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The official gym & weightlifting thread! rep #2

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#541
Are you following a Rippetoes style program too? (that's just what I had, tho different weights, on wednesday), are you using strick military press or push press? Crazy shoulder strength if you are strict pressing what you can clean!

Today is Squats (155lbs) 5x3, Bench (155lbs) 5x3, Deadlift (265lbs) 5x1. Keeping it lightish because I'm still running a calorific deficate and I'm wanting to try and keep progressing linearly instead of attempting to jump back to what I was doing when keeping it regular.

To be honest, not even sure if I'll manage that lot, training yesterday involved a heck of a lot of strength work, wrestling and scrum techniques (basically forming a 6 man scrum and pushing what must have been over a ton of rock on sled up and down the pitch!)
 
#542
I kind of dislike my gym but there's no other option, there's no squat rack so I've got to do these in the smith (yuk), there's no place where you can use a olympic bar without being in the way of everybody (deadlifts, rows, yada yada) there's no place where you can do clean and jerks and no bumper plates and you're not allowed to "throw weights on the floor.

So for squats it's the smith, for overhead press I thief the shoulder press seat/rack thingy and use it as my rack :p, for the bench it's all good, for the deadlifts I'm in the way of everybody there (but I usually go at dead times of the day) and for the rows there's a pole fixed on a hinge in the corner of the room to do those it works okay, and I can't do clean and jerks...

:/
 
#544
2000 meter row to warmup (usually 9:30ish minutes)

1 arm cable pulley row (40 total reps) at 10-12 RM

DB 1 arm bench press (40 total reps) at 10-12 RM

DB single leg deadlift (40 total reps) at 10-12 RM

Tri kickbacks (40 total reps) at 10-12 RM

This is Chad Waterbury's "Huge in a Hurry" book. Some of you might recognize it. Almost done w/ week 4 of Get Big Phase 2.

Anybody else done this program? Thoughts? I like it. Workouts are short, sweet, and most importantly effective for me.
 
#546
I got stuck at work a little too late to go to the gym tonight, so I'll just go tomorrow morning.

Yes, I am following the "Advanced Novice" progression by Rippetoe & Kilgore in Practical Programming for Strength Training, 2nd ed. I found the straight linear progression a little too aggressive, particularly when rehabbing a lower back injury.

I haven't tried pressing after cleaning & it wasn't until your comment that it occurred to me! Yes, it is a strict press - not as strict as a standing military press, but there is no hip drive. I got it the last time - repeating to get 3 sets of 5 tomorrow.

Lifting heavy things is fun.

ian
 
#548
Chebass88 said:
good one! I read somewhere that out of every 5 workouts, one will make you want to go to the olympics, one will make you want to quit, and the remaining 3 are to put in the time.
Click to expand...

That sounds about right. Usually it my back day that makes me want to go the olympics and my legs day that makes me want to quit. Lifting heavy things is lots of fun. I am currently reevaluating my form on my big lifts, so the weight that I am lifting has actually gone down, but I am sure that my mass has been going up.

lowsound
 
#549
Hey folks,

How is the lifting coming along?

Tonight was deadlifts: 315x5, and then singles at 365 & 385. Followed by pressing 135 (strict). I had to drop the weight a bit, because I could not get 145 for 3 sets of 5. Soon. (**I know these aren't numbers to really brag about yet, but they still made me happy!)

I love deadlifting.
 
#550
Did a decent progression in my weights. (could go heavier on all of them but I wouldn't be able to finish the 5x5)

I started my bench at 95 and it's now at 135 (95 was too low but hell, the program wanted me to start at 45...)

My squats went from 185 to 225 (in a smith mind you, so it's not the real deal).

Deadlift wise...well deadlifts scare me so I'm pretty sure I could add weight (kind of easily) but atm I'm at 225.

For the shoulder rows like I said I use a different setup but I added 45 on that so it's cool, same deal with the overhead press.

edit: I do not follow the add 5 lb a week thing, dunno if that matters but I add weight as I feel...
 
#551
Coming way late to this thread but alas.

I'm more of a runner (read that as "I like to run, not a champ") but I've tried to increase my weightroom visits from once weekly to three times weekly. I'm currently at 195 and I am looking to get down to 175 in 2011. I run 3-4 times a week and my weekly mileage is 25-30 miles.

I'm doing circuit based training with chinups, dips, incline/decline/flat bench press, bicep curls, overhead dumbbell press, overhead tricep press, planks for core and side planks for obliques. I normally do about 3-4 circuits of 8 reps of each of those exercises (planks are the only exercise that are time based (1 minute on the front, 30 seconds on each side and about 10 arm and leg extensions per side)) in about 60-75 minutes. Normally I'll punch the bag or jump rope at the end of each circuit and then rest for a few minutes.

A friend at work gave me Huge in a Hurry and I'm going to incorporate his ideas into my current and focus on the getting lean section of the book. Not looking to get bigger, but I definitely want to be keep my strength while losing a little weight.
 
#552
Chebass88 said:
Hey folks,

How is the lifting coming along?

Tonight was deadlifts: 315x5, and then singles at 365 & 385. Followed by pressing 135 (strict). I had to drop the weight a bit, because I could not get 145 for 3 sets of 5. Soon. (**I know these aren't numbers to really brag about yet, but they still made me happy!)

I love deadlifting.
Click to expand...

Same here. I'm DLing 245x4x2 right now and maxing 305. Not bad considering my build.

Squats are at 185x6x3 and maxing 215. I just started doing them again so I'm sure this will go up pretty quickly (Was maxing 255 before I stopped, freaking winter break). Hoping for 205 by the end of the month.

Bench, however, is still stuck at 125x8x3 with max 155 (body weight). For some reason it takes me forever to go up on that and it's getting rather annoying. I'm hoping to get it up to 135 by the end of the month, so fingers crossed. That being said, dumbbell press is up to 60s now with my max at 75s.

My back is doing amazing, though. Lat pulls and rows are both at 155 and my lower back extension is at 390 (one plate shy of the full stack).
 
#553
Adam Barkley said:
A friend at work gave me Huge in a Hurry and I'm going to incorporate his ideas into my current and focus on the getting lean section of the book. Not looking to get bigger, but I definitely want to be keep my strength while losing a little weight.
Click to expand...

HIAH is very good program and any of the phases would be a great addition to your running. Your weight loss will be more of a function of you diet than anything else. I have been working through HIAH for the last several months myself and have seen siginficant body compisition changes.

The program you outlined in your post seemed like a ton of volume and lots of redundant exercises (assuming you are doing all that in one day). Something short and sweet would do wonders for you I think.
 
#554
So I've decided to give up the "devil's" brew (alcohol) and sodas with my reason being "undisclosed health reasons." I feel like I am becoming an alcoholic in a hurry, and neither beverage is helping me on my weight loss goals.

As of right now, I am 6'2-6'3 and 265 pounds. When I started going to the University, I was in peak athletic condition at 190 pounds. My clothes are almost not fitting anymore and I'm really getting frustrated that I am working out like a champ and am not getting the results I want.

Also I gave up the P90x. My brother is getting results with it, but it just isn't for me.

We are going to change the weight routine on Monday to Rippetoes SS program, and hopefully with my change in diet, this will help get the results I'm looking for.
 
#555
Regardless of the program you take (as long as it is a legit, proven to work program or one of your own that makes sense), the most important factor is keeping to it.

Or more importantly, keeping to healthier eating and keeping up regular excersise.

Starting Strength isn't going to give you a drastic loss of weight on it's own, and certainly not quickly. You'll need to add in plenty of cardio.

What works for me is sport, because it makes cardio based excersise feel less like work :)

(similar build to you by the sounds of things, 6ft4 and 258lbs as of last week).
 
#556
i_got_a_mohawk said:
Regardless of the program you take (as long as it is a legit, proven to work program or one of your own that makes sense), the most important factor is keeping to it.

Or more importantly, keeping to healthier eating and keeping up regular excersise.

Starting Strength isn't going to give you a drastic loss of weight on it's own, and certainly not quickly. You'll need to add in plenty of cardio.

What works for me is sport, because it makes cardio based excersise feel less like work :)

(similar build to you by the sounds of things, 6ft4 and 258lbs as of last week).
Click to expand...

I typically don't run for cardio. I play intramural sports almost year round so all of my cardio comes in the form of playing basketball, floor hockey, flag football, etc. I'm actually pretty sure my bad diet is the major contributing factor to the problem.

With that being said, I'm sure giving up the booze and sodas is going to go a long way on cleaning up the diet, I did the math behind a soda a day, and it turned into 2100 calories a week. And that was only one of them.

I'm not looking for rapid change, only slow measurable progress.
 
#557
After getting out of wack due to travel and grad school homework, I went in to do some lifting at lunchtime today (the gym is in another building here at work). I tested squat singles, and got up to 2 singles at 315lb. This is the max I've ever squatted. It will be more in the future, but its a start.

I also did weighted pullup singles, and got to BW + 55lb.

Chebass88
 
#558
I had all my "body stats" tested on our shiny new scale at the school weightroom today.

I won't bore you all with the details, but I do have a question. I was reported as having a base metabolic rate of over 2500 calories a day, and that I need to eat 3450 calories a day due to my activity level. Is there any way that those values are anywhere near correct? 3450 calories a day!?!?

I knew I was going to have to eat 500 calories below maintenance to lose weight, but if maintenance is ~3500 calories, then do I really need to eat 3000 calories every day?
 
#560
Personally JP, I put very little stock into the accuracy of those things. I agree w/ Mohawk tho'. I would track my intake and use the 2500 number as a base and work from there. Weigh yourself on a regular basis eliminating as many variables as possible. If you aren't satisfied w/ your results after a few weeks, then adjust your diet as needed.
 
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