TL Health and Fitness Initiative 2010 - Page 38

On April 19 2010 07:41 travis wrote:
eshlow should I do german hangs every day?

On April 19 2010 07:47 cz wrote:


Not asked to me, but unless it is very low intensity and volume then you shouldn't be doing the same resistance exercise on back to back days as a general rule.

Resistance exercises provide the stimulus, but the growth occurs during rest days.

On April 19 2010 07:50 travis wrote:


for me it's almost exclusively a stretch, i even stand on something so im not freely hanging
but it is an intense stretch lol

On April 19 2010 07:41 travis wrote:
eshlow should I do german hangs every day?

On April 19 2010 07:49 Drowsy wrote:
I got tendinitis in my ankle/calf tendon. I got very used to lifting barefoot and about 4 weeks ago my fucking bitch ass fat retard gym staff assholes imposed a rule that shoes had to be worn at all times in the weight room. I squatted in just normal running shoes and got some hideous ankle pain shortly afterword which I continued to squat on by just taking advil to numb the pain. My heels were coming off the ground during my squats and the weight was being supported too much by my ankles/tendons.


Anyway, my question is, what should I be doing to recover as quickly as possible from this? I'm going to be ordering some proper shoes to use when I get back into action.


Also moving to a new facility in 3 weeks and will be starting my olympic lifting programming. Very excited, should hopefully be recovered by then I think.

On April 19 2010 09:58 eshlow wrote:

Rest, self massage

Sit back more in your squats next time...

And improve your hammy and calf mobility by stretching. Also, roll your plantar fascia

On April 19 2010 11:16 Drowsy wrote:



I'm 99% sure it was the result of transitioning from squatting barefoot to with horrible running shoes. Never had any calf mobility problems squatting barefoot for like 6 months. It started after the 1st or 2nd time I squat with shoes on.

How long can I expect to be out of commission?

I don't have my own foam roller and I can't take off my shoes in the gym anymore so I can only foam roll calves. But that's exactly where it hurts, not my foot, but like my outer-lower calf from where it meets the ankle to slightly above that.

On April 19 2010 07:48 Danka wrote:
I havent been playing hockey for about 2 years now and have slowly gotten out of shape.
Plus I just had my heart broken. Im all alone.

Patrick aka Danka
25 years old
1.65 m tall 65 kg
Starting Date: April 18th 2010
Deadline: May 31st 2010
Aim: Six pack

My aim is not a specific weight, its more about redistributing my mass. Not interested in body building primarily but about acquiring healthy and long lasting habits so that Im always in good shape.

So that I have an measurable aim though... my aim is a six pack. A six pack is not the result of lots of sit ups but actually having a very low body fat index (eating healthy and doing lots of cardio). So if I have a six pack it should mean the rest of my body is in pretty good shape.
Here I go..

On April 19 2010 11:33 eshlow wrote:


The odd thing is that the shoes give a bit of heel lift so in general the should IMPROVE your ability to do it (well, Oly shoes at least). I guess you weren't sitting back more because the base (heel with padding) was unstable. That's definitely a problem.

yeah, it does sound like tendon or musculotendinous junction.. possibly just muscle there.

Cross friction massage it yourself.. should help. Foam roller will as well.

On April 19 2010 12:30 Funchucks wrote:
I personally wouldn't recommend SS. It's really a book written for coaches, not self-trainers. It mostly tells you how to correct people's form by looking at them, and the program is designed for the convenience of a coach needing to teach a very small number of exercises, even though these exercises are poor choices for many people.

If you're training yourself, you should choose a larger variety of less problematic exercises and listen to your body.

The overhead press and deadlift are great self-teaching exercises. The power clean is best used as a warm-up for the deadlift, not pushed to its limits, unless you have a good olympic lifting coach and bumper plates, and many people will be better off with some variety of high pull or power snatch due to issues with racking the bar. The low bar squat is needlessly tricky for the beginner - the high bar squat is easier to learn and overlaps less with the deadlift. The bench press is unsafe without a reliable spotter, and most of the guys in the gym make terrible spotters.

As a self-trainer, your efforts are much better spent trying out a variety of exercises and seeing what suits your body than reading a coach's manual and trying to conform to the one-size-fits-all program in it without either being or having a coach.

The 3x5 / 5x3 philosophy in SS is fine (although personally, I prefer to stick to higher reps on squats). So is the idea of doing full-body workouts three times a week, and the beginner can't go wrong by emphasizing progress in whole body lifts, such as the squat and deadlift. The problem is in its inflexibility and coach-oriented design. I also think it's somewhat lacking in upper body pulls, and most beginners should be doing something like chin-ups or dumbbell rows every workout.

On April 19 2010 13:45 Drowsy wrote:


Yeah that's why I'm buying oly shoes. I need a pair anyway for olympic lifting (duh), but if I can't do my lowbar squats barefoot then I need something with a stable surface.

On April 19 2010 13:40 KizZBG wrote:

Eat plenty of clean food and do compound lifts. Forget about the useless six pack for now or you're just gonna end up skinny and weak and look worse than these idiots if you do what you just said.

On April 19 2010 13:40 KizZBG wrote:

Eat plenty of clean food and do compound lifts. Forget about the useless six pack for now or you're just gonna end up skinny and weak and look worse than these idiots if you do what you just said.