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WSSC Lifting Routine

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asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/19, 11:44 AM OKay - here comes the lifting routine. Beginners - work your way towards lifting progressively heavier each set and watch your form - this is a good time to ask a trainer at the gym for a few pointers if you are uncertain how to do something - they should not charge you for a few tips on form! Mid-level lifters - you should know how to push yourselves by now! You should barely be able to get those last few reps (last set) without your form breaking. Advanced lifters - the last set should be failure at the last rep - push yourselves as if I was standing there behind you and please ask someone nearby for a spot on that last set! It is no fun to drop a dumbbell on yourself! Every workout - warm-up 5-8 minutes on a piece of cardio equipment - break a light sweat. I have worked a 15 rep warm-up set into your first exercise for each muscle group - stay fairly light on that set. Following sets the weight goes up as the reps go down. Tempo is 3 up, 3 down, nice and controlled. Up to a minute rest in-between sets, but if you feel you have recovered before a minute, go ahead with the next set. Mondays: Upper body - Chest, Back, Shoulders Warm-up - push-ups - 10 reps each style - do one set regular, on knees if necessary, and one set with your hands on a bench or step (incline), advanced trainers, one set with feet on a bench, hands on floor. Exercise Reps Incline DB Presses 15, 12, 10, 8 Incline flyes 12, 10, 8 Bentover rows 15, 12, 10, 8 (you can use the EZ curl bar or the Barbell, use a reverse grip) Wide grip pulldowns 12, 10, 8 DB overhead presses 15, 12, 10, 8 Side lateral raises 12, 10, 8 Stretches : Chest stretch, back stretch, shoulder stretch Tuesdays - Legs Warm-up bodyweight squats, 10 reps each - one set narrow stance, one set regular stance, one set wide stance Squats (DB or BB) 15, 12, 10, 8 Sumo squats 12, 10, 8 Sissy squats - 12, 10, 8 (start with bodyweight only if you haven?t done these before) Front squats - 12, 10 , 8 Stretches: side-lying quad stretch, hamstring stretch, calf stretch, any additional leg stretches you like. Wednesday - No lifting..but! ABS! Do a warm-up like you normally do. Crossover crunches - 3 sets of 15 Lie on your back like you would fro regular crunches, knees bent, feet on floor. Crunch up and punch over your opposite knee from the hand you punch with. Alternate, punching over one knee and then the other. You need to do 15 reps on each side, so count one and one, two and two, etc. If these are too easy, slow down and hold a small (3lbs maybe) dumbbell in each hand. Double crunches - 3 sets of 12-20, Lie on your back, bend your knees and lift your feet off the ground, crunch up, bringing your hips up at the same time you curl your ribcage towards them. Make it smooth and controlled. Work from 12, adding a rep when it feels easy until you get to twenty. Thursdays - Back, Chest, Shoulders Warm-up - light bent over db rows, 3 sets of 10 Exercises Reps One arm DB rows 15, 12, 10, 8 Narrow grip pulldowns 12, 10, 8 Flat DB bench press 15, 12, 10, 8 Flat Flyes 12, 10, 8 Rear delt flyes 15, 12, 10, 8 Front raises 12, 10, 8 - do these with your palm facing in, like you are holding up a goblet for someone. Stretches - back stretch, chest stretch, shoulder stretch Fridays Warm-up - 3 sets 10 walking lunges, bodyweight only Exercises Reps Deadlifts 15, 12, 10, 8 (stiff-legged or regular, what you are comfortable with) Stationary lunges 12, 10, 8 Side lunges 12, 10, 8 (really sit onto the working leg, non-working leg is almost straight) Step-ups 12, 10, 8 Stretches - side-lying quads stretch, hamstring stretch, calf stretch Saturdays - No lifting, repeat abs if you feel up to it Sundays - REST Let me know what you think! -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
georgiagirl Posts: 421 Joined: 2006/07/11	2007/02/19, 11:54 AM Sounds like I am in for some pain... but bring it on! -------------- My Catahoula did it.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/02/19, 12:43 PM This looks good Amy!! -------------- "But more than anything, more than anything, My wish, for you, is that this life becomes all that you want it to, Your dreams stay big, and your worries stay small, You never need to carry more than you can hold" My Wish Rascall Flats I sing this song to my kids...but I realized..it works for yall too....
AG30 Posts: 106 Joined: 2004/01/21	2007/02/19, 01:13 PM can anyone explain the following exercises..... Sumo squats Sissy squats Front squats Thanks
georgiagirl Posts: 421 Joined: 2006/07/11	2007/02/19, 01:26 PM http://www.exrx.net/AnimatedEx/Quadriceps/BBFrontSquat.gif
georgiagirl Posts: 421 Joined: 2006/07/11	2007/02/19, 01:29 PM Sissy Squat http://www.exrx.net/WeightExercises/Quadriceps/WTSissySquat.html Sumo Squat http://www.bodybuilding.com/fun/likness23.htm Front Squat http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html Sorry the gif in the above post does not seem to work on this forum.
Deni Posts: 119 Joined: 2004/06/07	2007/02/19, 01:31 PM Looks great Amy and the only exercises I'll have to alter are the pulldowns since there's no gym anywhere close by - that's easy enough to do though. Thanks again for all the work you're putting in to do this for us! -------------- Deni ------------------------ To accomplish great things, we must not only act, but also dream; not only plan, but also believe. - Anatole France
AG30 Posts: 106 Joined: 2004/01/21	2007/02/19, 02:01 PM thanks georgiagirl :big_smile:
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/19, 04:07 PM Deni - do you have exercise bands/tubing? You can do a nice pull-down with those, if you can anchor on top of a door (close the anchor in the door, on top). -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
Deni Posts: 119 Joined: 2004/06/07	2007/02/19, 04:17 PM Oooh - great idea! Thanks Amy - I never thought of that! -------------- Deni ------------------------ To accomplish great things, we must not only act, but also dream; not only plan, but also believe. - Anatole France
AG30 Posts: 106 Joined: 2004/01/21	2007/02/19, 04:30 PM hey asimmer, is there a reason that there are no tricep or bicep exercises? just wondering :)
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/19, 07:12 PM You hit your triceps and biceps during the chest and back exercises, seperate isolation moves for them really aren't necessary for most people. If you feel like you must have a triceps/biceps day, do some on Wednesdays, only that will detract from Thursday's back/chest workout. Most people really don't need isolation moves, big, compound moves are really quite effective. Your arms will grow in response to the legwork, the chest work and the back work, they have to. The splits where you work a different muscle group each day and do a seperate arm workout originated with bodybuilders and are useful for bodybuilding, but most people don't need the isolation. -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
AG30 Posts: 106 Joined: 2004/01/21	2007/02/19, 07:34 PM thanks asimmer. so do I need to do tricep and bicep stuff if I want to shape my arms and build a nice bulgy bicep? or will this come with the compound moves?
leslieherr Posts: 298 Joined: 2002/08/09	2007/02/19, 08:04 PM Amy what a great idea for the pulldowns. Don't know why I never thought of that:)
frnchfry81 Posts: 301 Joined: 2006/12/02	2007/02/20, 08:31 AM Looks good But I will have to do some convincing of my husband about those biceps and triceps ( you know men hardheaded) Ill bet he does some anyways. Oh well :) Still working on the measurements but Ill have them in soon. -------------- A** kissing only works if you know which one to kiss. If your dog is fat, you\\'re not getting enough exercise. ~Author Unknown \"Insanity is doing the same thing you\'ve always done and expecting different results.\"Roger Milliken
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/20, 10:46 AM ag30 - you will stuill get big biceps from compund work, like bentover rows and pulldowns, but if your ego needs it, do some curls:) -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
Deni Posts: 119 Joined: 2004/06/07	2007/02/23, 10:49 AM Thanks Amy - the effect of those crossover crunches finally kicked in! I think of you everytime I sneeze. Achoo! (ow!) Achoo! (ow!) lol -------------- Deni ------------------------ To accomplish great things, we must not only act, but also dream; not only plan, but also believe. - Anatole France
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/28, 09:59 AM About those sissy squats - if they are uncomfortable - drop them! Do stationary lunges or step-back lunges instead - 3 sets of 12. A lot of people have been saying that rainers in their gyms are watching their workouts and saying "Thats a lot of squats" Tell them you are doing a compound=movement based workout and hitting multiple angles with differetn styles of squats - your focus is different on your other leg day and they can MYOB... but seriously - most trainers in the gym aren't ioperating on much program design education, they are still having female clients do lighter weights, lots of reps, isolation movements (let's do triceps extensions with 3 pounds to get rid of those chicken wings..and now 500 crunches to flatten your tummy...)...keep at it and the results will speak for themselves. Oh, and your legs won't be nearly as sore next week!:) -------------- If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through. Rosalyn Carter
frnchfry81 Posts: 301 Joined: 2006/12/02	2007/02/28, 10:08 AM ============ Quoting from frnchfry81: Looks good But I will have to do some convincing of my husband about those biceps and triceps ( you know men hardheaded) Ill bet he does some anyways. Oh well :) ============= Well after the way his body felt yesterday I didn't have to do any convincing....:)Talk about feeling it..He did. Thank God Because he can be stubborn, But hey thats what I love about him.. -------------- A** kissing only works if you know which one to kiss. If your dog is fat, you\\'re not getting enough exercise. ~Author Unknown \"Insanity is doing the same thing you\'ve always done and expecting different results.\"Roger Milliken
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/03/01, 10:38 AM OMG, today was so tough cause I was still so sore from Monday's upper body workout. I pushed trough everything to failure but I sure couldn't go up on my weight for a couple of the exercises. I am weak. But determined...do I get kudos for that? -------------- A morning without coffee is like something without something else.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/03/01, 12:53 PM KUDOS out the WAZOOOOOOOOOOOO:dumbbell: I'm the same way.....:)
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/01, 02:28 PM You don't have to go up every workout! Kudo's to everyone who is getting in and doing the work!:) Keep it up - next week you won't be as sore! -------------- If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through. Rosalyn Carter
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/03/02, 10:46 AM Ok, so I found out today that I don't have the balance that it takes to do side lunges gracefully. I got through them all, but I imagine the all the people watching me from the cardio riser were very entertained. Perhaps next week I will duct tape an exercise ball to my side and just let myself bounce off the wall instead of falling all over the place. :surprised: Oh, and about the dead lifts...are you supposed to feel those in your buttocks or just your hammies? I couldn't feel it all the way up and I am under the impression that I'm supposed to. Am I doing something wrong? -------------- A morning without coffee is like something without something else.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/03/02, 11:21 AM I'll bet you'll feel it tomorrow dfly!!!! I had the same issue with the side lunges..I was at home and felt like an @$$....I gave up the weight on the second set...and didnt even do the third....WAY to uncoordinated for those...I'm gonna hurt myself....
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/03/02, 11:22 AM Deadlifts will be felt in the Hammies and buttocks and the obliques as well as arms upper/lower back and just about every inch of the body -------------- Curl Jockeys, get outta the squat rack! I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance) 7707mutt@freetrainers.com
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/02, 11:43 AM Think of the side lunges as squats witj one leg extended out to the side and your weight shifted over the working leg more..might help? Deadlifts - once you get them and figure out how to squeeze your glute/hammie tie-in area without over extending forward you will feel them in your butt:) -------------- If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through. Rosalyn Carter
Deni Posts: 119 Joined: 2004/06/07	2007/03/02, 10:14 PM Oh yeah, I didn't feel the deadlifts in my butt a whole lot while I was doing them, but believe me I sure felt them the next day! Everytime I sat down (ouch!) I just kept telling myself - "my butt's gonna get smaller, my butt's gonna get smaller"! Amazing how thoughts of a smaller butt help to ease the pain! :big_smile: -------------- Deni ------------------------ To accomplish great things, we must not only act, but also dream; not only plan, but also believe. - Anatole France
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/02, 10:43 PM did the DL lunge routine tonight it felt weird going to have to practive my form with them i think...being very heavy and tall i dont think helps lol
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/03, 08:39 AM LIghtly touch the side of the squat rack with one hand for balance, that will help, jay. Yes - thinking towards the posistive results does help lessen the self-pity and pain a little:) -------------- If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through. Rosalyn Carter
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/03/05, 07:55 PM My workout sucked today... I'm sure part of it was focus, but I have to tell you...the soreness that I had Saturday and Sunday was unbelievable. Put it to ya this way...it was enough to make me sick on my stomach. Today, I'm not that sore but I could barely do all my sets...felt really sluggish and weak. But, I did everything and so I guess that is all that really matters. Sigh....it's been a rough day. -------------- A morning without coffee is like something without something else.
bouncerboo Posts: 14 Joined: 2007/02/02	2007/03/15, 10:16 PM OUCH! OUCH! I'm definitely feeling the ab exercises right this very minute! This is the first time that I have sat down today and OUCH!!!
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/15, 11:18 PM lol kicking tall wonder what s better results from tonights plan: 1. An after full routine personal best 205x3 on bench OR 2, 95 lb one arm BARBELL row 8 TIMES! P.S. Ever get this creeping thought in the back of your head that says quit? I did and told it TO SHUT UP! -------------- Jason Fox 6\'1\" 380lbs Problems are only opportunities in work clothes-Henry J. Kaiser The only person\'s opinion that matters is the person in the mirror.-Original
christal086 Posts: 155 Joined: 2007/01/06	2007/03/16, 07:16 AM nah mines more like "go on eat that chocolate easter egg that you got for your hubby" how long does it take to beat sugar cravings?:angry:
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/16, 08:39 AM beat them? That is assuming they go away LOL:big_smile::) -------------- Jason Fox 6\'1\" 380lbs Problems are only opportunities in work clothes-Henry J. Kaiser The only person\'s opinion that matters is the person in the mirror.-Original
christal086 Posts: 155 Joined: 2007/01/06	2007/03/16, 05:45 PM i hope so or poor hubby wont get an egg haha:big_smile:
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/19, 12:55 PM The best way to beat sugar cravings is to go cold turkey off sugar and eat well-balanced meals every 3 hours. -------------- If you doubt you can accomplish something, then you can't accomplish it. You have to have confidence in your ability, and then be tough enough to follow through. Rosalyn Carter
Nickibeth Posts: 11 Joined: 2006/02/05	2007/03/28, 03:59 PM I have a general question. I'm starting weighlifting and I joined a gym, but the trainer there on my free session said only to work each muscle group ever 5-7 days to allow the muscle group time to heal and build back up. She said working the muscle more often than that doesn't allow the muscle to build up. Now, I figure the people on this forum who are recommending to work the muscle groups more frequently have the muscles to back up their recommendations. So why the disparity in information?
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/28, 04:14 PM free session eh? Just FYI generally you work the muscle groups once a week maybe 2x a week depending our your focus I can send ya my workout based around the WSSC challenge if you want its made in excel
jonshez Posts: 273 Joined: 2007/01/14	2007/03/28, 06:46 PM ============ Quoting from nickibeth: So why the disparity in information? ============= There is so much contradictory information out there it is really confusing for a newbie. I'll be honest, Amy (asimmer) is an inspiration to me, if I look at here before and afters I see all the evidence I need to convince me she knows what works! (Apart from the time and dedication to helping others). I'm sure some of the other info out there works too, but when you find something that works for you, stick with it! I try not to work each muscle group more often than every 3 days, that gives it time to recover, rebuild and when you come back to it you can work it effectively again. One a week is probably ok, just a little slower. The real danger is in overtraining and not giving yourself time to recover. Jon
Nickibeth Posts: 11 Joined: 2006/02/05	2007/03/28, 09:06 PM Well, I typed this once before, but it has disappeared somewhere. I checked out the web links on how to do the squats, and I was concerned about stress on the knees. I have torn up cartilage under my left knee cap and I've had surgery to clean out my right knee. Will these squats still be beneficial if I can't go below a 90 degree angle? Is there anyone here with knee problems that do/don't do these squats? Are there alternate exercises to do?
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/29, 12:00 AM do not do the sissy squats....however..do a wider stance on squatsabout 4-6 inches OUTSIDE shoulders. It has the effect of shortening the femur bone on a squat (helpful for tall people and knee problems) I HAVE BOTH (old mcl, acl surgey and I am 6'1" I only do them to parallel or just below it usually i do them til i hit my bench when it is set on decline behind you can check out google video from my user: my most recent vid on squats http://video.google.com/videoplay?docid=7183435661537425455 if you just click vids from same user on side of it....you will see how far I have come -------------- Jason Fox 6\\\\'1\\\\" 376 lbs-personal records- DL-315x1, BOR-235x5, Bench-225x2, One Arm rows 95x8, Military-205x3, squats-255x8 Problems are only opportunities in work clothes-Henry J. Kaiser The only person\\\\'s opinion that matters is the person in the mirror.-Original
Nickibeth Posts: 11 Joined: 2006/02/05	2007/03/29, 01:42 AM Thanks for the advise, do you do something in place of the sissy squats to target those same muscles?
jaytori129 Posts: 657 Joined: 2006/11/14	2007/03/29, 01:02 PM if you do the other that should be good enough....kinda hard to reccomend some thing to replace that when you have knee concerns but do the rest you be fine...you'll often find that you really dont wanna do all of them it becomes torture lol...but its also called dedication and results -------------- Jason Fox 6\\\\'1\\\\" 376 lbs-personal records- DL-315x1, BOR-235x5, Bench-225x2, One Arm rows 95x8, Military-205x3, squats-255x8 Problems are only opportunities in work clothes-Henry J. Kaiser The only person\\\\'s opinion that matters is the person in the mirror.-Original
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/01, 10:27 AM Okay - for those who started the first week of the challenge - you have been doing this routine for 5 weeks now - how are you feeling about it? I was thinking maybe after this 6th week you might like a routine change...what do you think? If you feel like you are still getting the hang of this routine, or you are enjoying it and it is still very challenging we can stay with it. I just know that, personally, I get a little tired of doing the same routine for month after month, so maybe a change would be nice... Thoughts? -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
jaytori129 Posts: 657 Joined: 2006/11/14	2007/04/01, 12:32 PM its up to you you are my PT...however, All I did to break outta routine was switch order of days i was doing it, BUT ITS UP TO YOU
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/04/01, 02:26 PM Because of my absence of being sick and missing out, I feel that I am still adjusting to this routine and would like to keep it for myself personally, but.... If you feel a change up is needed I can incorporate that in a couple of weeks. :) Amy you are awesome and thanks for all the hard work and dedication you have put into this. It doesn't go unnoticed and I am so thankful for you. -------------- Bettia "Minds are like parachutes; they work best when open." - Lord Thomas Dewar
jonshez Posts: 273 Joined: 2007/01/14	2007/04/01, 02:29 PM I'm just able to remember the routine now without fishing a grotty piece of paper from my pocket! A change is as good as a rest so they say, I trust your judgement Amy. Jon
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/01, 05:20 PM Personally, although I have been enjoying this routine, I am ready for a change. I could do this one for a few more weeks, but not sure I want to continue on for 7 more weeks.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/02, 09:28 AM Well, lets keep it for a week or two more, then switch! Okay? -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
dfly411 Posts: 1,352 Joined: 2004/03/04	2007/04/02, 10:21 AM I'm up for anything as long as I get results. I still have to go by my book each time, but that's just me...I can't even remember my zip code half the time. :big_smile: -------------- A morning without coffee is like something without something else.

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