Strength Weight Training: Anything and Everything II

[RU_]

Anyone know how to target more glute/hammys in a GHR? Lower back pump has subsided but it was not fun.

 

[BringFevBack2021]

I went lighter and 8 rep working sets for the squats.
Still hurt riding to work this morning

I can imagine, I’ve just started running again and running the same night/next day after JUST squats has me sore

 

[Taylor]

Anyone know how to target more glute/hammys in a GHR? Lower back pump has subsided but it was not fun.

Do you have someone who can sit on your feet and keep fingers in the target muscles? I'm assuming you're engaging the glutes before the movement begins on the upward motion?

Have you tried going down as slowly as you can? As in a count of five to ten times longer than your upward motion?

 

[go you pups]

Using kettlebells a bit more in my training

I can see why some people swear by them

 

[go you pups]

Using kettlebells a bit more in my training

I can see why some people swear by them

Changing it up a bit this week

Had a few leg heavy/hip hinge heavy days last few weeks, didn't sumo deadlift on Monday as I was a bit stiff, just had a body-building/hypertrophy style back and bis day instead, got in some heavy rows and pulldowns instead, deadlfted on Thursday much fresher albeit didn't feel as strong, did some more rows and pulldowns and some kettlebell swings at the end, got some shrugs in too for something different

So came to today, did an old school legs and shoulders pairing, but did most of the workout with my 12kg kettlebell, as I have a 12, 16 and 20, I think getting the rack position squat then thruster right first with the 12 then progressing to the 16kg bell should have some carryover for the rack position press to eventually progress from 12 to 16 too. Felt good though once I loosened up, deadlifting on Thursday wasn't too bad for today, thrusters I reckon are a good warm up for the press too seeing I use momentum to press in the thruster so the shoulders don't have to take the whole load like they would in a press. Still getting good shoulder pumps with the 12kg bell, only really need some lateral raises and facepulls to finish afterwards and they're toast.

 

[Coolangatta]

Almost did four GZCLP sessions in a week but was pretty gassed by my third session. I don’t think it’s meant for four days a week, doable but taxing I guess because of the + sets every session.

 

[The hands of stone]

So I'm back at it after a month off , doing push, pull, core/legs
Im back to push tomorrow but am damn sore , as expected

Am I better off with a rest day tomorrow or continue on to keep the routine ?

Cheers !

 

[go you pups]

So I'm back at it after a month off , doing push, pull, core/legs
Im back to push tomorrow but am damn sore , as expected

Am I better off with a rest day tomorrow or continue on to keep the routine ?

Cheers !

How often are you training?

3 days a week, 6 days a week?

Push pull legs 3 times over a fortnight?

 

[The hands of stone]

How often are you training?

3 days a week, 6 days a week?

Push pull legs 3 times over a fortnight?

Aiming for 6 days per week

 

[Jugada]

If it's just DOMS probably better off having a day off at this early stage of getting back into it. Won't achieve much just half arsing going through the motions.

Up to you though really, if you want to keep in the habit of just turning up then you could probably find something to do for 45 minutes

 

[go you pups]

Aiming for 6 days per week

Have a rest mate

I would aim for PPL about 3 times a fortnight to bed you in at first

I'd do it like

Week 1
Monday back
Tuesday chest
Wednesday legs
Thursday off/cardio
Friday back
Saturday chest
Sunday legs

Week 2
Monday off/cardio
Tuesday back
Wednesday chest
Thursday legs
Friday off/cardio

12 days there

6 days a week is pretty full on after a layoff, I'd go something like this first

 

[The hands of stone]

Thanks everyone , must have had a decent sleep because I'm nowhere near as sore. So will resume tonight .

Also may back the sessions off for more rest and see how that goes

 

[go you pups]

Thanks everyone , must have had a decent sleep because I'm nowhere near as sore. So will resume tonight .

Also may back the sessions off for more rest and see how that goes

How much volume are you doing?

Like a typical session?

I for example was on the road all afternoon yesterday, then still had to cook tea and do a few things, wasn't til 1045 I had time for a quick workout in my garage

Ended up doing some:

Light skull crushers 3 sets
Shoulder presses 3x10 (20s)
Hanging laterals 3x whatever
Cable pushdowns 30kgs
Kickbacks

Feel like just doing it again today and also doing kettlebell presses and stuff as I got nothing out of it , maybe I'll just hit shoulders and give the triceps a rest as I'll train triceps on Monday anyway

 

[The hands of stone]

How much volume are you doing?

Like a typical session?

I for example was on the road all afternoon yesterday, then still had to cook tea and do a few things, wasn't til 1045 I had time for a quick workout in my garage

Ended up doing some:

Light skull crushers 3 sets
Shoulder presses 3x10 (20s)
Hanging laterals 3x whatever
Cable pushdowns 30kgs
Kickbacks

Feel like just doing it again today and also doing kettlebell presses and stuff as I got nothing out of it , maybe I'll just hit shoulders and give the triceps a rest as I'll train triceps on Monday anyway

Reading here , I might be too much volume but have always done it that way

Yesterday was
Incline Dumbell bench
Flat Dumbell bench
Chest Fly superset tri overhead
Tri pull down
Shoulder press
Lateral press
Arnold press
Finish with round the worlds

Other session normally
Upright row into bent row
Pull ups
Bicep curl to warm up
Spider curl superset Incline drag curls
Flat raises ( also think called waiter curls )
Form of hammer curl

Pretty happy to tinker if its too much

 

[go you pups]

Reading here , I might be too much volume but have always done it that way

Yesterday was
Incline Dumbell bench
Flat Dumbell bench
Chest Fly superset tri overhead
Tri pull down
Shoulder press
Lateral press
Arnold press
Finish with round the worlds

Other session normally
Upright row into bent row
Pull ups
Bicep curl to warm up
Spider curl superset Incline drag curls
Flat raises ( also think called waiter curls )
Form of hammer curl

Pretty happy to tinker if its too much

I reckon mix your shoulder training around a bit to complement chest as that push day was a lot of pressing and you'll be pretty fatigued, you don't want to wreck your rotator cuffs and other shoulder stabilisers from too much pressing either.

If the goal is to train PPL twice a week

I'd look at it like

Push workout one
Smash your flat bench and decline stuff/or go hard on the dips, if you feel like close grip presses to target the triceps then do them after your heavy flat bench/dips etc as they're working similar areas of the chest still, do your crossovers/flys for chest isolation then do some isolation exercises for shoulders like side laterals, front raises and facepulls to balance it out a bit, but keep a bit in the tank for push workout 2

Then 4 days later or whatever for push workout 2

Go hard on the incline presses and shoulder presses, that will give you a massive shoulder pump and get a bit more isolation tricep work in like overheads and kickbacks and pushdowns, but you'll still be putting in some work for the chest with the incline presses, if you feel like you need to do a bit more, then hit a machine press or push ups and do a few drop sets and that would be enough for the pressing imo until your next push day say 4 days later again

Also doesn't sound like you're doing alot for back training, I'd try to increase volume there, more rows, pullovers/stiff arm pulldowns are great too for lat and teres development and only do about 2 isolation bicep exercises as pull ups will smash your bis as is.


If the goal is to look good in a tshirt, then continue what you're doing though, but try to listen to your body in regards to recovery

 

[Coolangatta]

What’s the best way to get back into my GZCLP training? I do three days a week, cycling between my A-B-C-D workouts. But sometimes I only train 1-2 times a week.

I just follow the cycle usually, picking up where I left off. Last time I trained was Tuesday. I seem to lose some strength on some lifts if I haven’t performed that lift for at least two weeks.

Not all, but the Zercher squats especially seem to suffer the most from inconsistency. That said, the gap between my best Zercher and upper body lifts is greater than your average lifter, so I guess it shouldn’t be too surprising to slow down in that. Now that I’m floor pressing as a main lift I will inevitably get stronger in the upper body, though.

 

[Ligma]

My sexy new gym hehe
View attachment IMG_4950.MOV

 

[Coolangatta]

My 36yo friend has some variety of arrhythmia and has been advised by her doctor to do an exercise regimen that’s slow and cautious and begins with walking.

This is the gym equipment she has (pictures in middle of each screenshot). Anyone got any recommendations for a good exercise program that shouldn’t be too dangerous for her to do?

She’s done farming and hands on work all her life so she’s pretty strong and it’s a wonder she’s still kicking.

 

[Tadpole]

Just an easy leg day today, since I have no idea what I’m doing (as an almost 48 year old female, staggeringly unfit, and having major problems with exercise consistency).

Treadmill warmup - 10 minutes (2 sets of 4 minute walk at 5.5kph + 1 minute jog at 6.2kph.).

Two rounds (3 sets of 10):-
Leg press - 82kg.
Outer thigh - 35kg.
Leg extension - 23kg.
Weighted step ups - 4kg.
Kettlebell squats - 10kg.

30 minute cool-down on exercise bike - Level 1.

5 - 10 minutes stretching.

 

[go you pups]

My sexy new gym hehe
View attachment 1490308

Nice

Solid looking half rack and some nice cardio equipment there

How's your strength training style? Alot of barbell stuff?



This is my updated setup



Have flipped a few things around this year

Sold my echo bike in April and Ironmaster dumbbells in 2 lots in February and earlier this week, just wasn't using the echo bike enough, while hex dumbbells trump the Ironmasters in terms of feel/balance/convenience. I think I'd give Nuobells a go if I ever had to resort to adjustable dumbbells again.

Replaced with that powerlifting fat pad flat bench, 5 and 10kg plates, 12, 16 and 20kg competition kettlebells, a heap of fixed hex dumbbells (7.5s, 17.5s and 22.5s-40s) and those 2 storage racks (the vertical stand won't be there much longer, will get a proper commercial grade dumbbell rack or another mass storage unit to cater for the heavies and use that dumbbell bumper rack for my lighter pairs)

Only need 9s, 30s and 35s and I'll have a full 5-40kg set in 2.5kg increments (I'll use 9s alot for accessories to use with the 7.5s, 10s and 12.5s)

Then after getting my dumbbells in order it'll be the barbell game and some more plates. Swiss bar, SSB, cambered multigrip bar, trap bar, premium 28.5mm/29mm power bars all on the radar.

 

[Ligma]

Nice

Solid looking half rack and some nice cardio equipment there

How's your strength training style? Alot of barbell stuff?



This is my updated setup

View attachment 1509114

Have flipped a few things around this year

Sold my echo bike in April and Ironmaster dumbbells in 2 lots in February and earlier this week, just wasn't using the echo bike enough, while hex dumbbells trump the Ironmasters in terms of feel/balance/convenience. I think I'd give Nuobells a go if I ever had to resort to adjustable dumbbells again.

Replaced with that powerlifting fat pad flat bench, 5 and 10kg plates, 12, 16 and 20kg competition kettlebells, a heap of fixed hex dumbbells (7.5s, 17.5s and 22.5s-40s) and those 2 storage racks (the vertical stand won't be there much longer, will get a proper commercial grade dumbbell rack or another mass storage unit to cater for the heavies and use that dumbbell bumper rack for my lighter pairs)

Only need 9s, 30s and 35s and I'll have a full 5-40kg set in 2.5kg increments (I'll use 9s alot for accessories to use with the 7.5s, 10s and 12.5s)

Then after getting my dumbbells in order it'll be the barbell game and some more plates. Swiss bar, SSB, cambered multigrip bar, trap bar, premium 28.5mm/29mm power bars all on the radar.

Wow that looks great!

I play footy so all I need is a barbell, bench and a plyo box!

 

[go you pups]

Just an easy leg day today, since I have no idea what I’m doing (as an almost 48 year old female, staggeringly unfit, and having major problems with exercise consistency).

Treadmill warmup - 10 minutes (2 sets of 4 minute walk at 5.5kph + 1 minute jog at 6.2kph.).

Two rounds (3 sets of 10):-
Leg press - 82kg.
Outer thigh - 35kg.
Leg extension - 23kg.
Weighted step ups - 4kg.
Kettlebell squats - 10kg.

30 minute cool-down on exercise bike - Level 1.

5 - 10 minutes stretching.

Not bad

I think just get some posterior chain exercises in the leg routine to balance it out a little as you're very squat/quad/glute dominant with the leg presses/squats/leg extension and weighted step ups

Plenty of ideas on YouTube for posterior chain

Some of my favourites are Romanian deadlifts (you can do these with a barbell or dumbbells) and kettlebell swings

Other than that you'll get some good strength benefits in with what you're currently doing, just make sure to keep stretching, plenty of quad stretches and hip mobility stuff will help keep you mobile.

 

[Teagueeee15]

Nice

Solid looking half rack and some nice cardio equipment there

How's your strength training style? Alot of barbell stuff?



This is my updated setup

View attachment 1509114

Have flipped a few things around this year

Sold my echo bike in April and Ironmaster dumbbells in 2 lots in February and earlier this week, just wasn't using the echo bike enough, while hex dumbbells trump the Ironmasters in terms of feel/balance/convenience. I think I'd give Nuobells a go if I ever had to resort to adjustable dumbbells again.

Replaced with that powerlifting fat pad flat bench, 5 and 10kg plates, 12, 16 and 20kg competition kettlebells, a heap of fixed hex dumbbells (7.5s, 17.5s and 22.5s-40s) and those 2 storage racks (the vertical stand won't be there much longer, will get a proper commercial grade dumbbell rack or another mass storage unit to cater for the heavies and use that dumbbell bumper rack for my lighter pairs)

Only need 9s, 30s and 35s and I'll have a full 5-40kg set in 2.5kg increments (I'll use 9s alot for accessories to use with the 7.5s, 10s and 12.5s)

Then after getting my dumbbells in order it'll be the barbell game and some more plates. Swiss bar, SSB, cambered multigrip bar, trap bar, premium 28.5mm/29mm power bars all on the radar.

That’s interesting regarding the hex dumbbells you have having good balance.

I’ve got the exact same ones in a 32.5-47.5kg setup and I think all of them have a tendency to “roll” one way while sitting in your hands in one particular direction, so you spent a lot of time trying to fight them rolling out of your hands.

If I was to stock up on dumbbells or if anybody is, pay the extra and get them from the Australian Barbell Company Is my recommendation.

 

[Tadpole]

Not bad

I think just get some posterior chain exercises in the leg routine to balance it out a little as you're very squat/quad/glute dominant with the leg presses/squats/leg extension and weighted step ups

Plenty of ideas on YouTube for posterior chain

Some of my favourites are Romanian deadlifts (you can do these with a barbell or dumbbells) and kettlebell swings

Other than that you'll get some good strength benefits in with what you're currently doing, just make sure to keep stretching, plenty of quad stretches and hip mobility stuff will help keep you mobile.

I could definitely add some Romanian deadlifts or kettlebell swings in there. I don't think I'll worry about stuff like glute bridges and the like if I'm already glute heavy in my other leg exercises.

 

[go you pups]

That’s interesting regarding the hex dumbbells you have having good balance.

I’ve got the exact same ones in a 32.5-47.5kg setup and I think all of them have a tendency to “roll” one way while sitting in your hands in one particular direction, so you spent a lot of time trying to fight them rolling out of your hands.

If I was to stock up on dumbbells or if anybody is, pay the extra and get them from the Australian Barbell Company Is my recommendation.

Compared to my Ironmasters the heavier hex sit better in my hands, the Ironmasters I had to sit them slightly on the outside of the centre once I got well past 55lbs (25kgs) and when I went to say 95lbs+ for heavy flat presses I had to hold them with really stiff forearms/wrists so I had control of them. I think the main problem with bigger hex dumbbells is their size, so when you're doing dumbbell presses you can't get a full pec squeeze at the top of the contraction like you would with a light pair, or when doing rows you'll hit your belly/ribs more, however, I feel good with the 40s I have, good pressing contractions there.

45kg is about what I want to go up to eventually unless I become a monster so I'll need to buy the right storage rack to fit them all on as the one I already have will do the job for my lighter pairs but for heavies the forearm banging sucks when getting them off the middle shelf as it's not angled (wrote a review on Best Fitness for that particular piece), but 40kgs should be enough for the summer considering I'm still trimming down.

Having a bit of versatility with a few different barbells will be my main focus next though seeing I won't have much more room for an accessory piece, a calf raise or leg curl/extension I could squeeze in behind my plate rack, though maybe getting rid of that plate rack for something more compact and getting weight horns for my power cage, shuffling around the fridge/cabinet on the right side could see me get something better, like maybe a leverage tower/leverage press as my echo bike sat there before I sold it.

Yeah ABC make decent barbells, my local Genesis has their power bars, solid knurling on them. Not a fan of their heavy round pro style dumbbells though for heavier stuff, I find the plates aren't angled well and hit the forearms once I go past 40kgs or so. If they had smaller plates on the inside and the heavies towards the middle it'd have less forearm banging too