Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )

[ballz]

A decent squat weight goal is Bwt - 1 1/2 Bwt

Bench would be 3/4 to bwt

Deadlift Bwt - 1 3/4 bwt

I agree with those bwt ratios, but for people trying to get ready to go to "x" course/training/competition/etc I usually suggest a little lighter for deadlifts and squats since they are limited by time and wouldn't want them to start going heavy too early and start using poor form (which is what I always did, trying to go too heavy too fast).

 

[The_Falcon]

Mark Rippetoe a noted author and considered an authority on strength/barbell training published a guidline for Men/Womens strengths standards to use a guide to measure ones ability/progress.

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

 

[MJP]

Mark Rippetoe a noted author and considered an authority on strength/barbell training published a guidline for Men/Womens strengths standards to use a guide to measure ones ability/progress.

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

That is a pretty sweet resource.

 

[The_Falcon]

Also just to point out those numbers are for people who aren't powerlifters, use no gear, and don't take steroids.

 

[jpr]

For anybody who is concerned about a lack of grip strength, I would like to introduce you to my friend, the farmer's carry:

If you have access to a gym, just pick up some dumbells (they should be heavy) and take a tour of the gym.
Be sure to nod and smile politely at the people who look at you funny  :nod:
This exercise will build grip strength, forearm strength and size, and serve as a good assistance exercise for the deadlift (if deadlifts are part of your training regimen)

 

[nik214]

I do that farmers carry once in a while. Love the burn in the forearms after about 50 feet ;D

 

[Jarry]

You can buy "Insanity" program and start doing 1 day at the gym and 1 day insanity at home its really nice , every guys at my fire departement is on this and we all like it, its really change your training routine and its greatly help to improve vo2 max.

 

[PuckChaser]

Mark Rippetoe a noted author and considered an authority on strength/barbell training published a guidline for Men/Womens strengths standards to use a guide to measure ones ability/progress.

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

Thanks for the link! Finally a decent standard I can achieve without having to compare to 240lb people.

 

[KanD]

Note: The URLs posted in this reply are not WFS (profanity & excessive use of sarcasm)

Also just to point out those numbers are for people who aren't powerlifters, use no gear, and don't take steroids.

Those numbers were observations made by Rip training clients/athletes at his Wichita Falls Athletic Club. Rip's simplest explanation as to why he no longer even advocates those numbers can be found here (http://startingstrength.com/resources/forum/showthread.php?t=30150&p=424027#post424027), and for the lengthier discussion, read here (http://startingstrength.com/resources/forum/showthread.php?t=30150&page=1) and the article titled 'The Novice Effect' (http://startingstrength.com/index.php/site/article/the_novice_effect)


Just my two cents, there is nothing wrong with using an appropriate weightlifting belt (http://70sbig.com/blog/2010/04/more-reasons-for-wearing-a-belt/) as long as it does not becomes a crutch. Go belt-less for your warm up sets, belt-up for max effort sets.

 

[The_Falcon]

I am aware Rip no longer really supports his own chart, however it can still be a useful (and more importantly quick) reference guide to gauge ones own progress and abilities even if he doesn't think so anymore.

As for a belt, meh my thought is if I need to lift something heavy in real life I won't have a belt near me, so I train without one.  I have a 315 max squat and 430 deadlift, no belt.  As long I keep making progress without one, I am not going to wear one.

 

[KanD]

Good lifts! Are you doing some form of linear progression?

On a different note, crossfit endurance has added 'Ruck' as a sport. They describe their 'military prescription' here (http://www.crossfitendurance.com/military-prescription).

Cheers,
Kan

 

[The_Falcon]

Good lifts! Are you doing some form of linear progression?

On a different note, crossfit endurance has added 'Ruck' as a sport. They describe their 'military prescription' here (http://www.crossfitendurance.com/military-prescription).

Cheers,
Kan

5/3/1 Powerlifting Version+Strongmanwod&Heavy Ass Metcons, with the odd pure cardio (usually HIIT running/rowing) for good measure. 

 

[Jarnhamar]

http://www.youtube.com/watch?v=obdd31Q9PqA&feature=youtube_gdata_player

 

[Karate]

If you want a good work out site this is the site / routine I have been using and I've gained about 9 pounds of muscle already..standing at about 6'3, 214 pounds.

http://www.muscleandstrength.com/workouts/7-intermediate-4-day-split-workout.html

The great thing is - especially about the author of that program - is that he has a beginner to intermediate plan which is easy to follow. Currently, I am on the intermediate stage and I have been using that as my primary routine.

You can find some alternative ones as well, its very in-depth and it even shows you how to do the work outs if you click on the names of them, it'll show a video along with some tips on the bottom.

 

[cloudy]

bodybuilding.com

 

[The_Falcon]

If you want a good work out site this is the site / routine I have been using and I've gained about 9 pounds of muscle already..standing at about 6'3, 214 pounds.

http://www.muscleandstrength.com/workouts/7-intermediate-4-day-split-workout.html

The great thing is - especially about the author of that program - is that he has a beginner to intermediate plan which is easy to follow. Currently, I am on the intermediate stage and I have been using that as my primary routine.

You can find some alternative ones as well, its very in-depth and it even shows you how to do the work outs if you click on the names of them, it'll show a video along with some tips on the bottom.

Meh, could be pulled from (and looks like it was) any random magazine "bro/bb" workout.  Where is the progression?  How much weight do you use?  72 reps of Bicep curls and Tricep extensions?  What kills it for me (and shows the authors lack of knowledge, why someone should pass on this) 1) He has squats under "quads".  Squats are a POSTERIOR chain exercise.  Your quads  involvement  is primarily extension of knee joint.  Its your Glutes/Hamstrings/Adductors that do the bulk of the work in a back squat via extension of the hip joint (front squats, the quads become more involved due to the placement of the weight in front of you, but it still not a quad dominant exercise).  If your ass ain't sore after a squat workout, your workout sucked.  2) he has deadlifts under "back"  exercise.  Again its a POSTERIOR chain movement.  This time hamstrings/glues/spinal erectors move the hips, while the entire core (if you are going heavy enough), as well as the muscle groups in the upper back, isometrically contract.  Also attemping to do deadlifts after 72 reps of rowing is just f'ing dumb if you are actually trying to get stronger and build muscle.  If you want to gain strength, and muscle mass, ALWAYS ALWAYS do squats and deadlifts FIRST, as they allow you to move the most weight (provided you do them properly of course), due to involving the largest muscle groups (and thus eliciting a higher testosterone release) in your body.    If you are serious about wanting to get big and strong, ignore most of these bloody "magazine' workouts, read Rippetoe, Wendler, Tate, Simmons.  Follow their advice and programming. 

 

[daftandbarmy]

Try the daftandbarmy program. I've just returned from the latest installment:

-Find a big hill with about 500-1000 vertical feet of ascent
-Put on a 40lb pack and take lots of water
-Go up and down and up and down and up and down etc for at least an hour and a half
-Stop at Timmies on the way home for an XL double double and a bagel
-Repeat every other day, rain or shine

Downside: No mirrors, or spandex clad babes, to observe your form and rippling pecs
Upside: Far more relevant to 'army training, sir', especially the Timmy stop  ;D

 

[The_Falcon]

Try the daftandbarmy program. I've just returned from the latest installment:

-Find a big hill with about 500-1000 vertical feet of ascent
-Put on a 40lb pack and take lots of water
-Go up and down and up and down and up and down etc for at least an hour and a half
-Stop at Timmies on the way home for an XL double double and a bagel
-Repeat every other day, rain or shine

Downside: No mirrors, or spandex clad babes, to observe your form and rippling pecs
Upside: Far more relevant to 'army training, sir', especially the Timmy stop  ;D

Hey nothing wrong with girls in spandex/lulu lemon yoga pants (or even better shorts), so long as they are strong and willing to work and not be fluffy gym bunnies.

 

[aesop081]

Try the daftandbarmy program. I've just returned from the latest installment:

-Find a big hill with about 500-1000 vertical feet of ascent
-Put on a 40lb pack and take lots of water
-Go up and down and up and down and up and down etc for at least an hour and a half
-Stop at Timmies on the way home for an XL double double and a bagel
-Repeat every other day, rain or shine

Downside: No mirrors, or spandex clad babes, to observe your form and rippling pecs
Upside: Far more relevant to 'army training, sir', especially the Timmy stop  ;D

And here i thought i had it made with "run until i'm tired and then stop for a bearclaw".

 

[GAP]

Hey nothing wrong with girls in spandex/lulu lemon yoga pants (or even better shorts), so long as they are strong and willing to work and not be fluffy gym bunnies.

hmmmm......and the problem with fluffy gym bunnies is.......?