• Weightlifting and Bodybuilding thread v. holy shit we have the sub back
    386 replies, posted
/fit/s greyskull is pretty good https://files.facepunch.com/forum/upload/574/bdc35117-00d3-42e9-bcbb-1c4a77a1bc56/image.png
How much you cycle bro?
a few hours a session jesus if you're spending longer than 45 minutes lifting weights you are simply not working hard enough.
I'm doing PPL and it does usually take me over an hour a session, even with short rest times (2 minutes for main lifts, 1 for others). Quick unrelated question: If my lifts have gone up during my cut, does that mean I haven't lost muscle mass? Or are there other factors?
2nd meet done, hit 172.5 squat/ 122.5 bench/ 192.5 deadlift. 9/9 All PR's, I feel like I could've deadlifted more on the day, but it wasnt moving well in the weeks leading up so I stayed conservative.
its very unlikely anyone has lost muscle on a cut who is simultaneously engaging in regular resistance training and has a decent protein intake. Some glycogen loss from the muscles is inevitable when overall calories are reduced, but actual tissue atrophy, no way. so its a yes and yes from me, yes you havent lost muscle and yes there are other factors (chiefly you've probably improved your skill at the lifts, which often appears to be "strength" gains). Contrary to popular belief, building muscle on a caloric deficit happens all the time, ive both observed this personally as well seen this in the clinical literature. So for even better news: you indeed may have even built some muscle while cutting, which would also explain strength gains.
What's your bodyweight?
i can't believe that i have the same bench as you yet my squat and diddly are both about 20-30kg less, just fuck my shit up tbqh
Well. Signed up to a new Gym in Omaha, now i have a lot more access to regular weightlifting equipment compared to the previous gym i went to. So back on the road to the 1,000 lb club. Last time i checked. This is my maxes. Squats = 315-320lb - 145.15kg Bench =180-185lb - 83.91kg Deadlift = 325lb - 147.41kg Deadlift is far behind of what i want it to be, since my previous gym didn't allow Deadlifting as an exercise. Also will probably have to go back a bit on everything since its been a while since i weightlifted. Anyone have suggestions for increasing my bench max? I understand when doing 5x5 or other workouts, my squats or deadlift will be increasing faster than Bench, but it feels like everytime i attempt Bench it just stagnates. Even if i do the method of putting off a bit of weight and start from scratch, i still get stuck around the 160-180lb area. I even recorded myself in making sure the technique i do while doing bench is correct and not doing the cheap bullshit of not bringing it down all the way to your chest. Any suggestions for workouts that could help break this stagnation?
92.8kg on the day, but I'd wake up at 94 on a normal day.
I'm currently doing this for a program, 5 days a week, 1 active rest day, and 1 rest day. Chest Barbell Bench Press – 4 x 6 reps Incline Dumbbell Press – 4 x 6 reps Chest Dips – 4 x failure Incline Dumbbell Fly – 4 x 6 reps Back Deadlifts – 4 x 6 reps Pull-Ups – 4 x 6 reps Pendlay Row – 4 x 6 reps One Arm Dumbbell Row – 4 x 6 reps Shoulders Barbell Military Press -4 x 6 reps Dumbbell Shoulder Press – 4 x 6 reps Dumbbell Side Laterals – 4 x 6 reps Plate Front Raises – 3 x 6 reps Dumbbell Rear Delt Fly – 3 x 6 reps Arms Barbell Biceps Curl – 3 x 6 reps Dumbbell Hammer Curl – 3 x 6 reps Weighted Chin-Ups – 3 x 6 reps Dumbbell Concentration Curls – 3 x 6 reps Weighted Triceps Dips – 4 x 6 reps Overhead Dumbbell Triceps Extension – 4 x 6 reps Close Grip Bench Press – 4 x 6 reps Rope Pushdown – 2 x 10 reps Legs Barbell Squats – 3 x 6 reps Leg Press – 3 x 6 reps Walking Lunges – 3 x 12 reps Leg Curls – 3 x 12 reps Leg Extensions – 3 x 12 reps
so i dont actually think ive lost a ton of leg strength since taking a break yesterday i worked up to squatting a paused double @315, and then finished it off with 1x10 paused @225 felt fuckin good m8. been back in the gym for about a month now after taking something like ~7-8 months off. My legs just needed a little reminder. I wanna get back up to 400 soon
If you can manage to go 5 times consistently it looks decent. Quite similar to mine, but i have higher rep ranges for dat sikk poump.
Nice. Keep going at it mate!
Symmetric Strength Reposting this for anyone who likes visualising their stats
https://files.facepunch.com/forum/upload/574/5e570131-76d2-4713-a8dd-8ab901733b48/Screenshot_2018-07-25-21-12-06.jpg Just call me Mr back
i changed the rounding from 5kg to 1kg which altered the results a bit https://files.facepunch.com/forum/upload/574/674fecfe-138f-404c-9e4e-aea5da4aa89c/image.png
I havent gone heavy on OHP in a year so thats my excuse, it used to be one of my better lifts https://files.facepunch.com/forum/upload/218763/58a91b3b-d5cb-4927-ba27-861a1f89b7d6/image.png
Got invited to the Junior national championships in November. I'm guess they invited every junior in ireland cause theyre's like 50 people going. It messes with my long term plan of spending the rest of the year focussed purely on mass building but it should be interesting.
So I'm fucking stupid and never did any vertical presses in my routine, and now my overhead press is very sub-par compared to all my other lifts. Should I just run 5x5 on my vertical press once a week (Wednesdays) while continuing my regular strength routine?
What does the rest of your routine look like? How much other pressing are you doing? OHP is a technical lift that will benefit from a lot of practice. Even with high pressing volume otherwise I would recommend light weight form work at least three times a week.
I used to bench press 3 times a week for about 8 months, now I'm doing 2x a week (1st day close grip; 2nd day 2 sec. paused bench press) and 1x a week OHP. Would adding OHP form work to my bench press days be overkill? I reckon that'd be a good way to train technique frequently without neglecting my bench press progression.
Form work should be light enough that you could practice daily without risk, regardless of load otherwise. Do a couple sets at ~30% max or so. If you can afford to use more load, program for it. Wouldn't hurt to swap bench and OHP as your main press for a bit until you're lifting for comp
That's not a bad idea, move away from bench press for a while and speed up my ohp progress. And once I've caught up I'll put my focus back on bench with some additional ohp.
Do it for higher reps after your paused bench, say 3x8 at 65-70% of max ohp. The weights you use on it are so light compared to other lifts that fatigue isnt really a thing with it. For your main ohp 5x5 is good but you'll stall that progression pretty quick so you could switch it up and do anything in the range of 3-6 sets of 3 to 6 reps but with minimum 15 overall reps. Might be an idea to work up to a heavy single before your 5x5 to get an idea of where your at, I wouldnt say max out, though you can if you want, its not heavy enough total weight to really tax the nervous system. Do a single where it feels like you could do an extra 2.5 - 5kg if you really wanted, then do your main work
How much are you pressing currently? Bench and OHP
My last bench maxed single was 110 kg. I haven't done any 1RM testing on ohp, but I've been doing like RPE 7 at 50 kg for 5 reps.
I don't have anyone to go to the gym with, so doing my absolute 1RM isn't something i've been able to test or achieve yet I'm not about to do a bench press without a spotter when it's that heavy, I dropped a 125 on my chest a few months ago when I was still new to lifting and I don't want to repeat that with a heavier weight. Is there anything I can do on that front?
Ask a big dude at your gym for a spot on your 1RM?
I suppose, I haven't gotten talkative with anyone there yet but I suppose this is an excuse.
Sorry, you need to Log In to post a reply to this thread.