EPTTL Health and Fitness Initiative 2013 - Page 82
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mordek
United States12705 Posts
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feanor1
United States1899 Posts
I have been following this program since January. It is basically a 5x5 with some accessory work for some more volume(and less boredom). Three days a week with alternating workouts just like SS. Routine + Show Spoiler + A Squat 5x5 Bench Press 5x5 Barbell Row 5x5 Barbell Shrug 3x8 Skullcrusher 3x8 Chins 3x5-8 or Striaght Bar/Incline Curl 3x8 Hyperextention 2x10 Kneeling Cable Crunch 3x10-20 B Squat 5x5 Deadlift 1x5 Standing Press 5x5 Barbell Row 5x5 -10% CGBP 3x8 Straight Bar or Incline Curl 3x8 Kneeling Cable Crunch 3x10-20 While researching about lifting I realized a lot of my early failures were a result of not eating enough(At 6'6" its pretty easy not to). So i corrected that and have been trying to eat 3500 or so cals per day with enough of my macros. I have gone from about 185lbs to 208lbs while keeping BF% at the same or lower(Abs are visible now, they were not before. That is probably because there was no ab muscle before and not because of dropping fat). Main lifts progress + Show Spoiler + Bench 5x5 95lbs ----------->180lbs Squat 5x5 135lbs---------->230lbs Deadlift 5x5 135lbs---------->245lbs OH Press 5x5 50lbs-----------> 95lbs BB Rows 5x5 95lbs----------->185lbs (Estimating Starting weight here don't remember exactly) Pullups, went from one with shit form to 3x6 with full good form Anyhow I am turning to you guys for some form critique on my dead-lifts and squats. I haven't made any progress on sqauts in 2 months and have been going extremely slow on deadlift progress comparatively. I feel a lot of my lack of progress is do to a lack of confidence in my form(taking it slow is probably a good thing anyways). Don't have a squat video yet(will work on getting one Friday) But I have a deadlift video from tonight(I know Vertical Video Syndrome is preventable, but I wasn't really thinking about it). Starts at like 20 secs since the floor in this stop wasn't flat (WTF!). I am 6'6" so if any of you taller people have some tips for squats and deadlifts it would be much appreciated. Thanks for taking the time to read the wall of text. If anyone is looking to start lifting as a beginner and is looking for an alternative to starting strength I highly suggest Ice Cream Fitness 5x5 | ||
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Arisen
United States2382 Posts
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infinity21
Canada6683 Posts
Don't jerk the weight up, keep the bar close, and keep your arms straight. This will help your pull start from the same position. Notice how your ass starts from significantly different positions every rep? That needs to be consistent. | ||
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Eufouria
United Kingdom4425 Posts
Also it's a lot easier if the camera shot is side on from the bar, I can't see the position of the bar relative to your shoulders, which is also important. edit:Also I noticed on the way down you're bending your knees too early so the bar has to move forwards to go around them. The way down should pretty much by the way up in reverse so lower the bar over your knees and then bend them. | ||
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Pulimuli
Sweden2766 Posts
On June 13 2013 16:35 Arisen wrote: How long should you pause on the top position during the bench press? I was really struggling my second set of bench today, and my third set I just blasted out. However, I noticed that I was not pausing very long when I hit the top whereas durring my second set I paused for a good second or two every rep (did maybe 1/2 a second every rep on third) Not sure but i never pause if i have enough energy to keep the reps up, as you say in the later sets i paus for half a second or so every 3rd rep to gain some energy back. | ||
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Recognizable
Netherlands1552 Posts
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Arisen
United States2382 Posts
On June 12 2013 22:05 mordek wrote: Been listening to podcasts and presentations by kelly starrett (watching mwod too of course). Is there any reason not to like this man?? He has good info but if you're looking for reasons not to like him:his book is 60 bucks, and mobilitywod is a paid product. However can't blame a businessman for taking ppl for what they're worth | ||
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decafchicken
United States20164 Posts
On June 14 2013 04:08 Arisen wrote: He has good info but if you're looking for reasons not to like him:his book is 60 bucks, and mobilitywod is a paid product. However can't blame a businessman for taking ppl for what they're worth Book is ~30$ on amazon (0$ if you're a scallywag pirate) and he still has a ton of mwod stuff for free on youtube, both of which are entirely reasonable. | ||
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mordek
United States12705 Posts
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SoleSteeler
Canada5461 Posts
or Gym that's about 3 minutes away by walking, ~$40 a month. What to choose? Assuming the facilities are about equal... Free gym is free because my wife's brother is a manager at another branch and can apparently get us free memberships. | ||
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ShadeR
Australia7535 Posts
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ShadowDrgn
United States2497 Posts
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Arisen
United States2382 Posts
On June 14 2013 11:37 SoleSteeler wrote: Free gym that's 25 minutes away by walk (10-12ish by walk/bus/walk, plus bus fee) or Gym that's about 3 minutes away by walking, ~$40 a month. What to choose? Assuming the facilities are about equal... Free gym is free because my wife's brother is a manager at another branch and can apparently get us free memberships. I go to a gym about a block and a half away from my house for 30 or so a month and I love it. It's so convienient. However, I just stop in on my way home from work, so it's less of a detour. For me, the time saved in travel is worth the 30 dollars a month, so that's what you have to decide about your gym as well | ||
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Deadeight
United Kingdom1629 Posts
I'm going to a gym at the moment that is 2mins away from my work, means I can go do snatches in my lunch hour and then a proper work out straight after work. It's worth paying for that because I'm going to be working out so much more often. | ||
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Arisen
United States2382 Posts
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ShadeR
Australia7535 Posts
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Recognizable
Netherlands1552 Posts
On June 16 2013 19:51 ShadeR wrote: Now that your lifting a full length mirror is probably a 'better' measure of progress than the scales. This. The scale told me I didn't progress all that much, I didn't mind it but it was a little bit discouraging. However, let's say all the girls I was with on holiday were very impressed  With all the girls I mean only one :') I did get other random compliments on the beach, mostly from my female friends. And the before/after pictures show a clear difference altough the scale doesn't. Right now I probably have that ''toned'' physique many people aim for. I don't really have any goals aesthetically. I'll just keep training for strength and my body will adapt to whatever it sees fit. Anyway, I stood up really sick but I still went to the gym. Almost had to puke, luckily there was almost nothing left to puke. I did some chin ups before I went home. I'm starting to get discouraged. I've gone almost 2 weeks without any losses. I was steadily losing 2-4 lbs a week, and now I've stalled. The time coincides with starting to lift, so I don't know if I'm gaining muscle mass or if I'm just not losing for whatever reason. I wish I knew so I could correct the problem. On the upside I'm seeing good gains in both lifting and endurance running. I really want to be in the gym on my rest days too, its frustrating sitting watching tv or reading a book when you know you haven't exercised at all that day. I had that feeling as well when I just started. Now that stuff has gotten a bit heavier I just know that when I go to the gym on rest days I won't accomplish anything. | ||
tofucake
Hyrule19221 Posts
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Arisen
United States2382 Posts
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