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Old 07-29-2011, 07:38 PM    (permalink
Rob S
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Some motivation for us all....

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Old 07-29-2011, 11:14 PM    (permalink
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I love olympic lifts. I work power cleans in with the 531 %s

call me crazy but I think a guy like Pyrros Dimas could hang with any NFL player when it comes to a 10 yard dash


http://www.youtube.com/watch?v=7I0xjPNGtLM
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Old 07-30-2011, 01:33 PM    (permalink
bernbabybern820
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I remember posting here a little more than one year ago because i benched 245 at 155 pounds. I'm 5'6 so it's not impressive as a taller person doing it but it was quite a mark.

Flash forward 1 year and 3 months later and i can barely bench 185 like 5 times now. Sigh. Accelerated nursing school is absolutely killing me. Can't do anything other than study and drink.
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Old 07-30-2011, 05:21 PM    (permalink
Rob S
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I remember posting here a little more than one year ago because i benched 245 at 155 pounds. I'm 5'6 so it's not impressive as a taller person doing it but it was quite a mark.

Flash forward 1 year and 3 months later and i can barely bench 185 like 5 times now. Sigh. Accelerated nursing school is absolutely killing me. Can't do anything other than study and drink.
Damn, that sucks dude. I always feel like such an ass when I neglect my training and get crushed the 1st day back.
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Old 08-02-2011, 05:15 PM    (permalink
Ravens1991
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Im Jealous of Landrys traps. I always wanted a big yoke. I first started seeing development once I started power cleaning.
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Old 08-05-2011, 07:16 PM    (permalink
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Well im currently testing my 1 rep maxes after 3 cycles on 531 here are my results.


Bench Press- 170-185
Squat-265-285
deadlift-300-350
overhead press-115-?


This system works
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Old 08-16-2011, 12:00 PM    (permalink
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I plan on starting a cycle of creatine.
Anyone have any recommendations?
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Old 08-16-2011, 02:02 PM    (permalink
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Originally Posted by Nalej View Post
I plan on starting a cycle of creatine.
Anyone have any recommendations?
Micronized creatine monohydrate.
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Old 08-21-2011, 03:18 PM    (permalink
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Anyone have experience doing square with a shrug bar.
Used it today bc all the squat stationary were occupied.
Felt good but i felt like i wasnt getting a full range of motion with it
Pro and cons?
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Old 08-21-2011, 04:25 PM    (permalink
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Getting back into it with all the distractions of summer gone. Motivation is at 10/10 right now.
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Old 08-21-2011, 08:07 PM    (permalink
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I plan on starting a cycle of creatine.
Anyone have any recommendations?
Go with C-Bol. Or Green Mag
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Old 12-01-2011, 07:34 AM    (permalink
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Anyboy ever try the insanity work out? I fell asleep on the couch last night and woke up at 4 am to the infomercial for it. I have been reading reviews on amazon and the great majority seem to be positive.

My gym routine is getting pretty stagnate and I want to try something new.

Anyone try this out?
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Old 12-01-2011, 10:21 AM    (permalink
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Anyboy ever try the insanity work out? I fell asleep on the couch last night and woke up at 4 am to the infomercial for it. I have been reading reviews on amazon and the great majority seem to be positive.

My gym routine is getting pretty stagnate and I want to try something new.

Anyone try this out?
Save the money...or download. Its just a high intensity interval training. Now you can make your own up, with some dumbells/bar and rack for the weight-cardio portion, pretty much do complexes. For strict cardio one find a field, now you can use cones, agility ladder, steps, or just the field. Go crazy switching form drill to drill or running as fast as you can taking a break for 1 or 2 mins, and then full speed again.
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Old 12-01-2011, 10:40 AM    (permalink
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Save the money...or download. Its just a high intensity interval training. Now you can make your own up, with some dumbells/bar and rack for the weight-cardio portion, pretty much do complexes. For strict cardio one find a field, now you can use cones, agility ladder, steps, or just the field. Go crazy switching form drill to drill or running as fast as you can taking a break for 1 or 2 mins, and then full speed again.
Thanks.

I do need to start doing the interval training one way or the other. It's so damn hard burning the remnants of the "spare tire". The 3.5 - 4 miles I run 3 times a week just isn't doing much. The other three days i lift and run a mile and still not much success.
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Old 12-01-2011, 10:45 AM    (permalink
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HIIT will burn **** ton of calories, since your heart goes from about to burst to normal and back up. You also burn after your done working out.

Football field is great because of the markings. You can do 100 yard sprint, walk back, sprint again, walk back, repeat 10 times. To make things interesting time yourself to see if you get faster in doing 10 sprints. We all love football so doing football agility drills is even more fun with a few cones or ladder, or just doing burpee.
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Old 12-01-2011, 07:27 PM    (permalink
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People in the industry are talking about 10s work, 10s off for HIIT now. I tried it out with a friend on shuttle runs. Pacing is a major issue, since we did 10 rounds, and I burnt out at 6.
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Old 12-01-2011, 07:42 PM    (permalink
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Quote:
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Thanks.

I do need to start doing the interval training one way or the other. It's so damn hard burning the remnants of the "spare tire". The 3.5 - 4 miles I run 3 times a week just isn't doing much. The other three days i lift and run a mile and still not much success.

Definitely do HIIT, but get your diet in check first. Far more important.

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People in the industry are talking about 10s work, 10s off for HIIT now. I tried it out with a friend on shuttle runs. Pacing is a major issue, since we did 10 rounds, and I burnt out at 6.

Interesting. Have any links to the science/theory behind it? I know Tabata was gaining some steam and that was 20 seconds work, 10 rest.
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Old 12-01-2011, 07:46 PM    (permalink
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I don't know I've read articles that say as long as you have your HR up high for a certain amount of time and then rest and bring it back up it'll work and burn more calories.

It was like on a bike for 30 mins was equal to HIIT 2 mins of bike riding with 2 min rest 3 times. So 6 mins of completely ride.
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Old 12-02-2011, 12:45 AM    (permalink
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Originally Posted by ATLDirtyBirds View Post
Interesting. Have any links to the science/theory behind it? I know Tabata was gaining some steam and that was 20 seconds work, 10 rest.
Nothing published lately, but but my friend went to a conference in Thailand for people in the industry. I'm thinking something along the lines of what bhaarat just wrote.

I've always had the issue of pacing myself for 45s on 30s off HIIT because I'm thinking I have to last longer and don't want to get gassed early on. Even with distance HIIT I find myself taking longer to walk before running again. With 10s on 10s off, I go all out and worry more about how many sets I can pull off. Completely different mentality.
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Old 12-02-2011, 12:15 PM    (permalink
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Good stuff guys...I will have to start incorporating the HIIT. I just started running outside again to, the treadmill was burning me out and I know you burn more calories and actually build muscle running outside since you are actually pushing off the ground and driving your body forward.
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Old 03-09-2012, 10:34 PM    (permalink
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Thinking about getting P90 to get in better shape, anyone have any experience with it? What kind of equipment would you need to go with it?
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Old 03-09-2012, 10:41 PM    (permalink
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Why so many ******* P-90X questions? I hate them and they can all be answered via a google search....I should vent in the "What Grinds My Gears" thread.

Anyway, P90X is fine for what it is. If you eat right and do the program, you will lose weight and maybe build some muscle. There are better ways to train though.

All you need is a pull-up bar and some lightish dumbbells.
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Old 03-09-2012, 10:42 PM    (permalink
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Just do the ab workout once a week and get a real workout for everything else. :P
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Old 03-09-2012, 10:56 PM    (permalink
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Do you guys really believe in muscle memory/ natural strength? Just trying to figure out if I am a weirdo or if its normal for this.

For instance:

Bench Press:
HS sophmore- End of year benched 225
HS Junior- start 225 end 275
HS Senior- start 275 end 375

I ended lifting hardcore in Aug of 06, but still now can bench 300 (Ive benched maybe 10 times since then)

Deadlift:
Stopped at 575 hex bar end of senior year (Aug 06)
Got bet $10 I couldnt keep up with someone on straight bar, did a 5 rep of 450 last week

I never have taken supplements or anything before, but the couple of times I have lifted in college my friend gave me a jack3d half-scoop and I was wired.
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Old 03-09-2012, 11:13 PM    (permalink
Rob S
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Quote:
Originally Posted by zachsaints52 View Post
Do you guys really believe in muscle memory/ natural strength? Just trying to figure out if I am a weirdo or if its normal for this.

For instance:

Bench Press:
HS sophmore- End of year benched 225
HS Junior- start 225 end 275
HS Senior- start 275 end 375

I ended lifting hardcore in Aug of 06, but still now can bench 300 (Ive benched maybe 10 times since then)

Deadlift:
Stopped at 575 hex bar end of senior year (Aug 06)
Got bet $10 I couldnt keep up with someone on straight bar, did a 5 rep of 450 last week

I never have taken supplements or anything before, but the couple of times I have lifted in college my friend gave me a jack3d half-scoop and I was wired.
Well, as long as you eat enough and don't lose muscle, your lifts won't drop too dramatically when you stop training. It's not an issue of natural strength at all in this case imo (although natural strength exists, Andy Bolton pulled 400 the first time he walked in a gym).....it's that you built up the strength and did nothing (ie: diet, lose weight) to lose that strength, so it stayed for the most part. The muscle memory stuff is important, but not as much for bench and deads. For oly lifts and squats, muscle memory is big though.
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