I think. | ||
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MajinMojo
266 Posts
On February 19 2012 05:04 FiWiFaKi wrote: Amazing workout yesterday. I didn't eat anything or drink very much so I was light so I wanted to go for my PR with dips. I loaded on the plates on the belt one by one, putting it up to 110LB... I had like 5 people watch me, and I did it. Beautiful full range of motion 8 reps + 110lb at 163lb bw. On that topic, does that ever happen to you guys. Maybe it's shallow of me to workout like that, but just when someone is watching me I try harder, and it's happening more and more ^__^. I get pumped up and I enjoy it a lot more than working out alone in that way. I feel like it gives me more motivation, I wouldn't be able to workout at my house even I had weights cause I'd just be too lazy I think. I think it's only natural to want to showboat at least a little bit. Just don't let it compromise the integrity of your workout in any way ie; don't hurt yourself doing something macho. Lifted today instead of yesterday. My neck was still a little sore so I took the extra maintenance day. While squatting I kinda felt the soreness coming back. 1st work set at 195 felt horrible but I got through it. The next 2 sets were actually a little easier for some reason. Interesting thing on my 3rd set. I was pretty exhausted and overall apprehensive about trying for a 3rd set if my headaches would come back. But while I was resting some oldass dude went to grab his coat from the coatrack in the nearby corner. He was taking forever so I said fuckit and started my set with him just standing in the hallway. I started squatting and on the 4th and 5th reps while I was stalling to catch my breath and wonder if I could go grind out the last two he started coaching me. "One more! Up-Down that's it!" and so on until I got the last two. It was unexpected and pretty awesome. Then he gave me some advice like, "Get proper shoes and get a belt for when you start lifting heavier stuff." To which I said thanks and I would love those things money permitting LoL. Overall pretty chill dude. He also said that I don't have to go as low as I do which I'll probably ignore LoL. | ||
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GoTuNk!
Chile4591 Posts
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See.Blue
United States2673 Posts
Age: 22 || Height: 6'1/2" || Weight: 153lbs/69kg Starting Date: Now || Goal Date: Beginning of summer vacation Weight goals -- 130kg deadlift, 110kg squat 100kg bench Training goals -- Sub 6 minute mile Nutrition goals -- Salad a day, keep up eating healthy Sleep goals -- Enough to live happily/do well in coursework Misc -- Try and get a little more ab definition before summer Currently deadlift 100kg, squat 80, bench 75 (use this weight for whole workout, not one-rep max), goals in same terms. Mile time is hovering around 6:30 right now. Full time grad student though makes this a fun challenge- really have to be regimented in my work (physical and academic) | ||
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Malinor
Germany4732 Posts
On February 19 2012 04:41 billy5000 wrote: it's just harder to forgive someone whose mindless actions may seriously hurt others in a grave way. i should have noted that the squat racks are only about ~2 yards apart. personally, if i were in his shoes, i'd be more struck by how i could have seriously injured someone rather than how stupid i looked. but if no one had been near me, i'd probably be really embarrassed. my point is that many individuals go to workout in their own little worlds, not minding how they might affect others in the process, which is down right ignorant imo. I totally agree and I wasn't critizicing you. I just wanted to tell a little story There are so many people who really piss me off in the gym, but what can you do. On that topic, does that ever happen to you guys. Maybe it's shallow of me to workout like that, but just when someone is watching me I try harder, and it's happening more and more ^__^. I get pumped up and I enjoy it a lot more than working out alone in that way. I feel like it gives me more motivation, I wouldn't be able to workout at my house even I had weights cause I'd just be too lazy I think. Sometimes, I obviously like to impress people by lifting more thann them . But in general, I like it more if I have my space and there are not many people around. It is a bit hard to explain, but I have very clear goals in mind, and contrary to the past, I want to reach these goals to please myself and not anybody else. So even if I like the attention I get sometimes, I am very aware that I am doing all those for me and for very specific reasons, and people around me basically do not matter. | ||
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B-Roll
United States403 Posts
B-Roll Age: 21 || Height: 6'4" || Weight: 360lbs Starting Date: 02/18/12 || Goal Date: 07/01/12 Weight goals -- Under 300lbs Training goals -- Bench at least 250 Nutrition goals -- No more fast food Sleep goals -- Get a bed that works Misc/stress goals-- Ask out the girl I love on 07/02/12 | ||
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Release
United States4397 Posts
On February 19 2012 01:39 billy5000 wrote: some idiot did 1 rep of squat with 4 45lb plates on each side and deloaded all 4 plates from one side while on rack, which made the bar tip over to the other side. god knows what would've happened if the person next to him had been doing squats. but luckily he was doing deadlifts. tbh i didn't actually see the dumbass doing squats when i was resting in between sets, and i'm starting to doubt he even did (and thus he must have been doing other stupid shit) because what he did should have been commonplace to him for a while.. gonna make a conscious effort to observe others around me from now on. That is scary shit. Luckily the strongest guy at my gym only squat 300lbs. | ||
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MajinMojo
266 Posts
On February 19 2012 06:06 GoTuNk! wrote: When you lift heavy enough, people always watch/cheer four you. Specially when you drop 500 pounds of metal discs to the floor :p Hahaha it wasn't heavy! OK I guess 195lbs is heavy to me at the moment relatively speaking but that's nothing. Certainly not something that will turn heads. I wouldn't even openly brag about squatting until I could put up like 300 for a set of 5. | ||
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KaoReal
Canada340 Posts
I don't know if this is where I should be posting this, but I figure I'm better off posting here than starting a thread about my problem. I've had a bit of an issue with my shoulder lately. For a few weeks I've suspected that a winged scapula is developing. As of very recently, it's been interfering with my Press. I do my press with dumbbells, (it's all I have available, but they're sufficiently heavy,) and my left shoulder just kills me if I try to keep my elbow relatively tight. If i let my elbow flare out, I can do it just fine, but that's not cool with me because it's not the movement I'm aiming for. I've heard that chiropractic attention is the best bet for that sort of thing, but I really don't have any money to get professional help at the moment. What I've been doing is incorporating some exercises into my upper split to try to help remedy the situation: Scapula shrugs (like lateral shoulder flyes but with a shrug at the top) Decline narrow hand push-ups (following through, so to speak, pushing through the top of the push-up) Neutral grip face-pulls (bent over with dumbbells) Does anybody have any experience with this sort of issue? I really don't want to have to give up pressing! | ||
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BlondeOnBlonde
Canada150 Posts
On February 19 2012 14:14 KaoReal wrote: Hi guys, I don't know if this is where I should be posting this, but I figure I'm better off posting here than starting a thread about my problem. I've had a bit of an issue with my shoulder lately. For a few weeks I've suspected that a winged scapula is developing. As of very recently, it's been interfering with my Press. I do my press with dumbbells, (it's all I have available, but they're sufficiently heavy,) and my left shoulder just kills me if I try to keep my elbow relatively tight. If i let my elbow flare out, I can do it just fine, but that's not cool with me because it's not the movement I'm aiming for. I've heard that chiropractic attention is the best bet for that sort of thing, but I really don't have any money to get professional help at the moment. What I've been doing is incorporating some exercises into my upper split to try to help remedy the situation: Scapula shrugs (like lateral shoulder flyes but with a shrug at the top) Decline narrow hand push-ups (following through, so to speak, pushing through the top of the push-up) Neutral grip face-pulls (bent over with dumbbells) Does anybody have any experience with this sort of issue? I really don't want to have to give up pressing! 1 arm pulley face pulls is my favorite exercice when it comes to shoulder health. Check this video and try some stuff. Still, Its hard to help you more than that with so little info... | ||
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KaoReal
Canada340 Posts
On February 19 2012 14:22 BlondeOnBlonde wrote: 1 arm pulley face pulls is my favorite exercice when it comes to shoulder health. Check this video and try some stuff. http://www.youtube.com/watch?v=A0ONHZmsFec Still, Its hard to help you more than that with so little info... Thanks for the video, at a glance it looks like useful stuff. Do you know what sort of information you require? I'm not sure what else to say about it. It hurts almost all the time in the scapula area, and there's a lot of localized on the front and corner/tip of the shoulder when I'm pressing. Upright standing dumbbell rows also hurt like a bitch, I had to cut them from my routine. | ||
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