Strength Weight Training: Anything and Everything II

[Glorfindel]

Squat every day update - I got through 3 weeks/18 sessions of working up to a daily 1rm.
Body was actually feeling ok but it was such a time drain that I decided I had better things to do and switched back to just squatting 3x a week (which I'm ironically finding it harder to recover from; mainly cos I'm actually doing a day with sets of 4-8 reps which is a lot more volume than my daily singles).

 

[RU_]

SIJ issues really are the worst.
When they're flared up you can probably count on one hand the number of movements that don't aggravate it lol

If anything wearing a belt could exacerbate a symptomic disc hernation as they increase intra-abdominal pressure.
The research is pretty unequivocal in that you can lift more wearing a belt, but also equally unequivocal that they make no difference to low back injury risk (in both occupational and gym settings) so make of that what you will.

SIJ issues are absolutely the worst. Lean to the left slightly too much and bang I’ve been shot in that area .

 

[Andre]

SIJ issues really are the worst.
When they're flared up you can probably count on one hand the number of movements that don't aggravate it lol

If anything wearing a belt could exacerbate a symptomic disc hernation as they increase intra-abdominal pressure.
The research is pretty unequivocal in that you can lift more wearing a belt, but also equally unequivocal that they make no difference to low back injury risk (in both occupational and gym settings) so make of that what you will.

The number of times I've twinged my back since using a belt has gone down markedly. Especially deadlifts. Though belt or no belt it seems the limit I can deadlift before risking it going is not much above 100kg, which is annoying. Front Squats as long as I'm bracing I've been able to slowly keep that going up. My ratios are screwed there due to what my back lets me do, with my Front squat 1RPM at 130kg, vs. Deadlift would be around 110kg based on reps (I'm not trying to grind out a 1RPM for deadlifts, that'd definitely do my back in).

 

[GROTTO]

Didnt want to go to the gym today, felt a bit sore, tired and lazy, in fairness Im due for a rest day which I was planning on taking it on Saturday.

It was easy to opt out, but I reminded myself the difference between being a bit sore, tired and lazy vs CNS exhaustion. If its a bit tired and sore, I always remind myself, just go in for 20-30mins then leave when Im in this mood. At least I have the option to bail on the workout, the irony being Ive only once ever left the gym once I have got there.

So I got in took decent breaks between compound lifts and had arguably one of my best workouts ever and felt great after it.

 

[go you pups]

The potential attachments from elsewhere is probably what made me go with the Body Iron in the end, good to have an option.
I wont ever lift anywhere near the weights you do so not really worried about the sturdy bolts, think it will forever handle more than i can throw it

only thing im thinking now is i really should have gone the lat row attachment straight up. been spending a bit too many $$ lately though

That type of rack should have a decent seated row option to use as you can put your feet up onto the support base and the low cable would be a bit higher off the ground

My low cable on the Rugged sucks, it's too low and the leverages work better for bent over cable rows or chest supported cable rows if I wheel my bench in the rack, so I don't use it that often and mainly do free weight rows instead

 

[go you pups]

Didnt want to go to the gym today, felt a bit sore, tired and lazy, in fairness Im due for a rest day which I was planning on taking it on Saturday.

It was easy to opt out, but I reminded myself the difference between being a bit sore, tired and lazy vs CNS exhaustion. If its a bit tired and sore, I always remind myself, just go in for 20-30mins then leave when Im in this mood. At least I have the option to bail on the workout, the irony being Ive only once ever left the gym once I have got there.

So I got in took decent breaks between compound lifts and had arguably one of my best workouts ever and felt great after it.

Yeah some days longer rest breaks are all you need early on for your compounds and it'll help you work into the workout

Boy I struggled today though, worked 7-5 with a few hours out in the heat, got to gym at 645 and it was stinking hot in there too, did 2 warmup exercises and 2 working exercises being underhand Hammerstrength pulldowns and kettlebell rows and I was out of there around 720. I trained back already on Monday, but I like hitting it twice a week if I can, but boy I was over it today, tonight just a minimal maintenance session, gotta finish off the week strong tomorrow and Saturday

Will hit rear delts tomorrow night after I get a shoulder pump, was thinking training it today but I'm like, nah, save it for tomorrow.

 

[Purple7x08_24]

Need some advice. Did heave bb shoulder press yesterday. Front squats today and felt it impeded my mid core strength. Slight strain mid right back. Stopped workout.

Should I separate front squats and shoulder press?

 

[Purple7x08_24]

Didnt want to go to the gym today, felt a bit sore, tired and lazy, in fairness Im due for a rest day which I was planning on taking it on Saturday.

It was easy to opt out, but I reminded myself the difference between being a bit sore, tired and lazy vs CNS exhaustion. If its a bit tired and sore, I always remind myself, just go in for 20-30mins then leave when Im in this mood. At least I have the option to bail on the workout, the irony being Ive only once ever left the gym once I have got there.

So I got in took decent breaks between compound lifts and had arguably one of my best workouts ever and felt great after it.

It happens occasionally. I reckon those days changing up a high strength workoit to a conditioning or burnout weorkout is beneficial. I encountered this problem this week.

 

[Coolangatta]

It happens occasionally. I reckon those days changing up a high strength workoit to a conditioning or burnout weorkout is beneficial. I encountered this problem this week.

I’ve been alternating between cardio and weights every day. I’ve thrown in a sort of a deload template so I don’t do more than three GZCLP workouts a week.

Keeps me feeling fresh. The extras are just incline bench, curly and tri fries, leg curl, leg extension, calf raise.

Also cut my workouts to 5 exercises a session.

 

[Purple7x08_24]

Just did a killer forearm workout with a resistance band. Couldnt even hold my phone haha. Bands are sick

 

[GROTTO]

Just did a killer forearm workout with a resistance band. Couldnt even hold my phone haha. Bands are sick

I envy guys that have huge forearms without really ever having to do isolation exercises for them.

It was a game changer for me when I dedicated time to them at the end of a Back and Biceps workout.

You also need to do a variety of exercises on them to hit all of them properly.

They are a guilty pleasure of mine. If time was an issue, I probably wouldnt be doing them truth be told.

 

[Purple7x08_24]

I envy guys that have huge forearms without really ever having to do isolation exercises for them.

It was a game changer for me when I dedicated time to them at the end of a Back and Biceps workout.

You also need to do a variety of exercises on them to hit all of them properly.

They are a guilty pleasure of mine. If time was an issue, I probably wouldnt be doing them truth be told.

I don't have huge forearms either. When I did armwrestling for the first time. I was relatively strong for my size though. I've spent the last year doing high end strength work but now I'm switching up exercises and doing more reps. Promotion of size then go back to strength.

I did the wrist roller with only 5kg and it was brutal, then did wrist curls with the bands. Was way better than any other exercise Ive done

 

[GROTTO]

Had an absolutely frustrating workout today, all pumped and hyped for a Monday, but after only about 25mins I had to cut it short, due to a personal issue that I had to attend to. Whats even worse, was that I wasnt even going to go in, as I was fairly tired, but smashed a preworkout drink beforehand and was ready to go after that.

Only managed to do Bench Press and OHP, which really is disappointing. I did however managed to do all my heavy lifts for those two exercises so in my mind, I did the absolute bare minimum of maintaining strength.

I was thinking of doing a Push Workout tomorrow, but Ive been consistent with my workouts for months now, so having a "soft" workout is not a deal breaker in the overall scheme of things and probably not a bad thing either. As long as I do another Push Day later in the week, I can live with it.

 

[Kram]

I envy guys that have huge forearms without really ever having to do isolation exercises for them.

It was a game changer for me when I dedicated time to them at the end of a Back and Biceps workout.

You also need to do a variety of exercises on them to hit all of them properly.

They are a guilty pleasure of mine. If time was an issue, I probably wouldnt be doing them truth be told.

 

[GROTTO]

I don't have huge forearms either. When I did armwrestling for the first time. I was relatively strong for my size though. I've spent the last year doing high end strength work but now I'm switching up exercises and doing more reps. Promotion of size then go back to strength.

I did the wrist roller with only 5kg and it was brutal, then did wrist curls with the bands. Was way better than any other exercise Ive done

I would love to arm wrestle but been put off as I have seen a few videos of guys doing serious damage. lol.

Its an art form arm wrestling, aside from the training there is a lot of nuances to it too.

Im going to presume you have seen Over the Top. I dont even need to ask phantom13 Im fully confident he has seen it.

 

[Purple7x08_24]

Had an absolutely frustrating workout today, all pumped and hyped for a Monday, but after only about 25mins I had to cut it short, due to a personal issue that I had to attend to. Whats even worse, was that I wasnt even going to go in, as I was fairly tired, but smashed a preworkout drink beforehand and was ready to go after that.

Only managed to do Bench Press and OHP, which really is disappointing. I did however managed to do all my heavy lifts for those two exercises so in my mind, I did the absolute bare minimum of maintaining strength.

I was thinking of doing a Push Workout tomorrow, but Ive been consistent with my workouts for months now, so having a "soft" workout is not a deal breaker in the overall scheme of things and probably not a bad thing either. As long as I do another Push Day later in the week, I can live with it.

This was me last week.

The best thing I did was change up from high strength to a burn out workout. If you're not feeling it it's better to burn out with lighter weights than to try aiming for high strength. At least that's what I found last week.

I think you can go 2-3 weeks without losing strength anyway.

Today I went in for a back workout still with slight strain in my lower mid back. I went to bed at midnight and got up at 6:30 because my bodyclock is ****ed from night shift. Still the sleep overnight definitely helped get back to normal. I hit a new high on the cable row.

I think you just gotta accept you are gonna have shit workouts from time to time. The danger is looking at other people thinking they always have great workouts. You don't see them on social media because they won't show them. It's a part of fitness. The body goes through it's ups and downs.

 

[GROTTO]

View attachment 1611907

 

[Purple7x08_24]

I would love to arm wrestle but been put off as I have seen a few videos of guys doing serious damage. lol.

Its an art form arm wrestling, aside from the training there is a lot of nuances to it too.

Im going to presume you have seen Over the Top. I dont even need to ask phantom13 Im fully confident he has seen it.

I only ever do it at the armwrestling club as it's too risky otherwise. They have one in Adelaide, and yes there is a technique to learn. I went into training on my first week and got the upper hand over a similar sized regular as I had stronger wrists, but he kept slipping his hand and when we strapped up, he got the upper hand on me. It's very good for high end strength though, especially for hammer curls, biceps and wrsits.

 

[phantom13]

I would love to arm wrestle but been put off as I have seen a few videos of guys doing serious damage. lol.

Its an art form arm wrestling, aside from the training there is a lot of nuances to it too.

Im going to presume you have seen Over the Top. I dont even need to ask phantom13 Im fully confident he has seen it.

Im well versed in the works of Lincoln Hawk and his trucker hat my friend.

 

[GROTTO]

This was me last week.

The best thing I did was change up from high strength to a burn out workout. If you're not feeling it it's better to burn out with lighter weights than to try aiming for high strength. At least that's what I found last week.

I think you can go 2-3 weeks without losing strength anyway.

Today I went in for a back workout still with slight strain in my lower mid back. I went to bed at midnight and got up at 6:30 because my bodyclock is ****ed from night shift. Still the sleep overnight definitely helped get back to normal. I hit a new high on the cable row.

I think you just gotta accept you are gonna have s**t workouts from time to time. The danger is looking at other people thinking they always have great workouts. You don't see them on social media because they won't show them. It's a part of fitness. The body goes through it's ups and downs.

Agree, not to mention Ive been doing two Push/Pull/Legs cycles every week since Jan 1.

Make sure your prioritize your sleep and get 7+ hours. Its such a crucial in regards to every single aspect of your life. In terms of weight training, its incredibly important, rest, repairing your body, testosterone levels and providing you with the strength to do your workouts.

 

[Purple7x08_24]

Agree, not to mention Ive been doing two Push/Pull/Legs cycles every week since Jan 1.

Make sure your prioritize your sleep and get 7+ hours. Its such a crucial in regards to every single aspect of your life. In terms of weight training, its incredibly important, rest, repairing your body, testosterone levels and providing you with the strength to do your workouts.

I think it's more quality of sleep.

6 hours from 12AM-6AM is significantly better than 8-9 hours from 9AM to 6PM

Night shift absolutely destroys my workouts. That's why I'm getting into the habit of forming a routine. I'd rather get up at 6AM than sleep out of routine. Like doing overtime at work and sleeping late to 12pm.

 

[GROTTO]

I only ever do it at the armwrestling club as it's too risky otherwise. They have one in Adelaide, and yes there is a technique to learn. I went into training on my first week and got the upper hand over a similar sized regular as I had stronger wrists, but he kept slipping his hand and when we strapped up, he got the upper hand on me. It's very good for high end strength though, especially for hammer curls, biceps and wrsits.

This happened on The Footy Show, the NRL version.

You can do serious damage and that guy was built too. Its not like his arm couldnt sustain the weight on it from most guys.

 

[GROTTO]

I think it's more quality of sleep.

6 hours from 12AM-6AM is significantly better than 8-9 hours from 9AM to 6PM

Night shift absolutely destroys my workouts. That's why I'm getting into the habit of forming a routine. I'd rather get up at 6AM than sleep out of routine. Like doing overtime at work and sleeping late to 12pm.

Correct.

I would rather have 6 full hours of sleep, then 7 or 8 but it being disrupted by taking a leak or noise.

 

[Purple7x08_24]

This happened on The Footy Show, the NRL version.

You can do serious damage and that guy was built too. Its not like his arm couldnt sustain the weight on it from most guys.

Yep, that's the real danger. I don't do matches. I just go there to pull to improve strength.


Just pick out a much stronger opponent and do your pulls. Essentially just a hammer curl with body, curling your wrist.

It's also good when you can get into a losing position and you can lean forward and pull and slide back to centre. I've never felt arm burns like I have after sessions.

 

[Pugz89]

Typically, how long do newbie gains last?

I've always enjoyed lifting weights and been a casual lifter on and off for years, but in September I made up a program when I finally got sick of being a fatty. Since the start of September, I've been doing a variation of bro split/each body part once a week and aside from January when I changed it up to 3x8 for compound lifts (which I didn't seem to benefit much from or enjoy), I've been doing 5x5 compounds for each relevant workout then 5x10 accessory exercises after.

Well it's mid-late Feb (nearly 7 months into program) and I'm still increasing the weight/reps on most lifts across every workout each week and I'm staggered it hasn't slowed down yet.

Got 28kg dumbells up for shoulder press for my working set tonight with ease, increasing from 26s last week...