The Money Mustache Community
General Discussion => Throw Down the Gauntlet => Topic started by: apfroggy0408 on May 08, 2014, 10:46:19 AM
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As noted in my new journal http://forum.mrmoneymustache.com/journals/working-on-dat-mustache/ I'm a powerlifter. This is the method in which I've currently used to become healthy. In the past year I've gone from being a fat 5'9.5" person weighing 235 lbs to this weeks weight of 177 lbs. I've only been lifting consistently since August of 2013, before that 4 years of no gym, then before that about 3 years of lifting in high school .
I truly believe strength training to be the best way to become fit and healthy.
My challenge to those of us that like to lift heavy things and put them down I challenge the men here to hit a 300/400/500 lb bench/squat/deadlift and I challenge the women here to hit 135/200/300 lb bench/squat/deadlift.
This is currently my short term goal, I should be there soon, if I'm not already there.
Long term goal is a 400/500/600 bench/squat/deadlift at 165 lb weight class. This would give me elite level status at both 165 and 181 weight divisions. I don't expect anyone to go for this one but it's out there.
Any questions let me know.
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That some great results loosing 60lbs, with muscle gain in a year, congratulations. I like strength training and think it is a great way to stay healthy but I just can't eat enough to keep the muscle. I will train for a few months and get good results but the meal planning and constant eating eventually wears me down.
How do you tackle the nutrition side?
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Have to agree that weight training is the best and most efficient way to get or stay in shape. But like mxt0133 says, what you eat is even more important, and that is where a lot of people fall short.
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That some great results loosing 60lbs, with muscle gain in a year, congratulations. I like strength training and think it is a great way to stay healthy but I just can't eat enough to keep the muscle. I will train for a few months and get good results but the meal planning and constant eating eventually wears me down.
How do you tackle the nutrition side?
Thanks!
Food is definitely the most difficult task but if you have the discipline to track your finances unlike so many others you surely have the discipline to track your food intake unlike so many others. I currently pay a personal trainer to do my training and nutrition. Don't worry I pay up front for bulk time so it makes it really cheap $40/month and when I resign with him that monthly rate will go down.
Have to agree that weight training is the best and most efficient way to get or stay in shape. But like mxt0133 says, what you eat is even more important, and that is where a lot of people fall short.
You cannot out train a bad diet, that is for sure.
When it comes to nutrition and training "Make Results, Not Excuses" is my mantra and it's going to become my mantra for finances.
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Alright, I will pick up this gauntlet, but give me two years. Beginner weight lifter here, 6'3", 180. My 1 rep maxes are probably something like
165/210/250.
I pulled those out of thin air though, because I only recently started lifting seriously and am always just doing sets of 6-12. I'm still adding about 5 lbs to each lift every week though!
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I'm in. Just started weight training again last month after a few years' hiatus, but I was never disciplined enough back in college.
Current 1RM is 135 deadlift, and 100 squat. Haven't been benching because I did too much of that without corresponding back work and frakked my shoulders up last time round.
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Awesome guys!
I'm not sure about the rules on this forum about linking to other forums but if anyone wants to know where I do my training dealio send e a PM.
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Awesome guys!
I'm not sure about the rules on this forum about linking to other forums but if anyone wants to know where I do my training dealio send e a PM.
I believe it's Kosher. Post away.
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As noted in my new journal http://forum.mrmoneymustache.com/journals/working-on-dat-mustache/ I'm a powerlifter. This is the method in which I've currently used to become healthy. In the past year I've gone from being a fat 5'9.5" person weighing 235 lbs to this weeks weight of 177 lbs. I've only been lifting consistently since August of 2013, before that 4 years of no gym, then before that about 3 years of lifting in high school .
I truly believe strength training to be the best way to become fit and healthy.
My challenge to those of us that like to lift heavy things and put them down I challenge the men here (I'll get the equivalent numbers for the ladies) to hit a 300/400/500 lb bench/squat/deadlift.
This is currently my short term goal, I should be there soon, if I'm not already there.
Long term goal is a 400/500/600 bench/squat/deadlift at 165 lb weight class. This would give me elite level status at both 165 and 181 weight divisions. I don't expect anyone to go for this one but it's out there.
Any questions let me know.
Yes! Please post numbers for us gals here! Currently 105/120/200 for bench/squat/deadlift. Bench is by far my weakest area. I'm 5'4 and 135 lbs, and would like to bench my body weight if possible, but unsure of goals past that.
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As noted in my new journal http://forum.mrmoneymustache.com/journals/working-on-dat-mustache/ I'm a powerlifter. This is the method in which I've currently used to become healthy. In the past year I've gone from being a fat 5'9.5" person weighing 235 lbs to this weeks weight of 177 lbs. I've only been lifting consistently since August of 2013, before that 4 years of no gym, then before that about 3 years of lifting in high school .
I truly believe strength training to be the best way to become fit and healthy.
My challenge to those of us that like to lift heavy things and put them down I challenge the men here (I'll get the equivalent numbers for the ladies) to hit a 300/400/500 lb bench/squat/deadlift.
This is currently my short term goal, I should be there soon, if I'm not already there.
Long term goal is a 400/500/600 bench/squat/deadlift at 165 lb weight class. This would give me elite level status at both 165 and 181 weight divisions. I don't expect anyone to go for this one but it's out there.
Any questions let me know.
Yes! Please post numbers for us gals here! Currently 105/120/200 for bench/squat/deadlift. Bench is by far my weakest area. I'm 5'4 and 135 lbs, and would like to bench my body weight if possible, but unsure of goals past that.
Crap, completely forgot about that. Let me do some quick searching and I'll get some numbers for you. But your numbers seem pretty good that's for sure!
To be clear 300/400/500 is the commonly accepted number of a truly strong man in the gym.
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Original post updated for women.
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I'm not into bench pressing much, but just got back to the squats and deadlifts today. When I left off a couple months ago, my deadlift was at 185# for reps, ready to break the 200# barrier. I don't think I have the conformation for heavy squatting, but was around 120# when I left off, so will hopefully be back to those numbers within a couple weeks. In lieu of the benchpress goal, I will challenge myself to move up to my 35# kettlebell for Turkish getups. I'm currently at 25# there.
Even though I was only doing a major deadlift/squat day 1x per week, I really saw results, and in the past couple months, have seen the results of NOT doing it more vividly, in terms of weakness and tighter pants, even though I was half-assedly training for a half marathon, whilst doing lots of landscaping and a fair bit of horseback riding.
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For those who want to figure out where they stand on their lifts (ladies included) try this site: http://www.strstd.com/ (http://www.strstd.com/).
I'll pick up this gauntlet, but I'm shooting for the 5-rep equivalents of 255/345/425 by the end of the year. Currently at 210/270/305. Not trying to be an elite powerlifter, and I like food too much to stick to a strict diet anyway. I just like lifting things up and putting them down!
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Here's the most helpful forum out there for weightlifting and nutrition.
http://www.ironaddicts.com/forums/
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Not sure how long it'll take me to get there, or what my 1RM's are. I've never really been a lifter, and am probably what some would consider a fat skinny guy/fat-hardgainer. Currently fluctuating in the 216-220 range at 5'9". Today I just started Week 9 of the StrongLifts 5x5 program, and my lifts were 165# Squat/105# Bench/125# Bent-over Row, each 5-sets of 5-reps. Wednesday should be 170# Squat/95# Overhead Lift/160# Deadlift, again all 5x5.
I was hoping to see some more weight loss, but if anything I've seen a slight gain (started in the 214-217 range). I have noticed actual muscle growth which I think is pretty damned cool and impressive. All the little bits here and there over the years that I've attempted to lift/exercise, I've never seen any growth. I definitely need to get better control over my diet, though.
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Not sure how long it'll take me to get there, or what my 1RM's are. I've never really been a lifter, and am probably what some would consider a fat skinny guy/fat-hardgainer. Currently fluctuating in the 216-220 range at 5'9". Today I just started Week 9 of the StrongLifts 5x5 program, and my lifts were 165# Squat/105# Bench/125# Bent-over Row, each 5-sets of 5-reps. Wednesday should be 170# Squat/95# Overhead Lift/160# Deadlift, again all 5x5.
I was hoping to see some more weight loss, but if anything I've seen a slight gain (started in the 214-217 range). I have noticed actual muscle growth which I think is pretty damned cool and impressive. All the little bits here and there over the years that I've attempted to lift/exercise, I've never seen any growth. I definitely need to get better control over my diet, though.
If it makes you feel any better, this is normal. Your muscles will retain extra water as they recover from the micro-tears caused by training. The water retention should decrease over time with consistent training. Eating carbs will also result in more water retention with stored glucose.
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In on this. I doubt I'll ever get to 300/400/500 but I'll lift heavy until I can't.
I've been lifting pretty consistently for the past 3 years, with a few haituses in that time from unrelated injuries. I've seen results but not as much as I would like.
I started lifting at 5'9" 150 lbs. In two years I was at my lifting peak of 178 lbs. At the time I was benching 180 lbs with a 5 rep squat of 225 lbs and around a 260 lb 1RM deadlift. I got close to those numbers again this January while at 160 lbs, but then had to have surgery for something unrelated to lifting.
I'm currently around 155 lbs, and last night I could only muster a 5 rep squat max of 185 lbs in my first time squatting in a few months.
I am setting a more realistic goal of 225/300/400 right now. Even that is a ways off and I'm not sure how attainable it is without doing some serious bulking. Bench is going to be the hardest one... I always seem to get stuck around 175-180 lbs.
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Not sure how long it'll take me to get there, or what my 1RM's are. I've never really been a lifter, and am probably what some would consider a fat skinny guy/fat-hardgainer. Currently fluctuating in the 216-220 range at 5'9". Today I just started Week 9 of the StrongLifts 5x5 program, and my lifts were 165# Squat/105# Bench/125# Bent-over Row, each 5-sets of 5-reps. Wednesday should be 170# Squat/95# Overhead Lift/160# Deadlift, again all 5x5.
I was hoping to see some more weight loss, but if anything I've seen a slight gain (started in the 214-217 range). I have noticed actual muscle growth which I think is pretty damned cool and impressive. All the little bits here and there over the years that I've attempted to lift/exercise, I've never seen any growth. I definitely need to get better control over my diet, though.
If it makes you feel any better, this is normal. Your muscles will retain extra water as they recover from the micro-tears caused by training. The water retention should decrease over time with consistent training. Eating carbs will also result in more water retention with stored glucose.
It does, thanks. Of course, it doesn't help that I'm trying to do two things at once - gain muscle but lose fat.
Any opinions on the information in this link? http://www.muscleforlife.com/build-muscle-lose-fat/ (http://www.muscleforlife.com/build-muscle-lose-fat/)
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Not sure how long it'll take me to get there, or what my 1RM's are. I've never really been a lifter, and am probably what some would consider a fat skinny guy/fat-hardgainer. Currently fluctuating in the 216-220 range at 5'9". Today I just started Week 9 of the StrongLifts 5x5 program, and my lifts were 165# Squat/105# Bench/125# Bent-over Row, each 5-sets of 5-reps. Wednesday should be 170# Squat/95# Overhead Lift/160# Deadlift, again all 5x5.
I was hoping to see some more weight loss, but if anything I've seen a slight gain (started in the 214-217 range). I have noticed actual muscle growth which I think is pretty damned cool and impressive. All the little bits here and there over the years that I've attempted to lift/exercise, I've never seen any growth. I definitely need to get better control over my diet, though.
If it makes you feel any better, this is normal. Your muscles will retain extra water as they recover from the micro-tears caused by training. The water retention should decrease over time with consistent training. Eating carbs will also result in more water retention with stored glucose.
It does, thanks. Of course, it doesn't help that I'm trying to do two things at once - gain muscle but lose fat.
Any opinions on the information in this link? http://www.muscleforlife.com/build-muscle-lose-fat/ (http://www.muscleforlife.com/build-muscle-lose-fat/)
Read some of it, information is right, but there's too much science going into it I think.
If you check out the forum I've posted choose a beginner's routine, start a simple diet at perhaps 40%/30%/30% P/C/F at a reasonable number of calories (how much do you weigh), eat whole unprocessed foods including greens and other veggies.
My goals have been fat loss and strength and muscle gains. I've lost 60 lbs by doing simple things.
Here's my log if you're interested.
http://www.ironaddicts.com/forums/showthread.php?t=36497
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Not sure how long it'll take me to get there, or what my 1RM's are. I've never really been a lifter, and am probably what some would consider a fat skinny guy/fat-hardgainer. Currently fluctuating in the 216-220 range at 5'9". Today I just started Week 9 of the StrongLifts 5x5 program, and my lifts were 165# Squat/105# Bench/125# Bent-over Row, each 5-sets of 5-reps. Wednesday should be 170# Squat/95# Overhead Lift/160# Deadlift, again all 5x5.
I was hoping to see some more weight loss, but if anything I've seen a slight gain (started in the 214-217 range). I have noticed actual muscle growth which I think is pretty damned cool and impressive. All the little bits here and there over the years that I've attempted to lift/exercise, I've never seen any growth. I definitely need to get better control over my diet, though.
If it makes you feel any better, this is normal. Your muscles will retain extra water as they recover from the micro-tears caused by training. The water retention should decrease over time with consistent training. Eating carbs will also result in more water retention with stored glucose.
It does, thanks. Of course, it doesn't help that I'm trying to do two things at once - gain muscle but lose fat.
Any opinions on the information in this link? http://www.muscleforlife.com/build-muscle-lose-fat/ (http://www.muscleforlife.com/build-muscle-lose-fat/)
Read some of it, information is right, but there's too much science going into it I think.
If you check out the forum I've posted choose a beginner's routine, start a simple diet at perhaps 40%/30%/30% P/C/F at a reasonable number of calories (how much do you weigh), eat whole unprocessed foods including greens and other veggies.
My goals have been fat loss and strength and muscle gains. I've lost 60 lbs by doing simple things.
Here's my log if you're interested.
http://www.ironaddicts.com/forums/showthread.php?t=36497
Thanks for your input!
From your OP in the link you posted, this sounds exactly like me and my goals - just add about 20 years to your age:
I'm currently sitting at about 215-220 waist size of 38 and would ideally like to get to the low 180s high 170s waist size around 32.
I'll definitely be reading more of your log there and checking out the rest of the site.
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I'll jump in on this, 6' 195. My best ever has been 350/280/515 (s/b/d) so I'm focusing in the bench/squat moreso. 2 weeks ago squatted 280 for 3x5 and then got super sick. First day back to lifting is always fun/depressing.
Really want to hit that 400 squat by end of the year, and hit a BW OHP as well.
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Not sure how long it'll take me to get there, or what my 1RM's are. I've never really been a lifter, and am probably what some would consider a fat skinny guy/fat-hardgainer. Currently fluctuating in the 216-220 range at 5'9". Today I just started Week 9 of the StrongLifts 5x5 program, and my lifts were 165# Squat/105# Bench/125# Bent-over Row, each 5-sets of 5-reps. Wednesday should be 170# Squat/95# Overhead Lift/160# Deadlift, again all 5x5.
I was hoping to see some more weight loss, but if anything I've seen a slight gain (started in the 214-217 range). I have noticed actual muscle growth which I think is pretty damned cool and impressive. All the little bits here and there over the years that I've attempted to lift/exercise, I've never seen any growth. I definitely need to get better control over my diet, though.
If it makes you feel any better, this is normal. Your muscles will retain extra water as they recover from the micro-tears caused by training. The water retention should decrease over time with consistent training. Eating carbs will also result in more water retention with stored glucose.
It does, thanks. Of course, it doesn't help that I'm trying to do two things at once - gain muscle but lose fat.
Any opinions on the information in this link? http://www.muscleforlife.com/build-muscle-lose-fat/ (http://www.muscleforlife.com/build-muscle-lose-fat/)
Read some of it, information is right, but there's too much science going into it I think.
If you check out the forum I've posted choose a beginner's routine, start a simple diet at perhaps 40%/30%/30% P/C/F at a reasonable number of calories (how much do you weigh), eat whole unprocessed foods including greens and other veggies.
My goals have been fat loss and strength and muscle gains. I've lost 60 lbs by doing simple things.
Here's my log if you're interested.
http://www.ironaddicts.com/forums/showthread.php?t=36497
Thanks for your input!
From your OP in the link you posted, this sounds exactly like me and my goals - just add about 20 years to your age:
I'm currently sitting at about 215-220 waist size of 38 and would ideally like to get to the low 180s high 170s waist size around 32.
I'll definitely be reading more of your log there and checking out the rest of the site.
Check out my most recent pictures at the end of that thread to see where I'm at now.
That forum is as helpful and supportive as this one, sign up and make a log!
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Check out my most recent pictures at the end of that thread to see where I'm at now.
That forum is as helpful and supportive as this one, sign up and make a log!
Holy hell! That's awesome! Very motivating... I signed up, same name..
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Check out my most recent pictures at the end of that thread to see where I'm at now.
That forum is as helpful and supportive as this one, sign up and make a log!
Never hard to spot an LA Fitness.
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It does, thanks. Of course, it doesn't help that I'm trying to do two things at once - gain muscle but lose fat.
Any opinions on the information in this link? http://www.muscleforlife.com/build-muscle-lose-fat/ (http://www.muscleforlife.com/build-muscle-lose-fat/)
Try intermittent fasting on the days you don't lift, and eat extra on the days you do: http://fourhourworkweek.com/2013/05/11/how-to-gain-20-pounds-in-28-days-the-extreme-muscle-building-secrets-of-ufc-fighters/
He was being insane of course, but the same principles apply
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Love the thread!
I'm F, and post injuries my maxes are 95 BP 215 DL, still working my way back up on SQs!
Hitting the gauntlet #s would be badass.
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Here are my one rep maxes from about two years ago, when I was really into one rep maxes.
Squat: 320
Deadlift: 425
Bench: 190
I have no idea why my bench is so weak. At the moment, I do three sets of five, plus some cooldowns, plus a mile run, kettlebell work, ab work, running, rows, boxjumps, and burpees. It's a pretty tough workout, but my one rep maxes are slowly but surely increasing. My current deadlift max is probably well into the three hundreds, squats are probably in the mid to high two hundreds, and my bench is still terribly low.
As far as nutrition goes, I just make sure that I get enough protein and nutrients. On a typical day I eat oats soaked in milk, boiled eggs, a protein shake, pasta, baked sweet potatoes with cheese, a sandwich with pesto, mozz and roasted red bell peppers, broccoli, and then some kind of desert for those extra calories. It's cheap, decent tasting, quick to prepare, and pretty nutritious.
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I've been trying to get into lifting over the past few months. I taught myself out of Starting Strength and acquired all the necessary equipment, but when I hurt my upper back deadlifting I backed off a bit. It's mostly the overhead press and the deadlift that make me nervous -- I don't want to risk losing biking time due to a lifting injury, but I do want to get stronger.
These were my 3x5 maxs (never tried for 1-rep). I am a weak, novice lady.
Bench: 65#
Press: 45# and I worked for it.
Squat: 120#
Dead: 140# is when I hurt myself
I haven't really figured out what I'm going to do about this moving forward. I've just been deading super light (~80#s). Is it terrible to just bench and squat and play with (band assisted) pull ups?
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I don't call deadlift as "critical" as squatting despite personally being signficantly better at it than squatting, but assessing the root cause has some value. Are you taking the slack out of your arms / the bar before you pull or do you do that rip and go thing, where you see people do a fast little dip and pull with their shoulders when they start the ? Or you may be letting your thoracic spine bow while pulling - starting this way is fine, going into it during the pull is not. Where is the injury located?
Also is this a chronic issue or just one time? If it's just the first time, welcome to the club of injured powerlifting, population - everyone. If it's chronic then further assessment would be needed.
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I had some spasming in my upper back a few times after deadlifting, which I ignored, until I could no longer stand up straight and couldn't ignore it anymore. I am sure it's a form issue. I had two separate PTs try to teach me proper form, but it seems so easy to slip into the wrong position so now I am nervous to try and also just generally confused at this point.
The PT compared my injury to whiplash caused by a car accident, in the traps, and also said there were some postural issues at play (I do sit all day at a computer). He said I probably lost tension in my pinched shoulder blades. The other said I probably "got in front of" the bar.
This happened three months ago and I still have some functional pain if I do a lot of cooking or cleaning (or sometimes even just randomly), which is why I'm scared. I can deal with an injury that keeps me away from the bar for up to a month, but I am too young for functional pain in my daily life, for an activity I am mainly just doing for my health!
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I've been trying to get into lifting over the past few months. I taught myself out of Starting Strength and acquired all the necessary equipment, but when I hurt my upper back deadlifting I backed off a bit. It's mostly the overhead press and the deadlift that make me nervous -- I don't want to risk losing biking time due to a lifting injury, but I do want to get stronger.
These were my 3x5 maxs (never tried for 1-rep). I am a weak, novice lady.
Bench: 65#
Press: 45# and I worked for it.
Squat: 120#
Dead: 140# is when I hurt myself
I haven't really figured out what I'm going to do about this moving forward. I've just been deading super light (~80#s). Is it terrible to just bench and squat and play with (band assisted) pull ups?
Starting Strength can give the false impression that its impossible to get strong without The Almighty Deadlift.
While the deadlift is an incredible exercise, it's just one of many tools to get stronger. No one exercise is "necessary". I love deadlifting, but I am cautious of it. I've heard of a few people that have sustained life changing injuries from their deadlift form slipping. Herniated disc is my #1 fear... Mess your back up like that and it's probably never going to heal.
Challenges like this thread are fun and healthy motivation, but let's all keep things in perspective. We are recreational lifters trying to stay in shape, not elite competitive powerlifters. Do what you're comfortable with. If that means deadlifting super light to dial in your form, keep at it. If that means taking a break completely, fine. Mark Rippetoe isn't going to be there if you get hurt.
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I like this challenge. I just started strength training again. A little about myself, I am 5'5" 125lbs female. The most I've ever done was maybe 1.5 years ago my max was:
bench: 120
squat: 200
dead lift: didn't try to max out, but at the time I could do 175, 5 times.
I stopped working out as I started to need a weight belt to go higher on squat which didn't feel right at the time. And damn that bench! Could not quite get it to my weight (although I did not try starving myself for a couple days to try and drop 5 pounds...probably for the best).
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Mark Rippetoe isn't going to be there if you get hurt.
Actually I posted on his forums when I hurt myself totally freaking out and he invited me to call him at his gym! Super, super nice guy, but I am still nervous about deadlifting teaching myself from books and videos. It seems (maybe this is inaccurate) that most people who lift learned it during sports in high school/college, which is an experience I never got.
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Mark Rippetoe isn't going to be there if you get hurt.
Actually I posted on his forums when I hurt myself totally freaking out and he invited me to call him at his gym! Super, super nice guy, but I am still nervous about deadlifting teaching myself from books and videos. It seems (maybe this is inaccurate) that most people who lift learned it during sports in high school/college, which is an experience I never got.
I learned my form from Arnold's Encyclopedia of Bodybuilding, which is a weighty tome with great pictures. Arnold's autobiographical portions are wonderfully insane, and the meat of the book is how to do various exercises with boatloads of pictures on how to execute with proper form.
I also had a workout buddy, equally not-formerly-trained, who would police me on form.
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Glad this is taking off!
Eat big, lift big, get big!
instagram.com/alex_zenlifting
If any of you want to follow along on IG.
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Mark Rippetoe isn't going to be there if you get hurt.
Actually I posted on his forums when I hurt myself totally freaking out and he invited me to call him at his gym! Super, super nice guy, but I am still nervous about deadlifting teaching myself from books and videos. It seems (maybe this is inaccurate) that most people who lift learned it during sports in high school/college, which is an experience I never got.
It would be good to video yourself deadlifting to critique on your form (maybe compare to proper form videos - jus sayin, lots of snapcity deadlift videos out there). I find that my deadlift form problems usually come from me not sitting low enough into the start of the lift, due to hamstring tightness which causes the back to arch. It would be best to have a workout partner correct you though, but not everyone have a lifting partner.
Also you don't have to do any exercise that you don't want to! It's really your choice, but deadlift is a badass exercise to slay IMO :-) Just don't hurt yourself trying to force out the lift.
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Hello all - Brand new to Mustachianism and looking forward to learning from all the long 'staches here. There are significant parallels between the life of enjoyable frugality and the way of the barbell, in my opinion. Both require a lot of discipline in the face of ubiquitous pressure to otherwise. Both require being able to recognize that which is not readily apparent on a day-to-day basis. That is, every dollar that isn't spent and every rep that is completed are like little grains of sand. Having that grain of sand doesn't seem like a significant step toward success on its surface. However, after many, many days of diligence, those individuals grains of sand grow, eventually amassing into a giant fucking castle of financial independence and a mountain of physical strength -- both of which are truly bad ass accomplishments of discipline and dedication.
So, I love this challenge and would be happy to help out with the lifting heavy things part in exchange for help with my 'stash.
I started lifting in October 2012 using Rippetoe/Kilgore Starting Strength, eventually moving to a modified Wendler 5/3/1 program. At the beginning, my bench/squat/deadlift was 155/195/215. I have some lifting background from my younger days, so moved up pretty quickly over the first 4 months, then started the slog of incremental gains. Today, roughly 18 months in, I'm at 315/360/470 (I've got a bad knee, which hampers my squat progress a bit, but I'm either getting to 400 or buying a wheelchair). Bodyweight has gone from a soft 187 to a much less soft 202 at 5'9".
I can't recommend this life enough. Few things are totally under your control, but as long as one has health and motivation, financial independence and strength are two such things. Grab both by the horns/balls/throat and drive on!
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Yup, doing this. We started a fitness challenge a couple weeks ago at work and it's helpful to motivate to lift 3-4 times/week. It's really only a 3-5hour/week commitment that I know will make me healthy and change my life... why is it so damn hard to JUST DO IT? haha
Current 1RM - 190/230/290
i WILL hit the posted targets by March 31st 2015! Damnit!
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Not sure how long it'll take me to get there, or what my 1RM's are. I've never really been a lifter, and am probably what some would consider a fat skinny guy/fat-hardgainer. Currently fluctuating in the 216-220 range at 5'9". Today I just started Week 9 of the StrongLifts 5x5 program, and my lifts were 165# Squat/105# Bench/125# Bent-over Row, each 5-sets of 5-reps. Wednesday should be 170# Squat/95# Overhead Lift/160# Deadlift, again all 5x5.
I was hoping to see some more weight loss, but if anything I've seen a slight gain (started in the 214-217 range). I have noticed actual muscle growth which I think is pretty damned cool and impressive. All the little bits here and there over the years that I've attempted to lift/exercise, I've never seen any growth. I definitely need to get better control over my diet, though.
Have you seen this: http://anthonymychal.com/ (http://anthonymychal.com/)
I just look at the free stuff. He writes about strength training for skinny-fat people. I wouldn't consider myself skinny-fat, but I think I have some of the characteristics.
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I think I can hit the goals for women, haha! I haven't done any max lifts for a while, but last time it was about 170/170/250. My squat is week compared to the others. I've only been doing serious barbell training for a few months.
The men's goals seem really high for me. My goals for weightlifting are to do it consistently, give it my best each time, and make improvements each time. I'd also like to hit the Intermediate goals here: http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf (http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf)
I weigh around 165, so that'd be 187/250/293. Although I'll hopefully gain some weight as I get stronger.
Anyone who can do 300/400/500 is a fuckin' beast!
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Not sure how long it'll take me to get there, or what my 1RM's are. I've never really been a lifter, and am probably what some would consider a fat skinny guy/fat-hardgainer. Currently fluctuating in the 216-220 range at 5'9". Today I just started Week 9 of the StrongLifts 5x5 program, and my lifts were 165# Squat/105# Bench/125# Bent-over Row, each 5-sets of 5-reps. Wednesday should be 170# Squat/95# Overhead Lift/160# Deadlift, again all 5x5.
I was hoping to see some more weight loss, but if anything I've seen a slight gain (started in the 214-217 range). I have noticed actual muscle growth which I think is pretty damned cool and impressive. All the little bits here and there over the years that I've attempted to lift/exercise, I've never seen any growth. I definitely need to get better control over my diet, though.
No I haven't. I'll check it out. Thanks!
Have you seen this: http://anthonymychal.com/ (http://anthonymychal.com/)
I just look at the free stuff. He writes about strength training for skinny-fat people. I wouldn't consider myself skinny-fat, but I think I have some of the characteristics.
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I think I can hit the goals for women, haha! I haven't done any max lifts for a while, but last time it was about 170/170/250. My squat is week compared to the others. I've only been doing serious barbell training for a few months.
The men's goals seem really high for me. My goals for weightlifting are to do it consistently, give it my best each time, and make improvements each time. I'd also like to hit the Intermediate goals here: http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf (http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf)
I weigh around 165, so that'd be 187/250/293. Although I'll hopefully gain some weight as I get stronger.
Anyone who can do 300/400/500 is a fuckin' beast!
You can definitely do it man! I plan on hitting 300/400/500 this year at 165 and at the same weight 400/500/600 in the next few years.
Improving week by week is all we can do.
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Thanks for the encouragement! I was planning on getting my lifts up to the Intermediate Crossfit Standards and then just maintaining, but why not keep going, yeah? What do you think is a reasonable rate to increase the weight. Some of the programs say 5 lbs each session. I am making gains but not that fast. Maybe I don't eat enough, or spend too much time biking and other things.
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Squat today: 125# for 4 reps x 2
Deadlift: 155# for 6 reps x 2
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Thanks for the encouragement! I was planning on getting my lifts up to the Intermediate Crossfit Standards and then just maintaining, but why not keep going, yeah? What do you think is a reasonable rate to increase the weight. Some of the programs say 5 lbs each session. I am making gains but not that fast. Maybe I don't eat enough, or spend too much time biking and other things.
The most important thing is figuring out what is right for you and going after that.
5 lbs is typically beginners gain weekly. It really depends on what you're doing. I'd be jumping in the going crazy happy if I was hitting 5 lbs a month right now haha but my main focus is cutting weight.
I believe in increasing the weight whenever you hit all your numbers of sets and reps.
i.e. plan is to hit 225 on squat for 2x5 and hit get that you could do 230-235 the next week. That week you get 1x5 and 1x4 you keep the weight the same, when you get 2x5 you add the following week.
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Thanks for the encouragement! I was planning on getting my lifts up to the Intermediate Crossfit Standards and then just maintaining, but why not keep going, yeah? What do you think is a reasonable rate to increase the weight. Some of the programs say 5 lbs each session. I am making gains but not that fast. Maybe I don't eat enough, or spend too much time biking and other things.
The most important thing is figuring out what is right for you and going after that.
5 lbs is typically beginners gain weekly. It really depends on what you're doing. I'd be jumping in the going crazy happy if I was hitting 5 lbs a month right now haha but my main focus is cutting weight.
I believe in increasing the weight whenever you hit all your numbers of sets and reps.
i.e. plan is to hit 225 on squat for 2x5 and hit get that you could do 230-235 the next week. That week you get 1x5 and 1x4 you keep the weight the same, when you get 2x5 you add the following week.
Thanks. That's similar to what I do, although I am doing 5x5, except 3x5 on the deadlift. If it's a struggle to get my 5x5, I'll make a note of it in my journal and next time do the same weight with the goal of not having to struggle with it.
I got my lady to start lifting with me too! Yesterday I showed her how to squat and bench with the bar, and how to row with a 2x4 since the bar was too heavy. Next time it's the deadlift, OH press, and chins.
What do you do for the fat loss? I like to take short, fast bike rides and do circuits of body-weight exercises without rest.
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Thanks for the encouragement! I was planning on getting my lifts up to the Intermediate Crossfit Standards and then just maintaining, but why not keep going, yeah? What do you think is a reasonable rate to increase the weight. Some of the programs say 5 lbs each session. I am making gains but not that fast. Maybe I don't eat enough, or spend too much time biking and other things.
The most important thing is figuring out what is right for you and going after that.
5 lbs is typically beginners gain weekly. It really depends on what you're doing. I'd be jumping in the going crazy happy if I was hitting 5 lbs a month right now haha but my main focus is cutting weight.
I believe in increasing the weight whenever you hit all your numbers of sets and reps.
i.e. plan is to hit 225 on squat for 2x5 and hit get that you could do 230-235 the next week. That week you get 1x5 and 1x4 you keep the weight the same, when you get 2x5 you add the following week.
Thanks. That's similar to what I do, although I am doing 5x5, except 3x5 on the deadlift. If it's a struggle to get my 5x5, I'll make a note of it in my journal and next time do the same weight with the goal of not having to struggle with it.
I got my lady to start lifting with me too! Yesterday I showed her how to squat and bench with the bar, and how to row with a 2x4 since the bar was too heavy. Next time it's the deadlift, OH press, and chins.
What do you do for the fat loss? I like to take short, fast bike rides and do circuits of body-weight exercises without rest.
My diet takes care of the details. In a very un-mustachian manner I hired a trainer to do my training and it's been the best investment I've ever made in myself.
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I lift weights twice a week to supplement my judo. I've pretty much been a life long combat sports guy but took a 4 year hiatus where I just lifted weights. I ended up getting into Olympic lifting and strongman and competed in both at a low level.
My lifts are about 75% of what they were when I was competing with bests of a very deep squat at 175kg (385 lb) x3 and a deadlift of 230kg (506). I've never really benched but could push press 100kg (220)x 3. A push press is sort of like a cheating press that you start with your legs.
My training schedule is a follows:
Day one:
Squat
Press
Farmers walks
Day two:
Power clean
Pull ups
Complex or circuit
I'll supplement this with a bit of bodybuilding type stuff. Dips, press ups, good mornings, rows, curls, that sort of thing. I'm guessing that right now my numbers would look a bit like sq 330/ b 200/ dl 440.
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Starting to come out of being sick. 225 for 3x8 on squat, 135 for 3x10 on bench, 3x10 chinups. Trying to get rid of my knee cave and get my lungs back. Been coughing up green all week too, which I'm hoping means recovery is almost complete.
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Awesome guys!
http://www.liveliftsit.com/
Trying out the blog thing check it out, I'll have a post weekly covering my lifts for that week.
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I've been trying to get into lifting over the past few months. I taught myself out of Starting Strength and acquired all the necessary equipment, but when I hurt my upper back deadlifting I backed off a bit. It's mostly the overhead press and the deadlift that make me nervous -- I don't want to risk losing biking time due to a lifting injury, but I do want to get stronger.
These were my 3x5 maxs (never tried for 1-rep). I am a weak, novice lady.
Bench: 65#
Press: 45# and I worked for it.
Squat: 120#
Dead: 140# is when I hurt myself
I haven't really figured out what I'm going to do about this moving forward. I've just been deading super light (~80#s). Is it terrible to just bench and squat and play with (band assisted) pull ups?
It's always funny to hear/read other people's experiences. Body shape must play a big role in these things. I've never hurt my back deadlifting, or even felt like the back was in danger so it feels much safer to me than squatting. The weight either goes up or I fail at the bottom. With back squats of heavy weight though I need to constantly keep myself focused to prevent injury because my short torso forces a lot of forward lean. It's easier for me to do 240 front than back squatting. :P
Do what you can to lift without injury. You might have to modify your routine to be slightly less efficient than what Rippertoe's aiming for, but nothing slows you down faster than injury.
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I'm in!! going to start throwing some weights around tomorrow morning like I've been planning to do since we got done moving 2 month ago. I've let this go on long enough. started out at 260 7 years ago. got lifting with a guy a work and cut down to 200-210 felt great! had all sorts of energy and could do just about anything I wanted physically. then I moved about three years ago and the fat cam back. I'm about 240 again and I feel like crap! I am still strong (not as much as I was) due to my job but I need to get back into it before I let this deal slip anymore out of hand.
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a couple weeks in to strength training now:
bench: 80
squat: 120
deadlift: 135
curl (b/c I like my sexy biceps): 40
Note: female, 5'5", 125 lbs
My goal
bench: 135, 3 times
squat: 175, 5 times
deadlift: be able to do 200, but do 135, 20 times
Also, has anyone ever seen the 300 workout? http://www.menshealth.com/fitness/muscle-building-11
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I wouldn't pay much attention to what you see in big name magazines like that, they just care about making money off you typically.
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Started week 11 of StrongLifts5x5 today.
squat 200 5x5
bench 120 5x5
bent over row 140 5x5
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Checked out that Iron addict page froggy looks like a pretty cool lifting community. I was going to start a Journal over there to keep track of my progress but I haven't been approved yet.
For now here is what I'm looking at to start with
Workout A
warm up
bench 2x8
pull ups 2x8
shoulder press 2x8
dumbbell rows 2x8
skull crusher 3x10
good mornings 3x10
Workout B
30 minutes of cardio
ab work/ stretches/ mobility work
Workout C
warm up
Squats 2x8
Deadlift 2x8
I'm thinking of a schedule like this
week 1
Day 1 WO A, Day 2 WO B, Day 3 WO C, Day 4 WO B, Day 5 WO A, Day 6-7 OFF
Week 2
Day 1 WO C, Day 2 WO B, Day 3 WO A, Day 4 WO B, Day 5 WO C, Day 6-7 OFF
I hope that all makes sense. Any Comments/ Suggestions?
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Checked out that Iron addict page froggy looks like a pretty cool lifting community. I was going to start a Journal over there to keep track of my progress but I haven't been approved yet....
I've been learning a ton over there, can't thank Alex enough for hooking me up and helping me out.
Here's my journal if you're interested: http://www.ironaddicts.com/forums/showthread.php?p=553240
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Truckman.
Just checked out your log...
I like how its really detailed. I write everything down too. It's a lot easier to ask for advice and figure out whats wrong when you have all the info. I'll get one started when I can log on over there I'm still waiting for my verification email
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Actually, I do have questions.
I am going to start lifting soon (female, 41) and my younger son would like to start with me. He is 15, but extremely small (5' tall, about 80 lb). His growth is delayed...his endocrinologist considers him in the first year of puberty and x-rays show that he his bones are at the developmental stage of about a 12-13 year old.
Is this safe? How fast should I let him add weight? (He will almost definitely try to add weight faster than he should, unless I stop him). I tried Stronglifts 5X5 last year, and found that I could not add weight at 5 lb per workout, as recommended in that program. I added weight at about half that rate, and even then had to keep dropping back down in order to keep form under control. Since he is so small and 5 lb is a larger percentage of his body weight, I'm thinking he shouldn't try to add 5 lb per workout, either. Then again, he is an adolescent male. Maybe I'm overcautious on his behalf.
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Actually, I do have questions.
I am going to start lifting soon (female, 41) and my younger son would like to start with me. He is 15, but extremely small (5' tall, about 80 lb). His growth is delayed...his endocrinologist considers him in the first year of puberty and x-rays show that he his bones are at the developmental stage of about a 12-13 year old.
Is this safe? How fast should I let him add weight? (He will almost definitely try to add weight faster than he should, unless I stop him). I tried Stronglifts 5X5 last year, and found that I could not add weight at 5 lb per workout, as recommended in that program. I added weight at about half that rate, and even then had to keep dropping back down in order to keep form under control. Since he is so small and 5 lb is a larger percentage of his body weight, I'm thinking he shouldn't try to add 5 lb per workout, either. Then again, he is an adolescent male. Maybe I'm overcautious on his behalf.
What is the medical reason for the delay in growth? Is he just small or is there a hormonal reason?
Overall, if you can train a 75 year old female, your son can be trained. Smaller jumps are better if he's not developed, and I would recomment buying fractional plates. I have a 20 lb kid bar and have down to 1/4 lb plates for my 2 girls. Then again they have the attention span of heroin squirrels so the whole progression thing hasn't been working too well.
Also checking in on long femurs / short torso / long arms crew. Great for deadlifting, poor for everything else.
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You don't need to buy expensive fractional plates. Get a couple bits of chain and use them instead.
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Actually, I do have questions.
I am going to start lifting soon (female, 41) and my younger son would like to start with me. He is 15, but extremely small (5' tall, about 80 lb). His growth is delayed...his endocrinologist considers him in the first year of puberty and x-rays show that he his bones are at the developmental stage of about a 12-13 year old.
Is this safe? How fast should I let him add weight? (He will almost definitely try to add weight faster than he should, unless I stop him). I tried Stronglifts 5X5 last year, and found that I could not add weight at 5 lb per workout, as recommended in that program. I added weight at about half that rate, and even then had to keep dropping back down in order to keep form under control. Since he is so small and 5 lb is a larger percentage of his body weight, I'm thinking he shouldn't try to add 5 lb per workout, either. Then again, he is an adolescent male. Maybe I'm overcautious on his behalf.
What is the medical reason for the delay in growth? Is he just small or is there a hormonal reason?
Overall, if you can train a 75 year old female, your son can be trained. Smaller jumps are better if he's not developed, and I would recomment buying fractional plates. I have a 20 lb kid bar and have down to 1/4 lb plates for my 2 girls. Then again they have the attention span of heroin squirrels so the whole progression thing hasn't been working too well.
Also checking in on long femurs / short torso / long arms crew. Great for deadlifting, poor for everything else.
The condensed version (no pun intended) is that he's just small. He stopped growing from for about two years when he was a toddler, and then started again spontaneously. The official diagnosis was "failure to thrive."
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Also, instead of having to add weight you can simply add 1 or 2 more reps at the end of the set. When those are accomplished then you can add the weight.
5lbs is not set in stone as an incremement.
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Right, all good options. It's good to remind people that there isn't a "this is the only answer" response to how lifting works! So the point is it sounds like absent them finding something, you can train him at a slower pace. Find things he likes, make sure he eats enough, and keep his form in check.
Also my fractional plates were only $30 for a set of 1/4, 1/2, 5/8, 3/4, 1, and 1.25 and they have the weight laser etched on them. I got a hell of a deal on my fractionals, and they are great for the kids/wife on their smaller lifts.
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Also checking in on long femurs / short torso / long arms crew. Great for deadlifting, poor for everything else.
I was coming by to join this club too. Today: 175# DL/3 reps, 125# squat/8 reps. Worked in between sets of kettlebell swings, TGUs and 500 meter rows.
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Keep it going guys!
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Do you guys and gals overhead press? I was, but I hurt my shoulder and now it hurts to press anything above around 30 lbs. I've read some articles that say you shouldn't overhead press unless you want to do Olympic lifts because it's risky for a lot of folks and not necessary for general fitness. I'm definitely taking some time off from that lift, but maybe I won't add it back in at all.
http://www.rdlfitness.com/avoid-the-overhead-press/ (http://www.rdlfitness.com/avoid-the-overhead-press/)
Other lifts are going great!
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I don't OH press, it's just not in my programming that was given to me, but I'm also not a big fan of it.
Look up DC stretching to help with and shoulder issues.
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I do overhead dumbbell presses. Never super heavy (only have 50# dumbells). I do like thrusters for when I do a quick intense workout circuit. I'm not big into crossfit but trusters and pull-ups 21-15-9 other words known as Fran will get your heart going and muscles throbbing in a hurry.
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Do you guys and gals overhead press? I was, but I hurt my shoulder and now it hurts to press anything above around 30 lbs. I've read some articles that say you shouldn't overhead press unless you want to do Olympic lifts because it's risky for a lot of folks and not necessary for general fitness. I'm definitely taking some time off from that lift, but maybe I won't add it back in at all.
http://www.rdlfitness.com/avoid-the-overhead-press/ (http://www.rdlfitness.com/avoid-the-overhead-press/)
Other lifts are going great!
The overhead press is a great lift for your shoulder health. Doing lots of benching without balancing things out with an exercise like OHPs tends to cause all sorts of nasty issues. That article you posted has a lot of facts wrong, including calling a deadlift a horizontal pull, claiming that Olympic lifts are dangerous (they're not when performed with correct form) . . The hyper extension of the lower back that they talk about is the hallmark of poor overhead press technique. At full lockout, the rotator cuff muscles are tight and contracted (as are all muscles in the shoulder). Stabilization of the rotator cuff is held isometrically at the top of the press. Performed correctly, OHP is an effective and safe way to strengthen these muscles.
I would never recommend that you perform an exercise that is causing you pain. If you have a particular shoulder injury or body type that prevents overhead pressing, then don't do it. Maybe talk to a medical specialist regarding exercises that are safe for your condition. I'd say that performed correctly the overhead press is a safe exercise for most people though.
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Stuck to it today! I'm normally a 5:30 am workout person but today I woke up feeling nauseous so I skipped it this morning. Was feeling OK by the time I made it to work and kept getting better all day. Got home after helping the wife move some stuff around in her class room and said.... screw it I feel good! Might as well hit some weights! First time squating and deadlifting in about a year and a half so I took it really easy.... damn I'm out of shape! The me a year and a half ago wouldn't have even broke a sweat with what I did. O well this is the new me just gotta make it better.
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Thanks for the replies guys!
@GuitarStv, I've heard of imbalances from too much pushing and not enough pulling, but haven't heard of imbalances from not enough vertical pressing to go with the horizontal pressing. Can you elaborate? BTW, about the deadlift, I think the part you are referring to is when he says deadlifts OR any horizontal pull work the traps at their ideal length, which is not saying the deadlift IS a horizontal pull.
Edit: spelling
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Do you guys and gals overhead press? I was, but I hurt my shoulder and now it hurts to press anything above around 30 lbs. I've read some articles that say you shouldn't overhead press unless you want to do Olympic lifts because it's risky for a lot of folks and not necessary for general fitness. I'm definitely taking some time off from that lift, but maybe I won't add it back in at all.
http://www.rdlfitness.com/avoid-the-overhead-press/ (http://www.rdlfitness.com/avoid-the-overhead-press/)
Other lifts are going great!
Rarely, but I do more of a clean and push-press with double kettlebells. Awesome for the core as well as the shoulders. I never had such strong shoulders when I was doing more conventional weight lifting, and now, zero rotator cuff issues.
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@GuitarStv, I've heard of imbalances from too much pushing and not enough pulling, but haven't heard of imbalances from not enough vertical pressing to go with the horizontal pressing. Can you elaborate?
When you bench press (if you're like me with long arms and a short trunk) the bottom position of the bench press your elbows are below the plane of the bench. This significantly stresses you anterior deltoid and pectoral muscles, but doesn't really work on the posterior side at all. This is best rectified by doing an exercise like the overhead press/push press, which will help to even out muscle development.
If you're a natural bench presser (long trunk and short arms you're less likely to overdevelop the anterior deltoids, but will tend to develop shorter muscle fibers. This is because with a long torso you arch your back better which brings your chest quite a bit higher. This, combined with the short arms means that you have a significantly limited range of arm motion. Typically this leads to very limited flexibility. In some cases, people with this body shape who bench heavy end up barely able to hold their arms over their head. Performing an overhead press/push press/Olympic lifts forces this flexibility training into your routine, and it forces your arms to develop strength/muscle through their full range of motion.
BTW, about the deadlift, I think the part you are referring to is when he says deadlifts OR any horizontal pull work the traps at their ideal length, which is not saying the deadlift IS a horizontal pull.
You are correct, I misread that section. My other comments still stand however.
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@GuitarStv, I've heard of imbalances from too much pushing and not enough pulling, but haven't heard of imbalances from not enough vertical pressing to go with the horizontal pressing. Can you elaborate?
When you bench press (if you're like me with long arms and a short trunk) the bottom position of the bench press your elbows are below the plane of the bench. This significantly stresses you anterior deltoid and pectoral muscles, but doesn't really work on the posterior side at all. This is best rectified by doing an exercise like the overhead press/push press, which will help to even out muscle development.
If you're a natural bench presser (long trunk and short arms you're less likely to overdevelop the anterior deltoids, but will tend to develop shorter muscle fibers. This is because with a long torso you arch your back better which brings your chest quite a bit higher. This, combined with the short arms means that you have a significantly limited range of arm motion. Typically this leads to very limited flexibility. In some cases, people with this body shape who bench heavy end up barely able to hold their arms over their head. Performing an overhead press/push press/Olympic lifts forces this flexibility training into your routine, and it forces your arms to develop strength/muscle through their full range of motion.
Thanks for the explanation.
I think my problem is some tight shoulder muscles and bad form. Today before my workout, I massaged my shoulder with a tennis ball and did some shoulder work with very light weights. Then I did some OH presses with just the bar without any pain, and since I had previously done the shoulder stuff I realized that before my shoulder stabilizers probably were not engaged enough.
I read about the elbows coming down too far in the bench for some people. I am the same, so I am going to start not bringing the bar all the way to my chest during the bench.
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You might also want to give DB bench presses a shot as well. You'll probably be able to handle a little less weight, but the motion is more forgiving on the shoulders due the the less restricted movement pattern, so you don't have to limit your range of motion like you're suggesting with the barbell bench not coming to the chest.
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Funny that when I say I don't do any overhead pressing my trainer decides to change my routine up since I've stalled on my benching.
Will now be doing 5x5 of standing military presses.
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New personal best - 155 x 8 on deadlifts.
Felt a slight twinge between my shoulder blades at the beginning of the set but it was gone by the end. Anyone else ever felt this?
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New personal best - 155 x 8 on deadlifts.
Felt a slight twinge between my shoulder blades at the beginning of the set but it was gone by the end. Anyone else ever felt this?
Make sure you're not pulling up with your arms at all. They should just be hanging dead and straight down. If you try to pull up while deadlifting it feels funny in the shoulders in a bad way.
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I've been avoiding this thread for a bit now. Not any real reason, just didn't want to commit, methinks.
Okay, I'll join, but I'm going a different route. Bit of a back-story:
I'm about 5'10". When I was around 16 (and in "Juvenile Hall" - where they rewarded you with candy), I got up to 240lbs. I remember sitting on a couch, and having folds!! That really freaked/grossed me out. Fortunately, I got out a couple of months later. When I did, I went on a raw food diet (BrainGarden - if any of you know what that is), and also had to bike 9 miles to work. I very quickly got down to what then became my standard weight: around 210 - 215 (no more folds). I carried it well: pretty much chipmunk cheeks when I smiled and a bit of a gut. Then a coworker introduced me to the Primal Lifestyle (http://marksdailyapple.com) (which, interestingly enough, is how I stumbled across MMM). I cut out processed foods (except booze) in December 2012. Within 4 months, I was decreasing my weight, without losing muscle mass. I got down to about 185lbs. Then, I did a challenge where I quit drinking beer (meaning completely primal) for 30 days and dropped to 168-171. All of this without working out.
I've recently gone back up to about 194lbs. I tried to quit smoking, and gained a bit of weight (around 8lbs) but also gained a shitload of body fat (around 4% if I remember correctly) and all tone I had in the midsection. Story coming soon in the quitting smoking thread, but I started up again with a vengeance. I've stabilized out, but I recently researched some "functional strength" training methods, and have kind of committed myself to bodyweight training. That being said, I will attempt the excercises listed by the OP in January 2015, and see if I can hit those goals without having ever touched iron. Should be fun!!!
Oh, and I got a slackline, just because it seems fun!
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I've been avoiding this thread for a bit now. Not any real reason, just didn't want to commit, methinks.
Okay, I'll join, but I'm going a different route. Bit of a back-story:
I'm about 5'10". When I was around 16 (and in "Juvenile Hall" - where they rewarded you with candy), I got up to 240lbs. I remember sitting on a couch, and having folds!! That really freaked/grossed me out. Fortunately, I got out a couple of months later. When I did, I went on a raw food diet (BrainGarden - if any of you know what that is), and also had to bike 9 miles to work. I very quickly got down to what then became my standard weight: around 210 - 215 (no more folds). I carried it well: pretty much chipmunk cheeks when I smiled and a bit of a gut. Then a coworker introduced me to the Primal Lifestyle (http://marksdailyapple.com) (which, interestingly enough, is how I stumbled across MMM). I cut out processed foods (except booze) in December 2012. Within 4 months, I was decreasing my weight, without losing muscle mass. I got down to about 185lbs. Then, I did a challenge where I quit drinking beer (meaning completely primal) for 30 days and dropped to 168-171. All of this without working out.
I've recently gone back up to about 194lbs. I tried to quit smoking, and gained a bit of weight (around 8lbs) but also gained a shitload of body fat (around 4% if I remember correctly) and all tone I had in the midsection. Story coming soon in the quitting smoking thread, but I started up again with a vengeance. I've stabilized out, but I recently researched some "functional strength" training methods, and have kind of committed myself to bodyweight training. That being said, I will attempt the excercises listed by the OP in January 2015, and see if I can hit those goals without having ever touched iron. Should be fun!!!
Oh, and I got a slackline, just because it seems fun!
Nice! I like a lot of that Primal stuff, but I like my grains and some carbs too. I used the Primal Fitness Plan to start exercising again after a couple years of minimal activity. Have you seen this: http://www.alkavadlo.com/ (http://www.alkavadlo.com/)? Killer body-weight training.
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I've been avoiding this thread for a bit now. Not any real reason, just didn't want to commit, methinks.
Okay, I'll join, but I'm going a different route. Bit of a back-story:
I'm about 5'10". When I was around 16 (and in "Juvenile Hall" - where they rewarded you with candy), I got up to 240lbs. I remember sitting on a couch, and having folds!! That really freaked/grossed me out. Fortunately, I got out a couple of months later. When I did, I went on a raw food diet (BrainGarden - if any of you know what that is), and also had to bike 9 miles to work. I very quickly got down to what then became my standard weight: around 210 - 215 (no more folds). I carried it well: pretty much chipmunk cheeks when I smiled and a bit of a gut. Then a coworker introduced me to the Primal Lifestyle (http://marksdailyapple.com) (which, interestingly enough, is how I stumbled across MMM). I cut out processed foods (except booze) in December 2012. Within 4 months, I was decreasing my weight, without losing muscle mass. I got down to about 185lbs. Then, I did a challenge where I quit drinking beer (meaning completely primal) for 30 days and dropped to 168-171. All of this without working out.
I've recently gone back up to about 194lbs. I tried to quit smoking, and gained a bit of weight (around 8lbs) but also gained a shitload of body fat (around 4% if I remember correctly) and all tone I had in the midsection. Story coming soon in the quitting smoking thread, but I started up again with a vengeance. I've stabilized out, but I recently researched some "functional strength" training methods, and have kind of committed myself to bodyweight training. That being said, I will attempt the excercises listed by the OP in January 2015, and see if I can hit those goals without having ever touched iron. Should be fun!!!
Oh, and I got a slackline, just because it seems fun!
Nice! I like a lot of that Primal stuff, but I like my grains and some carbs too. I used the Primal Fitness Plan to start exercising again after a couple years of minimal activity. Have you seen this: http://www.alkavadlo.com/ (http://www.alkavadlo.com/)? Killer body-weight training.
Yeah, that guy is awesome. I'm actually doing the Convict Conditioning program (because I like the laid out progression...especially with his focus on slowly conditioning the tendons and joints), but I have read his Pushing the Limits book, and his details and additional advice and methods have helped me quite a bit. His details on core flexing were extremely helpful. I've also read Pavel's The Naked Warrior, which wasn't as good, but had it's moments.
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New personal best - 155 x 8 on deadlifts.
Felt a slight twinge between my shoulder blades at the beginning of the set but it was gone by the end. Anyone else ever felt this?
Make sure you're not pulling up with your arms at all. They should just be hanging dead and straight down. If you try to pull up while deadlifting it feels funny in the shoulders in a bad way.
New PR again - 165 x 8. Loving loving loving these beginner gains. No twinge this time, I let my arms hang and felt right as rain. Thanks!
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I was ~ 220lbs weight and worked up to a 405/275/465 Squat/Bench/Deadlift as of a year ago. Moved, rented out old house, got promotion all around the same time and took a break from the gym from last may - december.
Started back up and was at 365/235/425. Hit those numbers in two meets a month apart. My weight got up to 230lbs before I came back and stayed there until I worked on diet and got down to 210. Still carrying a stomach so I'd like to get down to 200 for the first time in a long time but need to get serious about the diet again. Finally made some progress and the squat jumped back up to 400 last week. Bench has always been my weak spot and it is still slow going, but hopeful I have some more in the tank on the deadlift.
I workout at a crossfit gym that has an olympic club(and a smaller powerlifting group). Very convenient having my programming done for me and a community but with the kids and life it is difficult to get in. We don't have anywhere to put a home gym right now but when our garage is built later this year I am considering getting a power rack and saving on the gym expenses. I was getting cut a deal but it has gone up to $100/mo for me and another $75 for my wife to do crossfit.
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Hope everyone is doing well!
Missed 440 on dead lift today. Thought I was much closer to 500 but oh well I'm on an extended cut and strength isn't a priority... yet!!
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Have to take some time off from upper body heavy lifting as my shoulder is bugging me, bummer. I think I got greedy and tried to up my bench too fast. Once I stopped cycling so much I was getting strong a lot faster and it was exciting. Guess I'll focus on getting my squat up since it is lagging, and some shoulder rehab.
I can't remember how many times I've read not to add weight too fast.
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Think of weightlifting as a marathon, not a sprint.
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Back up to 185 on my DL tonight 3 sets of 3. Interesting that I usually step up to the full weight, but today I did a couple warm up DLs at 115# and 135# and then went straight to the 185# and it was much better because my grip wasn't already fatigued. Should be able to break that 200# mark soon enough.
Squats were at 115# but I didn't push it after focusing on the DL.
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Killed it yesterday - 195x8 deadlift, a new PR, then went past that and did 195x9 on the second set. Got the barbell curl up to 65x6, also a PR. Feeling sore and happy this morning at work.
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Good and bad news. The time came in my cycle to max my deadlift and my overhead press. Deadlift jumped 30# back to 455(still 10 short of all time), but press had no movement. Frustrating as it has been feeling good lately and my arms(press/bench) are my lagging lift. Brings my measured lifts to 400/255/455.
My right knee has also been troubling me for a few weeks. Overall ok but will get stiff and painful, there is a small spot on the inside that I can press on to annoy myself. Not sure if this is from lifting, picking up some commuter cycling again, or what. I've been rolling the leg out and had a massage, but still persists. Will see if vacation next week helps it at all.
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(http://i93.photobucket.com/albums/l78/john_dongle/ball.jpg)
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This is more for curiosity's sake, but what type of conditioning are you guys doing for your joints? As I mentioned above, I'm not touching weights myself, and part of that is because I love the focus that extreme body weight training has on joints and tendons.
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I don't do any joint specific training. I lift weights, sprint intervals, and fun stuff like hiking and biking. I figure that will make my joints strong enough. I did hurt my shoulder though, but I think that's because muscles get strong faster than joints and I upped my weight too fast.
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I don't do any joint specific training. I lift weights, sprint intervals, and fun stuff like hiking and biking. I figure that will make my joints strong enough. I did hurt my shoulder though, but I think that's because muscles get strong faster than joints and I upped my weight too fast.
That's kind of what I was wondering (also why I like body weight stuff...). So here is my follow up: How do you ensure that you don't up your weight too fast? Is it pure discipline?
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Well I failed at that so maybe someone else will step in, haha. Seems like most people are OK if they don't add more than 5 lbs a week, maybe less for overhead press and other lifts that use lighter weight. I think once you start lifting heavier it is harder to increase the weight, so you have less risk of injury, but I don't have the experience to back that up.
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I remember reading something by Brian Haycock (HST creator) years ago about how the high-rep light weight phases of a training program flush the ligaments and tendons with lactic acid, which is good for them. I didn't look much into it, but it seems to have worked. Smart training programs don't just add weight for forever, eventually you're going to have to periodize, which will include the light weights.
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I don't really believe you can train your joints. You can however, protect them by:
- Proper technique on your exercises (don't let your knees cave in on squats, learn to run properly on the balls of your feet to prevent knee injury, don't swing around when doing weighted dips, etc.) Following this means you can't increase weight too quickly and hurt yourself . . . because either you'll fail, or your technique will fall apart and you'll stop at that point.
- Working to avoid muscle imbalances (don't bench regularly without overhead pressing, regularly mix up your routine with one sided exercises to force your body to strengthen evenly, etc.)
- Listening to your body (if you are getting a sharp pain in your elbow, you should probably stop what you're doing)
- Stretch regularly (poor mobility can force a joint into a bad movement pattern to compensate which leads to overuse injuries, inflexibility can cause tears and buckling in accidents)
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I don't really believe you can train your joints. You can however, protect them by:
I meant more of like the ligaments and small supporting stability muscles surrounding the joints. I'm pretty sure the joints themselves don't have capability for training. Granted, I could be wrong, since my knowledge in this subject is relatively narrow.
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I don't really believe you can train your joints. You can however, protect them by:
I meant more of like the ligaments and small supporting stability muscles surrounding the joints. I'm pretty sure the joints themselves don't have capability for training. Granted, I could be wrong, since my knowledge in this subject is relatively narrow.
Again . . . as far as I'm aware, it's not possible to train your ligaments or small supporting muscles in isolation. Properly strengthening the muscles around them will strengthen these parts of your body as you go.
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I don't really believe you can train your joints. You can however, protect them by:
I meant more of like the ligaments and small supporting stability muscles surrounding the joints. I'm pretty sure the joints themselves don't have capability for training. Granted, I could be wrong, since my knowledge in this subject is relatively narrow.
Again . . . as far as I'm aware, it's not possible to train your ligaments or small supporting muscles in isolation. Properly strengthening the muscles around them will strengthen these parts of your body as you go.
Yup. Same page then. I didn't mean in isolation. Just didn't make the connection with lifting.
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Late to the party - after 3 weeks of strong lifts 5X5:
Squats 85kg
Bench 77.5kg
bent over row 70kg
Over head press 47.5kg
Dead lift 90kg
37 yr old Male, 65kg
Goals - in the next 2-3 months
Squats 140 kg
Bench 134 kg
bent over row 110kg
Over head press 80kg
Dead lift 160kg
Is it possible ? we'll see in a few months
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I've started running on turf in VFFs, which I think helps with knee and ankle stability. Ballistic kettle bell exercises have really helped with shoulder stability.