Weight Lifting Challenge: October / November 2008!!

[Bobby]

Thanks Brian, I'll give it a try later this week.

Since I didn't do my heavy deadlift last week and this is supposed to be my deload week, I'm doing the scheduled deads today. I'll do the deload stuff later this week.

Warm up
Hypers with BW 3 sets of 10
Light Deadlifts

Deadlift
320x5
360x3
405x2

RDL
315 3 sets of 6

BB Rows
225x1 x2 x3 felt crappy

DB Curls

I hope everyone is doing good.

[Sybilizedliving]

So basically, Brian, you're saying that Slow Burn IS effective - or at least can be as effective if done properly? One of those YMMV (Your mileage may vary) situations, as with everything in life?

[inatic]

Originally Posted by LoraJR72

Really off topic but I need your opinion. Has anyone heard of the Slow Burn Method? If you have, what do you think of it? My trainer and ex-trainer both give it the thumbs down.

TIA!!

i;'d rather die than do slowburn. My ART practioner's office is in a slow burn studio.. THey even offered free training.. uh no thank you!

[BrianSCohen]

Originally Posted by Sybilizedliving

So basically, Brian, you're saying that Slow Burn IS effective - or at least can be as effective if done properly? One of those YMMV (Your mileage may vary) situations, as with everything in life?

Yes, it can be effective, but I think it takes a certain type of person, and it makes a real difference having a coach. Would I recommend it for you? Perhaps not. You see Ileen's comment. If I were to recommend a program, I would probably suggest the "The New Rules of Lifting for Women."

I followed HIT principles (like slow burn) for about 6 months with reasonable gains. In the end I had trouble using the limited home equipment I had for slow cadence. The universal gym I had was too sticky and you really need free weights or very smooth equipment to get maximal weights with slow cadence.

If you are fairly new to weight lifting, you would be better served by following a program that helps you learn the movements with higher reps. Hence my suggestion.

[inatic]

just wanted to correct my statement. It isnt a slow burn studio but one that follows SuperSlow training. They train only on machines.. BLECH!

[d_samy2003]

Hello to all.

I just started MY VERSION of body for life yesterday. I use a couple of dumbbells each is 4kg (8.8 pounds). to finish the 5 sets. They seem light this week but the 5kg seems too heavy to use except in probably the set where you do 6 reps.

unfortunately, my dvd decided it wont work so I have to be creative with the cardio bearing in mind I don't have a cardio machine at home and can't go to a gym. I am thinking doing HIIT using jumping jacks, burpees, high knee jumps, ....etc to go through my 20 min.

[d_samy2003]

I did jumping jacks tabata. that is 20s of work followed by 10s of rest. Total no. of reps is 8.

I did not feel like I was going to die by the end of it. so I take it I was not pushing hard enough even though I checked my pulse and I scored a sky high no.

One more thing, I was considering doing squat thrust using very light dumbbells for my next tabata session. do you think that would interfer with my lower body weight training?

[traycon]

Did a really cheesy leg workout yesterday. Need to have life settle down so I can get back into a regular workout routine.

[Bobby]

De-load week, light weights last night on the presses and front squats. So no PR's.

[LoraJR72]

Originally Posted by inatic

just wanted to correct my statement. It isnt a slow burn studio but one that follows SuperSlow training. They train only on machines.. BLECH!

Doing slow-burn isn't my style. How can I make gains doing one set using heavy weights? I tried reading his book but its confusing to me.

[Tiffany2288]

Can I join this thread or should I wait til Dec for a new month? I weight train and do cardio 5-6 days week.

[Bobby]

Originally Posted by Tiffany2288

Can I join this thread or should I wait til Dec for a new month? I weight train and do cardio 5-6 days week.

Come on in now. There's no need to wait, welcome!

[Tiffany2288]

Originally Posted by Bobby

Come on in now. There's no need to wait, welcome!

Awesome thanks so much! Today was a rest day for me so I'll post my workouts tomorrow.

[LoraJR72]

Hi!

Yesterday for me was 20 minutes of HIT on the elliptical, chest, and abs.

[BrianSCohen]

Originally Posted by LoraJR72

Doing slow-burn isn't my style. How can I make gains doing one set using heavy weights? I tried reading his book but its confusing to me.

I am confused. If you don't want to try slow-burn, why do you still want to try HIT?

If you don't understand slow-burn or are confused, you have the prefect opportunity to ask questions from the author himself. Why don't you post in this thread Slow Burn - Fred Hahn.

[BrianSCohen]

I was on travel this week. The Fairmont in San Jose. A very nice place with a well equiped fitness center, dumbells up to 50 lb, a basic set of selectorized cybex machines and a variety of cardio equipment. No real weights, but certainly better than most hotels.

Wed night worked upper

DB Pec Fly
DB Bench Press
DB Incline Press
Cybex Row
Lat Pulldown

Thursday Leg day

Cybex Leg Extension
Cybex Leg Curl
Cybex Leg Press

[Sybilizedliving]

Originally Posted by BrianSCohen

I am confused. If you don't want to try slow-burn, why do you still want to try HIT?

If you don't understand slow-burn or are confused, you have the prefect opportunity to ask questions from the author himself. Why don't you post in this thread Slow Burn - Fred Hahn.

And how can you know if you don't try it? (General question - not specifically for Lora).

I'm not advocating or promoting Slow Burn....I'm simply doing it to mix up my routine. I've been doing typical strength training for the last year and quite frankly, getting a bit bored with it. This Slow Burn method seems to be a way to shake things up a bit and I'm always up for something new and interesting! If I find I don't get the results I want or I don't love it or it doesn't fit with my life, I'll try something else (New Rules for Lifting for Women is a great book - I'm reading that now).

In the meantime, I'm looking to learn as much about ALL strength training, whether it's Slow Burn, BFL, New Rules for Lifing, or whatever, as possible too. Information/education is GOOD!

I must admit though....I'm really struggling to cut down from 5-6 days a week at the gym to 2 days. I love having additional time to do other things - but there is a part of my brain that is really fighting the reduced time concept. Similar I suppose to when people make the switch from low-fat to low-carb....there are just so many years of programming that need to be undone. Plus, I think there is an emotional component to the more frequent exercising....but that's just my theory! Maybe I just need to get to the beach for a leisurely walk daily.

[BrianSCohen]

Saturday afternoon workout

Squat - 5 reps at new PR
Bench - 5 reps at new PR
Row - 5 reps at new PR

I was on travel this week and had not squatted or benched since Sunday. I had trouble with this bench weight last week, I'll probably repeat the weight to make sure I can complete the reps properly.

[traycon]

Had a decent back/bis workout yesterday. I haven't been quite right since the fall I took in vball so I haven't been hitting the gym. I'm still sore but decided I needed to push through it at this point. I went a little lighter on back but had a good workout.

[BrianSCohen]

Monday evening workout

Squat - Light day, used belt on top two sets.
Military Press - 4 reps on new PR *
Deadlift - All 5 reps on new PR!!! **

Pec Fly
Lat Pulldowns

* That is it on the military press. I declare official "stall". Three workouts with no improvement, even with the belt. I'll set the weight lower and work back up.

** This is a major win. There was a younger guy deadlifting. We asked to work in with him and I had a bit of a chat with him. It was kinda scary, he was wearing a bb.com t-shirt, but lifting with a rounded back like this:



I hate to hand out advice that is not requested, but I felt obligated. You can seriously hurt yourself in the deadlift using bad form. Fortunately, he took my feedback well and made some improvements, but still a worry.

On my lifts, I used my straps and the belt. Again, no problem with the new weight. I am sure it is the straps that have made the difference. If you recall I stalled 14 weeks ago, deloaded and then worked back up to only stall at the same weight a month ago. Since using the belt and straps, I have put 22.5 pounds on my deadlift. That is great news.

[Bobby]

Congrats on the new PR Brian!

You're right dead lifting with poor form is dangerous. He'll mostly likely get more weight up using his belt correctly and proper form.

ETA: I've been feeling sickly, IE head congestion, weak and sleepy this past few days. My diet and training have all been out the window, I'll make an effort to get back on plan later this week.

[Bobby]

Originally Posted by traycon

Had a decent back/bis workout yesterday. I haven't been quite right since the fall I took in vball so I haven't been hitting the gym. I'm still sore but decided I needed to push through it at this point. I went a little lighter on back but had a good workout.

Good job making the effort traycon!

[CaitSith]

Hi guys...just joined the site. Will there be a december weight lifting challenge? I am late to the November session :-)

P.S. Best creatine ever for PR's...Purple K. On my last powerlifting cycle I had huge gains every week (for a women).

[Bobby]

Welcome Caitsith. I'm sure there will be a December thread if there is any interest.

[traycon]

I did legs yesterday. Had a good workout. Didn't go for any PRs but felt really strong in my lifts. Will do chest, shoulders & tris while dd is rock wall climbing tonight.

[Bobby]

New thread for December.

Weight Lifting Challenge: December 2008