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[Weightlifting] thread where everyone is cool to each other
Jimmy Marku
LondonRegistered User regular
LondonRegistered User regular
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Also I nominate strengtheory.com be added to the OP list
I am so excited, it is impossible to describe.
That is reassuring. God I am so hungry.
Done.
TRB is too humble but it was 190kg (419lb) that he pulled yesterday for 10 (I did a shitty triple). A MACHINE.
Also I did 3xfail leg extensions and leg press and I wish I'd started doing these earlier.
"You want stronger quads and glutes, and strong hamstrings, but not too soon"
Also sitting back is still mainly a good cue for geared low bar lifters. Not saying everybody can't benefit from sit back on heels, but when you're thinking "back back back back" it's for dude/dudettes in suits
Just in my humble opinion with a mild hangover and looking for things to take my mind off the spurs
When'd your arms get so jacked
Which is cool!!
I still feel Puny tho
I am 140lbs
But persistence and consistency is key I suppose
I'll try to be better on the diet going forward... bout to have another iffy gym session since I drank a whole bottle of wine yest and some sangria
I work out in the evenings during the week, and before lunchtime on weekends. I'm guessing I should be eating more in advance of a workout - but when? Right before? A bigger breakfast? Or a bigger dinner the night before?
I honestly have been training fasted most mornings and it's fine, I fuel myself with coffee and take a little BCAAs also
Saturday was tee ball for my 5yo, and me and my wife were taking turns between watching him and keeping our 2yo amused at the nearby playground. While it was my turn to watch the little guy I noticed that the playground was pretty much empty, so I took the opportunity to see what I could do with the monkey bars.
Holy shit, guys, I can do pullups! Only a couple at a time, but I can do honest to god dead-hang pullups with my chin getting an inch or two over the bar. I think that may have been the first real pullup I've ever done in my entire life.
Wings incoming.
Is 10x10 supposed to just blast the excess weight off your body? I'm doing 5x5 after three sets of five for a few years and it's already pretty intense; doing four times that many reps is a horrifying idea to me
It's actually for bulking, acting as a basically mindless max effort routine. Instead of drop sets and multiple exercises hitting a body part you just blast the shit out of it and leave. Usually the first 4 or 5 sets are cruise control, it's around set 6 that the trouble starts. The real trick is that you have to have the right timing, which I kinda suck with. I'm going to use the deload to try to get better at it, because the rest periods have been slowly getting longer as time has gone on (up to 2 minutes between sets today) and my timing turned from 4-0-2-0 to like, 2-0-1-0.
When my back is fried, like today, I treat them like a clean pull from the rack. Benefit, triple extension and big shrug. I typically do them right above the knee.
Ordinarily if I really need a deload with no real strength objectives in mind, I just switch up everything and go pretty light and do some bodybuilding shit that keeps me in the weight room and gives me a chance to flex in the mirror more than I already do.
So, depends? Try to eat and sleep more whenever you do this, or get away from the gym entirely and go do some other physical activity you enjoy!
Right above the knee, like you said. With how long my arms are it's a super short ROM, which makes banging them out fun but I'm not sure how much carryover I'm getting. It did work my upper back pretty good so I'm thinking I'll sub them in for shrugs to get more bang for my buck.
@Prime unless you're getting ready for a competition or something static lifts are pretty easy to overcome, just do something else. If you're doing low reps drop the weight and switch to high, if you're doing high reps up the weight and switch to low, if you hate that then change exercises altogether i.e. bench sucks so do incline or dumbbell or dips and overhead press, or whatever. Don't get hung up on your program and don't keep banging your head against the wall, it's bad for your brain and won't help your body.
No comps purely lifting for me. Yeah I do 3 x 5 Bench, Squat, Overhead and Deadlifts then a few other sides like pulls ups. So might switch to higher volume. What would be a good % to drop by? The 10-15% DeadLegend mentions?
Circuit 1: 7 sets with the same weight
Bench Press: 20, 15, 12, 10, 5, 8, 16
` Lat pull down with a wide grip: 20, 15, 12, 10, 5, 8, 16
Circuit 2: x4
Dumbbell Incline Press: 12-15
One Arm Row: 10-12 each arm
Circuit 3: x4
Pec Deck: 10
Low Row with a Neutral Grip:10
I actually really like the workouts I just don't feel it's good enough when stretched out to every other day. So I would like to do something similar but cover a bit more bases per day.
My goals are primarily burning fat (a modest but noticeable belly for a relatively slim person) and then perhaps build muscle from there. We aren't inactive on other days as we climb at an indoor gym 1-2 times a week, play volleyball 3 times a week (days we don't lift), and I'm a moderately avid bike rider (not quite a cyclist). I don't want to cut into my other activities and neither does he so we really want to keep the 3x-a-week morning workout schedule and find a way to make the most of that time.
Thanks in advance guys! Help me and little bro get swoll!
but i was doing glute raises with 340 lbs today
my bum feels firm imo
I spent years doing a similar routine with no progress.
If I could go back with the same goals as you I would do:
D1) Squat 3x5
Bench 3x5
Row 3x5
D2) Front squat 3x5
Deadlift 1x5
Abs
D3) Squat 3x5
OHP 3x5
Pullups 3xfailure
Increasing the weight for each lift each session as long as you can complete the reps. This is similar to most beginner strength programs.
Losing unwanted fat is largely down to diet.
I'd recommend you read the simple science fitness page in the op if you haven't already.
Also! I have to rest my right arm, so everything is one handed. If you've never done a one handed dumbbell bench, give it a go. It's a great ab workout.
By the time I'm done smashing it with accessory exercises, it feels like it never hurt to begin with - like, that type of palpable relief that only comes with truly reducing the amount of pain an injury is creating. I'm beginning to think it's not tendonitis, but rather something wrong with my sleep posture.
Anyway, all I can do is ramble about it since I don't have the means to see a PT.
You talk clean and bomb hospitals, so I speak with the foulest mouth possible
I should probably add hanging leg raises or something to my routine, don't really have anything currently that directly works motions for raising my knees
PSN: Robo_Wizard1
Ehh, probably not actually. Those are, for the most part, links for people with some existing experience in strength training.
If you're really just getting into lifting weights, you may want to check out something like the book Starting Strength.
You talk clean and bomb hospitals, so I speak with the foulest mouth possible
@wirehead26 what are your actual goals?
You talk clean and bomb hospitals, so I speak with the foulest mouth possible
I've been doing 1 handed dumbbell shoulder presses on one knee
Def a good ab workout
Haven't thought that far ahead but I guess building muscle to burn fat? I'm not looking to bulk up huge or anything.
Alternative suggestion,
D1: B. Squat 3x5
Bench Press 3x5
Deadlift 3x5
Barbell Row 3x5-8
D2: Bench Press 3x5
F. Squat 3x5
RDL 3x5-8
Abs
D3: Deadlift 3x5
Incline Bench 3x5
B. Squat 3x5
Bi's/Tri's 3x8-12
You could do OHP on Monday in place of bench.
I think pulling off the ground twice a week is pretty important. Basically with this set-up it's heavy squat Monday, heavy bench Wednesday, heavy deadlift Friday.
This is pretty much a modified Bill Starr routine, but perfectly serviceable. In fact, @Butters you could do Jim's plan until you got to the build you want and then progress to the plan I suggested after a few months.
Both are very basic and perfectly fine plans to follow, which I believe simple is great if you don't mind doing the same thing week after week. I'm not saying one is better than the other, but just trying to offer variety.
Are you familiar with some basic compound barbell movements? Squat, deadlift, press?
You can do a lot of other stuff in a gym but in terms of effort:results ratio those are undeniably the money-makers.
You talk clean and bomb hospitals, so I speak with the foulest mouth possible