November [censored] thread

[Jeff W]

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I plan to do a basic Overhead Press/Deadlift/Squat routine 3x week. I will prob. alternate DL and Squat days once I work up to lifting heavier weights.


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I'd like to see your program.

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I haven't plotted it out , but I want to keep it very simple:

Month 1: 6 day/wk daily stretching and broomhandle reps.
Month 2: 3x10 for each of the 3 lifts. I will start with 135 pounds for the DL and Squat and 85 pounds for the OHP and add 5 pounds/wk for each lift until I can't progress any more, then I'll figure out where to go from there.

[theblackkeys]

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I plan to do a basic Overhead Press/Deadlift/Squat routine 3x week. I will prob. alternate DL and Squat days once I work up to lifting heavier weights.


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I'd like to see your program.

[/ QUOTE ]

I haven't plotted it out , but I want to keep it very simple:

Month 1: 6 day/wk daily stretching and broomhandle reps.
Month 2: 3x10 for each of the 3 lifts. I will start with 135 pounds for the DL and Squat and 85 pounds for the OHP and add 5 pounds/wk for each lift until I can't progress any more, then I'll figure out where to go from there.

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Your overhead press will stall long before squats/deadlifts, something to keep in mind. I'm not sure how you'll respond to training OHP three times a week but please keep a log so I can learn from it.

[shemp]

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I plan to do a basic Overhead Press/Deadlift/Squat routine 3x week. I will prob. alternate DL and Squat days once I work up to lifting heavier weights.


[/ QUOTE ]

I'd like to see your program.

[/ QUOTE ]

I haven't plotted it out , but I want to keep it very simple:

Month 1: 6 day/wk daily stretching and broomhandle reps.
Month 2: 3x10 for each of the 3 lifts. I will start with 135 pounds for the DL and Squat and 85 pounds for the OHP and add 5 pounds/wk for each lift until I can't progress any more, then I'll figure out where to go from there.

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Your overhead press will stall long before squats/deadlifts, something to keep in mind. I'm not sure how you'll respond to training OHP three times a week but please keep a log so I can learn from it.

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I'm lucky to have been given reasonably strong and healthy shoulders. I think going heavy three times a week with overhead press is nutso. Consider going heavy once or at most twice a week. And working other weights and other exercises the other days.

[Jeff W]

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Your overhead press will stall long before squats/deadlifts, something to keep in mind. I'm not sure how you'll respond to training OHP three times a week but please keep a log so I can learn from it.

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Once I get closer to my max lifts(I'm starting at ~50% of my estimated max) or I find the 3x/wk full body is too much, I'll change my rep volume and workout frequency. I want to focus on nervous system training to start with and the best way to do that(AFAIK) is to get a lot of reps with perfect form.

[goodguy_1]

I tweaked my shins by doing 2 days of speedwork in a week about 10 days ago..which was dumb of me to do so I havent run since..My mistake was not just to do 2 days of speedwork but also up my weekly mileage a bit too much. The upside of that is my PT workouts are killing it up to 6 sets of 10 pullups,25 situps/crunches or roman chairs whatever I feel like doing for abs and 25 pushups-all supersetted usually do it 35 minutes M,W,F.

Cant beleive how much stronger I feel. I had added chinups for a couple weeks doing like another 3 sets of 10 but I broke a rib 2 months ago surfing and whenever I do alot of chinups my ribcage still gets sore. Too bad ..guess I need to wait another month or two. I had a nasty rib injury was useless for 7 weeks. The commando pullups are fun too and dont hurt my rib. One issue that a friend has helped me with ie pullups is really focusing on your stabilizers(core) when doing pullups ..so that you avoid swinging this makes pullups much easier..I still swing a bit on last few reps but I'm in much more control.

Anyways I did run that 5K about 2 weeks ago and only did a 8:55 pace but first time I ran a 5K in 12 years.

Right now I'm swimming about 12K-15K meters weekly, doing PT and stretching regularly ..also doing a lot of core work ie planks and ab workouts.

Thinking about swimming 50 meter and 100 meter in 45-49 age group in some local Masters meets..luckily some new guy at my gym is now teaching Masters workouts..he was an All-American and placed top 5 in 50meter free and top 20 in 100 meter free in FINA World Masters..iow a world class sprinter for his age..37.My goal is to break 28 in the 50 and 1:00 in the 100 ..not too far from either currently would land me in middle of my age group. I occasionally battle exercise-induced asthma type crap so I need to backdown occasionally.

Anyways I'm glad I'm reading this forum and getting a feel what you younger guys are doing these days.

I looked up Crossfit and there is a guy up in Melbourne FL doing some stuff...I think I may possibly start to lift again either doing just basic compound exercises or more dryland training for swimming.
Also going to add dips to PT as soon as I can can get to a higher number of pushups..30 vs 25 for 6 supersets. that whole PT workout is from an 18-week Navy Seal Workout from bb.com. It has taken my ~3 months to get up to ~8th week...except of course the running which I'm too slow to keep up w/ an 8:30 pace for 15-20 miles a week..

another tip if you want to increase your ability to do more reps in you pullup/chinup/pushup sets try doing a max set first. About a month ago I started to really plateau and a pal told me I needed to mix up my workouts by doing diffrent types of stuff ie pushups using knuckles, just fingers-which is deathly hard, close grip-to work your tris more, etc.
try doing max sets if you get stale.

[goodguy_1]

just did this workout in 78 degree water..love swimming in cold water..

All interval work mixed in with 10-15 minutes of chit-chat.

Swimming
Training Swim
2:00 pm
> 3100 meters
1:18:29 (40:44/mile)
200 WarmUp
4x200 @3:00, 3:30 interval
100 PULL
12x100 @1:25-1:30 1:45 interval
100 PULL
6x50 @0:40-0:45 1:00 interval
4x50 Over/Under
200 CoolDown

[Jihad]

Jesus the guys I see at gyms sometimes truly amaze me. I often times feel like I'm in some sort of alternate universe, where "ultra-macho" and just plain "gay" have joined in a unified front for an assault on humanity.

Today I was on the leg press machine as my second heavy leg set, doing a good deal somewhere in the 4 figures, and there was some douche and his wierdo trainer on the squat rack beside me with, eventually, 295# loaded up. Every time I started pressing, he would start rooting me on, screaming at me to "push it out" and "make it count", even though I am very solitary and intense (which is very obvious) and I wear an iPod. But the fun part was when he started lifting. It was extremely obvious that there was absolutely no way this guy properly lifts that, so I kinda watch the retard show, and the dudes trainer (gym employee) is going batshit crazy trying to pump this guy up. I wonder why this guy is no kidding FIXING HIS HAIR IN THE MIRROR, but I quickly figure it out when I realize that his trainer is video taping him. Of course he's doing 1/3 squats at the MOST, but there's his trainer yelling at him telling him how awesome his form is, and while he's doing it you can completely tell that he's trying hard to look good for the camera WHILE HE'S "NAILING" THE LIFT!

As soon as he gets done, he runs over to the trainer and asks to see the video which they hoot and hollar about for like a minute, until he STARTS POSING FOR PICTURES IN THE MIDDLE OF THE WEIGHT ROOM! He leaves to get water, and turns around screaming "yo, what was that? 295? 295 6 times? WOOOOOOOOOOOOOOOO!!!!!!!!!!!"

When he comes back from getting water, they talk about his pictures, saying things like "check out the striation in my shoulders" and "dude you totally nailed 295, we're gonna do like 315 next week". Sorry for the rant, but the trainer teaching this guy something thats eventually gonna snap him in half and then encouraging that kinda ridiculous behavior is way outside of "appropriate".

[Blarg]

Haha, people will do anything for money.

It's hard to turn away when you figure someone might get hurt.

[Jihad]

I asked a trainer that I respect about that guy, and he said that there is huge drama because he rakes tons more dough/clients than most, but he is basically a sellout. I told him that someday that guy was gonna hurt somebody, and he said "management doesn't care cause the $ is big." Ridic.

[Jihad]

Jesus....

http://www.youtube.com/watch?v=e1-t8...eature=related