Weightlifting for Kiwis - Discussion and support regarding the art of swole

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Ahriman dijo:
Looks like I'm gonna make it, bros. I chose not to do the extra cardio and climb up the 14 flights of stairs to my apartment (I can climb them practically non-stop, hell of a workout finisher for my legs) and took the elevator instead, and a tenant riding the elevator asked me if I do any MMA or boxing... told him I don't, I just train, and said "bro with your size I'd be fighting dudes all the time!"

Massive ego boost right there, first time I got noticed, haha.

https://youtube.com/watch?v=CbHyyRwKOOo
And speaking of cardio, I've noticed that after weighing myself every day and having the same weight (between 227lbs and 235lbs/103kg to 105kg), my diet is basically at "maintenance" level. I am definitely getting stronger, but still have one "love handle" that I want to get rid of before my abs start to show. Guess I'll just stick to my current diet for another 6 more months or so, then work on it to start cutting a bit.

It's cool to be swole but I kinda want my abs to start showing for a change.
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As an abs have I definitely advice going lighter for longer and slower in core workouts. I also do stairs instead of normal cardio every other day and I’m able to crush a watermelon with my thighs which is a great party trick for when you want to show off. Keep are is bro
 
Rickenbacker dijo:
As an abs have I definitely advice going lighter for longer and slower in core workouts. I also do stairs instead of normal cardio every other day and I’m able to crush a watermelon with my thighs which is a great party trick for when you want to show off. Keep are is bro
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Been doing stairs recently, ass hurts. (:_( Hopefully the watermelon crushing comes soon.
 
I just hit the half year mark for consistently lifting 3 days a week and 5k runs on rest days. Not sure if I'll be able to hit 1/2/3/4 pl8 by 1 year, which I think should be my goal for now. Right now I'm at 95/165/215/265lbs from my most recent stats. About halfway there from what I can figure.

I've decided to start doing chinups, pushups, and core exercises (ab wheel, situps, flying Vs) a few times a day to supplement my goals. I'm week 2 or 3 into doing that. I'm also trying to up my protein intake.

I take creatine and I walk a few miles to and from work most days. Hope I'll make it!
 
Torque Wheeler dijo:
I just hit the half year mark for consistently lifting 3 days a week and 5k runs on rest days. Not sure if I'll be able to hit 1/2/3/4 pl8 by 1 year, which I think should be my goal for now. Right now I'm at 95/165/215/265lbs from my most recent stats. About halfway there from what I can figure.

I've decided to start doing chinups, pushups, and core exercises (ab wheel, situps, flying Vs) a few times a day to supplement my goals. I'm week 2 or 3 into doing that. I'm also trying to up my protein intake.

I take creatine and I walk a few miles to and from work most days. Hope I'll make it!
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Sounds like you're doing great! What's 1/2/3/4 pl8? And the 95/165/215/265?

I wish I could enjoy doing pull/chin-ups. Something about bodyweight exercises in general, I just can't push myself like when I have a dangerous amount of plates over my head/chest/spine/etc.
 
Ahriman dijo:
You should try weighted pull-ups/chin-ups then!

https://youtube.com/watch?v=IZIJV0SVjK4
https://youtube.com/watch?v=kxwkSpkdw_Q


Here ya go, fren.
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Thanks, bro. I've always considered trying them. I'll definitely give the articles a read thru. I have big respect for the demand that proper pull-ups put on the lats and upper back, as lat pull-downs can get boring after a while and not many lifts hit those spots as well and just the thought of doing more than 10 reps of a pull-ups at time, but knocking out 5 or 6 heavy ones per set is something I could deal with

EDIT: that 2nd article led me to reading about 5/3/1 program, and realized I done a really similar workout the other day. Sandwiched some DB rows, some lat pull-downs and cable supine front raises in between Squats to start and Farmers Walk with a trap bar to finish. Wasn't doing the 5/3/1 reps tho, my joints aren't quite ready for more 90% of 1RM bench presses yet.
 
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Negative Damage dijo:
Thanks, bro. I've always considered trying them. I'll definitely give the articles a read thru. I have big respect for the demand that proper pull-ups put on the lats and upper back, as lat pull-downs can get boring after a while and not many lifts hit those spots as well and just the thought of doing more than 10 reps of a pull-ups at time, but knocking out 5 or 6 heavy ones per set is something I could deal with
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I was similar to you where I found body weight exercises boring. But weighted pull-ups are my jam, big fan of them. They are also a bit rare to see in gyms so even if you are just hanging a 25 between your legs, most people won't even have a frame of reference to judge (if that's one of your concerns).
 
Negative Damage dijo:
Thanks, bro. I've always considered trying them. I'll definitely give the articles a read thru. I have big respect for the demand that proper pull-ups put on the lats and upper back, as lat pull-downs can get boring after a while and not many lifts hit those spots as well and just the thought of doing more than 10 reps of a pull-ups at time, but knocking out 5 or 6 heavy ones per set is something I could deal with

EDIT: that 2nd article led me to reading about 5/3/1 program, and realized I done a really similar workout the other day. Sandwiched some DB rows, some lat pull-downs and cable supine front raises in between Squats to start and Farmers Walk with a trap bar to finish. Wasn't doing the 5/3/1 reps tho, my joints aren't quite ready for more 90% of 1RM bench presses yet.
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Np, in my case I am just greasing the groove, trying to get better at them at body weight, once I can pull 50 good, proper reps within 15 minutes, I'll start putting in a bit of weight, and see those lats grow like a bat.

Edit: the man himself said it best


Also this guy has a pretty insightful video about weighted pull-ups

 
Última edición:
So right now I'm satisfied with my current program well enough, I'm sitcking to it for about a month so far and seeing good progress. Can just about squat 2 plates, breaking through 1 plate on the bench and barbell row, and my arm stuff is progressing. I have some old shoulder injuries, but my mobility is satisfactory, so I'm hoping to develop strength with them and recover more fully that way.

Right now I do seated dumbbell overhead press and dumbbell shrugs, and lateral raises and front raises with light weight. Any other good exercises I can do to add some intensity and get more of a shoulder workout in?
 
Harambe dijo:
So right now I'm satisfied with my current program well enough, I'm sitcking to it for about a month so far and seeing good progress. Can just about squat 2 plates, breaking through 1 plate on the bench and barbell row, and my arm stuff is progressing. I have some old shoulder injuries, but my mobility is satisfactory, so I'm hoping to develop strength with them and recover more fully that way.

Right now I do seated dumbbell overhead press and dumbbell shrugs, and lateral raises and front raises with light weight. Any other good exercises I can do to add some intensity and get more of a shoulder workout in?
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I really like Lu raises with plates. No need for heavy weights, natural movement and it's great for mobility. I sometimes add them in, just to have some variation.
 
I finally decided to start drinking protein shakes because I just can't be reliable enough about my day to day diet to get adequate protein from
whole foods, which is my preference. If you're like me and hate artificial sweeteners and flavors and the other bullshit in most of the crap you can find at the local Vitamin Shoppe, here's my current solution:

2 scoops of Naked Whey Grass Fed Protein powder, the unflavored version (it's just the whey, nothing added)
2 tsps of vanilla extract
8 oz milk
3 oz iced coffee (optional, switch it out for water or more milk)
2 tablespoons of real maple syrup
cinammon
pinch of salt

I blended mine with ice. It got really foamy which was interesting but not unpleasant. I couldn't finish it so I kept the leftovers in the fridge and it was much easier to drink when the foam settled.

It's really quite tasty and not too sweet. I'm going to experiment with more milks and flavorings. I think I'll try coconut milk, coconut extract, and some cocoa powder next.
 
TheCuntler dijo:
I really like Lu raises with plates. No need for heavy weights, natural movement and it's great for mobility. I sometimes add them in, just to have some variation.
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Seconded. I'm nowhere near the man himself, throwing around the 15s for multiple sets, but 3x12 with the 10s does the job for me.

Gentlemen, I finally hit a five plate (220kg) highbar squat. End of year goal is 227.5kg, which looks entirely possible given the time frame.

I also want an 182.5kg frontsquat, though the 172.5 I hit two weeks back was an RPE 10 soul grinder.

Crazy thing is, it didn't feel like a max effort. The guy who gave me some pep talk reckons I had 222.5-5 in me, ho-hum...
 
Forgive me for allowing myself to get MATI. I wish the rules were actually enforced at my gym. (Wipe down after use + no longer than 20 mins per equipment during busy times.)

The guy using the only available weights rack to do pull ups for half an hour, what the fuck man, there were three actual pull-up stations available. I had to delay finishing up by half an hour just so I could do my hip thrusts, I'm pissed because it really fucked with my rest time, since I waited so long it allowed my body to actually get tired and I had such a pathetic set. (:_(I felt bad that another guy benching 100kg saw me waiting and apologized for taking so long and finished up quickly for me.
 
WTF was he doing pull ups like for 30 min straight ? You should have kicked him and explained, if you're brave everything is a pull up bar go find one.

Dunno what happened but got tackled from behind playing rugby and my left calf has been really in pain, we'll see how it hits my work outs.
 
I actually did ask him if I can jump in to do my sets since I needed the bar/weights/boxes and he said he was using it, stupidly, I assumed he was going to do something that actually required the rack. I am timid/not a cunt so I just waited like an idiot. Wasn't 30 minutes straight, but of course heavy phone use for 2-3 minutes in between sets.

I don't even do pull ups that the gym anymore so I don't take up space, I bought one of those gym bars that hook onto the door frame, shit is amazing and so versatile (I've been able to do pull-ups/chins/hanging leg + knee raises/sit ups and nordic curls with it in various positions on the door). Best 40 dollars I've spent in a while, recommend if you're looking for some at home stuff that doesn't take up a lot of space.
 
CharcoalChkn dijo:
I actually did ask him if I can jump in to do my sets since I needed the bar/weights/boxes and he said he was using it, stupidly, I assumed he was going to do something that actually required the rack. I am timid/not a cunt so I just waited like an idiot. Wasn't 30 minutes straight, but of course heavy phone use for 2-3 minutes in between sets.

I don't even do pull ups that the gym anymore so I don't take up space, I bought one of those gym bars that hook onto the door frame, shit is amazing and so versatile (I've been able to do pull-ups/chins/hanging leg + knee raises/sit ups and nordic curls with it in various positions on the door). Best 40 dollars I've spent in a while, recommend if you're looking for some at home stuff that doesn't take up a lot of space.
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I had one of those way back in college they are good but now I own I can use my rack, I have a pull up bar and as I joked before everything is one if brave, one of my trees has a PERFECT V about 6.5' feet up and well the neighbors already are used to that.
 
I like gymnast rings for pullups at home, they're great overall but on pullups and chin-ups they allow your wrists to rotate comfortably. You can also really easily do different variations to hit the back in more specific ways.
At the gym, I like doing either wide grip chin-ups like Franco preached, or those real old school sternum pullups with the v attachment for a cable row. Those are nasty hard but can pack some meat on you back, because you have to do a bit of a front lever to complete the rep, and that is all lat.
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Actually want to try the sternum pull up, I'm pretty confident with my regular pull-ups now, would be a fun challenge.

I'm endomorph so unfortunately not super shapely, working with what I have I figure if I target my upper body at least I might be able to get the inverted triangle shape. Gotta work with what you're given instead of against it.
 
I'm not sure how to put this but my current fitness goal is to do a push up, just one. At this moment with my weight (getting lower but far from where it needs to be) and my current mussels, I can't do it. At the moment I can do 4 knee push ups. Not alot but better than the zero I started with.

I do a daily work out about 10 to 20 minutes depending how I'm feeling that day plus I go swimming twice a week. The work out involves series body weight, hand weight and flexibility moves with 3-10 repetitions depending on the move. This includes my few knee push ups. I know it's not alot reps but nothing drives crazier than having to repeat the same move over and over again. So I chose to less so that the work out stays annoying rather become repulsive.

So any tips how to get the actual push up?
 
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