Kardio i teretana

[Zli Gli]

[Aineko]

Hardcore verzija: How to have sex on a squat rack

[Aineko]

bodyweight+ deadlift! fuck you, neuralgia!

[ToniAdams]

a sta radis sa badivejtom? zgibove?

[Aineko]

ma jok, nego juce prvi put podigla vise od sopstvene tezine (65kg deadlift). ne radim nista sto ukljucuje dizanje tezine iznad glave (u principu klonim se bilo cega sto moze da izazove upalu misica ramenog pojasa :( )

[Milogled Bluff]

Estel - :Hail:Ako mogu da dam neki savet, sada momentalno smanji tezinu na deadliftu, i nemoj ici preko 70%, ili cak 50%, narednih par meseci. Tesko je opisati koliko se covek (i zenkinja) lako pretrenira na deadliftu ako iz nedelje u nedelju forsira maksimalne tezine. Ja sam svojevremeno nedeljama bio kao prebiven, samo zato sto sam uporno pokusavao da glavom probijem zid, iako mi je telo govorilo suprotno. Kada sam shvatio da kod deadlifta mnogo bolje rade umerene tezine (40-70%) nego konstantno satiranje sa maksimalnim naporima, poceo sam da napredujem. U sledecoj godini ocekujem da konacno dostignem magicni double bodyweight deadlift, i to bez ijednog teskog treninga (osim prlikom testa, naravno). Jednostavno, radi serije od 5-10 ponavljanja sa 50-70% RM, kako ti dune odredjenog dana, bez opterecivanja kilazom na sipci i napretkom. Posle mesec-dva, ali ne pre toga, opet se okusaj na maksimalnoj tezini. Ako ne budes povukla bar 5-10 kila vise, ja vise necu pisati na ovom topiku.

[Aineko]

to sasvim ima smisla... (kad god odradim trening sa max deadliftom ne mogu da se naspavam dovoljno sledeceg dana. i bas taj osecaj kao 'prebivena').ako recimo radim seriju 5x40kg, je l radim jednu seriju po treningu ili vise? razmisljala sam da ubacim i Romanian deadlift, mozda alternativnim danima.

[Milogled Bluff]

Dan John i Pavel Tsatsouline, dva odlicna i veoma priznata trenera, za deadlift preporucuju ukupno do 10 ponavljanja na treningu. To mogu biti 2 serije od 5 ponavljanja, 5 serija od 2, 3 serije od 3, 1 serija od 10, zavisno od tezine koja se koristi. Takodje, savetuju 2 do 3 treninga nedeljno. Imam njihovu sjajnu knjigu "Easy strength" u PDF-u. Probacu da kopipejstujem deo koji se odnosi na deadlift.

[ToniAdams]

Probacu da kopipejstujem deo koji se odnosi na deadlift.

:Dsaci i haker. bilder haker.

[Milogled Bluff]

I think the first key (always!) in thinking about any lift, movement, supplement, or idea beforeadding it to a program is this: What’s the least I can do to utilize this new thing? In other words,avoid the problem most people have with any new groovy idea: If a little helps, a lot will be better.When creatine first snuck out of the quiet confines of some track and field guys and hit thegreater world, I was astounded to find out how many guys got massive cramps and diarrhea fromusing it. I then found out that guys would triple (and more) the recommended serving. The sameis true for fat-loss supplements. Some people have had to check themselves into the hospital toslow down a raging heartbeat.Please don’t ask me to repeat what Dr. Brunetti told me about a patient who got some Viagraand took four times the right dose. Don’t make me even think about it again—please! So, I thinkthat the deadlift is a crucial human movement. I believe it is part of a typical strength athlete’s program.In fact, I think everyone can benefit from some pulling from the floor.Now, before you ask about the Viagra overdose, think about the deadlift overdose: It’s a greatlift, it does wonders—now stop it. Don’t go there. And where is there? There is this idea, thisnotion, that if a little is good, then a massive amount is better.Back to the premise: The deadlift is a basic human movement and deserves to be in everyone’straining regimen.But now you may well ask, Why do your athletes deadlift so much? So much what? Are wetalking volume, intensity, or load? We do a lot of deadlifts, but we never go heavy—except everyso often!You may still ask, Why do your athletes deadlift so much? Ah, you mean the numbers on thewall. You are referring to those staggering max numbers that amaze some people and scare someparents. You are discussing the deadlift max.I need to be clear about the deadlift max: I don’t think one necessarily EVER has to attempt it.I never have—not even one time! In junior college, the Pacifica Barbell Club record in my weightclass for the deadlift was 550. So, one day, Dick Notmeyer and I decided to break it. I went to 555and made the lift, and I owned the record. A year or so later, Bob Arello challenged me to deadlift600. In the gym, we didn’t have many small plates (they break easily under lots of use), so I pulled605. A few years later, in the wee hours of the morning (3 a.m.), I was the last guy deadlifting ata contest and just told the guy to add 5 pounds (2.5 kilos, actually) to the amount the guy justmissed. I pulled a 628 deadlift.Today, my students follow my exact plan!I can see some hands going up, so let me save you some energy: What plan?You can drive your deadlift up to amazing numbers by NEVER deadlifting heavy. In fact, Isometimes think it is actually counterproductive to pull heavy deadlifts. But you need to hear this:You need to lift hard in a wide range of movements to have a massive deadlift without deadlifting.My athletes front squat every workout. They do lots of hip mobility work. They snatch andclean and jerk all the time. They swing, snatch, and move kettlebells every session. They deadlift,clean curl (power curl), and do pull-ups as part of their normal day. Most of my athletes train at50% of their max deadlift BUT mix them with other lifts and keep the reps fairly high on themovement. And then, just a few times a year—and for many, just once a year—they go after anumber.Personally, I see no value in adding 10 pounds to your max deadlift. If you pull 400, I wouldlove to see you attack your quicklifts, grind out some squats, do some hurdle work, jump on a fewboxes, pull some sleds, carry some farmer’s bars, and swing some kettlebells for a long time beforeyou max again. And when you do, I’d love to see you jump right up to 450 or 500, instead of tossingon a few puny plates. Attack your max!Have a friendly competition or enter a meet, but don’t just wander in by yourself, load the bar,and say “Ooooh, that FEELS heavy.” Pretend your kid is under the plates, and wedge it off him.If you don’t have kids, pretend it’s Pavel!So, here is a typical training circuit. It is called “On the Minute”, and it works well with largegroups. To me, a large group is 30 to 80 athletes at once. We set up our stations so at on theminute, the athletes perform the reps—let’s say 3 in this example. Athlete 1 goes first and his partnerspots, and then they switch. You can get up to four athletes a station, but it gets crowded.Then, we add some weight. It takes a time or two to nail down the weight increases to manage thenumber of sets. I have found that in large groups, 8 sets is ideal. Many will argue with me on thatlarge number, but the first sets are light warm-ups, and the speed of the rest period keeps the loaddown.On the Minute: 8 Sets of 3• Front squats• Bench press• Hurdle walkovers: Flight of 10 hurdles—The group just marches over them each minute; it’sa hip mobility drill and a bit of a rest.• Backward sled pulls: In this case, a 20-meter sled pull; hand the reins over to your partner,and just do 1 a minute.• DeadliftsIn big groups, athletes will start at every lift and move to the next exercise after finishing the 8sets. (Logically, this should take 8 minutes, but it will really take more like 10 with transitions.)For 8 sets of 3 on the minute for deadlifts, a strong athlete will still start with just 135 and probablynot even sneak up on much past 255 for the workout. With all the movements, this is not thetime to crank up a big pull. But the lifter will be “greasing” the movement with 24 repetitions alldone under the extra load of time, partner issues, and the aggregate work down through theworkout. (This is true for all the movements.) Moreover, the lifter is also stressing the body in somany ways that supercompensation is just around the corner with some rest and food.When it is time to max, be sure you have nothing crucial to do for about three weeks. In otherwords, don’t max deadlift the day before the Olympic trials. You are simply trying to get a measureof your absolute strength. Honestly, a couple of standing long jumps a few times a yearwould be as good, but I have the same issue: I like to move heavy iron.For the record, I have no interest in what you “could have” made. Please, no failures on maxdeadlifts. Just make the lifts! For whatever reason, max DLs seem to take a ton out of your CNS,and it doesn’t come back easily. Max DL misses seem to take even more out of the body. So again,make the damn lifts!I don’t suggest more than 2 max attempts, and most people are only good for 6 DLs in a heavyworkout. So, I consider that warm-up with 135 for a single part of the 6. If you don’t know howto deadlift perfectly or at least properly, don’t use a max as a teaching unit. Please, know what youare doing when you grip the bar, and leave it all on the table for these few attempts.Does it work? Oh, absolutely. I love to tease men who are using an exaggerated vocabularyabout some minute fitness detail and tell them that they are almost as strong as my homecomingqueen with a 355 deadlift. So, save those max efforts for max efforts!Can a powerlifter use this approach? Well, there are a few issues:1. It’s not so much the grip, but I worry about the skin of the hands. Maximal DLs tend to ripthe hands in a way that is honestly hard to mimic. The hand toughness needed to yank ahuge weight off the ground is hard to train outside yanking huge plates off the ground.2. Second, there is a need for rooting, wedging, and synchronizing everything that is hard topractice outside of deadlifts.But for pure absolute strength gains, I think it is still possible to harvest benefits from nondeadliftingactivities. I think a good deadlift coach probably has a number of arrows in his deadliftingquiver and can pick and choose elements to focus on—and to ignore—over the course of a career.Some athletes will flourish on more pure deadlift work, and others will just step up to the bar at ameet and pull the bar off the floor. So, let me be completely clear: A powerlifter’s deadlift trainingshould come under the heading “It depends!”There are a few drills that I think all athletes should use to increase their deadlift. But they areso simple, that few will consider them!• Thick-bar deadlifts: If you don’t have a thick bar, wrap some towels around a normal bar tothicken it up. Use the C grip (also called the “raptor grip” by me), and arrange it so you can’tget your fingers and thumbs to meet. Now, deadlift away. Try as hard as you can to jerk thebar off the ground by shoving your hips straight to the sky. Go ahead—try! You will see thatyou can’t. The thick-bar deadlift insists on perfect technique without an ounce of teachingfrom me!• 10-rep deadlifts: Another secret that will challenge your thinking. How many times do youhave to do something to master it? In discus throwing, we say 10,000 moves a year. Whilemaybe you don’t need to do that many DLs, you need to do some, right?A few years ago, I rediscovered that heavy deadlifts really beat up athletes. They are so competitive,and their “never say no” mentality makes them tired, beat-up people. So, I began workingwith really light reps. If a female athlete can pull 315, I have her do 135 for tens. It is tonic, inthe older sense of the word. The athlete can work on technique without any CNS hit, and thelower back stays happy. It works. I don’t know why, but it does.So, when programming with these ideas, stay at the lower end of training sessions. Two deadliftsessions a week is about right for most people. Certainly, the deadlift is a basic human movement,and everything that is done in athletics, life, and the weight room will be elbowing yourinterest in increasing your deadlift. My solution is to keep the actual deadlift sessions low but toacknowledge that there will be a lot of work done on the movement in training and life.It is better to have three tonic sessions and a thick-bar session over two weeks and keep you andyour athletes fresh than to risk the condition that can only be called “deadlift burnout.” If youhave gone to the well too many times in the DL, you will recognize it. Certainly, doing this willhave a value for a time, but overall, the risks outweigh the rewards. Don’t ignore the value of theseeasy days, as they seem to put a lot of power behind the big attempts.

Edited December 9, 2012 by Milogled Bluff

[ToniAdams]

priznaj da si prekucao!

[Milogled Bluff]

Naravno, to je ustvari moj autorski post

[ToniAdams]

ne bih tako daleko isao.

[Kelt]

samo za zli glija

[Aineko]

svaka joj cast za one front squats!jedino sto ne kapiram kod crossfita je ono bacanje deadlifta kad podignu tezinu. zasto su izbacili spustanje?