EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 33
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decafchicken
United States19932 Posts
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sJarl
Iceland1699 Posts
I've heard that the only proper route to Ohio is out of it lol. I think I'll be somewhat close to OU but more likely around the OhioHealth O'Bleness Hospital (since it is a clinical rotation). But I'll try to get around as much as possible during the stay if I'm not locked in at the hospital and at least find a gym to train at. | ||
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Philozovic
France1676 Posts
On April 09 2015 22:36 mordek wrote: I can't offer you qualified coaching but are you able to establish a good rack position without catching? For example just walking up to a bar in the squat rack and having your humerus get parallel with the ground? If you struggle to get in that position with your shoulder mobility than there's no way you'll get into a stable catch and front squat without being properly organized. On April 09 2015 23:11 decafchicken wrote: You're pretty decent off the floor. Around the knees you start using your arms to pull too much where you should have relaxed arms and using your lats to keep the bar close to your body. Bar is too far away from your body when you're finishing the pull, extend more at the hips and knees and don't jump up on to your toes so much (you'll come up on your toes a bit naturally during knee rebend/finishing the pull properly). Rack the bar better, get your elbows up and the bar into a solid rack position even if you have to loosen your grip on the bar as you pull it in. Your elbows are slow because your arms are tense and your pulling with them. Relaxed arms are fast arms. First part of your jerk doesn't look to bad. You need to get your front foot out more (shin should be perpendicular to the ground, knee shouldn't be past your ankle) and your back foot facing forwards/turned in slightly (this will help square up your hips). Lockout was pretty poor. Arms need to be relaxed on the jerk for a fast lockout, really extend your arms and actively catch it in the lockout position. I'm going to hazard a guess that you need to do a lot of hip and shoulder mobility as well as glute and rotator cuff activation exercises. Also, start eating about 5000 calories a day and doing tons of front/back squats. You need to put some meat on your bones. A lot of work from the high hang and hang focusing on relaxing your arms, keeping the bar close, and finishing your pull will help you a lot. Congrats on the PR, keep up the work! Thanks both, my rack position is that bad ? I didn't realize I felt that front squating wasn't really a problem. I know I have a lot of issue with hips mobility but I though shoulder wasn't really an issue I was wrong then. I know i'm way too skiny but I'm making progress !!! 67kg monday +19 since startin college + 9 since september I already squat 4 times a week (twice back and twice front) since January 5x5 each time (70 and 55 as of now) What kind of mobility and activator exercices would you advice me ? Thanks  | ||
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mordek
United States12704 Posts
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decafchicken
United States19932 Posts
http://www.jtsstrength.com/articles/2014/04/09/glute-activation/ http://bretcontreras.com/about-me/ Scroll down to the "Glutes" articles section, there's pretty much everything you could ever want to know. Shoulders: https://www.youtube.com/results?q=mwod shoulder mobility | ||
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farvacola
United States18818 Posts
On April 10 2015 01:19 sJarl wrote: lol, cant deadlift for shit at the moment but am working on that since I'll be staying with the orthopedic / sport medicine department which is nice. I've heard that the only proper route to Ohio is out of it lol. I think I'll be somewhat close to OU but more likely around the OhioHealth O'Bleness Hospital (since it is a clinical rotation). But I'll try to get around as much as possible during the stay if I'm not locked in at the hospital and at least find a gym to train at. I've spent about 22 years of my life in Ohio (I'm 26), and I'll say that you might be surprised when you end up liking it more than you expect. Midwesterners are pretty friendly, and they tend to love foreigners. Depending on how long you're in the state, make sure you visit Cedar Point (if you like roller coasters), check out Hocking Hills as Mordek said (it's one of the only geographically pleasing areas in the state), see an OSU game (if you like drinking beer/bullshitting about American Football in one of the biggest crowds in the country), and check out Cincinnati/Cleveland's food scenes if culinary tourism i your thing. Oh yeah, Athens has some really creepy places, so definitely check out the asylum and what not if that's your thing. | ||
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Philozovic
France1676 Posts
On April 10 2015 03:59 decafchicken wrote: I like these, especially the clamshells (i use a band around my knees) and the single leg deadlift progression. http://www.jtsstrength.com/articles/2014/04/09/glute-activation/ http://bretcontreras.com/about-me/ Scroll down to the "Glutes" articles section, there's pretty much everything you could ever want to know. Shoulders: https://www.youtube.com/results?q=mwod shoulder mobility Thank you so much | ||
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MtlGuitarist97
United States1539 Posts
Squat - 175x6x3 Deadlift - 225x6x2 Front Squat - 155x8x3 Tuesday Bench Press - 145x6x3 Barbell Row - 155x6x3 Overhead Press - 105x6x1 Pullups - BW+30x6x1 Barbell Shrugs - 155x12x3 Lateral Raises - 20x12x3 Friday Pause Squat - 145x4x6 Pause Deadlift - 195x4x3 Front Squat - 155x8x3 + Show Spoiler [summary of the workouts] + Overall not bad so far this week. On Monday the squats were really easy, the deadlifts were mildly challenging, and the front squats were pretty tough. I wasn't ever really in fear of not being able to hit all of the planned reps though. On Tuesday, everything was really easy except for the barbell rows. I had to switch over to more Pendlay-style rows since it's too hard for me to maintain the position of bodybuilding-style bent over rows. The accessory work was easy though. Going to increase the amount of weight for barbell shrugs tomorrow and I'll probably try to use 25s for the lateral raises tomorrow. Today nothing was particularly bad. The pause squats were a little annoying cause my stomach was killing me, but they were really easy in terms of the weight. The pause deadlifts were again super easy. The front squats were much easier than before, although my fingers feel a little sore by the end of the eighth set. I should be able to progress fairly easily on every exercise for next week. The front squats seem to be helping a lot for my quad strength, but we'll have to see as I get closer and closer to my previous 5rm for back squats. In other news, I'm going to Disney World next Thursday at 3 in the morning, so I can't actually lift on Thursday-Sunday. I also got two more pairs of 2.5 lb plates and I got a set of microplates that will hopefully last me for a long time to come. It should help a lot for adding weight to pull ups and maybe OHP when I'm in college. I don't think I'll need it much until college, but they're really portable. I got a $75 Visa gift card for some volunteer work I did for the last three years so I decided to finally buy some microplates :D | ||
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GoTuNk!
Chile4591 Posts
OHP 77.5kgx3x8 Dips 25kg x30 x26 x20 OHS walks for the lulz Cool video, in case anyone is looking for extra assistance exercises. Guy in the video was second at last Worlds u69kg, behind super human Liao Hui. | ||
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IgnE
United States7681 Posts
EDIT: that may be substantially less than 225, can anyone tell what it is? | ||
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phyre112
United States3090 Posts
On April 11 2015 08:51 IgnE wrote: Jumping squats with 225 rofl. EDIT: that may be substantially less than 225, can anyone tell what it is? blue plates are typically 20kg/44 lbs and green plates 10kg/22 lbs, so at least 80 kg/176 lbs. | ||
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sJarl
Iceland1699 Posts
Today's workout: Inc. BB BP: 20kg x 15-15-15, 30kg 12-12, 40kg x 6-6-6 Jerks: 20kg 8-8, 30kg 8, 40kg x 6, 50kg x 3-3-3, 60kg x 2 Some running. | ||
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SolaR-
United States2685 Posts
I am now on my second week in and I just strained my shoulder doing stupid dumbell flyes. I thought I would take it light and do a volume based bodybuidling routine to keep it simple while I get in shape again. That's the last time I ever do flyes. Hopefully, I am good in 2-3 weeks as it doesn't seem too serious(hopefully). At least I can still do deadlifts and squats. | ||
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coolTLname
United States315 Posts
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Osmoses
Sweden5302 Posts
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sJarl
Iceland1699 Posts
Then there is the additional bonus of looking better, being able to move heavy stuff and just in general liking to move heavy stuff. | ||
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IgnE
United States7681 Posts
On April 13 2015 05:42 coolTLname wrote: why do u guys enjoy lifting so much? I am uneducated. “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” | ||
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MtlGuitarist97
United States1539 Posts
On April 13 2015 09:16 IgnE wrote: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” I had that quote as a background for a while. Great quote. There's also a Robert Heinlein quote about how people shouldn't be specialists, that's for insects. We're designed to be able to do a huge amount of things. | ||
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Najda
United States3765 Posts
On April 13 2015 07:24 sJarl wrote: For me it is the sense of progression that keeps me going. Love to see the numbers go up. Then there is the additional bonus of looking better, being able to move heavy stuff and just in general liking to move heavy stuff. Absolutely the progression. Having a goal, working towards it and having concrete measurements of proof gives meaning to my life and every day I lift is like validation of who I am. It's something that money can't buy and genetics doesn't play a huge role in (at a casual level) so it's almost entirely just hard work with a tangible payout. Also catching a heavy snatch well is probably one of the best feeling in the world. | ||
zatic
Zurich15313 Posts
On April 13 2015 05:42 coolTLname wrote: why do u guys enjoy lifting so much? I am uneducated. I'll add vastly improved overall quality of life. This week was great, I finished my birthday squat challenge at 32 x 73.5kg @ 73kg BW. Also did a post-surgery 3x5 squat PR at 106kg. Now I only need to get my shoulder fixed so I can bench again. Another visit to the doc Wednesday, hopefully good news then. | ||
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