Today's Strength Work Out:

Squat 275 3x5. Felt great.
Bench 195 3x5. Easy. Getting much better at using my leg drive.
DL 305x5
Incline Fly Press - 30# DBs 5x12 super set w/
Top Down Curls - 55# 5x12

6/15/2012 12:38:42 PM

Quote :

"quality reps at a lower weight > half-assed reps that are too heavy."

I didn't got all the way down on my last two reps at 215. Basically what happened is I did the first two fine, failed the third, then decided to try and go all the way on the fourth. As I said, I got in my head that I would fail if I went all the way down because I struggled a little bit getting back up on the first two. I understand your logic, however, the only way to be able to do heavier weight is to try heavier weight.

6/15/2012 12:45:41 PM

Quote :

"I understand your logic, however, the only way to be able to do heavier weight is to try heavier weight."

It's not the only way. But, I agree, you've definitely got push the envelope on your comfort levels if you are trying to get stronger. Pretty much the basis for max effort training.

However, missing lifts or having bad form should be done very rarely. Maybe ~<5-10% of your training. Most of it should be done building volume and competence in lifts with weights that are challenging, but manageable.

[Edited on June 15, 2012 at 2:25 PM. Reason : ;]

6/15/2012 2:25:19 PM

there's a reason that powerlifters work in the triples and doubles range most of the time. They can work a lighter weight than max effort and tell on the next to last rep if they'll be able to get the next one or not. They don't have to sacrifice form or risk missing the lift in order to get the CNS gains from lifting heavy.

6/15/2012 2:36:11 PM

Are there any places to buy used bumper plates? I am fine with shitty gym discards or something. I'm not trying to ditch my gym, but there are some things I'd like to work on at home on occasion. I would love a set of 2.5 or 5kg training plates, and maybe some 10kg bumpers. I don't quite understand why a 5-pound plastic disc is $70. I've never seen them at used sporting goods stores though.

6/16/2012 12:34:07 PM

the cheapest new I've seen is like 10-15lb set for ~45$

Try calling local fitness equipment dealers. They may have some used, but expect to pay ~$1.00-1.50 per pound.

6/16/2012 2:28:27 PM

I'm fine with paying that much. I will call around.

I'm just not fine paying $100+ for a set of these

6/16/2012 2:43:21 PM

http://www.christiansfitnessfactory.com/index.php/Bumper-Weights/Wright-rubber-Solid-Rubber-Bumper-Plates-10-lb-Pair

6/16/2012 2:47:15 PM

Thanks. I might order some direct from Wright. They also have 5/10 pound iron plates on clearance.

6/16/2012 3:22:52 PM

Except shipping is $140 from there ... so no, I'm not

6/16/2012 4:09:43 PM

uhh where are you located? The moon?

6/16/2012 6:03:10 PM

Time to get resourceful.

6/16/2012 10:19:01 PM

I put in my address and it said $137. Idk.

6/17/2012 1:15:37 AM

In my old age I am a nazi when it comes to good form, slower pace, and quality reps. I am also much more injury prone than I would like to be, but I lifted very hard and heavy in my high school and college days. I have always had good form, and was trained by a quality competitive power lifter back in the day, but I have a lot of joint pain these days and I severly strained my rotator cuff/pectoral tendon back in 2009 while repping 325 on bench. Up until that injury, I was at my highest peak in strength and was repping 365 for several reps. Post injury I took 8 months completely off of weights, and obvioulsy lost a lot of strength. I am slowly building that back.
I no longer do any exercises behind the neck, like tricep extensions. I have also given up upright rows due to shoulder stress. I have never done pressing exercises behind the neck (like shoulder press or pulldowns) and I strongly advocate against it due to the strain on the shoulders. I am also on an indefinite squat hiatus due to persistent knee pains as well. I tried knee sleeves but I still get pain. If and when I do return to squats, I dont intend to go heavy with them, I will keep it around 315. You can talk all the shit you want about not squatting, and I felt like a pussy for a while too, but as you get older you need to listen to your body. I can still get a good leg workout with squat press and not destroy my knees. I personally dont believe in kettle bells (although Im sure some would argue against this) because I dont like any exercise where the weight is swinging and you are letting the weight move you. I have also switched my routine from a heavy weight centric plan, to a moderate weight with 8-12 reps plan. I only go all out heavy 3 months a year now to spare my joints.
This plan my not be for everyone, but I can say with certainty that this plan, along with my 3 month heavy plan which used to be year round, has worked extremely well for me both in adding mass and a shit ton of strength. I swear by it, and pretty much worship it religiously.


My plan:

Mon: Chest= Bench, Incline, Dumbbell Press, Cable Press, Flys, shit ton of other auxillary lifts
Tues: Legs= (I am on an indefinite squat hiatus due to persistent knee issues) Squat Press Machine, Hack Squat Machine, shit ton of calf exercises
Wed: Back= Shrugs, Rows, Pulldowns, T-Bar, Cable Pulldowns, V-Bar, Cable Rows, Monkey Pulls,
Thur: Shoulders= Shoulder Press, Arnold Press, DB Press, Rear Delt Flys, Lat Raises, Mil Press, Plate Rotations
Fri: Arms= Pretty much self explanitory
Sat, Sun: Off Days

Jan-Sept (moderate weight higher reps)
Oct-Dec (heavy weight low reps)

Week 1: warm, 12, 10, 8 : weight goes up each set
Week2: warm, 4x8: weight goes up each set
Week 3: warm, 4x10: weight goes up each set
Week 4: warm, 4x12: weight goes down each set

end of month, go back to week 1 and increase weight where appropriate

Heavy months

Week 1: warm, 10. 8, 6, 4: increase weight each set
Week 2: warm, 4x8: increase weight each set
Week 3: warm, 5x5 : increase weight each set
Week 4: warm, 5, 4 ,3 ,2, 1: increase weight each set

end of month, go back to week 1 and increase weight where appropriate

6/17/2012 3:56:18 AM

^ I don't see a whole lot of posterior chain movements...

Deadlifts, good mornings, Direct hamstring/glute work, etc.

Any reason for that? Could be a factor leading to knee pain as well as poor mobility.


Also, it's cool that you don't personally like kettlebells, but I'm not sure I understand your reasoning. They're perfectly safe if used correctly....and you stated form was important to you. Not sure how "the weight moves you" either.

[Edited on June 17, 2012 at 7:13 AM. Reason : ]

6/17/2012 7:11:23 AM

^^ Sounds like you've gotten pretty strong in the past!

If you are in Raleigh, you should come by my gym sometime and I'll take a look at your squat and posture. Almost all joint pain is rooted in poor posture/mobility. It can be corrected.

I agree with no behind the neck work... It's just too hard to maintain optimal posture for most people in that position. It's much easier to just not prescribe it, and do something just as effective (in front of the neck stuff).

6/17/2012 12:23:48 PM

I am very confident that I have excellent squat form, I have just had knee pain for a long time so its nothing new. I am able to do squats on a hack machine with minimal issues if i dont go below 90.

I have been meaning to add deadlifts back into my mix. I generally avoid the leg extension and curl machines for direct ham and quad exercises because they are bad for the knees. I guess I always figured squats hit the hams as much as quads so I never thought about it.

6/17/2012 5:25:18 PM

Well if there's pain, then something isn't aligned right.

Here's a pretty interesting equation that outlines injury. I = injury...



This can guide you to fix pain: http://www.ericcressey.com/newsletter160html


[Edited on June 17, 2012 at 9:04 PM. Reason : link]

6/17/2012 9:01:37 PM

Strength Work Today:

Squats: 285 3x5. Felt good!
Press: 150 3x5
Power Clean: 145/150/165x3. 175x2. 185x1. 225x1. Felt good going heavy. Got the 225, but it wasn't very pretty. Heaviest I've gone in many months.
Weighted Chin Ups: 25# 10, 10, 9

Conditioning Super Sets:
- 60yard Trap Bar Carry w/ 135lbs x 5
- 35#DBs Flys 5x12

6/18/2012 11:43:07 AM

ME Lower Body Day


ended with a 500m row just for kicks and got a 5 second PR @ 1:30.3

6/19/2012 8:24:34 AM

first time in the gym, back after ~3 months off. got an injury (pressing of all things, felt a weird pop in my tspine area, was tight and tense for a few weeks, scared the bejesus out of me, took most to all activity other than walking out), got married, went to thailand for a few weeks, and have been catching up at work and all the other bullshit excuses.

decided to revisit SS again, and try and do it right this time, eating wise. see where it takes me.

after planning on dropping 100 lbs off my squat working weight, 150 off deadlift weight, and 50lbs off bench weight from what i was doing before... strength goes away quick . I did not expect to be sore today, but I am.

i might press seated though. still timid.

6/19/2012 8:25:10 AM

Quote :

"first time in the gym, back after ~3 months off. got an injury (pressing of all things, felt a weird pop in my tspine area, was tight and tense for a few weeks, scared the bejesus out of me, took most to all activity other than walking out), got married, went to thailand for a few weeks, and have been catching up at work and all the other bullshit excuses. decided to revisit SS again, and try and do it right this time, eating wise. see where it takes me. after planning on dropping 100 lbs off my squat working weight, 150 off deadlift weight, and 50lbs off bench weight from what i was doing before... strength goes away quick . I did not expect to be sore today, but I am. i might press seated though. still timid."

Get your abs stronger (focus on anti extension and anti rotation)!

Your throacic spine more mobile (extension + rotation), remember Tspine is only the area that have ribs attached.

Also make sure you have adequate mobility/stability in the scapula + shoulder.

[Edited on June 19, 2012 at 11:14 AM. Reason : t]

6/19/2012 11:13:45 AM

Yesterday's strength work out:

Squat 295 3x5
Bench 200 3x5
Floor Row 165 3x8

Core Circuit:
Reverse hyper 3x12
Cable Chops 3x12 each side
Hanging knees to 'boes 3x12

MY Girlfriends' work out today:

Strength Circuit:
Squat 95 5x3
Bench 85 5x3
Chest Supported Row 5x8

Conditioning/BB Circuit:
Glute Bridge Marches 3x10
Squat to Press: 10#DBs 3x10
Chin Ups: 3x3

6/21/2012 11:57:02 AM

I would appreciate MattJMM2 and Packman's opinion of my current routine:

-weight lifting twice a week, focusing on shoulders and arms one day, chest and back the other day.
-cardio 3 days a week. If in the gym a 45-50 min workout that combines about 3 miles HIIT on the elliptical machine and either 6-7 miles on the stationary bike or 5000m on the rowing machine. If I'm doing cardio out of the gym it's a long walk with the dog, a 12-15 mile bike ride on pavement, or 4-5 mile bike ride off pavement.

for back/chest I'm doing (all weight lifting reps are 10,8,6 increasing weight):
-wide grip pull ups, max of 3 (body weight only) - currently at 10, 6, 5
-lateral pull downs (cable machine) at 110, 120, 130 lbs
-mid-level rows (cable machine) at 100, 110, 120
-dumbbell rows at 40, 45, 50 (weight of 1 DB)
-incline dumbbell bench press at 90, 100, 110
-decline dumbbell bench press at 100, 110, 120
-chest flies with dumbbells (laying on bench) at 30, 40, 50
-chest fly machine, seated, with arms fully extended (elbows straight) at 40, 50, 60
(i discontinued doing flat bench press, as I was told the shoulder blade confinement was causing some discomfort I had in my left shoulder, more on that below)

for arms/shoulders I'm doing (again 10, 8, 6 reps)
-preacher curls with curved bar BB at 65, 75, 85 lbs
-standing hammer curls with DBs at 50, 60, 70
-overhead tricep extensions with rope grip (pulling cable weights) at 100, 110, 120
-downward tricep extensions (cable machine) at 120, 130, 140 (though a 1:2 weight ratio on the rack)
-seated shoulder presses at 70, 80, 90
-DB shoulder front raises at 16, 24, 30 (done slowly, focusing on form)
-DB shoulder side raises at 16, 24, 30 (done slowly, focusing on form)

I realize I'm not including any leg strengthening, but I focus on that between the months of October - March (ski season). Right now I'm focusing more on cardio. My goals are to increase strength and muscle definition and get rid of some of my beer drinking pudge in the mid-section, as well as to increase cardio endurance.

background info:
-32 yrs old
- 6'2"
-195 lbs
-ACL reconstruction on left knee 6/08
-SLAP surgery on left shoulder 9/10

[Edited on June 21, 2012 at 5:05 PM. Reason : clarification]

6/21/2012 5:00:55 PM

Not really a training program I would write for my clients.

However, if you are adding weight/reps/sets to your lifts each week you will get some development.

As I've covered about a million times... It is my opinion that doing more cardio than strength training is not the optimal way to get leaner and stronger. Definitely not the way to get more muscular.

Since one of your goals is to build cardio endurance... you have to structure your program to fit the type of endurance you are looking for. (In regards to running) Do you want long distance? 5miles +? Mid distance 2-5mi? Short distance/speed <2mi? Endurance is specific to activity.

You can improve general work capacity through training too.

6/21/2012 8:04:48 PM

^hehe, yeah I hate running. My knee starts to ache a bit and my feet arches are very susceptible to planar fasciitis. I guess you could partially say I have all that cardio in there b/c I'm a bit of a carb junkie, so I have to burn it off I guess?

I'm eat fairly healthy but love my carbs too much to give them up. I know it would be easier if I had a more protein heavy diet. I make sure to eat enough carbs for muscle development, but it's just that I eat other stuff too.

I most certainly add weight to those exercises whenever I can. When I feel like the 3rd set reps has become to easy (with perfect form) then the following week I increase the weights usually 10lbs per set. You've said its better to just lift instead of cardio. That being said, what would you suggest if I scaled back my cardio or axed it altogether?

[Edited on June 21, 2012 at 9:59 PM. Reason : k ]

6/21/2012 9:56:28 PM

This is a general lifting question and I don't want to make yet another thread

I have a power rack in box and will be setting it up tomorrow in my garage on a concrete floor. I'm not bolting it down. Do I need to pjt anything under it for slippage/security and if so, should I get a few squares of gym flooring from walmart or use this old rug I have in there? I'll be getting some sort of padding for theworkout area but don't know if the rack itself needs material for its feet.

6/22/2012 1:26:03 AM

Quote :

"^hehe, yeah I hate running. My knee starts to ache a bit and my feet arches are very susceptible to planar fasciitis. I guess you could partially say I have all that cardio in there b/c I'm a bit of a carb junkie, so I have to burn it off I guess? I'm eat fairly healthy but love my carbs too much to give them up. I know it would be easier if I had a more protein heavy diet. I make sure to eat enough carbs for muscle development, but it's just that I eat other stuff too. I most certainly add weight to those exercises whenever I can. When I feel like the 3rd set reps has become to easy (with perfect form) then the following week I increase the weights usually 10lbs per set. You've said its better to just lift instead of cardio. That being said, what would you suggest if I scaled back my cardio or axed it altogether?"

That progression strategy works pretty well... Just be consistent and put in the weeks/months.

If you want to axe the cardio, you must really examine your diet... If you want to get lean fast, you must cut out the carbs. However, if you aren't willing to go low-carb, then keeping your activity level up is required to get leaner. You can get leaner with almost any diet strategy, as long as you are in a caloric deficit and doing some modicum of strength training. There are simply much more optimal ways than others though.

Check out leangains.com for my personal favorite fat loss + strength program. I did something very similar with great success.

Quote :

"This is a general lifting question and I don't want to make yet another thread I have a power rack in box and will be setting it up tomorrow in my garage on a concrete floor. I'm not bolting it down. Do I need to pjt anything under it for slippage/security and if so, should I get a few squares of gym flooring from walmart or use this old rug I have in there? I'll be getting some sort of padding for theworkout area but don't know if the rack itself needs material for its feet. "

Depends on the quality of the rack. Your best bet is to get a couple 4x6 or 8 horse stall mats to throw under it. If you have the time and know how, you could built a lifting platform using those mats and several 4x8 plywood and hardwood sheets.

##

Strength work today:

-Squat 305 3x5. Felt good, but it was tough. Took a lot out of me after all the sets. Going forward I'll be taking 5lbs increases per work out.
-Press 155 3x5. Felt tough. The squats beforehand took a lot out of me. Will be taking 2.5lbs increses each work out going forward.
-DL 345x5. Very easy.
-Chin Ups w/ 25lbs strapped on - 3x10. New personal rep/set record with that much extra load

[Edited on June 22, 2012 at 11:22 AM. Reason : ;]

6/22/2012 11:21:00 AM

^thanks for the advice. Oh and this part of my earlier reply should say this instead:

Quote :

"I make sure to eat enough carbs protein for muscle development, but it's just that I eat other stuff too."

whoops

6/22/2012 4:06:34 PM

so pretty much everything I've read says that when you're doing pushups, you're lifting b/n 60-70% of your bodyweight. I weight 220, so does that mean if I can do 60 pushups then I should be able to benchpress 135lbs 60 times?

6/22/2012 5:26:16 PM

Quote :

"so pretty much everything I've read says that when you're doing pushups, you're lifting b/n 60-70% of your bodyweight. I weight 220, so does that mean if I can do 60 pushups then I should be able to benchpress 135lbs 60 times?"

No, not off the bat. Strength and movement doesn't really work like that. Strength is specific to an activity. There is carry over to similar movements, but there's a significant difference between a closed chain exercise (push up) and an open chain exercise (bench press); mainly stability. You would definitely do more reps than some one who can't do as many push ups with everything else held constant though.

I would say that you have the potential to accomplish that after some specific training.

[Edited on June 22, 2012 at 5:51 PM. Reason : ;]

6/22/2012 5:50:21 PM

Would the converse be true? Ie, if i can bench 135 60 times then i should be able to do 60 pushups?

6/24/2012 8:21:09 AM

Are these serious questions? It all depends... If you weigh 300lbs no, but if you are lighter possibly.

6/24/2012 9:04:23 AM

A couple shots from my gym yesterday

Some more here: https://www.facebook.com/CapitalStrength



[Edited on June 24, 2012 at 11:14 AM. Reason : shots]

6/24/2012 10:47:01 AM

Question for the gurus: Long story short, I hurt my back and don't want to squat/DL anytime soon. In lieu of this, I have been doing a body weight routine consisting of pull-ups, squats, push-ups, sit-ups, dips. I'm nearing the end of the routine and have become addicted to body weight stuff a) its challenging b) its more conducive to my line of work c) I could cancel my gym membership and use the work gym (I always hated the work gym it because it lacked a rack).

Any suggestions on how to continue? I know Zach Even-esh is has a program and there is Convict conditioning.

6/24/2012 12:41:31 PM

Incorporate rings, and weighted body weight exercises (holding plates, dip belts). You can also work on going unilateral (pistols, one arm pushups, etc.

Can you give a breakdown of what you are doing?

I'm assuming you are doing something additional for the lower back and hamstrings? How about handstand pushups?

My go-to workout for unscheduled days, or when my schedule is fucked is deads, weighted pistols, ring muscle ups, ring skill work, weighted ring dips, weighted ring pullups, hspu's on blocks, lever rows, planche-ish pushups.

6/24/2012 12:53:00 PM

I second most of ^

Body weight stuff is great, but IMO, limited since it's hard to easily progressively load it.

Check out Pavel's The Naked Warrior.

6/24/2012 1:12:05 PM

When I stopped lifting, I combined the 25 pull ups/200 squats/100 push ups/200 sit ups/150 dips workouts because it already had the rep schemes available and I have (should) a fitness test coming up.

6/24/2012 1:52:42 PM

Strength work today:

Squat: 310 3x5. Challenging but felt great.
Bench: 205 3x5. Still pretty easy.
Power clean + front squat on last rep: 155 5x3
Floor Row: 170 3x8
Abz

6/25/2012 2:47:48 PM

I've been working on increasing my wide grip pull up max for about a year, and for the first time last week was able to get 10. Then just like that I was able to get 11 yesterday. I dunno what's going on, but I likey!

6/27/2012 9:59:39 AM

A year to get to 10? I suppose you aren't training it seriously?

I could probably help you program it so you could get up to 20 in about 6-8weeks. Unless you are obese.

Strength work today:

-Squat: 315lbs 3x5
-Press: 160x5, 4 (didn't attempt grind the 5th, knew it wasn't going ) 95x5. Not sure wtf is up with my press. I may not be getting enough sleep/food to sustain the progression I was on.
-Weighted Chin Ups: +30lbs 3x10
- Reverse Hyper: 80lbs x 12/8/10

[Edited on June 27, 2012 at 11:54 AM. Reason : workout]

6/27/2012 11:51:41 AM

What's a good benchmark number of pullups for women? I feel like with guys if you can do 20 you fall into the "you're good at pullups" category, but I honestly have no clue with us. I know the (formerly) proposed PT test for female Marines set the 100 percent score at 6. To me that seems low. It's not like arbitrary numbers really matter, I'm just curious.

6/27/2012 1:33:30 PM

^^Yeah I know. When I started I could only get 7 Lost a lot of upper body strength though from my shoulder problems and then the surgery and then the recovery. And 6 months ago it was bothering me a bit so I laid off upper body stuff for 6 weeks or so. Also I'm only doing pull ups once a week

6/27/2012 1:43:25 PM

Quote :

"What's a good benchmark number of pullups for women? I feel like with guys if you can do 20 you fall into the "you're good at pullups" category, but I honestly have no clue with us. I know the (formerly) proposed PT test for female Marines set the 100 percent score at 6. To me that seems low. It's not like arbitrary numbers really matter, I'm just curious."

I'd say 1-3 is acceptable/good.
3-6 really good
6+ impressive.

There's a lot of factors though. Body weight, training goals, etc.

Quote :

"^^Yeah I know. When I started I could only get 7 Lost a lot of upper body strength though from my shoulder problems and then the surgery and then the recovery. And 6 months ago it was bothering me a bit so I laid off upper body stuff for 6 weeks or so. Also I'm only doing pull ups once a week"

That explains it. I thought you meant you've been attempting to train your chin ups hardcore for a year.

6/27/2012 3:52:17 PM

Haha, no. Yeah that would suck. I would say, however, that for a while this was an exercise where I was seeing very little progress. That was mainly the point of my enthusiasm

Headed to the gym shortly, for 45-50 min of cardio!
-elliptical
-rowing machine

6/27/2012 4:24:41 PM

Woot. This year on my birthday I did 6 pullups on the bar at Ugly Monkey while hammered. Mom would be so proud.

It seems like there's an upper limit, too, where instead of being "that's impressive" it's "she probably has a penis."

I'll stop derailing the thread now. Sorry.

6/27/2012 4:41:11 PM

^congrats!

I can't do any pullups so I've been using a step ladder to get up there and then holding on for about 10 seconds and then coming down as slow as I can. I'm excited that I can do a standard pushup now without hurting my shoulder. Tomorrow I look forward to showing my doctor my baby biceps. He's going to be so proud.

6/27/2012 9:13:12 PM

pics of the lack of penis

6/27/2012 9:18:41 PM

Brandi, negatives are definitely the thing that helped me most with being able to do pullups. Inverted rows are good too if you have a place where you can do them. Your first unassisted pullup is a kick-ass feeling. I am really close to being able to do 10 now (when I'm fresh ... I fall off pretty quickly after that)

6/28/2012 9:26:12 AM

Strength work out today:

-Squat: 320lbs 3x5. Starting to get heavy, but felt good! I will probably slow this progression down to 5-10lbs weekly, rather than 15 like I have.
-Bench: 210 3x5. Easy. 225/245/255x1 Easy and accelerated. My bench max of 275 will be broken soon
-DL 365x5. Easy.
Floor Rows 175 3x8. Challenging to maintain strict form, but the bar was moving easy.

[Edited on June 29, 2012 at 2:29 PM. Reason : ;]

6/29/2012 2:27:59 PM