*.* 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.

[jiveturkey]

If you want to stick with weights during a de-load go light like Silock just said but be sure to concentrate on form.

Going super deep on your squats or just making sure you have your deadlift dialed in.

[el borracho]

Originally Posted by Silock

Very. You can go to the gym and do some light weights (maximum of 50% of 1RM) for a few sets, but don't burn out, don't go to failure and don't stress your body too much. It's beats doing nothing if you absolutely HAVE to go to the gym. If not, just sit back and relax. You won't lose ANYTHING in a week.

Can you elaborate a bit on the aim and benefits of de-load? I do understand that you cannot simply beat-up your body over and over without time for recovery, but what is the benefit of a non-challenging lift as opposed to an extra day of rest?

Historically, I would just train as hard as I could for about 4 months, and then do nothing for a week or two, and then train again. Rinse and repeat. This is the first program I have run where you schedule de-load days in with such regularity.

[RunKC]

Originally Posted by -King-

Can I ask...why exactly do you want to lose 10 pounds in 16 days?

Reunion. I didn't find out about it until thre were 16 days left and I wanna look my best.

[jiveturkey]

It's ligaments and tendons. Muscles bounce back pretty quickly after a beating while the ligaments and tendons require an occasional break so they can heal.

[RunKC]

down from 200 to 197.8 on day 5.

[Silock]

Originally Posted by el borracho

Can you elaborate a bit on the aim and benefits of de-load? I do understand that you cannot simply beat-up your body over and over without time for recovery, but what is the benefit of a non-challenging lift as opposed to an extra day of rest?

Historically, I would just train as hard as I could for about 4 months, and then do nothing for a week or two, and then train again. Rinse and repeat. This is the first program I have run where you schedule de-load days in with such regularity.

As mentioned before, supporting tissues need a break. But it also prevents CNS fatigue, especially as you begin to lift heavy. That's hugely important, and just as important as muscle fatigue, only you can't "feel" it the same way.

[Aspengc8]

Originally Posted by el borracho

Can you elaborate a bit on the aim and benefits of de-load? I do understand that you cannot simply beat-up your body over and over without time for recovery, but what is the benefit of a non-challenging lift as opposed to an extra day of rest?

Historically, I would just train as hard as I could for about 4 months, and then do nothing for a week or two, and then train again. Rinse and repeat. This is the first program I have run where you schedule de-load days in with such regularity.

on the deload itself:
http://www.jimwendler.com/2012/01/more-on-the-deload/

for people that dont want to deload: (which i use)
http://www.jimwendler.com/2011/09/de...ut-the-deload/

[Omaha]

Originally Posted by Silock

As mentioned before, supporting tissues need a break. But it also prevents CNS fatigue, especially as you begin to lift heavy. That's hugely important, and just as important as muscle fatigue, only you can't "feel" it the same way.

How often do you guys de-load? I'm probably not doing it enough.

[jiveturkey]

Originally Posted by Omaha

How often do you guys de-load? I'm probably not doing it enough.

I do every 6 weeks or so. That can get moved around based on vacations though.

[Silock]

Originally Posted by Omaha

How often do you guys de-load? I'm probably not doing it enough.

On the 531, every fourth week. It helps in the long run, even though you feel like you're losing momentum in the short run. Think big picture.

[Omaha]

Originally Posted by Silock

On the 531, every fourth week. It helps in the long run, even though you feel like you're losing momentum in the short run. Think big picture.

I've been doing it maybe 4 weeks per year & that's exactly how I feel... like I'm being lazy & losing momentum. Maybe I will sprinkle in a few more. Hopefully that will help with the nagging mystery injuries that like to pop up and hang out for weeks at a time.

[penguinz]

my PR's have always been either the week after or two weeks after deload.

Body can't grow without proper rest.

[Silock]

Day 12:

Mid carb load, post meal lol




Retaining a bit of water, I think. Not too much.

Workout:

Hack Squat - 2 sets, 12, 8 reps
Leg Curl - 2 sets, 8 reps
Leg Extension - 2 sets, 12, 8 reps
Leg Curl - 2 sets, 10 reps
Machine Bench - 2 sets, 12, 8 reps
Seated Cable Row - 2 sets, 12 reps
Incline Machine Bench - 2 sets, 10, 8 reps
Seated Cable Row - 2 sets, 12 reps
Lat Raise Machine - 2 sets, 10 reps
DB Lateral Raise - 1 set, 12 reps
DB Bicep Curl - 2 sets, 12 reps
Tricep Rope Pushdown - 2 sets, 12 reps
Cable Crunch - 3 sets, 15 reps

Nutrition (lol):

Iso Sensation + 2 oranges
ON Whey + dextrose + after dinner mints
Pancakes + sugar free syrup (8 cakes)
Homemade French fries
Pasta + Fat Free Feta + Ground turkey
Can of Fat Free Pringles
8 oz Angel Food Cake + 3 cups Strawberries + 20 servings Fat Free Cool Whip

If I wake up in the middle of the night, I'll add more, but I don't think I will.

Totals: 5,607 cals, 1,023g carbs, 36g fat, 252g protein

[RunKC]

Day 6, down to 197.2 and still going.

[Shogun]

Enjoy those Bulk meals Silock, sounds tasty. Do you do IIFYM? And What flavor of ON do you like the best? Chocolate is my favorite of theirs, wont touch any other protein. Also what is your Multi?

I havent been posting in this thread but I've been training for my first 5k. So far so good. 3.1 miles isnt too shabby!