*.* 2014 General Fitness Thread *.*

[penguinz]

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.

[el borracho]

Allright, then. If you are getting the results you want, keep on keeping on.

I've tried the Russian bench program which had negligible result. I've also done the 5/3/1 program which got me >< close to a PR on the bench. Would have liked to do a reset and work my way back up, but my buddy convinced me to switch to a higher volume program.

[Silock]

Originally Posted by el borracho

Yes, you might want to cut the rest between sets a bit... not on the sets where you are going heavy, but on the sets where you are doing higher reps you can cut the rest.

Agreed. 3 minutes is reasonable for heavy sets of 5 or less. 90 seconds for 8 reps or less. 45-60 seconds for anything over that.

[Aspengc8]

Originally Posted by el borracho

Allright, then. If you are getting the results you want, keep on keeping on.

I've tried the Russian bench program which had negligible result. I've also done the 5/3/1 program which got me >< close to a PR on the bench. Would have liked to do a reset and work my way back up, but my buddy convinced me to switch to a higher volume program.

I have been running the new version Beyond 5/3/1 for about 8 months now. The program is awesome and I've been pretty much hitting a new PR every 3rd week on the '1-rep' week. He has options for more volume or more frequency. I prefer hitting everything heavier and twice per week, with lower volume. My workouts do take close to 2 hours though, but I am spending 20 minutes stretching & foam rolling before and after.

Example workout from tonight:

Squat- 1 min between warm ups, 2 mins work sets
warm ups
135x5 (2 sets)
175x5
210x5

work sets
260x5
295x3
330x8 - PR rep set
365x1
405x1
430x1
465x1

Sumo Deads (speed off floor focus)
5x3 @ 375

Leg press for da pump
5x15 @ 8 plates per side whatever that is

glute ham raise
3x15

The roles get reversed on Dead day, and you do 5x3 @ 90% of your 'training max' for squats as accessory, which is 10% lower than true max I believe. His new program definitely adds some volume which helps add some nice hypertrophy along with the strength gains. Upper body days you get even more volume in, since he has you do a set of chins or rows between every set of pressing. Your talking twice the volume for back than pressing and prevents the shoulder injuries you see everyone develop from over-benching and not doing jack for rear delts/upper back.

[Silock]

Originally Posted by Aspengc8

He has options for more volume or more frequency.

Sounds good. That was my main complaint with the old 5/3/1. One day of chest isn't enough for me.

[Aspengc8]

Originally Posted by Silock

Sounds good. That was my main complaint with the old 5/3/1. One day of chest isn't enough for me.

Same here. My bench is way too low compared to my other lifts, so I actually scrapped overhead press and now repeat the bench day instead. I just do standing overhead dumbell press as an accessory on those days. I can send you his updated book if you want, shoot me a PM.

[lewdog]

Originally Posted by Aspengc8

Same here. My bench is way too low compared to my other lifts, so I actually scrapped overhead press and now repeat the bench day instead. I just do standing overhead dumbell press as an accessory on those days. I can send you his updated book if you want, shoot me a PM.

I'd gladly take it. I have all his others beside the new updated one.

[penguinz]

Originally Posted by Aspengc8

Same here. My bench is way too low compared to my other lifts, so I actually scrapped overhead press and now repeat the bench day instead. I just do standing overhead dumbell press as an accessory on those days. I can send you his updated book if you want, shoot me a PM.

I would love a copy as well!

[philfree]

I took ten days off my work outs to work on my golf game but today I was back doing the Joey D golf and treadmill workout. It felt good but as I continue my workouts when I check my heart rate at it's highest level when the treadmill has been on the steepest incline it's not getting as high as it was. I was getting to 170 but now I'm having a hard time getting to 160. I guess that's normal.

[TEX]

Hurt my shoulder yesterday during my workout at gym. Can hardly lift it today. OUCH! Sucks getting old...

[Aspengc8]

Originally Posted by lewdog

I'd gladly take it. I have all his others beside the new updated one.

Originally Posted by penguinz

I would love a copy as well!

yeah no problem. shoot me a PM and I'll get it over to ya.

[AndChiefs]

Originally Posted by TEX

Hurt my shoulder yesterday during my workout at gym. Can hardly lift it today. OUCH! Sucks getting old...

The only solution is amputation.

[penguinz]

http://www.t-nation.com/powerful-wor...t-and-steroids

[Omaha]

I played flag football Sunday & I am still unbelievably sore. WTF?

[Aspengc8]

Originally Posted by penguinz

http://www.t-nation.com/powerful-wor...t-and-steroids

Just some extra info for those wondering how long some of these substances stay detectable in your system.

http://www.steroid.com/steroid_detection_times.php

As you can see, a lot of these substances you can stop a couple weeks prior to your event/test, and be good to go. Makes me laugh when some of these NFL players get nabbed. You figure they would do a little homework first.

[Aspengc8]

Originally Posted by Omaha

I played flag football Sunday & I am still unbelievably sore. WTF?

No pads & people playing with a chip on their shoulder can be a recipe for disaster. Be careful my friend. I played a few years in those competative "money" leagues and witnessed a personal friend lose teeth on a kick return and another break his clavicle on a late hit out of bounds. My wife pretty much convinced me to stop playing mid-season after seeing some of that stuff.