Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
Originally Posted by lewdog:
What about the fact my gym only has one squat rack and my workout consists of multiple work sets of squats, Ghetto GHRs, Good mornings and RDLs. I spend almost an hour using that squat rack on a given leg day but given the fact the rest of the douches mostly curl in it, I couldn't give one fuck if I take my time.
Originally Posted by lewdog:
What about the fact my gym only has one squat rack and my workout consists of multiple work sets of squats, Ghetto GHRs, Good mornings and RDLs. I spend almost an hour using that squat rack on a given leg day but given the fact the rest of the douches mostly curl in it, I couldn't give one fuck if I take my time.
Same. My gym is usually quite busy, but it does have 2 squat racks. So, I try to go when it's least busy so I can take my time. I hate being rushed while squatting. [Reply]
Originally Posted by Aspengc8:
breakdown of routine?
It's a push-pull-legs rotation, 6 days a week.
Every first set is a 10RM. Go up in weight when the first set is 12 reps. Then, you only rest long enough to complete all your subsequent sets with 5 reps. If you can't get to 5 reps, you didn't rest long enough. If you can do more than 5, you rested too long. That's basically it. The only exercise I don't do this for is front squats and core exercises. Front squats are really susceptible to form breakdown once you get over 6-8 reps, so it becomes dangerous to do reps in the 10-12 range. Core exercises I always just do 3 sets of 15.
I know that no one is probably interested, but here's my current workout.
Day 1: Squats, 45 Degree Single Leg Press, Dumbbell Lunges, Weighted Step Ups, Lying Leg Raises/Walking Planks (superset), Prowler (sled) with 45s/Farmer's Walk with 35lb KBs (superset)
Day 2: T Bar Row, Lat Pull Down, One Arm Dumbbell Row, Curl to Shoulder Press Combo, Decline Crunches/Toe Touches (superset), 500m Row/Prowler with 45s/Wall Balls (superset)
Day 3: Bench Press, Clean & Press, Dumbbell Lateral and Front Shoulder Raises (superset), Close Grip Bench Press, Cable Tricep Pressdown with Rope, Rear Delts, Bike Sprints
Day 4: Dead Lifts, Front Squats, One Leg Dumbbell Romanian Dead Lifts, Hip Lifts, Goblet Squats/Burpees (superset) -- thinking about adding Deficits before the last superset
Day 5: Assisted Pull Ups (with Resistance Bands), Seated Cable Row, Inverted Row/Push Ups (superset), Decline Oblique Crunches, Side Planks with Dumbbell Lateral Shoulder Raises, KB Clean & Press (6 rounds of 1 minute with as many reps as I can get)
Current Goals:
Dead Lift - 315 lbs (currently at 225 lbs)
Pull Ups - at least 1 unassisted (can currently get about halfway up)
Body Fat % - 21% (as of a month ago, I was at 28.9%)
I also want to consistently squat over 200, but my trainer wants me to lower what I'm currently doing (about 195) to start doing pause squats and making sure my form is there for the heavier squats. [Reply]
Originally Posted by luv:
How does that mount? Do you have to drill anything into the wall?
nope - It fits on both sides of the door - when you start to do the pull ups - it's probably even safer than when it's just hanging there - Not even sure if that makes sense, but no - no drilling - other than all of the lady friends you meet after using the thing for weeks, then there may be some 'drilling'
Originally Posted by Simply Red:
nope - It fits on both sides of the door - when you start to do the pull ups - it's probably even safer than when it's just hanging there - Not even sure if that makes sense, but no - no drilling - other than all of the lady friends you meet after using the thing for weeks, then there may be some 'drilling'
If you know what I mean!
I won't be drilling any lady friends, but thanks for the info. :-) [Reply]
Weighed in this morning at 292 and 12 ounces, down 5 pounds from last week. I knew I would lose weight because I stayed focused and intense and hadn't lost much the two prior weeks. Still focused!
Total weight loss from beginning of the year: 125 pounds!
Weight loss to go: 67 pounds [Reply]
Originally Posted by CaliforniaChief:
Weekly weigh-in report...
Weighed in this morning at 292 and 12 ounces, down 5 pounds from last week. I knew I would lose weight because I stayed focused and intense and hadn't lost much the two prior weeks. Still focused!
Total weight loss from beginning of the year: 125 pounds!
Weight loss to go: 67 pounds
You're doing great man, Don't stop now - KEEP CHALLENGING YOURSELF - KEEP SETTING GOALS!
