Strength Weight Training: Anything and Everything II

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Milera2Betts said:
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.
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Those weighted step ups should be good enough work for your glutes
 
****

I was getting in sets of 11 with the 37.5s and sets of 9 in with the 40s tonight on the incline presses

Probably gunna need 42.5s and 45s before I get 30s and 35s at this rate (the 37.5s are both about 37.35kg and the 40s are 40.3kg so both within their stated range)

Good to hammer out a big old school dumbbell press session though for chest Mondays
 

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Purple7x08_24 said:
Explanation please. Been working this machine. Started at 10 X 64kg. 8 weeks later did 10 X 90kg. Went to regular bar lat pulldown barely managed 1 X 70kg. Harder than pullup weight. What gives.


View attachment 1529588
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Are you completing the movement on this machine with a neutral/hammer grip? And then going to prone grip on a bar with the normal lat pulldown?

Also, you can't compare weights from two different machines because they may have different pulley arrangements / angles of action.
 
mcgarnacle said:
Are you completing the movement on this machine with a neutral/hammer grip? And then going to prone grip on a bar with the normal lat pulldown?

Also, you can't compare weights from two different machines because they may have different pulley arrangements / angles of action.
Click to expand...
Im using it because i can really isolate the lats with a wide grip. I can really feel the pinch. Im going to test my pullups on Monday. I just dont get how the other machine is so hard
 
Back into it today after several weeks off due to sheer laziness. Was going to do two rounds of 3 sets of 10 of leg press, outer thigh, deadlifts and (for the first time) Bulgarian split squats. Had to stop halfway through my second round though, as I was starting to develop a migraine. Set a new leg press PB at 100kg.
 
Purple7x08_24 said:
Explanation please. Been working this machine. Started at 10 X 64kg. 8 weeks later did 10 X 90kg. Went to regular bar lat pulldown barely managed 1 X 70kg. Harder than pullup weight. What gives.


View attachment 1529588
Click to expand...
Update. Without a doubt, this is one of the least functional pieces of equipment I've used. A complete waste of 6 weeks.

I started out at 72KG bodyweight doing 8.5 pullups, 68X10 on this machine.
Worked my way up to 90KG X 10 on the machine.

Tonight, pullups at 79KG bodyweight 5 reps, (Put on a lot of weight in the legs with consistent leg workouts) felt weak at the exercise, no strength. 50X10 on single bar lat pulldown (after three sets of pullups) weak.a.f 64X8 on the cable row, 123KG sled pulls single arm.
FWIW the 1rm calculator shows no improvement.

I have not made any gains on any back exercises at all
 
Would like some advice on the following cycle starting tomorrow:

AB work every workout, harder on arm day.
Hamstrings/Glutes (lighter weight reps on adductors/abductors)

Wednesday

5 Rep Range (Strength focus after doing 8 weeks on 10-12 reps)
Scandanavian curls 5 rep range
40KG dumbell leg curls
90KG RDL
80KG Hip Thrusts (Focus on controlled form, pause up top, focus on glutes)
Adductors/Abductors (Probably just cables)

Thursday

Shoulders (forearms for endurance)

Switching it up because shoulders to failure workouts were falling apart after the first set.

Going for 3 sets of 12 focused on form probably 30KG
Lateral raises
Pinch grips for endurance, rope rotations on the barbell.

Friday Cardio rest day

Saturday

Quads

Front and Back Squats with long pauses @ 70KG X 10 reps
aim for 10 reps with pauses maxing out on adductor/abductor machine

Sunday

Chest (Strength focus)

DB Bench press (Dropset 10s)
32KG X 10 (Will probably get 13 reps)
30KG X 8 (estimated)
28KG X 9
26KG X 10
36KG db prep for subsequent weeks
Lat pulldowns starting at 10 reps increasing by one every week up to 18 reps, then increase weight and reset.
Dips
High end strength grip work


Monday Rest Day

Tuesday

Back Day

Pullups keep building for 5X5, then thinking about adding weight for a simple 5X5 strength workout. (Not sure if there is a better system given how taxing pullups can be aside from trying to lose some weight) If I get down to a manageable 69-70KG I should be able to hit 12 reps as of now.
Considering doing 5x5 drop sets to failure when I get past 5 reps.

Biceps chinups
Curls to failure


Thoughts? Should I alter anything. Add anything in.

I'm hitting a combination of strength and building on chest RN, will aim to transition into sets of 5 until I get to 42/44KG and then might switch back to barbell for a cycle.
Back I want to get strong.a.f for pullups, rows and pulls with the sled.
Shoulders just want some more strength but mostly just for balance so more focused on endurance there.
Hamstrings High end strength.
Biceps - for balance
Triceps - for balance compliment chest work
Quads - mostly just balance. Not interested in going past 100KG Again.
Grip/Forearms, high end strength.
 
revival_mode said:
not enjoying crossfit lately & my work schedule has been up the s**t. thinking about a home garage set up so i can train how/when i want

anyone got recs for brands to check for a low to mid priced rack/cage whatever they're called?
Click to expand...
Make sure its solid, and quick to adjust racks
 
APU (Australian IPF affiliate) Powerlifting Nationals are on this weekend.

A girl from my gym is on track to pull the biggest deadlift in IPF history by a female. Should be exciting!
 

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Ive been consistently hitting all leg and glute workouts and core for 8 weeks and very quickly went from 72kg to 79kg. Now dropped 2 in 2 weeks. Still gaining strength.

Weight gain after breaks nearly always muscle.
 
Purple7x08_24 said:
Would like some advice on the following cycle starting tomorrow:

AB work every workout, harder on arm day.
Hamstrings/Glutes (lighter weight reps on adductors/abductors)

Wednesday

5 Rep Range (Strength focus after doing 8 weeks on 10-12 reps)
Scandanavian curls 5 rep range
40KG dumbell leg curls
90KG RDL
80KG Hip Thrusts (Focus on controlled form, pause up top, focus on glutes)
Adductors/Abductors (Probably just cables)

Thursday

Shoulders (forearms for endurance)

Switching it up because shoulders to failure workouts were falling apart after the first set.

Going for 3 sets of 12 focused on form probably 30KG
Lateral raises
Pinch grips for endurance, rope rotations on the barbell.

Friday Cardio rest day

Saturday

Quads

Front and Back Squats with long pauses @ 70KG X 10 reps
aim for 10 reps with pauses maxing out on adductor/abductor machine

Sunday

Chest (Strength focus)

DB Bench press (Dropset 10s)
32KG X 10 (Will probably get 13 reps)
30KG X 8 (estimated)
28KG X 9
26KG X 10
36KG db prep for subsequent weeks
Lat pulldowns starting at 10 reps increasing by one every week up to 18 reps, then increase weight and reset.
Dips
High end strength grip work


Monday Rest Day

Tuesday

Back Day

Pullups keep building for 5X5, then thinking about adding weight for a simple 5X5 strength workout. (Not sure if there is a better system given how taxing pullups can be aside from trying to lose some weight) If I get down to a manageable 69-70KG I should be able to hit 12 reps as of now.
Considering doing 5x5 drop sets to failure when I get past 5 reps.

Biceps chinups
Curls to failure


Thoughts? Should I alter anything. Add anything in.

I'm hitting a combination of strength and building on chest RN, will aim to transition into sets of 5 until I get to 42/44KG and then might switch back to barbell for a cycle.
Back I want to get strong.a.f for pullups, rows and pulls with the sled.
Shoulders just want some more strength but mostly just for balance so more focused on endurance there.
Hamstrings High end strength.
Biceps - for balance
Triceps - for balance compliment chest work
Quads - mostly just balance. Not interested in going past 100KG Again.
Grip/Forearms, high end strength.
Click to expand...

Methods are a million, but principles are few.
 
go you pups said:
Lunges are good

I do Bulgarian splits instead though just for more quad isolation (put foot up on something and do 1 legged squats)
Click to expand...
Forward lunge with the barbell is my favourite leg exercise.

Over the years squats went from hated, to tolerable to now finally almost liking the exercise.

Machines are fine to use but I'll take something with a skill to execute with stabiliser muscles any day.
 
Kram said:
Forward lunge with the barbell is my favourite leg exercise.

Over the years squats went from hated, to tolerable to now finally almost liking the exercise.

Machines are fine to use but I'll take something with a skill to execute with stabiliser muscles any day.
Click to expand...
I've been switching up front squats, goblet squats and Bulgarian split squats during the week (2 leg days - Monday and Thursday)

Long femurs so back squats are also good mornings and there seems to be little leg in it
 
RU_ said:
3 weeks out.

Pulled this 250kg yesterday. Hoping for 270-280kg on comp day.

Click to expand...

Hell yeah, a bit of bar bend going on!
 
Mofra said:
I've been switching up front squats, goblet squats and Bulgarian split squats during the week (2 leg days - Monday and Thursday)

Long femurs so back squats are also good mornings and there seems to be little leg in it
Click to expand...
Had a go at the recently seems like a good variation but probably more something I will utilise working out at home.
 
Kram said:
Forward lunge with the barbell is my favourite leg exercise.

Over the years squats went from hated, to tolerable to now finally almost liking the exercise.

Machines are fine to use but I'll take something with a skill to execute with stabiliser muscles any day.
Click to expand...
Yep

At the moment I'm doing kettlebell front rack position squats for quads and some leg extensions, not doing much otherwise for them, mainly just smashing posterior chain



Anyways

I 1RMd my sumo deadlift at 150kg in early October, then got a triple and a double at 140kg 11 days later after I changed my deadlift training days from a Saturday to a Wednesday due to work, then last week just worked at 110-120kg, think I did 2 sets of 5 at 110 and a 4 and a 5 at 120, might see what my rep range is at 130kg (triple territory normally).

Also smashed out 2 easy sets of 5 at 60kg on my OHPs (was mainly just training at 50kg), I think going hard on the triceps twice a week lately is paying dividends on my pressing, might test my bench out again before Xmas, still want a 150kg bench eventually.
 
Better linear progression today compared to last Wednesday on the sumos

Warmed up at 100kg, then

120 for 5, 123 for 4, 126 for 5 and 130 for 4.

Didn't feel the need to hit upper back afterwards so just trained legs, though I guess I could've done some carries or something for a bit of isometric work
 
Kram said:
Forward lunge with the barbell is my favourite leg exercise.

Over the years squats went from hated, to tolerable to now finally almost liking the exercise.

Machines are fine to use but I'll take something with a skill to execute with stabiliser muscles any day.
Click to expand...
I never gone down that path of doing lunges with barbell, been using dumbbells only in order to protect my lower back. I have been thinking about making the transition, definitely would spend a few weeks with barbell only, no weight to master my technique.

Good point about stabilizer muscles and I would be interested what others think about this, I think machines are fine when your a teen, early 20s, where the goal generally for most is to look good. Surely though you get to a stage where developing those stabilizer muscles by doing compound lifts, is going to add so much value to your life in general. ie just simple every day activities.

3 years back I had intense lower back pain in the mornings and was loaded on pain meds, its a degenerative condition. I took the slow path of jumping back into training, making sure my technique was close to perfect by lifting light weights for a long time. Fast forward to today pain free and I do squats and RDL and enjoy them. Mind you one of the reasons leg day was challenging on reflection was because I was lifting light I would do other things between my lifts, like forearm exercises, not realizing it was adding overall fatigue to the workout and making less enjoyable.

I still take pain meds, however now only for hmmm "pain". :$
 
RU_ said:
3 weeks out.

Pulled this 250kg yesterday. Hoping for 270-280kg on comp day.

Click to expand...

You obviously have multiple 25kg plates on there as it does look like just one big one though, I know its not, lol. Thats a impressive lift.:thumbsu:

Do you mind if I ask, if you are doing RDL, up to how much weight could you lift just a ballpark idea, without doing an alternate grip? Im asking as I would rather lift less, but not take a risk with a biceps tear.
 

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Strength Weight Training: Anything and Everything II

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