Brolic Gaoler
formerly Alienshogun
Parrot. Enlighten me on this stretch thing you're talking about please! I need to work on my hamstring flexibility for my police exam (sit and reach). What you said has me worried now.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Are you in a wheelchair?
parrotbeak
Member
I'll look it up when I get home--I'm approaching the book like I would have an academic text in school, so I read the table of content to get an idea of the structure and then skimmed bits from each chapter and then started reading from the beginning. So I got a bunch of random stuff out of it. But the idea is that the back wants to be stable and have endurance. Having strength and flexibility doesn't help with avoiding back injuries. People often curve their backs to get a good ham stretch, and this is bad. He said a lot of elite athletes have very tight hams and use it for power. That's all I remember; I'll try to find it again later tonight.
I'd think some SL or RDLs would be great for helping you get flexible enough for a sit and reach, while forcing you to keep your back neutral. When is your test? Do they have the requirements online?
Brolic Gaoler
formerly Alienshogun
http://www.ptb.state.il.us/pdf/POWER.pdf
Page 6.
No time soon, I just want to be ready for it. It's always been my weakest flexibility point.
Jason's Ultimatum
Member
5'10 at 122. Holy shit.
173 lbs and I was reading that you should get about 1 gram per pound from protein.
parrotbeak
Member
That's funny that they want you to do as many bent leg sit-ups as possible because it's important for minimizing lower back problems.
I don't understand what the 15 means for the sit and stretch standard. 15 inches from where?
Also doing AMRAP pushups for 3 minutes 3x a week to prepare for 1 rep benching?
Brolic Gaoler
formerly Alienshogun
From the starting position.
http://www.youtube.com/watch?v=-Urg0Ymha34
Like that.
I wouldn't put stock in anything these things say to prepare. I didn't/am not.
parrotbeak
Member
Oh i see, so it's just an arbitrary starting point somewhere above your shins. Ya, I used to stretch in that position a lot, more so before my injury. But not any more. McGill said that lower back stretches feel good so people do them, but it doesn't make sense anatomically.From the starting position.
http://www.youtube.com/watch?v=-Urg0Ymha34
Like that.
I wouldn't put stock in anything these things say to prepare. I didn't/am not.
Also random fact: the discs are fluid so they have a positional memory. Sit all day and even when you stand the discs will remain in the position they had gotten used to being in all day, for up to 30 minutes (going off my memory). So it's important to consider that when ordering your activities, and one reason why sitting exercises are discouraged.
Why don't you just practice doing the sit and reach?
Brolic Gaoler
formerly Alienshogun
I remember when I first came to this thread (well the previous OT)and described my routine.
I remember saying that one guy way back when told me it's a great idea to do any exercise you can in a standing position. Glad I took his advice. It's probably one of the single greatest tips I've ever gotten aside from Rippetoe's stuff.
That isn't/wasn't the issue.
The issue was me being concerned about injuring my back by stretching as Parrot was alluding to in his post.
I also need some pointers on how to improve my deadlift.
I was doing 315 and my grip fails at about the 3rd rep.
The rest of my body feels like I can go up another 30 lbs but my grip always fails me first. I guess having small forearm and hands are really hurting me especially with deadlifts. Is there anything I can do to improve my grip or should I start using straps to help with DL?
I was doing 315 and my grip fails at about the 3rd rep.
The rest of my body feels like I can go up another 30 lbs but my grip always fails me first. I guess having small forearm and hands are really hurting me especially with deadlifts. Is there anything I can do to improve my grip or should I start using straps to help with DL?
parrotbeak
Member
Disc fluid will squirt out his butthole (not actually in the book).
Ya, I'd probably do SLDL instead of sitting and stretching to prepare for that. Or something else where you're not bending your back.Alienshogun said:
How are you prepping for the situps? That's not much anyway, right? It's been so long since I've done a situp but that doesn't seem like a big number.
Ya, from a general strength perspective that makes sense too. Requires planning and thought though, since most gym real estate is dedicated to things you sit on.
I've dated skinny 5'11 girls that weighed more... damn.
I'm going to take a stab in a the dark and say that what you THINK is a lot of calories is, in actuality, not very much.
Think of the population with regards to metabolism as on a bell curve. 75-85% of the popular are at the top of the bell, having normal metabolisms give or take a bit. Then we have the rest at the bottom right and left, when cut in half -- have either extremely fast or slow metabolisms.
Do those people exist? Sure. However, most people grossly overestimate how much food they are eating. Just because something is junk food, doesn't necessarily mean it is enough to put on weight.
If you logged into a calorie tracking website and truly found you can eat 4,000 calories a day and still not gain anything beyond 122 pounds at 5'10 then I'd surely believe you and maybe even suggest you might have hyperthyroidism.
But in my experience talking with friends who claim they can eat anything and not put on weight usually say that because of WHAT they're eating, not necessarily how much. (i.e. I can eat nachos everyday and not gain weight). Well sure, but what about the rest of the day? Then when I tell them that I have 2+ 600 calorie shakes a day, 12 whole eggs, meat/veggies/etc they look at me like I have 5 heads.
Basically, barring any medical conditions that would make weight gain difficult, most likely you are just not eating enough. Simple as that.
Snow cones
I agree with this post completely, and I can provide proof:
I was 160lbs back in May. I am 6'4. I now weigh 187-190lbs (give or take). You know how I managed to put on mass? By putting the work and not just focusing on one or two areas. When I hit a wall in my progress a month or two back, I refocused, upped my food intake by adding a few foods dense in calories (almond butter, cashews, peanuts) and focused on becoming stronger. I saw another leap. It's a slow progression but a progression nonetheless.
Lift big, eat big, become big.
Brolic Gaoler
formerly Alienshogun
That made me gag, for real.
Yeah, it may be another reason I'm making the progress I am too.
The situps aren't enough to worry about. I'll just knock out some crunches, frog kicks, and leg lifts a few weeks out.
I think I will add SLDL into my routine somewhere, probably just follow up with it on my DL days.
Do some high rep deadlifts. When I added 5 sets of 10 reps at like 50% of my 1RM after my usual deadlifts, my grip problems went away
Brolic Gaoler
formerly Alienshogun
To add to this. Also do barbell shrugs and if that's not enough you could always add in farmer carries.
Perhaps but in my experience barbell shrugs never helped my grip. But then again I just never really focused on shrugs either.
Im 5'10" at 175lbs... I can't imagine being less then 150 without looking frail.
Brolic Gaoler
formerly Alienshogun
It's not the shrugs, it's the holding the bar while doing them. I guess if he wanted he could just stand there with the barbell in his hands, but why not work on them traps too.
Also, to add to that, DL use a double over hand grip for as long as you possibly can. That will also build grip strength.
Which grip should I use when doing these high rep deadlifts?
I usually use mixed grip when I do deadlift since it allows me to lift higher weights.
mr stroke
Member
LOL
I do too. Like Alienshogun said, I would try straight grip as long as you can and then switch to mixed.
Here's what I usually do, for example
SG = Straight Grip
MG = Mixed Grip
135x5, SG
225x5, SG
275x3, SG
315x5, MG
365x5, MG
405x5, MG
225x10, SG
225x10, SG
225x10, MG
225x10, MG
225x10, MG
Jason's Ultimatum
Member
So who can do a muscle up in this thread? The answer is ME, and not YOU.
Pretty sure someone posted a few weeks back claiming they could do several muscle ups in a row.
I've seen someone on Fitocracy GAF log several. It wasn't him either.
parrotbeak
Member
I see someone doing them on rings sometimes but have yet to see anyone do one on a bar in person.
(STUDY) HIIT boosts endurance similar to steady state cardio, but only needs 10% of the volume!
Truly no reason to do chronic cardio ever again!
Anybody have the full pdf to this? I am interested in reading the entire thing.
parrotbeak
Member
Me too. Gonna try to get a copy from someone with research library access.
Yeah, my friend with library access for some reason can't access it even though she can normally access stuff from pubmed. Hopefully my friend in med school can get it when he's on campus later this week.
Rookje
Member
Checkout this dude from my xfit box: http://www.youtube.com/watch?v=qD1KLaD1yzg
Handstand muscle up o__O
wow that guy is nuts. I'm pretty jelly.
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just got back from the gym...deadlifted and hang cleaned for the first time. Oh my gosh. Those are some tough lifts lol. On hang clean, my grip failed me first. Mostly because of the calluses I have - they hurt like a bitch. How can I deal with the calluses? Also, I have one of those hand squeezy things, will that help with grip strength if I do that constantly?
Edit: Here's my new routine I'm thinkin of doing"
Monday
Bench
Incline Bench
Deadlift
Hang Clean
Tuesday
Biceps
Triceps
Shoulders
HIIT?
Wednesday
Bench
Incline Bench
Deadlift
Hang Clean
Thursday
Off
Friday
Insanity/P90X Plyo
Saturday
Yoga (maybe try to implement this two times a week?)
Sunday
Off
Suggestions?
Rookje
Member
You can wear gloves, tape your hands, use powder or deal. I pretty much deal. But I'm probably going to start taping my hands. If you kip pullups you'll get calluses easy, I try to avoid putting pressure on my palms whenever possible.
My calluses have ripped off and reformed and ripped off twice so far doing pullups. *shrug*
That dude's a beast but I would've liked to seen him try an Iron Cross on the rings.
Male gymnasts are monsters
There's been this massive black dude coming to my gym for the last few weeks. His gut probably weighs as much as I do. He was clearly pretty strong. He did incline benches and flat benches with 3+ plates. He pressed 2+ plates. That's strong, but nothing amazing. Or, at least, I've seen plenty of guys bench 3+ plates and at least a couple dudes put 2 plates over their head.
Today, while I was over in dumbbell alley getting swole with lat pull overs, he was warming up to a one rep squat. I'd made my way back over to the rack by the time he was about ready to lift. Lift 600 pounds. That shit was cray. The most weight I've ever seen someone squat in person. He hit parallel, too. This was not some clown style good morning squat hybrid. Just a belt and wraps, too.
It was awesome.
Today, while I was over in dumbbell alley getting swole with lat pull overs, he was warming up to a one rep squat. I'd made my way back over to the rack by the time he was about ready to lift. Lift 600 pounds. That shit was cray. The most weight I've ever seen someone squat in person. He hit parallel, too. This was not some clown style good morning squat hybrid. Just a belt and wraps, too.
It was awesome.
Lamel
Banned
I'm 5'10" at ~145 lbs, I don't look frail though....but at around 130 I did. 122 is kind of unhealthy, this guy needs to get on starting strength asap.
I can. Do I get a prize?
parrotbeak
Member
Ultimate Back doesn't have an index or even page numbers in the TOC other than where the chapter begins, although each chapter is broken down into titled parts, so I think I found where I got what I said about hamstrings. But in general he says not to stretch beyond what you need for full ROM. Also that slow loading puts the stretch on where ligaments mean tendons, whereas fast loading stretches put the force in the middle of the area being stretched. Reminder that stretching is a cool down activity and not a warmup, and that it varies a lot on whether stretching something can help or hurt you.
I bet they're going to make you do these stretches before you run.
Anyway, you guys should just buy this book and we can do a group read.
My SS 3rd Ed came in mail today. It's very low on my priority list but if anyone wants to know about a particular part let me know. He says in the preface that he wrote all the lifts because of what he learned doing SS training sessions all around the country in the last 4 years.
The new cover is really nice. That's all I've noticed between this and the 2nd ed so far.
cluxdeluxe
Banned
I can almost do one but I still need to get the form down. I know several people that can rep muscle ups like nothing. I haven't tried to do one on rings though.
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