Enjoy the benefits of a premium membership!
Upgrade Account
-
TalkBass has been independent since 1998. Add your voice.
Create a free account to reply to discussions, view embedded media, and browse with fewer display ads.
Join free Log in
Want zero display ads or expanded classifieds tools? Compare plans.
The official gym & weightlifting thread! rep #2
- Thread starter john turner
- Start date
- Status
fmoore200 said:
Join in, my goals are more on the body building side of things, rather than the big numbers.
lowsound
I always get a kick out of this. Biceps = vanity.
My wife particularly likes the glute & trap development from lifting...
I have never once heard a girl say anything about how attractive biceps are. Most girls I know love a great butt (as you stated), back (also covered by you), and/or forearms. Seems to me that the deadlift would be the go-to lift for attracting ladies. Curlz for the girlz does not compute
The ladies tend to like my mantle; shoulders, traps and chest basically.
Tho I have had compliments on the calfs and thighs.
Heck, if I could just loose the gut I'd be sorted!
Tho I have had compliments on the calfs and thighs.
Heck, if I could just loose the gut I'd be sorted!
Cool...
I just started back in the gym after a couple of year layoff because of a shoulder injury. A little flabby now, but I'll get back.
I used to bench 225 lbs for reps...
Squat used to be 315 lbs, also for reps...
Deadlift was also around 300 lbs, more because I was afraid of back problems than anything else..
Now I am aiming to get back there, but I have to ween my way back using a lot of machines instead of free weights :'(
I have a good partner though, so I feel confident that I'll get back in no time...
I just started back in the gym after a couple of year layoff because of a shoulder injury. A little flabby now, but I'll get back.
I used to bench 225 lbs for reps...
Squat used to be 315 lbs, also for reps...
Deadlift was also around 300 lbs, more because I was afraid of back problems than anything else..
Now I am aiming to get back there, but I have to ween my way back using a lot of machines instead of free weights :'(
I have a good partner though, so I feel confident that I'll get back in no time...
Did something to one of my groin muscles (well, more likely tendon) a week or so back. It doesn't seem to be getting better, should probably lay off the squats for a week or so 
Did some measurements too, 51 inch chest, 40 inch waist, 31 inch thighs (well, just short of, right thigh slightly larger than left). Really didn't know my legs were that big
Really need to cut some bodyfat tho. If only that wasn't such a boring thing to do
Anyways, gym today:
Squads - 105Kg (231lbs)
Shoulder Press - 52.5Kg (115.5lbs)
Also did some rack lockouts at 80Kg (176lbs)
(tri's have always been lacking, been fitting in other things to try and build on them, tri-extensions, close-grip bench press and rack lockouts seem to be the way to go, at least until I can get some dips going, but bodyweight excersises arent my friend!)
Was meant to do cleans today, but groin was killing me after the squats, so I walked away thinking best to leave them out this time. Wednesday'll be squats, bench, deadlift. Squats could be interesting, may drop the weight or miss them out entirely. Bench will be 82.5Kg (182lbs), 3x5, (possibly add 2.5Kg/5lbs more). Deadlift, aiming for 130Kg (286lbs) 1x5.
Did some measurements too, 51 inch chest, 40 inch waist, 31 inch thighs (well, just short of, right thigh slightly larger than left). Really didn't know my legs were that big
Really need to cut some bodyfat tho. If only that wasn't such a boring thing to do
Anyways, gym today:
Squads - 105Kg (231lbs)
Shoulder Press - 52.5Kg (115.5lbs)
Also did some rack lockouts at 80Kg (176lbs)
(tri's have always been lacking, been fitting in other things to try and build on them, tri-extensions, close-grip bench press and rack lockouts seem to be the way to go, at least until I can get some dips going, but bodyweight excersises arent my friend!)
Was meant to do cleans today, but groin was killing me after the squats, so I walked away thinking best to leave them out this time. Wednesday'll be squats, bench, deadlift. Squats could be interesting, may drop the weight or miss them out entirely. Bench will be 82.5Kg (182lbs), 3x5, (possibly add 2.5Kg/5lbs more). Deadlift, aiming for 130Kg (286lbs) 1x5.
Good lifts tonight and I got a run in.
I'm down 15 pounds since I started the competition with my friend, the results are just starting to show a little bit and I'm hoping to reach my goal by the end of the summer.
I'll be wrapping up my 8th week on SS, and I'm thinking of transitioning to a more BB friendly program instead of a strength based one. Anyone have any suggestions.
I'm down 15 pounds since I started the competition with my friend, the results are just starting to show a little bit and I'm hoping to reach my goal by the end of the summer.
I'll be wrapping up my 8th week on SS, and I'm thinking of transitioning to a more BB friendly program instead of a strength based one. Anyone have any suggestions.
I started with SS before switching to an A/B split:
A1
Squat 2-3 x 5-6
Glute/Ham Raises, pull throughs, or Romanian deadlift 3 x 10 (rotate)
Bent Row or cable row 4 x 6
Barbell or Dumbbell Curl 3 x 8 (rotate)
Calf Raises 3 x 15
Pullups 2-3 x crash
B1
Bench Press 4 x 6
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers or Overhead Tricep pulls 3 x 10
Ab work
Machine Fly or dumbbell pec fly 3 x 8
A2
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Leg extension 3 x 8
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
B2
Incline bench press or Incline Dumbbell Press 3 x 5
Dumbbell Bench Press 4x8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10
Machine Fly or dumbbell pec fly 3 x 8
The key is rotation between certain exercises. A barbell press isn't the same as dumbbell press and you'll target different secondaries as you alternate exercises.
A1
Squat 2-3 x 5-6
Glute/Ham Raises, pull throughs, or Romanian deadlift 3 x 10 (rotate)
Bent Row or cable row 4 x 6
Barbell or Dumbbell Curl 3 x 8 (rotate)
Calf Raises 3 x 15
Pullups 2-3 x crash
B1
Bench Press 4 x 6
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers or Overhead Tricep pulls 3 x 10
Ab work
Machine Fly or dumbbell pec fly 3 x 8
A2
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Leg extension 3 x 8
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
B2
Incline bench press or Incline Dumbbell Press 3 x 5
Dumbbell Bench Press 4x8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10
Machine Fly or dumbbell pec fly 3 x 8
The key is rotation between certain exercises. A barbell press isn't the same as dumbbell press and you'll target different secondaries as you alternate exercises.
I got a great training session in last night.
Squat - 3 sets of 5 at 305lbs (belt only)
Bench - 1 set of 8 @ 175lbs (cut short due to time)
Power Clean - 5 sets fo 3 at 165lbs
I went to the Phillies game with my wife, so it got cut short a bit.
I will get 315lbs for 3x5 on Wednesday. Three-wheelin'!
Squat - 3 sets of 5 at 305lbs (belt only)
Bench - 1 set of 8 @ 175lbs (cut short due to time)
Power Clean - 5 sets fo 3 at 165lbs
I went to the Phillies game with my wife, so it got cut short a bit.
I will get 315lbs for 3x5 on Wednesday. Three-wheelin'!
Awww I wanna do something besides SS!
/harumphs
In all seriousness, how long did you guys do SS before switching? I've heard anywhere from 3 months to a year.
/harumphs
In all seriousness, how long did you guys do SS before switching? I've heard anywhere from 3 months to a year.
I did not use it to get all of the novice-type gains as I could, so I recently restarted the program, strict. The end of the program comes when recovery does not occur from a workout to the next, or after several failed attempts.
For example, I am no longer doing a linear program on the Press - I have failed enough times, so I am pursuing a "linear conjugate method" - training other assistance exercises for a period of 4 weeks or so, and then returning to the press. My deadlift, squat, and power cleans have yet to fail. Depending on how rigorously you follow it, it could be a few months or a year. A good rule of thumb is if you have to reset the weights twice or more, without additional linear progress.
I got 315 for 3 sets of 5 on the squat today (belt only)! What a great day to be alive.
I keep coming back to it (or similar)
Sometimes you can't beat the basics.
IMO, keep on SS as long as you are making gains. Keeping something that has you squatting 3 times a week, should have you squatting pretty massive by the end of a year. If you start hitting plateaus that are lasting longer than a couple weeks to a month, then it might be worth trying something else.
Also, if you are getting bored, you'll start loosing motivation, which will drop progress eventually!
What do you not like about SS? You could always mix it up a bit.
But, you did say on the last page that you were wanting to make gains. You'll struggle to find any other programs that'll get you bigger gains as quickly as SS (or similar 3x5 or 5x5, squat based programs).
What are your stats looking like these days? Height/Weight/Age/Squads/Deads/Bench/Press?
There are other programs out there - Wendler's 5/3/1 is pretty popular for strength training. Of course, there are always bodybuilding splits, which will get you stronger as well, but focus mostly on muscle growth and isolation of muscle groups.
- Status
