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Old 01-01-2012, 05:18 PM   #51
Swordfish II
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2011
6 min mile: Done
Bench 250: Done
Deadlift 405: Done
Squat 300: 10 lbs off


2012
Bench 300
Dead 500
Squat 350

Don't care about running right now, cultivating mass
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Old 01-01-2012, 05:54 PM   #52
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Goals for 2012:

Have visible abs for the first time in my life

Also, keep my previous best lifts at my new weight (prob 210-220).

I've been trying to get the whole numbers **** out of my head.
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Old 01-01-2012, 05:57 PM   #53
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Quote:
Originally Posted by xxscaxx
Goals for 2012:

Have visible abs for the first time in my life

Also, keep my previous best lifts at my new weight (prob 210-220).

I've been trying to get the whole numbers **** out of my head.
Nice. You're going to be beasting it while looking sexy.
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Old 01-01-2012, 06:12 PM   #54
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Quote:
Originally Posted by xxscaxx
Goals for 2012:

Have visible abs for the first time in my life

Also, keep my previous best lifts at my new weight (prob 210-220).

I've been trying to get the whole numbers **** out of my head.
You are really getting down to the last leg of the race here. You are 2/3 of the way there.
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Old 01-01-2012, 06:47 PM   #55
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Quote:
Originally Posted by samb View Post
I know what you meant. But you wont put on 20lbs of muscle doing endurance lifting.
Okay, fair enough. Learn something everyday. I just picked a number out of the air for the 20lbs of muscle.

Quote:
Originally Posted by Neek View Post
If you just want to improve general fitness, get a bit stronger and lean out, then cleaning up your diet and something like CrossFit would work wonders, and do it quickly.
This is probably what I should do, I looked into Crossfit, but the nearest place is far enough away that I know I wouldn't stick with it. I need to come up with something that I can do at the gym that will do the same thing. Any input would be appreciated...
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Old 01-01-2012, 06:50 PM   #56
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Google West Side Barbell or 5-3-1 workout. Most of the people in here (Full_Clip included) are doing 5-3-1 or some sort of variants of it.

Working out and getting strong and losing fat isn't anything super complex. It takes a good diet, some dedicated gym time, and a lot of hard work.

chris619
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Full_Clip copied that line off the back of cytogainer.
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Old 01-01-2012, 07:17 PM   #57
xxscaxx
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Quote:
Originally Posted by cronic

You are really getting down to the last leg of the race here. You are 2/3 of the way there.
True... But as you know, to me it feels like FOREVER

Almost there though.
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Old 01-01-2012, 07:18 PM   #58
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Quote:
Originally Posted by TurismoLou

Nice. You're going to be beasting it while looking sexy.
that's what I'm going for. A big sexy beast..
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Old 01-01-2012, 07:28 PM   #59
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ttiwwop team cronic member!
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Old 01-01-2012, 07:29 PM   #60
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Quote:
Originally Posted by xxscaxx

that's what I'm going for. A big sexy beast..
With shaved legs, and a man thong lol
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Old 01-01-2012, 07:30 PM   #61
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Within the last 2 years my training is more geared towards body building instead of only training numbers but I do have a goal I've never been able to hit at any body weight and that is 20 strict pull ups.

My best is 15 on a good day when I'm fresh. Any idea's?
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Old 01-01-2012, 07:31 PM   #62
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Keep doing more pullups
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Old 01-01-2012, 07:33 PM   #63
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Started the year off right with a nice 20 mile run today. I really need to stop drinking heavily the night before my long runs.

Alright, time to lay out the goals for the year:


#1 goal for the year is to not get hurt. Better manage my training plan, avoid over-training, and more active recovery.

Strength
Squat: 340
Bench: 240
Deadlift: 315
Military Press: 180

Running
10K: 48 minutes
Half Marathon: 1:42
Marathon: < 4 hours

Triathlon
Olympic: 1:35
Half Ironman: 5:15
Ironman: < 12 hours

Overall
BW: 195
BF%: 14
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Old 01-01-2012, 07:34 PM   #64
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WTf, 20 miles. THat's awesome
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Old 01-01-2012, 07:37 PM   #65
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Quote:
Originally Posted by usfsfire42 View Post
Keep doing more pullups
I've done plenty of pull ups over the years. Even tried weighted pull ups but they didn't help my bw numbers in the higher rep range. I can do 5 sets of 5 with a 45lb plate strapped to me.
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Old 01-01-2012, 07:37 PM   #66
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Quote:
Originally Posted by usfsfire42 View Post
WTf, 20 miles. THat's awesome
Thanks, my longest run to date. Luckily the weather was awesome in the low 60's today. Now that I'm coming out of my off-season, time to get serious about my training plan.
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Old 01-01-2012, 07:38 PM   #67
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ERL: I assume you're just weak then and need to work on a better strength training program
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Old 01-01-2012, 07:48 PM   #68
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Originally Posted by usfsfire42 View Post
ERL: I assume you're just weak then and need to work on a better strength training program

Not exactly the answer I was looking for. Something more along the lines of what has worked for someone else that struggles with pull ups.

I've been training for a few years. I've done a few popular programs like Wendler's 5/3/1 and followed them closely.
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Old 01-01-2012, 08:12 PM   #69
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Quote:
Originally Posted by ERL2011wrx

Not exactly the answer I was looking for. Something more along the lines of what has worked for someone else that struggles with pull ups.

I've been training for a few years. I've done a few popular programs like Wendler's 5/3/1 and followed them closely.
Heavy rack chins. I haven't done pull ups consistently in a year or so, and can do at least 20.

Also just continuing to progress on weighted pullups. Just keep getting stronger.

Oh also assisted pullups. Work in the rep range you want to hit. Keep lowering assistance keeping reps high.
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Old 01-01-2012, 08:28 PM   #70
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Quote:
Originally Posted by usfsfire42 View Post
ERL: I assume you're just weak then and need to work on a better strength training program
be quiet

Quote:
Originally Posted by ERL2011wrx View Post
Not exactly the answer I was looking for. Something more along the lines of what has worked for someone else that struggles with pull ups.
some ppl have had good progression with the armstrong program, i did not though

since you can do 15<i'm simply gonna assume legit marine corps deadhang pullups>, what worked for me was taking the max as the first set and do maybe 5-7 more sets of half the max.. your max will definitely increase, then bump the numbers up for the same routine.. that's how i started a couple yrs ago when i focused on reaching 20, my most recent max was 27

do that 3-4 times a week.. it sounds like a lot but you'll get used to it since they're really low in reps.. at maybe week 3 or 4, test your max again

for the next couple weeks, go for a total of 50 pullups total no matter how many sets it takes for maybe a week.. after that, THEN start utilizing added weight.. after that, it's up to you

my pullup routine nowadays start off with 20-25 reps first set, then 10-15 til i reach an even 100.. key when starting out is consistency.. i went from 10 to 20 in 8 weeks





oh and since today is sunday, i weighed myself again.. 198
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Old 01-01-2012, 08:44 PM   #71
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Cardio- 20 min run. I guess it was that long. I am destroyed but I am trying to keep my mind off of smoking the cigs. I just associate lifting with smoking so its hard. I would normally squat with a cig in my mouth
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Old 01-01-2012, 08:52 PM   #72
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I stalled out kinda hard on pullups. Been working on the Selkow method..
To put it really brief, max reps with a couple still in the tank, subtract "training age" and do ten sets of that. I went from barely making 5's to hammering out 7's and now I can do quite a bit more in a max attempt. If interested just google Selkow pullup.
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Old 01-01-2012, 08:57 PM   #73
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Quote:
Originally Posted by subaru3169 View Post
be quiet



some ppl have had good progression with the armstrong program, i did not though

since you can do 15<i'm simply gonna assume legit marine corps deadhang pullups>, what worked for me was taking the max as the first set and do maybe 5-7 more sets of half the max.. your max will definitely increase, then bump the numbers up for the same routine.. that's how i started a couple yrs ago when i focused on reaching 20, my most recent max was 27

do that 3-4 times a week.. it sounds like a lot but you'll get used to it since they're really low in reps.. at maybe week 3 or 4, test your max again

for the next couple weeks, go for a total of 50 pullups total no matter how many sets it takes for maybe a week.. after that, THEN start utilizing added weight.. after that, it's up to you

my pullup routine nowadays start off with 20-25 reps first set, then 10-15 til i reach an even 100.. key when starting out is consistency.. i went from 10 to 20 in 8 weeks





oh and since today is sunday, i weighed myself again.. 198
Thanks, I actually just started doing pull ups twice a week. If I put them first in my back workout I can do 5 sets of 10 but if I dead lift or row first I usually do 4 sets of 8. I train legs on Monday so I've been doing sets of 5 in between my leg movements just to get more time on the bar. Then I train back on Thursday's and hit them good.
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Old 01-01-2012, 09:38 PM   #74
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Quote:
Originally Posted by ERL2011wrx View Post
I've done plenty of pull ups over the years. Even tried weighted pull ups but they didn't help my bw numbers in the higher rep range. I can do 5 sets of 5 with a 45lb plate strapped to me.
Do 5 sets of 10 with a 45. If you aren't training "the numbers" to better them, then how are you going to improve?
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Old 01-01-2012, 09:53 PM   #75
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I've only been a runner but I think I may try to lift this year.

Running goals:
5K: 19 min (current PR is 20:15)
10K: under 40 (42 min last year)
Half marathon: under 1:30 (1:34 PR)
Marathon: 3:15 (3:30 PR)

Since I've never really lifted, I have no idea what a goal would be. I think just starting is my goal (and not getting injured). Maybe add some sort of bulk to my 5'9, 137 lbs frame.
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