EPTTL Health and Fitness Initiative 2010 - Page 5
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madnessman
United States1581 Posts
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decafchicken
United States20158 Posts
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AoN.DimSum
United States2983 Posts
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Malinor
Germany4735 Posts
On January 10 2010 16:31 decafchicken wrote: As i near season, i want to switch to getting in shape while building endurance and explosiveness and basically putting the strength i've built into a state where i can own faces with it for 80 minutes of a rugby game. Been doing 5x5 and the likes to increase my strength in the off season, but i'm not quite sure what to do now, other than increase my reps. I'll probably add in some box jumps and lunges and things like that, but i need to learn more about training for season now ~.~ Maybe Dynamic Effort Training could be interesting for you (links in no particual order), but don't know if it is exactly what you are looking for. http://www.iforcenutrition.com/article31.asp http://thefitcast.com/tony’s-cliff-notes-dynamic-effort-method http://www.bodybuilding.com/fun/chadcoy2.htm http://www.elitefts.com/documents/Training-bp.htm | ||
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xJacky
China375 Posts
On January 10 2010 16:52 AoN.DimSum wrote: easily pr in snatch with 85kg today. Almost hit 87kg but for some reason i messed up my footing and fell forwards.... should of settled first. I am pretty sure I can hit 90kg soon. damn....snatch 90kg? thats over 180lbs... fuckin insane. good stuff tho. | ||
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AoN.DimSum
United States2983 Posts
On January 11 2010 12:22 xJacky wrote: damn....snatch 90kg? thats over 180lbs... fuckin insane. good stuff tho. thanks, i THINK i can do it, but i dunno if I really can haha :D | ||
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Energies
Australia3225 Posts
I must have been feeling retarded because I thought it would be a good idea to cycle to work today. 35km each way and I was using clipless shoes. My calves and quads are now in screaming agony. I feel good though ;-). | ||
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RowdierBob
Australia13385 Posts
Squats, deadlifts, bench press, Pendlay rows, barbell military press, chin ups, pull up, dips. Is this too much for one session? I've had some problems with plateauing in recent times and am looking to build my strength with some solid compound exercises. Is this workout a good/bad idea and why? I've read strengthening your core is one of the best things you can do to help lift heavier in other exercises. Are there some additional core exercises I could add, or should the above be adequate? Cheers. | ||
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antiq
Slovakia191 Posts
Age: 26 || Height: 5'10" or 1m/77cm || Weight: 120lbs/54kg Starting Date: 1/2/10 || Goal Date: 3/5/10 Weight goals -- add 2kg/5pounds - preferably muscle mass but anything really - to my present weight Training goals -- serious exercise at least 3x/week, at least 2 days weight training Nutrition goals -- max 1x fast food/week, and if then with fresh salad; drink at least half a gallon (2litres) of milk/week Misc goals -- some 'unimportant' stuff like finishing my masters (4 months to go), improve my creativity at work (photog/editor at a newspaper), start a business with a friend I want to do the classic barbell stuff, benchpress/deadlift/squat trio alongside exercises like pullups, pushups, handstand pushups and dips, maybe some medicine ball throwing (as I've always sucked at that, I figure it can do me good.. if I can avoid injury that is). What do you gurus think, is it enough to train 3x per week using these exercises and trying to eat optimal (which means it will be suboptimal, but better than average) to achieve my weight goal? | ||
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Energies
Australia3225 Posts
On January 11 2010 20:44 RowdierBob wrote: Could someone do a quick critique of my newish workout: Squats, deadlifts, bench press, Pendlay rows, barbell military press, chin ups, pull up, dips. Is this too much for one session? I've had some problems with plateauing in recent times and am looking to build my strength with some solid compound exercises. Is this workout a good/bad idea and why? I've read strengthening your core is one of the best things you can do to help lift heavier in other exercises. Are there some additional core exercises I could add, or should the above be adequate? Cheers. It depends on how heavy you are lifting, but I wouldn't recommend doing squats and deadlifts in the same workout, it takes a pounding on your lower back. In fact I'd limit deadlifts to once every 4th/5th workout, and avoid squats during and after that workout. As awesome as it is, it will be your strongest lift and you'll need to give your lower back a lot of time to recover. - On the days you're not squatting, 45degree leg press. But that is very close to a workout I use to do 3 times a week for a while when I hit a plateau, full body all compound exercises, it raised my general strength by 10-15% and then I went back to a split routine. If you have it in you, I'd add weighted lunges to it do, or a stationary bench lunge. I was doing 3-4 sets 4-6 reps. / 8-10 on the body weight exercises. Make sure you're well fed before that workout! | ||
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unknown.sam
Philippines2701 Posts
On January 11 2010 20:02 Energies wrote: I must have been feeling retarded because I thought it would be a good idea to cycle to work today. 35km each way and I was using clipless shoes. My calves and quads are now in screaming agony. I feel good though ;-). correct me if i'm wrong, that would make 70km total?! damn man that is one loooooong cycle lol. O_O i'm currently only doing about 5km. it's not exactly challenging but i can't imagine doing more than 10km. On January 11 2010 20:44 RowdierBob wrote: Could someone do a quick critique of my newish workout: Squats, deadlifts, bench press, Pendlay rows, barbell military press, chin ups, pull up, dips. Is this too much for one session? I've had some problems with plateauing in recent times and am looking to build my strength with some solid compound exercises. Is this workout a good/bad idea and why? I've read strengthening your core is one of the best things you can do to help lift heavier in other exercises. Are there some additional core exercises I could add, or should the above be adequate? Cheers. you'd want to refrain from doing bench/military press/dips all in one day. check out starting strength as featured in the OP. | ||
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Energies
Australia3225 Posts
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zatic
Zurich15365 Posts
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madnessman
United States1581 Posts
On January 11 2010 21:16 Energies wrote: Yeah 70km, you keep thinking you're going to pass out and die, but you keep going. Once you get past the 20-30 minute mark, your body starts to continually burn fat at a decent rate, and you end up with a nice flow of incoming energy. The bursts of power for hill climbs become a lot less common though, you really have to muster up a nice pace before you can stand up and power through. i hate all the long distance workouts because it takes so long and I can't "get into them" unless its a swim workout. I did a pretty cool swim workout today. It's great because it's really easy to adjust to your ability level. Blackjack: Basically you start at an interval of 0:20 and sprint a 25m. You increase the interval by 5 seconds every time. Once the interval is long enough, you increase the distance. So for me I would switch from doing 25m swims to 50m swims at 0:40. Obviously all of you are at different levels of swimming so you would alter when you switch distances. You should try to switch when the time makes the new distance a sprint. Argh... That's not really clear so I'll just put down my entire workout in spoilers below. + Show Spoiler + TIME-DISTANCE 0:20-25m 0:25-25m 0:30-25m 0:35-25m 0:40-50m 0:45-50m 0:50-50m 0:55-75m 1:00-75m 1:05-75m 1:10-75m 1:15-75m 1:20-75m 1:25-100m 1:30-100m 1:35-100m 1:40-100m 1:45-125m 1:50-125m 1:55-125m 2:00-200m | ||
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iNz
Sweden119 Posts
Good Luck! :D | ||
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unknown.sam
Philippines2701 Posts
On January 11 2010 21:16 Energies wrote: Yeah 70km, you keep thinking you're going to pass out and die, but you keep going. Once you get past the 20-30 minute mark, your body starts to continually burn fat at a decent rate, and you end up with a nice flow of incoming energy. The bursts of power for hill climbs become a lot less common though, you really have to muster up a nice pace before you can stand up and power through. you have inspired me to go a little further in my next cycling adventure  btw, how long did it take you for the 35km?? | ||
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Kesler
Canada175 Posts
Age: 24 || Height: 5'8" || Weight: 166.5lbs Starting Date: 1/1/10 || Goal Date: --- Weight goals -- 170-175 Training goals -- try to get into quality shape before hockey season starts this year : ) Nutrition goals -- eat clean throughout the week, cheat a bit on the weekends. no carbs after 6pm! Misc goals -- travel (possibly korea this year), sleep more | ||
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decafchicken
United States20158 Posts
On January 11 2010 20:44 RowdierBob wrote: Could someone do a quick critique of my newish workout: Squats, deadlifts, bench press, Pendlay rows, barbell military press, chin ups, pull up, dips. Is this too much for one session? I've had some problems with plateauing in recent times and am looking to build my strength with some solid compound exercises. Is this workout a good/bad idea and why? I've read strengthening your core is one of the best things you can do to help lift heavier in other exercises. Are there some additional core exercises I could add, or should the above be adequate? Cheers. break it up, like into upper/lower or push/pull days, and dont deadlift/squat on same days. other than that you got all the main lifts so thats good | ||
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eshlow
United States5210 Posts
On January 11 2010 20:44 RowdierBob wrote: Could someone do a quick critique of my newish workout: Squats, deadlifts, bench press, Pendlay rows, barbell military press, chin ups, pull up, dips. Is this too much for one session? I've had some problems with plateauing in recent times and am looking to build my strength with some solid compound exercises. Is this workout a good/bad idea and why? I've read strengthening your core is one of the best things you can do to help lift heavier in other exercises. Are there some additional core exercises I could add, or should the above be adequate? Cheers. Do Starting Strength. It's in the OP. | ||
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Deleted User 3420
24492 Posts
On January 10 2010 16:31 decafchicken wrote: As i near season, i want to switch to getting in shape while building endurance and explosiveness and basically putting the strength i've built into a state where i can own faces with it for 80 minutes of a rugby game. Been doing 5x5 and the likes to increase my strength in the off season, but i'm not quite sure what to do now, other than increase my reps. I'll probably add in some box jumps and lunges and things like that, but i need to learn more about training for season now ~.~ couldn't you just do circuit training with explosive exercises? just structure ur circuit workout similar to what you have to do in a game of rugby | ||
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