recursal/Fanatic-Fandom huggingface dataset:
Leg extension

## Description

The **leg extension** is a resistance weight training exercise that targets the quadricep muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The **leg extension** is an isolated exercise targeting one specific muscle, the quadricep. It should not be considered as a total leg workout, such as the squat or deadlift.

## Instructions

WARNING: Each gym's **leg extension** machine will be different. Make sure you understand how to use your gym's equipment before attempting the exercise.

```
  1. Adjust the seat so that the small of your back rests flush against
     it and your knees are in line with the pivot point of the pulley.
  2. Adjust the foot pad so it rests slightly above your foot at ankle level.
  3. Firmly grasp the handles by the seat.
  4. Face forward and keep your chest out.
  5. Extend legs until they are horizontal with the floor and keep your back pushed into the seat.
  6. Slowly lower legs until they are back to starting position.

```

## External links

* The right and wrong way to do a leg press
* Leg extension video
* Another good leg extension resource
* Leg Extension animated instruction

es:Extensión de pierna
pt:Extensão de perna

File:Sports and games.png *This sports-related article is a stub. You can help Wikipedia by expanding it.*
Contraction

**Isotonic**

The contraction of a muscle with movement against a natural resistance. Isotonic actually means 'same tension', which is not the case with a muscle that changes in length and natural biomechanics that produce a dynamic resistance curve. This misnomer has prompted authors to propose alternative terms, such as dynamic tension or dynamic contraction.
**Isokinetic**

The contraction of a muscle against concomitant force at a constant speed. Diagnostic strength equipment implement isokinetic tension to more accurately measure strength at varying joint angles.
**Concentric**

The contraction of a muscle resulting in its shortening.
**Eccentric**

The contraction of a muscle during its lengthening.
**Dynamic**

The contractions of a muscle resulting in movement. Concentric and eccentric contraction are considered dynamic movements.
**Isometric**

The contraction of a muscle without significant movement, also referred to as static tension. Also see Isometric Training.

From Bodybuilding and Weight Lifting Guide, a Wikia wiki.
Ligue des Champions UAUF 2015-2016

Organisateur(s)
 Édition
 Participants

 Finaliste
 Meilleur(s) buteur(s)

La **Ligue des Champions UAUF 2015-2016** a vu la victoire du FC Winterfell.

31 équipes y ont pris part. La compétition s'est terminée le 22 Juin 1967 par la finale au Stade Avangers de New York.

\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_

### Classements

Légende des classements
* Qualifié pour les hutièmes de finale
* Repêché en seizièmes de final de la Ligue de l'Univers

Légende des résultats
* Victoire à domicile
* Match nul
* Victoire à l'extérieur

### Qualification et tirage au sort

Les huit premiers et les huit deuxièmes de chaque groupe participent à la phase finale, qui débute par les huitièmes de finale. Les premiers sont têtes de série et reçoivent pour le match retour contrairement aux seconds.
Starting Strength Wiki:Community Portal

**Welcome to the wiki!** The Community Portal is where this wiki community comes together to organize and discuss projects for the wiki. To see the most recent discussions, click the **Discussion** tab above.

You can find out more general information about the wiki on the About page.

## New to wikis?

* If you are new to wikis, you may want to read the **tutorial** on the Central Wikia.
* There is some advice on getting this wiki started at **Help:Starting this wiki**.
* A list of most help pages can be found in **Category:Help**.

## How to help out

* If you want to help but you're not sure where to start, try improving the various **stub** articles by adding content.
* Another helpful activity would be to check the list of **wanted pages** for frequently linked-to articles that don't exist yet.
* To follow the changes to this wiki, and to look out for new users and edits use **recent changes**.
* You can find a list of useful templates on **Category:Templates**, some of which are documented on **Project:Templates**.
* If you need help editing, you could start with **Help:Editing** or **the tutorial on the Central Wikia**.

## Want to discuss stuff?

* If you want to discuss anything specific to an article, you can use **the talk page** for that article.
* For more general discussions you can use the Discussion tab of this page, or a Forum if the forums have been set up.

## Things to do

* **Locate** and **mark** pages that need expanding as article stubs.
* Create links to some **orphaned pages**.
* Upload and add some images! Visit **Special:Upload**. Add them to a category too, like [[Category:Images]].
* Write a new article that's on the **the wanted list**!
* Consider splitting up very **long pages**.
* Create some links on **dead end pages**.
* *Add more...*
* Special:DoubleRedirects
* Special:ProblemReports
* Special:Uncategorizedcategories
* Special:Uncategorizedimages
* Special:Uncategorizedpages
* Special:Unusedimages
* Special:Wantedcategories
* **Check out the full list of special pages at Special:Specialpages.**

## Some other interesting pages

* Want to find out what you've done so far? Visit Special:Mycontributions.
* Find out more about the wiki on **Special:Statistics** and **Special:Version**!
Microtrauma

**Microtrauma** is the general term given to small injuries to the body.

Microtrauma can include the microtearing of muscle fibres, the sheath around the muscle and the connective tissue. It can also include stress to the tendons, and to the bones (see Wolff's law). It is unknown whether or not the ligaments adapt like this. Increased lubrication in response to microtrauma to the bowels is a key factor to the beneficial effects of dietary fibre in increasing bowel robustness, though this is dissimilar to muscular hypertrophy. Some believe microtrauma to the skin (compression, impact, abrasion) can also cause increases in a skin's thickness, as seen in running barefoot. If it does occur, it might be increased skin cell replication at sites under stress where cells rapidly slough off or undergo compression or abrasion.

Most microtrauma cause a low level of inflammation that cannot be seen or felt. These injuries can arise in muscle, ligament, vertebrae, and discs, either singly or in combination. Repetitive microtrauma which are not allowed time to heal can result in the development of more serious conditions.

Back pain can develop gradually as a result of microtrauma brought about by repetitive activity over time. Because of the slow and progressive onset of this internal injury, the condition is often ignored until the symptoms become acute, often resulting in disabling injury. Acute back injuries can arise from stressful lifting techniques done without adequate recovery, especially when experimenting with more ballistic work, or work where the extensor spinae are stressed during spinal flexion when much of the load is commonly taken up by the slower to heal ligaments which may not adapt progressively to the stress. While the acute injury may seem to be caused by a single well-defined incident, it may have been preventable or lessened if not for the years of injury to the musculoskeletal support mechanism by repetitive microtrauma.

One possible example of beneficial microtrauma is in the form of microtears to the muscle fibres as a result of intensive exercise.[*citation needed*] This is done deliberately in weight training in order to stimulate the building of stronger muscles, ligaments, and tendons during the repair process. However, it is not known if this practice is as beneficial as originally thought. Sufficient time must be allowed for healing, to avoid overtraining.
Crunch (exercise)

File:FloorCrunch.JPG

File:Wiktionary-logo-en.svg
Look up ***curl-up*** in
Wiktionary, the free dictionary.

The **crunch**, also known as **curl-up**, is one of the most common exercises for the abdominal muscles, primarily the rectus abdominis. It is considered a safer alternative to the sit-up[*citation needed*].

## Form

Proper starting form is lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis, with hands placed behind or beside the neck, or crossed over the chest. Using the hands to exert force on the neck can cause injury, so common practice is to avoid placing the hands behind the head itself. The hands can however, form a shelf to support the weight of the head, so that the neck flexor muscles can relax during the movement. So long as the neck remains in an extended position with the neck flexors relaxed, then the hands are not exerting excessive force and it will not cause injury.

## Alternatives

Crunch exercises may be performed on exercise balls. Weights may be used, typically held under the chin, to increase resistance. Increasing the distance will also increase the load on the abdominals due to leverage.

## Differences between a crunch and a sit-up

Unlike the  sit-up, when performing a crunch the lower back should not leave the floor. This is said to eliminate any involvement by the hip flexors, and make the crunch an effective isolation exercise for the abdominals. The difficulty of the crunch can be increased by lying on a declined bench and/or holding a weight on the chest or behind the head.

## Types of crunches

Variants include:

* The **reverse crunch** or **dragon flag** (popularized by Bruce Lee and also Sylvester Stallone in his movie Rocky 4). Begin lying horizontal on a bench. The arms are used to hold the underside of the bench to anchor the shoulders to it to prevent rolling forward. The rest of the body inferior to the scapulae is then pulled from the bench. Beginning with legs flexed, the legs can be extended slowly to increase the difficulty of the movement (and tension on the core muscles) due to moving the weight further from the levers. Throughout the movement the legs and hips are meant to remain locked while movement occurs in the abdominal region.
* The **twisting crunch** is performed by lifting one shoulder at a time. More emphasis is placed on the obliques.
* The **Thai Crunch** is performed by hitting the stomach after full contraction. This variation is used by Muay Thai fighters to condition the core to take hits from punches or knees.
* The **cable crunch** is performed while kneeling upright by curling the body to pull down on a cable machine. The hips are kept motionless, so the bodyweight does not assist the movement.
* The **bicycle crunch** is performed by bringing together alternating elbows and knees, resulting in a leg motion similar to pedaling a bicycle.

de:Bauchpressen
ko:크런치
nn:Bukbøy
pt:Abdominal (exercício)
sr:Polutrbušnjaci
First Light

## *Transmissions*

The first song off Starset’s debut album, Transmissions, is a slightly garbled message that hints at the lore which surrounds the band’s music – that of the **‘Starset Society’**. In an interview with New Noise Magazine, lead singer Dustin Bates suggested the song would fit with the movie 2001: A Space Odyssey.

## Background

“In the early hours of New Years Day 2013, a radio astronomer at the Allen Telescope Array in northern California discovered a mysterious signal emanating from a star within the Ophiuchus Constellation.

Contained within the signal was a Message–of human origin–foretelling the details of man’s imminent demise. The Message was brought to The Starset Society, who quickly realized the importance of its immediate publication.

Risking extreme danger, The Starset Society commissioned a group of musicians and scientists to assist them in spreading the knowledge to a broader audience. This group became known simply as STARSET.

Given many of the lyrics in First Light, it appears fitting that this song is the first ‘transmission’ that the Starset Society should make to the greater world in order to spread this message.

## Lyrics

Cascading waves of change

The future we think to be inconsequential, can affect the future indefinitely

Once you had the power to affect monumental change, would you let fear consume you?

Or would you overcome?

We sent a message into the past, a warning

We have that message

Though this story is not inevitable, and a society does evolve

We can change our fate

We can change the future

We can change the past

## References

1. ↑ Genius: Starset First Light About Me
Spotter

File:Wiktionary-logo-en.svg
Look up ***Spotter*** in
Wiktionary, the free dictionary.

A **spotter** is someone trained to look for something. The term has the following special meanings.

* Weather spotter, an individual who observes the weather to inform other groups.
* Storm spotter, a weather spotter who observes specific weather events.
* In the military, a spotter is a member of a sniper team.
* In weight training, a spotter will assist someone lifting a weight for safety; see spotting (weight training).
* In bouldering a spotter is a person who takes care that a falling boulderer lands savely on his feet to prevent injuries.
* Transportation enthusiasts who enjoy watching various transport-related activities:
	+ Train spotter, a railfan.
	+ An aircraft spotter, someone who engages in aircraft spotting.
	+ A bus spotter, someone who engages in bus spotting.
* A British term for a police or military intelligence informant.

**This article is a disambiguation page for Spotter**

The following is a list of links to pages that might share the same title.

Please follow one of the disambiguation links below or search to find the page you were looking for if it is not listed. If an internal link led you here, you may wish to change the link to point directly to the intended article.

de:Spotter
nl:Spotter
Super slow

Redirect to:

* Super Slow

This is a redirect from a title with another method of capitalisation. It leads to the title in accordance with the Wikipedia naming conventions for capitalisation, and can help writing, searching, and international language issues. Apply one of the below templates to redirects created for this purpose. Other variants should use one of the other redirect templates such as from alternative spelling or from alternative name.

Pages linking to any of these redirects may be updated to link directly to the target page. However, do not replace these redirected links with a piped link unless the page is updated for another reason.

For more information, see Category:Redirects from other capitalisations.
Bench (weight training)

File:WeightBenchSide.jpg
A **weight training bench** is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is designed for use in weight training.

Weight training benches may be of various designs: fixed horizontal, fixed inclined, fixed in a folded position, with one adjustable portion, with two or more adjustable portions, with racks to hold bars, etc. In the limit, the definition of a bench blurs into that of combinations that mix a bench and associated equipment.

Benches are manufactured by many different vendors, in an array of qualities, features, and prices.

## Alternatives

Though the weight bench seems to define weight training for modern audiences, benches are not strictly necessary for many, if not most, exercises that typically uses them. For example, seated presses may be done while standing. In recent years, many home fitness enthusiasts have begun incorporating a swiss ball into their workouts in place of a traditional bench, since it is both more space-efficient and requires engagement of the core abdominal muscles. This substitution is not without criticism, since it can be difficult to maintain form and balance when lifting more than one's own body weight.
Before the invention of the weightbench the common way to work the chest was to lay on the floor and do what was known as the Floor or supine press.[*citation needed*]

nl:Drukbank
Pulldown

**Pulldown** may refer to:

* Negative pulldown, the difference between 2-, 3-, and 4-perf movie camera frame movements
* Telecine, the methods of 3:2 pulldown in video conversion
* Pull-down resistor. See Pull-up resistor
* Pull-down assay, a biochemical protein extraction technique
* Pull-down menu. See Menu (computing)
* Pulldown exercise, a compound exercise designed to stress and develop the Latissimus dorsi.

**This article is a disambiguation page for Pulldown**

The following is a list of links to pages that might share the same title.

Please follow one of the disambiguation links below or search to find the page you were looking for if it is not listed. If an internal link led you here, you may wish to change the link to point directly to the intended article.
Exercise equipment

File:Turnhalle15.jpg
**Exercise equipment** is any object used in exercise. This can include balls, treadmills, weights, light benches,stationary bikes, track shoes, jungle gyms, hydraulic equipment or protective equipment such as a back brace.

## Exercise balls

Exercise balls are available in a number of forms. There are large pilates balls specifically suited to pilates exercises. Medicine balls are somewhat larger than a basketball and are used as a training aid for a variety of different exercises. There are also a number of different types of timing balls used in developing accuracy and timing of martial arts strikes and kicks.

An exercise ball can also be used to help treat low back pain and to prevent future back pain episodes. The ball helps by strengthening and developing the core body muscles (the belt of abdominal and back muscles) that help to stabilize the spine (or vertebral column). An exercise ball creates instability to the exercise that normally wouldn't be there, forcing the body (and the core) to keep balanced. This strengthens the muscles that are doing the balancing.

Exercise balls work for many types of athletes, including older people and pregnant women. There are specific exercises developed for use with the ball that are appropriate for these and other special interest groups.

## Weights

Weights come in three main forms,machines, dumb bells and barbells. A dumb bell is a small bar with weights on either end, and is held in a single hand, a barbell on the other hand is a large bar with weights on both ends, and both hands are used to grip it.

Dumb bells and barbells are both useful for exercising different muscle areas and maintaining safety throughout a workout, but machines are both safe and also what is known as an isolator. Machines usually only have one path of motion, meaning that it follows a direct path through a system of pullies and/or attachment to an immobile frame. Some examples of weight machines are Smith Machines, Leg Press and Mechanical Shoulder Press.

## See also

* Exercise machines
* Outdoor\_gym
* Physical fitness
* CSAFE - Exercise Equipment Communications Protocol

## External links

* Exercise (including exercise ball) for older patients

de:Sportgerät

*This article about sports equipment is a stub. You can help Wikipedia by expanding it.*
* Chi Machines - exercise for people with walking difficulties
Mark Rippetoe

Mark Rippetoe

Mark Rippetoe is the owner, janitor and general manager of Wichita Falls Athletic Club, CrossFit Wichita Falls and Performance Sports Conditioning. He has 25 years experience in the fitness industry and 10 years personal experience as a competitive powerlifter. He has coached athletes in barbell and strength sports since 1980. He was in the very first group to sit for the NCSA's Certified Strength and Conditioning Specialist exam in 1985. He was certified by USA Weightlifting as a Level III Coach in 1988, and currently holds the Senior Coach certification. He has coached numerous national level competitors, and many thousands of people interested in improving their health and strength.

## Books

Mark Rippetoe, along with Lon Kilgore, currently has four books in publication:

Starting Strength: A Simple and Practical Guide for Coaching Beginners

Starting Strength 2nd Edition: Basic Barbell Training

Practical Programming for Strength Training

Strong Enough? : Thoughts from Thirty Years of Barbell Training.

## Weightlifting Background

I have been doing the [clean and jerk and the snatch] as a part of my training since 1979. I was a competitive powerlifter, but we snatched and c&jed as a part of training with Bill Starr. I have snatched 82.5 and C&Jed 105 as lifts that were not my competitive sport. My best clean was 275 many years ago -- power, I believe. I have been coached by Bill Starr, Tommy Suggs, Jim Moser, Dr. Kilgore, Glenn Pendlay, Angel Spassov, Harvey Newton, and many fellow lifters. I have never claimed to be a good weightlifter, but I have coached the lifts since 1984. I obtained my USWF Level III certification in 1988 at the OTC in Colo Spgs with Mike Stone, Harvey Newton, and Angel Spassov on faculty. I obtained my USAW Senior Coach certification in 1999 at the OTC with Lyn Jones, John Thrush, Mike Conroy, et al. I was invited, as an Olympic weightlifting coach, to the Olympic Solidarity course at the OTC in 2000. I have coached and participated in the coaching of Jim Moser, Glenn Pendlay, Dr. Kilgore, several of our national and international-level athletes, and the members of the collegiate team at Midwestern State University (still actively coaching the MSU people) and Wichita Falls Weightlifting from 1999-2006. I still actively coach the sport on a daily basis here at CFWF/WFAC, and the power clean (and occasionally the power snatch) at our seminars around the country every month.

## Powerlifting Career

Mark Rippetoe Deadlifting 585 lbs.

These are his previous PRs at a weight of 220:

Meet squat: 611, (622 got 2 reds, one depth and one politics)

Gym squat: 600 x 3 Both done in a single-ply Frantz suit.

Meet bench: 396 on an easy 3rd attempt after his foot slipped on the 2nd with that weight.

Meet deadlift: 633 on two separate occasions.

**PR Total: 1643**

Won the Greater Texas Classic at 198 in 1981.

Retired from PL competition in 1988.

**Back to The Starting Strength FAQ**
Championnat de Westeros de football 2011-2012

## Classement

### Tableau

Le classement est basé sur le barème de points classique (victoire à 3 points, match nul à 1, défaite à 0).

Pour départager les égalités, on tient d'abord compte des confrontations directes, de la différence de buts générale, puis du nombre de buts marqués, et enfin si la qualification ou la relégation est en jeu, les deux équipes jouent une rencontre d'appui sur terrain neutre.

**S** : Vainqueurs de la Supercoupe de Westeros
**C** : Vainqueurs de la Coupe du dragon 2011-2012
**CL** : Vainqueurs de la Coupe de la liberté 2011-2012
**P**: Promus en 2010-2011
Phosphagen

The **phosphagens** are energy storage compounds, also known as high-energy phosphate compounds, are chiefly found in muscular tissue in animals. They allow a high-energy phosphate pool to be maintained in a concentration range, which, if it all were ATP, would create problems due to the ATP consuming reactions in these tissues. As muscle tissues can have sudden demands for lots of energy; these compounds can maintain a reserve of high-energy phosphates that can be used as needed, to provide the energy that could not be immediately supplied by glycolysis or oxidative phosphorylation.

The actual biomolecule used as a phosphagen is dependent on the organism. The majority of animals use arginine/phosphoarginine as phosphagens; however, the phylum Chordata (i.e., animals with spinal cords) use creatine. Creatine phosphate, or phosphocreatine, is made from ATP by the enzyme creatine kinase in a reversible reaction:

* Creatine + ATP

↔

{\displaystyle \leftrightarrow}

 creatine phosphate + ADP (this reaction is Mg++-dependent)

However, annelids (segmented worms) use a set of unique phosphagens; for example, earthworms use the compound lombricine.
Championnat de Westeros de football 2014-2015

Qualifications Universelle
Ligue des Champions UAUF 2015-2016
* **1er 2e et 3e** : phase de groupes
* **4e** : tour de barrages pour non-champions

Ligue de l'Univers UAUF 2015-2016
* **5e** : phase de groupes
* **6e** : tour de barrages
* **7e** : 3e tour de qualification
* Relégation
* **18e, 19e et 20e** : relégation en Ligue Dragonienne

Abréviations
**T** : Tenant du titre

**C** : Vainqueur de la Coupe du Dragon 2014-2015

**S** : Vainqueur de la Supercoupe de Westeros 2014

**C1** : Vainqueur de la Ligue des Champions 2014-2015

**C3** : Vainqueur de la Ligue Universelle 2014-2015

**P** : Promus de la Ligue Dragonienne

## Parcours en Coupes d'Univers

### Parcours Ouesteriens en Ligue des champions et Ligue Universelle des clubs

Le parcours des clubs ouesteriens en coupes Universelle est important puisqu'il détermine le coefficient, et donc le nombre de clubs ouesteriens présents en coupes d'Europe les années suivantes.

 Castral Roc
 FC Winterfell
 Châteaunoir
 **Lancehélion** | Ligue Universelle
 Harrenhal
 Vivesaigues

### Ligue des Champions UAUF :

* Port-Réal vainqueur de la Ligue des Champions UAUF face à Castral Roc sur le score de (4 - 3)
* Castral Roc perdant de la finale de la Ligue des Champions UAUF face à Port-Réal sur le score de (3 - 4)
* FC Winterfell éliminé en quarts de finale par le Bayern Metropolis sur le score cumulé de (6 - 7)
* Châteaunoir éliminé en huitième de finale par Poudlard sur le score cumulé de (2 - 4)

Ligue de l'Univers UAUF

* Lancehélion vainqueur de la Ligue de l'Univers UAUF face au Red Bull Mars
* Harrenhal éliminé en demi finales par Lancehélion sur le score cumulé de (1 - 5)
* Vivesaigues éliminé en huitièmes de finale par Las Venturas sur le score cumulé de (0 - 4)
Lunge

File:Wiktionary-logo-en.svg
Look up ***lunge*** in
Wiktionary, the free dictionary.

**Lunge** is used a number of different contexts in English, including:

* Lunge (exercise), a weight training exercise.
* Lunge (fencing), a fencing term (see Glossary of Fencing Terms).
* Longeing or lungeing is a technique for training horses.
* Lunge (recreational), traditional australian method for approaching women.

**This article is a disambiguation page for Lunge**

The following is a list of links to pages that might share the same title.

Please follow one of the disambiguation links below or search to find the page you were looking for if it is not listed. If an internal link led you here, you may wish to change the link to point directly to the intended article.

* Lunge (recreational), a lean involving one leg raised.
Bench Press Videos

## Bench Press Instructional Videos

You'll need Adobe Flash installed to view the videos on this page.

Free Download Here.

Videos are available for download from Crossfit Videos or from The Download Section

**Watch all the Bench Press Videos in Sequence Here**

### Mark Rippetoe: Intro to the Bench Press Pt. 1

File:Mark Rippetoe Intro to the Bench Press Pt. 1

### Mark Rippetoe: Intro to the Bench Press Pt. 2

File:Mark Rippetoe Intro to the Bench Press Pt. 2

Bar path, kinetic chain, elbows, and chesticles.

### Mark Rippetoe: Basic Bench Press Setup

File:Mark Rippetoe Basic Bench Press Setup

Head position, grip, starting position, visual reference, chest, and bottom position.

### Mark Rippetoe: Bench Press Positioning

File:Mark Rippetoe Bench Press Positioning

Grip width and back arch.

### Mark Riplol: The Bench Press Feet

File:Mark Rippetoe The Bench Press Feet

Feet and legs.

### Mark Rippetoe: The Bench Press Arch

File:Mark Rippetoe The Bench Press Arch

Maintaining the lordotic curve in your back.

### Mark Rippetoe: Spotting the Bench Press Pt. 1

File:Mark Rippetoe Spotting the Bench Press Pt. 1

Grip distance, visual reference points, breath, and how to fuck up someone's PR

### Mark Rippetoe: Spotting the Bench Press Pt. 2

File:Mark Rippetoe Spotting the Bench Press Pt. 2

Getting killed by the bench, racking the bar, and the thumbless grip.

### Mark Rippetoe: Bench Press Levers

File:Mark Rippetoe Bench Press Levers

Bigger muscles = Better leverage

**The Squat Video Page**
****The Bench Press Video Page****
**The Deadlift Video Page**
**The Press Video Page**
**The Power Clean Video Page**

**Back to The Starting Strength FAQ**
The Country Act

The Country Act of 1e 771 establishes the boundaries of the 12 soveriegn states of Arvine.

## The Act

Arvine is hereby set into 12 countries, as follows:

* Altimniosh
* Don-Kan
* Durbar
* Eindothlond
* Frodinwhaith
* Hradubny
* Kal-Mutash
* Lifin
* Menevress
* Negrastir
* Thadkia

Not all of these countries yet have cities established within them, it is the decision of this body to assume this shall change in the foreseeable future; those with cities within them have capitals as follows:

* Altimniosh: Barbilunor
* Don-Kan: Albion
* Durbar: Holda'ir
* Hradubny: Horeskali
* Kal-Mutash: Bundifell
* Lifin: Tawood

The Don-Kan monarch shall hereby sit the monarch of Arvine, and Don-Kan's laws may be
enacted for every one of these countries.
Physical strength

**Physical strength** is the ability of a person or animal to exert force on physical objects using muscles. Increasing physical strength is the goal of strength training.

## Relation to muscle types

An individual's physical strength is determined by two factors, their genetic inheritance of muscle fiber types and their degree and type of strength training they may undertake. Individuals with a high proportion of type I slow twitch fibers will be relatively weaker than a similar individual with a high proportion of Muscle type II fast twitch fibers, but would have a greater inherent capacity for physical endurance. The genetic inheritance of muscle fiber type sets the outermost boundaries of physical strength possible (barring the use of enhancing agents such as testosterone), though the unique position within this envelope is determined by training. Individual muscle fiber ratios can be determined through a muscle biopsy. Other considerations are the ability to recruit muscle fibers for a particular activity, joint angles, and the length of each limb. For a given cross-section, shorter limbs are able to lift more weight. The ability to gain muscle also varies person to person based upon genes dictating the amounts of hormones secreted, adequate nutrients in the diet, sex, and the health and age of the person.

**Back to The Starting Strength FAQ**
Basic Westside Barbell Template

Here is what a basic Westside split looks like.

**Monday - Max Effort Squat/Deads**

Variation of Squat/Deads (pick one) - add chains/bands + vary stance/boxes

a. Low Box Squat

b. High Box Squat

c. Deadlifts off Box

d. Good Mornings (variations as well)

e. Safety Squat Bar

f. Trap Bar Deads

g. Cambered Bar Squats

*change max effort exercise every week. eventually you will have to come back to ones you have done before.*

*\*\*work upto triples. when the weight feels heavy...drop to singles. max out...to your TRAINING DAY MAX...not your ALL TIME MAX.*

Assistance Work (options, choose 1-2)

1. Glute ham raises
2. Reverse hypers
3. hyperextentions
4. RDL/SLDL
5. High rep partial deads

*\*\*sets and reps are upto the lifter. depends on your lifting ability and recovery ability.*

*vary these exercises when you start stalling. again, you will come back to old ones. train near failure. i suggest low intensity/higher volume work this day.*

*Ab work is also done this day. keep it heavy and low volume.*

**Tuesday - Dynamic Effort Bench**

Speed Bench/Floor Press/Various Board Presses- vary with bands/chains/grip - 8x3

Assistance Work (choose one from each group)(high intensity)

**Group A - Tris (main FOCUS)**

1. Rack Lockouts
2. JM Presses
3. DB/BB Extentions
4. Close Grip with various bars

**Group B - Lats**

Rows/Pull-ups/Chins

**Group C - Shoulders**

All sorts of Laterals. Focus on rear delt work.

**Wed - GPP (General Physical Prep)**

1. Sled Pulling
2. Wheel Barrow Pushing
3. Vehicle Pushing
4. Box Jumps
5. Push-ups
6. Pull-ups
7. Kettlebell/Med Ball work
8. Core work
9. Swimming

**Thurs - DE Squat**

Speed Box Squat - vary box/chains/bands - 10x2

*assistance work/ab work same as ME day...go for less volume though*

**Fri - ME Bench**

Bench Variation - vary with bands/chains/grips - reps/sets same as ME Squat day.

*assistance work same as dynamic day. higher volume though*

**Sat - GPP**

Same as Wednesday.

**Sunday - OFF**

**Misc**

The concept behind Westside is......train the bodyparts that squat/bench/dead.....not the actual lift. You train the lift by doing variations and changing it up every week. This way, you dont stall and you can max out every week. Focusing on weak points is big. Most people can't bench a lot/squat a lot because their tris/posterior chain is weak.

GPP helps develop overall development and explosiveness. It's a fun way of doing cardio.

Here are some vids of helpful Westside info.

**JM Presses**

**Box Squats**

**Bench Press**

**High Rep Partial Deads**

**A Max-Effort Bench Day with Westside**

**Barbell Band Squats**

**Back to "More Programs"**

**Back to The Starting Strength FAQ**
Push/Pull and Upper/Lower Splits

Push-pull workouts require that you separate the body into 4 "functional groups"

Upper body Push

Upper body Pull

Lower body Push

Lower body Pull

You then begin training with this in mind, picking 1 to 3 appropriate exercises for each.

Bench Press

Overhead press

Dips

Squat

Upper/Lower pull:

Chinups

Rows

BB Curls

Deadlifts

This is obviously the most simplistic version. It is quite effective, remarkably so. It is also very useful in "reverse", i.e.

Upper Push/Lower Pull:

Bench

OH press

dips

DL

Upper Pull/Lower Push

Chins

Rows

BB Curls

Squats

You would do these on alternating days, i.e. Monday-Wednesday-Friday-Sunday-Tuesday-Thursday-Saturday. You can't do these 2 days in a row, because you can't deadlift and squat on consecutive days, usually.

Upper-Lower workouts tend to be a bit more balanced, as opposed to push-pull, which tend to be upper-body dominant. They also lend themselves easier to performing on consecutive days, i.e. Monday-Tuesday/Thursday-Friday, as well as allowing for weekly progression of "heavy/light" training

Examples:

Upper - Monday (heavy)

Bench Press - 3x5

Barbell row - 4x5

Standing push Press - 3x8

T-Bar Row 4x8

arms

Lower - Tuesday (light)

Squats - 2x10

SLDL - 3x10

leg extensions/curls - 2x15

calves

Upper - Thursday (light)

Incline DB press 2x10

BTN Pullups - 3x10

Seated DB press - 2x10

Chinups - 3x10

arms

Lower - Friday (Heavy)

Deadlifts - 3x3

Front squats 4x5

calves

Don't sweat the exact reps or sets, you make these adjustments as you need. I listed them just as very simple examples, without specific endorsement.

Both of these can fit nicely into a VRI (volume-recovery-intensity) type template as well.

**Back to The Starting Strength FAQ**

**Back to "More Programs"**
List of Olympic records in weightlifting

This is the list of **Olympic records in weightlifting**. Records are maintained in each weight class for the snatch lift, clean and jerk lift, and the total for both lifts.

The weight classes on the Olympic program were adjusted for the 2000 Games, so Olympic records only exist based on the results during and after that. Therefore, the International Weightlifting Federation has set a minimum "Olympic Standard" for each event which must be met for a new Olympic record to be established. This standard has not been met in several events at the Games.

## References

* Weightlifting – Current Olympic Records – Men (PDF). International Olympic Committee (2004-10-01). Retrieved on 2008-03-27.
* Weightlifting – Current Olympic Records – Women (PDF). International Olympic Committee (2004-10-01). Retrieved on 2008-03-27.
* IWF – World Records and World Standards. International Weightlifting Federation. Retrieved on 2008-03-27.
* (2001) "Weightlifting", *Official Report of the XXVII Olympiad, Volume Three: Results* (PDF), Sydney Organising Committee for the Olympic Games, pp. 30–31. ISBN 0-9579616-1-8. Retrieved on 2008-03-27.
* (August 2004) "Weightlifting Official Results Book", *Official Report of the XXVIII Olympiad* (PDF), Organising Committee for the Olympic Games Athens 2004, pp. 36–38. ISBN 960-88101-7-5. Retrieved on 2008-03-27.
Soloflex

**Soloflex** refers to both the Soloflex exercise machine and to Soloflex, Inc., the company that created and produces it. Instead of pulley, the Soloflex used an elastomer Weightstrap made of heavy-duty rubber to create variable resistance. The company started out as Bucksteel Mfg in Roswell, New Mexico in a small plant on the old Army Air Force base south of town.

## History

Soloflex, Inc. was established in 1978 by Jerry Wilson. The idea behind the weight straps came from Jerry's days flying small airplanes. The resistance on the plane's controls came from the bungee cord. Jerry used this idea to create the Weightstraps that provide enough resistance to equal large amounts of free weight.

In 1980, the company relocated to Hillsboro, Oregon. After the move to Oregon, Bucksteel changed its name to Soloflex. Over time, several additions to the machine were made such as butterfly attachments and leg extensions. The newest product addition is the Soloflex Whole Body Vibration (WBV) Platform. Vibrating while you’re lifting weights is thought to magnify the conditioning effects to help promote faster muscle growth.

## Products

Soloflex machines use an elastic element to provide resistance which means "As any spring or elastomer is stretched the force required to keep it moving increases exponentially. The barbell arm is a variable geometry lever that increases in leverage exponentially to match the force required. The result - a predictable and constant load to the user."[*citation needed*] The product also comes with an instructional DVD.

Soloflex's WBV Platform recently made news in July 2007 for a Consumer Reports review, that demonstrated it had been using claims from research that may not apply to their machine. "At press time, even the research on its Web site involved competitors’ products and lab machines. Some research suggests that certain vibrating machines might help improve strength and balance, but our experts said it’s unclear whether the Soloflex would. Its vibration levels differ from those studied."

Soloflex refuted the article's comments on burning calories, but did not comment on other claims.

## References

1. ↑ Issurin, Liebermann and Tenenbaum (1994) Effect of vibratory stimulation training on maximal force and flexibility
2. ↑ Consumer Reports Article

## External links

* Official Soloflex website

* Soloflex is at coordinates 45°31′36″N 122°55′42″W﻿ / ﻿45.526585, -122.928429﻿ (Soloflex)Coordinates: 45°31′36″N 122°55′42″W﻿ / ﻿45.526585, -122.928429﻿ (Soloflex)

File:Chair.png *This product article is a stub. You can help Wikipedia by expanding it*.

* Soloflex Forver online community and forum
Hip flexors

File:Anterior Hip Muscles 2.PNG
 File:Gray1076.png
In human anatomy, the **hip flexors** are a group of muscles (including the iliopsoas which passes through the pelvis) that act to flex the femur onto the lumbo-pelvic complex.

The hip flexors are considered to be the most important muscle in the running process.

	+ Psoas major muscle
	+ Psoas minor muscle
	+ Iliacus muscle

* Part of the Quadriceps:
	+ Rectus femoris muscle

* Anterior compartment of thigh
	+ Sartorius muscle

* Medial compartment of thigh
	+ Pectineus muscle
	+ Adductor longus muscle
	+ Adductor brevis muscle

* Tensor fasciae latae
Bodybuilding Programs

Bodybuilding is a competitive sport where contestants are judged on aesthetic muscle mass and symmetry.

# Hypertrophy Specific Training

Redirect to Hypertrophy Specific Training

# Layne Norton's Power/Hypertrophy Routine

Redirect to Layne Norton's Power/Hypertrophy Routine

# Push/Pull and Upper/Lower Splits

Redirect to Push/Pull and Upper/Lower Splits

# Three Day Bodypart Splits

Redirect to 3 Day Bodypart Splits

**Back to The Starting Strength FAQ**

**Back to "More Programs"**
Squat Videos

## Squat Instructional Videos

You'll need Adobe Flash installed to view the videos on this page.

Free Download Here.

Videos are available for download from Crossfit Videos or from The Download Section

**Watch all the Squat Videos in Sequence Here**

### Mark Rippetoe: Intro to the Low-Bar Backsquat

File:Mark Rippetoe Intro to the Squat

Mark Rippetoe gives his trademark introduction to the back squat.

### Mark Rippetoe: Fixing the Squat: Hip Drive of peace

File:Mark Rippetoe Fixing the Squat Hip Drive

Rip teaches how to add hip drive to the squat.

### Mark Rippetoe: Coaching the Squat

File:Mark Rippetoe Coaching the Squat

(http://www.youtube.com/watch?v=9qbBsn7IbPU )
A *great*squat. Watch her left knee buckle a bit before she corrects it @23 sec.

She displays good concentration here when she corrects it. Do like her.

### Mark Rippetoe: Coaching the Squat 2

File:Mark Rippetoe Coaching the Squat 2

Owen Kelly of the Arkansas Orthopaedic Institute getting back into training with squats at WFAC.

Here he's practicing getting deep enough and using the correct rebound after modifying stance width.

### Mark Rippetoe: Back Squat Geometry Pt. 1

EmbedVideo received the bad id "=\_i60dzS84n8" for the service "youtube".

Defining "parallel" and the 3 angles that establish the barbell back squat.

Watch the entire 12 min. video in the November 2007 Crossfit Journal.

****The Squat Video Page****
**The Bench Press Video Page**
**The Deadlift Video Page**
**The Press Video Page**
**The Power Clean Video Page**

**Back to The Starting Strength FAQ**
Biceps

File:Wiktionary-logo-en.svg
Look up ***Biceps*** in
Wiktionary, the free dictionary.

**Biceps** may refer to:

* The two-headed Biceps brachii muscle on the inside of each upper arm.
* The biceps femoris, one of the hamstring muscles of the underside of each thigh.
* Biceps (prosody), a point in a metrical pattern.

**This article is a disambiguation page for Biceps**

The following is a list of links to pages that might share the same title.

Please follow one of the disambiguation links below or search to find the page you were looking for if it is not listed. If an internal link led you here, you may wish to change the link to point directly to the intended article.

de:Bizeps
fr:Biceps
nl:Musculus biceps
Starting Strength Wiki:Protected titles

This page is used for protecting nonexistent pages against creation.

Pages transcluded on this page may not be created (except by admins). Usually this is because the page titles were being repeatedly created by spammers or because the community has decided a page should not exist and users were repeatedly creating it.

Only administrators and Wikia's community staff are able to list titles here.

To add a page:

1. ensure this page (project:Protected titles) is protected with cascading protection enabled.
2. delete the page to be protected
3. list the page in the section below inside curved brackets like this: {{Article title}}

## Protected titles

Forum:Help desk/

Forum talk:Help desk/
Power Clean Videos

## Power Clean Instructional Videos

You'll need Adobe Flash installed to view the videos on this page.

Free Download Here.

Videos are available for download from Crossfit Videos or from The Download Section

**Watch all the Power Clean Videos in Sequence Here**

### Power Clean Geometry

Pay special attention to the geometry and the vertical bar path.

### Mike Burgener: Coaching The Hang Power Clean

 Coach Burgener gives a few pointers on the Hang Power Clean.

### Mark Rippetoe: Coaching The Power Clean

 Coach Rippetoe indicates where the bar need to be for the "jumping position."

### Mike Burgener: Coaching The Power Clean

 Coach Burgener gives a few pointers on the Power Clean.

### Mike Burgener: The Second Pull

 Coach Burgener gives a striking illustration of the role of the arms in the power lifts.

### Crossfit: The Power Clean and Push Jerk

 Learning the Power Clean and the Push Jerk for "Grace."

**The Squat Video Page**
**The Bench Press Video Page**
**The Deadlift Video Page**
**The Press Video Page**
****The Power Clean Video Page****

**Back to The Starting Strength FAQ**
Lunge (exercise)

For other uses, see lunge (disambiguation).
The **lunge** is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the "hamstrings", the semitendinosus, the semimembranosus, and the biceps femoris. A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps.

To perform the lunge, the individual stands with their feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be exactly at 90 degrees and directly above the toes no over. The motion is continued until the back knee is nearly touching the ground. Then they return to their starting position by driving upward forward with the front leg, and repeat the exercise by stepping forward with their other leg.

There are several variations on this basic structure, with regard to both form and resistance in addition to varying the step length as mentioned above. The exercise is sometimes performed on an incline or on a bench to increase the difficulty. The walking lunge, as the name suggests, is performed by walking with lunging steps as described above. Sometimes the stationary lunge is performed without alternating the legs on each rep, in order to focus the effort more intensely.

The lunge can be performed without weights (i.e, bodyweight). However, weight trainers usually seek to increase the difficulty using either dumbbells (held in each hand) or a barbell with weights on it (held atop the neck and shoulders). Advanced trainers may find that grip strength is an issue with the dumbbell lunge, and therefore prefer the barbell lunge.

## External links

* Dumbbell lunge
* Explains how not to do dumbbell lunges
Isometric Training

**Isometric exercise** involves contraction against an immovable resistance. Strength is increased at the specific angle of exertion with up to 20% overflow surrounding joint angles. At other joint angles, there is no corresponding increase in strength. The use of isometric exercises is widely practiced in injury rehabilitation or reconditioning. Isometric training is typically implemented when full range of motion exercises may otherwise exacerbate a condition or ailment if introduced too early in the rahab process. Isometrics are also used by powerlifters to break sticking points, a specific angle in the range of motion at which smooth movement is difficult because of insufficient strength. They may use an isometric contraction against an immovable resistance to increase strength at this sticking point so that a smooth, coordinated lift can ultimately be performed through a full range of motion.

From Bodybuilding and Weight Lifting Guide, a Wikia wiki.
Spaceliga 2016-2017

Édition
 Lieu(x)
 Participants
 Matchs joués

 Promu(s) en début de saison
-Phobos Mars 1
-FC Eris

C'est la **90**e**édition du Championnat du Système Solaire**. Elle oppose les vingt meilleurs Planètes / clubs du Système Solaire en une série de trente-huit journées.

Lors de cette saison,le Bayern Metropolis défend son titre face à 19 autres équipes dont 3 promus de la Spaceliga.2

Six places qualificatives pour les compétitions intergalactique seront attribuées par le biais du championnat (3 places directes en Ligue des Champions UAUF et le 4ème en Barrage de LDC UAUF et 2 équipe en Ligue Universelle. Les 3 derniers du championnat sont relégués en **Spaceliga.2**

## ClassementsModifier

\_Journée 20 (Samedi 10 Décembre -Dimanche 11 Décembre)\_