*.* 2013 General Fitness Thread *.*

[penguinz]

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.

[Aspengc8]

Originally Posted by el borracho

Attempted a PR on the bench yesterday morning... missed it by >< much (think I fatigued myself on some of the prior sets). Probably try again next Monday, even though I haven't been going ultra-heavy two weeks in a row. Going to do slightly less reps on the early sets and see if that makes the difference.

Absolutely it will. After some warm-up sets of 10 or so, with <50% of your estimated 1RM, start doing triples up to around 75% or so, then do singles from there.

lets say your goal is to hit 315 for 1. I would do 135 for 2x10, 185x10, 225x5, 255x1, 285x1, the go for the 315. If you miss the 315, but hit 285, aim for somewhere in between, maybe 305, and if you hit that do a few more singles with that weight.

Just my $.02 on how I would approach it. I'm sure some others on here have some good ideas too.

[NewChief]

Originally Posted by Simply Red

i made a beautiful stir-fry tonight - but I HAD to eat when I got home, I was starved. Let it digest for an hour and kicked it to the gym. Is this wrong? Am I somehow depriving myself, here?

You have to be burning calories like mad with all the brain processing power you're devoting to this.

[UK_Chief]

Originally Posted by el borracho

Attempted a PR on the bench yesterday morning... missed it by >< much (think I fatigued myself on some of the prior sets). Probably try again next Monday, even though I haven't been going ultra-heavy two weeks in a row. Going to do slightly less reps on the early sets and see if that makes the difference.

My BP workout now is always the same:

8x50%, 5x75%, 3x90%, 1x100% (repeat until you can't do 1 rep). Usually I end up doing 5-7 sets or so of 1 rep max. You'll find the 1 rep max shoots up.

Saying that, I'm kind of plateau-ing at the moment so need to get over this hump, but my one rep max is 242lb (ish) and I am 175lb (ish) so I'm pretty strong for my size. Not sure how to improve from here. My best ever BP was 260lb, but I was a good bit heavier. Lost a lot of fat (and some muscle) since then.

For other chest exercises I do more reps and fewer sets and try to mix up different stuff but I like to go heavy on the bench....

[el borracho]

Originally Posted by Aspengc8

Absolutely it will. After some warm-up sets of 10 or so, with <50% of your estimated 1RM, start doing triples up to around 75% or so, then do singles from there.

lets say your goal is to hit 315 for 1. I would do 135 for 2x10, 185x10, 225x5, 255x1, 285x1, the go for the 315. If you miss the 315, but hit 285, aim for somewhere in between, maybe 305, and if you hit that do a few more singles with that weight.

Just my $.02 on how I would approach it. I'm sure some others on here have some good ideas too.

What I did:
bar only x 8
135 x 8
205 x 5
245 x 5
275 x 3
310 (failed attempt)

What I will try next Monday:
bar only x 8
135 x 8
205 x 5
245 x 3
275 x 1
310 x ?

I think it was the triple at 275 that fatigued me, so I will definitely dial that down. Heck, if I get 310 I will probably wait 5 or 6 minutes and try for 315. Determined to press three plates at least once in my life.

[el borracho]

Originally Posted by UK_Chief

My BP workout now is always the same:

8x50%, 5x75%, 3x90%, 1x100% (repeat until you can't do 1 rep). Usually I end up doing 5-7 sets or so of 1 rep max. You'll find the 1 rep max shoots up.

Saying that, I'm kind of plateau-ing at the moment so need to get over this hump, but my one rep max is 242lb (ish) and I am 175lb (ish) so I'm pretty strong for my size. Not sure how to improve from here. My best ever BP was 260lb, but I was a good bit heavier. Lost a lot of fat (and some muscle) since then.

For other chest exercises I do more reps and fewer sets and try to mix up different stuff but I like to go heavy on the bench....

So you go ultra-heavy (for you) each time you work chest? Not sure what Silock and Lewdog will say, but I would think you might mix in some higher volume days. At some point you will probably need to add some size to your frame to increase your bench (although there are plenty of guys on youtube who weigh under 200 and press over 300- of course, there's no way to know what "supplements" they are taking, lol).

[penguinz]

My 1 rep Max without a spot is 245. I weighed in at 162lbs today.

[Aspengc8]

Originally Posted by el borracho

So you go ultra-heavy (for you) each time you work chest? Not sure what Silock and Lewdog will say, but I would think you might mix in some higher volume days. At some point you will probably need to add some size to your frame to increase your bench (although there are plenty of guys on youtube who weigh under 200 and press over 300- of course, there's no way to know what "supplements" they are taking, lol).

Honestly what got my bench #'s up was really starting to row my ass off. For a while I would play a game and only bench what I was able to bent over row. I'm now able to barbell row 275, and it feels a light easier benching. I read it somewhere on eltitefts from one of the power lifters, he had like custom dumbells made that were close to 300lbs each for dumbell rows... my god.

[UK_Chief]

Originally Posted by el borracho

So you go ultra-heavy (for you) each time you work chest? Not sure what Silock and Lewdog will say, but I would think you might mix in some higher volume days. At some point you will probably need to add some size to your frame to increase your bench (although there are plenty of guys on youtube who weigh under 200 and press over 300- of course, there's no way to know what "supplements" they are taking, lol).

I do volume stuff in the same work out on stuff like incline flys, decline press, close grip bench etc. I don't know whether I should be separating heavy and volume work outs though

That workout seems to give me good size on my chest - I have a small-ish frame so I find it hard to put on size in general but pecs are big for my frame. I could be a bit bigger but I want to stay lean so trying to do it slowly.

[UK_Chief]

Originally Posted by penguinz

My 1 rep Max without a spot is 245. I weighed in at 162lbs today.

Good stuff - my 3 month goal is to be able to bench 110kg (~245lb) for more than 1 rep. Getting close - did 3 reps on 105kg (~230lb) last night and one at 245lb. It's hard though as I normally don't have anyone spotting.

I also do a similar strength workout (low rep high set) on bent over row, which I agree definitely helps BP...

[Chiefs=Champions]

Anyone ever had any issues with creatine monohydrate and stomach pain/queasiness? I'm also really physically tired atm, but i think that may be my increased work load...

[Aspengc8]

Originally Posted by Chiefs=Good

Anyone ever had any issues with creatine monohydrate and stomach pain/queasiness? I'm also really physically tired atm, but i think that may be my increased work load...

I use pre-workout drinks that usually contain *some* form of creatine. Musclepharm Assault gives me naseau, and that has creatine mono in it. The others don't seem to (Cellucor C4, Controlled labs white flood).

[UK_Chief]

Originally Posted by Chiefs=Good

Anyone ever had any issues with creatine monohydrate and stomach pain/queasiness? I'm also really physically tired atm, but i think that may be my increased work load...

Tablets or powder? I had real issues with the powder but the tabs are fine. Take them with food...

[Aspengc8]

Originally Posted by UK_Chief

I do volume stuff in the same work out on stuff like incline flys, decline press, close grip bench etc. I don't know whether I should be separating heavy and volume work outs though

That workout seems to give me good size on my chest - I have a small-ish frame so I find it hard to put on size in general but pecs are big for my frame. I could be a bit bigger but I want to stay lean so trying to do it slowly.

I dont think you need to separate them, but it might depend on your recovery ability. Right now I'm hitting each bodypart 2x week, so I do a heavy 5x5 movement then a bunch of accessory in the 8-12 range.

[Simply Red]

I increased weight last night and decreased the reps.

Making some good progress.

[Omaha]

Has anyone tried Isagenix?