Quote :

"my torso remains rigid, but I allow my lats to pull all the way out. I also do the exercise from a slightly leaned forward position to get a better range of motion. I never understood why people lean back while doing a row; it's not a spinal erector exercise. "

that's more along the lines of what i meant. i was trying to get across to not keep your torso upright. perhaps rigid was the wrong word.

6/22/2011 9:22:16 PM

I just inhaled some sunchips and kettle chips. I hate it when I do that

6/22/2011 9:41:19 PM

Way to get married and just let yourself go.

Typical

6/22/2011 11:16:42 PM

6/22/2011 11:25:13 PM

I can't sit down with a bag of chips, I'm gonna start putting some in a bowl so I don't eat so many/the whole bag.

6/23/2011 5:08:00 AM

related:

http://www.nejm.org/doi/full/10.1056/NEJMoa1014296?query=featured_home&

Quote :

"Within each 4-year period, participants gained an average of 3.35 lb (5th to 95th percentile, -4.1 to 12.4). On the basis of increased daily servings of individual dietary components, 4-year weight change was most strongly associated with the intake of potato chips (1.69 lb), potatoes (1.28 lb), sugar-sweetened beverages (1.00 lb)"

four years and ~121k people later, tater chips make you fatter than sodas.

6/23/2011 11:39:29 AM

leave potatoes out of this

6/23/2011 11:40:22 AM

science b,

science.

6/23/2011 11:42:53 AM

LALALALALLALALALLALAL IM NOT LISTENING LALALLALALALLALALLALALALLA

6/23/2011 11:43:15 AM

Yeah, just don't eat chips. It's never worth it.

6/23/2011 2:15:31 PM

Body Attack class at Gold's is no joke.

6/23/2011 2:17:03 PM

here you go Joie

Quote :

"A secondary analysis of potato subtypes showed that weight changes were positively associated with increases in the consumption of french fries (3.35 lb) and of boiled, baked, or mashed potatoes (0.57 lb)."

I don't put a lot of trust in a questionnaire study that looks at body weight. I also wonder how they deal with the "adherer effect" (http://www.bmj.com/content/333/7557/18.full)... In this case, people that are generally following government recommendations (regardless of whether those recommendations have a basis in science) also display healthy behaviors in other areas.

My view on potatoes has seriously shifted in the past year:
http://wholehealthsource.blogspot.com/2010/12/interview-with-chris-voigt-of-20.html

------

In other news, I've dropped off my running mileage in the past month to focus more on lifting and now my endurance sucks. I guess I'm going to have to decide between the two.

And I must have pulled something in my chest/back because I'm getting pain whenever I try taking deep breaths.

[Edited on June 23, 2011 at 2:29 PM. Reason : asfasfsadf]

6/23/2011 2:24:57 PM

Do you guys take a week off every month to recover or just go right back into it? When I was doing p90x there was a recovery week and with this new plan I'm supposed to do much less weight for a week. Thinking about just not going to the gym for a week.

6/23/2011 3:24:51 PM

A week off every month sounds excessive. A long weekend away from the gym is pretty much as long as I like to break.

6/23/2011 3:27:48 PM

Well the p90x recovery week wasn't really recovery as in you had to do yoga twice and core synergistics twice which is a bitch and a half. It did give you a break from lifting.

On this new plan I would be just lifting 50% or so of my 1RM on the core lifts for a week. If I need to give my muscles a break then why not just not go to the gym. I'm not exactly sure what to do about the assistance exercises. I'm assuming I would do less weight with them as well.

[Edited on June 23, 2011 at 3:34 PM. Reason : .]

6/23/2011 3:31:13 PM

i take a week every 6 months and the occasional long weekend mixed in.

6/23/2011 4:13:10 PM

taking like 25% off your time to "rest" isn't productive.

you're not going to lose mass in a week, but you're just going to hurt your gains.

i read somewhere that a week off ever 12-14 weeks or so can be advantageous though, but i have no idea where.

and i'm from the internet, so what do it know.

--side note--

maximus has posted in the crossfit thread something that i took kinda weird.

he was talking about squat vs deadlift numbers. basically saying that hip mobility and strength was the reason behind a difference and your squat/dead lift weights.

this makes all sorts of sense, however, unless i took his context wrong, he was inferring that they should be close to the same?

i had thought that it should be dead>squat>bench>ohp

but again, what do i know.

i've been doing a lot of foam rolling/glute/ham/quad/hip flexor stretching/psoas activations with other hip mobility work along with box squats. will free squat once every now and then and can tell a drastic difference in depth and explosiveness at working weight. still no where near where i want to be in that area, but close.. but my DL smokes my squat. but i'm still a novice.

i guess i was just surprised.

6/23/2011 4:15:22 PM

you squat should be higher than your deadlift, with bench being a distant third.

most people are capable of squatting a lot more than they realize, but they are either uncomfortable with the weight or scared of what happens when they don't make it. With the deadlift, you just let go; dumping the bar at the bottom of a squat usually involves a lot of scraped skin and a hurt ass.

[Edited on June 23, 2011 at 4:37 PM. Reason : .]

6/23/2011 4:33:07 PM

interesting.

6/23/2011 4:55:13 PM

Then can you explain http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html / http://www.exrx.net/Testing/WeightLifting/SquatStandards.html?

6/23/2011 4:57:18 PM

I have no idea where those numbers came from, because powerlifting federations have much higher classifications for elite levels, even without gear.

6/23/2011 5:48:19 PM

I think most people's deadlift/squat numbers are similar and whichever you are most comfortable with/have better form with will be your superior number...

but thats just my $.02

6/23/2011 5:58:53 PM

my hamstrings and back are SORE today!!



and im drinking a beer

6/23/2011 6:05:45 PM

^^^ I meant less the numbers themselves and more that the deadlift is the higher of the two. Everyone I've asked says those standards are pretty legit.

6/23/2011 6:44:50 PM

starting strength claims that deadlift should be higher because more muscles are involved, but perhaps that applies more to novices

6/23/2011 6:50:01 PM

Quote :

"Body Attack class at Gold's is no joke."

Quinn and I took a Body Attack class once.

NEVER AGAIN

My lifts go Bench > Squat > Deadlift. Mainly because I never deadlift and have only recently upgraded my squat form to "not shit"

[Edited on June 23, 2011 at 7:26 PM. Reason : .]

6/23/2011 7:25:33 PM

imma have to try that class

6/23/2011 7:29:56 PM

Quinn has an in with the teacher at LFF

e: So I got curious to see the changes between where I was the last time I posted pictures in this thread and now. I figured I was up a few pounds, but I think just as lean if not leaner than I was before. Since I didn't realize the pictures were still in my gallery, I went and hunted through the previous thread to get the pictures and figure out when I had posted them.

Turns out it was exactly a year ago. Like -- to the day.

Anyway, a year later:



I'm definitely bigger through the chest and core. My arms might be a little smaller though.

[Edited on June 23, 2011 at 7:56 PM. Reason : .]

6/23/2011 7:31:05 PM

i can see a definite difference in the (lack of) belly!!!







getchusome

6/23/2011 8:05:21 PM

Quote :

"Quinn and I took a Body Attack class once. NEVER AGAIN "

Quote :

"imma have to try that class "

It's my favorite.

6/23/2011 9:08:58 PM

body pump was even worse......

the golds rtp les mills trainers also look like crap compared to lifestyle in cary. Maybe it was just a class for old people when I walked by. I may be biased though.......

6/24/2011 7:57:18 AM

I've been tempted to try one of those classes, but I don't want to be embarrased by 50 year old women running circles around me.

Today, I think I'm going to go swimming for cardio.

6/24/2011 8:46:22 AM

there's a woman who's in her late 60s in my bootcamp in the mornings... i'm impressed everyday i workout with her how much she's able to keep up

6/24/2011 9:00:49 AM

i climbed 4 floors yesterday and it took a while to catch my breath....i really need to workout

6/24/2011 9:15:20 AM

body attack and body combat are my 2 favorite les mills classes

but overall I strongly dislike the whole les mills format

6/24/2011 9:24:47 AM

Bench Press Day:

*Bench 170x17, 235x1x2
*Dips 3x20
Chest Supported Row 100 3x8
JM Press + Reverse Fly 3x10
Neck Harness 4x25
Chin Ups x 10

*Chin Upsx5 between every push set.

6/24/2011 9:33:41 AM

two things i realized last night:

the gf is a shitty spotter.
working out with her is mostly an exercise in 45# rows.

6/24/2011 1:00:38 PM

my deadlift was far superior to my squat when i used to lift regularly and set my personal bests (2001).

my 1 RMs @ 140 lbs:

squat: 200 lbs
deadlift: 300 lbs

10 RMs:

squat: 135 lbs
deadlift: 225 lbs


even freaks who deadlift 800 lbs can only manage a 600 lb or so squat.

the deadlift is a far easier lift than the squat, for novices and for experts, and for everybody in between. (nearly everybody)

6/24/2011 1:30:02 PM

people who deadlift 800lbs are squatting 1200lbs, but that's because they're using 3-ply squat suits that stand up on their own.

6/24/2011 1:46:38 PM

it's easy to squat more than you deadlift....when you don't go past parallell

also, you can't really use powerlifters as an example because the squat suits will most def. make their squats higher than their deadlifts

[Edited on June 24, 2011 at 2:57 PM. Reason : ]

6/24/2011 2:50:38 PM

Parallel is subjective. I have been red lighted when I KNOW I was far enough down. I have also been white lighted or given the squat command way before I got my hip crease past my knee (that I don't mind).

Only way to make sure is to practice on a box going go target depth or below until you are absolutely sure. But as the weight rises, so will you.

Squatting in a suit is not a cheat. Even raw federations may require single ply.

6/24/2011 3:05:02 PM

Just a note: I never said squatting in a suit was a cheat, just that it could allow an athlete's squat number to be larger than his/her deadlift

6/24/2011 3:13:48 PM

This squatting/dling debate is pointless...

It depends on the trainee's anthropometry, advancement and gear being used.

People with long limbs/torso will be better dead lifters. People with with shorter torso's and limbs generally make better squatters.

Also, the squat can advance for a longer amount of time than the dead lift (hence why the record squat is higher than the record DL, correct me if I am wrong.) Not 100% sure why this is, but I believe it has to do with the stretch reflex/eccentric phase that comes with the squat and not the DL.

6/24/2011 3:17:36 PM

***Official Squat Vs Deadlift Thread***

6/24/2011 4:00:46 PM

seriously, this thread took an interesting turn...

6/24/2011 4:05:18 PM

LFF body pump is pretty fun and good way to burn some cals

6/24/2011 5:43:11 PM

Do any of you metal heads use bands at a commercial gym? And by bands, I mean the yellow or green ones, not ones specifically for lifting.

What kind of resistance am I adding by putting one end on each end of the bar and looping it under the bench? If it's like 20 lbs, it would be hard to tell the difference.

I think I may have ruined one at the RTP Golds today. Stretched that bitch way out.

6/24/2011 7:13:48 PM

Haha

I was told that there was someone who had seen my lifting partner, and I using PLing bands doing that w/ the little bands.

[Edited on June 24, 2011 at 8:28 PM. Reason : a couple of months ago]

6/24/2011 8:27:58 PM

^^

Is that gym not the most run down POS? I go to play basketball and the few times ive been in the weight room I felt like I was in jail.

6/24/2011 11:27:28 PM

RTP Gold's was my favorite...definitely the most dungeonesque Gold's in the area. The only downside was the locker room smells like kitty litter

since i suck at squatting...deadlifting is better/best

6/25/2011 12:27:38 PM