Lifting: what is your current program?

[tmac]

I'm in the gym 3 days a week for the last 3 years. Mostly freeweights.
I stick with the basics - squats, deadlifts, and bench. I will throw in other exercises such as curls, triceps, shoulders. I use different variations to keep the muscles guessing.
I will also change my routine every 4 - 6 weeks to keep things fresh. Right now I'm doing a light/heavy weight training type routine.

Here is a good site that I use. It has about 2000 pages of info.

http://www.exrx.net/index.html

[Lost Canadian]

For the last 4 months or so I've been incorporating/substituting kettlebell workouts with my regular lifting routine. Talk about hitting all those little stabilizer muscles. My core has never been stronger, and I find the kettlebells have really helped to improve my 'real strength,' as the exercises more closely resemble dynamic movements you'd use in the real world. I still squat, deadlift, bench etc, but I'm finding that more and more I'm moving away from the typical static excercises in favour of more dynamic lifting movements utilizing kettlebells.

[Co-opski]

1.5 inch Old Man Emu Heavys! Not a big fan of body lifts.



I joke sorry but had to play.

[Scott Brady]

Just wrapped the 5x5 program today. Moving the heavier weights with more core engagement was good for us. Incorporating more leg movements was also good, especially the squats and dead lifts.

I leave for the Mongolia trip in a few days, so I will be reverting to pushups and crunches and hopefully managing the diet. It would be great to come back leaner too.

[Flounder]

I leave for the Mongolia trip in a few days, so I will be reverting to pushups and crunches and hopefully managing the diet.

I hear Mongolian sheep's eyeballs are good for recovery.

[chet]

I have been doing the bootcamp thing for a year. a month or so ago I switched to Crossfit and WOW. I feel way stronger and only doing it 3 times a week when I can. Nice not to be chained to a gym for a workout.

[Ed B]

Been doing the stronglifts program for a while. I think I am going to have to tweak it a bit as my knees are starting to complain about all the squatting.

[Uglyduck]

My dept. adopted CrossFit as our PT program and sent 5 of us to a local Level 1 cert class last October. We've seen remarkable improvement in all participants regardless of age or fitness level. Its fun (especially in a group setting) and the workouts are so varied that its nearly impossible to get bored. I didn't have the discipline to stick to a program before this for longer than 6 months, but the CrossFit WOD's have kept me interested and challenged thus far. I've learned a lot about myself mentally and physically and its paid off in both my professional and personal lives.

Scott, here are someTravel WOD's to torture yourself with.

[washington taco]

I lift full body (upper and lower with core work as well) two days a week. Ride road bike 25, 20, 35 miles three days a week and hike/ski in the Cascades one day a week. Rest day is usally the honey do list and can be a work out in its self! Beer is my down fall, but rest of diet is good sea food lean beef and chicken. Huge salid three days a week and a fruit smoothy after work outs.

[Hannibal USA]

My lifting routine is:

Day 1:

Bench Pyramid
10 x 185
8 x 195
6 x 205
4 x 215
2 x 225
2 x 225
4 x 215
6 x 205
8 x 195
10 (if I'm lucky) x 185

Rowing Pyramid
Same as above, except with cable row.

Shoulder Press with dumbells
10 x 60
10 x 55
10 x 50

Pull ups
3 sets to fatigue

Full body stretch

Day 2

Squat Pyramid
10 x 235
8 x 245
6 x 255
4 x 265
2 x 275
2 x 275
4 x 265
6 x 255
8 x 245
10 x 235
Puke
Full body stretch

Day 3
Repeat Day 1
Play kayak polo, carb up on beer

Day 4
Repeat Day 2

Day 5
play kayak polo, carb up on beer

Day 6
Rest

Day 7
Easy yoga

I'm LOVING "Buzzerk" for a pre-workout supplement, and "Rezzerect" for a post workout recovery. Highly recommend both.