The best program is the one you stick with:thumb: All of them will work better than doing nothing at all
Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
- Start date
Bench, Deads and a Fist fight for cardio
Bench
240x10
260x8
300x2sx3r
315x5sx1r paused singles
Deads
This is where the trouble started brewing lol
So I haven't been pulling from the floor because back is not up for it yet. I have been doing rack pulls and trap bar deads.
Load up the trap bar with 310 and the rack with 315 for pulls just below the knees. I have 495 worth of 45's so 10 plus the 4 bumper 45's on the trap bar. This Douche nozzle that I don't like anyhow grabs the 2 on the rack and heads around to grab the other 2 as I'm finishing my warmups. I stop and say hey I planned on using those and he snaps at me you need 10 45's? I said I planned on it, Douche says theres only so many 45's in the gym, thanks captain obvious:thumb: I tell him to take the F*ckers and I'll figure something else out. So I pull the 2 bumpers off of trap bar and put them on rack pulls. I get pissed and walk over to the other room where the sled is and guess what 2 45's are loaded on it.... I drag them in there and throw em in the rack he was using. I said if you make some effort you can usually find the plates:thumb:
The moral of the story is, I didn't need or have to have all those 45's... I can share, just don't take the f-er's with out asking me first.
This clown is about 6'3 240-50 ish, I never have wanted to level someone so bad in my life, but I bit my tongue and finished my pulls. While sally pulled 315 like a b*tch:angel:
Bench
240x10
260x8
300x2sx3r
315x5sx1r paused singles
Deads
This is where the trouble started brewing lol
So I haven't been pulling from the floor because back is not up for it yet. I have been doing rack pulls and trap bar deads.
Load up the trap bar with 310 and the rack with 315 for pulls just below the knees. I have 495 worth of 45's so 10 plus the 4 bumper 45's on the trap bar. This Douche nozzle that I don't like anyhow grabs the 2 on the rack and heads around to grab the other 2 as I'm finishing my warmups. I stop and say hey I planned on using those and he snaps at me you need 10 45's? I said I planned on it, Douche says theres only so many 45's in the gym, thanks captain obvious:thumb: I tell him to take the F*ckers and I'll figure something else out. So I pull the 2 bumpers off of trap bar and put them on rack pulls. I get pissed and walk over to the other room where the sled is and guess what 2 45's are loaded on it.... I drag them in there and throw em in the rack he was using. I said if you make some effort you can usually find the plates:thumb:
The moral of the story is, I didn't need or have to have all those 45's... I can share, just don't take the f-er's with out asking me first.
This clown is about 6'3 240-50 ish, I never have wanted to level someone so bad in my life, but I bit my tongue and finished my pulls. While sally pulled 315 like a b*tch:angel:
I know that struggle, leg press sled is right next to the racks at my gym. Always end up with scarce 45s to be found when certain people load up the sled.
Powerlifter problems:rofl:
Squatted 105 on Wednesday! Only the second week doing squats but it feels good. Slowly working my deads up too. Pulled 185 on Monday with damn near perfect form. Not feeling it in my lower back anymore. And my weight is up to 144. This "eating more" thing seems to be working.
Still at it guys, just dropped some calories which I don't count lol, I'm about 238 pounds right now still, was 252 probably 2 months ago. Think I'm still packing on some meat though, no cardio yet just higher reps. Today is leg day though!
Hey guys I plan on to start going to the gym, I haven't actually worked in 6 months. Kinda depressing how much strength I have lost. It just seemed to be there one day then gone the next. I use to work service rigs so a bit of hard work I am use to but I am still a small guy. I stand 5'7 and 148 pounds. What would be a good workout to start with? Looking to do legs and mostly upper body. That seems to be where I have lost the most. I will still do a bit of cardio. Would like your guys opinion on the best way to start. Even if anyone has a good article I can read that would be great. Thanks for any advice
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Found this article on my FB feed. Kind of long winded and technical, but a good read to understand the mechanics of a deadlift.
https://www.t-nation.com/training/d...ok&utm_medium=social&utm_campaign=article3982
https://www.t-nation.com/training/d...ok&utm_medium=social&utm_campaign=article3982
Thanks for posting that chris...definitely a long winded but good read. The static images of the skeletal structure and how the muscle attach and do what I'm conjunction with one another makes a hell of alot more sense now. I do believe I'll be having the wife video me again so I can compare
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As Jordan mentioned the starting strength programs are good. I really like Candito's programming I ran the 6 week program for many cycles and got great results using it. The 6 week cycles are nice as you don't get to burned out on reps (Hypertrophy) before it switches to the strength phase. The programs are free and you just put your numbers in and it calculates the weights and reps for you. If your just starting out he has a nice linear program which works well, you add 5 pounds a week or so on each lift until you aren't able to, then switch to the 6 week program. I would leave the advanced squat and bench one alone until your at least an intermediate lifter.
http://www.canditotraininghq.com/free-strength-programs/
Lots of good articles to read on T-nation as well. I think starting strength program is on there somewhere as well.
https://www.t-nation.com/all-articles
Did some chest and back destruction this morning:thumb:
My upper traps and back were sore as hell from my anger fueled rack pulls haha. I pulled 475x3 and 475x1 that night it felt good to move some thing that was finally heavy. This banged up back sh*t is for the birds, hopefully that is behind me now.
bench comp grip paused
225x10
225x2sx10r spoto paused 1" off of the chest
225x8 spoto paused
260x2sx8r
260x2sx6r
Bent barbell rows 90* bend overhand grip
135x2sx15r
185x10
205x8
225x2sx5r
underhand grip
135x3sx15r
Pull ups only did a set of 5 wide grip, shoulder said F-off...
Lat cable pull downs
150x15
180x3sx6r
150x10
Cable flys to make those pecs pop
50x15
60x15
70x2sx12r
Finally feeling stronger again. BW is hanging out at 206-207 gonna slowly drop to 200 and see how the strength hangs in there.
My upper traps and back were sore as hell from my anger fueled rack pulls haha. I pulled 475x3 and 475x1 that night it felt good to move some thing that was finally heavy. This banged up back sh*t is for the birds, hopefully that is behind me now.
bench comp grip paused
225x10
225x2sx10r spoto paused 1" off of the chest
225x8 spoto paused
260x2sx8r
260x2sx6r
Bent barbell rows 90* bend overhand grip
135x2sx15r
185x10
205x8
225x2sx5r
underhand grip
135x3sx15r
Pull ups only did a set of 5 wide grip, shoulder said F-off...
Lat cable pull downs
150x15
180x3sx6r
150x10
Cable flys to make those pecs pop
50x15
60x15
70x2sx12r
Finally feeling stronger again. BW is hanging out at 206-207 gonna slowly drop to 200 and see how the strength hangs in there.
Nice work Chris and Jesse. You both are headed the right direction one up and one down
I'm up 2lbs in a week and half. Take I roughly 260 grams carbs and protein and 85 grams fats on non training days...I'm taking in anywhere from 310-340grams of carbs and protein and 85 grams fats on training days. Bigger lift days like legs and chest I lean more towards the 340. Wife said my arms and chest are getting visibly bigger....GAINZ
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I have read up a little on a linear progression programs and I don't think that will work out for me. I live an hr away from basically the nearest gym that I would consider going to so I can't do a 6 day routine. I am going to go both days on the weekend and I also have a tread mill and bench press at home. I have 150 pounds in weights to so for me that is good for a little while. I am going to have to figure out an program for the days I am at the gym then at home.
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