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Random health and exercise thoughts - Page 2360

post #35386 of 57263
Quote:
Originally Posted by fuji View Post

Yeah done it before, a while ago though, easy enough to do. 4 days a week isn't hard at all if you're eating right.

Depends on the body part, on my leg days I pretty much just squat then either take off my belt and do more squats or front squat with some lower back extensions and hanging leg raises thrown in at the end of the day. For upper body days I like a lot of different movements, more so with back whilst working up to 1 top set. Why do you have a day just for your lock out?

Cool. I'll try it out then.

It's not really a day devoted to lockout. The first movement, paused bb bench, is just swapped for board press. It's for strengthening the triceps and building up the psychological aspect of holding a lot heavier weights for bench. The assistance is still full range db presses and the like.
post #35387 of 57263
Thread Starter 
Quote:
Originally Posted by Khayembii Communique View Post

We haven't really decided yet we're thinking a member fee based on a sliding scale vs. income but we also found some possible grants. It's such a prominent issue right now, especially with the first lady's health initiatives and whatnot. There also isn't really a general fitness type org that serves the city, which is what I want to expand it to be, so I think we'll be able to find financial support.

I'm also on the board of directors of a United Way type of fundraising organization and have a ton of connections through there, and could also use that org to raise funds.

About to get all you can eat sushi. I'm so excited I can't even be productive right now.

This is a really awesome idea and it's something I've dreamed about doing myself. Keep us updated showing how thick, solid, and tight your non-profit gym is getting.
post #35388 of 57263
Btw, contrary to most people I think I've managed to get my hammies and lower back way stronger than my quads. The posterior chain has been my biggest focus since about a year back and aside from two months of front squats, I've neglected direct quad work alltogether.

The reason I started doing a lot of work for hams and low back was because pretty much everyone says its underdeveloped for most people and I was tipping forward too much in the back squat, like getting folded over and doing a good morning on the way up around my sticking point. The usual recommendation is then to do more good mornings, rdls and back extension to strengten those muscles.

Having read up about it now, it seems like some people (incl Dan Green) actually thinks that the quads, not the posterior chain, are the problem when you lean too much forward in the squat. Makes more sense to me since when you get to a sticking point in a lift, you revert to your bodys insticts and use your stronger muscles. Hence when you reach a grinding sticking point in the back squat - you lean forward, shoot your back up and use your stronger posterior chain. With stronger quads you'd be able to power through the sticking point with a more upright torso.

I also believe this is the reason as to why I am a lot stronger with a wider stance on the squat. Gonna add in some front squats after sumo dls and see if that helps.
post #35389 of 57263
I've been working on my quads a lot and think it's helping. It's really easy to get hamstring / back dominant if you follow rippetoes way. Not to say it's a bad thing, always good to have a very strong posterior and it's better to be posterior dominant than anterior. But I'm realizing your only strong as your weakest link.
post #35390 of 57263

Good luck Khayembii!

I eat oatmeal and eggs most mornings, that or vegemite on toast with eggs.

Let rip the biggest fart on my spotter today while squatting, that feel when whole gym stares at you :(

post #35391 of 57263
Stuffed my face with sushi. Miso soup, edamame, tempura shrimp and like 18 rolls, all for $25/person. All you can eat but it's actually made to order and not just sitting out. So good, I gotta do this like every week. icon_gu_b_slayer[1].gif
Edited by Khayembii Communique - 10/16/13 at 6:07am
post #35392 of 57263
Conceptionist: I've been getting the best progress once I start doing more work with compound movements or very similar exercises. Something like:

Bench Press 5/3/1 or 3+series x 3 or 5x5 or 3x5
Incline Dumbell Bench Press 3x6-8
Pin Press Bench press 3x5
+accessories

You may want to try something simple such as Bench Press + Close Grip Bench Press. See how much you can push, try some stuff out.

PS: Keep in mind I'm somewhat of an intermediate. May not be interesting for a beginner but I'm not sure of your level so I can't say more.
post #35393 of 57263
because i'm limited in my movements, I do heavy Front Squats/SLDL for 3x5-8 and then knock about 50 lbs off that and do 3x10 of the same movement.

seems to be working well for me.
post #35394 of 57263
Quote:
Originally Posted by Eason View Post

This is a really awesome idea and it's something I've dreamed about doing myself. Keep us updated showing how thick, solid, and tight your non-profit gym is getting.

Thanks for the support guys, I'm really excited about this project. I'm going to be calling up a bunch of NPO gyms to get some pointers, but it seems like the bulk of the expenses are rent, equipment, insurance and utilities. Staffing is also a possibility but we might figure out a way around that (i.e. free membership for volunteering x hours or something). Other than that we'll have to register as a 501c3, get some trainers and nutritionists on board, and start applying for grants and fundraising. Seems pretty straightforward, at least so far.
post #35395 of 57263
Quote:
Originally Posted by virus646 View Post

Conceptionist: I've been getting the best progress once I start doing more work with compound movements or very similar exercises. Something like:

Bench Press 5/3/1 or 3+series x 3 or 5x5 or 3x5
Incline Dumbell Bench Press 3x6-8
Pin Press Bench press 3x5
+accessories

You may want to try something simple such as Bench Press + Close Grip Bench Press. See how much you can push, try some stuff out.

PS: Keep in mind I'm somewhat of an intermediate. May not be interesting for a beginner but I'm not sure of your level so I can't say more.

Thanks for your input.

Yeah, I have been struggling a bit lately with the progress. All my assistance lifts are moving up weekly but it hasn't really translated to the Big 3. I'd say my diet is on point and my recovery has never been better (both in terms of active and passive methods). I'm gonna change up some stuff to put more emphasis on the basics with more work done on fewer lifts.

 

I'm basically a novice lifter in terms of my numbers, but with quite a lot of theoretical knowledge, ha. 

post #35396 of 57263
Hey dudes quick question

Sumo deads are like way easier than regular deads and not PL OK right?

Cause for shits and giggles today I did a few and got up to 455x2 icon_gu_b_slayer[1].gif

I was hoping to hit 5 plates but I couldn't even get it off the ground. I don't really enjoy the motion or pump from deads but now I am kind of into them again facepalm.gif
post #35397 of 57263
I see a lot of people switching to sumo. I still really enjoy the conventional DL
post #35398 of 57263
Quote:
Originally Posted by conceptionist View Post

Thanks for your input.
Yeah, I have been struggling a bit lately with the progress. All my assistance lifts are moving up weekly but it hasn't really translated to the Big 3. I'd say my diet is on point and my recovery has never been better (both in terms of active and passive methods). I'm gonna change up some stuff to put more emphasis on the basics with more work done on fewer lifts.

I'm basically a novice lifter in terms of my numbers, but with quite a lot of theoretical knowledge, ha. 

Just keep pushing. The boring but big 's format by Wendler is not a bad one if you want to keep to the basics: Bench main work + bench 5x10 (keep this one light, 50% off). Should be working well if you're not used to that ''volume''.


I hate sumo DL but I do use it as assistance or warming up.
post #35399 of 57263
Carbonara pasta is gonna be a staple for me during this bulk. So damn good and it's basic as fuck. 1lb of Pasta, 1-2lbs of protein, pancetta or bacon, 5-6 eggs and it'll last me 1.5 lunches.
post #35400 of 57263

It's kinda gross without the pancetta, but pancetta is mad expensive.  Kinda a catch-22.  Use prosciutto too if you do make it.

 

At what point should I add more accessory lifts? I think I've posted my workout before but it's essentially squats, deadlifts, bench, OHP, pendlay rows and pullups.  Not a lot of accessory stuff right now.

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