|
08-13-2014, 01:44 PM | |
Supporter
Join Date: Mar 2003
Casino cash: $2017626
|
*.* NEW- 2014 General Fitness Thread *.*
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. |
Posts: 16,962
|
05-27-2015, 07:49 PM | #1696 |
Mod Team
Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $431900
|
Aspengc8 and Silock, this might be posted more for you. I've given the RTS manuals a read and it's time to focus on the big 3 and get strong as ****. Frequency is higher but that usually helps me in my training. I always have needed a second pressing day to make gains on bench. I love squats/deads so doing them multiple times a week gives me a boner anyway. Gonna need to stretch/foam roll to keep my hips in line.
Going to do the layed out 9 week RTS Intermediate program to get used to the frequency, volume and things like RPE and fatigue percentages. After that I might run I'll probably run the designed intensity/volume blocks with exercises of my choice and tailor to me needs. Mike Tuchscherer is the founder of Reactive Training Systems and his insight is worth the read alone. Good writer. Here's the long program: The Program Week 1 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets 3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets Tuesday Exercise Protocol Deadlift w/belt Work up to x4 @9 (Load Drop) No Drop Sets Floor Press Work up to x4 @9 (Load Drop) No Drop Sets Front Squat Work up to x6 @9 (Load Drop) No Drop Sets Thursday Exercise Protocol Pin Squat Work up to x5 @9 (Load Drop) No Drop Sets Bench (touch and go) Work up to x6 @10 (Load Drop) No Drop Sets Push Press Work up to x6 @9 (Load Drop) No Drop Sets Friday Exercise Protocol 2" Deficit Deadlift Work up to x5 @9 (Load Drop) No Drop Sets Close Grip Bench Work up to x6 @9 (Load Drop) No Drop Sets Snatch Grip SLDL Work up to x6 @9 (Load Drop) No Drop Sets Week 2 Monday Exercise Protocol Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue Competition Raw Bench Work up to x5 @9 (Load Drop) 4-6% Fatigue 2ct Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue Tuesday Exercise Protocol Deadlift w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue 303 Tempo Squat Work up to x7 @9 (Load Drop) 4-6% Fatigue Thursday Exercise Protocol Squat w/belt, wraps Work up to x4 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue Close Grip Incline Work up to x7 @9 (Load Drop) 4-6% Fatigue Friday Exercise Protocol Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue J.M. Press Work up to x7 @9 (Load Drop) 4-6% Fatigue Lever Rows Work up to x7 @9 (Load Drop) 4-6% Fatigue Week 3 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue Competition Raw Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue 3ct Pause Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue Tuesday Exercise Protocol Deadlift w/belt Work up to x3 @9 (Load Drop) 6-9% Fatigue Floor Press Work up to x4 @9 (Load Drop) 6-9% Fatigue Front Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue Thursday Exercise Protocol Pin Squat Work up to x5 @9 (Load Drop) 6-9% Fatigue Bench (touch and go) Work up to x8 @10 (Load Drop) 6-9% Fatigue Push Press Work up to x5 @9 (Load Drop) 6-9% Fatigue Friday Exercise Protocol 2" Deficit Deadlift Work up to x5 @9 (Load Drop) 6-9% Fatigue Close Grip Bench Work up to x5 @9 (Load Drop) 6-9% Fatigue Snatch Grip SLDL Work up to x5 @9 (Load Drop) 6-9% Fatigue Week 4 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue Competition Raw Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue 2ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue Tuesday Exercise Protocol Deadlift w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue Pin Press (mid range) Work up to x2 @9 (Load Drop) 4-6% Fatigue 303 Tempo Squat Work up to x6 @9 (Load Drop) 4-6% Fatigue Thursday Exercise Protocol Squat w/belt, wraps Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x4 @9 (Load Drop) 4-6% Fatigue Close Grip Incline Work up to x6 @9 (Load Drop) 4-6% Fatigue Friday Exercise Protocol Rack Pull (below knee) Work up to x3 @9 (Load Drop) 4-6% Fatigue J.M. Press Work up to x6 @9 (Load Drop) 4-6% Fatigue Lever Rows Work up to x6 @9 (Load Drop) 4-6% Fatigue Week 5 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x7 @10 (Load Drop) 4-6% Fatigue Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol 2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue Snatch Grip SLDL Work up to x5 @8 (Repeat) 4-6% Fatigue Week 6 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue Close Grip Floor Press Work up to x6 @8 (Repeat) 6-9% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue Military Work up to x6 @8 (Repeat) 6-9% Fatigue 2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue Friday Exercise Protocol Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue 2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue Week 7 Monday Exercise Protocol Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol 2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue Snatch Grip SLDL Work up to x4 @8 (Repeat) 4-6% Fatigue Week 8 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue Close Grip Floor Press Work up to x5 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Military Work up to x5 @8 (Repeat) 4-6% Fatigue 2ct Pause Squat Work up to x5 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol Squat w/belt, wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue 2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue Week 9 Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one. Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%) Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift http://www.powerliftingtowin.com/a-r...g-systems-rts/
__________________
2024 Royals game thread record 3-0 |
Posts: 46,066
|
05-27-2015, 08:23 PM | #1697 |
Say hello to my little friend
Join Date: Aug 2000
Location: Larryville
Casino cash: $9598422
|
|
Posts: 47,314
|
05-27-2015, 09:08 PM | #1698 | |
Inmem 2.0
Join Date: Aug 2007
Location: My house
Casino cash: $1187558
|
Quote:
|
|
Posts: 76,126
|
05-27-2015, 09:58 PM | #1699 |
Supporter
Join Date: Mar 2003
Casino cash: $2017626
|
Grade 3 spray ankle. :'(
|
Posts: 16,962
|
05-27-2015, 10:11 PM | #1700 |
MVP
Join Date: Dec 2006
Location: Overland Park
Casino cash: $10020882
|
|
Posts: 19,908
|
05-27-2015, 10:15 PM | #1701 | |
MVP
Join Date: Dec 2006
Location: Overland Park
Casino cash: $10020882
|
Quote:
|
|
Posts: 19,908
|
05-28-2015, 04:17 AM | #1702 |
Unsparing
Join Date: Aug 2008
Casino cash: $10004900
|
I didn't start the dick measuring contest. Lewdog instigated that shit.
__________________
1. Merciless, severe. 2. Given freely and generously. 100% refusal to overrate 20 year Head Coaches with ZERO ****ing rings as a Head Coach. CP's Official Professor of 'Dem Blues for 2019/2020! |
Posts: 77,135
|
05-28-2015, 04:18 AM | #1703 |
Unsparing
Join Date: Aug 2008
Casino cash: $10004900
|
Or, if you like actually being in shape.
__________________
1. Merciless, severe. 2. Given freely and generously. 100% refusal to overrate 20 year Head Coaches with ZERO ****ing rings as a Head Coach. CP's Official Professor of 'Dem Blues for 2019/2020! |
Posts: 77,135
|
05-28-2015, 04:53 AM | #1704 | |
Veteran
Join Date: Dec 2005
Casino cash: $9950632
|
Quote:
Are you still sumo pulling or did you mix in traditional? |
|
Posts: 2,816
|
05-28-2015, 05:00 AM | #1705 |
Veteran
Join Date: Dec 2005
Casino cash: $9950632
|
Blanket statement is blanket.
Cardio is required to be in 'shape' for what exactly? Be in shape for a powerlifting competition? Nope. Bodybuilding/physique comp? Not required. Just get lean for da beach? Negative ghostrider. The cardio you perform only gets you in 'shape' (whatever the **** that really means) for whatever specifically your training for. You run long distances if you need to be in shape for a marathon. You run sprints if your getting in shape for football, soccer or most any other sporting event. |
Posts: 2,816
|
05-28-2015, 07:22 AM | #1706 |
Unsparing
Join Date: Aug 2008
Casino cash: $10004900
|
According to the minds in this thread, this is the perfect specimen of health:
Blech. I've learned nothing here that I couldn't( and have )get from a Google search. Thread tools/**** this shit #Fullhousefattyclub
__________________
1. Merciless, severe. 2. Given freely and generously. 100% refusal to overrate 20 year Head Coaches with ZERO ****ing rings as a Head Coach. CP's Official Professor of 'Dem Blues for 2019/2020! |
Posts: 77,135
|
05-28-2015, 07:57 AM | #1707 | |
Veteran
Join Date: Dec 2005
Casino cash: $9950632
|
Quote:
yeah... Konstantin is just another world class powerlifting fatty... he just happens to be bigger AND leaner than you. You really are a moron. You sound a lot like this other dude that used to troll in here.. forgot his name. You wouldnt happen to be vegan would you? |
|
Posts: 2,816
|
05-28-2015, 09:50 AM | #1708 |
Grand champ
Join Date: Sep 2007
Casino cash: $582369
|
That was Saccoppoo. The shredded, 240 pound vegan.
|
Posts: 45,366
|
05-28-2015, 10:12 AM | #1709 | |
Inmem 2.0
Join Date: Aug 2007
Location: My house
Casino cash: $1187558
|
Quote:
|
|
Posts: 76,126
|
05-28-2015, 10:15 AM | #1710 |
Grand champ
Join Date: Sep 2007
Casino cash: $582369
|
*.* NEW- 2014 General Fitness Thread *.*
|
Posts: 45,366
|
|
|