I also learned it myself without coach/buddy. Probably not using perfect technique yet, but at least good enough not to injure myself and to improve.
I'm just thinking in terms of the schools obligation to the health of students when using school equipment (supervised or not) vs training at a gym/weights room signing disclaimer etc....
dont let kids in the weight room if you havent got anyone supervising. if theres no one supervising its a law suit waiting to happen. schools fault. doesnt mean seventh cant learn to lift if he ignores the curlinsquatrackcrew.
Rules concerning safety are: 1) There must be at least two people in the workout room 2) If you are pressing any weight over your head you'll need a spotter YouTube and MAP are my best friends in this case. You have to get a guardian to sign papers. I haven't been given them yet (we have to finish this Fitness block before we are eligible to go into the weight room on our own time) and I'm assuming they cover the legal details. I'm hoping to get into the weight room, but I have to consider the limited time I have. Usually my free time is in the evening and the school weight room will be closed at that time. I could try lunch, but my lunches are hectic as it is with Mandarin classes and Student Council meetings. Toss in my homework (especially with Science Honours) and I have to be careful with my free time. Related to the last note, some kids were staring at me strangely when I was doing the Overhead Press and the Deadlifts. One kid who was doing seated Shoulder Presses his buddy, whom was doing bicep curls, stated at me strangely through my entire last set. Maybe my form looked bad hahaha! Thanks for the tips guys, was a great help! Concerning my workout yesterday, just did some deadlifts and leg lifts with some standing Ab twists, Kept it light in lieu of the gym workout. I have this paranoia about training my lower back to hard, especially after hearing all the terrible stories about lower back injuries.
amazon.ca has rippetoe's starting strength 3rd edition at just over 20 canadian dollars, although it's currently out of stock. buy it, or get someone else to buy it for you. tis worth it
I've taken a look at a couple of articles about it on T-Nation. I'm currently low on money, and on what money I have left I owe to some very good friends of mine. Thanks though Fish, I appreciate it
Oh yeah [ame="http://www.youtube.com/watch?v=H6P7U176yhI"]TFW The Most "Outlawed" Exercise - YouTube[/ame]
Hahaha nice! Loved the nice form and technique tips he dropped in, Will definitely pay attention to that!
that reminds me: http://www.youtube.com/user/timdonahey this channel has a lot of instructional clips by rippetoe, which are the ones on the wiki, except for the power clean ones which you should also watch. oh, and http://www.t-nation.com/free_online_article/most_recent/proper_back_position_for_power if you haven't already read it
Are you sure you aren't some secret espionage agent Fish? You seem to have a wealth of knowledge concerning the workings of the physical and mental world Seriously, thanks, will definitely read up on those.
Routine E - Full Body **Do as many reps until 30 sec is up or until technical failure** Thursday, April 19th, 2012 (二０一二年四月十九日) Warm Up: - SimonS’s 100 Punch Drill - Light Shadow Boxing 1 x 2 minute - Joint Rotations Round 1: - 120 second rest - Knuckle Push Ups 1 x 25 reps - Squats (@ Blue Band) 1 x 25 reps - Overhead Press (@ Green Band) 1 x 18 reps - Plank 1 x 30 seconds - Row (@ Blue Band) 1 x 26 reps Round 2: - 120 second rest - Knuckle Push Ups 1 x 18 reps - Squats (@ Blue Band) 1 x 22 reps - Overhead Press (@ Green Band) 1 x 14 reps - Plank 1 x 30 sec - Row (@ Blue Band) 1 x 24 reps Round 3: - 120 second rest - Knuckle Push Ups 1 x 15 reps - Squats (@ Blue Band) 1 x 20 reps - Overhead Press (@ Green Band) 1 x 13 reps - Plank 1 x 30 sec - Row (@ Blue Band) 1 x 23 reps Cool Down: - Stretching - Joint Rotations - 5 mugs of 2% milk (yay!) Notes: Zzzzzzzzzzzzzzzzzz Managed to beat my previous amount of reps. I'm going to assume that my endurance/speed is getting slightly better, though it could be because of the upped rest times. Workout, while tiring, went pretty well. Sleep was crappy to be honest, got an adrenaline dump just when I was about to doze off. Gah! Water and food consumption was good though. Milk was around 10 mugs (hopefully my stomach will be alright haha), and 14 mugs of water. Rest day tomorrow.
Routine A - Upper Body (Push) Saturday, April 21st, 2012 (二０一二年四月二十一日) Warm Up: - Shoulder Circles 2 x 20 reps - Joint Rotations - Over Head Press (@ Yellow Band) 1 x 10 reps - Standing Chest Press (@ Green + Yellow Band) 1 x 15 reps Main: - Overhead Press (@ Yellow & Green Band) 3 x 5 reps - Overhead Press (@ Red Band) 5 x 5 reps - Push Ups (Regular) 2 x 10 reps - Push Ups (Wide Grip @ Elevated) 4 x 6 reps - Triceps Dips 3 x 8 reps Cool Down: - Stretching - 4 mugs of 2% milk, 2 Taco's, and a pear and apple Other: 1 hour walk taking photographs, several sprints chasing the birdies. Notes: Needs to be more challenging. Will up resistance/reps next time. Sleep was meh, food and water consumption was good. Milk totaled around 7 mugs, water 11 mugs. Legs Tomorrow! -------------------------------------------------------------------------------------- Routine B - Legs Sunday, April 22nd, 2012 (二０一二年四月二十二日) Warm Up: - Legs Swings 2 x 10 reps - Joint Rotations - Squats (@ Red Band) 1 x 12 reps - Squats (@ Blue Band) 2 x 10 reps Main: - Squats (@ Black Band) 3 x 8 reps - Squats (@ Black and Red Band) 4 x 6 reps - Squats (@ Black + Blue) 5 x 5 reps - Leg Curls (@ Green Band) 2 x 8 reps - Calf Raises (@20 lbs. elevated) 3 x 20 reps Cool Down: - Stretching - 5 mugs of 2% milk Other: 1 hour walk taking photographs while hanging with family Notes: Felt alright. Might cut back on the sets and toss in some pistol squats! Sleep was meh again, food and water consumption is on par. Milk totaled around 9 mugs, water mugs 11 again. Arms (Pull) tomorrow!
Routine C - Upper Body (Pull) Monday, April 23rd, 2012 (二０一二年四月二十三日) Warm Up: - Subari 3 x 20 reps - Rows (@ Green Band) 1 x 20 reps - Rows (@ Red Band) 3 x 8 reps - Joint Rotations Main: - Door Pull Ups 3 x 5 - Rows (@ Blue + Green Band) 3 x 5 reps - Back Flies (@ Green band) 3 x 8 reps - Bicep Curls (@ Red Band) 3 x 6 reps Cool Down: - Stretching - Joint Rotations - 4 mugs of milk, bowl of noodles with pork, cup of orange juice Other: - 1 km walk - 2 x 5 pull ups at jungle gym Notes: Felt pretty good. Challenging, which I like! Sleep was decent, better then yesterday, water and food consumption was good too. 8 mugs of milk, and 12 mugs of water. Core tomorrow.
Routine E - Full Body **Do as many reps until 30 sec is up or until technical failure** Thursday, April 26th, 2012 (二０一二年四月二十六日) Warm Up: - Light Shadow Boxing 1 x 2 minute - Joint Rotations Round 1: - 120 second rest - Knuckle Push Ups 1 x 28 reps - Squats 1 x 34 reps - Inverted Bodyweight Row 1 x 15 reps Round 2: - 120 second rest - Knuckle Push Ups 1 x 22 reps - Squats 1 x 33 reps - Inverted Bodyweight Row 1 x 8 reps Round 3: - 120 second rest - Knuckle Push Ups 1 x 17 reps - Squats 1 x 36 reps - Inverted Bodyweight Row 1 x 8 reps Cool Down: - Stretching - Joint Rotations - 5 mugs of 2% milk (yay!) Other: - 2 km walk - Pull Ups 2 x 5 reps - Total Milk Consumption 8 mugs - Total Water consumption 12 mugs Notes: Zzzzzzzzzzzzzzzzzz Managed to beat my previous amount of reps again! Workout again, while tiring, went pretty well. Didn't have access to my bands today, so did a BW circuit instead. Sleep was alright, and water and food consumption was good. Rest day tomorrow.
Due to laziness and exhaustion, this will be more of an informal entry. Mostly just a collection of thoughts and musings. First off, I think I have the traces of a cold, so I'll be taking it easy for the next few days. Didn't workout yesterday (yesterday being April 28th, 2012) as I spent the majority of the day helping my family garden. Wheelbarrow'd and shoveled limestone rocks and soil constantly. Today (April 29th) I did sort of an impromptu workout just for the hell of it: OH Press (@Red Band) 5 x 5 reps Assisted Pistol Squat 3 x 5 reps Standing Chest Press (@Blue Band) 5 x 5 reps OH Press was fine, slightly challenging. Same goes for the Chest Press. Pistols were much harder. Sleep was meh, food and water consumption was good. EDIT: Oh, and I'm going to toss in some PLP work again. Knuckle Push ups, BW squats, and Inverted BW rows are the exercises, and instead of one, I'll be increasing reps by increments of two per day. Started out with 10 each today, 12 reps tomorrow.
Gardening is green gym, maybe not the resistance of weights or intensity of cardio but can be hard work.
After an impromptu rest week to combat a cold, I'm officially back in business, with training resuming tomorrow. The past week has been slightly rough, mostly during the evenings and mornings. I am now thankfully feeling much, much better. All I've been doing is shadow boxing,walks, and PLP (at 20 as of right now). I've also reorganized my workout schedule in lieu of the new month, with the week consisting of 2 full body workouts, 1 bodyweight circuit, 1 Fartlek/HIIT session, and PLP as supplement. This moth will be interesting. Tomorrow is Workout A.
I'm a huge fan of people planning their workouts in advance, hope your new schedule goes well. That being said, don't be afraid to tweak it and experiment with it over the first couple of weeks. I usually find I have to play around with things to make sure I'm not doing too much or too little and the exercises I'm doing work well together in each routine. Good luck!
Routine A 2012/05/05 (二０一二年五月五日) Warm Up: - Shadow Boxing 1 x 3 minutes - Joint Rotations Main: - Pistol Squat (Assisted) 3 x 5 reps - 1 Arm (Assisted) Push Ups 5 x 6 reps - Deadlifts (@ Blue Band + Green Band) 3 x 7 reps - Overhead Press (@ Blue Band) 5 x 5 reps - Bicep Curls (@ Red Band) 3 x 12 reps - Back Flies (@ Red Band) 3 x 12 reps Cool Down: - Stretching - 1 cup (250 ml) of water - 2.4 cups (600 ml) of 2% milk Other + PLP: - Knuckle push Ups 1 x 22 reps - Squats 1 x 22 reps - Inverted Body weight rows 2 x 11 reps Notes: - Workout felt pretty good - Sleep was meh - Food and water consumption were erratic - Overall, an alright day, gotta see my best mate's Karate tournament, which was great. HIIT/Fartlek tomorrow.
