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I'm male, 51 years old, 183cm (6'), 82Kg (180lbs) fairly skinny, no past history in strength training but I've been doing Starting Strength at home for 4 months (with chins instead of cleans as per The Barbell Prescription). I do some light cardio on most of my off days. I think I'm now ready to "move on" because most of my lifts (but not the DL) are stalling and I can't get back over that even after a 10% deload. I'm eating a slight calorie surplus (as per this calculator) but all that's doing is my waist is just getting bigger. My goal though is ye olde loweringe of bodie fatte, together with maintenance of muscle mass, and preferably some slight increase (at least until I'm about 90 years old). So I thought I'd try applying an HLM template (as per Andy Baker's ideas). Would be good to have somebody sanity check it though (Heh - just noticed he does phone consultations. Maybe I should try that!) Heavy Sunday (work sets) Squat 3x5 Bench 3x5 Deadlift 1x5 Light Tues Squat 1x5 (80% of Heavy Sunday load) Press 1x5 (I'll just increment the load from my current weight) Chins 3xF Medium Thurs (All +1% of previous Heavy Sunday loads) Squat 2x2 Bench 2x2 Deadlift 1x1 BTW I also thought I'd do some rotator cuff strengthening with an exercise band after each workout too. 'Cos my shoulders need that I think. So basically all this elongates my recovery period while keeping my technique and general body stuff in line. It also gives me a "preparation day" on the Medium day, which allows me to test my new weight for the coming Heavy day, but at less than half the volume so as not to knock out my recovery. Nway - any tips gratefully received. PS: My previous post about being on SS forever kinda inspired this one.

My last challenge involved some experimentation in terms of my lifting and stretching routines. I tried a few different things but didn't actually do the same thing for long enough to learn much. Nevertheless, I have some promising ideas that I would like to test out. Goals Lifting: don't get stuck while using rep-range cycling. I've been doing sets of 5 for almost all of my work sets for almost as long as I've been lifting. I think that was causing me to plateau at the same point over and over again on most of my lifts, so I wanted to introduce a tapering aspect to my program, in which my heavy days start with sets of 5, and when I can't keep progressing on those, I switch to sets of 3 and then 1. When I can't progress on 1s anymore, I go back to sets of 5 but at a higher weight than when I last did 5s. At least, that's the theory. For the past couple weeks, I've been doing sets of 3 on some of my lifts, but it's been a little haphazard. I'm also deloading a little bit due to some previously observed detraining, so it's hard to tell whether the programming change is having an effect. I've also irritated something in my lower back that is keeping my back-squat volume artificially low. My goal for this challenge is to continue to implement this program, hopefully resulting in some PRs before the end of the challenge. More importantly, I don't want to get stuck by sticking for too long in the same rep range, and I want to avoid aggravating my back, so that it can heal. Mobility: Perform new stretching routine after lifting and running. During the last challenge, I intended to break down my yoga videos, figure out what poses stretch what areas of the body, and then do those stretches after I lift, instead of the ones I've been doing since I first started working out. In the interval, I have come up with stretching routines for after lifting and after running. My goal is to do those consistently and see what affect they have. I also intend to continue doing full-length yoga sessions on weekends. Sleep: The same thing we do every challenge, Pinky: Try to get in bed by 11:30 pm on five nights each week. SICP: Spend 1.5 hours working on problems, over the course of at least 2 days, each week. This is a slight increase from my previous goal. I realized that I made a New Year's resolution this year to finish the book. That's very unlikely to happen, but I think finishing Chapter 2 is very plausible. (There are 5 long chapters.)

This is going to be mostly the same as last time. I'm getting a late start, but on Monday, I was shopping for fitness-related stuff, so I'll allow it. Tuesday was just drinking. Don't worry about it. Goals Lifting: Last time, I had lifting goals that, while perfectly plausible, were sufficiently optimistic to be thwarted the first time my program was slightly disrupted, which happened almost immediately. I will be more conservative this time. I intend to accomplish at least 2 of the following: Squat 300x5x5 with good bar path. Long-time readers will note that I was already squatting 300 lbs. at the beginning of last challenge. I discovered a form issue, and I have deloaded a bit to correct it. I did 285x5x5 with acceptable form on Monday. Bench 200x5x5. On Monday, I did 190x5x5. Overhead press 125x5x5. I did 122.5x5,5,4 today. I just got other micro plates that will allow me to make 1-lb. jumps, and I may start using them during this challenge, but this will still be in reach if everything goes to plan. Deadlift 345x5. This was my goal for last time, and I was able to do 340x5 a few weeks ago, but I've been on 345 for 2 workouts now. The first one, I couldn't even budge it, and this Monday, I got 2 reps. Power clean 135x3x5. I haven't had a power clean goal for awhile, because my wrist has been sore, and I've been taking it easy, but my wrist seems pretty well behaved these days. I've gotten up to 135 before, but that makes the plates touch the ground at the bottom, and that throws off my whole movement. Obviously, this is going to be a problem going forward, so I need to figure out how to power clean from the ground. I did 125x3x5 today. This is worth 3 STR. Yoga: Do 2 full-length yoga session per week. This is worth 2 DEX. Running: Run at least once a week in weeks 2, 3, and 4. I just got a heart rate monitor, and I'm going to try to train at my ventilatory threshold. That's supposed to be pretty easy, if boring, so hopefully this won't interfere with my lifting. This is worth 3 STA. SICP: I almost got in a groove last time, so I want to keep up the momentum. 3 hours of reading and doing programming exercises per week. This is worth 2 WIS. I've set the point values for this challenge based on 10 points per level, because 15 felt like grade inflation for a lot of my goals, and they're totally made up.

I've been working my way back up to my previous PRs for awhile now, and around the end of the last challenge, I pretty definitively reached the end of my ability to do linear progression. Unlike the first time that happened, I'm switching to an intermediate program and not spending 6 months resetting, developing bad form, and injuring myself. Tonight was my first proper heavy workout in a heavy-light-medium program, and it went pretty well, considering that I seem to have come down with some kind of cold today. New PRs on bench (195x5) and deadlift (330x5). That hasn't happened in about a year, and obviously, I'd like to keep that going. Goals Do at least one of the following: squat 340x5, bench 200x5, overhead press 125x5, or deadlift 345x5. These are all plausible, considering my current lifts, but I'd be pretty surprised if they all just behaved. Nevertheless, if I can do at least one of these things, it will mean that I'm not totally stalled. My current 5RMs are 325 for squat, 195 for bench, 117.5 for overhead press, and 330 for deadlift. 4 STR Do a full-length yoga session at least twice a week for weeks 2, 3, and 4. This week, I may attempt to do 2 sessions, but I don't want to over commit myself in light of my busy schedule and cold. I've been slacking off on this lately, and I'm feeling stiffer than I used to. 4 DEX Gain 5 lbs while keeping my body fat percentage below 18%. When I measured on Sunday, I weighed 184 lbs. and had 16.84% body fat. I continue to regard the body fat numbers I get with my skin-fold calipers with some suspicion, but hopefully they are at least internally consistent, so I'm using them as a reference. Last challenge, I gained weight for the first time in awhile, and I think it helped my lifts, so I want to keep doing that without letting it get too out of hand. 3 CON Spend at least 3 hours a week working through Structure and Interpretation of Computer Programs. I didn't quite do this last challenge, but I did better than I've done in awhile. 3 WIS Broadly, the theme of this challenge is to keep doing what I've been doing and don't lose momentum.

hi all! I've been running for 15 years on and off and I would like to eventually be able to participate in the NYC marathon one day. As of now I can run 6 miles in an hour without dying but I know I need at least few half marathons under my belt before I can even consider a full marathon. I figured trying a 10k would be a good start. Right now I run 6 miles roughly once a week around a park. I would love to get any advice or tips from experienced runners thanks!

I am essentially a beginner and have been doing the 5x5 Stronglifts program for a couple of months. I've hit a bit of a plateau with my overhead press, I'm close to plateauing with my bench press however, I have more to go with my squats and deadlifts. Because I'm plateauing or close to it on a couple of exercises, I have some questions. I have heard of a few things to improve my strength, do you have a preference for one of these (or another preferred option)? deloading then having a run at increasing again 50 reps (any number of sets, just reach 50) at 80% 5x5 plateau (another number was given in relation to my 1RM but I don't know my 1RM, I do know this other number) supersets pyramids Do I wait for everything to plateau before using any of the above options or do I just start adding volume to an exercise as soon as it plateaus and leave the others until they plateau? Is there anything else I should consider or know about? Thanks

Hey guys. It has been months since I visited this forum. I haven't really find a concrete routime that works well for a shift worker. I looked through bodybuilding.com and other fitness site most of them has at least 4 weeks progression routines but I find it hard to apply when Im wprking on shift with lots of manual labor too. I'm just losing weight instead of gaining. My cardio and endurance is improving but not size and strength. For now my routine looks like this: First week Sun: wholebody Mon:rest day cardio Tues:rest Weds:wholebody Thurs:rest cardio Friday:legs Sat:rest Sun:rest Second week Mon:rest Tues:push Weds:pull Thurs:rest Fri:legs Sat:cardio Sun:repeat week 1 Well its cnfusing to me too..hahaha. Im gaining strength but not size. Probably need to increase my calories but Im wathing out for my belly fat too.

Hello! So I have read a lot about Paleo and IF and they both sound great. But for women, there seems to be some downsides, ESPECIALLY with IF. Does any of my fellow female rebels have experience with Paleo and IF, particularly the later? I would greatly appreciate your experience, advice, knowledge, and expertise!

Hello guys. I'm new to this forum but i have been reading NF for a while now! First of all. AWESOME site and community. You guys changed my life... A little about me I'm following the paleo diet for over 3 months now and i'm doing strength training for over 3 months too, but in the last month i added bodyweight workouts to my weekly routine. So this makes 3x weights exercises and 3x bodyweight exercises per week. The weight exercises are for burning fat and they're a full body routine. I already lost around 8kg. Went from 17% body fat to around 11% which is great for me. I'm not looking at gaining much mass, but i want that lean look. My main focus though is control of my body and being generally strong. If i had to choose how i would want to look i'd choose frank medrano I really like how he controls his whole body without a problem. He's the perfect example of how i want to be able to control my body. I know i have to add many calisthenics exercises to my routine but i can't right now. So i made a push/pull routine which is focused mainly on weights and some bodyweight exercises. I think it's ok, but i still want to hear some feedback. I looked around on the internetz for a good split routine which uses bodyweight and weight exercises and then i made this routine http://shrani.si/f/3...ka-2014-02-.png Thanks in advance! And i'm sorry if i posted this in the wrong thread

Hello guys. This is my first post on this forum but i have been reading NF for a while now! First of all. AWESOME site and community. You guys changed my life... A little about me I'm following the paleo diet for over 3 months now and i'm doing strength training for over 3 months too, but in the last month i added bodyweight workouts to my weekly routine. So this makes 3x weights exercises and 3x bodyweight exercises per week. The weight exercises are for burning fat and they're a full body routine. I already lost around 8kg. Went from 17% body fat to around 11% which is great for me. I'm not looking at gaining much mass, but i want that lean look. My main focus though is control of my body and being generally strong. If i had to choose how i would want to look i'd choose frank medrano I really like how he controls his whole body without a problem. He's the perfect example of how i want to be able to control my body. I know i have to add many calisthenics exercises to my routine but i can't right now. So i made a push/pull routine which i think is great, but i still want to hear some feedback. I looked around on the internetz for a good split routine which uses bodyweight and weight exercises and then i made this routine http://shrani.si/f/3x/J2/2pC0DnW1/1/zaslonska-slika-2014-02-.png Thanks in advance!