Strength Weight Training: Anything and Everything II

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Had 10 days off as I went for a holiday to Bris and got tattooed. Have done 2 days this week and I’m feeling it.

Also nice to walk back into the gym and bench 125kg for a double at about RPE 6
 
I had my first Novice Comp

Squat-Failed all 3 due to depth (First one racking too early, went up weight, missed depth, third missed depth)
Bench 90 (Missed last attempt for racking too early)
Deadlift 180, Third attempt at 195 just got into purgatory of the lockout and bailed

Horrific, A learning experience however. the double bodyweight deadlift was nice but my aim was 195, Failed third lift, after a hot and big day just didnt have it in the tank

Will think hard about nutrition, And jesus i was dead rest of the day, Mind racing still, body crushed

Next aim is to get a combined 450ish by Mid next year, I easily have it in the tank


Edit

Yeah only just had a look at videos, Fair call that's not comp depth

Squat.jpg
 
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Curious to know if anyone else uses deloading weeks here and there, and as a flow on to that, typically how long would you need to be out of the gym to start losing noticeable strength upon returning to workout routine?
 

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Pugz89 said:
Curious to know if anyone else uses deloading weeks here and there, and as a flow on to that, typically how long would you need to be out of the gym to start losing noticeable strength upon returning to workout routine?
Click to expand...
Every 6-8 weeks I'll do just basic hypertrophy for areas I deload on, I'll also decrease volume/intensity or both.

I also will do it for just a movement pattern at a time

So if I need a deload from deadlifts for a week, I'll either drop the weight right off, or just hit the kettlebells or something, I might also follow it up with lighter back sessions those weeks

If I need a deload from bench, I'll hit the dumbbells and machines instead, or I might focus on incline presses or something instead

If you need a day off, take the day off, do some cardio/a walk or go for a swim or something, have a good feed, then get back into it a day later. Perhaps if you missed a pull day then you're due for a push session the following day after a day off then combine both sessions but reduce your volume/exercise selection
 
Barbell rows and farmers carries today

90kg is the new 80kg for me for rows, good to see my form is pretty strict at 80kg now for 8 reps a set and I need to up it to 90kg to progress, used a little bit of a jerk at that weight, but got in 2 sets of 5 at the end after 4 sets working up 60, 70, 80 x2.

Farmers carries are bloody annoying to load up with those top load handles, just takes too long, I think if I ever buy a pair for home I'll grab a side loaded variation, like what Iron Edge or Rogue sell, aside from that it's a good sweat, the forearms burn, the traps feel locked in
 
Pugz89 said:
Curious to know if anyone else uses deloading weeks here and there, and as a flow on to that, typically how long would you need to be out of the gym to start losing noticeable strength upon returning to workout routine?
Click to expand...

My programming has waves built into it so there’s (kind of) deloads built in.
Otherwise I’ll just have a week off entirely if I feel like absolute arse (timeframe varies greatly depending on how life is going).
For the second part of the question; for strength probably 2-3 weeks before I notice any drop off in strength, size kinda feels like it goes quicker but I suspect that’s probably more to do with fluid than actual muscle mass.

iirc the research seems to lean towards deloads > no deloads but there’s no concrete answer on how frequently or how to perform the deload (there was a study done recently that indicated on average there’s no difference between maintaining intensity and dropping volume vs dropping intensity but maintaining volume, but there was a lot of individual variation which suggests, unsurprisingly, what is best for each individual varies greatly!).
 
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Glorfindel said:
My programming has waves built into it so there’s (kind of) deloads built in.
Otherwise I’ll just have a week off entirely if I feel like absolute arse (timeframe varies greatly depending on how life is going).
For the second part of the question; for strength probably 2-3 weeks before I notice any drop off in strength, size kinda feels like it goes quicker but I suspect that’s probably more to do with fluid than actual muscle mass.

iirc the research seems to lean towards deloads > no deloads but there’s no concrete answer on how frequently or how to perform the deload (there was a study done recently that indicated on average there’s no difference between maintaining intensity and dropping volume vs dropping intensity but maintaining volume, but there was a lot of individual variation which suggests, unsurprisingly, what is best for each individual varies greatly!).
Click to expand...
Interesting. Thanks for that! I'm overseas for 6 weeks next yr, guess I'll be hunting down a gym so as to not lose momentum...
 
Pugz89 said:
Curious to know if anyone else uses deloading weeks here and there, and as a flow on to that, typically how long would you need to be out of the gym to start losing noticeable strength upon returning to workout routine?
Click to expand...
Kinda new to it, I had one last week after my little comp, Was ****ing sore though. I did my first peaking block maybe 15 weeks ago and did one.

Tried for 190 today. Failed it, quite annoying since 180 seemed to fly for me today. However just doing my work hours I have worked 68 hours in 7 days so I am a little tired
 

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Upgrayedd said:
Kinda new to it, I had one last week after my little comp, Was ******* sore though. I did my first peaking block maybe 15 weeks ago and did one.

Tried for 190 today. Failed it, quite annoying since 180 seemed to fly for me today. However just doing my work hours I have worked 68 hours in 7 days so I am a little tired
Click to expand...

When you miss do you normally get rounded more off the floor then stuck just above the knees like this?
 
Gunna take me ages to get to a 200kg sumo deadlift based off last nights work 😆😆😆

I'd probably be well over 200 by now if I was still pulling conventional as I've been deadlifting properly again every week for the last 21 months, might test myself on the trap bar one day seeing farmers carries are pretty easy at a normal hypertrophy weight range for sumos
 
So im almost a month into this single set slow movement technique now .
This is how I've found it for me
  • far better for time , Im through sessions in 30 - 40 minutes but am absolutely spent
  • its improved my muscle control and connection .
  • lot less stressful on my joints , as such I'm recovering quicker from sessions

So its a tick for me. But its a hard habit to get used to you and if you dont exhaust and really press hard to failure its a waste .
So more margain for error I guess if your a bit off your game.
Im going to up weight next week so will see what that brings
 

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The hands of stone said:
So im almost a month into this single set slow movement technique now .
This is how I've found it for me
  • far better for time , Im through sessions in 30 - 40 minutes but am absolutely spent
  • its improved my muscle control and connection .
  • lot less stressful on my joints , as such I'm recovering quicker from sessions

So its a tick for me. But its a hard habit to get used to you and if you dont exhaust and really press hard to failure its a waste .
So more margain for error I guess if your a bit off your game.
Im going to up weight next week so will see what that brings
Click to expand...

That's the big secret, a natty lifter doesn't need much volume. Ran the 1x20 program for the first half of the year and worked up to 20x140kg RDL off 1 set a week. Seen a lot of my athletes have enormous improvements off doing minimal work too - but you need to push hard in that 1 set.
 
RU_ said:
I’d like to incorporate an AMRAP set into my top lifts to really gauge RPE. Anyone done this before and had results?
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I inherited a female athlete that got a set of 24 of what should've been a hard 8
Had a young fella that did 95x4x3 for front squats for a month and said they just didn't feel great. I made him do an impromptu 1RM and started with 105 upping 10kgs at a time. Finished with a 135. Wildly underestimated what 'hard' was and how uncomfortable lifting heavy is.

I use it quite regularly with people under 2 years training. It's never not a good thing to have some data points on where you're at
 
Not coping well with benching on Friday nights after work atm 😕 I get home and I just cbf

Also not keen on an early Saturday morning session before work, but it is what it is, gotta get the sets in. I guess work tomorrow won't be as long or as taxing a shift as today though. I do enjoy Saturday training sessions, but I prefer a sleep in and a good feed beforehand 😆 generally pre lunch 11-12 o'clock workouts are ideal, then have a leisurely rest of the Saturday.
 
go you pups said:
Not coping well with benching on Friday nights after work atm 😕 I get home and I just cbf

Also not keen on an early Saturday morning session before work, but it is what it is, gotta get the sets in. I guess work tomorrow won't be as long or as taxing a shift as today though. I do enjoy Saturday training sessions, but I prefer a sleep in and a good feed beforehand 😆 generally pre lunch 11-12 o'clock workouts are ideal, then have a leisurely rest of the Saturday.
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Yeah i love a pre lunch session.
****ing jobs
 
Hadn’t deadlifted in about a year for a myriad of reasons (including a broken ankle and dislocated shoulder from footy).
Worked up to 240 with the plates elevated 5cm on mats and my shoulder didn’t pop out which is reassuring.
 
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go you pups said:
Not coping well with benching on Friday nights after work atm 😕 I get home and I just cbf

Also not keen on an early Saturday morning session before work, but it is what it is, gotta get the sets in. I guess work tomorrow won't be as long or as taxing a shift as today though. I do enjoy Saturday training sessions, but I prefer a sleep in and a good feed beforehand 😆 generally pre lunch 11-12 o'clock workouts are ideal, then have a leisurely rest of the Saturday.
Click to expand...

Friday night has always been the day/time I’ve struggled with the most.
Morning? Sure. But by night time I just want to watch TV and eat fish and chips.
 
Gralin said:
Yeah i love a pre lunch session.
******* jobs
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Man I must've had sun stroke or something from yesterday

Snooze button going crazy this morning, good 8 hours sleep but wasted over an hour trying to get out of bed

Eventually got to gym at 10 o'clock to just bench, 4 warm up sets 60x2, 80, 100, then 6 working sets of 5 (last set a 4) 110, 113, 116, 117.5 and 120x2

Go again tomorrow morning for back I guess as I gotta do Xmas shopping among other things
 
Glorfindel said:
Friday night has always been the day/time I’ve struggled with the most.
Morning? Sure. But by night time I just want to watch TV and eat fish and chips.
Click to expand...
Seems like if I finish work mid afternoon and get home by about 5 I can nap it off and train around 730-8-830, but if I'm working past 5 (latest I'll knockoff is 7) then it's who knows how I'll feel. Probably an underrated thing catching the train to work, if you get a seat you can have a nap, these days I drive but I used to catch the train then go to gym/footy/cricket training


I think I might have to start pulling out more of these mid morning sessions, particularly if I'm rostered on around lunchtime, though I feel way better training late afternoon/early evening
 

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Strength Weight Training: Anything and Everything II

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