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Weightlifting: Starting Strength
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Chad Daring Offline
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Post: #126
RE: Weightlifting: Starting Strength
For anyone interested in shoulders I settled on side raises, I trust Scooby1961 to give good advice and if its good enough for him its good enough for me




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(This post was last modified: 11-14-2011 07:57 PM by Chad Daring.)
11-14-2011 07:57 PM
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Screwston Offline
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Post: #127
RE: Weightlifting: Starting Strength
I got a bench that you can incline in 3 different positions. I've just been keeping it flat while i'm bench pressing but should I try to do it in all the positions? My buddy is a workout junkie and told me just to keep it flat, but to do reps with my hands close to each other on the bar and also farther apart.

Is it best to have my hands as far apart as possible while doing pull ups? Or get them pretty close to each other in the middle of the bar?



This was written by Henry Rollins and I thought some players would like it
Quote:I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself. Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class.Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say **** to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong.
When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds
(This post was last modified: 04-24-2012 05:27 AM by Screwston.)
04-24-2012 05:00 AM
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Cr33pin Offline
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Post: #128
RE: Weightlifting: Starting Strength
i did the starting strength work out for a week... then that weekend i went to the beach an got crazy sunburnt to the point i had a fever the next week...

now im just lazy an havent started back

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04-25-2012 01:31 AM
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WanderingSoul Offline
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Post: #129
RE: Weightlifting: Starting Strength
(04-25-2012 01:31 AM)Cr33pin Wrote:  i did the starting strength work out for a week... then that weekend i went to the beach an got crazy sunburnt to the point i had a fever the next week...

now im just lazy an havent started back

Get back on it now or you won't. Take it from me, I've started the program 3x and always had some injury or something that set me back a few weeks, and it took me forever to get back into it.
04-25-2012 01:50 AM
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NuMbEr7 Offline
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Post: #130
RE: Weightlifting: Starting Strength
edit

"Control of your words and emotions is the greatest predictor of success." - MaleDefined
(This post was last modified: 02-09-2016 12:44 PM by NuMbEr7.)
04-25-2012 02:11 AM
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ElJefe Offline
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Post: #131
RE: Weightlifting: Starting Strength
(04-25-2012 02:11 AM)NuMbEr7 Wrote:  I live with my parents (I'm a teen still), but I need to put on some mass but my mom isn't willing to buy 6000 calories worth of food per day for me and I don't have a gym membership so I am going to do the convict condtioning programme but I was wondering if I did CC would I still have the 'novice effect' when I start SS when I am around 19?

6,000 is ridiculous. You play rugby? Unless you're doing instense sports 4 hours a day, you don't need this.

In addition, the weight-lifting exercises that complement rugby will make you look like a beast.

First, see if you can get a job. A gym membership is seriously worth it. It's an investment in yourself with a ten-fold return. Sell your nintendo, or stationary computer (stick to a laptop) and as much material shit you have that you can survive without.

Get your Mom to help you order a 10lbs bucket of protein powder. It's cheaper than canned tuna, and aim for about 300g of protein a day, 400g of carbs and 150g of fat. That's just over 4,000 calories. So 6-7 eggs for breakfast (50g of prots), two big shakes a day w/ milk (100g total), and about 1½ lbs of meat daily - frozen chicken is usually cost-effective, and you can make a lot of asian inspired dishes with that, which you pile onto rice.

With a serious weight-lifting regimen (daily), you'll pack on serious mass. Shake it up with a new program every 8 weeks + 1 week break, and you'll explode.

A year from now you'll wish you started today
04-25-2012 05:48 AM
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NuMbEr7 Offline
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Post: #132
RE: Weightlifting: Starting Strength
edit

"Control of your words and emotions is the greatest predictor of success." - MaleDefined
(This post was last modified: 02-09-2016 12:44 PM by NuMbEr7.)
04-25-2012 01:32 PM
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ElJefe Offline
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Post: #133
RE: Weightlifting: Starting Strength
Stats?

A year from now you'll wish you started today
04-25-2012 05:15 PM
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NuMbEr7 Offline
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Post: #134
RE: Weightlifting: Starting Strength
Stats of what?

"Control of your words and emotions is the greatest predictor of success." - MaleDefined
04-28-2012 05:26 AM
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Cr33pin Offline
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Post: #135
RE: Weightlifting: Starting Strength
(04-28-2012 05:26 AM)NuMbEr7 Wrote:  Stats of what?

The 1992 NBA finals game between the Chicago Bulls an the Portland Trail Blazers

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04-28-2012 06:20 AM
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Captain Ahab Offline
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Post: #136
What is a realistic goal/how much should I be increasing?
I was wondering what should be a realistic goal for strength increases?

As of now I am baselining and working on my lifting technique.

My max amount of weights with atleast 5 reps completed for each exercise is:

Squat:240

Press:90

Bench:130

Deadlift:120

I am sure I could go higher but I'm trying to focus on lighter weight to improve my technique and to avoid injury. I've been strength training for about a month.

My goal is to get over 300 on my Squat, Press 150, Bench my body weight (fluctuates btw 195-210), and get 200 on the deadlift by the end of the year.

Should I be increasing weight every week or every couple of weeks? Also, by how much should I increase the weight? 5 pounds? 10 pounds?

Homebase: Orlando, FL.

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(This post was last modified: 06-15-2013 12:29 PM by Captain Ahab.)
06-15-2013 12:29 PM
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MrXY Offline
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Post: #137
RE: Weightlifting: Starting Strength
Research 5x5 lifting programs-use a beginner one like Bill Starrs. You increase the top weight by 2.5% per week every week. Start out with a top weight a bit less than you can handle-it will get tough after a few weeks. It's a very effective program

"If anything's gonna happen, it's gonna happen out there!- Captain Ron
06-15-2013 12:40 PM
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WesternCancer Offline
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Post: #138
RE: Weightlifting: Starting Strength
You'll probably stall quickly on the squat and press.

Make sure you get your midsection tight and use the hip hinge for the squat. Find a stance that you feel strong in.

For the press keep your hands almost touching your shoulders so your forearms are parallel. If you have trouble locking out push your head forward and shrug your shoulders a bit.

What's up with you deadlift. Seems really low for what you can squat.
06-15-2013 02:45 PM
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OGNorCal707
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Post: #139
RE: Weightlifting: Starting Strength
(06-15-2013 12:29 PM)Captain Ahab Wrote:  I was wondering what should be a realistic goal for strength increases?

As of now I am baselining and working on my lifting technique.

My max amount of weights with atleast 5 reps completed for each exercise is:

Squat:240

Press:90

Bench:130

Deadlift:120

I am sure I could go higher but I'm trying to focus on lighter weight to improve my technique and to avoid injury. I've been strength training for about a month.

My goal is to get over 300 on my Squat, Press 150, Bench my body weight (fluctuates btw 195-210), and get 200 on the deadlift by the end of the year.

Should I be increasing weight every week or every couple of weeks? Also, by how much should I increase the weight? 5 pounds? 10 pounds?


Am I the only one that thinks it's bizarre that he's so much stronger on squat then every other lift? I can't believe that you are twice as strong on squat than dead lift, but everyone has a certain lift that they excel in though. Currently I am doing 5 sets of 5 reps at 225 lbs on squat and 255 on dead lift, I weigh 188 lbs.

Man I don't got enough time to try to reply in depth, but you got to step up the weight on all of your lifts, especially everything other than squat. It just seems strange that you are only benching 130 if you weigh 200 lbs.

I think it's smart to ease into lifting, get the technique down, and not try to push more weight than you are ready for, but I think you may be going lighter than you need to. For now I'd recommend doing the same lifts you're doing, but try to add 5 pounds every week on deadlift and bench press, and 5 pounds every 3-4 weeks on overhead press and squat.

You should be pushing yourself, but listen to your body and trust you're instinct if you think you're moving too fast. Otherwise really make sure you got your technique down, especially on squats and dead lift.

Good luck.
(This post was last modified: 06-15-2013 03:03 PM by OGNorCal707.)
06-15-2013 03:01 PM
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Post: #140
RE: Weightlifting: Starting Strength
(06-15-2013 02:45 PM)WesternCancer Wrote:  You'll probably stall quickly on the squat and press.

Make sure you get your midsection tight and use the hip hinge for the squat. Find a stance that you feel strong in.

For the press keep your hands almost touching your shoulders so your forearms are parallel. If you have trouble locking out push your head forward and shrug your shoulders a bit.

What's up with you deadlift. Seems really low for what you can squat.

I am weary of injury hence the low deadlift weight. I suppose I can shoot for my max but I want to make sure I have the mechanics of the technique down so as to not injure myself.

Thanks for the tips.

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06-15-2013 03:12 PM
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Captain Ahab Offline
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Post: #141
RE: Weightlifting: Starting Strength
(06-15-2013 03:01 PM)OGNorCal707 Wrote:  
(06-15-2013 12:29 PM)Captain Ahab Wrote:  I was wondering what should be a realistic goal for strength increases?

As of now I am baselining and working on my lifting technique.

My max amount of weights with atleast 5 reps completed for each exercise is:

Squat:240

Press:90

Bench:130

Deadlift:120

I am sure I could go higher but I'm trying to focus on lighter weight to improve my technique and to avoid injury. I've been strength training for about a month.

My goal is to get over 300 on my Squat, Press 150, Bench my body weight (fluctuates btw 195-210), and get 200 on the deadlift by the end of the year.

Should I be increasing weight every week or every couple of weeks? Also, by how much should I increase the weight? 5 pounds? 10 pounds?


Am I the only one that thinks it's bizarre that he's so much stronger on squat then every other lift? I can't believe that you are twice as strong on squat than dead lift, but everyone has a certain lift that they excel in though. Currently I am doing 5 sets of 5 reps at 225 lbs on squat and 255 on dead lift, I weigh 188 lbs.

Man I don't got enough time to try to reply in depth, but you got to step up the weight on all of your lifts, especially everything other than squat. It just seems strange that you are only benching 130 if you weigh 200 lbs.

I think it's smart to ease into lifting, get the technique down, and not try to push more weight than you are ready for, but I think you may be going lighter than you need to. For now I'd recommend doing the same lifts you're doing, but try to add 5 pounds every week on deadlift and bench press, and 5 pounds every 3-4 weeks on overhead press and squat.

You should be pushing yourself, but listen to your body and trust you're instinct if you think you're moving too fast. Otherwise really make sure you got your technique down, especially on squats and dead lift.

Good luck.

Fair enough. I will up the weight..slowly..and see how I respond.

I haven't finished reading Starting Strength or practiced the recommend techniques. When I do, I'll be focused on increasing weight, but I want to make sure I get the technique handled as to not cause any unnecessary injury.

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06-15-2013 03:14 PM
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Post: #142
RE: Weightlifting: Starting Strength
(06-15-2013 03:01 PM)OGNorCal707 Wrote:  
(06-15-2013 12:29 PM)Captain Ahab Wrote:  I was wondering what should be a realistic goal for strength increases?

As of now I am baselining and working on my lifting technique.

My max amount of weights with atleast 5 reps completed for each exercise is:

Squat:240

Press:90

Bench:130

Deadlift:120

I am sure I could go higher but I'm trying to focus on lighter weight to improve my technique and to avoid injury. I've been strength training for about a month.

My goal is to get over 300 on my Squat, Press 150, Bench my body weight (fluctuates btw 195-210), and get 200 on the deadlift by the end of the year.

Should I be increasing weight every week or every couple of weeks? Also, by how much should I increase the weight? 5 pounds? 10 pounds?


Am I the only one that thinks it's bizarre that he's so much stronger on squat then every other lift? I can't believe that you are twice as strong on squat than dead lift, but everyone has a certain lift that they excel in though. Currently I am doing 5 sets of 5 reps at 225 lbs on squat and 255 on dead lift, I weigh 188 lbs.

Man I don't got enough time to try to reply in depth, but you got to step up the weight on all of your lifts, especially everything other than squat. It just seems strange that you are only benching 130 if you weigh 200 lbs.

I think it's smart to ease into lifting, get the technique down, and not try to push more weight than you are ready for, but I think you may be going lighter than you need to. For now I'd recommend doing the same lifts you're doing, but try to add 5 pounds every week on deadlift and bench press, and 5 pounds every 3-4 weeks on overhead press and squat.

You should be pushing yourself, but listen to your body and trust you're instinct if you think you're moving too fast. Otherwise really make sure you got your technique down, especially on squats and dead lift.

Good luck.

No man, it seems really strange. Actually, Rip says in the book that the deadlift is supposed to be the strongest lift for every "athlete". And hence squatting 2x as much as you can dl, seems kinda off.
06-15-2013 03:19 PM
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Vaun Offline
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Post: #143
RE: Weightlifting: Starting Strength
(06-15-2013 12:29 PM)Captain Ahab Wrote:  My max amount of weights with atleast 5 reps completed for each exercise is:

Squat:240

Press:90

Bench:130

Deadlift:120

Should I be increasing weight every week or every couple of weeks? Also, by how much should I increase the weight? 5 pounds? 10 pounds?

First you should read Starting Strength. Second, increase 5-10lbs, based on what you can do each workout. You should increase 5-10lbs every workout.

I have done Starting Strength several times to great success being in my 30's. The first time I did it I gained nearly 15lbs of muscle in 12 weeks. The program works but you need to read the book and follow his forum. Eating is more important the younger you are. If you are a skinny kid wanting to grow, eating and lifting is the way to go. For older guys with more pudge, eating is not as important.
06-16-2013 08:27 PM
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Post: #144
RE: Weightlifting: Starting Strength
(06-15-2013 12:29 PM)Captain Ahab Wrote:  Squat:240

Press:90

Bench:130

Deadlift:120

My goal is to get over 300 on my Squat, Press 150, Bench my body weight (fluctuates btw 195-210), and get 200 on the deadlift by the end of the year.

Your numbers are very low for your bw, it's likely that your form is really bad. So get Starting Strength and download the 'Platform' videos:
http://vimeo.com/startingstrength/videos

Dave Tate's video series is very helpful.
http://articles.elitefts.com/features/so...ries-here/
06-16-2013 08:40 PM
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Post: #145
RE: Weightlifting: Starting Strength
Captain ahab i hope this advice doesnt came in too late but with numbers like that i suggest you stop doing ss and up the volume a lot , do full body workouts every day for 3-4 weeks then get back to ss. At your stage and with your bw you should be able to make giant leaps of strength like 20 pounds + on each lift after each week
06-17-2013 12:53 AM
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Post: #146
RE: Weightlifting: Starting Strength
(08-11-2011 06:00 PM)flashbang Wrote:  
(08-11-2011 02:58 PM)kimleebj Wrote:  
(08-11-2011 11:43 AM)flashbang Wrote:  When I squat I'm sore for 4 to 5 days minimum. If I squat 3 times a week, the 3rd time, it's extremely hard to match the intensity of the first time.

I agree. I don't think you should squat hard more than once per week. Maybe you can do twice per week if you do front squats once and then back squats (or hack squat, sissy squats, etc.). For me, heavy deadlifts should only be done every 10-14 days.

I can only guess that the three times per week recommendation is for beginners who lack intensity.

Thanks for the reply man. I agree especially about the deadlifts, which done incorrectly can cause mayhem on the spine.

The guys who sells me fish in the grocery store (who looks jacked) told me he got an inguinal hernia from doing squats, when he was 17. Surgery was needed.

Inguinal hernia is a rupture in the muscle wall somewhere in the area of where your nutsack/scrotum meets your body.
Surgery to fix this type of hernia also can damage nerves in the obviously sensitive area. This I believe is less true about the umbilical area ( belly button), another hernia risk area.

I heard his story after I felt like I was getting one also. I had started doing squats in Ukraine and felt a stabbing pain. I was overweight, so there probably was fat inside my abdomen trying to push out, so this is a factor. I stopped stressing the area and I only get minor pain there occasionally.

I know weightlifters worship squats so, I don't expect much agreement on this, but in my case it helped me to place the weights on something that lifted them a little so I was not going down quite so far. I ride bikes a lot so I don't really care about doing squats anyway as I def don't want hernia risk.

I think weightlifting is great, I want to get jacked; as the reaction from women is immediate, primal and not a choice, and compensates to some degree for being over 40. But it might be a good idea to try to to use good form always, don't jerk (move quickly) too hard or do things fast until you well know your capabilities.

However, as movies and TV become more accepted as standards of reality than actual people, getting jacked, or actually ripped according to research, is going to become more and more required as a baseline for attractive women. It's like an arms race.
(This post was last modified: 06-17-2013 02:18 AM by iknowexactly.)
06-17-2013 02:13 AM
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iknowexactly Offline
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Post: #147
RE: Weightlifting: Starting Strength
(11-14-2011 07:57 PM)Chad Daring Wrote:  For anyone interested in shoulders I settled on side raises, I trust Scooby1961 to give good advice and if its good enough for him its good enough for me

+1

Great video, super example of a guy who must get a TOTALLY different reaction due to being jacked than what he would get otherwise. Also he advocates conservative, safe lifting.

He doesn't have a model's mug, and he's much too nice for the MurkaBeest to like him, but his body will do some of the talking for him.
(This post was last modified: 06-17-2013 02:24 AM by iknowexactly.)
06-17-2013 02:22 AM
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CaptainChardonnay Offline
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Post: #148
RE: Weightlifting: Starting Strength
Hey guys, posted this in another thread but I think it also applied here. I also added a bunch of other info incased u guys saw it in the other thread.


DIET
6 months ago, I started with Tim Ferris' 4 hour body diet but then switched over to the Steak and Eggs diet because it was more convenient. 6 out of 7 days every week I would eat 4 eggs and 1 steak for breakfast and dinner, 2 meals a day only (as my lifts got better, I would add eggs or steak accordingly).

On the 7th day - my cheat day (Saturday) I would eat what ever I wanted, burgers, poutine, milkshakes, pizzas, etc. In-between, usually starting Thursdays - Saturday I would drink beer or liquor depending on if I went out.

Everyday I drink 3 protein shakes.

What I noticed on this diet was that:
1. My belly fat was disappearing
2. I wasn't hungry during lunch time so I saved time by not eating
3. The meals are really easy to make and shopping for groceries took absolutely no time
4. No mental fatigue at all, I actually felt more mentally sharp
5. After my cheat day, my body sometimes looked bigger. I think this was because the carbs acted like a sponge and kept water weight in

After 6 months of eating only steak and eggs though, the taste of steak started really turning me off so I stopped last week. Its important to note that I was also eating the cheapest steak I could find.

How I rationalized the results was that since I was only getting protein and fats, the only source of fuel my body could have used would have been fat.

WORKOUT
Since April, I started the Starting Strength, Monday/Wednesday/Friday program but with a Pull/Chin ups program (7 weeks to 40 Pull-ups SEE BELOW IN RESOURCES)

Day A
Squats
Press
Power Clean
Pull/Chin Ups

Day B
Squats
Bench Press
DeadLifts
Pull/Chin Ups

I started squatting around 120 pounds 3Sets 5 Reps and now I'm at 200 pounds 3 sets 5 reps, 3 months later. Other lifts:
Presses - 115
Power Clean - 115 (Can do 125 but not moving up because I'm focusing on form)
Bench Press - 165
Deadlift - 245
Unweighted Pull/Chin ups - on my first set I can do around 20 in a row with the following set, that number gets lower

I experienced my first plateau around 185 pounds. This frustrated me at first but how I solved my problem was that I ignored the amount of sets I was doing but instead focused on total weight lifted (I didn't read this anywhere, I just did it because it seemed intuitively right).

So 3 Sets of 5 Reps would be 15 Reps total. At 185 pounds, on my first set I could only do 4 Reps, 2nd Set 3 Reps, 3rd Set, 2 Reps, now I'd have 6 more reps to do [15-(4+3+2)=6] so then 4th set 1 rep, 5th set 1 rep...8th set 1 rep. After this I went back to the gym stronger and did the 3 Sets of 5 Reps at 185 pounds EASY.

I also changed the starting strength program by mixing it with Bill Star's The Strongest Shall Survive program so on Wednesdays, I'm only squatting 80% of my max 3Sets 5Reps to work on explosiveness by bringing the weight up as fast as I can while maintaining form. Every week now I'm adding 5 pounds to each workout if I can do all the reps with perfect form.

Incorporating Bill Stars routine into the Starting Strength routine made more sense to me as it gives your squats one day where the total weight lifted isn't as high so that your body has more time to recover and make new gains.

Bottom line, I'm getting stronger.

Tips
My workout Journal is essential in tracking my progress. I went to a dollar store, bought one of those 300 page journals and dedicate 1 page per day writing down the exercices, total weight lifted for each exercise, weight, rep, set, and any other notes for example, I fell while biking today so I might have lowered the weight for my presses or my form was bad, etc.

In terms of writing down the weight, instead of writing down Squats 200 pounds, I'll only write down the weight I'll load one side of the barbell with. So for 200 I would write in my journal 77.5 this makes loading up the barbell at the gym a lot quicker and to me, less room to accidentally fuck the weight up since I might be fatigued.

200 - 45 (bar) = 155
155/2 = 77.5 pounds per side

NOTES
After squatting 200, I noticed that my lower back was extremely sore. I looked into this and it turns out Mark Rippoetoe's squat form isn't exactly correct and might lead to injury from something called "butt wink" or where your lower back curves when your hips get below parallel. Heres a video explaining why it wrong and then gives you a solution to the program.
http://www.youtube.com/watch?v=GynDZgEB1U0

5 reasons why squatting is killing your LB:
http://stronglifts.com/squats-exercise-lower-back-pain

When I first started squatting past my bodyweight. I would also notice my hips getting really sore. Googled the solutions and the best results came from doing the "Agile 8." I usually do these stretches inbetween my warm up sets leading up to the work set.
https://www.google.ca/search?q=agile+8&a...e&ie=UTF-8

Something also interesting to look at would be doing stomach vacuum exercices which I'm currently trying out.
https://www.google.ca/search?q=stomach+v...80&bih=908

RESOURCES
Book - http://www.amazon.com/Weeks-Pull-Ups-Str...1569759219
Book - http://www.amazon.com/The-Strongest-Shal...B000GK2BLU
Diet - http://boldanddetermined.com/2011/11/15/...tosterone/
details about Bill Stars Program - http://www.manlycurls.com/2011/09/ask-ro...l-survive/
SS FAQ - http://startingstrength.wikia.com/wiki/FAQ:The_Program

Helpful youtube video channels
http://www.youtube.com/user/strengthcamp?feature=watch
http://www.youtube.com/user/CanditoTrain...ture=watch

Physique
Thighs bigger
Chest bigger (had the girl I was banging say if my chest gets bigger she wont be able to lay on it anymore)
Clothes fit more tight
Getting checked out more
My weight has remained the same though, I'm still 5'10, 165 pounds but a lot stronger than before. I like this because I dont need to buy new clothes.

"If you meet every day with optimism - if you confront every obstacle with determination - if you refuse to give up, if you never give up, if you face every challenge with confidence and pride - then there is no goal you cannot achieve, and no dream beyond your reach!"
(This post was last modified: 02-06-2016 04:34 PM by CaptainChardonnay.)
06-17-2013 06:19 AM
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Captain Ahab Offline
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Post: #149
RE: Weightlifting: Starting Strength
Thanks for the replies guys.

I'll go with business as usual until I finish up Starting Strength (sometime next month). I'll start increasing the weight dramatically then.

I overextended my arm doing a press last week and was wincing every time I extended my left arm for a couple days.

I need to work on my technique first before I work on increasing my weight.

The video links were awesome, thanks. I also like the tips for the weight increases.

Gosh, I can't believe how WEAK I am. Still in recovering Beta mode I guess.

Homebase: Orlando, FL.

Do It Yourself Car and Motorcycle Repair Thread
(This post was last modified: 06-17-2013 08:09 AM by Captain Ahab.)
06-17-2013 08:07 AM
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Vaun Offline
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Post: #150
RE: Weightlifting: Starting Strength
(06-17-2013 08:07 AM)Captain Ahab Wrote:  I overextended my arm doing a press last week and was wincing every time I extended my left arm for a couple days.

thats a very weird injury for a Press. You can upload a video of yourself here and I will form check you.

Or, go here and start posting videos of yourself lifting. Something tells me your form is off.

http://startingstrength.com/resources/forum/forum.php
06-17-2013 09:13 AM
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