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Old 01-02-2013, 02:41 PM  
penguinz penguinz is online now
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*.* 2013 General Fitness Thread *.*

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 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.
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Old 04-23-2013, 11:57 PM   #256
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Originally Posted by Buehler445 View Post
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.
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Old 04-24-2013, 07:21 AM   #257
Aspengc8 Aspengc8 is offline
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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.

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.
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Old 04-24-2013, 09:07 AM   #258
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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.
Wait...I've always assumed you were the guy in your avatar? That dude doesn't look like 190+.

Awesome deads by the way.

Quote:
Originally Posted by Aspengc8 View Post

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.
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?
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Old 04-24-2013, 09:16 AM   #259
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Wait...I've always assumed you were the guy in your avatar? That dude doesn't look like 190+.

Awesome deads by the way.
Yeah. That's me. I'm also 6'1".
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Old 04-24-2013, 10:22 AM   #260
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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?
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/
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Old 04-24-2013, 11:21 AM   #261
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Originally Posted by Aspengc8 View Post
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?
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Old 04-24-2013, 12:51 PM   #262
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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.
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Old 04-24-2013, 02:12 PM   #263
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Originally Posted by Aspengc8 View Post
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 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.
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Old 04-24-2013, 02:20 PM   #264
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Originally Posted by Omaha View Post
It feels like it very well could be tendonitis. I'll check out Mark Rippatoe.

Lewdog and JiveTurkey, have either of you ever used wrist braces? I see some guys use them anytime they do anything overhead. I'd rather just be able to do things without anything like that, but I don't want to take 2 months off, either.
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.
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Old 04-24-2013, 02:31 PM   #265
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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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Old 04-24-2013, 03:37 PM   #266
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I wish I were big. The sheer amount of soccer I play keeps me from ever really building a lot of muscle.
Yep, same boat. I took a week off of lifting and protein supplements and lost 8 lbs.
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Old 04-24-2013, 04:58 PM   #267
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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.
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Old 04-24-2013, 05:32 PM   #268
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Quote:
Originally Posted by Aspengc8 View Post
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'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.
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Old 04-25-2013, 02:38 AM   #269
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Yep, same boat. I took a week off of lifting and protein supplements and lost 8 lbs.
Are you back to playing?
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Old 04-25-2013, 07:44 AM   #270
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Just took some NO3 pre workout for the first time. Should be interesting PUMPZZZZZZZZ this AM.

Unrelated:

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