i do bent leg.

Power cleans is on my list to learn actually. but i need a trainer to teach me proper technique. It looks explosive and like it could really help me achieve that explosive and elusive chuck liddle backward left handed KO punch (ok maybe thats just a dream!)

Any tips for power clean?

I watched a crossfit video on deadlifts, the whole line up the scafoild and dont care about how leaned over ur back is, so as long as the criteria for a optimal lift is acheived, and i tried it out today with body weight, no pain at all.

However if i do a squat, it hurts, so i avoided squats,but i did seated leg curls, seated hamstring curls without issue.

Do tears in tendons heal themselves?

Quote from: He Man on February 09, 2011, 04:49:15 PM

Do tears in tendons heal themselves?

Yes - it depends greatly upon how badly a tear/rupture may be though. Minor ones can take a week to 2 weeks (see my earlier post).

Headed up to the high country in Colorado for a few days of skiing/snowshoeing/hiking/ 

A little exercise will be good.

Quote from: He Man on February 08, 2011, 11:53:36 PM
^ what he said. Notice that scary black Eagle Globe and Anchor.

and 1.5miles?  dont be a wussy. Do a 3 miler, but before that do a 5 mile warm up.

PFT! or PRT or watever the hell you wanna call it. Just run damn it!

Ive been consistently running at 6:33 pace and feel great. I can kick it up to a 6min/mile but its tough to maintain it.

Also, I took some time off Muay Thai ( 2 weeks) due to a nagging toe injury. Im doing a lot of weight lifting right now and I've found the Dead Lift. It is the most manly workout in the world. I'm doing 3 sets of 12 reps with 135lbs.  Should I stick with this weight until i build up strength? or should i Move up?

When i Do squats i have pain in this area sometimes. Even if its a body squat.  No idea why. any conclusions? its only the left leg.  on the inside part of hte tendon.

If the pain is not injury type pain but simply a little painful discomfort while squatting, it could be a simple issue of squatting with your knees past your toes, which is a no no and usually the most common cause of knee discomfort with squatting. Box squat will fix that easily for you. If the pain is something more serious and feels like an injury, I'd get it checked by an orthopoedic surgeon.

Quote from: Monster Dave on February 09, 2011, 04:59:23 PM

Yes - it depends greatly upon how badly a tear/rupture may be though. Minor ones can take a week to 2 weeks (see my earlier post).

gotcha, i always thought tendons never reattatched themselves, i had a minor tear in my shoulder and it took 2 years for it to heal properly.

Another question about dieting right now...

RIght no this is my schedule
Weight lifting 3x a week @ 1-2hours. Eveything I do is 10-15 reps @ 3 sets increasing weight by a little.
I run about 2-3x a week, usually 3miles @ ~19mins
Muay Thai for 2 hours 4x a week.

How much protein/fat/carbs should i be eating? Goal is to lose 10lbs possibly 15 (150 right now 5'6")
Im doing about about 125g Carbs/~150g protein/40g fat a day.

Which really only equates to 1500ish calories a day. My freind said to get more fat in my diet through peanuts cashes etc. Ive been throwing peanut butter in my shakes to to up the fat intake.

Should i eat more protein? I probably consume about 1/2lb-1lb of veggies a day ( which is probably also why i poo so damn much, i think i get over 30grams of fiber a day)


pitbull, i never pass my toes with my knees, they are usually in the middle of the foot.

Oh....and as for deadlifts and powercleans.

both should be kept in the 5 rep range or lower as weight is added. Both are fairly technical lifts and high reps will lead to form breakdown and injury. This is especially true for powercleans. Deadlifts can be taken up into the 8 rep range, but should be done with without going to failure and preserving form.

as for crossover to power in other sports, there is very little evidence that powercleans do so in any significant way despite their popularity by many power athletes (ie football) . I spent a lot of years perfecting powercleans with significant poundage and all it left me with is a bad wrist, and a number of less serious, small injuries throughout the years. If I could go back in time I would avoid them completely. I spent a lot of time and energy on a lift that could have gone to better use in both the gym and the sports I was training for at the time.

Deadlifts are another animal altogether. They are probably the best lift for developing posterior chain strength, which more than olympic lifts, dynamic lifts, core training or any other passing fad, helps the athlete's hips to fire efficiently for increased power in sports. While all the variations of deadlifts are excellent, my personal favourite is the romanian deadlift, which I believe gives the most bang for your buck.

Quote from: pitbull on February 09, 2011, 06:22:35 PM


Deadlifts are another animal altogether. They are probably the best lift for developing posterior chain strength, which more than olympic lifts, dynamic lifts, core training or any other passing fad, helps the athlete's hips to fire efficiently for increased power in sports. While all the variations of deadlifts are excellent, my personal favourite is the romanian deadlift, which I believe gives the most bang for your buck.

That is what ive heard, though someone said there is another lift that is better and deadlifts rank 2nd. any idea what that one is?

tendons can repair themselves, often stronger than they were, in the right circumstance. If the two ends of the torn tendon can touch oneanother, scar tissue and collagen can actually be as strong or stronger than surgical repair. It helps even further if you can have appropriate therapy to help remodel the tissue as it heals.

some people will adamently tell you that a complete tendon rupture can't repair itself without medical intervention, but I had a completely ruptured achilles tendon that was treated without surgery and it's healed far better for me than most of people who've ruptured their achilles and had surgery.

As for diet......1500 calories sounds a little low for the amount of energy your expending. but if you are set on 1500 calories your macronutrient breakdown sounds about as good as can be.

If I were you I would consider bumping your calories up to 1700-1800 and see how you make out and adjust things from there.


My general rule of thumb is to set protein at 1-1.5 g of protein per pound of bodyweight.  After protein, make sure you get about 6 g of quality fish oil per day and then fill in the rest of your calories with a mixture of good quality carbs and fat. The ratios will be of little consequence from a body composition perspective although I would shoot for at least 45 g of fat to maintain energy leveles. I would also aim to bracket my workouts with the majority of my carb intake.

Quote from: He Man on February 09, 2011, 06:28:00 PM
That is what ive heard, though someone said there is another lift that is better and deadlifts rank 2nd. any idea what that one is?

I'm going to guess romanian deadlift. Box squats are also an excellent posterior chain developer as are glute-ham raises and  heavy good mornings.

Quote from: He Man on February 09, 2011, 06:18:32 PM
gotcha, i always thought tendons never reattatched themselves, i had a minor tear in my shoulder and it took 2 years for it to heal properly.

Another question about dieting right now...

RIght no this is my schedule
Weight lifting 3x a week @ 1-2hours. Eveything I do is 10-15 reps @ 3 sets increasing weight by a little.
I run about 2-3x a week, usually 3miles @ ~19mins
Muay Thai for 2 hours 4x a week.

How much protein/fat/carbs should i be eating? Goal is to lose 10lbs possibly 15 (150 right now 5'6")
Im doing about about 125g Carbs/~150g protein/40g fat a day.

Which really only equates to 1500ish calories a day. My freind said to get more fat in my diet through peanuts cashes etc. Ive been throwing peanut butter in my shakes to to up the fat intake.

Should i eat more protein? I probably consume about 1/2lb-1lb of veggies a day ( which is probably also why i poo so damn much, i think i get over 30grams of fiber a day)


pitbull, i never pass my toes with my knees, they are usually in the middle of the foot.

I would say that from what you described your 'injury' is minor and will heal. Some significant tears or ultimately detachments will absolutely require surgery - but in many of those cases you wouldn't even be able to walk and would know that something was severely wrong. I injured my bicep a few years back where the lower bicep connects to the area in which the elbow bend is located while rock climbing and it did take a full year of recovery (no weights what so ever - I recall that I couldn't even curl a 20lb weight) - but once I ceased working out, ceased climbing, etc...it finally healed and it's back to normal. I probably should have seen a doctor but...I'm stubborn that way.

Diet: you are doing a ton of exercising - kudos to you for that - that's awesome. That being said, if you want to loose weight I'd steer clear of peanut butter as it's uber high in oily fats (some good, and some bad) that will ultimately go against your weight loss goals. There's a fine line between what to eat and what not to eat, what your body needs and what is too much or too little nutrition. I'm sure that we could wage a war of pages and pages on dieting advice, but what I've always found that has worked (for me - everyone is different) when working out so hard is to cut carbs (moderately - because you do need some) and to cut fats (heavily), while maintaining a consistency in my workouts for say 7 weeks in order to see my goals reached.

I wear a heart rate monitor when I workout (always) and use that as a guide to help me be aware of my efforts - for example, my regular weight routine for an hour used to result in about 230 calories burned, my new routine in the same time results in 550-600 calories burned. Once you know your caloric burn, you can better feed yourself and tailor your workout to help you reach your goals.

When I do eat during I usually take in carbs around lunch as I will need them when I workout, but I don't take in more than say...40-60 at that time. By contrast, when I ride my bike and condition for a cycling race, that's entirely different because I'm burning between 2,000-4000 calories on training rides along with carbs, and everything else. So you have to refine your diet for your metabolism, your type of workout(s), and for what will give you what you need to reach your goals.

Does that help? Sorry if I rambled. In any case, I think you're on the right track. Good luck though, I'm sure you'll reach your goal with all that you're doing! 

Thanks pitbull and Monster Dave! Very usful info! my leg only hurts is if i squat pass parallel... everyday things r fine. really did not hurt until i started running again.

Whats the REAL story about low fat/low carb diets like atkins keto or caveman anyway? in my mind, your body needs carbs and fats however you can get them. healthy carbs and healthy fats give you the best bang for your buck because they keep you full and have vitamins ands minerals. I base this on the fact that monks eat nothing but rice and veggies all day. the veggies give them a ton of nutrients and protein. and carbs from rice, even though they say white rice is bad for you (tell that to marathon runners and monks who can break bricks with their throats). i also read about a guy who ate nothing but twinkees all day and lost weight, the key was maitnaing a caloric deficit.

http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

As of rigth now a sample day of food is pretty much like this (this was today)

0700-            1 cup dried irish oats, sometimes made with milk, 1 poached egg or hard boiled,
0930-            my fresh fruit in class usually oranges because i get em by the crate.
1100-            gym
1230             post workout Protein shake
1500             is my biggest meal, today i had 72g calories of noodles, with 1 whole "stalk" of brocolli and
                   another 1/4lb of chinese veggies that i really like, and i had 2-3 pieces of chicken with it
                   (from a whole chicken that i had to cut up into pieces). finish with 1 scoop of protein shake made with milk
2000            fresh fruit, i will kill to find a coconut that doenst cost an arm and a leg right now.
2200            another double scoop of protein shake and Cellmass for recovery (3g creatine)
about 15-20cups of water a day unless it was that 115 degree trackday where i prbably drank 2 gallons without pissing!

Then sleep.  ive really never slept this much in my entire life. i used to be a 4hr a night guy, now im doing 10 hrs 5x a week and 4hrs 2x a week.

i find that oatmeal in the morning is what sets me off right. if i miss that. god help me. i wouldnt be able to lift a pencil all morning. its such a strong point in my diet. and steel cut irish oats are so damn delicious! just water, cinnamon and pinch of salt, or fresh fruits and honey etc.

i take a 1000mg dose of sustainable wild alaskan cold press omega 3 capsul once a day
and a multivitamin, ON optimen but at half dosage cause i think i get a good variety of fruits and veggies in.

so i need to up my protein take in (at 1.5g/lb, i should be taking in 225grams), that should be easy with some steamed fish.

He Man: 

Unless your goal is to be a bodybuilder or absolutely maximize muscle hypertrophy, I don't think you need to up your protein to 225 grams. 150 grams/day is fine with the caveat that if you are going to maintain a fairly hypocaloric diet, you might want to bump it up another 25g or so as added protein will have a muscle sparring effect in the face of a large calorie deficit.

As for diets........low fat, low carb, aktins, warrior, paeleolithic, caveman, full keto, and whatever other diet fad you can think of, all work. Despite particular diet claims, none can violate the first rule of thermodynamics and any diet that puts you in a hypocaloric state is going to result in weight loss.

The goals, as I see it, of any diet should be bodycomposition and health.  As long as protein levels are maintained any diet can accomplish body comp goals. You could hit a stage ready, 5% bodyfat on nothing but Mcdonalds if you were spot on with diet numbers, however I would not recommend it for long term health.

Almost any diet (low fat or low carb) can result in good health, as long as your food choices are nutrient dense. Even atkins can be done in a healthy manner if quality proteins, healthy fats and nutrient dense greens are consumed. However low-carb diets, while effective, don't often suit the energy needs of those doing lots of conditioning type work.

I think your diet looks pretty good. Oatmeal is an excellent energy source, as is rice, although I would choose a brown/wild rice mix for  a better nutrient and fibre profile. Outside of those starchy carbohydrates I would up your green veggie intake and add in some mix of berries. I use a frozen berry mix thrown into a protein shake. Speaking of protein shakes, they are useful in a pinch, but nothing beats real food. Whey protein has been shown to have some immune system benefits, so I would keep one whey shake a day.....perhaps mixed with berries in a smoothie type drink. Outside of that I would get my protein from lean animal sources, a little dairy and eggs.

As for fish oil, I would up your total to 6 caps a day to hit desired epa numbers. Actually, I switch to liquid fish oil as it's far more cost effective.  take a tblsp of carlson's fish oil every morning and be done with it.

oh...........forgot one thing. In addition to your multi-vitamin/mineral, I would take additional vitamin d in the range of 2-4000 iu's/day. There is a lot of current research suggesting d might have a huge impact on heart and neurological health, immune function, not to mention positive emotional effects. It's dirt cheap and can be tolerated in at very high levels without toxicity, so I think it's a mistake not to include it

Dammit, you guys make me want to start deadlifting again.   

I was just wondering, what are some of your highest numbers with the "standard" deadlift?

Has anyone tried deadlifts with resistance bands?  It adds a whole new level to the lifts.  

Hopefully this works...

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Just click on the link, I hope it works.  I wouldn't mind some critiques on my form from you dead-heads.  BTW I promise there's a red band connecting the bar to my feet....