Strength Weight Training: Anything and Everything II

[revival_mode]

new oly barbell & plates supposed to be delivered today

wont be getting a rack until i move to my new place early next year have a shitty fixed bench i need to sell and just some stand alone squat racks for the time being

 

[revival_mode]

doing 5/3/1 for the time being, will see how that goes. running 5k+ minimum twice a week as well

my biggest problems are i dont eat anywhere near enough cals and have a lot of trouble sleeping

 

[Kram]

4 sets of 5 tonight at 60kg for OHPs

3rd set my stance was too narrow and I lost a little form and had to grind it out, but I went wider stance last set and it went up and down much better

I did 4 x 8 @ 40kgs today, I'm only a small bloke!

 

[estibador]

Ironmasters

As estibador and myself were discussing earlier

Can confirm, super high quality piece of kit. They'll last the rest of your life and then some.

 

[RU_]

Anyone here also hate squats?

215kg from last night, last heavy squat and hoping for between 220-230 on the day but I reckon I’m dreaming. Just cannot descend quickly to save my life, it’s such a long way down for me.

Spoiler: squat

 

[go you pups]

new oly barbell & plates supposed to be delivered today

wont be getting a rack until i move to my new place early next year have a shitty fixed bench i need to sell and just some stand alone squat racks for the time being

Better than nothing mate

Yeah I'd definitely wait on a decent rack if you're waiting to move house, at least those other things are easier to move around, if you buy a big decent rack now it'll be a pain in the ass to disassemble/reassemble

Also gives you time to do your research on what type of rack you want to train out of too, be it size, price, attachments/versatility etc

 

[mcgarnacle]

Methods are a million, but principles are few.

Focus on what you're after first, select the methods that aligns with that, and stick with it. It seems you're swapping between different methods each session / body part.

 

[GROTTO]

4 sets of 5 tonight at 60kg for OHPs

3rd set my stance was too narrow and I lost a little form and had to grind it out, but I went wider stance last set and it went up and down much better

Damn thats the holy grail for me to do OHP with that weight and rep range.

Thats impressive.

I remember when I first started OHP, I could barely do reps with the bar and no weight.

 

[GROTTO]

I did 4 x 8 @ 40kgs today, I'm only a small bloke!

You would be surprised at how good that is IMO, others may disagree but I would be surprised if more 3/10 people at the gym could do that.

 

[GROTTO]

Anyone here also hate squats?

215kg from last night, last heavy squat and hoping for between 220-230 on the day but I reckon I’m dreaming. Just cannot descend quickly to save my life, it’s such a long way down for me.

Spoiler: squat

Well done, you broke parallel.

Which is my pet hate for those that squat and dont.

 

[GROTTO]

doing 5/3/1 for the time being, will see how that goes. running 5k+ minimum twice a week as well

my biggest problems are i dont eat anywhere near enough cals and have a lot of trouble sleeping

In regards to your sleep, there is a lot of info on youtube about having good "sleep hygiene" and doing things right before bed time.

Ive dramatically improved my sleep which obviously leads to better performance in almost area of your life when youre awake.

Ask away if you want to know anything about sleep, because it is literally as important as a good diet in relation to weight training.

 

[Kram]

You would be surprised at how good that is IMO, others may disagree but I would be surprised if more 3/10 people at the gym could do that.

I weigh 71 kgs and have only been in a proper gym for just over 3 weeks, in saying that is one I do at home a lot.

Squats have got to around 4 x 6 at 70kgs getting low below parallel. Forward lunges can quite easily do 4 x 10 (5 each side) at 40 kgs, haven't tested the limit there when fresh yet.

 

[GROTTO]

Have a strung together some real good weight training sessions for a few weeks now. Feel a lot stronger both physically and mentally. Inner peace has been good, more so when there is almost no one at the gym at 6am.

Consistency is so underrated, if you go on those days where you couldnt be f**ked or feeling lazy, it really does pay off when you get that momentum back.

Thats not to say having a week off or deloading is a bad thing.

 

[Kram]

Have a strung together some real good weight training sessions for a few weeks now. Feel a lot stronger both physically and mentally. Inner peace has been good, more so when there is almost no one at the gym at 6am.

Consistency is so underrated, if you go on those days where you couldnt be f**ked or feeling lazy, it really does pay off when you get that momentum back.

Thats not to say having a week off or deloading is a bad thing.

I'll genuinely miss going there after the month, kind of kicking myself now for not joining all winter haha. Problem is I start swimming instructing next week and after standing up at the pool all day and then my own swim straight after there wouldn't be anything left in the tank for a proper gym workout.

Will keep doing stuff at home though, been thinking of picking up some 15kgs dumbbells and some more plates this weekend. And later even order a flat or incline bench and 20kg dumbbells.

 

[GROTTO]

I'll genuinely miss going there after the month, kind of kicking myself now for not joining all winter haha. Problem is I start swimming instructing next week and after standing up at the pool all day and then my own swim straight after there wouldn't be anything left in the tank for a proper gym workout.

Will keep doing stuff at home though, been thinking of picking up some 15kgs dumbbells and some more plates this weekend. And later even order a flat or incline bench and 20kg dumbbells.

I think many on here will say and agree, even if you can do a solid 20min workout even if just dumbbells it can and does make a world of difference if the alternative is nothing.

I never ever thought in my life I could regularly get to the gym early like 5 or 6am, but here I am. Im not saying to do that, but to select a time, even if its just at home to hit the weights that suits your lifestyle.

If you do it before teaching swimming, you can use the time while teaching as recovery, before going for a swim.

Just my thoughts.

 

[Kram]

Forward lunges can quite easily do 4 x 10 (5 each side) at 40 kgs, haven't tested the limit there when fresh yet.

Put them first today and did 50kgs pretty comfortably. Balance at times was almost getting slightly off but it wasn't so much to do with the weight level being too much for the legs but more like being short of puff, perhaps next time need to concentrate on breathing.

 

[go you pups]

Damn thats the holy grail for me to do OHP with that weight and rep range.

Thats impressive.

I remember when I first started OHP, I could barely do reps with the bar and no weight.

Yeah 40-45kg was my max for a while last year/up until end of autumn, I knew I had 50kg in me about 6 months ago, but didn't want to push it as I felt I had some work to do improving it.

So I went hard on the triceps (close grip bench in particular) and incline presses over winter and I also did a heap of 1 arm kettlebell OHPs while I only trained OHP about once a month at a mates place strictly for hypertrophy, but it's paying dividends now after a good month attacking it again having improved my pressing strength through different methods. 50kg went up and down really easy about 3 weeks ago, so the last 2 weeks I knew I had to target it as I felt ready.

I definitely feel the compression in the lower back though the more sets I do at that weight, it's a weight I have to brace myself with and be careful on, but yeah, it feels good grinding it out, just a pure strength move and arguably the hardest one in terms of both absolute/relative strength ratios.

 

[go you pups]

I weigh 71 kgs and have only been in a proper gym for just over 3 weeks, in saying that is one I do at home a lot.

Squats have got to around 4 x 6 at 70kgs getting low below parallel. Forward lunges can quite easily do 4 x 10 (5 each side) at 40 kgs, haven't tested the limit there when fresh yet.

Yeah like GROTTO said that's good man for your size too, in terms of your relative strength ratio

I for example weigh a bit more than double you, though I'm 197cm (6"5 1/2) also, but 60kg OHPs for me is about 40% of my bodyweight, you're going at well over 55% of your bodyweight for that lift, so your relative strength is miles ahead of mine.

Absolute strength is where my bread and butter is, but I'd like to improve on my relative strength ratio eventually.

 

[go you pups]

I'll genuinely miss going there after the month, kind of kicking myself now for not joining all winter haha. Problem is I start swimming instructing next week and after standing up at the pool all day and then my own swim straight after there wouldn't be anything left in the tank for a proper gym workout.

Will keep doing stuff at home though, been thinking of picking up some 15kgs dumbbells and some more plates this weekend. And later even order a flat or incline bench and 20kg dumbbells.

Yeah I would if you're pressed for time to workout

I used Flex Fitness in Perth a few times in 2020-21 with their Armortech brand (assuming you're in WA), never really had a problem with them just shipping was slow over from Perth compared to the east coast (some things took 2 weeks for me compared to 2-3 days from NSW). They also did Black Friday sales and Boxing Day sales last year I'm pretty sure

 

[estibador]

Yeah Flex is the way to go for us WA folk Kram. Other than my Irnomasters my entire gym is from them over the years and they've always been great to deal with.

Don't get ripped off getting stuff from Orbit or places like that.

 

[revival_mode]

Better than nothing mate

Yeah I'd definitely wait on a decent rack if you're waiting to move house, at least those other things are easier to move around, if you buy a big decent rack now it'll be a pain in the ass to disassemble/reassemble

Also gives you time to do your research on what type of rack you want to train out of too, be it size, price, attachments/versatility etc

the fixed bench is the worst because the arms/racks sit exactly where my hands would go on the bar lol, so i'm having to lift with either a wider or narrower grip. was an el cheapo buy from a couple of years ago and i didnt do any research obviously but it will do for the time being

 

[revival_mode]

i got my bar and plates from here Fitness & Gym Equipment Online Australia - World Fitness Australia was shipped really quick and seem decent quality

some good prices at the moment if anyone's interested. i know most stores are doing sales at the moment but this one had better prices then most i looked at

 

[Kram]

Yeah I would if you're pressed for time to workout

I used Flex Fitness in Perth a few times in 2020-21 with their Armortech brand (assuming you're in WA), never really had a problem with them just shipping was slow over from Perth compared to the east coast (some things took 2 weeks for me compared to 2-3 days from NSW). They also did Black Friday sales and Boxing Day sales last year I'm pretty sure

Yeah an Armotech one from Flex there was one I thought of.

Or are Proform any good? Was thinking Amazon if I need it shipped.

Proform Carbon Strength Flat Bench : Amazon.com.au: Sports, Fitness & Outdoors

Proform Carbon Strength Flat Bench : Amazon.com.au: Sports, Fitness & Outdoors

www.amazon.com.au

Server Busy

 

[Kram]

I think many on here will say and agree, even if you can do a solid 20min workout even if just dumbbells it can and does make a world of difference if the alternative is nothing.

I never ever thought in my life I could regularly get to the gym early like 5 or 6am, but here I am. Im not saying to do that, but to select a time, even if its just at home to hit the weights that suits your lifestyle.

If you do it before teaching swimming, you can use the time while teaching as recovery, before going for a swim.

Just my thoughts.

Hehe recovery I dunno what it is maybe standing in sun and water all day constantly moving and with kids but it's the most surprisingly tiring work I've ever had and this is from someone used to physical work.

Half thinking maybe just join the gym all the time anyways, can think of a lot worse things to spend $70 a month on and even if it's used less in summer I'm still disciplined enough to still get in there maybe 3 times a week not matter how tired I am.

 

[go you pups]

i got my bar and plates from here Fitness & Gym Equipment Online Australia - World Fitness Australia was shipped really quick and seem decent quality

some good prices at the moment if anyone's interested. i know most stores are doing sales at the moment but this one had better prices then most i looked at

WFA was where I was considering buying a rack from, but I had no choice to go with the Body-Solid Rugged as WFA sold out of their Semi Commercial XL cage literally a day before I was going to buy it (was waiting for a pay to go through) and Little Bloke Fitness sold out of theirs a few weeks earlier

But holy shit, this stuff is like 40-50% off

Never seen it this cheap before, like their Black Friday has already started Kram maybe have a look here too man

Also looks like WFA have introduced a decent half rack now that'll take the same attachments as that XL cage, I'd have considered that last year if it were around, alas it wasn't