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		<title>GLUM Discussion Board</title>
		<description><![CDATA[Green Light Ultimte - Masters]]></description>
		<link>http://glumultimate.brooksie.ca/</link>
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			<link>http://glumultimate.brooksie.ca</link>
			<description><![CDATA[Green Light Ultimate - Masters]]></description>
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		<item>
			<title>Gord's barbell session #3</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=8&amp;Itemid=#p15</link>
			<description><![CDATA[Last night.

Gord, Glenn W., PMo and myself.

Squats 5x3set
Press 5x3sets
Deadlifts 5x1set

I think that was it. Gord may have walked through power clean technique as well but I wasn't listening anymore. Thanks Gord.

DJ]]></description>
			<author>David Janssen</author>
			<pubDate>Thu, 14 Jan 2010 00:22:53 +0100</pubDate>
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		<item>
			<title>coaching cues</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=8&amp;Itemid=#p14</link>
			<description><![CDATA[squat:
- feet at shoulder width, 30 degree angle
- low bar jammed in to your shoulder blades
- lumbar extension - tilt your hips forward and maintain that through the range of motion
- go to parallel (this is the crease of your shorts at the hip even with the top of your knee)(if you can't go to parallel, stretch!)
- look at the ground 6 feet in front of you the whole movement. 
- initiate movement from the bottom with your butt.

deadlift:
do these in order:
1 stance (hip width and foot half-way under the bar)
2 shins (tilt 'til they touch the bar)
3 grip (use overhand grip, eventually your grip will fail, use the mixed (hockey) grip)
4 chest up (which will bring your ass down)
5 pull (push down on your heels and pull the bar along your shins, you might want to wear long pants)

press
- start in the rack position (holding the bar on your clavicles with your elbows underneath the bar (even pointing forward)
- aim for your nose and move your nose out of the way (bar path should be as straight as possible)
- at the top, have your arms back by your ears (so the weight is over the middle of your body)
- rest at the top, not the bottom

cleans 
- start like a deadlift
- when you get to a 1/4 to a 1/3 of the way up your thigh, jump and rack the bar on your clavicles 
- your arms guide the bar, they don't pull the bar

let me know if things are clear or post your own cues that you find helpful. ]]></description>
			<author>Gord Johnston</author>
			<pubDate>Tue, 12 Jan 2010 00:58:41 +0100</pubDate>
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		<item>
			<title>weight training program</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=8&amp;Itemid=#p13</link>
			<description><![CDATA[Monday
5 reps x 3 sets Squat
5x3 Bench press or Press
Chin-ups/Pull-ups: 3 sets to failure; add weight if completing more
than 15 reps in any set

Wednesday
5x3 Squat
5x3 Bench press or Press
5x1 Deadlift

Friday
5x3 Squat
5x3 Bench press or Press
3 reps x 5 sets Power Clean

*** get a PAR-Q form, answer all the questions, and if the form suggests that you see a doctor before proceeding with a training program, do so. 

(of course, it doesn't have to be M-W-F but if you can swing 3 non-consecutive days a week, awesome)

- warm-up with the empty bar for two sets, and gradually add weight until you are doing your 3 work sets. do 4-5 warm-up sets as you are building up.

- rest between sets: as much as you need. probably 2-3 minutes for your work sets but maybe as much as 5 once you are moving more weight. you can read the paper or play with your superphone.

- linear programming: for now, you will make great gains by adding weight every single time you hit all your reps. for deadlift and squat you would likely add 10-15 lbs per workout and 5 lbs for the press, bench, and clean. don't increase by too much or you'll hit the wall sooner (at less weight) than you need to.

- if you start missing your reps consistently, it is time for a reset. drop your weight and take another run at the plateau (ask me when this happens)

- chins and pull-ups - these are full range of motion; arms almost completely extended at the bottom and your chin over the bar at the top (don't bother with the super wide grip unless you are 6'7", btw). i couldn't do one when i started, if you can't do one either, see if you can use bands or something to assist you. failing that, lat pulldown machine.

- if you are uncomfortable doing cleans, sub in chin-ups that day.

- if you are doing 2 days a week, do squats, bench or press, deadlift or clean, pull-ups or chins. (so four exercises a day).

- you will think you are doing too little work but if you stick with it you will see you are getting substantially stronger. doing more exercises, sets, reps, cardio, sprinting, will hamper your gains (especially, at  our age, we need the recovery). later in the winter we'll add the cardio, sprinting, and "getting in shape" stuff.

- speaking of recovery - you will need to eat more than you are. probably a lot more. you might disgust yourself. you might gain a little fat (but it is harder to strength than lose fat).

- after a few weeks i had to go down to squats only twice a week as a nod to my age. i was not recovering enough with only one day between. you might need to do the same but don't use this as an excuse to be a pussy (hey-o!).]]></description>
			<author>Gord Johnston</author>
			<pubDate>Tue, 12 Jan 2010 00:44:01 +0100</pubDate>
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			<title>Gord's barbell session #2</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=8&amp;Itemid=#p12</link>
			<description><![CDATA[Here's Gord's barbell session #2 (Sunday) workout

Squats (low bar) 3x5
Press 3x5
Deadlifts 1x5
Cleans 3x5? (we really only worked through the technique)

Meeting again on Tuesday at UofO at 8pm
]]></description>
			<author>David Janssen</author>
			<pubDate>Mon, 11 Jan 2010 21:54:40 +0100</pubDate>
		</item>
		<item>
			<title>Glum fitness</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=8&amp;Itemid=#p11</link>
			<description><![CDATA[Gord mentioned earlier this week that he'd like to have a blog to post our workouts in order to encourage others to jump in or to give them some ideas.

To start Gord and Glenn W (others??) worked out at UofO last Thursday, Jan 7th. Gord is going to have another session this Sunday, Jan 10th at UofO at 1pm(?). The focus is on squats, deadlift, presses, cleans... 

From now on we'll start posting the workouts here. 

I'd encourage us to all post our workouts here and encourage our teammates to jump in.

ball... rolling...
DJ #8]]></description>
			<author>David Janssen</author>
			<pubDate>Sat, 09 Jan 2010 22:47:14 +0100</pubDate>
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		<item>
			<title>IN!</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=5&amp;Itemid=#p10</link>
			<description><![CDATA[Wouldn't miss it.

Walker]]></description>
			<author>Glenn Walker</author>
			<pubDate>Thu, 03 Sep 2009 23:44:33 +0100</pubDate>
		</item>
		<item>
			<title>Editor Problem Fixed</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=7&amp;Itemid=#p9</link>
			<description><![CDATA[I think I've managed to fix the problem with the editor.  If you're still getting an editor error when trying to make a post please let me know.

Ian
]]></description>
			<author>Ian Brooks</author>
			<pubDate>Thu, 03 Sep 2009 21:33:24 +0100</pubDate>
		</item>
		<item>
			<title>IN!</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=5&amp;Itemid=#p8</link>
			<description><![CDATA[No back door game this year GLUM.  Let's go get it!]]></description>
			<author>Hodge</author>
			<pubDate>Thu, 03 Sep 2009 08:15:40 +0100</pubDate>
		</item>
		<item>
			<title>Thanks - I'm working on the editor</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=6&amp;Itemid=#p7</link>
			<description><![CDATA[Ya I'm familiar with the issue. I need to hack some files in the back end. 

Either way it still allows you to post so it's not a big issue for the time being. Though some features are unavailable for the moment. 

One thing to keep in mind is always put something in the subject line, even if you're replying to a post.]]></description>
			<author>Ian Brooks</author>
			<pubDate>Wed, 02 Sep 2009 22:46:52 +0100</pubDate>
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		<item>
			<title>Awesome Site!</title>
			<link>http://glumultimate.brooksie.ca/index.php?option=com_ninjaboard&amp;view=topic&amp;topic=6&amp;Itemid=#p6</link>
			<description><![CDATA[Nice work, Brooksie! 

Turns out you're not just on the team for your good looks... 

(having issues with the editor...)]]></description>
			<author>Derek Sigurdson</author>
			<pubDate>Wed, 02 Sep 2009 21:00:12 +0100</pubDate>
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