EPTTL Health and Fitness Initiative 2010 - Page 135
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rane
Finland17 Posts
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funkie
Venezuela9377 Posts
had to reset a bit Squat since my left leg was hurt all the way to the top.  | ||
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AoN.DimSum
United States2983 Posts
On September 23 2010 09:55 rane wrote: So it really isn't bad for you to do lifting without shoes? I've been doing that for the time I've been going to the gym which is around a month. lifting barefoot is fine. It is better than running shoes. | ||
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earti
Canada36 Posts
On September 23 2010 07:07 Catch wrote: Problems: Right now when I do cardio, and then go to legs, my legs are STILL sore from the last workout. It used to be I would run twice a week (Mon&Wed), and then do legs on Thursday. I've cut back to cardio once a week (As simply cutting the distance I ran on Wednesday didn't help), but they still seem kind of sore when I go to work out my legs are Thursday again. Although I also do a five minute warm up on the stationary bikes and stretch before EACH work out as well.. Do y'all think with doing it this way will work once I take in additional nutrients? (I'm going to eat more and drink a protein shake after each work out [not abs+cardio]) , and/or should I cut the warm up before the workout and just stretch or... What? Just a quick question about carbs too. I read on exrx.net that a good thing is to eat carbs asap after a workout. I thought beforehand was good, then waiting an hour before lifting to use primarily carbs as your energy source? I guess I need to really read up on these nutrients :\ If you're doing your running on a street pavement it will definitely make your legs sore (legs landing on concrete ain't fun), Running on an actual track pavement will help reduce that impact, or, finding low-impact options for your cardio days. Some suggestions are wind sprints (intervals of sprints), or walking on an inclined treadmill (just a few suggestions). I wouldn't skip warmups and stretches... it prevents injury!. It's also good to stretch after the workout to restore some range in motion (unless you are stretching after your workouts as you cool down). I'm thinking it's more of a matter of more rest than it is nutrition, as you have to eat anyways to keep your workouts going. I know for sure at least you're getting enough food in since you're able to do your workouts with great intensity (hence, the soreness). It wouldn't hurt if you eased off the legs to allow it to recover fully. Heavy weight can be handled easier with fresh legs. I'm not much of a fan of a decicated day of abs. I usually do abs in conjuction with another resistance exercise done after. A lot of your workouts will work your abs indirectly (especially legs), and even that, you don't need to spend too much time either since it's not that of a big muscle group to spend a dedicated day on (At most, 15 minutes of ab work is enough). Finally, about carbs after a workout. After an intense workout, your body is still replacing the lost glycogen used in the muscles. A small, simple carbrohydrate drink during that window will help with the process, as that sugar is used to replace the glycogen at a faster rate than it does normally. Also, a little bit of protein will help as well during this process, but it's more of a ratio of 4:1 carb-protein. It is still okay to eat something an hour before a workout so you don't feel hungry, but not necessarily needed since there's already energy stored in your muscles for your body to use from the previous recovery period. If you workout in the morning, definitely some food to keep the hunger away. | ||
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decafchicken
United States20168 Posts
On September 23 2010 07:07 Catch wrote: Ahhh been feeling good. Lifting well, even with college starting (although it just started today...). Next week will be my deloading week, so my plan for my start date is pushed back to october 4th. But hey, who cares lol Anyway, my schedule is going to look like this I believe: Monday: Cardio (1 mile run) Tuesday: Back&Biceps Wednesday: Off Thursday: Legs Friday: Abs Saturday: Chest, triceps, and shoulders Sunday: Off Rationale: Cardio just so I'm not in shitty cardiovascular health, back and biceps are on tuesday with the next day off because usually I find myself too tired to do biceps after I'm done with back, so I'll have an extra day if I need it. Thursday Legs followed by abs. I feel if I do abs twice a week along with legs, then I won't give my core enough time to recover in between and I don't want that lifting no heavy ass weights, especially if I will be doing squats and deadlifts, with an unstable core. Saturday speaks for itself. Since I've picked up the quality of this workout (That used to take me an hour and a half to do), now it only takes me ~one hour. Problems: Right now when I do cardio, and then go to legs, my legs are STILL sore from the last workout. It used to be I would run twice a week (Mon&Wed), and then do legs on Thursday. I've cut back to cardio once a week (As simply cutting the distance I ran on Wednesday didn't help), but they still seem kind of sore when I go to work out my legs are Thursday again. Although I also do a five minute warm up on the stationary bikes and stretch before EACH work out as well.. Do y'all think with doing it this way will work once I take in additional nutrients? (I'm going to eat more and drink a protein shake after each work out [not abs+cardio]) , and/or should I cut the warm up before the workout and just stretch or... What? Just a quick question about carbs too. I read on exrx.net that a good thing is to eat carbs asap after a workout. I thought beforehand was good, then waiting an hour before lifting to use primarily carbs as your energy source? I guess I need to really read up on these nutrients :\ Problems: Scrap everything above and read the OP Do Starting Strength and eat like a horse (natural foods, lots of protein) | ||
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Drowsy
United States4876 Posts
What exactly does Russian weightlifting programming entail? From what I've gathered, the Bulgarian system is aimed at creating clean and jerk and snatch specialists, whereas the Russian/Chinese system is geared at creating all around monster athletes. The other important difference is that they employ formal periodization. They seem to do more bench/deadlift/heavy pulls/non competition lifts just to get stronger overall. A Bulgarian weightlifter's average training week is something along the lines of back squat or front squat and the two competition lifts to their max for the day 2-3 times a day 6-7 days a week. What does a Russian or Chinese training week look like? How do they balance pure strength work with competition lifting? oh yeah my foot is pretty much back to 90% and I never had to see a doctor or chiro thankfully. | ||
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funkie
Venezuela9377 Posts
Today when I was Squatting with my last sessions weight, my leg started to hurt in two places: ![[image loading]](http://chestofbooks.com/health/body/massage/Handbook-Of-Anatomy-For-Students-Of-Massage/images/Fig-71-Muscles-and-Cutaneous-Nerves-of-Leg-Anterior-View.png) This pain is all on the left leg, and it's right next to the middle of the tibia (down) and according to the image above, My adductor Longus or my Gracilis is hurting. Real bad. It hurts the most when I'm squatting and I'm going up. I don't know, when I rest it goes away, but when I try to do like "warm ups" (without weights) I feel some pain, not bad, and well, I don't know what to do. Should I go see a doctor?, Massage it? | ||
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decafchicken
United States20168 Posts
http://emedicine.medscape.com/article/307308-treatment probably need more info on the tibia | ||
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Drowsy
United States4876 Posts
On September 23 2010 13:32 funkie wrote: I need some serious help regarding what to do next. Today when I was Squatting with my last sessions weight, my leg started to hurt in two places: This pain is all on the left leg, and it's right next to the middle of the tibia (down) and according to the image above, My adductor Longus or my Gracilis is hurting. Real bad. It hurts the most when I'm squatting and I'm going up. I don't know, when I rest it goes away, but when I try to do like "warm ups" (without weights) I feel some pain, not bad, and well, I don't know what to do. Should I go see a doctor?, Massage it? By tibia, do you mean the area in your ankle/calf on the outer side? That can be caused by coming up on your toes while squatting and it will take several weeks to get better. If that's not what you're trying to refer to, ignore me. I can't help much with the hip/groin pain, but I've had the tibial pains before and that can be quite brutal. | ||
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funkie
Venezuela9377 Posts
![[image loading]](http://imgur.com/TIY6y.jpg) Red spots mark places where I feel pain. | ||
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eshlow
United States5210 Posts
On September 23 2010 13:16 Drowsy wrote: Eshlow or Dimsum or whoever might be knowledgeable: What exactly does Russian weightlifting programming entail? From what I've gathered, the Bulgarian system is aimed at creating clean and jerk and snatch specialists, whereas the Russian/Chinese system is geared at creating all around monster athletes. The other important difference is that they employ formal periodization. They seem to do more bench/deadlift/heavy pulls/non competition lifts just to get stronger overall. A Bulgarian weightlifter's average training week is something along the lines of back squat or front squat and the two competition lifts to their max for the day 2-3 times a day 6-7 days a week. What does a Russian or Chinese training week look like? How do they balance pure strength work with competition lifting? oh yeah my foot is pretty much back to 90% and I never had to see a doctor or chiro thankfully. Are you talking about classic periodization or some variation of periodizatoins that are out there now? Bulg is high frequency decently high volume. Basically, unless you have a base of weightlifting for 10+ years I would not try this styule of programming at all. It's highly conducive to overuse injuries and burning out. The only reason they do this is either you're the eastern bloc countries or china where you have hundreds of athletes to throw in a meat grinder and hope you get a world champion out of it. Plus someo f them are juicing. Some variation of periodization is the way to go... I personally like daily undulated periodization after you build a fairly good strength base (at least 2x squat, 2x DL). Classical periodization has the mesocycles fo trainig that are broken down into specific phases like hypertrophy, strength etc. called microcycles. A lot of the newer variations like DUP and other types of block training try to allow faster progress thought the fact that you actually lose adaptations because of not going through phases as often (like hypertrophy weeks may be 6-7 weeks apart). Ummm I may be able to pull some articles up on this ifyou want. If you want to browse through stuff EliteFTS has a fairly good article section and usually has some periodization type stuff but you might ahve to lok through a couple pages because their article topics vary. -------------------------------- funkie: The groin one is almost always a groin strain... this will guide you through that http://www.eatmoveimprove.com/2010/01/on-muscle-strains/ As for the calf one I'm not quite sure. Dig in with your hands and try to massage it out and see what happens. All I can tell is if you strained your groin doing SS then your mechanics are probably off... do you have any vids of you squatting that we can take a look at? | ||
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funkie
Venezuela9377 Posts
I think it was on my Taebox class. Edit: Nonetheless, I will bring my camera tomorrow to the gym, and take a vid of me doing the warmup sets of Squats, If the pain is there tomorrow, I don't think I'll be doing my worksets. Edit: maybe I should do the video without any weights at all. I'll try to take the video today and upload it right away. | ||
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AoN.DimSum
United States2983 Posts
On September 23 2010 13:16 Drowsy wrote: Eshlow or Dimsum or whoever might be knowledgeable: What exactly does Russian weightlifting programming entail? From what I've gathered, the Bulgarian system is aimed at creating clean and jerk and snatch specialists, whereas the Russian/Chinese system is geared at creating all around monster athletes. The other important difference is that they employ formal periodization. They seem to do more bench/deadlift/heavy pulls/non competition lifts just to get stronger overall. A Bulgarian weightlifter's average training week is something along the lines of back squat or front squat and the two competition lifts to their max for the day 2-3 times a day 6-7 days a week. What does a Russian or Chinese training week look like? How do they balance pure strength work with competition lifting? oh yeah my foot is pretty much back to 90% and I never had to see a doctor or chiro thankfully. I dont really know much about each training. But risto sports went to china recently and have a bunch of videos of teams around china training. check out their facebook. They travel all over the world and write about many countries' training philosophies. http://www.ristosports.com/blog/ also a friend went to world weightlifting championships and wrote a blog about it. I will ask for link. Oh yeah I also know someone who lifted at worlds,Danica Rue, I met her while training with a friends team. | ||
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eshlow
United States5210 Posts
On September 24 2010 03:16 funkie wrote: oh I didn't strain while squatting. I think it was on my Taebox class. Edit: Nonetheless, I will bring my camera tomorrow to the gym, and take a vid of me doing the warmup sets of Squats, If the pain is there tomorrow, I don't think I'll be doing my worksets. Edit: maybe I should do the video without any weights at all. I'll try to take the video today and upload it right away. wtf... what is taebox and why are you doing that while doing SS? | ||
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Drowsy
United States4876 Posts
On September 24 2010 03:25 AoN.DimSum wrote: I dont really know much about each training. But risto sports went to china recently and have a bunch of videos of teams around china training. check out their facebook. They travel all over the world and write about many countries' training philosophies. http://www.ristosports.com/blog/ also a friend went to world weightlifting championships and wrote a blog about it. I will ask for link. Oh yeah I also know someone who lifted at worlds,Danica Rue, I met her while training with a friends team. whoa that site is badass. I am ethnically Colombian and the article on the Colombian system was quite interesting. | ||
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AoN.DimSum
United States2983 Posts
On September 24 2010 04:11 Drowsy wrote: whoa that site is badass. I am ethnically Colombian and the article on the Colombian system was quite interesting. You should watch leidy solis best female lifter at junior worlds. | ||
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funkie
Venezuela9377 Posts
On September 24 2010 03:46 eshlow wrote: wtf... what is taebox and why are you doing that while doing SS? It's cardio, it's nothing out of the ordinary. Taebo btw. ;p. also, shit is fucking insane and fun! :D plus it helps me a shiton with my flexibility  | ||
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Deleted User 3420
24492 Posts
what?? lol | ||
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decafchicken
United States20168 Posts
On September 24 2010 04:41 AoN.DimSum wrote: You should watch leidy solis http://www.youtube.com/watch?v=pwYaVM4lAQQ best female lifter at junior worlds. oh my god. i'm like twice her size and she could probably whip my ass. | ||
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Sabu113
United States11089 Posts
Hip and Back has been bothering me since I tried powercleaning last week, so I've decided to can squats this whole week. I did attempt to go back to my normal weight but it started to twinge fairly badly. Also, I noticed that I seemed to lean forward a bit on my way back up. So I think a week to reset and review my form is in order T_T. | ||
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