Random health and exercise thoughts

post #21601 of 29254

11/2/12 at 6:50pm

indesertum

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What're your numbers of you don't mind me asking?

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post #21602 of 29254

11/2/12 at 11:12pm

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Eason
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Quote:

Originally Posted by Eason

I hope what you're trying to say is simply don't be a gym retard who doesn't focus on technique (shouldn't that be half of what the DE days are?) and not that I should avoid westside at all costs, because I don't know what else to do

Oops didn't appear until now

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post #21603 of 29254

11/3/12 at 4:16am

stinger70

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Trying to make a slow cooker chilli. Got 2lb of steak mince in there with a couple tins tomatos, garlic, onions, chilli powder. Probably gonna chuck in a variety of beans later. Looks like the way forward for bulk cooking, hopefully it tastes alright.

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post #21604 of 29254

11/3/12 at 6:22am

Cary Grant

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Quote:

Originally Posted by Coldsnap

nope, part of the egg when not cooked enough can cause an auto immune dysfunction

Not cause... unless you have an egg alergy... might exacerbate for those who already suffer from AID.

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post #21605 of 29254

11/3/12 at 8:59am

Coldsnap

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gonna crockpot that ribs recipe today

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post #21606 of 29254

11/3/12 at 9:11am

knucks

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Quote:

Originally Posted by indesertum

What're your numbers of you don't mind me asking?

I'm not the one who will be writing the programming, if that's what you're hinting at.

But if you must know, my all time bests:

600pull, 475 squat, 335 bench at 185ish

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post #21607 of 29254

11/3/12 at 9:18am

mrchariybrown

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Quote:

Originally Posted by knucks

I'm not the one who will be writing the programming, if that's what you're hinting at.
But if you must know, my all time bests:
600pull, 475 squat, 335 bench at 185ish

For some reason I thought your bench was higher. I thought you said you dropped the 600 near the top too.

Solid numbers still. Probably could've gone ~1400 total if competed back then.

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post #21608 of 29254

11/3/12 at 9:29am

stinger70

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Charly, whats your view on retracting the scapular during a deadlift? I seem to remember you pull with a rounded upper back. Im trying to do most movements without rounding my upper back due to my kyphosis type posture. But it seems really unnatural to deadlift with shoulders pulled right back.

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post #21609 of 29254

11/3/12 at 9:55am

mrchariybrown

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Quote:

Originally Posted by stinger70

Charly, whats your view on retracting the scapular during a deadlift? I seem to remember you pull with a rounded upper back. Im trying to do most movements without rounding my upper back due to my kyphosis type posture. But it seems really unnatural to deadlift with shoulders pulled right back.

On deadlifts, I think retracting the scapular is a mistake for most pullers.

The majority of seasoned lifters will tell you that pulling your shoulder blades back is counterproductive to a strong deadlift. The most important part is to not retract but to keep it tense. Some people like pulling with their shoulder blades flat or with a slight curve and some (like me) like to let their blades/arms hang down as low as possible. It's all good as long as you keep your starting position and stay tensed up.

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post #21610 of 29254

11/3/12 at 11:19am

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Eason
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ok, new routine (wrote this in an email to myself):

Day 1 Max Effort Lower
Squat/Deadlift (alternated each week)

Warm up in sets of 3 until 3 repetitions are no longer possible and switch to 3-4 heavy singles of between 90-100% of your max.

3 or 4 low intensity assistance exercises focused on my hamstrings, lower back, and abs + pull-ups 2-3x8-12

Day 2 Max Effort Upper
Bench/DB bench/incline/decline

Start at warm-up weight and do triples, adding weight each time until no longer possible and switch to work sets of 3-4 heavy singles of between 90-100% of your max.

3 or 4 low intensity assistance exercises focused on upper body: Tricep, shoulders, lats, biceps, 2-3 x8-12

Day 3 DE Lower box squats 8-12 doubles with 45-65% of 1RM, 1 minute rest. Accelerate the bar as much as you can on the way up.

Assistance work same as ME day but be sure to work heavily except for low back

Day 4 DE Upper 8-12 bench triples with 45-65% of 1RM. 1 minute rest, accelerate the bar until lockout

Assistance work same as ME day with heavy weight except for lats

Week 1 – 2 x 8-12 @ 50%
Week 2 – 2 x 8-12 @ 55%
Week 3 – 2 x 8-12 @ 60%

Can't wait to start

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post #21611 of 29254

11/3/12 at 1:30pm