Weight Lifting and Conditioning Thread

[Otis Day]

mmm-35, I have been big on goal setting this spring. I had the weight loss goal that I have met but now want to lose a little more.

4 yrs ago I was running 3.2 miles with ease and some days longer. Well that winter I quit and I have not had much luck getting back to that distance. This year I set a goal of running/jogging in a 5k. last sunday I had a pace of 8:24 in a 2.97 mile run. Thurs it was much slower, but I ran/jogged at friggin 6 a.m.. Way too early for me.

I got to thinking, the 5k I wanted to run initially is in a week. I think I will wait til later in the summer so I have the motivation to keep jogging. I feel great after a good jog.

Just like working out (tabata, HIIT or weights), I feel great when doing it. When I miss I feel a little lousy.

I think I am in better shape now at 54 than I was at 30. My body is feeling it at times, doesn't help that I h aven't been sleeping well lately.

I want to keep this lifestyle going until I die, just have to quit being tempted by that bitch (that is cakes, cookies, ice cream and chocolate).

[Atkins&Rebel]

I just read where Cody Kessler held fast to a strict diet to reach his goals:
http://www.nfl.com/news/story/0ap300000 ... -salvation" onclick="window.open(this.href);return false;

PRE-WORKOUT

»PowerBar
BREAKFAST

» two (2) scrambled eggs
» oatmeal with water
» two (2) pieces of fruit
» milk
» water
MID-MORNING SNACK (GO CRAZY)

» almonds
LUNCH

» turkey and provolone sandwich (no toppings or condiments)
» fifteen (15) baby carrots
» banana
» water
» milk

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MID-AFTERNOON SNACK (WE'RE SO BAD!)

» pretzels with peanut butter
DINNER

» cooked chicken breast
» spinach
» plain whole wheat pasta (no sauce or dressing)
» milk
» water
Every day. Three months. No cheating.

As far as running, instead of dialing in on just running 2 miles, change it up a bit by running some sprints in the yard and change up the distances as available...2x 20 yards, 2x 20 and back, 2x 40, 2x 40 and back, 2x 20 and back and 40 and back (basically the old basketball suicide sprints of run to the mid line and back then go full court then combo and do half and full)...then go for a jog at least a mile...more if you feel good with wind and cramps.

Work in a full 2 mile run 1x a week to see how your progressing. But with any plateau, you have to find a way to bust through it.

[LacertineForest]

A couple of years ago, I got into the StrongLifts / 5x5 program, and I bought a power rack and set of weights. I've been doing various programs since, but StrongLifts has been the most successful for me. I've recently re-dedicated myself to the program, and I bought the app for my smartphone (highly recommended - it's a really good app!)

My biggest obstacle has been diet - I tend not to eat enough to advance beyond a certain point and I just plateau, lose interest, and then move on to something else. This time around, I'm focusing a lot more on protein intake and a good protein / carb / fat ratio (aiming for 35% / 30% / 35%).

Beyond that, I've found that once I start lifting a certain weight, it starts to interfere with my speed, mobility, and agility, which is a bit of a problem because I play a lot of sports (mostly indoor soccer and volleyball), and my best assets are my quickness and speed.

I'd say my goal right now is to stick with the SL program and my diet for at least three months and then re-evaluate where I'm at. So far, I'm feeling really good about where I'm at, but the weight is going to get heavy for me soon and that will be the real test of my mettle and resolve.

[Boris13c]

I ended up attending a seminar and lecture completely by accident that focuses on adjusting fitness regime as one ages ... because as much as I would like to think it, I am no longer in my 20's and what I did while younger doesn't work with an older metabolism ... it was a very well done presentation and provided some good info and I have changed some things over the past year and feel much better overall

plus, when I went over the stuff with my doctor during my last follow-up, she gave a thumbs up to it

so this was a very useful and informative presentation that wasn't well publicized for some reason ... only way I knew about it was actually taking a flyer from someone in the mall ... ended up being a happy accident ... and I met a nice group I can actually work with

[Otis Day]

Been hitting the bike lately. I have been going on rides anywhere from 15-20 miles. Just really pushing to get to a certain weight and hope to maintain this weight. Vacation was a killer. Very little to no working out (did walk quite a bit), ate like shit and drank more alcohol than usual. Trying to get back in the swing after an 8 day sabbatical.

[mmmc_35]

So previously I posted goals for myself by the age of 34.
I plan on completing the test next week. Granted not the end of July but 2 weddings a bachelor party and a birthday have left me detoxing during the work week, for thee last 3 weeks.

However I have been exercising fairly regularly and doing well. I believe I have all the lifts without issue. I have run the 2 miles in the time. It wasn't easy and not a guarantee. I changed a few things up in the cardio department that seemed to help. So 2 days a week I set a 1/4 mile time of 90 sec. It's a "slow" race time but a 6 min mile pace. After every lap a walk a min and do this until I complete 2 miles. Which gets me fairly tired. The first 4 min mile guy did something similar. The other two I use either the stair climber or elliptical for length of time under light to moderate exertion.

The weight is 10lbs off. Beer tons of beer but I am not worried as i have only one day off in the next 12 days. So I am feeling fairly confident.

[Boris13c]

Australian bodybuilder with rare disorder dies eating high-protein diet

(CNN) - Meegan Hefford, a 25-year-old bodybuilder, was found unconscious on June 19 in her Mandurah, Western Australia, apartment, according to CNN affiliate Australia News 7.

Days later, Hefford was pronounced dead. Only after her death did her family learn that Hefford, the mother of a 7-year-old girl and a 5-year-old boy, had a rare genetic disorder that prevented her body from properly metabolizing her high-protein diet.

Urea cycle disorder, which causes a deficiency of one enzyme in the urea cycle, stops the body from breaking down protein, according to the nonprofit National Urea Cycle Disorders Foundation.

Normally, the body can remove nitrogen, a waste product of protein metabolism, from the blood. However, a urea cycle disorder would prohibit this.

Therefore, nitrogen, in the form of toxic ammonia, would accumulate in the blood and eventually reach the brain, where it can cause irreversible damage, coma and death.

"The enzyme deficiency can be mild enough so that the person is able to detoxify ammonia adequately -- until there's a trigger," said Cynthia Le Mons, executive director of the foundation. The trigger could be a viral illness, stress or a high-protein diet, she added.

"There was just no way of knowing she had it because they don't routinely test for it," said Michelle White, Hefford's mother and a resident of Perth. "She started to feel unwell, and she collapsed."

kind of a scary scenario ... how many people even give a second thought to protein shakes, protein bars and other over the counter non-medicinal supplements?

[mmmc_35]

My boys have something similar with fat. The common newborn screening catches a bunch of genetic diseases. Those of use who are slightly elder didn't get that screening. But most are fairly rare.

Side note, 14:12 2 mile and 1215lbs. Fairly proud.

[Otis Day]

I have recently found out I cannot job in memory foam shoes. I get terrible shin and calf pain. The foot slightly moving around is not making it for me. Back to a rigid bottom for me.

[G08]

So deadlifts have pretty much changed my physique. I've been lifting fairly consistently since my freshman year of college and made solid gains but stalled out after 5 years or so. Since I tacked on deadlifts (as well as HIIT) to my weekly routine, my squats/bench/shoulder press/curls/and lat pull-downs have exploded.

If it's not a part of your routine or you feel like you've hit a wall... add them.

[mmmc_35]

G08 listen to this guy about trap bar deadlift. I listen to a lot of S&C coaches. I found this fasinating.

traffic.libsyn.com/timferriss/The_Tim_Ferriss_Show_-_Ryan_Flaherty.mp3?dest-id=189939

[LacertineForest]

So deadlifts have pretty much changed my physique. I've been lifting fairly consistently since my freshman year of college and made solid gains but stalled out after 5 years or so. Since I tacked on deadlifts (as well as HIIT) to my weekly routine, my squats/bench/shoulder press/curls/and lat pull-downs have exploded.

If it's not a part of your routine or you feel like you've hit a wall... add them.

I definitely noticed my rows and shoulder press increasing since I've started the doing it with StrongLifts. Like you, I never did deadlifts during high school or college.

Another lift I've been doing recently as an accessory is the hip thrust: https://bretcontreras.com/how-to-hip-thrust/" onclick="window.open(this.href);return false; I've read that it's supposed to be great for developing glutes, hams, and quads, which should help my squat and deadlift even further.

I recently changed to a 3x5 because it was taking about 90 minutes to complete a workout. I just don't have that much time, and I feel like I have more confidence lifting only three sets - it's a lot easier to tell yourself "shit, that was heavy. Barely made it through - only 2 more sets to go" than "christ, I'll never make it through four more sets of that."

This is my progress as of yesterday:

share_2070268232974849463.png

Here's a picture of my setup in the basement:

IMG_20170825_185233.jpg

[malk]

Thought this recent article was quite interesting:

https://bayesianbodybuilding.com/individualized-program-design/

[G08]

I've got my deadlifts at 335 lbs 3 x 5 (or more but the majority of the time I burn out around 5 reps)

Bench, I do dumbells 85 lbs 3 x 8

Squats I'm currently at 275 3 x 8 (my form is fucked up right now, I'm trying to perfect the low bar squat and it's kind of fucking with my center of gravity)

[LacertineForest]

I've got my deadlifts at 335 lbs 3 x 5 (or more but the majority of the time I burn out around 5 reps)

Bench, I do dumbells 85 lbs 3 x 8

Squats I'm currently at 275 3 x 8 (my form is fucked up right now, I'm trying to perfect the low bar squat and it's kind of fucking with my center of gravity)

I haven't hit failure yet on my deadlifts, but I don't think it's far off. I feel like I'm cheating a little using straps, but I just couldn't keep the grip once the weight got too heavy. I felt as if I could lift the weight, but it seemed dangerous having the weight slipping out of my hands.

I've always kind of struggled with upper body strength - I put all of my emphasis on lower body when I was playing football because that was pretty much the only way I was going to be able to play as a 5'9" 165-lb lineman (thankfully I went to a small school), so my chest is definitely underdeveloped comparatively.

I do high bar squats. I learned about low bar squats when I was starting to do around 260 lbs (5x5) and I had a really tough time getting the form down at that weight. I felt okay at the bottom of the squat, but it was so awkward and comfortable at the top. I feel okay doing high bar squats though because low bar squat more mimics the deadlifts form, so it's kind of a duplication of the same muscle groups. High bar targets the quads more, and I don't get quad work from anywhere else. I might do low bar at some point, but I'm going to have to drop a good amount of weight to get the form down first.

[LacertineForest]

Thought this recent article was quite interesting:

https://bayesianbodybuilding.com/individualized-program-design/

Really interesting article, thanks for sharing. It's really incredible how complicated we are, as individuals. I was talking to a friend of mine who is doing the same program as I am and he's hardly cracked 200 lbs squatting, but is deadlifting 400. Another person who was doing the same program could bench like 200 lbs but only squat around 225. Our genetics alone make things wildly variable, and then when you throw in all the other factors it's no surprise results vary so widely from person to person.

[mmmc_35]

I thought I would bump this with the addition of a new S&C coach and a new year.

So nutritionally I have become very happy with fasting, and a primary meat diet. I won't go full carnivore diet though some of the concepts are intriguing. I like beer and pizza too much. However lately, especially on work days, meat with light carbs and veggies are my go to. This is after fasting for 12-14 hours. I tell you what I feel really good when I adhere to it.

At the gym my work outs are simple. 15 minutes cardio, alternating daily intensity. 30 minutes lifting. Multi joint strength exercise less then 5 Reps combined with joint strengthening. Then a Tabata work capacity finisher.

I am thinking of adding a plyo in between sets like the new S&C coach does.

[cblaz11]

I started the Brad Pitt Fight Club workout a year ago. I muscle per day, always super set with legs, abs, or push-ups. Lighter weights and reps around 12-25.

I also do the Johnson and Johnson 7 minute workout every morning right out of bed..and after dinner at night. Gym around 5pm every day.

Not bragging, but I'm 37 and in the best shape of my life. Ripped 6 pack and feeling pretty good.

[The Marshall Plan]

I do bench, preacher curl and deadlifts during my workout. I don't have a chest day per se. Then I also do a lot of treadmill with a brisk walk. No running. 3.8 or 3.6 depending on what I'm doing. Its one of the ways that I catch up on my DVR and podcasts.

Normally I focus on 4 x 5s when lifting. For bench I do a 4 x 5 plus an AMRAP.

There is a device I wear called a Slingshot for 2 out of every 3 bench workouts per week and it has really helped my benchpressing in terms of form and also strength. I highly recommend that you have a spotter (you should have a spotter no matter what anyway) when wearing this. In fact I would say you must have a spotter when wearing this. It allows you to bench press more at the same time, but more importantly it forces good form.

[mmmc_35]

]Mark Bell the creator of the sling shot, uses it as a overload training device. It also helps with form as it keeps your shoulder in right and elbows on plane.

I have never used it but know people who have and like it.

[G08]

Looking to mix things up a bit... what are your (anyone) thoughts on going to the gym 5x a week rather than 3x a week.

In the past I would go M/W/F and lift for about an hour and then do HIIT for another 15-20.

That was taking up too much of my time so I'm thinking about lifting MWF (can probably cut that down to 45 minutes) and doing HIIT on Tues/Thurs (maybe 30 min overall).

[Otis Day]

I workout 5-6 times a week. My workouts vary daily and I incorporate cardio and weights. Don't lift real heavy, at my age no reason to. I do some tabata, HIIT, weights, bike, stairs, body weight excercises to really just not get in a rut. Hoping the weather warms up soon so I can start jogging and going on long bike rides.

[Atkins&Rebel]

I go 3-5 times a week depending on the "circuit" I'm on in any give 3 week period. I basically change up my workout routine every week now and I'm seeing some pretty serious gains for a 40 year old.

So I break things up into:
1. Super-setting circuits where every day I work opposite major muscle groups Bicep/tricep + shoulders; chest/back; core and legs...on this circuit I'm at the gym 3 times a week
2. Power circuit where I pyramid from a set of 12 after warmup up to 1 rep max, adding weight until failure. this circuit takes 4 days to fit in
3. Strength training circuits where I'm doing 5 sets of 20 for everything at 55-65% my max 1 rep. I'm at the gym 5 times a week to have the time to get everything done

I don't tend to take long rests, watch the clock and take no more than a minute rest between sets if I can help it and usually stay only 45 minutes. I also break up the exercises I do so for example chest: I only do declines once every 3 weeks, and only do bar work for flat or incline and do dumbells for the other exercise. then work in 1 exercise of one of the hammer strength machines of just some dumbbell flys but constantly breaking up which exercises I do on each cicuit

[G08]

So on average how long are ya'll spending at the gym each workout?

Sometimes when I'm lifting I hit this groove where I don't want to stop and the next thing I know it's been 2 hours with lifting/cardio. I'm sure it's healthy but it murders any semblance of free time at home. I don't like dicking around and chit-chatting with people when I'm there, I just want to get in, get my shit done, and get out. Maybe spend 5-10 in the steam room after.

[Otis Day]

I work out at home and try to keep my workouts under 45 minutes. I take very little rest between sets especially when doing circuits. I got shit to do so I want to get through in decent time.

[LacertineForest]

So on average how long are ya'll spending at the gym each workout?

Sometimes when I'm lifting I hit this groove where I don't want to stop and the next thing I know it's been 2 hours with lifting/cardio. I'm sure it's healthy but it murders any semblance of free time at home. I don't like dicking around and chit-chatting with people when I'm there, I just want to get in, get my shit done, and get out. Maybe spend 5-10 in the steam room after.

I have my weights setup in my basement, and even then it's pretty easy to spend too much time down there. When you start failing and having to wait 3-5 minutes between sets, just a few lifts can take 1.5 hours if you're doing 5x5. I've moved to 3x5 and keeping my rest at 1.5 minutes between sets. Even though I've read you ideally want 2-3 mins between for strength, I'm not going to be participating in any lifting competitions and I'd rather finish a workout in 45 minutes.

I've really been feeling the squeeze lately - Soccer league one night, volleyball 2x/week, swimming with my wife 2x/week, lifting 2x/week, bike to work 1-3x/week - sometimes it feels like I hardly have time to eat. Then there are other hobbies/activities, professional development, etc. As a result, my lifting consistency hasn't been what I'd like, but that's nobody's fault but my own.

[skamanfrank]

Just before Christmas I decided that I was going to join a local football team (over here in the UK) and at the same time join the gym to start working out and getting stronger. Playing American football is something I've always wanted to try and also means I HAVE to go to the gym else I simply won't make the team.

Currently, I'm focusing on compound exercises as I want to build all round strength. Soon however, I plan to switch to a more explosive Strength and Conditioning type workout as I believe it will be more suitable for my football goals.

Fitting it in around work is challenging and my body isn't too keen on the sudden increase in activity! I'm also struggling with hyper extension in my knees and the effect that has on my back/glutes/posture... but we'll get there!

[mmmc_35]

So on average how long are ya'll spending at the gym each workout?

Sometimes when I'm lifting I hit this groove where I don't want to stop and the next thing I know it's been 2 hours with lifting/cardio.

Looking to mix things up a bit... what are your (anyone) thoughts on going to the gym 5x a week rather than 3x a week.

In the past I would go M/W/F and lift for about an hour and then do HIIT for another 15-20.

That was taking up too much of my time so I'm thinking about lifting MWF (can probably cut that down to 45 minutes) and doing HIIT on Tues/Thurs (maybe 30 min overall)..

There is no benefit to working out for 2 hours a day for a guy with like you G08. Your spending more time in the gym per workout then Dorian Yates did.



In the body building world 2 hour workouts may have a place, but for a normal person it's pointless. My current schedule doesn't allow for a consistent 5 day a week plan. I have used it though and liked it. Generally I keep weight training to about 30 min, and cardio to 20-30 min. I have a problem where I work out to hard. So I force my self to keep workouts as brief as I can. Otherwise I will go until I puke.

[Adipost]

So on average how long are ya'll spending at the gym each workout?

Sometimes when I'm lifting I hit this groove where I don't want to stop and the next thing I know it's been 2 hours with lifting/cardio.

Looking to mix things up a bit... what are your (anyone) thoughts on going to the gym 5x a week rather than 3x a week.

In the past I would go M/W/F and lift for about an hour and then do HIIT for another 15-20.

That was taking up too much of my time so I'm thinking about lifting MWF (can probably cut that down to 45 minutes) and doing HIIT on Tues/Thurs (maybe 30 min overall)..

There is no benefit to working out for 2 hours a day for a guy with like you G08. Your spending more time in the gym per workout then Dorian Yates did.



In the body building world 2 hour workouts may have a place, but for a normal person it's pointless. My current schedule doesn't allow for a consistent 5 day a week plan. I have used it though and liked it. Generally I keep weight training to about 30 min, and cardio to 20-30 min. I have a problem where I work out to hard. So I force my self to keep workouts as brief as I can. Otherwise I will go until I puke.

https://www.ncbi.nlm.nih.gov/pubmed/27433992

The purpose of this paper was to systematically review the current literature and elucidate the effects of total weekly resistance training (RT) volume on changes in measures of muscle mass via meta-regression. The final analysis comprised 34 treatment groups from 15 studies. Outcomes for weekly sets as a continuous variable showed a significant effect of volume on changes in muscle size (P = 0.002). Each additional set was associated with an increase in effect size (ES) of 0.023 corresponding to an increase in the percentage gain by 0.37%. Outcomes for weekly sets categorised as lower or higher within each study showed a significant effect of volume on changes in muscle size (P = 0.03); the ES difference between higher and lower volumes was 0.241, which equated to a percentage gain difference of 3.9%. Outcomes for weekly sets as a three-level categorical variable (<5, 5–9 and 10+ per muscle) showed a trend for an effect of weekly sets (P = 0.074). The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy.

[G08]

I am struggling to find any motivation to get back to the gym. It's been about 7 or 8 weeks I believe at this point and I feel like dogshit. The thing I love/hate is that I become a creature of habit and especially with the gym, it runs everything in my life. If I'm working out then I'm immediately eating better, then I like the results I see and it turns into a feedback loop. On the flip side, if I miss a few days or even a week I snap out of that routine and get back into being lazy or eating like shit (Chicago makes it fucking tough to be on a good diet, for me anyway lol).

I'm thinking of trying to get up an hour earlier each day and go work out. 4-5 days a week, lift one day and HIIT the next. Rinse repeat, shouldn't take more than 40 minutes.