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AFLW 2024 - Round 10 - Chat, game threads, injury lists, team lineups and more.
Strength Weight Training: Anything and Everything II
- Thread starter cptkirk
- Start date
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How much weight should I be gaining a week?
Just put on 1.2 kg this week =/
Just put on 1.2 kg this week =/
Ignore the first week or 2, the excess food will cause you go gain a little and you'll bloat and carry a bit more water.
Should stabilise after 10-14 days.
After that aim to gain around 1kg per month.
If you're severely underweight (ie. 60 odd kg) then could probably gain a bit faster.
I find though that 1kg per month is a good balance between gaining strength/size and not too much fat.
Should stabilise after 10-14 days.
After that aim to gain around 1kg per month.
If you're severely underweight (ie. 60 odd kg) then could probably gain a bit faster.
I find though that 1kg per month is a good balance between gaining strength/size and not too much fat.
ThePuppetMaster
Yay
Thanks mate, really good stuff there.
I've taken 5 exercises from the 'categories' of stability hold, push up hold and side stability hold (all with different muscle groups/activations) and am planning on doing them in a 10 minute work out with about 3 minutes rest in.
Are there any you would particularly recommend?
- Thread starter
- #956
Progress through prone position on one day and standing position the other
rocker_oz33
TheBrownDog
Shupe
Brownlow Medallist
- Jun 21, 2011
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Clearly lifts.
rocker_oz33
TheBrownDog
That tail needs work^^
- May 10, 2008
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How do I get my rig to Majak Daw's level?
Squats 110kg 5,3,2
Barbell Press 55kg 4, 50kg 5,4
Deadlift 130kg 6,4,3
Getting all kiiinds of PBs
Incidentally 8 reps at 100kg = estimated 124kg 1RM
annnnnnnd 5 reps at 110kg = estimated 124kg 1RM
glad to be up at 110kg thoough
Barbell Press 55kg 4, 50kg 5,4
Deadlift 130kg 6,4,3
Getting all kiiinds of PBs
Incidentally 8 reps at 100kg = estimated 124kg 1RM
annnnnnnd 5 reps at 110kg = estimated 124kg 1RM
glad to be up at 110kg thoough
- Jul 31, 2010
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How many here are home-gymmers? I know there's the argument you aren't motivated enough to work out at home but I am, if I didn't go to the gym I would go for a run because I like to exercise.
I just hate going to the gym, I do a pretty fast-faced workout and a lot of the time people using equipment I need gets in the way of my routine. I also don't like how people use equipment and don't return it to its' former state and the gym itself is out of my way and I hate driving home after a big workout, especially leg day.
I won't need much, I mostly use free weights so looking at a bench/squat/leg curl combo with some dumbbell bars and that should do me. The only thing I won't be able to do with that is my assisted pull-ups but I'll get by.
Just getting a feel for what others out there may have?
I just hate going to the gym, I do a pretty fast-faced workout and a lot of the time people using equipment I need gets in the way of my routine. I also don't like how people use equipment and don't return it to its' former state and the gym itself is out of my way and I hate driving home after a big workout, especially leg day.
I won't need much, I mostly use free weights so looking at a bench/squat/leg curl combo with some dumbbell bars and that should do me. The only thing I won't be able to do with that is my assisted pull-ups but I'll get by.
Just getting a feel for what others out there may have?
- Mar 2, 2007
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Yeah I'm a home gymer. I think I've posted my set up before, but I've currently got:
- bench with leg curl and preacher attachment
- 3 barbells, 2 sets of adjustable dumbells and an EZ bar
- squat/dip stand
- chin up bar that slots into a door
- 230kg of plates
- Jul 31, 2010
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Do you mind me asking how much this cost and where from? That equipment is 100% what I am after.
- Mar 2, 2007
- 43,270
- 62,172
- AFL Club
- Fremantle
- Other Teams
- Liverpool, Cowboys, Packers, Scorchers
I can't really remember, I just accumulated it bit by bit over time in different places I was living.
The squat stand I bought on ebay. I've got this one but I think there's some cheaper models on there that don't have the dip handles.
http://www.ebay.com.au/itm/Squat-Ra...H_DefaultDomain_15&hash=item3381abef4c&_uhb=1
This is the sort of chin up bar I've got.
http://www.ebay.com.au/itm/Portable..._Strength_Training&hash=item3cb4892288&_uhb=1
Usually when on a bulk a bit of fat gain around the belly is normal. For me however, my ab muscles are looking more and more defined the more weight I gain. I'm not complaining, I'm just surprised. Anyone else managed this somehow in the past?
Nice work, i'm at a similar stage. Got to the stage in my bulk where i'm starting to hit pb's too.
Bodyweight is sitting around 84kg up from 77kg (9%bf) in December.
Current is:
Squat: 3 x 6 x 135kg (old pb: 130kg)
- still have plenty of room to move in this, if i can get another 10kg in the next 2 months i'll be really happy
Dead: 1 x 6 x 170kg (old pb: 4 x 182.5kg)
- had to bring this right down and build it up again, plus had strain which took me out for a month, hoping to get to 190+
Bench: 3 x 4 x 110kg (old pb: 92.5kg)
- massively smashed old record, but seem to be hitting close to stall point
Shoulder press: 3 x 5 x 75kg (old pb 75kg)
- corrected my form to use less back and be more upright, close to stalling point, although still hopefully have another 2.5 - 5kg.
Yep, to a full stop.
I was previously leaning back a bit much in the press and half benching it up and also using a subtle leg movement too (got up to 77.5kg doing that). Although was getting slight back pain doing that and pt friend of mine pointing out my back arch.
So I dropped it back down and focused on keeping abs/glutes tight and knees locked. So it's now a strict press.
Strong is strong, I just moved up from 50kg to 55kg this morning and I felt every single one of those extra 5kgs. Might be a while before I notch it up to 60
Shupe
Brownlow Medallist
- Jun 21, 2011
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We have pretty similar lifts
. I have slightly higher reps, slightly lower weight. My shoulders have been going great lately.Squats - 90kg x 8, 100kg x 5-6.
Barbell OHP (just started doing these, focused on DB prior) - 50kg x 6-7. DB was 6x27.5kg.
I'm doing SLDL at the moment, but from the bottom rung in the squat rack. I don't have the flexibility to go all the way down. 110kg x5. I find it's my grip giving way before anything else, but oh well.
Doing SLDL as well but focusing on reps over weight for those 60kg x 12, also find my grip is my weakest link on these.We have pretty similar lifts
Squats - 90kg x 8, 100kg x 5-6.
Barbell OHP (just started doing these, focused on DB prior) - 50kg x 6-7. DB was 6x27.5kg.
I'm doing SLDL at the moment, but from the bottom rung in the squat rack. I don't have the flexibility to go all the way down. 110kg x5. I find it's my grip giving way before anything else, but oh well.
