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Old 01-02-2013, 01:41 PM  
penguinz penguinz is offline
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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 05-07-2013, 07:15 AM   #286
Silock Silock is offline
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Originally Posted by Aspengc8 View Post
How much are you playing? Are you eating back the calories your spending? That's a shit ton of running. Did you plateau, or were you just barely hitting prescribed reps?
Every day, just about lol

I spent the better part of a year eating back those calories, working the program from well below my maxes and slowly getting back to them. The only thing I really accomplished was putting on fat. Went from 172 to 190, and it wasn't much muscle.

So, for now, I've reset low and dropped cals to about 1500-1800 a day for a while so I can trim the fat off and then I'll increase cals as the weight increases.

It was a plateau. Not so much in the lower body, but definitely upper. Deads and squats still progressed fine.
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Old 05-07-2013, 07:18 AM   #287
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Originally Posted by seamonster View Post
When I lifted 24/7 in the miilitary it seemed easier than running. I'll be doing my first marathon next week after a bunion dislocated my big toe and gave me a pulled groin because of the gait, had I.T band syndrome that put me out of commision and ruined my marathon last year, had plantar facitis because of sorry nike shoes, ran for four months with a hip flexor strain and have been taking ice baths three times a week to keep me on track. Will see if I can qualify for boston by october and then I'm shooting for the san francisico tri.
Good grief dude, thats like a runners injury list from hell.

Good luck. I am doing my 2nd marathon in the fall and then trying to qualify for Boston next April.
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Old 05-07-2013, 07:58 AM   #288
Aspengc8 Aspengc8 is offline
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Originally Posted by Silock View Post
Every day, just about lol

I spent the better part of a year eating back those calories, working the program from well below my maxes and slowly getting back to them. The only thing I really accomplished was putting on fat. Went from 172 to 190, and it wasn't much muscle.

So, for now, I've reset low and dropped cals to about 1500-1800 a day for a while so I can trim the fat off and then I'll increase cals as the weight increases.

It was a plateau. Not so much in the lower body, but definitely upper. Deads and squats still progressed fine.
Shit that's a lot of running. So right now your playing almost every day, training 531 and only eating 1800 per day? What do your 531 days look like? Do you do any extra accessory or extra triples on the major lifts?
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Old 05-07-2013, 07:58 AM   #289
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Originally Posted by lewdog View Post
I ran the Russian Squat routine when I was Oly lifting. I ran it once and never again. Worst 6 weeks of my life.....

Provides a good workload but the percentage of your max they have you use seems a bit steep at times. Good luck!
Three questions:

1. Did the program work for you? Did it increase your max significantly?
2. Did the strength gains last beyond the program?
3. What kind of routine did you do following the Russian Squat routine?
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Old 05-07-2013, 10:21 AM   #290
Silock Silock is offline
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Originally Posted by Aspengc8 View Post
Shit that's a lot of running. So right now your playing almost every day, training 531 and only eating 1800 per day? What do your 531 days look like? Do you do any extra accessory or extra triples on the major lifts?
531 time was like 4500 per day. I just recently dropped cals.

I was doing triumvirate on upper body days. I didn't do any lower body assistance at all or if I did, it was minimal. Incline, rows, pull downs, weighted pull ups, decline and dips were my assistance exercises, obviously split between days.
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Old 05-07-2013, 11:20 AM   #291
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Originally Posted by Silock View Post
Dropped the 5-3-1 officially today. I like the design of it, but I just don't think it works for me. This is the second time I've done it and I've never been able to really bust through my PRs.

Started the Texas Method today. We'll see how that goes.

It may not be programming. It might just be that I play too much soccer.
If I were you, I'd be happy playing soccer and maintaining from a lifting standpoint. I enjoy sport much more than lifting.
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Old 05-07-2013, 11:59 AM   #292
Aspengc8 Aspengc8 is offline
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If I were you, I'd be happy playing soccer and maintaining from a lifting standpoint. I enjoy sport much more than lifting.
You can do both at the same time. Just gotta find that calorie sweet spot so the weights keep going up.
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Old 05-07-2013, 05:07 PM   #293
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Three questions:

1. Did the program work for you? Did it increase your max significantly?

You can program to increase your max in easier ways, especially considering I was Olympic Lifting at the time. I tried it for shit and giggles. My max actually decreased secondary to too much workload since I was Clean and jerking and snatching 4x per week.


2. Did the strength gains last beyond the program?

Not really much to measure but in short, no.

3. What kind of routine did you do following the Russian Squat routine?

I was Oly lifting so back to my Clean/Jerk plus snatches 4-5x per week.

I thought about running it again but I prefer slow strength progress at easier workloads over a program that "promises" a greater increase in strength with a shorter window to achieve it but provides a workload that is hard to manage physically. More power to you if it works but be smart and back off at any signs of trouble.
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Old 05-07-2013, 05:41 PM   #294
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Originally Posted by Aspengc8 View Post
You can do both at the same time. Just gotta find that calorie sweet spot so the weights keep going up.
I don't think it's quite that simple. The more cardio you do, the more your body sends signals to the muscles that aren't used for running that they aren't needed.

I'm not saying it's impossible, but it's very, very difficult to do.
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Old 05-07-2013, 05:41 PM   #295
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Originally Posted by Buehler445 View Post
If I were you, I'd be happy playing soccer and maintaining from a lifting standpoint. I enjoy sport much more than lifting.
I do, too, but it's still a bit of a bummer when you haven't really progressed in months.
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Old 05-07-2013, 08:19 PM   #296
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I do, too, but it's still a bit of a bummer when you haven't really progressed in months.
Quit for a month. Then you'll realize how awesome maintaining is compared to going backward
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Old 05-07-2013, 08:42 PM   #297
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Old 05-07-2013, 09:04 PM   #298
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Originally Posted by Silock View Post
I don't think it's quite that simple. The more cardio you do, the more your body sends signals to the muscles that aren't used for running that they aren't needed.

I'm not saying it's impossible, but it's very, very difficult to do.
Interesting, can you point me towards the study you read that discusses this?
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Old 05-07-2013, 10:36 PM   #299
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Originally Posted by Marcellus the True View Post
Interesting, can you point me towards the study you read that discusses this?
McCarthy, J.P., Pozniak, M.A., & Agre, J.C. (2002).
Neuromuscular adaptations to concurrent strength and endurance
training. Medicine and Science in Sports and Exercise, 16,
152-156

Biochemical Adaptations to Endurance Exercise in Muscle
Annual Review of Physiology
Vol. 38: 273-291

The Effect of Aerobic Exercise Training on the Distribution of Succinate Dehydrogenase Activity Throughout Muscle Fibres

Philip D. Chilibeck, Gordon J. Bell, Teresa Socha, Tom Martin

Canadian Journal of Applied Physiology, 1998, 23(1): 74-86, 10.1139/h98-005

Last edited by Silock; 05-07-2013 at 10:47 PM..
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Old 05-07-2013, 10:38 PM   #300
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Originally Posted by Silock View Post
McCarthy, J.P., Pozniak, M.A., & Agre, J.C. (2002).
Neuromuscular adaptations to concurrent strength and endurance
training. Medicine and Science in Sports and Exercise, 16,
152-156
And for those of us that are getting a little older:

http://jcem.endojournals.org/content/84/7/2303.short
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