Sorry for double post:
SI; http://forum.bodybuilding.com/showthread.php?t=131379243
Starting Strength FAQ
SI; http://forum.bodybuilding.com/showthread.php?t=131379243
Starting Strength FAQ
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The Fysical Phitness Thread
- Thread starter Psycho
- Start date
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what
Alright so I decided to start up working out again for probably the third time in my life, except this time it is actually going well. Been going for 2 months now, and I have to say I am extremely happy with how things are going, and at this point cant imagine stopping any time soon.
The major things that made it work this time are: 5x5 and protein. I am not sure which was more important or how much each contributed, but I pretty much just followed the 5x5 (slightly altered; see below) and I am already getting big after 2 months.
Basically what I have done is come up with 3 rotations (instead of the 5x5 two rotations) and just alternate every day. Here they are:
Workout A:
Squat 5x5
Bench Press 5x5
Rows 5x5
Chin-ups until fail x3
Push-ups until fail x3
Workout B:
Squat 5x5
Overhead Press 5x5
Deadlift 3x5 (fuck 1x5, that's not enough)
Chin-ups until fail
Push-ups until fail
Workout C:
Run a mile on treadmill
Assorted Bicep and Tricep workouts (haven't even stabilized this part yet, been experimenting)
Sit-ups until fail
Basically I do Monday to Friday every day, and I go ACBC and repeat. I workout either before lunch or before dinner, and when I come home I make a huge meal, usually involving either tuna at lunch or chicken/steak at dinner, and also take a protein shake. Other than that I haven't touched my diet.
So that is the "good", and should be used as motivation for people wanting to start off, and to attest for this 5x5 stuff. I blindly trusted the people in this thread and so far I feel like I made a good choice.
Now for the "bad" which isn't bad by any means, but why I posted. I feel like this workout does not hit my pecs or abs enough, so how should I change it?
I have noticed that my shoulders have been getting much bigger, my triceps have exploded, my biceps are doing well, and the back is coming along well. My lower body is doing great from the squats. My pecs are strong near/under my arm but elsewhere I feel like I could go at them more. I have naturally fatty pecs and I really want to build them into rocks. I feel like the weeks where im only benching once a week (basically weeks I start on B instead of A) just wont cut it for the pecs.
As for my abs, what might have been a pot belly before now firmly looks like one compared to all my other flourishing muscles, so how should I go about changing this? Run more? Ab-Ripper X? Sit Ups every day? I am listening.
Thanks ^___^
The major things that made it work this time are: 5x5 and protein. I am not sure which was more important or how much each contributed, but I pretty much just followed the 5x5 (slightly altered; see below) and I am already getting big after 2 months.
Basically what I have done is come up with 3 rotations (instead of the 5x5 two rotations) and just alternate every day. Here they are:
Workout A:
Squat 5x5
Bench Press 5x5
Rows 5x5
Chin-ups until fail x3
Push-ups until fail x3
Workout B:
Squat 5x5
Overhead Press 5x5
Deadlift 3x5 (fuck 1x5, that's not enough)
Chin-ups until fail
Push-ups until fail
Workout C:
Run a mile on treadmill
Assorted Bicep and Tricep workouts (haven't even stabilized this part yet, been experimenting)
Sit-ups until fail
Basically I do Monday to Friday every day, and I go ACBC and repeat. I workout either before lunch or before dinner, and when I come home I make a huge meal, usually involving either tuna at lunch or chicken/steak at dinner, and also take a protein shake. Other than that I haven't touched my diet.
So that is the "good", and should be used as motivation for people wanting to start off, and to attest for this 5x5 stuff. I blindly trusted the people in this thread and so far I feel like I made a good choice.
Now for the "bad" which isn't bad by any means, but why I posted. I feel like this workout does not hit my pecs or abs enough, so how should I change it?
I have noticed that my shoulders have been getting much bigger, my triceps have exploded, my biceps are doing well, and the back is coming along well. My lower body is doing great from the squats. My pecs are strong near/under my arm but elsewhere I feel like I could go at them more. I have naturally fatty pecs and I really want to build them into rocks. I feel like the weeks where im only benching once a week (basically weeks I start on B instead of A) just wont cut it for the pecs.
As for my abs, what might have been a pot belly before now firmly looks like one compared to all my other flourishing muscles, so how should I go about changing this? Run more? Ab-Ripper X? Sit Ups every day? I am listening.
Thanks ^___^
switch out pushups for dips (at least for the OHP days), and that should give you more chest work. Seeing your abs is 100% diet related, and squats, deadlifts and overhead press should already be giving them more than enough work. You'll have to switch over to a cut eventually to lower your bodyfat%
You could try Dumbbell Flys, which is a fave of mine. Throwing in or swapping your regular benching workout with Incline/Decline press to try hitting different parts of your pecs. (no two people are the same so as Im sure you've guessed, you kinda need to experiment to find out what works for you)
Just some suggestions.
Just some suggestions.
Ok, I am a goalkeeper for my team, and I am getting back into a new season. So I havent played for about 3 months. My reaction time, which mind you is very important in goalkeeping (in one vs one situations, quick thinking) has slowed down by some, and it isnt what it was normally when it was sharp and quick. I need workouts for me to:
-Get better reflexes
-Improve start up speed in running (for example I want to be able to run a short distance 5-20 metres at a high speed)
-Improve jumping skills (diving purposes)
Please I need help, I finished U15s and now in U16s which is when things get harder and more serious. Thank you
-Get better reflexes
-Improve start up speed in running (for example I want to be able to run a short distance 5-20 metres at a high speed)
-Improve jumping skills (diving purposes)
Please I need help, I finished U15s and now in U16s which is when things get harder and more serious. Thank you
I'm not what sure you could really do for reflexes.
For speed, run short distant sprints at your top speed, doing leg workouts in general will contribute as well.
Jumping skills is another tough one, I don't know if your familiar with the term "Michael Jordans" but they help build jumping strength.
For speed, run short distant sprints at your top speed, doing leg workouts in general will contribute as well.
Jumping skills is another tough one, I don't know if your familiar with the term "Michael Jordans" but they help build jumping strength.
Thank you for the contribution, what are some leg workouts that you would suggest. And could you explain what Micheal Jordans are? I Australian, but I assume MJs have something to do with basketball.
Also do you think, that improving my hand-eye co-ordination would improve reflexes?
i.e. Throwing a small ball against a wall, constantly
Also I dont weightlift, because my friend used to and now he is shorter than my mom, and thats saying something
Also do you think, that improving my hand-eye co-ordination would improve reflexes?
i.e. Throwing a small ball against a wall, constantly
Also I dont weightlift, because my friend used to and now he is shorter than my mom, and thats saying something
Adding 5 pounds to everything except deadlift and military press isn't hard with 3x5. Even adding 10 pounds to deadlift each session isn't even hard.
I played Goalkeeper for a good while back in freshman to junior year, and I can tell you the only way you can improve your reflexes is to play a lot of soccer. For jumping higher you can always to exercises that make your legs stronger, which i'd sugges jumping higher. This is all the advice I can give you really. I wasn't the best goalie, I was probably a short one (I'm 5'9 1/2) so I can tell you if you're tall you already have an advantage.
Handball (don't know what its official name is but it's what mexicans call it) is the best hand-eye-coordination game ever.
It's not that hard with 5x5 either. You'll stall quicker but it won't happen for a long, long time if you're just starting out, and there are benefits to doing 5x5 over 3x5. 5x5 is more beneficial because more reps will give you more practice on form, you get more size with arguably equal amounts of strength, AND it's easy to switch to 3x5 from 5x5 when the weight gets really heavy and you stall a lot.
Shaq lifted weights starting when he was 13. He is taller than my mom. (also you seem to be implying that your friend was taller than your mom and became shorter, which i don't think you meant to. unless that happened. in which case, what the hell ?_?)
@Venom,
I think what pope what saying was you said that you aren't adding weights every workout in 5x5 when you actually are adding 5lbs every workout. i also share his 'what' sentiment unless you mean you're not going to plateau as fast or something idk
@Jackal
Any reason for Chin-ups > Pull-ups?
echoing pope: dips > push up, but i have it on both days. bench and dips may seem redundant since they essentially work the same muscles (pecs / triceps) but push ups did the same thing and with dips, you're gonna have to balance yourself (your feet are not stabilizing you). and you wanna work your pecs hard anyway, so there ya go :D start with bodyweight, once you can do 1x15 go back to 3x5 and i'd increase weight by 2.5 lbs if you can (rucksack to hold weight / hold between knees / whatever works [this was in the sl ebook).
i don't do dips and all i've done is read people's logs over the years on SL. important: do BAR dips. bench dips suck, dips with chairs suck, you'll break your shoulders. only do dips with bars. there was this one guy, strong4rugby maybe...anyway he dislocated his shoulder or something do chair dips.
ab work: "Prone Bridges train the stabilizing function of your abs, Reverse Crunches train flexion."
Prone Plank:
1.) Arms 90 degree to body.
2.) Straight line from shoulders to ankles
3.) Keep abs and glutes tight (yes)
4.) Important to control hip height, for this is the first portion to typically fall.
If you can do this for over a minute, it's time to start doing some variations.
Variations:
1.) Single leg prone. Just lift it up, wait, do the other leg. You should feel that squeeze in the hip area of the lifted leg.
2.) Side bridge. Follow same 1-4 of the prone; but feet stacked on one side, then other.
3.) Variation of side: Holding weight overhead, doing a light-weight low-row on cables
1.) Arms 90 degree to body.
2.) Straight line from shoulders to ankles
3.) Keep abs and glutes tight (yes)
4.) Important to control hip height, for this is the first portion to typically fall.
If you can do this for over a minute, it's time to start doing some variations.
Variations:
1.) Single leg prone. Just lift it up, wait, do the other leg. You should feel that squeeze in the hip area of the lifted leg.
2.) Side bridge. Follow same 1-4 of the prone; but feet stacked on one side, then other.
3.) Variation of side: Holding weight overhead, doing a light-weight low-row on cables
golden rule: trust yourself more than you trust anyone else; if anything we mention that you try feels weird / isn't working, then say 'fuck it' and go back to what was comfortable and working before
also, blindly following people in this thread got me where i am today (less fat and shit) so i heavily approve of your methodology
real men do dragon flags for abs
also, what do you weight junkies think of 5x3 sets/reps instead of 3x5 or 5x5? once this track season ends (don't wanna focus on weights IN season when I should be focusing on the more important workouts and races), I plan on hitting the weights, mostly because I feel like leg strength is the limiting factor of my sprinting speed (i.e. I have no problem going 220+ strides per minute, but I can't put enough force on the ground) and I'll be needing more and more sprinting speed as I get to a higher level in the 800 and 1500. thus, I'll be lifting weights. however, muscle takes extra oxygen to move, so I really don't wanna gain more than 5-10 pounds. soooo, would 5x3 be a better way to maximize the strength gains while minimizing the mass gains? I know low reps is better, so I'll probably stick in the 3 rep range, but should I do 5x3? 3x3? obviously if I run 70+ miles a week and only eat enough calories to be like at maintenance plus or minus like 100 or 200, I won't be able to gain weight, but I'm worried that by eating so little I won't be able to recover and gain strength either, thus making my efforts in the gym useless.
thoughts?
also, what do you weight junkies think of 5x3 sets/reps instead of 3x5 or 5x5? once this track season ends (don't wanna focus on weights IN season when I should be focusing on the more important workouts and races), I plan on hitting the weights, mostly because I feel like leg strength is the limiting factor of my sprinting speed (i.e. I have no problem going 220+ strides per minute, but I can't put enough force on the ground) and I'll be needing more and more sprinting speed as I get to a higher level in the 800 and 1500. thus, I'll be lifting weights. however, muscle takes extra oxygen to move, so I really don't wanna gain more than 5-10 pounds. soooo, would 5x3 be a better way to maximize the strength gains while minimizing the mass gains? I know low reps is better, so I'll probably stick in the 3 rep range, but should I do 5x3? 3x3? obviously if I run 70+ miles a week and only eat enough calories to be like at maintenance plus or minus like 100 or 200, I won't be able to gain weight, but I'm worried that by eating so little I won't be able to recover and gain strength either, thus making my efforts in the gym useless.
thoughts?
I understand where you're coming from because I remember when squatting 110 pounds 5x5 was easy. When you get to 190-200 then it's when 5x5 starts to get hard as hell. I'm not putting down 5x5 or nothing but for a beginner is the best, not for a person who is 6+ months into a strength routine.
SI; you're probably better off doing 5x5 for now, but you'll see what I mean in some months.
I do 5x3 on power cleans only, since 5 in a row at max weight seems to be too much. You pretty much use all your muscles performing the power clean.
Don't take my words for it, but a sprinter like you that runs a shitload and trying to lift weights and gain muscle, I don't really see both of them working together. You can probably gain 10 pounds, but it would be very slow progress at the pace of the cardio you do.
Also whats up we haven't talked in forever
i don't wanna gain muscle, just strength. I bet if I didn't gain a pound but upped my squat 100 pounds, I could throw down some real killer times. they don't REALLY go all that well together, hence my waiting till the off-season, when the running is in general much easier. when that comes, I gotta be ready though. I hear about people adding 30-50 pounds a week to their squats and deadlifts in the beginning from noob gains, so 100 pounds in 4 months shouldn't be too hard even with the extra running.
edit: I just thew down 3x3x200m with 100m walk recovery between reps and 10 min standing recovery between sets. times were as follows
23, 30, 30, 25, 28, 28, 23, 25, 28
looks I don't have to worry about sprinting speed if I can throw down a 23 second 200m twice, IN PRACTICE
yeah, I'm pumped as FUCK. gonna throw down some mean ass 800 times this year
23 / 2 = 11.5...so theoretically...100m in 11.5 s? ._.
this is like demotivating my running haha, how am i ever gonna get that good i don't wanna be the lameass slow runner :P
but congrats bro
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e: i don't have my rack yet so i'm still working out at school. coach made us do, get ready for this, 10x5 185 deadlifts. >__> it wasn't a lot of trouble but it was so dumb .-. who the fuck does 10x5, 10 fucking sets! so useless. and we did 50 yards of spider man crawls w/ push ups (if you don't know what they are, hand to knee push up other hand to knee push up continue for 50 yards) and then he wouldn't let me bench afterwards because "i wore my arms out". fuck man, we only did 50 yards. normally we do 300-400. anyway done venting continue on with your daily lives.
e2: "my greatest talent is my ability to not get injured" -stathakis
first race is this saturday, and I cannot contain my excitement. gonna go in the 800/mile. coach predicts 1:58 and 4:37, which sounds about right. I'll get back to y'all with results
edit: woke up really sick and ran 2:09 / 4:52. probably shouldn't have run at all, but I've been waiting for this for too long.
fuck my tits, I fucking hate being sick.
edit: woke up really sick and ran 2:09 / 4:52. probably shouldn't have run at all, but I've been waiting for this for too long.
fuck my tits, I fucking hate being sick.
Track starts next Monday, even though there's still snow out...
Anyhow, for tracking sakes, my goal for this season is around 10.7 seconds for the 100m. My best last year was 11.3 seconds, but I didn't workout before that season. Last season was also my first year of track.
Anyhow, for tracking sakes, my goal for this season is around 10.7 seconds for the 100m. My best last year was 11.3 seconds, but I didn't workout before that season. Last season was also my first year of track.
The 800m is the suckiest and also the hardest race ever. I was never too great at it (best was 2:10ish) but I starkly remember feeling like shit after every race - I would always get a terrible headache and nausea. Total props if you end up breaking 2min this year. What grade are you in again?
I'm just finishing up 11th grade.
[begin rant]so guys, I had another race today. since I've been sick the past week, the instructions of my coaches were "sit tight, do just enough to win. treat it like a hard workout." Thus, I ran 2:11 800, 4:56 mile, and 53 400 (relay split). not stellar times, but hey I'm sick so yea. Thing is though, I sat and kicked the whole time (I won all the stuff. yeah it was a pretty slow meet but you know what I needed it). in the mile particularly, I ran a final 200m of 26 seconds. That's dangerously fast. I'm obviously still very aerobically weak and need a shit ton more jogging, but I think I have natural speed such that once I get a strong base behind me, I could go far. not sure how far, but with a 23 second 200 at 16 years old, I'd say I will have the raw speed for a world class 800. and since the raw speed is the big part that has to do with talent, I think I might be able to train my way to some hardcore times. yeah, it's far away but a guy's gotta dream right? everything points to this speed though. I went comfortably through the first lap of the 800 in 59 and proceeded to die in the second lap, which relies more on the aerobic system. I managed to close a 4:56 mile at 3:50 mile pace, and about 10 minutes later I managed to throw down a 53 second quarter. alas, the aerobic system takes the longest to train, but give me a summer with nothing to do, and I'll give you back to back 90+ mile weeks. it's too late for this season to do anything great, but I'll go sub 2. and then, a huge summer followed by a sub 16 5k. after that, I'll run 1:53 in high school and with 4 more years I'll be damned if I can't run 1:45. all you bitches just watch[/end rant]
[begin rant]so guys, I had another race today. since I've been sick the past week, the instructions of my coaches were "sit tight, do just enough to win. treat it like a hard workout." Thus, I ran 2:11 800, 4:56 mile, and 53 400 (relay split). not stellar times, but hey I'm sick so yea. Thing is though, I sat and kicked the whole time (I won all the stuff. yeah it was a pretty slow meet but you know what I needed it). in the mile particularly, I ran a final 200m of 26 seconds. That's dangerously fast. I'm obviously still very aerobically weak and need a shit ton more jogging, but I think I have natural speed such that once I get a strong base behind me, I could go far. not sure how far, but with a 23 second 200 at 16 years old, I'd say I will have the raw speed for a world class 800. and since the raw speed is the big part that has to do with talent, I think I might be able to train my way to some hardcore times. yeah, it's far away but a guy's gotta dream right? everything points to this speed though. I went comfortably through the first lap of the 800 in 59 and proceeded to die in the second lap, which relies more on the aerobic system. I managed to close a 4:56 mile at 3:50 mile pace, and about 10 minutes later I managed to throw down a 53 second quarter. alas, the aerobic system takes the longest to train, but give me a summer with nothing to do, and I'll give you back to back 90+ mile weeks. it's too late for this season to do anything great, but I'll go sub 2. and then, a huge summer followed by a sub 16 5k. after that, I'll run 1:53 in high school and with 4 more years I'll be damned if I can't run 1:45. all you bitches just watch[/end rant]
Kind of a late reply but just for reference, I'm doing 5x5 squats at 215 lbs right now, and stalling really hasn't been an issue for me (lower back issues are my main problem). So yeah you can ride 5x5 for a really long time, although I am about to switch to 4x5 or 3x5 because it's getting pretty brutal
well that says more about you than the program, but I'm just saying that switching from 5x5 to 3x5 when you're at that level will make it easier to progress even farther due to being used to an increased workload and having more practice on form, among other things.
had another race today, ran the 800 and 1600
so I was sitting nicely in 2nd place on the shoulder of the guy in first till about 500m into the race. we went through the first 400 in 61. at about 500 this asshole randomly slows down a shitload in a span of like 1 or 2 steps, so I crash into him and we both go immediately to a dead stop. we get passed by 1 or 2 guys and at this point I'm trying to pick speed back up and catch them. I end up passing most of them around the curve around 650-700m. I finally catch the last guy in the last 10 meters of the race to win in 2:07, which "technically" is a PR but honestly had I not come to a dead stop I'd probably have run like 2:02 or 2:03.
the mile was pretty silly. We go out in 65 seconds, come through the 800 in about 2:17, go through the 3rd lap in 3:27, and everything looks good. then I bonk like crazy and fade all the way to 4:55.... yeah, that's right. I ran the last lap at almost 6 minute mile pace. given this and the 200s in 23-24 and the 300s in 37-38 that I was throwing around in practice, I am 99% sure now that I am a 400/800 guy and not a 800/1500 guy. Maybe I'll try the open 400 next time instead of the 1600?
all in all, a pretty good day. I'd like to have gone 2:02, as that would build me some good confidence to go sub 2 next meet or maybe the meet after, but I'm still creeping up on that 2 minute barrier.
as for training, it's gonna get pretty intense for the next few weeks. I'm keeping the mileage around 60 per week, but now on non-workout days, I'm gonna be doing the morning runs at 6:20-6:30 pace instead of the usual 7 minutes, and the friday easy run is turning into 5xmile or 8x1000m or something along those lines, aerobic power style. I dunno how much I can gain at this point in the way of speed, because it sounds like I can run 51-52 for the 400, which should be PLENTY to go sub-2. thus, it's all gonna be about the aerobic system while maintaining high end speed.
so yea, just checkin in with ya guys.
so I was sitting nicely in 2nd place on the shoulder of the guy in first till about 500m into the race. we went through the first 400 in 61. at about 500 this asshole randomly slows down a shitload in a span of like 1 or 2 steps, so I crash into him and we both go immediately to a dead stop. we get passed by 1 or 2 guys and at this point I'm trying to pick speed back up and catch them. I end up passing most of them around the curve around 650-700m. I finally catch the last guy in the last 10 meters of the race to win in 2:07, which "technically" is a PR but honestly had I not come to a dead stop I'd probably have run like 2:02 or 2:03.
the mile was pretty silly. We go out in 65 seconds, come through the 800 in about 2:17, go through the 3rd lap in 3:27, and everything looks good. then I bonk like crazy and fade all the way to 4:55.... yeah, that's right. I ran the last lap at almost 6 minute mile pace. given this and the 200s in 23-24 and the 300s in 37-38 that I was throwing around in practice, I am 99% sure now that I am a 400/800 guy and not a 800/1500 guy. Maybe I'll try the open 400 next time instead of the 1600?
all in all, a pretty good day. I'd like to have gone 2:02, as that would build me some good confidence to go sub 2 next meet or maybe the meet after, but I'm still creeping up on that 2 minute barrier.
as for training, it's gonna get pretty intense for the next few weeks. I'm keeping the mileage around 60 per week, but now on non-workout days, I'm gonna be doing the morning runs at 6:20-6:30 pace instead of the usual 7 minutes, and the friday easy run is turning into 5xmile or 8x1000m or something along those lines, aerobic power style. I dunno how much I can gain at this point in the way of speed, because it sounds like I can run 51-52 for the 400, which should be PLENTY to go sub-2. thus, it's all gonna be about the aerobic system while maintaining high end speed.
so yea, just checkin in with ya guys.
solid times, even if a disappointing PR bro (still a PR amirite)
gl with your sub-2 on your next / after-next meeting though
i'm still just lifting but running is off and on. we've had storms like every other day. march comes in like a lion and stays that way for a while i guess.
gl with your sub-2 on your next / after-next meeting though
i'm still just lifting but running is off and on. we've had storms like every other day. march comes in like a lion and stays that way for a while i guess.
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