Strength Weight Training: Anything and Everything II

[go you pups]

Still a few smaller items to slowly take up but got the main stuff (rack, flooring and bars) up last night.

Nice shed for it

A mate I train with has a shed that was an old home workshop in the back corner of his backyard, aside from the fixed workmans bench it's a perfect size for a garage gym to get a few different pieces in

 

[Glorfindel]

I won't say completely avoidable, but based off the video floating around I suspect he would have lived to squat another day if he'd using spotting arms/pins.

Bodybuilder Justyn Vicky dead at 33 after 400-pound weight breaks neck

Justyn Vicky, 33, a bodybuilder in Bali, has died in a weightlifting accident.

nypost.com

 

[Paul Kersey]

I won't say completely avoidable, but based off the video floating around I suspect he would have lived to squat another day if he'd using spotting arms/pins.

Bodybuilder Justyn Vicky dead at 33 after 400-pound weight breaks neck

Justyn Vicky, 33, a bodybuilder in Bali, has died in a weightlifting accident.

nypost.com

Terribly sad. Too many people have no idea how to spot. Looks like weight selection was ridiculous too - if someone I knew was working up to a weight I didn’t think they could handle I’ll tell them to get in a rack with safeties set properly plus side spotters. Also think people need to learn how oly lifters bail.

 

[go you pups]

Terribly sad. Too many people have no idea how to spot. Looks like weight selection was ridiculous too - if someone I knew was working up to a weight I didn’t think they could handle I’ll tell them to get in a rack with safeties set properly plus side spotters. Also think people need to learn how oly lifters bail.

Absolutely needed side spotters there

At my gym like 85-90% of trainers go no safeties on squat/bench, I'm firmly in that 10-15% that do

 

[Andre]

Terribly sad. Too many people have no idea how to spot. Looks like weight selection was ridiculous too - if someone I knew was working up to a weight I didn’t think they could handle I’ll tell them to get in a rack with safeties set properly plus side spotters. Also think people need to learn how oly lifters bail.

Another reason, even if my back could take Back Squats, that I'd stick to Front Squats. No bar across back of neck, no issues bailing without a squatter if need be. Yeah, if worse comes to worse and just drop outright, it'd be noisy and embarrassing, but dropping forward from a Front Squat bail is so much safer.

 

[spudmaster]

#motivation

 

[Glorfindel]

Terribly sad. Too many people have no idea how to spot. Looks like weight selection was ridiculous too - if someone I knew was working up to a weight I didn’t think they could handle I’ll tell them to get in a rack with safeties set properly plus side spotters. Also think people need to learn how oly lifters bail.

People should be using safety arms/pins/slings regardless of spotters and/or how heavy they’re squatting (Or benching and even overhead press for that matter).
Completely eliminates the possibility of human error.
It’s why I think powerlifting feds like IPF, APL that have no non-human spotting mechanism for their squats are crazy.
Not only for the safety of their lifters (and spotters) but if you’re running the comp and something goes pear shaped you would but up shit creek waiver or no waiver.

I also don’t like teaching people how oly lifters bail.
1) it’s not fool proof (I know of someone that managed to break their tibia doing it)
2) if you’re squatting in a rack and dump oly style the bar is a complete write off
3) it is incredibly dangerous for any spotters (broken arms and torn biceps dangerous)

 

[Paul Kersey]

People should be using safety arms/pins/slings regardless of spotters and/or how heavy they’re squatting (Or benching and even overhead press for that matter).
Completely eliminates the possibility of human error.
It’s why I think powerlifting feds like IPF, APL that have no non-human spotting mechanism for their squats are crazy.
Not only for the safety of their lifters (and spotters) but if you’re running the comp and something goes pear shaped you would but up s**t creek waiver or no waiver.

I also don’t like teaching people how oly lifters bail.
1) it’s not fool proof (I know of someone that managed to break their tibia doing it)
2) if you’re squatting in a rack and dump oly style the bar is a complete write off
3) it is incredibly dangerous for any spotters (broken arms and torn biceps dangerous)

I’ve been a victim of 3. It’s not ideal but if you have no spotter around and only oly stands you gotta know imo. The way this guy was spotted makes me think no spotter and an oly bail would have been a better result for him (ignoring the obvious that he should have been in a rack etc). Agree re. IPF etc. Should be in a rack IMO. All my squatting/benching is either in a rack or with safeties. Sort of like riding a bike without a helmet or traveling in a car with no seatbelt - makes no sense to me.

 

[Mofra]

Absolutely needed side spotters there

At my gym like 85-90% of trainers go no safeties on squat/bench, I'm firmly in that 10-15% that do

I don't even squat heavy and I use safeties. It's probably easier being a bit tall as I can get below parallel and still be nowhere near the bottom safety bar level.

 

[RU_]

Hit a few pbs this week.

Squat - 212.5kg for a double. 5kg rep pb.
Bench - 150kg single. 5kg max pb.
Deadlift - 275kg single. 5kg max pb.

 

[Jugada]

Have only just switched over from regular squats to using the Smith machine lately and absolutely no chance I will be going back. Has solved all of my form and slight back issues and find it far better for going to absolute failure with proper form

 

[Mofra]

Have only just switched over from regular squats to using the Smith machine lately and absolutely no chance I will be going back. Has solved all of my form and slight back issues and find it far better for going to absolute failure with proper form

Interestingly, Jay Cutler also uses the smith machine and basically does them like hack squats

 

[GROTTO]

Hit a few pbs this week.

Squat - 212.5kg for a double. 5kg rep pb.
Bench - 150kg single. 5kg max pb.
Deadlift - 275kg single. 5kg max pb.

Glory be, here I am trying to do 100kg Bench Press as my Holy Grail.

Im impressed.

I know you have posted various lifts on here, do you have one for bench?

 

[Evil Eagle]

I've started taking training seriously since early June 2023. What would be the purpose of performing a heavy single once per week? For a back squat.
I squat twice per week. A volume day, and a heavy day.

Last week heavy day I did 115kg 3 sets for 3 reps.
My most recent volume day was 90kg 4x8.

On Friday I want to try 120kg for 1 rep and see how that feels. Then do some lighter backoff sets.

From your experiences is it better to do heavy sets of 2-3 reps. Or a heavy single with a few lighter sets?

 

[Glorfindel]

I've started taking training seriously since early June 2023. What would be the purpose of performing a heavy single once per week? For a back squat.
I squat twice per week. A volume day, and a heavy day.

Last week heavy day I did 115kg 3 sets for 3 reps.
My most recent volume day was 90kg 4x8.

On Friday I want to try 120kg for 1 rep and see how that feels. Then do some lighter backoff sets.

From your experiences is it better to do heavy sets of 2-3 reps. Or a heavy single with a few lighter sets?

There isn't really a right or wrong answer here.
Some people have done really well working up to a single + back off sets and others have done really well doing multiple heavy sets of 2-3.
Really going to have to do one then the other for a prolonged period (at least 16 weeks) to get a better understanding.

 

[Mofra]

Glory be, here I am trying to do 100kg Bench Press as my Holy Grail.

Im impressed.

I know you have posted various lifts on here, do you have one for bench?

I never benched more than 100kg until I turned 40

 

[GROTTO]

I never benched more than 100kg until I turned 40

There are some kids at my gym that are 16,17 at my gym that are clearing this comfortably.

 

[Coolangatta]

Any difference between doing a seated shoulder press at a 60 degree angle as opposed to a 75 degree angle? Probably not, just thought I'd change the angle next time and see how it goes. The 75 degree angle isn't bad, but the 60 might be even better. I keep hearing a cracking sound in my shoulders when doing the pressing movement, though. No real pain to speak of, so not sure it's anything to be concerned about.

 

[Glorfindel]

Any difference between doing a seated shoulder press at a 60 degree angle as opposed to a 75 degree angle? Probably not, just thought I'd change the angle next time and see how it goes. The 75 degree angle isn't bad, but the 60 might be even better. I keep hearing a cracking sound in my shoulders when doing the pressing movement, though. No real pain to speak of, so not sure it's anything to be concerned about.

Lower the angle the more pec and less trap is involved.
Takes less shoulder mobility (especially in flexion) to do it at a lower angle too.

 

[go you pups]

Have only just switched over from regular squats to using the Smith machine lately and absolutely no chance I will be going back. Has solved all of my form and slight back issues and find it far better for going to absolute failure with proper form

Interesting

Interestingly, Jay Cutler also uses the smith machine and basically does them like hack squats

I think he used the time under tension method

I never benched more than 100kg until I turned 40

There are some kids at my gym that are 16,17 at my gym that are clearing this comfortably.

I got there at 20, was at 80kg for like 2 years, basically after I gave up footy I got there

Took me 14 and a half years afterwards to hit 150, (hit 140 at 22, though the back problems weren't too long afterwards and I wasn't able to sustain that)

Lower the angle the more pec and less trap is involved.
Takes less shoulder mobility (especially in flexion) to do it at a lower angle too.

60-70 degrees absolutely for shoulder press on an adjustable bench, I feel like I fall forward with it at 80 degrees or more

However I do wonder how I'd go with a low back support upright bench

 

[go you pups]

Put up my cage and adjustable bench on gumtree

Feel free to hit me up if in Metro Melbourne and interested

 

[Glorfindel]

I feel like I fall forward with it at 80 degrees or more

Pretty hard not to tbh as you need to move the bar forward of your torso to clear your schnoz.
Would be alright if the bench was low enough your could arch your rib cage over it like you alluded to.

 

[go you pups]

Pretty hard not to tbh as you need to move the bar forward of your torso to clear your schnoz.
Would be alright if the bench was low enough your could arch your rib cage over it like you alluded to.

Dumbbell shoulder presses is what I was moreso alluding to, apologies

With a medium weight but a fairly upright bench it becomes a challenge, hence I drop it back then

 

[phantom13]

Glory be, here I am trying to do 100kg Bench Press as my Holy Grail.

Im impressed.

I know you have posted various lifts on here, do you have one for bench?

My holy grail was a few years back.

100kg bench and 100 push ups (unbroken).

 

[Coolangatta]

I’d like to eventually 1RM my floor press for 100kg, presumably that would mean I’d be able to bench 100kg. If I keep progressing with dumbbells I’m sure it’d carry over to barbell benching.