*.* NEW- 2014 General Fitness Thread *.*

[penguinz]

I guess we filled up the old one... http://www.chiefsplanet.com/BB/showthread.php?t=280149

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[el borracho]

Originally Posted by BigCatDaddy

Good strenght straining program? I thinking of putting the physique shows on hold and shooting for my other bucket list goal of 405 bench.

Strength programs I have tried:

Russian Bench program which I thought was ineffective and would not recommend.

5/3/1 which I thought was getting strength results but slowly. My friend and I ran it for like 6 or 8 months and I got close to my goal. Might have liked to do a reset and build up again but my friend wanted to switch to a higher volume routine. Not sure how much credit or blame goes to the program, but we were starting to look more like powerlifters -big, but not asthetic- when we were on this program.

[el borracho]

Originally Posted by Count Zarth

So, I've been working out at home and love it. I really hate driving to the gym in the freezing ****ing cold, so, yay.

Only thing is...I'm worried about plateauing since I'm using the same weight constantly. Don't really feel like buying bigger weights because they are ****ing expensive.

Anything I can do to make my lifts harder? Incline maybe?

Less rest in between sets.
Drop sets.
Supersets and Circuits.
Pre-fatigue the muscles (flies before bench; extensions before squats; etc.)

Or just keep an eye on Craigslist and/or garage sales.

[Aspengc8]

Originally Posted by el borracho

Strength programs I have tried:

Russian Bench program which I thought was ineffective and would not recommend.

5/3/1 which I thought was getting strength results but slowly. My friend and I ran it for like 6 or 8 months and I got close to my goal. Might have liked to do a reset and build up again but my friend wanted to switch to a higher volume routine. Not sure how much credit or blame goes to the program, but we were starting to look more like powerlifters -big, but not asthetic- when we were on this program.

5/3/1 progression is pretty slow. Beyond 5/3/1 is a lot better because you are hitting the big 3 twice per week, a heavy day and a day where your at 5x3 @ 80% or 5x5 at like 70-75%. If you do rowing in between every pressing set, you will put on some serious size. Add some snatch grip high pulls for 'yoke' factor, and fill out that XL t-shirt

There are better programs if your into powerlifting, like texas method for example. powerlifting is all about specificity, so the more you train the lift/movement patter, the better you get.

[luv]

255 1RM on dead lift, bitches!!! WOOHOO!!!

[luv]

I am so on Cloud 9 right now. And totally PUMPED...lol.

[Silock]

Grats!

[el borracho]

Originally Posted by luv

255 1RM on dead lift, bitches!!! WOOHOO!!!

You say one rep but I just repped you again! Congratulations on the lift!

[lewdog]

Originally Posted by Aspengc8

5/3/1 progression is pretty slow. Beyond 5/3/1 is a lot better because you are hitting the big 3 twice per week, a heavy day and a day where your at 5x3 @ 80% or 5x5 at like 70-75%. If you do rowing in between every pressing set, you will put on some serious size. Add some snatch grip high pulls for 'yoke' factor, and fill out that XL t-shirt

There are better programs if your into powerlifting, like texas method for example. powerlifting is all about specificity, so the more you train the lift/movement patter, the better you get.

Where's the hitting the big 3 twice per week in there? I just read the manual in a night, so there was a lot of info and I know I missed some, but I don't seem to remember that? I have the PDF.

[luv]

Have 2015 events been scheduled other than qualifying type events? Looking for something near Springfield (southwest) Missouri for late summer 2015.

[Aspengc8]

Originally Posted by lewdog

Where's the hitting the big 3 twice per week in there? I just read the manual in a night, so there was a lot of info and I know I missed some, but I don't seem to remember that? I have the PDF.

Beyond 531 Manual, page 58, 'Advanced 5/3/1 Training Template'

EX: Week 1

Monday
Squat 5x5 @ 75%
Deadlift 3x5 @ 75%
assistance work

Tuesday
Bench as above
OHP as above
assistance

Thurs
Dead 5x5 @ 75%
Sqwat 3x5 ""
""

friday
OHP 5x5 ""
bench 3x5""
""

Each week cycles up intensity, then deload, repeat..

[lewdog]

Originally Posted by Aspengc8

Beyond 531 Manual, page 58, 'Advanced 5/3/1 Training Template'

EX: Week 1

Monday
Squat 5x5 @ 75%
Deadlift 3x5 @ 75%
assistance work

Tuesday
Bench as above
OHP as above
assistance

Thurs
Dead 5x5 @ 75%
Sqwat 3x5 ""
""

friday
OHP 5x5 ""
bench 3x5""
""

Each week cycles up intensity, then deload, repeat..

Oh I did see that. I wasn't keen on the idea of so many five reps. I like pulling heavy triples and singles. I also like working in secondary lifts like fronts/boxsquats/GHRs/RDLs just to name a few.

I'm going to be starting the 5/3/1 program again with the addition of 1st set AMRAP and first sets last for increased volume work on the main lifts. Ramping up with Joker sets in week 6 before a deload for week 7.

[luv]

Came across this picture this morning. This was one year ago today. Talk about motivation. It's okay to look back, as long as I don't stare. Onward and upward (in lifting...downward in weight).

[loochy]

Originally Posted by luv

Came across this picture this morning. This was one year ago today. Talk about motivation. It's okay to look back, as long as I don't stare. Onward and upward (in lifting...downward in weight).

That's only 1 year.

This should be motivation for anyone looking to do this...IT CAN BE DONE.

[loochy]

Originally Posted by luv

...downward in weight).

well maybe and maybe not it you keep after those deads

[luv]

Originally Posted by loochy

IT CAN BE DONE

Exactly. One thing I discovered in actually getting to the gym, working out, and learning how to push myself is that the only reason why I couldn't do over half the things I never did was because I had myself convinced I couldn't do them before I even tried. They say that there's nothing more satisfying than doing something that someone says you cannot do. I say the one thing better is when that someone telling you that you can't is you. I love proving myself wrong.