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Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

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  1. accordion

    accordion Senior member

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    ok i guess i'm not really doing pure SS anymore, I read rippetoe's book before I started lifting and mostly just focused on form tips.
     
  2. hendrix

    hendrix Senior member

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    I'm sure you'll be fine.

    Just don't follow his squat guidelines, they're bad.
     
  3. accordion

    accordion Senior member

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    please elaborate...
     
  4. Coldsnap

    Coldsnap Senior member

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    I'm actually using Starting Strength to peak, well greyskull LP but it's pretty much the same. Good frequency of lifts and good practice with heavy weights.
     
  5. hendrix

    hendrix Senior member

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    He advocates doing a good morning squat where you break at the hips before the knees. It's weird. The guidelines in the book aren't actually that bad but when you see him talk about it in clips on youtube it's just wrong.

    Basically you should squat whichever way feels most comfortable to you as long as you're keeping your back tight and you're going below parallel. For most people you should break at the knees first and then at the hips.

    Jonny Candito on youtube has the best squat tutorials.
     
    Last edited: Feb 7, 2015
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  6. Cool The Kid

    Cool The Kid Senior member

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    Yah morphology will dictate individual squat form. Just make sure your hips and knees are in sync and your core is tight. Everything else comes from that
     
  7. conceptionist

    conceptionist Senior member

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    @accordion

    It sounds to me that you are doing a solid full body program. You wrote that you train multiple muscle groups per session (eg. no chest day and another arm day) and that your volume is higher than SS. That's good.

    If you want to get good at deadlifts, you should train them more than once per week. Increase the frequency to 2 times and then 3 after some months.

    How experienced are you?
    What are your lifts?
    How does your program look (in detail, written in a structured way)?

    Hard to give any critique when you are not specific.
     
    Last edited: Feb 7, 2015
  8. ridethecliche

    ridethecliche Senior member

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    Was feeling pretty good after yesterday's hex bar session so decided to work up some front squats to see how they feel.

    Working weight was 3x5 @135lbs went hella deep. Feels good mang.

    Lets see how I feel in the morning, but if I feel like I do now. I am going to be oh so excited!
     
  9. accordion

    accordion Senior member

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    So far this week I've done:

    Squat Bar 5x95 5x135 5x135 5x185 5x185 5x205 4x205 3x225 4x225 4x225
    Bench Bar 5x95 5x135 5x135 5x165 5x175 4x185 4x185 4x185 3x185
    Dumbbell Shoulder Press 8x45 7x45 6x45
    Dumbbell Lateral Raises 10x15 10x15 10x15


    Squat Bar 5x95 5x135 5x135 5x185 5x185 5x205 4x205 3x225 4x225 4x225
    Bench Bar 5x95 5x135 5x135 5x165 5x175 4x185 5x185 4x185
    One Armed Dumbbell Row 8x55 7x55 7x55
    Bent Over Barbell Row 5x125 5x125 5x125



    Same pattern of big lifts followed by back or shoulder/chest days. Should probably do more pullups on back days and also t-bar rows. Then on the last day I'll deadlift at the end of the session. No arm exercises. Stopped doing power cleans cuz someone told me my form sucks and it needs practice with good instructions. For the first 3 or months of lifting, from last July onward, I did something very close to the SS program from the book. Then as my progression slowed I added more exercises. Recently began warming up more cuz of the weather and just that I think the recommended 3 sets or w/e warmups are too few. Some dynamic stretching before, static stretching after.
     
    Last edited: Feb 7, 2015
  10. ridethecliche

    ridethecliche Senior member

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    I think your warmup ramps are too slow/long.

    If I'm working up to 225, I do bar, 135, 185, 225. Do a few lifts at the lighter weights, but you'll have a lot more energy to do bench and squats if you don't spend such a large part of your workout doing your warmup.

    I'm surprised your Db row is as low as it is.

    Personally, I prefer doing db rows, seated rows, deads, T bar rows, and pulldowns for my back stuff. I don't really see the need for bent over bb rows.

    You also need more leg work like romanian deads, lunges, etc. For chest, add an incline session atleast, if not db flyes or pec deck if you have access. I'd also do facepulls for rear delt. Are you doing dedicated core work at all?

    Start doing the arm stuff too if you care about it.
     
    Last edited: Feb 7, 2015
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  11. ridethecliche

    ridethecliche Senior member

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    This is probably going to sound pretty stupid but here goes...


    I'm planning a pretty big trip this summer. Going to go to India and a few countries in SE Asia. Probably 1.5-2months total.

    I don't want to show up to school 20 lbs lighter than I am now... How to continue working out when traveling? I'm sure I can pay for a gym here or there as I travel, but it's going to be weird planning things that way. I know I won't have much trouble in India.
     
  12. OccultaVexillum

    OccultaVexillum Senior member

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    Honestly I would probably just do "stuff" wherever it was possible. I wouldn't worry about planning or making huge leaps. I would use a hotel gyms if there is one and other than that probably just wake up, go run, find something to do a ton of pullups/dips/pushups and be done.
     
  13. Cool The Kid

    Cool The Kid Senior member

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    Chin up bar and push ups. Say goodbye to legs and shoulders
     
  14. hendrix

    hendrix Senior member

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    Don't worry about it. Have fun. Eat lots of yummy food, especially in India.

    Go to the gym where you can but 2 months won't destroy your gains. You might come back a little fatter but who cares, it's only gym.
     
    Last edited: Feb 7, 2015
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  15. Coldsnap

    Coldsnap Senior member

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    enjoy yourself ridethecliche, just stick to a plan of pullups, pushups, and bodyweight squats. My friend took 3 months off and maintained a 600+ squat by doing bodyweight squats.
     
  16. hendrix

    hendrix Senior member

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    I could go either way on this.

    On the one hand, doing anything 3x a week is better than once a week, but on the other hand, the carryover from squats to DLs is very significant, but not really the other way around.

    I've been progressing by only DLing once every two weeks.

    I do make sure to do plenty of SLDLs. And obviously rows, pull-ups and all the bodybuilding back stuff.
     
  17. Cool The Kid

    Cool The Kid Senior member

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    Sweet potatoes look like they will be another weapon in my dieting repertoire. I just hope I don't get tired of them quickly.
     
  18. hendrix

    hendrix Senior member

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    mash with a tablespoon of sweet chili sauce. You will not tire.
     
  19. barrelntrigger

    barrelntrigger Senior member

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    Wish I were in Japan right now...
    Guys, how many of you do rotator cuff work outs? I've been doing external and internal rotations plus the scapular plane elevation. Any suggestions?
     
  20. conceptionist

    conceptionist Senior member

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    Well, the carryover from deadlifts to deadlifts is higher than from squats to deadlifts.

    I know that deadlifts can be harder to recover from, but everyone that wants to would be able to deadlift 2-3 times a week. You can squat as many times or more. 3x, 3x, 2x frequency for the squat, bench and deadlift would be solid for anyone that wants to get good at the lifts but do not want to go into even higher frequency.

    It should be noted that I mean all variations of the lifts, so a straight leg deadlift is a deadlift and an incline bench against bands is a bench press, but greater specificity will have greater carryover to the competition lift.

    Of course you can make progress with almost universally bad programming such as deadlift every two weeks (bad as in if your goal is to get good at deadlifts), but if you can recover from more frequent training of the lift I believe that the progress will be better.
     

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