EPTTL Health and Fitness Initiative 2010 - Page 195
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BROotogy
Eritrea149 Posts
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phyre112
United States3090 Posts
Rambling about lifts/progress/winter break in spoiler. + Show Spoiler + Going to spend Winter break (1 month) shoveling food in to my mouth and really forcing those lifts up. For the most part I've let them stall out recently. Made definite progress, but it could have been so much more. Gotta get beast mode like errbody else here. Some Numbers: Height: 6'4 (193 cm) Weight: 167 lb (76 kg) Bench: 140 lb (63 kg) Squat: 135 lb (61 kg) Deadlift: 245 lb (111 kg) OHP: 95 lb (43 kg) All lifts for 3x8. Especially disappointed with the fact that I Bench more than I squat, but that one's an iffy subject with my crap knee. We'll see how it feels when I go heavier on it tomorrow. Only recently started to go barefoot, and that certainly helps. Goals after break (January 18th) - will update for 2011 thread. Bench: 170 lb (give or take, current bodyweight) Squat: 200 lb Deadlift: 300 lb OHP: 135 lb Won't have much to do besides lift every other day, eat well, sleep, and relax with my family. Going to try to add a significant amount of mass in this next month. I can already hit 90% of that squat, but my knee gives out and I can't walk for the next day or two. the light squatting and a bit of other stuff I've been doing is "rehab" work for the last while, so I'm going to try to get heavy and see how things hold up. The rest, I'm sure I can hit easily. In addition to all this, I'd like to learn how to power clean properly. Gonna be a great break. I'm almost salivating thinking about what I'm about to do. So pumped. Also was just "given permission" to get my little sister in the gym for the whole month. She's an aspiring collegiate basketball player, so everyone figures she could benefit from some good old strength training. I'm excited enough FOR her, and dad will be around to do her spotting once I'm back at school. Awesome for her, awesome for me. She just doesn't realize it yet. | ||
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ShaLLoW[baY]
Canada12499 Posts
On December 07 2010 13:03 phyre112 wrote: Also was just "given permission" to get my little sister in the gym for the whole month. She's an aspiring collegiate basketball player, so everyone figures she could benefit from some good old strength training. I'm excited enough FOR her, and dad will be around to do her spotting once I'm back at school. Awesome for her, awesome for me. She just doesn't realize it yet. I've actually decided that when I'm home over the winter break, I'm going to teach my sister how to squat and deadlift. Then all the boys will be scared off. Win/win!  | ||
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eshlow
United States5210 Posts
On December 07 2010 12:55 ShaLLoW[baY] wrote: question: does the fat on a cut of steak count as good fat? i always used to cut it off because i thought fat made you fat, now that i am more aware i'm really not sure It's VERY healthy if on grass fed. Grain fed (everything in supermarket) it really depends.... there's no way to really tell omega 6:3 ratio. If you take fish oil go for it though. | ||
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phyre112
United States3090 Posts
On December 07 2010 13:05 ShaLLoW[baY] wrote: I've actually decided that when I'm home over the winter break, I'm going to teach my sister how to squat and deadlift. Then all the boys will be scared off. Win/win! We're a tall family. My little sister is 16 and 6'3, so all the boys are already scared off. Now I'm going to get her squatting and deadlifting just for the hell of it. Also because it's awesome. On December 07 2010 13:01 BROotogy wrote: If you are already above 15% bf, I wouldn't suggest rippetoes SS if you care about your looks at all. Explain? | ||
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BROotogy
Eritrea149 Posts
On December 07 2010 13:07 phyre112 wrote: We're a tall family. My little sister is 16 and 6'3, so all the boys are already scared off. Now I'm going to get her squatting and deadlifting just for the hell of it. Also because it's awesome. Explain? Most people I know who have done SS have added from 5% to 13% bodyfat in 8 months. If you are already starting off at 15 bf you won't really look too good. Also if your goal is aesthetics then you are going to have to switch to another routine to target all the individual heads of your muscles. Then again I'm not really an expert  | ||
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ShaLLoW[baY]
Canada12499 Posts
On December 07 2010 13:21 BROotogy wrote: Most people I know who have done SS have added from 5% to 13% bodyfat in 8 months. If you are already starting off at 15 bf you won't really look too good. Also if your goal is aesthetics then you are going to have to switch to another routine to target all the individual heads of your muscles. Then again I'm not really an expert Well, yeah, SS isn't aimed at aesthetics at all, it's mostly just to build a base from which you can branch off into hypertrophy/strength training/olympic lifting/curls4gurlz. :p Losing fat is actually a lot easier than it seems if you have discipline, I wouldn't worry too much about the gains from SS. | ||
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RosaParksStoleMySeat
Japan926 Posts
On December 07 2010 BROotogy wrote: If you are already above 15% bf, I wouldn't suggest rippetoes SS if you care about your looks at all. Why do people say things like this when they haven't even read his book? SS is perfectly applicable to people with high body fat. Just don't drink the gallon of milk a day and stick to a paleolithic diet like he tells you to in his book. Actually, since strength training burns calories well and contributes significantly to our metabolism, it is ideal for improving your looks. ...Of course, this is assuming that your idea of good looks is low body fat and nothing else. | ||
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decafchicken
United States20158 Posts
On December 07 2010 13:21 BROotogy wrote: Most people I know who have done SS have added from 5% to 13% bodyfat in 8 months. If you are already starting off at 15 bf you won't really look too good. Also if your goal is aesthetics then you are going to have to switch to another routine to target all the individual heads of your muscles. Then again I'm not really an expert @shallow...i find girls that deadlift and squat to be extremely attractive. and their lower bodies are unbelievably godly. So i don't know how much that will scare off the boys :-p @brootogy all i've been doing in terms of working out is heavy squatting, deadlifting, benching, rows, pull ups, overhead press, and recently olympic lifting. And i have a very aesthetically pleasing body (according to female companions and envious friends). Form often follows funtion. Sure it's won't give you the volume or "peaks" that bodybuilding does, but i'll be damned if it doesnt leave you with a good body. Also refer to rosa's point. @koagel...big anatomy words scare me  Also, here's a vid of one of my snatches today. Not my best, i really need to work on my footwork T_T. It feels so much more solid when I don't lift my feet off the ground. Stupid bad habits from football coaches teaching us powercleans. Need to work on squat snatching more..i feel like my power snatch is better. lots of work to do! edit: and i look down when i get under the bar...god dammit | ||
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Drowsy
United States4876 Posts
On December 07 2010 13:21 BROotogy wrote: Most people I know who have done SS have added from 5% to 13% bodyfat in 8 months. If you are already starting off at 15 bf you won't really look too good. Also if your goal is aesthetics then you are going to have to switch to another routine to target all the individual heads of your muscles. Then again I'm not really an expert That's absolutely retarded broscience. It'd be nearly physically impossible to put that much fat on in that short of a time period on SS, and pretty difficult even in the absence of an exercise program. Did they leave the squatting and deadlifting part of the program and still drink a gallon of milk a day? Did they get pregnant? You do not need to "target the individual heads of your muscles", that's also retarded bro-science. Whether trying to lose or gain weight, a program that maximizes systematic stress with heavy compound lifts will produce the best results for the first 2+ years of training. An increase in metabolically active tissue makes fat loss that much easier. http://forumserver.twoplustwo.com/85/health-fitness/johnnyfondues-ss-log-part-2-workin-harder-647596/ lost 30lbs on SS/texas method in 4 months with small strength gains. http://forumserver.twoplustwo.com/85/health-fitness/malucci-fpos-683346/ lost 35 lbs while gaining/maintaining strenght in 5 months. Decaf: Snatch looks a ton better, you're definitely getting full extension at the top of the pull. You have some early arm-bend but it's not really severe. Once you get shoes and work on flexibility your full snatch will catch up to your power snatch. Looking down when you get under the bar is totally standard. You'll see some of the Chinese weightlifters do it too. Ankle extension/feet leaving the ground is considered un-necessary but not harmful either. Some lifters like Lu Xiaojun, Cao Lei, or Kahki Kakiasvillis' feet leave the ground only a centimeter or so. The upward hip extension is the most important part. | ||
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rEiGN~
369 Posts
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eshlow
United States5210 Posts
On December 07 2010 19:11 rEiGN~ wrote: Okay so, don't eat like hell with SS if you wish to look good when the summer comes. But isn't there a reason for SS's heavy diet? My logic tells me that you'd have to make adjustments to the program because isn't lighter eating going to affect your recovery, yes? Please, explain Yes, you eat insane amounts if you're a super skinny super underweight twig of a teenager with hormones flowing out your butt If you're obese you already have a significant amount of energy that can be applied to muscle building (in your fat cells) to use. Obviously, as BF% drops you will start to stall faster but people can make SIGNIFICANT gains if diet if manipulated correctly losing fat and gaining strength and muscle mass. The lower BF% is though the less this will work | ||
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BROotogy
Eritrea149 Posts
On December 07 2010 15:54 Drowsy wrote: That's absolutely retarded broscience. It'd be nearly physically impossible to put that much fat on in that short of a time period on SS, and pretty difficult even in the absence of an exercise program. Did they leave the squatting and deadlifting part of the program and still drink a gallon of milk a day? Did they get pregnant? You do not need to "target the individual heads of your muscles", that's also retarded bro-science. Whether trying to lose or gain weight, a program that maximizes systematic stress with heavy compound lifts will produce the best results for the first 2+ years of training. An increase in metabolically active tissue makes fat loss that much easier. http://forumserver.twoplustwo.com/85/health-fitness/johnnyfondues-ss-log-part-2-workin-harder-647596/ lost 30lbs on SS/texas method in 4 months with small strength gains. http://forumserver.twoplustwo.com/85/health-fitness/malucci-fpos-683346/ lost 35 lbs while gaining/maintaining strenght in 5 months. Decaf: Snatch looks a ton better, you're definitely getting full extension at the top of the pull. You have some early arm-bend but it's not really severe. Once you get shoes and work on flexibility your full snatch will catch up to your power snatch. Looking down when you get under the bar is totally standard. You'll see some of the Chinese weightlifters do it too. Ankle extension/feet leaving the ground is considered un-necessary but not harmful either. Some lifters like Lu Xiaojun, Cao Lei, or Kahki Kakiasvillis' feet leave the ground only a centimeter or so. The upward hip extension is the most important part. When you are 5'10 and weigh 240 lbs you can lose a shit load of weight easily just by eating under maintenance. I would say that an Upper/Lower routine would have benefited these two people way more then SS would have. And I never said you HAVE to target all heads of the muscle, but have you ever seen a chest that has only done bench press? No incline, no flys? It looks pretty fucking ugly if you ask me. | ||
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RosaParksStoleMySeat
Japan926 Posts
On December 07 2010 19 eshlow wrote: Yes, you eat insane amounts if you're a super skinny super underweight twig of a teenager with hormones flowing out your butt If you're obese you already have a significant amount of energy that can be applied to muscle building (in your fat cells) to use. Obviously, as BF% drops you will start to stall faster but people can make SIGNIFICANT gains if diet if manipulated correctly losing fat and gaining strength and muscle mass. The lower BF% is though the less this will work I never heard this before. I know that you can't turn fat into muscle, but indirectly, having some amount of fat contributes to muscle building? Also, I'm well aware that the old adage "You can't gain muscle and lose fat at the same time" is bullshit, but is this what makes it possible? | ||
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unknown.sam
Philippines2701 Posts
meh still doesn't make sense to me T_T | ||
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phyre112
United States3090 Posts
On December 07 2010 23:01 unknown.sam wrote: yeah i haven't heard of that one either. someone correct me if i'm wrong but i think eshlow is referring to surplus energy which is basically what's needed for muscle building (i.e. excess calories). meh still doesn't make sense to me T_T Yeah, having fat in your body is stored energy - that's what fat is for, and when you begin to lift that energy can be applied to rebuilding your body afterwards, much like taking in the calories to begin with. @Decaf - You're a monster. And also, you built bro. BRB switching from basketball to rugby so I can look awesome like you. Also, how tall are you? Trying to get an idea of my weight goals, but it's hard when you're all tall and stuff. 150 pounds on me look emaciated, whereas on my cousins who I have a foot on, they look built at that much. Oh, and while you may not be intimidated by girls who squat and dead, I, after lifting seriously since only september probably deadlift more than the biggest guys at her school. They would out bench me, and I'll probably out squat them once I go heavy. Immagine a girl doing 1.5x YOUR maxes. That would be scary. Also gonna take video of form today during my lifts. If I don't see any GLARING flaws myself, I'll probably post them up here and ask everyone to take a look. Cool? | ||
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decafchicken
United States20158 Posts
and yeah throw up some vids | ||
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sJarl
Iceland1699 Posts
Deadlift: 70kg x 10, 80kg x 6 and 90kg x 20 (lol) Good Mornings: 5 sets of 50kg x 15 (feeeeeeeling that strech) BB Curls: 30kg x 10, 40kg x 10 and 50kg x 7 | ||
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eshlow
United States5210 Posts
Obviously, the greater your BF% is the better this works which is why it's not recommended for anyone under 20% BF because just regular bulking/cutting cycles are far superior. | ||
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krndandaman
Mozambique16569 Posts
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