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(i thought you just had a cute face!)TL Health and Fitness Initiative 2013 - Page 13
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FFGenerations
7088 Posts
(i thought you just had a cute face!) | ||
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phyre112
United States3090 Posts
Monday: Bench / Press, 2x5, 1x5+ Curls if it's bench day, 2x10-15 Weighted Chins if press day, 2x6-8 Squat 2x5, 1x5+ Wednesday: Bench / Press, 2x5, 1x5+ Curls if it's bench day, 2x10-15 Weighted Chins if press day, 2x6-8 Deadlift 1x5+ Friday: Bench / Press, 2x5, 1x5+ Curls if it's bench day, 2x10-15 Weighted Chins if press day, 2x6-8 Squat 2x5, 1x5+ with the rep-range exercise (curls and chins) add the minimum weight that you can once you've hit the top of the range, then work your way back up. the 1x5+ sets are "to failure" which is expected to happen between 5 and 8 reps. If you can't get 5, take a 10% deload. add the minimum amount to pressing movements, add 5 lbs to squat/dl. In addition to the above, body weight Chins should be done EVERY DAY - that includes "rest days". I believe the recommendation is 3xF OR 15 total reps, whichever is higher. There's also work recommended with a neck harnass, but I don't know anyone who has one of those available unless they bought it for this routine. | ||
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KOVU
Denmark708 Posts
Program seems fine, I think the failure every day is going to be too hard, and I remember that there is some scientific evidence against going to failure every day. Also personally I would add rows. Madcow's 5x5 is a really good program if linear progression is desired. | ||
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phyre112
United States3090 Posts
On January 17 2013 06:36 KOVU wrote: So basically it's like starting strength with no squat on deadlift day and a lot of sets to failure? Program seems fine, I think the failure every day is going to be too hard, and I remember that there is some scientific evidence against going to failure every day. Also personally I would add rows. Madcow's 5x5 is a really good program if linear progression is desired. SS advanced novice has you avoid squatting and deadlifting on the same day, although they do suggest a light squat or a front squat. I believe this program is meant to be run as a bridge between programs like SS and TM/Madcows. The idea behind the failure sets is simply that it's foolish to arbitrarily cap yourself at 5 reps on your final set. If you are capable of 6/7/8, do 6/7/8. If you are only capable of 5, simply do 5. It's more like the "rep maxes" on 5/3/1 than it is "going to failure" and it's supposed to drive progression on the same principle. Sure it's done for two exercises a day - but you're not supposed to be as advanced on this program as you are on 5/3/1, so the systemic load of each exercise is easier to recover from. As far as rows, in place of weighted chins I don't think there's much problem with that, the author just prefers chins (which is why there's such an emphasis on them.) One of the main critiques I've ever heard about SS is that there's not enough Pulling to balance the pressing/benching. Obviously this is a step in the right direction in fixing that. | ||
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FFGenerations
7088 Posts
monday bench 80kg 6-6-6 ish (-_-) dead 120kg 3, 110kg 3x5 squat 75kg 5-5 pullups 2 doubles 13 singles wednesday ohp 55kg 5-4, 50kg 5-4. problem with my breathing (as in i couldnt do it) otherwise might have gone better. pclean 60kg ~15 reps. took me like 30 mins before i could do even one. like i'd forgotten how to do them whatsoever. squat 70kg 5-5-5 pullups 5 doubles 7 singles bad week in that + i think smoking is really effecting some of my lifts (powerclean, breathing in ohp, squat, dead) + having 1-2 weeks off has fucked up my bench progress yet again and im almost fainting in powercleans and having to relearn them + i havent eaten enough and really suffering from it in my lifts/recovery. good week in that + getting some assignments done (will quit smoking after) + going to the gym has felt pretty easy and worry-free (im going to another, slightly closer gym) + cut down on fapping = much more energy all round + ohp 55kg 5 reps omg (though, according to my pre-christmas schedual, if i hadnt skipped so many workouts i should be doing 7 reps by now and 60kg next week) why am i writing so much whats wrong with me | ||
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Bigtony
United States1606 Posts
Age: 25 || Height: 5'4" || Weight: 157lbs Starting Date: 1 January 2013 || Goal Date: 1 June 2013 Weight goals -- 140lbs Training goals -- bodyweight bench press (currently 1 rep max is 100lb, barbell squat 180lb (currently 120), swim 5 laps in a row (25m pool) Nutrition goals -- eat more green vegetables. eat steel cut oats + fruit every week day for breakfast Sleep goals -- at least 6 hours of sleep per night, preferably 8 | ||
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phyre112
United States3090 Posts
@Bigtony sleep is REALLY important, and not getting enough sleep has a cumulative effect. You really should prioritize those 8 hours! | ||
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sc4k
United Kingdom5454 Posts
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FFGenerations
7088 Posts
been 70-80 bench for over 12 months i think. should be on 100+ right now. taking weeks off simply rapes my progress. can check graph later. sleep and food is insanely important, u will learn if you havnt already. 8 hours gogo | ||
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decafchicken
United States20161 Posts
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Ahzz
Finland780 Posts
Lol, two days ago I went to the gym, ready to tear shit up, and then I notice I have no gym pants. Didn't want to go workout in boxers. Too much of a wuss to squat in that. Came back for revenge next day and had a really nice workout . Stopping gym for christmas was a stupid idea, but I'm coming back quite fast, trying to eat and sleep the best I can. So far I've been able to manage it quite well. | ||
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HornyHerring
Papua New Guinea1059 Posts
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emucxg
Finland4559 Posts
Age: 25 || Height: 170cm || Weight: 62kg Starting Date: 1/17/2013 || Goal Date: 6/17/2013 Weight goals -- 72kg Training goals -- running 3000m in 12 minute (currently 2400m), Bench-lift: 60kg lol Nutrition goals -- eat healthier, eat more Sleep goals -- go early sleep Misc/stress goals -- the problem i have now is i go to sleep way too late, so the next day im wake up late and always feel freaking tired and dont wanna do anything, definitely need to fix this first =( and another problem which related to my body is that my muscles of the abdomen are not in good shape... i mean, not necessary need to get sixpack or something, but to get my fat from my abdomen away lol some tips/program how to get fat from my abdomen away effectively? | ||
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funkie
Venezuela9376 Posts
to the poster above: AFAIK, you cannot spot-burn-fat. Getting "lean and ripped" down there is a consecuence of good dieting and good exercising. Doing core lifts (Squats, deadlifts, etc) will help you get your core in a proper state so that when your eating habits catch up, you'll have that sexy 6pack you always wanted. Ask decaf, motherfucker doesn't even do a plank and the guy has a 4pack visible even when he's bulking lol. | ||
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phyre112
United States3090 Posts
On January 17 2013 20:02 HornyHerring wrote: Why would you stop working out for christmas anyway? I'd dare to say it's the worst time to do that. A lot of gyms close around the holidays. Other times, people are traveling with/to visit family. People don't always take a break by choice. @funkie there is no "AFAIK" to that - it is impossible to spot-reduce fat, period. | ||
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Ahzz
Finland780 Posts
On January 17 2013 20:02 HornyHerring wrote: Why would you stop working out for christmas anyway? I'd dare to say it's the worst time to do that. I would have had to prioritise gym over family and important events with friends at times, which I find somewhat unacceptable, or at least my priorities are not that way. I would have been able to work out irregularily, 1-2 times a week if I really tried to, which is what I probably should have done but what I didn't. However, my BW actually dropped 3kg during this time, which is also why I've been trying to concentrate really hard on eating clean/enough, along with working out. So far so good | ||
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mordek
United States12705 Posts
Edit: by everything else I mean your muscles of course, not advocating getting fat just to weigh a certain amount XD | ||
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Pulimuli
Sweden2766 Posts
On January 17 2013 20:22 emucxg wrote: Name/nick: emu Age: 25 || Height: 170cm || Weight: 62kg Starting Date: 1/17/2013 || Goal Date: 6/17/2013 Weight goals -- 72kg Training goals -- running 3000m in 12 minute (currently 2400m), Bench-lift: 60kg lol Nutrition goals -- eat healthier, eat more Sleep goals -- go early sleep Misc/stress goals -- the problem i have now is i go to sleep way too late, so the next day im wake up late and always feel freaking tired and dont wanna do anything, definitely need to fix this first =( and another problem which related to my body is that my muscles of the abdomen are not in good shape... i mean, not necessary need to get sixpack or something, but to get my fat from my abdomen away lol some tips/program how to get fat from my abdomen away effectively? you burn fat all over your body and not just on the abs - the abfat is one of the last places that the body burns fat from, nothing you can do about it but to lose fat all over your body | ||
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FFGenerations
7088 Posts
On January 17 2013 12:59 sc4k wrote: FFGenerations since when was your bench 80kg 6-6-6??? That's monster. went 6-5-2+3 apparently on 5/4/12 :/ https://docs.google.com/spreadsheet/ccc?key=0AjIvzoW04fGQdFM0YXVXRXNGVmZpMmZpa0JYM2stYWc this year will be better https://docs.google.com/spreadsheet/ccc?key=0AjIvzoW04fGQdHl2cl9wU3ZnZndCNlN1OC1EWm14RlE oh god its gym again tomorrow, shit is flying around so fast! | ||
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decafchicken
United States20161 Posts
On January 17 2013 22:01 funkie wrote: QUIT DAMMIT. to the poster above: AFAIK, you cannot spot-burn-fat. Getting "lean and ripped" down there is a consecuence of good dieting and good exercising. Doing core lifts (Squats, deadlifts, etc) will help you get your core in a proper state so that when your eating habits catch up, you'll have that sexy 6pack you always wanted. Ask decaf, motherfucker doesn't even do a plank and the guy has a 4pack visible even when he's bulking lol. Never been so lean at 100kg, I used to be like 18-20% bf last time I was this heavy. Probably around 12-15 now | ||
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