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i was just typing "power clean" into my workout but i came across this...(ss thread)
In the book Practical Programming, Mark Rippetoe recommends that in place of the clean, the pullup and/or chinup be used until a solid base of conditioning has occured and overall strength has been developed. Once the trainee has progressed to the point where he requires a time of "backoff/reset/deload" (details discussed in Section III - Programming), then adjustments can be made to the training, and the power clean can be introduced at this time.
The original target audience of Starting Strength was the athletic coach, and it was assumed that the coach knew how to give the proper instruction in the clean. What is now known is that the target audience has somewhat morphed into the basic kid who wants to get big and strong, and is unable to properly piece together the technique necessary to perform the power clean safely and effectively.
Additionally, the power clean REQUIRES that the barbell be dropped rather than lowered slowly during the eccentric phase. Most gyms don't have bumper plates, and they frown on your dropping iron weights to the deck, even with padding on the floor. Mom certainly doesn't want little Jimmy dropping his weights onto the floor in the basement.
As such, the clean, though the preferred exercise, will probably not be practical or safe for most trainees. The row fills the niche vacated by the clean in this program.
http://forum.bodybuilding.com/showpost.php?p=13263240&postcount=13
well, theres barely enough room in my gym to swing a power clean let alone drop it down on the floor...i would get chucked out for being noisey LOL..... (WTF) at the very least i think people would gather around me telling me that im being dangerous... plus if its recommended to have some base strength before attempting them....well maybe i shouldnt... (i tried to do a chinup at end of my workout last week but was like lol no...). i am fully prepared to give it a shot ...
here is my workout list for tomorrow. you can probably half those weights coz i will be not using the smith machine for the first time..lol..
+ Show Spoiler +
0. Warmup before sets. Record 5rep maxes. Increase per session.
Bring key, paper, pen, phone, bottle..
1. Squat (3x5) 40, 45, 47.5,
2. Bench press (3x5) 32.5, 45, 47.5, 50,
3. Deadlift (1x5) 50, 60, 65,
4. Standing overhead military press
5. Abs (leg raises, situps, cable crunch, plank)
4. Chinup OR Pendlay row 20,
Extras: pullup, dip, cardio, biceps (12.5+)
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No offense but some of those guys are a little too narrow-minded about their own area. You don't HAVE to do olympic lifts, although they are very good.
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are u wearing any underwear in that picture
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Sanya12364 Posts
So you're flat chested. So what.
If you're here to whine, we really aren't going to help you at all.
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On October 29 2009 09:27 travis wrote:
are u wearing any underwear in that picture
doesnt look like it does it...hmmm
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On October 29 2009 09:32 TanGeng wrote:
So you're flat chested. So what.
If you're here to whine, we really aren't going to help you at all.
eh didnt think i came across that way but whatever, edited OP
edit: i just started going through this giant thread
http://forum.bodybuilding.com/showthread.php?t=728136&page=113
pix of skinny people "before" and "after"..... in just the last 2 pages there are some that will blow your mind!!!!
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You look like a normal guy.
Nothing to be ashamed of >.<
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Hey I'm curious, is it better to do lift weights and then go do cardio stuff like jogging / swimming or is it better to do cardio first and then lift weights in the same day?
My goal is to lose weight pretty much
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On October 29 2009 04:43 Foucault wrote:Show nested quote +On October 29 2009 03:13 SixSongs wrote:
I have a question.
I have a tore acl in my left knee, but I won't have it repaired anytime soon. Can I do squats, lounges, dead lifts, etc? Um, no definately not. You should do rehab work not involing squats, lounges and deadlifts if your knee is fucked.
On October 29 2009 05:09 TanGeng wrote:
Yes do not strain your torn acl. Do not do anything risky with it.
I stretch after my workouts rather than before. I begin with a light warm up just like you said.
There's nothing left to strain.
Properly executed squats and deadlifts will not use the ACL (as the femoral condyles stay directly over the tibia). However, I would not suggest squats & DLuntil you can build up to it.
Most of your work should focus on isolation at first and then move onto compound work such as lunges and unilateral work such as moving up and down steps. Use a rail to stablize yourself if you feel shaky.
Basically, what you are aiming for if you are not getting your ACL repaired (which you should honestly) is to get the hamstrings to take over the function of the ACL ligament's function. Function of the ACL is to prevent anterior translation of the tibia and thus your hamstrings will contract to do this.
As you get stronger add in the squats and DLs again, But be very careful and use spotters/racks so you can easily drop weight if necessary.
Also, why no repair? I can see that if you don't do any physical activity after.... but if you're young you REALLY should have it repaired...
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man looking at those before and after pics made me realize i need to gain a hell of a lot more mass. it's just so difficult stuffing yourself every 2-3 hours even when you're not hungry :r
although i must admit those pics were really motivating
errr isn't stretching supposed to be done after the workout??
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On October 29 2009 10:38 AzureEye wrote:
Hey I'm curious, is it better to do lift weights and then go do cardio stuff like jogging / swimming or is it better to do cardio first and then lift weights in the same day?
My goal is to lose weight pretty much
if u must do them at the same time, cardio after
if u don't mind splitting them up with a few hour break, either way works but IMO cardio after is better so u have more to give to ur str work
i think this question has been asked before, multiple times, and i think eshlow gave good advice, multiple times 
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On October 30 2009 02:46 travis wrote:Show nested quote +On October 29 2009 10:38 AzureEye wrote:
Hey I'm curious, is it better to do lift weights and then go do cardio stuff like jogging / swimming or is it better to do cardio first and then lift weights in the same day?
My goal is to lose weight pretty much if u must do them at the same time, cardio after if u don't mind splitting them up with a few hour break, either way works but IMO cardio after is better so u have more to give to ur str work i think this question has been asked before, multiple times, and i think eshlow gave good advice, multiple times
Yeah. In this order:
warmup/dynamic exercises/light movements
skill work
strength/power work
endurance/cardio
cooldown/static stretching/prehab/rehab
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Um his goal is to loose weight and not build muscle. You are basing that on the notion that you would want to focus on strength instead of endurance training.
So a runner would of course want to run first and then do some weight lifting.
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I don't post on this website as much as i used to, but I do come here often and read up on things, and this thread has been particularly inspiring to me. I should have posted here long ago, but I just never did. Here is my story.
I have struggled with being overweight/obece for a large portion of my life. I have had 60+ lb swings at 3 different times in my life. This latest being my absolute worst so far. I started my weight lossjourny at 327 lbs. I would literally be eating all times of the day without a single care about what was going into my body. I've found that it has mostly stemmed off of depression, but thats another story that I would care to not get into, Imma stick to the weight.
So this has been a 17 week endeavour so far and I have managed to get myself down to 226 lbs, and planning to go further. I just figured I would share the hope and possibilities with those on this website that are looking to lose a large portion of weight and that may be struggling. This is the first time I have lost 100+ lbs. My record before this recent swing was 88 lbs. I have changed a lot of things in my life in order to make sure that I never end up over 210 lbs again. (I am not there yet but i do soon plan to be.)
The thing about losing weight is, once you start it really isnt that hard. The problem with people who struggle with weight problems is that they usually don't start worrying until something bad happens. Well before I started I had developed high cholesterol, and sleep apnea and the heart of a 40 year old at age 23. That scared the shit out of me and I knew it was time to start focusing. Once i buckled down and really started watching my diet and exercising, my healthy lifestyle has become a routine.
When I first started exercising, it was running that got me going. I could not run morethan a half mile sustained at a time. Now, I can run up to 6.5 miles sustained without stopping, and plan to be running in a marathon by this coming spring in the US. I am posting all of this because I want everyone to realize that once you put your mind to it, it can be done, and that the only boundary is yourself. I waited way too long to do something about it, but as a result of my hard work my cholesterol is now great, and my heart is very strong. The best part about all of this is that I was able to accomplish this in 4 months.
My diet consisted of 5 small meals a day. Usually cereal in the morning, a snack mid morning, chicken/tuna for lunch, fruit for a snack, and a large heavy veggie salad for dinner. Truth is i love this food now, and it honestly makes me feel great. I do allow myself certain indulgences, but i will never again eat fast food or straight up sweets. By indulgence i mean things like whole wheat pasta or bread, or even something like a steak here and there.
I want to invite anyone who may need some help or have any other questions to pm me with anything you may need. I have my entire weightloss chart from the day i started howing how much i had lost each week. I will give you guys my before and after pics right now as well.
I also wanted to thank all of you in this thread who helped give me inspiration, even though I never let you know that you were. Seeing other people progress has what helped me get to where I am today. Thank all of you! Stay fit!
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looking good hootie looks like youre pulling an incontrol:D
i'm sure ull challenge him to a lift-off in no time:D
i think people like you should really document their journeys on major sites because a lot of people who need to lose that much weight just get lost and de-motivated at the sheer amount.
Also i was at Vitor Shaolin Ribeiro's school yesterday and got completely owned. That was the first time guy's strength has actually been a problem to me. Their guard strength is phenomenal.
It's good to get a reality check like that sometimes though.
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Hootie, that makes me fucking happy! Nice results indeed
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On October 29 2009 05:16 biomedical wrote:i was just typing "power clean" into my workout but i came across this...(ss thread) In the book Practical Programming, Mark Rippetoe recommends that in place of the clean, the pullup and/or chinup be used until a solid base of conditioning has occured and overall strength has been developed. Once the trainee has progressed to the point where he requires a time of "backoff/reset/deload" (details discussed in Section III - Programming), then adjustments can be made to the training, and the power clean can be introduced at this time.
The original target audience of Starting Strength was the athletic coach, and it was assumed that the coach knew how to give the proper instruction in the clean. What is now known is that the target audience has somewhat morphed into the basic kid who wants to get big and strong, and is unable to properly piece together the technique necessary to perform the power clean safely and effectively.
Additionally, the power clean REQUIRES that the barbell be dropped rather than lowered slowly during the eccentric phase. Most gyms don't have bumper plates, and they frown on your dropping iron weights to the deck, even with padding on the floor. Mom certainly doesn't want little Jimmy dropping his weights onto the floor in the basement.
As such, the clean, though the preferred exercise, will probably not be practical or safe for most trainees. The row fills the niche vacated by the clean in this program.http://forum.bodybuilding.com/showpost.php?p=13263240&postcount=13well, theres barely enough room in my gym to swing a power clean let alone drop it down on the floor...i would get chucked out for being noisey LOL..... (WTF) at the very least i think people would gather around me telling me that im being dangerous... plus if its recommended to have some base strength before attempting them....well maybe i shouldnt... (i tried to do a chinup at end of my workout last week but was like lol no...). i am fully prepared to give it a shot ... here is my workout list for tomorrow. you can probably half those weights coz i will be not using the smith machine for the first time..lol.. + Show Spoiler +
0. Warmup before sets. Record 5rep maxes. Increase per session.
Bring key, paper, pen, phone, bottle..
1. Squat (3x5) 40, 45, 47.5,
2. Bench press (3x5) 32.5, 45, 47.5, 50,
3. Deadlift (1x5) 50, 60, 65,
4. Standing overhead military press
5. Abs (leg raises, situps, cable crunch, plank)
4. Chinup OR Pendlay row 20,
Extras: pullup, dip, cardio, biceps (12.5+)
Try doing power cleans from the hang position (above the knee). So you dont have to worry about dropping the weight. It is actually easier to learn because you just work on the second pull (pulling the bar from right above knee). I'm not really good on technical terms for oly lifting since Im still a beginner but if you have questions on technique I will be happy to answer.
Also by doing power cleans from the ground, once you catch the weight, you can drop it on your thighs first. Then you can put it on the ground.
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So I've been eating no carbs except for some veggies and 2 apples today. My meals have consisted of mainly fat and protein and I feel quite weak right about now (9 pm) haha. I definately feel the difference without carbs and lethargy kind of kicks in. I'm probably gonna add in some carbs for breakfast, I'm thinking cashew nuts or something. Then carbs after workouts.
lol I can just imagine how someone would feel after a week on a strict LCHF diet. That's some hardcore stuff unless you're overweight, which I'm not.
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On October 30 2009 03:11 Foucault wrote:
Um his goal is to loose weight and not build muscle. You are basing that on the notion that you would want to focus on strength instead of endurance training.
So a runner would of course want to run first and then do some weight lifting.
It doesn't matter what his goal is. The prescribed is for the most part best for all scenarios.
ANd you're underestimating how much strength training (even on the side) helps with weight loss and conservation of muscle mass.
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