Health & Fitness, I think this is a first...... Options

[Robert]

If you can't view the .wmv file, they also offer it as a .mov file
http://media.crossfit.com/cf-video/051204.mov
It's pretty big so it will take a little while to load.

I'm really happy with the weight set.
It's like a new toy, just a really freaking heavy one.
490 lbs in plates and 600+ in dumbbells, then there was the 200lb bench.
It was a workout just moving the stuff downstairs.

I'm actually looking forward to painting the dumbbells.
The 40lbers and above are chipped and showing rust from heavy handling.
Plus some of the lighter ones are a slightly different in color due to either being newer or from a different manufacturer.

So I'm going to wire brush the worse of the rust off.
Soak them down with phosphoric acid ( converts the iron oxide rust to iron phosphate )
Then paint them all with a hammer finish paint.
They will look like new when I'm done.

[UNDEAD 1]

just to chime in,im still on the 5x5 and well i weigh 215 and have bench squat and dead lift right around 210 . i find it funny because when i started the workout all these people in the gym were looking at me weird and now im seeing 4 or 5 other guys doing the same routine. ive pretty much doubled in size and have been asked numorous times if im on roids,which i like being i only take a multi vitamin and shakes. i think the most important part of the workout is dips and pull ups ,so think of that druid.when you get to the point of adding weight to your dips is when you get really cut! one other thing ive been doing is push ups,5 sets of 20 a day -hungover or not etc.. no excuses!

[Overheated]

sorry i haven't kept up with this thread but i have been mighty busy.

robert, back to you inquiries

max weights - this can be taboo but here they are

dead lift - 585
squat - 530
bench - 465

please note that all lifts were performed with the proper suit for the movement

i was at these weights back in 05 - 06

i have been back at the gym steady since my last post and have very happy with the results. i am currently not back to these levels (and maybe never will be) but i am feeling very good and very strong again.

for a current idea of strength i will state my working weights

warm-up weights excluded

dead lifting upto 495
squatting upto 480
bench - not benching yet but doing dumbbells @ 100 to 150 (biggest we have) i won't do any bench work yet until i am certain my shoulder is good - aint bad but it aint perfect yet.

interestingly enough i have recently done a bit of cardio. i have began working out with a local club football team. they meet a couple times a week at a local specialized facility. it is a blast for an old man like me to be able to work out with kids half my age. i am holding my own well but the sprints take it out of me. i am finding myself a bit leaner but nothing most would notice.

good luck to all keeping fit and if your a smoker - QUIT ! ! ! ! Chantix Rules

[UNDEAD 1]

well looks like im out of commision,hurt my neck pretty fierce and gave it a few days ,tried to squat a simple wieght had issues with numbeness in my fingers and migraines. frustrated!

[Robert]

Wow, sorry to hear that Undead, hope it gets better.



Overheated:
Very impressive weights there.
I can't even imagine a 530 squat when my goal is 400, which I haven't even reached yet.
My previous best was 315, that was before I started over after my break to let my tendon heal.


For anyone else:
After seeing the book "Starting Strength" recommended on a dozen different lifting/fitness sites.
I decided to finally pick up a copy.
Lots of great information in it.
I'm the kind of person who prefers to not only know how to do something but the reason behind WHY
to do it this way or that way.
That's exactly the kind of info you get from the book.
Not only great detailed instruction on how to do the main compound lifts but also the body mechanics behind them.
Worth the $30, or you could probably check out a copy at your local public library.