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Old 01-02-2012, 11:56 AM  
penguinz penguinz is online now
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*.* 2012 General Fitness Thread *.*

Welcome to 2012! Now get your ass in top physical condition!

**From the 2011 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.

Last edited by penguinz; 01-03-2012 at 06:38 AM..
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Old 08-27-2012, 07:46 PM   #661
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Originally Posted by Bill Lundberg View Post
Need some advice. I recently switched my routine to the starting strength program (I'm on session 8), so far I love it except for one thing. Dead-lifts - I don't have anything against the exercise except that I must be doing it wrong.

The last two sessions with dead-lifts I've made it all the way to the 2nd to the last rep then I lose my form (focus) and hurt my lower back. It happened last Thursday and just again tonight, I probably should have waited a couple more days I just hate missing workouts. Anyone have any tips or advice on how to keep this from happening? What should I do in the meantime as I'm likely out of commission for a week or so?
What kind of shoes are you pulling in? What stance do you use? How are you hands positioned? What weight are you doing? How big are you?

Have you taken any videos to form check?
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Old 08-27-2012, 07:53 PM   #662
Bill Lundberg Bill Lundberg is offline
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Running shoes
shoulder width stance
Middle fingers on the lines
Light - I'm 36 and have never done this lift so starting small- was using 130lbs tonight
6'3 - 190
no
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Old 08-27-2012, 07:56 PM   #663
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Quote:
Originally Posted by Bill Lundberg View Post
Running shoes
shoulder width stance
Middle fingers on the lines
Light - I'm 36 and have never done this lift so starting small- was using 130lbs tonight
6'3 - 190
no
Ditch the running shoes and get some flats. Cheapest Chuck Taylors you can find. That sounds like your hand width is too far but hard to tell without seeing it.

Being that tall I would recommend pulling Sumo style to decrease your ROM to the bar and increase your ability to stay upright since that is very likely what is causing your problems. If you decide to continue to pull conventional, work on pulling back into your body and don't bring the bar around your knees, instead push your knees back as you pull the bar straight upwards.

Get some vids if you can, as it is really hard to judge without seeing. Sure you might feel lame but it is better than continuing to hurt yourself.
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Old 08-27-2012, 08:16 PM   #664
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Quote:
Originally Posted by Bill Lundberg View Post
Running shoes
shoulder width stance
Middle fingers on the lines
Light - I'm 36 and have never done this lift so starting small- was using 130lbs tonight
6'3 - 190
no
JMO but if you feel you're losing your form you need to stop right there.

And I think you're starting out at too high a weight if you've never done them before. Especially with that frame. I'm 6'2 and have had the same problem and spent 2 months in PT to work me out of back pain. I can tell when I'm tweaking my lower back too much.
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Old 08-27-2012, 08:17 PM   #665
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Quote:
Originally Posted by Bill Lundberg View Post
The last two sessions with dead-lifts I've made it all the way to the 2nd to the last rep then I lose my form (focus) and hurt my lower back. It happened last Thursday and just again tonight, I probably should have waited a couple more days I just hate missing workouts. Anyone have any tips or advice on how to keep this from happening? What should I do in the meantime as I'm likely out of commission for a week or so?
Well I'm no expert, but it sounds like you should go with less weight until you're able to keep form 100% of the time.
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Old 08-27-2012, 08:20 PM   #666
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Originally Posted by ThaVirus View Post
Well I'm no expert, but it sounds like you should go with less weight until you're able to keep form 100% of the time.
Probably the truth, though 130 lbs. for a dude of his size isn't particularly heavy. I agree with switching to sumo style. I'm tall and lanky, and it's much more natural for me and puts less stress on the lower back.

Also agree with the flats instead of the running shoes.

Also, don't try to keep working through an injury. Take a break from that exercise, or at least don't try to go nuts with the SS progression until you're confident in your form with a lower weight.
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Old 09-26-2012, 06:59 PM   #667
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Started at a new gym today. They have a "No Grunting" rule.

This really annoys me.
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Old 09-26-2012, 10:28 PM   #668
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Originally Posted by Buck View Post
Started at a new gym today. They have a "No Grunting" rule.

This really annoys me.
I think that is a pretty dumb rule but in all honestly, loud grunting is very rarely necessary even for those of us who life heavy and near max weight.

Only time I do it is at the top of a heavy front squat as this quick release of air tends to not make me black out from holding air so tight in the bottom.
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Old 09-26-2012, 10:33 PM   #669
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Started at a new gym today. They have a "No Grunting" rule.

This really annoys me.
What? The common motto in weightlifting is "if you don't breathe you'll die"
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Old 09-26-2012, 10:33 PM   #670
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The "No chalk" rule is the most annoying for me.

"Hey, safety equipment? **** that!"

I still use chalk. I just keep it in a ziplock back inside a bigger bag with my micro plates. DAMN THE MAN! SAVE THE EMPIRE!
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Old 09-26-2012, 10:41 PM   #671
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Originally Posted by Silock View Post
The "No chalk" rule is the most annoying for me.

"Hey, safety equipment? **** that!"

I still use chalk. I just keep it in a ziplock back inside a bigger bag with my micro plates. DAMN THE MAN! SAVE THE EMPIRE!
My gym allows chalk but I try to be very courteous with it and keep it in a bag and put it right next to where I am working. Gotta have it

I love the dudes that lift with gloves though, that shit just cracks me up!
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Old 09-26-2012, 10:45 PM   #672
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Quote:
Originally Posted by Silock View Post
The "No chalk" rule is the most annoying for me.

"Hey, safety equipment? **** that!"

I still use chalk. I just keep it in a ziplock back inside a bigger bag with my micro plates. DAMN THE MAN! SAVE THE EMPIRE!
WTF? Do they just not want to vacuum or what?
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Old 09-26-2012, 11:04 PM   #673
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I guess. I've never been bitched at about it, though.
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Old 09-26-2012, 11:52 PM   #674
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I love the dudes that lift with gloves though, that shit just cracks me up!
Dude, I wear gloves because any free weight over 60 pounds tears the shit out of my hands.
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Old 09-27-2012, 07:12 AM   #675
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WTF? Do they just not want to vacuum or what?
It can be a pain in the ass to clean up when it's sprinkled all across a nice black gym floor.
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