Strength Weight Training: Anything and Everything II
- Thread starter cptkirk
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Building Strength and the Training Max
It's not an attack on your work ethic or your manhood to repeat cycles (or back up). In fact, if you do have to lighten your Training Max, I'd recommend staying at that lighter TM for one cycle longer than you think.
www.jimwendler.com
Interesting article. Kind of makes me want to get back into Wendler again. Never had the problems I’ve had with GZCLP/Jacked and Tan.
I think I just burned out doing heavy PR sets all the time. And when I’d go for a 4RM or whatever it was usually NOT with 1 or 2 in the tank. Maybe 1 at most. I’d go pale almost every finished workout.
The throat strain scared me a bit. If you can make awesome progress with sub max training, then it might be time to put ego to the sword once and for all and prioritise form.
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Basketball last night, hardest game in ages, was absolutely shagged after. Gym this morning having not eaten anything after bball, gee I felt weak. Same weight as Tuesday and had to cut everything short or drop a weight
Not really surprised I was weaker, but was surprised at how much difference it made compared to normal.
Wonder whether pushing it like that is good for you or just having a day off gets better results
Changed by structure, 6 days a week is impossible. 4 days a week now plus bball so there are more rest days now
Not really surprised I was weaker, but was surprised at how much difference it made compared to normal.
Wonder whether pushing it like that is good for you or just having a day off gets better results
Changed by structure, 6 days a week is impossible. 4 days a week now plus bball so there are more rest days now
Definitely day off imo, with resistance training less is probably often more.
When you do train though generally go pretty hard, 0-2 reps short of failure and all that.
Quality > quantity.
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I go Fridays because I WFH and it's less rush to go in the morning compared to days I go to the office.
Saturday will be a bball shootaround with mates, decent run around. Sunday legs + shoulders/arms then nothing until Wednesday most likely
I always do this. Thankfully recover pretty quick as far as soreness goes
Sleep is my big killer, insomnia wrecks me so part of training often is just to get exhausted enough to sleep well a few nights a week
- Jun 27, 2013
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You've got no fuel or rest in the system going late night cardio like a basketball game into next morning resistance training, no wonder you had no energy
I would have eaten a few things, got some protein and carbs in the system and trained mid-late afternoon if you had the time.
There is a big difference with a bit of cbf and just needing to harden up compared to being overfatiged and needing some r and r.
Generally you know.
Generally you know.
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Friends of mine go straight from CrossFit to a basketball game.
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I've had a month off CrossFit while I've been in Europe but doubt I've lost too much as I've been walking 5-10km a day.
When I was young and still played footy one of my flatmates on the same team was employed in a labouring job at a brick factory. If he had worked the Saturday morning for a few hours before the game even with a bit of a rest in between there was always a fairly noticeable drop in his performance. This was just low grade ammos.
- Jun 27, 2013
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I struggled hitting good numbers at gym when I was around 18-19, similar numbers to where I was at 17 coming out of my newbie gains phase that I had at 16.
Main problem, I played cricket and footy and went to preseason footy training, some days I'd go to gym Wednesday/Friday mornings before school, but had cricket training Tuesday/Thursday nights and footy on Monday/Wednesday nights, always felt flat and only at 80-85% with the weights
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I really like StrongLifts. He's done a very good job on the app itself, and the program(s) included are very good for beginner to intermediate lifters IMO, plus you can add custom programs in there.
I use a modified version of StrongLifts / Starting Strength as I do other sports so straight 5 x 5 doesn't necessarily 'work' for my schedule, and I wanted to add Pullups instead of just relying on Rows since I swim as well, so vertical pulling strength is very useful.
Loving the simplicity of general gainz. Pick a weight, do 6-10 reps with it, 1-2 in the tank, then 4 half sets. Goal is to double rep count minimum. If you don’t hit 6 reps, do singles for whatever weight you did, so 5 singles for 5 reps.
So 6 then 4x3; 7, 2x3, 2x4 etc. If you don’t hit a new RM you just try to add a rep to your last session and eventually it’ll come.
Rest is just standard 3 sets of 8-15 or whatever you like.
I’ve found it works well for DBs though. But instead of going to 10 I’ll go to 12 then do 4x6 and if I hit that I try and do 3x8 after 12.
It’s pretty neat.
So 6 then 4x3; 7, 2x3, 2x4 etc. If you don’t hit a new RM you just try to add a rep to your last session and eventually it’ll come.
Rest is just standard 3 sets of 8-15 or whatever you like.
I’ve found it works well for DBs though. But instead of going to 10 I’ll go to 12 then do 4x6 and if I hit that I try and do 3x8 after 12.
It’s pretty neat.
After warm-up did 3 sets on the leg press, failed on the last rep.
3 sets on the leg curl, failed on the 2nd last rep.
Then went home haha.
3 sets on the leg curl, failed on the 2nd last rep.
Then went home haha.
- Jun 27, 2013
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Does anyone here have experience with a home gym leg curl/extension drop in bench attachment?
Weighing up whether to buy a decent plate loaded stand alone unit or go the versatility of an attachment bench. This would be my last major piece in my current home gym (any further improvements come if I sell my cage).
The problem with the attachment bench is the females who use my gym, particularly my mum would struggle setting it up dropping the attachment into the docking point (they can't do my jammer arms for example and they're only about 10kg, too awkward for them) whereas the standalone unit they'd be fine, just need to set up a few pop pins and the weight plates.
Weighing up whether to buy a decent plate loaded stand alone unit or go the versatility of an attachment bench. This would be my last major piece in my current home gym (any further improvements come if I sell my cage).
The problem with the attachment bench is the females who use my gym, particularly my mum would struggle setting it up dropping the attachment into the docking point (they can't do my jammer arms for example and they're only about 10kg, too awkward for them) whereas the standalone unit they'd be fine, just need to set up a few pop pins and the weight plates.
As above just realised this way of leg training is yielding me good results.
One day of only 3 or 4 sets of leg press, right at failure 0 RIR. Then 3 or 4 sets of hamstring curls, last set to failure. Often that's it and go home.
Then the alternate day (usually mixed in with upper body pull) some high rep low weight barbell lunges concentrating on form. Then usually some low weight weight squats. Finish with calf raises.
Definite jump in strength and the jammer bathers feel noticeably tighter than before since I've started swimming again.
One day of only 3 or 4 sets of leg press, right at failure 0 RIR. Then 3 or 4 sets of hamstring curls, last set to failure. Often that's it and go home.
Then the alternate day (usually mixed in with upper body pull) some high rep low weight barbell lunges concentrating on form. Then usually some low weight weight squats. Finish with calf raises.
Definite jump in strength and the jammer bathers feel noticeably tighter than before since I've started swimming again.
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- Jun 27, 2013
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Bought a standalone unit
Have no problems with the leg extension which was an initial worry for feet clearance, feels not too bad, leg curl is a bit meh, might need to fiddle around with the body position/leg rollers for the right spot
- Dec 12, 2022
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In my experience it’s the same with a lot of them. Knee extension component seems easy to get right but very few get the hamstring curl part right.
- Jun 27, 2013
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The best hamstring curls always seem to be the commercial grade cable stack seated ones
As long as they're big enough to fit me they're all good, perhaps that's the thing with this unit, I'm 6 foot 5 and it's probably better suited to someone half a foot shorter for the leg curls
I'll give 1 legged standing leg curls a crack next week, apparently they can be done on this unit
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I have ****ed my knee somehow so squats look like they are out for me now. Only thing I liked doing in the gym 
Started going with a mate to the gym a bit regularly and broke my bench press PR. A bit of consistency and i'm up to 90kg. Now the goal is to get my mate up a bit higher.
Two plates within the next year would be nice, even just for one rep
Started going with a mate to the gym a bit regularly and broke my bench press PR. A bit of consistency and i'm up to 90kg. Now the goal is to get my mate up a bit higher.
Two plates within the next year would be nice, even just for one rep
- Dec 12, 2022
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I once had a highly renowned sports doctor I’d never be able to safely do deep squats due to the shape & tracking of my patella.
This was before I’d ever stepped foot in a gym. Turns out the Dr was wrong by 240kg and my knees are about the only part of my body I haven’t had an issue with since.
The Golden Glenferrie
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I have never had a problem in my life until this pain out of the blue started a month ago.
Now it's just not worth aggravating
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Knee issues with squats are usually triggered by hips for me. When my right hip isn't firing correctly I always have the potential for my left knee to get upset. 5 min incline walking backwards on a treadmill and banded squats work for me. Can replace the treadmill with backwards sled drags.
