Six

Yeah, just look it up here and go by the official info: https://www.atfonline.gov/fflezcheck/

So that's the sound that's louder than a click. Thanks for sharing.

You're never going to jog a quarter mile to the next shooting position in our normal matches. General cardio etc will help your health, but assuming you're in reasonably good shape to begin with it probably won't impact your stage time. If I were doing physical training for shooting sports specifically: Dryfiring first Plyometrics for explosive movements in and out of positions, Examples Practice explosive starts and sudden stops into the proper position. Sprint 10 yards. Stop. Lean around a corner. Airgun. Repeat in and out of prone, squat, high, low, awkward, leaning, whatever-you-can-think-of, positions. Grip strength

Nonetheless, read this and see if it makes sense http://startingstrength.com/articles/active_hip_2_rippetoe.pdf

Since this is my thread, I'll respond from my perspective. 1. Anyone can perform a deadlift/squat/press/bench/whatever at light weights, it's not until stuff starts to get heavy that you realize you never learned good form - you just got away with something that looked like good form because weights were light. IMHO: If you can barely do it with barely good enough form - it's light enough. 2. Meh, I don't have that kinda ego I guess. My form might suck, but it's a lack of experience, not an excess of ego. 3. Not all hypertrophy is the same.

Starting week 3 tomorrow, time to introduce a few accessory exercises. I think I'm starting to get the hang of the Power Clean with a couple reps feeling nice and smooth. I catch myself pulling with the arms now and then, but it's getting better. Squats... You pick up the weight and start the long descent knowing you still gotta come all the way back out of the hole... Deads lack that build up of "God this is gonna suck" that squats provide, they just go straight into "God this sucks".

Hahaha...haha...hah...heh...hmm. I bought 30lbs of chicken today, and with the gym being packed with new years resolutioners, I'm switching to working out in the mornings around 4:30am for a while I draw the line at buying a bikini and prancing about on stage though.

Jake, Milk is truly awesome for a growing boy. Currently I'm looking at half a gallon a day as part of my meal plan. The plan is 3 meals a day, and 2 shakes with whey which will be pre/post workout on working days, and morning/afternoon snacks on rest days. For example, lunch might be 16oz milk, Dead animal (6oz chicken breast), Vegetable(1 cup broccoli), starch (1 cup brown rice), 1 fruit (Banana). Currently I'm in the ballpark of 105gr Fat / 380gr carbs / 255gr protein / 3500kcal. I can change the animal, starch, veggie, and fruit out and keep everything reasonably consistent, but would I be better off switching the starch at each meal out for protein / fat? Suggestions for replacements? Thanks,

Wow, that's a whole lot of gains. I appreciate the feedback, there's so much BS to weed through as a newbie, so it's good to hear from those who've got some actual experience. I'm really exited about starting a new program (Actually, being able to start a weight program!) and I'm sure I'll make adjustments along the way but plan is to stick as strictly as I can to the SS program and evaluate around May what to do next.

No on the last part, just got the book a couple weeks ago but the basic program matches what I've wanted to do for a while. I also know that I'm fortunate in being able to burn fat easily. I guess what I hope is to have a significant muscle > fat gain ratio. If I can put on 10lbs of muscle and a couple pounds of fat, I can live with that. The other way around would suck a bit though.

Because as the books says, it's the most technical exercise of the lot. I'd rather do good rows than bad cleans. I'm looking for a new trainer now, whether they can help me get the form right will dictate which one to go with.

Regarding calories, I wouldn't mind bumping it up a bit more, but I'd hate to gain fat faster than I do muscle. Being a slightly older beginner, I'm a bit skeptical about being able to sustain a 1lb growth / week.

Yep, I have the SS book and the plan is to follow the program in except for probably changing power cleans for rows. Deadlifts are listed under workout A.

Haha, yeah, I'm planning to do cardio a couple times a week at low/moderate intensity (walk/elliptical). I'd also like to give a shout out to my wife who will cook 3,200 calories worth of reasonably healthy foods every day...

For the past nine months or so I’ve been working with a trainer to get the basics of weight exercises and I’m getting much more comfortable in the gym having a basic understanding of how to work out. With a bad shoulder it took a fair bit of work for me to just be able to press a dumbbell without wobbling all over the place. Since then I’ve gained about 12lbs. Mostly muscle as I’m leaner as well as slightly larger. I changed my diet/program a bit in the fall to cut a few pounds of fat and start to get some abs showing and I’m pretty happy with my progress and body shape. I’m 31 years old, 6’3”, 192lbs and in the ballpark of 15% body fat. Now, I’d like to keep the basic shape, but add a few more pounds of lean mass. Starting Strength is a barbell program based on compound exercises and linear progression. The goal is to keep it simple stupid, and gain strength rather than post impressive numbers. More info here - http://forum.bodybuilding.com/showthread.php?t=998224 Here are the basic workouts, alternating workout A and B on non-consecutive days with a two day rest once a week. Workout A • Squats - 3x5 • Bench - 3x5 • Deadlift - 1x5 • Dips - 2 x 8-12 (Introduced after a few weeks) Workout B • Squats - 3x5 • Standing Press - 3x5 • Pull from floor (rows 3x5 or cleans 5x3) • Pullups/Chinups - 2 x 8-12 (Introduced after a few weeks) To start to grow I’ve calculated my caloric needs and came up with 2,750 for maintenance. Add to this about 400 calories for growth (15% of intake) and I hit 3,170 / day. Those 3,170 break down into 245g protein = 979kcal 96g fats = 864kcal 332g carbs = 1327kcal This will basically be a three month experiment to see what happens. I will at least learn something, and hopefully grow a bit as well. Any thoughts or opinions on the program / diet very welcome.