EPTwhaddup whadduuup!
TL Health and Fitness Initiative 2012 - Page 176
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Zafrumi
Switzerland1272 Posts
whaddup whadduuup! | ||
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GoTuNk!
Chile4591 Posts
On April 21 2012 02:42 BlondeOnBlonde wrote: Just a random thought on grip work, extra training and weak points... I use straps for rows and dimmel deadlifts and I'm still able to pull keep 500lbs+ in my hands for an extended period of time. But then again, I train forearm / grip (and abs too) 5 days a week. You can train those on a regular basis as long as you switch exercises / intensity / volume everytime. A week for abs / forearm and grip for me looks like; Monday: Standing pulley abs (4x10-15) Thuesday: ADD / ABD and SUP/ PRON wrist work Light leg raises to ceiling: (80-100 reps) Thursday: Grip work Heavy leg raises (4x6-10) Friday: Standing ab wheel: 4-5x6-10 Saturday: Sunday: Dragon flag (4-5x15-20) Concentric grip work with db: 5x4-15 Wrist work What I found out doing that is, even if I felt locally tired, I could always do better week after week. You are as strong as your weakest link, and like everything in life, the more you work (quantity and quality), the better your results should be! Deadlift: 120kgx5, 130x1, 150x1, 165x1, 180x1, 200x1, 212.5x1 (fail twice) FUUUUUUU My left hand slipped, both times. I'm sure my back can pull it. Could you elaborate exactly on what type of grip work u do? I'm mostly worried about not interfering with my bench press practice. | ||
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BlondeOnBlonde
Canada150 Posts
On April 21 2012 06:14 GoTuNk! wrote: Deadlift: 120kgx5, 130x1, 150x1, 165x1, 180x1, 200x1, 212.5x1 (fail twice) FUUUUUUU My left hand slipped, both times. I'm sure my back can pull it. Could you elaborate exactly on what type of grip work u do? I'm mostly worried about not interfering with my bench press practice. Training #1 - Wrist work I find flexions and extension to be a big waste of time when it comes to the grip. But these exercises helped my grip: I do 3x ABD / ADD super setted, and 3x sup / pron. Everytime I do this training, I first try to do more reps before moving my hand away from the weight or actually increasing it. It's a must to try to beat what you did the last time you did this kind of stuff. I usually do those 2x a week. Training #2 Plate pinch I will hold the plates for 30s sets, or use more weights for 8-12s sets. I don't wave the intensity for a training. It's either all 30s or 10s. 4 to 6 holds Training #3 DB concentric grip work I usually do 4-6 sets. Week one is heavy loads for 4-6 reps. Week 2 is more volume, less weight (10-15 reps). training #4 Heavy DB holds Same as the plate pinch, but the holds are around 5 to 10s. I can do a grip training the day before deadlift and it doesn't seem to affect my work. Those are extra trainings, they take 15-20 mins at most and are easy to recover from. But that's me. Go slow on the extra trainings and see how you react. If it's fine, add some, if it's too much, cut some! Hope it helped! | ||
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Cecil
United States368 Posts
On April 19 2012 23:59 mordek wrote: Free race and food? Lucky  Gotta pay $15-20 for a 5k around here. 60 something for a Warrior Dash and 100+ for Tough Mudder. | ||
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phyre112
United States3090 Posts
On April 21 2012 10:42 Cecil wrote: Mud runs are always ass expensive. Register during the first week of it's availability and you usually get $20 off. Problem is you gotta get it well in advance. I registered for Tough Mudder Tampa for Dec. 2012 back in January. Only cost 85 bucks :O The Warrior Dash I'm signed up for was cheap, my university is covering most of the cost, and travel to the site of the race. Only $10 for something that should have cost ~$75! | ||
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FFGenerations
7088 Posts
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KOVU
Denmark708 Posts
For the last month or so I have been having a really hard time sleeping, I can't remember sleeping more than 5 hours straight for several months. I get about 6-7 hours of sleep every day. I wake up about 1 hour before I have to get up, so I just lie there wasting time. Been really annoying, especially since I know how important it is for recovery. I feel really tired when I go to bed, but it still takes me forever to fall asleep. Maybe I should pick up running again, that made me sleep like a rock | ||
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FFGenerations
7088 Posts
go to bed at 10pm and leave yourself 11-12 hours sleep with computer hum on if you recently removed it pee and drink a water as soon as you notice ur awake quit smoking cold turkey or dont quit at all, half assing it will fuck you overdose on codeine painkillers before bed no cocacola/caffeine in evening the key to sleeping is peace of mind; the key to getting back to sleep is pee and a drink asap | ||
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KOVU
Denmark708 Posts
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JingleHell
United States11308 Posts
On April 21 2012 21:54 KOVU wrote: I do all of that pretty much, except for the codeine painkiller part. I don't drink sodas, and I only take caffeine for working out. Whenever I want to go to sleep my mind wanders and I end up not being able to sleep at all. I sleep like a baby if I'm travelling tho, whenever I'm in a train/car/airplane I fall asleep immediately. Tried breathing exercises/meditation to help you get to sleep? If I'm exhausted and my mind is running around crazy, controlled breathing can help a lot. | ||
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KOVU
Denmark708 Posts
On April 21 2012 21:55 JingleHell wrote: Tried breathing exercises/meditation to help you get to sleep? If I'm exhausted and my mind is running around crazy, controlled breathing can help a lot. Never done anything like that no, I think I will give it a go. Thanks! | ||
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JingleHell
United States11308 Posts
On April 21 2012 21:59 KOVU wrote: Never done anything like that no, I think I will give it a go. Thanks! I don't suggest trying anything excessively wonky, by the way. Unless you're into meditation anyways, it will make your mind wander more trying to control it. But just slow, measured breathing, in through the nose, out through the mouth, like you might use to catch your breath and get your heart rate under control after exercise can be helpful. Inhale for a 4-6 count, exhale for 6-8. | ||
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Cecil
United States368 Posts
By the way, if anybody else has sports tracker add me. We can have a TL group on there and we can share all of our runs and rides! On April 21 2012 11:35 phyre112 wrote: The Warrior Dash I'm signed up for was cheap, my university is covering most of the cost, and travel to the site of the race. Only $10 for something that should have cost ~$75! | ||
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GoTuNk!
Chile4591 Posts
Fck yeah. Wanted 2,5kg PR, but it was so ez decided to try again. Kinda makes up for failing deadlift yesterday. Did some grip work as well (thx BlondeOnBlonde), will do on mondays and fridays. Hopefully my hands dont limit my strength next month. | ||
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infinity21
Canada6683 Posts
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phyre112
United States3090 Posts
On April 22 2012 01:19 Cecil wrote: Damn, nice. How did you manage to do that? By the way, if anybody else has sports tracker add me. We can have a TL group on there and we can share all of our runs and rides! It's sponsored through a new health initiative. They've got a bunch of new diet programs, nutrition speakers, fitness classes, "stress relievers" and trips to nearby events. The Warrior Dash is one of them, they sponsored 40 spots to students for $10 each. | ||
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Malinor
Germany4727 Posts
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shawster
Canada2485 Posts
asking because all the information i've gotten is : drink it, it's good, and if you eat protein you're gonna need water. | ||
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Ludrik
Australia523 Posts
Beyond purely nutrition it helps immensely with the training side of things. I find I'm more stiff before, during and after my workouts when I'm dehydrated. This makes individual workouts less effective. There's no real reason not to drink enough water in western countries apart from laziness. So drink drink drink. | ||
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KOVU
Denmark708 Posts
The hardest part looked like unracking it lol, the descent and ascent looked easy. I have a question to most of you guys. When does one stop SS? I have been squatting 3x5 three times a week for a while now. I squat 107kg for 3x5, DL 126kg for 1x5 and I weigh ~76kg. My progress has been really slow lately, but still some progress. I would like to try a routine focused on squatting, but I'm still only within the intermediate range according to exrx.net | ||
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