Strength Weight Training: Anything and Everything II

[GROTTO]

Those with home gyms.....

https://www.news.com.au/finance/business/retail/multiple-f45-training-gyms-collapse-equipment-up-for-sale-on-facebook-marketplace/news-story/0e79a618951ad0178c46c3b0f1846f21

 

[Glorfindel]

Typically, how long do newbie gains last?

Simple answer: combination of genetics, weight gain and drugs
Slightly more complex but still simple answer: combination of genetics, weight gain, drugs and technique improvements on compound lifts

My little (like, 60kg little) brother had tapped out his overhead press gains before he could even do like 25kg for 3x10.
On the other hand I know guys that started out being able to do 10s with 40kg and finished up on linear progression doing something crazy like 80kg for 3x10

 

[Glorfindel]

Those with home gyms.....

https://www.news.com.au/finance/business/retail/multiple-f45-training-gyms-collapse-equipment-up-for-sale-on-facebook-marketplace/news-story/0e79a618951ad0178c46c3b0f1846f21

This is the same company that put up 100K that their athletes would beat Crossfitters at F45 . . . and lost.
I'm not overly surprised to be sitting here.

 

[GROTTO]

I normally go for a run on Mondays after a Push workout, but because I had to leave the gym early, I moved it to today.

Of course, I had a horrible nights sleep tossing and turning due to the weather and knew I only had enough "juice" to get through a Push workout which was a priority given Monday's write off.

Doesnt help that today and tomorrow is 41. I know my limits and if I did go for a run, the rest of the day would be screwed.



In any case, I was curious if anyone has looked at this link on strength test for age and weight for different exercises.

Is it fairly reliable/accurate?

Male Strength Standards for Weightlifting (kg) - Strength Level

Printable strength standard tables for men in kilograms. Includes exercises like bench press, squat and deadlift.

strengthlevel.com

 

[Glorfindel]

In any case, I was curious if anyone has looked at this link on strength test for age and weight for different exercises.

Is it fairly reliable/accurate?

Male Strength Standards for Weightlifting (kg) - Strength Level

Printable strength standard tables for men in kilograms. Includes exercises like bench press, squat and deadlift.

strengthlevel.com

I personally wouldn't really pay attention to things like this (unless it's for something like police force entry of course).
That being said, what they call "elite" for squat/bench/deads I would at best only called advanced, maybe even intermediate ie my deadlift ranks in the 88th percentile (advanced) but I wouldn't really call myself advanced. I am used to hanging around powerlifters/strongmen though which would skew my perception.

 

[GROTTO]

I personally wouldn't really pay attention to things like this (unless it's for something like police force entry of course).
That being said, what they call "elite" for squat/bench/deads I would at best only called advanced, maybe even intermediate ie my deadlift ranks in the 88th percentile (advanced) but I wouldn't really call myself advanced. I am used to hanging around powerlifters/strongmen though which would skew my perception.

My understanding I think is that they have an app and it must be a record of all the users.

So naturally with all that data they have come up and tabulated a chart.

 

[offtherails9]

Hahaha I read that link before and was thinking wow, I really lift a lot less than people my age or body weight, but I know I'm very strong, weird. Then realised I was comparing my set weights to 1rm lol.

 

[Coolangatta]

I used to bother about that stuff, now I don't care, and am just focusing on slow and steady strength gains. I have some microplates from Armortech: 0.25, 0.5, 0.75, and 1. They do wonders.

When I can't finish 10x1, my FitNotes app gives me my 5RM estimate. I go for that and do 85% of that for my reset, but because I have microplates I always make sure it's a bit higher than the weight I previously used at that level.

So if I hit an 85kg floor press 5RM, it would have me starting at 72.25kg, which I'd have to round. But if I know I've already done 72.5kg before at 5x3+, I'd restart at 73kg, or 74kg, somewhere more than 72.5 and less than 75. Then I'd be working up with 2.5kg increments with that new number.

 

[Glorfindel]

My understanding I think is that they have an app and it must be a record of all the users.

So naturally with all that data they have come up and tabulated a chart.

Depending on which way you look at it . . .
The numbers would be skewed to the left as they don't include people who aren't even going to the gym.
And/or the numbers are skewed to the right as genuinely elite lifters probably aren't using apps to track and upload their numbers.

 

[GROTTO]

Glory be, today I saw some kids and by kids I mean 16 or 17 years old, repping 2 plates (100kgs bench press) with proper form.

Thats bloody impressive.

 

[phantom13]

Jesus i just checked all those numbers and i must be rocking some proper t shirt weights.

Mind you, i feel like 100kg person benching 120kg is better than "novice" personally.

 

[go you pups]

I think I'm at the stage where I need to have some upper/lower days again so I'm getting in my important compound lifts every week as my new job is starting to get me a little, probably only getting 2 decent workouts a week in atm, then 2-3 rushed/cbf ones.

Tonight's workout in the garage, 7 sets of incline dumbbells

10s, 20s, 27.5s, 32.5s, 40 (8), and 45sx2 (7+6)

Cbf doing anything else, my back workout on Thursday was similar only did pullovers and incline db rows.

I think I'll train some sort of upper on Wednesday, weekend deadlifts and tomorrow lower, probably keep shoulders and triceps on Friday as that won't clash much if I deadlift Saturday, if I train back on Friday then that clashes with Saturday deadlifts

This might work

Monday incline presses, barbell rows and wide grip pulldowns

Tuesday sled work, kettlebell stuff maybe some cardio

Wednesday bench, chest supported back exercises, hopefully that Wednesday workout irons out whatever I missed on Monday

Thursday off/cardio

Friday shoulders and triceps like normal, fairly consistent performer last few weeks

Saturday sumo deadlifts/leg or back accessories I feel I need to hit

I was thinking of 4 days, but then I miss shoulders/arms, prefer keeping to 5 if I can

 

[Glorfindel]

Start getting paid from tomorrow at my new job.
Looking forward to being able to afford food/supps and gaining back whatever weight I've lost the past 5-6 weeks (based on how my clothes are fitting I'd guess I've dropped from 86kg-ish to around 81-82kg).

 

[go you pups]

All set for chest day tomorrow

Couple new additions ovet the last 2 weeks, got another 2 pairs of heavies on the big boi dumbbell rack (30s and 45s), only need 35s, 42.5s and 47.5s to fill out my current dumbbell lifting range (I'd say I'll get 50s eventually, but until I can smash out the reps with 45s and 47.5s then there is no point going heavier). Plus the rack attachments which are safety spotter arms, dip handles and weight horns. Those dip handles are pretty beast actually, no problems holding my weight when I was testing them out, bugger all wobble in both the attachment and the rack.

Will load up again for my birthday end of the month then sit on it til winter/spring when I can attack the specialty bars. Birthday order will aim for a decent powerlifting bar, 35s and 42.5s and some more plates, might grab some sort of calibrated plate for my main compound lifts, all in all there is a clear ending for my full free weight build in sight now though, if I ever move into a bigger more permanent place I'd look into some sort of all in one trainer, getting another echo bike and a skierg for cardio and some strongman equipment then I'd probably consider not going back to gym.

 

[Cotchin 9]

That is a great setup

 

[revival_mode]

i have started offloading my old/cheap bench and stuff on marketplace. had a no show last night for the bench - the problem is one of the neighbours has a shit rusty bench at the top of their driveway outside their garage - i'm pretty sure the buyer drove past and thought that was the one i'm selling
in fairness the place is a dump and i wouldnt buy any of that shitheads crap either.

i'm more pissed that the buyer thought it lived at the shit house. i dont want people thinking i live like that haha. half the reason im moving tbh

 

[go you pups]

i have started offloading my old/cheap bench and stuff on marketplace. had a no show last night for the bench - the problem is one of the neighbours has a s**t rusty bench at the top of their driveway outside their garage - i'm pretty sure the buyer drove past and thought that was the one i'm selling
in fairness the place is a dump and i wouldnt buy any of that shitheads crap either.

i'm more pissed that the buyer thought it lived at the s**t house. i dont want people thinking i live like that haha. half the reason im moving tbh

Yeah no shows happen bro, people saying they'd come after work or something then don't bother getting back to you. I never hand out my number or address until the deal is agreed upon and the purchaser is on their way.

I only use Gumtree to buy/sell, though I've mainly sold stuff that I bought in 2020 to get by and recycled the cash back in to the upgrades I currently have, but you can give them negative feedback if they don't show up, anyone listed as highly rated on Gumtree is generally legit as its a reputation to uphold.

 

[go you pups]

View attachment 1623090
View attachment 1623091

All set for chest day tomorrow

Couple new additions ovet the last 2 weeks, got another 2 pairs of heavies on the big boi dumbbell rack (30s and 45s), only need 35s, 42.5s and 47.5s to fill out my current dumbbell lifting range (I'd say I'll get 50s eventually, but until I can smash out the reps with 45s and 47.5s then there is no point going heavier). Plus the rack attachments which are safety spotter arms, dip handles and weight horns. Those dip handles are pretty beast actually, no problems holding my weight when I was testing them out, bugger all wobble in both the attachment and the rack.

Will load up again for my birthday end of the month then sit on it til winter/spring when I can attack the specialty bars. Birthday order will aim for a decent powerlifting bar, 35s and 42.5s and some more plates, might grab some sort of calibrated plate for my main compound lifts, all in all there is a clear ending for my full free weight build in sight now though, if I ever move into a bigger more permanent place I'd look into some sort of all in one trainer, getting another echo bike and a skierg for cardio and some strongman equipment then I'd probably consider not going back to gym.

Not sure I'll need those 47.5s yet

These 45s are doing the job, struggling to get sets of 5s and 6s out the last 2 weeks. They also are roughly 45.4kg each having weighed them, so a little bit extra weight to press is nice, seeing a few of my lighter pairs are underweight (15s and 32.5s the main culprits). Though I benched 110kg for 2x6 and 1x7 beforehand, so probably was fatigued. In 2-3-4 weeks before my next expensive order I'll just have a dumbbell only session and gauge where my strength level is at if I really need to invest in those 47.5s or not (max dumbbell press weight atm from gym)

Gave the dip attachment a go too, did some banded dips, was thinking of putting my feet up on my flat bench but my thick bands did the job. Pretty well made, both bands and dip attachment holding my weight for now.

 

[go you pups]

Yep, 45s are challenging enough when fresh only doing dumbbell presses

After my warmup feeders went 37.5s for 10, 42.5s for 9, then 45s for 8 and 6

Kinda funny how my heavier dumbbells are, got good value for money 20s-27.5s, all heavier, particularly my 22.5s (23.1) and 27.5s (27.8), then my 30s, 32.5s and 37.5s are all unders, but the knurling on the 3 is superior to all my other heavies, particularly 40s+. The 40s (40.2), 42.5s (42.6) and 45s (45.4) are all good value for money again, but knurling ain't great

Put a deposit on for a good powerlifting barbell, hopefully get it within next 2 weeks and that'll tie me over til April/May before 1 last mega order

 

[Glorfindel]

Yep, 45s are challenging enough when fresh only doing dumbbell presses

After my warmup feeders went 37.5s for 10, 42.5s for 9, then 45s for 8 and 6

Kinda funny how my heavier dumbbells are, got good value for money 20s-27.5s, all heavier, particularly my 22.5s (23.1) and 27.5s (27.8), then my 30s, 32.5s and 37.5s are all unders, but the knurling on the 3 is superior to all my other heavies, particularly 40s+. The 40s (40.2), 42.5s (42.6) and 45s (45.4) are all good value for money again, but knurling ain't great

Put a deposit on for a good powerlifting barbell, hopefully get it within next 2 weeks and that'll tie me over til April/May before 1 last mega order

what bar did you end up getting?

 

[GROTTO]

View attachment 1623090
View attachment 1623091

All set for chest day tomorrow

Couple new additions ovet the last 2 weeks, got another 2 pairs of heavies on the big boi dumbbell rack (30s and 45s), only need 35s, 42.5s and 47.5s to fill out my current dumbbell lifting range (I'd say I'll get 50s eventually, but until I can smash out the reps with 45s and 47.5s then there is no point going heavier). Plus the rack attachments which are safety spotter arms, dip handles and weight horns. Those dip handles are pretty beast actually, no problems holding my weight when I was testing them out, bugger all wobble in both the attachment and the rack.

Will load up again for my birthday end of the month then sit on it til winter/spring when I can attack the specialty bars. Birthday order will aim for a decent powerlifting bar, 35s and 42.5s and some more plates, might grab some sort of calibrated plate for my main compound lifts, all in all there is a clear ending for my full free weight build in sight now though, if I ever move into a bigger more permanent place I'd look into some sort of all in one trainer, getting another echo bike and a skierg for cardio and some strongman equipment then I'd probably consider not going back to gym.

Seriously if I had this set up at home, my workouts would span hours, especially over the weekend. lol.

Seems peaceful and at the same time a place to focus and put all your energies into a workout.

 

[revival_mode]

sold my old benches and squat stands, doing floor presses and cleaning up the bar for front sqauts, ohp, etc

keen af to get the new house so i can set up the rack

 

[go you pups]

what bar did you end up getting?

20kg PRO Powerlifting Barbell Hard Chrome (Bushing)

A high quality, durable Powerlifting Bar, the PRO Series 20kg POWER Hard Chrome Barbell is engineered to withstand the most intense training regimes, whether at home, studio or gym. Heavy Duty brass bushings ensure durable, but smooth, effortless rotation and combine with a light coarse knurl.

www.littleblokefitness.com.au

Only like 25 bucks shipping it'll be, tried it out a few weeks ago after work one Thursday, not bad

I do want a quality 29mm bar though like a Rogue Ohio power bar or something as I seem to prefer slightly thicker bars for grip, but this 28.5mm bar will be a huge upgrade on what I use at home which is a 28mm bar that spins far too much with no centre knurling

 

[go you pups]

Seriously if I had this set up at home, my workouts would span hours, especially over the weekend. lol.

Seems peaceful and at the same time a place to focus and put all your energies into a workout.

Yeah some nights after work I pace myself and end up in there nearly 2 hours, normally chest or back days, good 5 minute rests between heavy sets etc, scrolling through Spotify or something.

I don't mind weekend workouts in here, chuck the footy or rugby on the radio too



Funny, was cooked by 830 tonight from a 10.5 hour work day mainly on the road, fall asleep before 9, now wide awake at 3am

 

[go you pups]

Yeah I fell back asleep like 415-430, woke up 8am, stiff af, legs and back, feel like I'm twice my age