Oh. And I pulled 5x365 on deads without any problem today.

Last time I got up to that weight, I ended up hurting my elbow/bicep because I was bending my arms when lifting. I'm ready to keep going up, now, though because it feels good.

My gym requires 10 half hour 1 on 1 training sessions with a coach before one can become a member. The coaching is quite good at my gym, but I have heard the same horror stories that you guys have heard.

My gym is $150/mo with a yr commitment (or $200/mo month to month). There is no tanning (seriously????) or childcare.

I'm a big fan of kettlebells, too.

Solid deads, man!

I think you said you weight around 180lbs?

FYP for accuracy.

I'm at 190 right now. Still haven't shed my winter weight but am starting to work it off.

LMAO

Ass

Right where I am at too. I could stand to lose 10lbs or so. But I have never been super cut-up anyway.

I was at 205 a month ago...

Felt like a chubby bitch when we went to Florida for Spring Break. I certainly didn't time my cut right for that trip to the beach. ROFL

You should try crossfit. I'm ripped, bitch!

And I am stronger and bigger than you.

Next!

Blocked out my face to decrease your chance of further hurting your wrist...if you know what I mean.

http://i250.photobucket.com/albums/g...g_5/Cactus.jpg

Pffft... the cactus is bigger.

I wish I were big. The sheer amount of soccer I play keeps me from ever really building a lot of muscle.

I find this offensive. I feel like someone is stroking a noose right now planning my death.

Eh, I don't know. I ran cross country in high school and I was huge compared to all the rest of those skinny bastards. I wasn't enormous, but I was a hell of a lot bigger than anybody else out there.

I'm big for a soccer player, but I'm not Lewdog big. Nor are my lifts very impressive.

Love the elitefts shirt. I have a couple of their hoodies, econo prowler from about 5 years ago, some fat gripz and their 'grenade' tricep attachment. Love thier shit.

BTW, fat gripz own. I have not been able to bench anything above 225 without pain until I started using these, hit 275 for 8 last night with no pain.

Wait...I've always assumed you were the guy in your avatar? That dude doesn't look like 190+.

Awesome deads by the way.

Very intrigued by these. My wrists and the heel of my palm hurt when I lift heavy because I tend to curl them back. Wonder if these would help with that or if it's just my bad form?

Yeah. That's me. I'm also 6'1".

Your wrists are not suppose to curl back when benching. The wrist is suppose to be inline with your forearm.

Check this out: http://stronglifts.com/how-you-can-a...e-bench-press/

I think this has been my problem with OH squat, snatch, & shoulder press. I'm probably catching my cleans wrong when I do clean & press, too. Imma lower the weight & work on keeping my wrists in line. Any tips or drills to help with this?

Catching the clean you need a flexed wrist. Not for pressing though. Are you trying to clean and press or clean and jerk? We always broke the movement into two for football. Kept cleans and push press seperate. Make sure to stretch your wrist/forearm out before doing cleans, hold your hand out and bend the fingers back towards you.

I played around with the grip as described in your link while doing some shoulder presses with pretty light weight and it seemed to feel a lot better. In fact, my whole posture felt different/better after altering my grip.

I've never used braces. They'll just lead to a weaker wrist and probably poor form down the road.

Once you work through the current injury and get your form corrected you'll forget about the brace idea.

Thought this was interesting (also for its thoughts about Crossfit). I think I may do this workout today.

http://rkcblog.com/the-9-minute-kett...lex-from-hell/

Complex creation is a delicate art. If not constructed thoughtfully and with a proper understanding of the primary function of the thing itself, you will not have a complex. You will have tapioca. You will be assiduously chugging your way through, sweat beating off your brow, optimistically thinking you’re going to make it, and then, out of nowhere, it hits you with the double snatch and there you are.

I employ kettlebell complexes for the singular function of augmenting metabolic capacity, and I would argue that that is how everyone ought to employ them.

Fatigue is not desired when training strength, as we’ve come to know. But when conditioning yourself, metabolically or otherwise, fatigue is nearly inevitable. To understand this is to know that if we wish to increase the efficient delivery of the metabolic pathways, blah, blah, blah, blah, blah, we must then impose a demand upon them blah, blah, blah, blah, blah , law of adaptation, blah, blah, blah. That is, if we wish to NOT get tired so quickly, then we have to make a habit out of tiring ourselves, from time to time.

And it is here that I admit even Crossfit has gained an elementary understanding. What they have failed to understand, however, is that capacity training does not need to be so complex or cluttered to be effective. There are perilous cracks in the system, you see—the inclusion of high rep Olympic lifting is demonstrative of this, and is in large part why I am naturally hesitant to encourage anyone to partake in a Crossfit WOD, less I have something against them.

So, if fatigue is generally unavoidable with capacity training—which it is—then we ought to construct our complexes from movements that are not of such a high technical skill. But this is not to say from movements that are easy—oh no, no, no.

Let us take the swing for example. It is a relatively low skill movement, is it not? I mean, you throw your hips back and then blast ‘em forward like you’re really getting after something. But would you call this an “easy” movement? I certainly would not—even after all these years I still would not call it an “easy” movement. To this very day the swing still presents me with a considerable metabolic challenge. But, since it is of relatively low skill, proficiency may be maintained well into the higher repetitions. Thus, it makes for a safe and convenient component for complex construction.

The same can be said of all the fundamental kettlebell movements, really. Yes, even the snatch. While the “czar of all kettlebell lifts” may be technically more demanding than the swing, it is still a relatively low-skill movement—particularly when compared to something like the barbell snatch.

This is why I fancy the kettlebell for metabolic training to the extent that I do. The movements are comparatively “low-skill” yet remain “high-demand”, not to mention friendlier on the joints than say kipping pull ups or box jumps (both of which are rubbish for capacity training, if you ask me).

Remember, the objective of metabolic conditioning is simply to keep the system as a whole under a prolonged period of stress (the heart, lungs, kidneys, etc) while cycling through various muscle groups and energy systems. This takes a special kind of conditioning to endure, specifically, it is what Arthur Jones referred to as “the metabolic condition”. This is to say that it takes metabolic conditioning to develop “the metabolic condition”. And what I’m saying is this can be achieved conveniently, cleanly, and safely through kettlebell complex training.

I have over at my website a library of metabolic conditioning complexes. I have even put together a free eBook of 101 of my favorite kettlebell complexes for blasting fat and boosting muscle. If you’re into this sort of thing, you may download it HERE.

But today, I wish to share with you one particularly heinous invention of mine.

Did I say invention? Because I did not mean to. No man is truly original—it is an impossible task, can’t be done. We are, in fact, congenitally incapable of origination, not a singular fleeting thought has ever truly been our own. We are ultimately all a function of our outside influences. Through these outside influences we may then make new associations and connections—if we are so able—and turn out innovation, but never, ever origination. We just can’t do it.

So I hereby concede that this is not my invention, simply my innovation. It is merely the consequence of what results when you enter the bathroom with Enter the Kettlebell in one hand, Dante’s Inferno in the other, and read them both in the very same session.





There are a few prerequisites to this complex. The first of which, is that you must own the technique of the all the collective kettlebell techniques individually. That is, you must have proficiency in each movement by itself before you even think about stringing them together. Actually, that’s pretty much the only prerequisite.

There are also a few rules to this complex. The first is unbreakable, and that, of course, is to maintain safe form at all times. If form starts to go, put the bell down at once and rest for as long as necessary. The second is to maintain consistent form; meaning, as you grow more and more fatigued, you must diligently fight the urge to cheat reps—namely, cutting depth in the swing or the squat. I’d rather you rested and continued on with consistent form when you are able than to push through sloppily and disjointedly. Thirdly, work at a REASONABLE pace. Do NOT make an attempt to squeeze as many reps in per set as possible, as this will only lead to some really crappy movement. The idea here is not to try and set any records, just to keep moving the entire time with good form.

For the average male a 16kg or 20kg kettlebell will do fine. This may seem light, but just take my word on it for now. For the ladies, I’d recommend an 8kg or a 12kg.

The complex is as follows:

The one arm swing (30 seconds left + 30 seconds right)

The high pull (30 seconds left + 30 seconds right)

The clean (30 seconds left + 30 seconds right)

The snatch (30 seconds left + 30 seconds right)

The reverse lunge (30 seconds left + 30 seconds right)

The military press (30 seconds left + 30 seconds right)

Goblet Squat (30 seconds)

The two hand swing (30 seconds)

Four point plank (30 seconds)

The two hand swing (30 seconds)

Four point plank (30 seconds)

Push Up (30 seconds)

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Yep, same boat. I took a week off of lifting and protein supplements and lost 8 lbs.

Okay. I did the 9 minute of Hell kettlebell routine in my previous post today.

It wasn't that hard. I actually took a 1-minute break at the midway point, but I probably could have pushed through and would if I did it again. I also only used a 16kg bell. Anyway, not worthy of the hype.

I've actually read the very article you posted, but I still struggle with proper form as far as my hands go.

Very tempted to order the fat gripz.

Are you back to playing?

Just took some NO3 pre workout for the first time. Should be interesting PUMPZZZZZZZZ this AM.

Unrelated:

https://sphotos-a.xx.fbcdn.net/hphot...63784776_o.jpg

Just referring. Too many injuries to play anymore. :(

I saw this funny pic on Facebook the other day:

http://sphotos-a.xx.fbcdn.net/hphoto...32810131_n.jpg

I've only ever taken pre-workout once in my life. My boss gave me some while I was leaving work, I got caught in traffic and my face started tingling out of nowhere. I was so freaked out I called my boss like "Is this shit normal!?!?!?" LMAO

Went to the gym and threw weights through the roof, but I'll never take that stuff again.

I sumo deadlifted 405 for an easy single. I haven't had a hip flare up in almost half a year. 5/3/1 just gives me the slow progression I need to get stronger without getting injured. Would love to dead near 450 by Christmas and stay injury free!

http://www.muscleandstrength.com/wor...ng-system.html

Ran half a mile in 4 minutes and did ran some hills today and I was tired as ****. Damn, I'm out of shape.

I need to get back on 531. I have a econo-prowler from eliteFTS and its been beautiful weather here in upstate NY. My strength & physique have taken a serious nose dive over the last year since my daughter was born, time to head north of vag.

I have the 531 ebook if anyone 'lost' their copy.

http://i35.photobucket.com/albums/d1...gc8/cardio.jpg

I did my first marathon in OKC Sunday. I finished in 3:32:31 which met my goal.

I was on track for a 3:22:30 or so at half, a 3:25:30 or so at the 20 mile mark and then burnt down at mile 22. I am looking forward to doing another one but it wont be before fall.

I was a great event and a very humbling experience. There were people pushing people in wheelchairs and firemen in full gear running the half marathon.

My wife said it took 30 minutes to get all of the runners across the start line. The full marathon, half marathon and 5K had over 25,000 runners combined.
Here is what the starting line looked like from where I started. It took 1 minute to get to the start so there was another 29 minutes worth of people behind me.
http://i541.photobucket.com/albums/g...psa321fd4a.jpg

I have been sorta resting my wrist for a while and it felt pretty good. I worked out yesterday (muscle ups & burpees) and everything felt fine. I woke up this morning and it ****ing hurts again. This blows.

maybe some support would help? I have the black 12' ones and use them for benching and overhead pressing. Sometimes my wrists ache from straight bar curls and I'll throw them in for those too.

https://www.schiek.com/supports.html

I think I might try that.

Week four of the Russian bench program and still cruising fairly easily. Six sets of five reps at 80% max. Six sets of six reps at 80% next week and then the weights escalate (while the reps decrease) in the final four weeks of the program.

I ran the Russian Squat routine when I was Oly lifting. I ran it once and never again. Worst 6 weeks of my life.....

Provides a good workload but the percentage of your max they have you use seems a bit steep at times. Good luck!

Dropped the 5-3-1 officially today. I like the design of it, but I just don't think it works for me. This is the second time I've done it and I've never been able to really bust through my PRs.

Started the Texas Method today. We'll see how that goes.

It may not be programming. It might just be that I play too much soccer.

How much are you playing? Are you eating back the calories your spending? That's a shit ton of running. Did you plateau, or were you just barely hitting prescribed reps?

When I lifted 24/7 in the miilitary it seemed easier than running. I'll be doing my first marathon next week after a bunion dislocated my big toe and gave me a pulled groin because of the gait, had I.T band syndrome that put me out of commision and ruined my marathon last year, had plantar facitis because of sorry nike shoes, ran for four months with a hip flexor strain and have been taking ice baths three times a week to keep me on track. Will see if I can qualify for boston by october and then I'm shooting for the san francisico tri.

I've been a pretty consistent lifter for the past few years, but my wife just completed 12 weeks of starting strength with me-- I'm pretty pumped. It took all of one visit to Google to prove that her fears of bulking up were bullshit, and she seems to enjoy it so much more than conventional treadmill running. We're now going into a "cutting phase"-- though any hardcore fitness person would laugh at our definition of it-- and will be doing Tabata and HIIT every-other workout, and kettlebells/body weight exercises in between. Will be cool to see how it works out for us. I'm about where I want to be, having dropped from 205 to 165 in the past two years; now it's about definition and tone.

Every day, just about lol

I spent the better part of a year eating back those calories, working the program from well below my maxes and slowly getting back to them. The only thing I really accomplished was putting on fat. Went from 172 to 190, and it wasn't much muscle.

So, for now, I've reset low and dropped cals to about 1500-1800 a day for a while so I can trim the fat off and then I'll increase cals as the weight increases.

It was a plateau. Not so much in the lower body, but definitely upper. Deads and squats still progressed fine.

Good grief dude, thats like a runners injury list from hell.

Good luck. I am doing my 2nd marathon in the fall and then trying to qualify for Boston next April.

Shit that's a lot of running. So right now your playing almost every day, training 531 and only eating 1800 per day? What do your 531 days look like? Do you do any extra accessory or extra triples on the major lifts?

Three questions:

1. Did the program work for you? Did it increase your max significantly?
2. Did the strength gains last beyond the program?
3. What kind of routine did you do following the Russian Squat routine?

531 time was like 4500 per day. I just recently dropped cals.

I was doing triumvirate on upper body days. I didn't do any lower body assistance at all or if I did, it was minimal. Incline, rows, pull downs, weighted pull ups, decline and dips were my assistance exercises, obviously split between days.

If I were you, I'd be happy playing soccer and maintaining from a lifting standpoint. I enjoy sport much more than lifting.

You can do both at the same time. Just gotta find that calorie sweet spot so the weights keep going up.

Three questions:

1. Did the program work for you? Did it increase your max significantly?

You can program to increase your max in easier ways, especially considering I was Olympic Lifting at the time. I tried it for shit and giggles. My max actually decreased secondary to too much workload since I was Clean and jerking and snatching 4x per week.


2. Did the strength gains last beyond the program?

Not really much to measure but in short, no.

3. What kind of routine did you do following the Russian Squat routine?

I was Oly lifting so back to my Clean/Jerk plus snatches 4-5x per week.

I thought about running it again but I prefer slow strength progress at easier workloads over a program that "promises" a greater increase in strength with a shorter window to achieve it but provides a workload that is hard to manage physically. More power to you if it works but be smart and back off at any signs of trouble.

I don't think it's quite that simple. The more cardio you do, the more your body sends signals to the muscles that aren't used for running that they aren't needed.

I'm not saying it's impossible, but it's very, very difficult to do.

I do, too, but it's still a bit of a bummer when you haven't really progressed in months.

Quit for a month. Then you'll realize how awesome maintaining is compared to going backward :D

lol

Interesting, can you point me towards the study you read that discusses this?

McCarthy, J.P., Pozniak, M.A., & Agre, J.C. (2002).
Neuromuscular adaptations to concurrent strength and endurance
training. Medicine and Science in Sports and Exercise, 16,
152-156

Biochemical Adaptations to Endurance Exercise in Muscle
Annual Review of Physiology
Vol. 38: 273-291

The Effect of Aerobic Exercise Training on the Distribution of Succinate Dehydrogenase Activity Throughout Muscle Fibres

Philip D. Chilibeck, Gordon J. Bell, Teresa Socha, Tom Martin

Canadian Journal of Applied Physiology, 1998, 23(1): 74-86, 10.1139/h98-005

And for those of us that are getting a little older:

http://jcem.endojournals.org/content/84/7/2303.short

Time to start supplementing with HGH. ;)

I think it has more to do with the type of running or cardio your doing. Football players have been doing it for decades. Sprinting and lifting. Same pretty much with 400m sprinters, they lift heavy as shit and sprint. I've never seen a jacked cross country runner, marathoner or soccer player so it might have something to do with the amount of cardio and perceived intensity of it.

Just started getting back into 531 after a layoff. Went through the motions for the last two weeks as I'm trying to get the diet dialed in. I refuse to count calories so I'm trying to make smart food choices. Tested deadlift max last night and pulled 465 for a double, probably could have squeezed out two more but I'm not in rush. Still need to test max on bench and overhead press. Been using the Fat Grips on bench and will try them on OHP tomorrow since they cause no shoulder pain.

Type of cardio absolutely matters, as you say. That's what determines muscle fiber type and composition.

Squat PR today. 340x1

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Chiefs 5k is this weekend. The finish line is apparently on the 50 yard line at Arrowhead. It should be a nice day and a good time.

Anybody ever try herbalife? Those protein shakes are badass.

My parents did herbalife back when it was basically ephedrine.

They couldn't figure out why they had so much energy and never felt like eating. ROFL

These are under 300 calories, loaded with protein, vitamines, etc and seem to work.

Yeah. They don't have the ephdra stuff anymore. It was way back in the day. I'm impressed that the company was able to recover, because they got sued to hell and back for that product.

How do you like the Rehband sleeves?

Excellent depth!

Have no idea how I ever trained without them! Never started wearing sleeves until after my Oly lifting days but I wish I would have known about them sooner. I used Tommy Kono's and they ripped after 6 months. Have had these a year and look perfectly new.

Olympic lifting will teach you that! I actually notice my hamstrings tighten more on the really heavy singles, before I hit rock bottom depth, than all of the warm up sets, which doesn't allow me to get as deep on the heavy single as I do for many of my other sets. I still think I am deep enough, however :D

Isn't it just over priced herbal shit that is one big pyramid scheme?

My 1rep max is 315. I can't go quite as deep as that though. Stupid bulging discs. :(

Most quality powders don't have sugar. Trutein, optimum nutrition . . .