Welcome to the North American Subaru Impreza Owners Club Friday December 14, 2018
Home Forums WikiNASIOC Products Store Modifications Upgrade Garage
NASIOC
Go Back   NASIOC > NASIOC Miscellaneous > Off-Topic

Welcome to NASIOC - The world's largest online community for Subaru enthusiasts!
Welcome to the NASIOC.com Subaru forum.

You are currently viewing our forum as a guest, which gives you limited access to view most discussions and access our other features. By joining our community, free of charge, you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is free, fast and simple, so please join our community today!

If you have any problems with the registration process or your account login, please contact us.
* Registered users of the site do not see these ads. 
Closed Thread
 
Thread Tools Display Modes
Old 01-13-2011, 11:53 PM   #326
marshallw
Scooby Newbie
 
Member#: 78329
Join Date: Dec 2004
Chapter/Region: RMIC
Location: the quiet spot, UT
Vehicle:
2002 WRX Wagon
WRB

Default

Quote:
Originally Posted by TurismoLou View Post
Congrats man! I worked 72 hours in the last 7 days and I'm working 10 more hours tomorrow. I'm hoping I can get in the gym some time tomorrow, I've been too tired from working and shoveling snow.
Thanks bud.

Gym time? Nah. Take a well deserved break. You'll come back stronger and more hungry. Its a marathon not a sprint right?

Consider the snow shoveling just a few days of GPP training.
* Registered users of the site do not see these ads.
marshallw is offline  
Sponsored Links
* Registered users of the site do not see these ads.
Old 01-14-2011, 12:01 AM   #327
Parsons
Scooby Newbie
 
Member#: 65688
Join Date: Jul 2004
Chapter/Region: NESIC
Location: Milton, NH
Vehicle:
2001 junkyard heap
Black/dirt

Default

Quote:
Originally Posted by hauntedwrx View Post
For a number of people I know and have worked out with, 300 on bench seems to be a magical number. It's a great accomplishment to reach that number even for the most athletic of people. GL and break the 300 mark.

Also as far as stance, standing with feet shoulder width apart should be good. Staggered stance would be for more of a split clean and press, but I seriously doubt you are wanting to do those.
The goal on bench is more because I want to break 1000lbs with DL/squat and bench. So I got 365 DL, I'll need 635 between squat and bench.

I was doing 250x4 a few weeks ago, then finishing with 205x10 185x15, so I figured 300 would be a safe bet.

Last edited by Parsons; 01-14-2011 at 02:15 AM.
Parsons is offline  
Old 01-14-2011, 02:30 AM   #328
Swizz_dub
Scooby Newbie
 
Member#: 144089
Join Date: Mar 2007
Chapter/Region: International
Location: pls go
Default

Quote:
Originally Posted by hauntedwrx View Post
Why would you say those are weak numbers for your height/weight?
Quote:
Originally Posted by TurismoLou View Post
It's not about height/weight, it's about desire, nutrition, experience, consistency, and the right plan.
WEll I had no real routine and was weak, and others my size were just throwing up more weight than I ever could, but I guess that's what SS and proper training/nutrition and determination do. I'm very happy and looking forward to attacking the gym viciously like I did today and breaking more PR's in the future.

up next, I work on my DL.
Swizz_dub is offline  
Old 01-14-2011, 02:34 AM   #329
poison
NASIOC Supporter
 
Member#: 37678
Join Date: May 2003
Chapter/Region: SCIC
Default

I know some of you don't frequent the supp thread, so I'll post it here. Win $1000 in supps. Or not. Reference motorpotor, or whoever you like. Maybe reference scgt, pay him back for all his help over the years.

http://forum.bodybuilding.com/showth...hp?t=130843013
poison is online now  
Old 01-14-2011, 04:06 AM   #330
missnexa
Scooby Specialist
 
Member#: 116754
Join Date: Jun 2006
Chapter/Region: MAIC
Location: Philadelphia
Vehicle:
2015 STI
big white rice engine now

Default

Nice work swizzy!

treadmill - 8 x 5 min (4 min jog; 1 min sprint)

t-minus 15 days. ugh.
missnexa is offline  
Old 01-14-2011, 04:50 AM   #331
saltYmirv
Scooby Newbie
 
Member#: 165457
Join Date: Nov 2007
Chapter/Region: BAIC
Location: your mother
Vehicle:
'02 CBR F4i Red
'89 BroRunner Black

Default

Quote:
Originally Posted by TurismoLou View Post
Maybe you can decrease your workouts to two heavy sessions a week? Just noting something Wendler mentioned:

Modification #2: I'm a busy guy and hitting the gym four times a week is tough. Any lower frequency ideas that still yield gains?

"I get this a lot, and I have a kick-ass answer. Move everything to two times a week and do the following:

Week 1:

Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:

Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

That's it.

I've advised a lot of busy guys to follow this routine and virtually all got bigger, stronger, and in better shape faster — and for longer — because there's so much less potential for burnout."

With the reduced frequency, Wendler says there's no need to deload, and each training cycle now goes six weeks instead of the usual four.

And for those guys who think that this sounds like their mama's split, Wendler says look out.

"The 5 x 10 assistance work is no joke, if you hit it hard. It's definitely not a ***** split — in fact, it could be the best variation of all.

Following this split is the reason I decided recently to do another meet."

Twice a week of lifting: Are you sure that's enough volume?

"I think most guys — even guys with all kinds of time to train — would be better off stripping down their volume and stepping up their conditioning," says Wendler.

"Something almost magical happens to the body when you get in great condition. You look better, feel better, and you perform better.

This is essentially what we did when I played football and I seem to recall that everyone on the team was in shape."
I like the look of this and I'm going to try it out. It will be nice to free up some time in my schedule. I started today with week 1 Thursday. I am going to switch Leg Press to weighted lunges because I don't have a machine to do that. I need to look up how to do a safety bar squat on Monday too

Flat Bench: 145x10x3 (coming to a complete stop at the bottom, integrity!)
Incline Bench: 115x10x3 (complete stop again, noticeably more difficult than the bump and run)
DB Presses: 35x10x5
DB Rows: 80x10x5 (per arm)
Bicep Curls: 30x10x4 (different types for each set)

my friend (lifting partner) says this won't build a lot of strength very quickly. Doing bench press once every 2 weeks will see slow gains. I am hoping the other exercises will help to strengthen supporting muscles.

Also, for hill sprints, how much distance is he talking or for how long should you do these?
saltYmirv is offline  
Old 01-14-2011, 07:18 AM   #332
hauntedwrx
Scooby Newbie
 
Member#: 115104
Join Date: May 2006
Chapter/Region: MAIC
Location: Ohio
Vehicle:
2003 WRX
Sedona Red Pearl

Default

Quote:
Originally Posted by TurismoLou View Post
It's not about height/weight, it's about desire, nutrition, experience, consistency, and the right plan.
I was just wondering why he thinks that is bad for himself, those are good numbers for a person of his stature.
hauntedwrx is offline  
Old 01-14-2011, 08:59 AM   #333
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

Quote:
Originally Posted by saltYmirv View Post
In a row? That's impressive. I did 16 in a row once (just BW) and was quite enthused

Dunno if you guys know about this website, but it lists all the muscle groups and shows exercises that work them. It also has a .gif of how to do it properly. Great resource for knuckleheads like myself

http://www.exrx.net/Lists/Directory.html
LOL I wish. This was in total. The most I got was 7 in a row with the extra weight.
peepshow is offline  
Old 01-14-2011, 09:36 AM   #334
TurismoLou
Scooby Specialist
 
Member#: 9480
Join Date: Aug 2001
Chapter/Region: International
Location: Man of Mystery
Vehicle:
2011 Wrangler Unlim.
Anti-hybrid

Default

Quote:
Originally Posted by hauntedwrx View Post
I was just wondering why he thinks that is bad for himself, those are good numbers for a person of his stature.
"good numbers" are relative. They may be good numbers for him, and for a lot of other people. But as he mentioned there arr a lot of other people his size much stronger. I lift a lot heavier than that and I don't consider my numbers good.
TurismoLou is offline  
Old 01-14-2011, 09:37 AM   #335
weasel
Scooby Newbie
 
Member#: 20794
Join Date: Jul 2002
Default

Warmup

Deadlift: 120x5, 150x5, 180x3, 195x5, 225x5, 255x6, 185x10x4, 165x10
DB Side Bend: 40x10x3
Hill Sprints

BW: 154
weasel is offline  
Old 01-14-2011, 11:12 AM   #336
Thug
Precious ❄
 
Member#: 603
Join Date: Dec 1999
Chapter/Region: NESIC
Location: Norfeast
Default

Quote:
Originally Posted by Thug View Post
I want to see 199 lbs on the scale.

Down to 211 as of this morning. I was 221 in early December. Eating my Greek yogurt, whey protein and granola right now. Although I probably will splurge and have 2 slices of pizza for lunch, since it's Friday.
Thug is offline  
Old 01-14-2011, 11:14 AM   #337
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2016 Red Pirate Cat
1981 CJ-7

Default

Cracked 196 this AM. I was 214 in September.

On the menu today,

25-15-10-15-25
Power Snatch (95lb Rx)
Box Jumps
Neek is offline  
Old 01-14-2011, 12:43 PM   #338
Physics Junkie
Scooby Specialist
 
Member#: 65609
Join Date: Jul 2004
Chapter/Region: SCIC
Location: <3s me some SCIC.
Default

My trainer is getting deported to Poland. It looks like I'll be starting crossfit next week and going back to the 5x5 for now.
Physics Junkie is offline  
Old 01-14-2011, 01:24 PM   #339
Gcbinc
Scooby Newbie
 
Member#: 28459
Join Date: Oct 2002
Chapter/Region: South East
Location: I was over there
Vehicle:
But I'm over
here now.

Default

Quote:
Originally Posted by Neek View Post
Cracked 196 this AM. I was 214 in September.

On the menu today,

25-15-10-15-25
Power Snatch (95lb Rx)
Box Jumps
Neek, what's your monthly $$ bill for crossfit and how often are you there? (if that's out of line to ask publicly, lemme know in PM please).

I am considering a move if my trainer quits my gym.

GeoB
Gcbinc is offline  
Old 01-14-2011, 01:29 PM   #340
Parsons
Scooby Newbie
 
Member#: 65688
Join Date: Jul 2004
Chapter/Region: NESIC
Location: Milton, NH
Vehicle:
2001 junkyard heap
Black/dirt

Default

Quote:
Originally Posted by Physics Junkie View Post
My trainer is getting deported to Poland. It looks like I'll be starting crossfit next week and going back to the 5x5 for now.
Wow, that's random. Could be the best skipping the gym excuse ever if you wanted to use it. Is that the guy you tried talking to who didn't speak any english but his hot wife did, or am I mistaking you for someone else?

Max weight squats today.
135x10
155x8
175x6
225x4
275x4
295x1
315x1
335x1
355x1 Tried a belt at this point, makes a big difference pushing your abs against the belt to tighten your core up.
365x1 PR
I was having trouble before doing 305x4 before, just felt strong today, and of course the belt helped.

So what do you guys feel is the acceptable amount of gear to use on squats before you're 'cheating'. Most people use belts on heavy squats, right? Anything else?

So one of my goals for 2011 was to hit 1000lb with DL/squat/bench, maybe I set my sights a little low? DL+squat I'm at 730lbs. That leaves only 270 on bench, which I know I can do.
Parsons is offline  
Old 01-14-2011, 01:59 PM   #341
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2016 Red Pirate Cat
1981 CJ-7

Default

Quote:
Originally Posted by Gcbinc View Post
Neek, what's your monthly $$ bill for crossfit and how often are you there? (if that's out of line to ask publicly, lemme know in PM please).

I am considering a move if my trainer quits my gym.

GeoB
It's unfortunately not cheap. Ours is $150/month for unlimited. $100/month for a 2nd family member unlimited. I think they do $100/month for 2 workouts a week. However they do have a ton of discounts also, for police, fire, paramedics, military, students, etc...obv none of which apply to me.

The way I see it, I can't compare it to a $300/year gym membership, more like personal training which is right at that price point anyway. But if it's keeping me coming back and I'm seeing results, then with my family history it's pretty priceless.

I have been going 6 days a week. Probably too much, and I may back it down to 5, but I've been careful about identifying early overuse symptoms and treating aggressively, I ice/stretch most nights after I get home. Since I started aggressively working on mobility and flexibility a few weeks ago, my nagging 39 y/o aches and pains have all but resolved.

If you are interested, I know they'll let you do up to a week for free to try it out, if you go with CF Hardcore let me know and I'll try and meet up with you.
Neek is offline  
Old 01-14-2011, 02:20 PM   #342
Tim K.
Scooby Specialist
 
Member#: 214
Join Date: Aug 1999
Location: Sumter, SC
Vehicle:
2014 Massey Ferguson
Red

Default

Quote:
Originally Posted by Parsons View Post
Wow, that's random. Could be the best skipping the gym excuse ever if you wanted to use it. Is that the guy you tried talking to who didn't speak any english but his hot wife did, or am I mistaking you for someone else?

Max weight squats today.
135x10
155x8
175x6
225x4
275x4
295x1
315x1
335x1
355x1 Tried a belt at this point, makes a big difference pushing your abs against the belt to tighten your core up.
365x1 PR

Congrats on the big PR!

I was having trouble before doing 305x4 before, just felt strong today, and of course the belt helped.

So what do you guys feel is the acceptable amount of gear to use on squats before you're 'cheating'. Most people use belts on heavy squats, right? Anything else?

So one of my goals for 2011 was to hit 1000lb with DL/squat/bench, maybe I set my sights a little low? DL+squat I'm at 730lbs. That leaves only 270 on bench, which I know I can do.
It's only cheating if you're breaking the rules of the federation in which you're lifting. Otherwise, you're training and the only rules in training is to get your work done, do it right, and get stronger.

Some morons think wearing a belt is 'cheating'. Those idiots need to get a life. It is generally accepted that a belt and knee wraps are considered 'raw'. Others feel 'raw' is belt only. Honestly, the debate is completely, utterly meaningless.

If you're competing, conform to the rules of the meet. If you're training, stick to your plan and SFW!

365 with only a belt is an accomplishment. You have every reason to be proud of your lift!

Myself, I'm a bit of a gear whore. The heavier the squat, the more gear I wear. Even then, for the heaviest efforts, its only a belt, knee wraps, and single ply briefs. To keep the 'raw' folks happy, I squat barefoot.
Tim K. is offline  
Old 01-14-2011, 02:41 PM   #343
poison
NASIOC Supporter
 
Member#: 37678
Join Date: May 2003
Chapter/Region: SCIC
Default

Barefoot? You might drop it on your toe and sue!
poison is online now  
Old 01-14-2011, 02:42 PM   #344
Slvrblt
Scooby Guru
 
Member#: 4811
Join Date: Mar 2001
Chapter/Region: NESIC
Location: Warper of Young Minds
Vehicle:
2014 Focus ST
NESIC track Ho #35

Default

Quote:
Originally Posted by poison View Post
Barefoot? You might drop it on your toe and sue!
which would be great because Tim has a home gym

I'd try barefoot or just socks but shoes are required in my new gym
Slvrblt is offline  
Old 01-14-2011, 02:43 PM   #345
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2016 Red Pirate Cat
1981 CJ-7

Default

Quote:
Originally Posted by poison View Post
Barefoot? You might drop it on your toe and sue!
I wear my Vibram FF's for any oly heavy days.
Neek is offline  
Old 01-14-2011, 02:49 PM   #346
poison
NASIOC Supporter
 
Member#: 37678
Join Date: May 2003
Chapter/Region: SCIC
Default

My bally's won't let you train barefoot or in open toed stuff. You know, because a Nike Free will stop that 405 DL cold when you drop it on your foot.

I started running barefoot at bally's on the treadmill last year. They caught wind and freaked out. I bought Vibrams and they looked like their heads were going to explode, then they decided to ignore it. Morons.
poison is online now  
Old 01-14-2011, 04:01 PM   #347
240kat
Scooby Newbie
 
Member#: 90366
Join Date: Jul 2005
Chapter/Region: MAIC
Vehicle:
1997 Cherokee
Red

Default

Quote:
Originally Posted by Neek View Post
I wear my Vibram FF's for any oly heavy days.
are they any cheap shoe options? I don't like the idea of spending $80 on a pair of shoes I'd wear for an hour, two or three times per week. I currently wear some Vans:

240kat is offline  
Old 01-14-2011, 04:06 PM   #348
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2016 Red Pirate Cat
1981 CJ-7

Default

Quote:
Originally Posted by 240kat View Post
are they any cheap shoe options? I don't like the idea of spending $80 on a pair of shoes I'd wear for an hour, two or three times per week. I currently wear some Vans:

Chuck Taylors. The choice of cheap powerlifters for decades.

Neek is offline  
Old 01-14-2011, 04:20 PM   #349
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2016 Red Pirate Cat
1981 CJ-7

Default

This girl's barefoot without problems:

Neek is offline  
Old 01-14-2011, 05:47 PM   #350
hauntedwrx
Scooby Newbie
 
Member#: 115104
Join Date: May 2006
Chapter/Region: MAIC
Location: Ohio
Vehicle:
2003 WRX
Sedona Red Pearl

Default

Quote:
Originally Posted by TurismoLou View Post
"good numbers" are relative. They may be good numbers for him, and for a lot of other people. But as he mentioned there arr a lot of other people his size much stronger. I lift a lot heavier than that and I don't consider my numbers good.
I'm just trying to encourage the guy a bit. Who cares how much everyone else is lifting if your trying to reach personal goals. Good numbers are relative, it shows progress.
hauntedwrx is offline  
Closed Thread

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
OT Fitness Thread 2009 SCGT Off-Topic 3894 01-05-2010 09:25 AM
OT Fitness Thread 2010 FlatWReX Off-Topic 13 12-22-2009 03:21 PM
OT Fitness Thread 2008! Tim K. Off-Topic 5326 03-20-2009 11:59 AM
OT Fitness Thread 2007! SCGT Off-Topic 4748 03-27-2008 10:32 AM
OT Fitness gurus - what's your 06 strength training? Full_Clip Off-Topic 2701 09-23-2007 09:20 AM

All times are GMT -4. The time now is 12:56 PM.


Powered by vBulletin® Version 3.7.0
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
Powered by Searchlight © 2018 Axivo Inc.
Copyright ©1999 - 2017, North American Subaru Impreza Owners Club, Inc.