TL Health and Fitness Initiative 2013 - Page 114

On September 07 2013 03:57 phyre112 wrote:


Sure, it's nota good thing to do, and if you continue to do it indefinitely it's going to result in an injury... but it's not the kind of thing where you need to drop 100 pounds from your squat and freak out about correcting the form, because you're going to paralyze yourself if you do it one more time. It's the kind of thing that you need to understand, and cue yourself properly, while you continue trying to make progress.

On September 07 2013 04:01 Osmoses wrote:
@snuggles: those are /fit/ comics drawn by a guy called sir. The rest can be found at sirartworks tumblr, and they are all hilarious :p

On September 07 2013 04:01 Osmoses wrote:
@snuggles: those are /fit/ comics drawn by a guy called sir. The rest can be found at sirartworks tumblr, and they are all hilarious :p

On September 07 2013 16:34 NeedsmoreCELLTECH wrote:

"as I grip the bar, my heart is beating harder than a white trash step-father". This is gold, thanks for sharing.

On September 07 2013 16:39 Arisen wrote:
How long at the gym is too long? I entered the gym tonight at ~12:15 and left at around 2:40 PM or so. When I was there, it seemed like I got through everything and didn't mess around too much, but it seems like it's a long time. For a sample, I did my SS exercieses

Squat 195x5x3
Bench 105x5x3
Deadlift 240x5x3

(sometimes inbetween really hard squat sets I will do some basic kettlebell swings with a 30 pounder while I try to get ready for the next set squatting)

then I do some isolation stuff; today I went with legs;

Leg press 230x5x3
Leg Extensions 130x5x3
Leg Curls 110x5x3
Calf raises 135x5x3


Here I will prepare my protein shake (make with just powder+water and shake) Then I do some cardio. Previously I had been running, but ever since I came back from my injury, I've been having a rough time trying to get running endurance back, so I've been doing alternate cardio. Today, I did heavy bag (I try to do each with good intensity; it dies off a little after the first few "rounds")

Straight jab x 10 then bodyweight squats x5 rpt 3 mins
Cross Jab x 10 then bodyweight squats x 5 rpt 3 mins
Cross-Stright combo x10 then Squat jumps x5 rpt 3 mins
Clinch Knees x10 each then jumping jacks x 10 rpt 3 mins
Free Style on bag at full clip (moving around a lot) 5 mins
3 mins full clip on Speed Rope


Between moving stations, racking/unracking weights, breathers in between sets, it adds up to a lot of time. Is spending so much time hurting my overall improvement? I rest 1 day inbetween workouts, and do standard SS (S, B, D then S, P, C) with alternating isolation exercises (arms/chest, legs, shoulders and core). Cardio only one sunday

On another note, is it really OK to do squats every other day? I know a lot of guys at the gym who will only hit one group every week; that is to say they will do legs/back one day, so for a week they won't do squats, deadlifts, or cleans. I was told to use SS, and I'm happy with it so far, but I'm just curious why there are conflicting views on this and why the SS program believes in doing it this way

On September 07 2013 17:36 Osmoses wrote:

Well, you do seem to be doing alot. Adding isolation and cardio after SS means you're basically not doing SS anymore, but if you're still making linear progression I suppose it's fine. The people who squat once a week do it because they are at a point where their bodies can't handle more.

Edit: to clarify, an untrained person's body takes longer to recuperate after exercise, but because the weights the lift are lower, they can still do it more often. A well-trained person's body can deal with alot more strain, but because they in turn lift alot heavier they still need more days to rest.

If you eat alot, sleep alot and are relatively young you can do more than the average middle-ager. Just keep in mind that the assistance exercises and the cardio may be doing more harm than good in the long run.

On September 08 2013 01:49 phyre112 wrote:
Jamie Lewis (chaos and pain guy) even squats more than once per week (although only once "heavy", other day is some BS like jump squat triples with 400lbs lol), so I don't think anyone here needs to worry about getting close to the point they can't squat a few times a week.

@osmoses that sounds like something wendler (the 531 guy) would say. But for him iirc it's a case of having been a powerlifter for 20 years and having so many injuries he can't really walk too often, let alone squat.

@arisen: The reason these programs are different is because they have different goals. Like osmoses said, guys that are focusing on one body part a week are trying to "get big" (and doing it in a less effective way) and someone doing SS is trying to "get strong" either for athletic performance, general use, or to "get big" later on. Anyway, you're doing too much isolation work. That's not the goal of the program, and you're compromising progress by trying to do two things at once. Either do SS, and maybe add ONE assistance per day to it, or admit to yourself what you really want, and get on a push/pull/legs 6 visits per week routine.

20 minutes is the longer end of cardio you should be doing if you're going to do a strength program like that - I've been doing some 10 minute metcons that mostly consist of pushups, kettlebell swings, box jumps and a little bit of rowing (lol crossfit) at the end of my workouts if I have time/a lot of energy, and even that is incredibly draining for the next workout I have scheduled. I suppose if you're eating and sleeping enough though, you can do whatever you want.