The Amazing Race: Fitness Thread / Work-Out Thread

[Average_Jerk]

Mine cycles heavy weight, speed and reps. so example is this week:

weds - heavy deadlifts
fri - bench for reps
sun - speed squats

then next week they will be switched around, and the following week switched again

[andybob]

My current program is working well for me. Only day I am going to switch up a little is shoulders. I do a lot of supersets and I just feel I'm not making progress. Going to start doing things a little different tomorrow and stick to that for the next 6 weeks.

For the most part I stick to the 8-12 rep range and on big lifts I'll add a lest set of 2 heavy reps with a drop set on some weeks.

[benz88]

im just going to go 135x5x5 Friday, Monday 145x5x5, 155x5x5 Wed

[Average_Jerk]

Also 2 weeks-ish into that new 5x5 routine, friend just pointed out that ive been doing the bench part wrong. I Didn't know it was supposed to be straight sets for 5, thought you ramped up to final weight. Was wondering why I couldnt Gain any weight

yea. typically a bench day for me when on a 5x5 was something like

95x5
135x5
185x5
225x5x5

or something along those lines lol

The last time I ran a similar program was Madcow 5x5, which is a little different. Mon is ramping up to a heavy set of 5 on squat bench and barbell row for a total of 5 sets each movement. Wed is ramping up to a heavy set of 5 on deadlift and overhead press, but moderate weight on squat for a total of 4 sets per movement. But Friday is different.

Squat/Bench/Row
4 sets x5 reps ramping up
1 heavy set of 3 (heavier than monday reached)
1 set of 8 at about 80% of the previous heavy weight

Then on monday the heaviest set of 5 per movement is the weight that you did 3 of on the previous week.

I really liked the program a lot. Ran it for almost a year straight and made solid gains. But I got bored and needed to change it up

[benz88]

Also 2 weeks-ish into that new 5x5 routine, friend just pointed out that ive been doing the bench part wrong. I Didn't know it was supposed to be straight sets for 5, thought you ramped up to final weight. Was wondering why I couldnt Gain any weight

[benz88]

I know when dieting hard I wont be able to move as much weight, and I'm ok with that that.
.

Get on the gear and you'll move more while cutting lol

[Average_Jerk]

After a few months of trying to make my own program, I found that I just cant do it. Not so much the programming part of it, but I get lazy with it and lose motivation quickly

[Average_Jerk]

today is day 1 of week 1 of a new program. Deadlift day

Deadlift
work up to 5x2x310
Block pulls
work up to 2x1-3x330
Deadlift from 2" deficit
work up to 2x4-6x290
Pendalay rows
Good mornings
Back raises

But first, an awesome breakfast. And coffee

[Average_Jerk]

Not a bad article.

Really it just breaks down to what you want your end goal to be. My goal isn't to be a powerlifter, I like the traditional aesthetic natural bodybuilding stuff. If that means not putting on, or even sacrificing a little muscle to lean down, I'm ok with that. I know when dieting hard I wont be able to move as much weight, and I'm ok with that that.

After this summer I am going to go back on a clean bulk routine for the winter and hopefully put on some more mass and then diet again in the spring.

oh yea, goals make all the difference.

[andybob]

http://www.jtsstrength.com/articles/...part-2-cardio/

Not a bad article.

Really it just breaks down to what you want your end goal to be. My goal isn't to be a powerlifter, I like the traditional aesthetic natural bodybuilding stuff. If that means not putting on, or even sacrificing a little muscle to lean down, I'm ok with that. I know when dieting hard I wont be able to move as much weight, and I'm ok with that that.

After this summer I am going to go back on a clean bulk routine for the winter and hopefully put on some more mass and then diet again in the spring.

[Average_Jerk]

http://www.jtsstrength.com/articles/2014/04/29/fat-loss-powerlifting-part-2-cardio/

[andybob]

Do you guys follow any fitness/lifting stuff online?

Heres some great cardio info I got recently in an email from one of the blogs I read occasionally

"You are doing it wrong. Let’s get one thing straight, cardio is NEVER beneficial for optimal strength. There is almost a linear interference with cardio on strength & hypertrophy (1). This interference is also proportional to the duration of the cardio exercise (yes I’m looking at you Mr. Low Intensity for an hour). So what’s optimal for cardio? Well quite frankly… NONE.

..... So to break it down:

Best case: No cardio"

Mind posting the article?

I'd like to know the research behind it and how they came to that conclusion.

I look at a guy like Tom Platz who had some of the best wheels of all time. He'd do 2 hours of squats and then ride a stationary bike 20 miles.

Really interested to know the research behind it though.

[benz88]

Yeah more I read the less I want to do cardio, I only do it After I lift and its a 20min incline walk lol.I just need to get rid of this little gut I got and the man handles I have left.

[Average_Jerk]

Do you guys follow any fitness/lifting stuff online?

Heres some great cardio info I got recently in an email from one of the blogs I read occasionally

"You are doing it wrong. Let’s get one thing straight, cardio is NEVER beneficial for optimal strength. There is almost a linear interference with cardio on strength & hypertrophy (1). This interference is also proportional to the duration of the cardio exercise (yes I’m looking at you Mr. Low Intensity for an hour). So what’s optimal for cardio? Well quite frankly… NONE.

..... So to break it down:

Best case: No cardio"

[JLowery28]

Well guys, I've been dieting for a little while and went from my favorite heavy-low rep sets to a lighter weight-more rep sets. For the past month or so I haven't done a set under 10 reps. It's typically in the 15-12 range but who really cares. Went from 189 down to about 175 in this picture taken today. Been trying to get down and peak for vacation in Cyprus, we leave tomorrow so wish me luck haha. Excuse the hair, just woke up and threw some shorts on.