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

[William Tyndale]

I’ve been experimenting with different routines for a while and for the past week I tried yours. This might honestly be the simplicity that I need, I’ve added it to my regular swim-focused training and now I have a five day schedule that’s easy to keep. Thanks!

I’m glad you like it. It’s a modification of the 5x5 that’s posted in the /fit/ sticky. It’s simple enough to keep me coming back. I had a buddy suggest his routine to me and it was complicated and I knew immediately I didn’t have the patience for it. This is short and sweet and kicks my ass for an hour.

 

[Tren Shapiro]

Gripping that weight is hard but I managed to get out 12 reps before I totally lost control on my left hand. Pretty happy with that weight though.

When your grip starts getting in the way of your gains, it's time to get strapped up.

 

[Lord of the Large Pants]

About a year ago almost to the day, I walked into a gym equipment store and, terrified of what I might be getting myself into, I bought a tiny little 15 pound kettlebell. I had never stuck with an exercise program longer than a month or two. After fucking up everything for a few weeks and (mildly) hurting myself, I decided to get some coaching.

Yesterday, my coach approved me to get a 53 pounder and start using it for a handful of swings per session.

I'm still a shit sandwich, but I'm no longer a soggy one.

 

[anustart76]

How many variances of bicep exercises do you do? If you're always doing the same type of curls, then maybe change it up. How many reps at 35 can you do on a normal dumbbell curl?

I haven't tried 35 actually, I have adjustable dumbbells but removing/adding the inner 2.5 and 5 pound weights is a pain so I usually just try to go up by 10 pound increments. I'll try to see if I can do 35s tomorrow.

In some possibly good news, I managed to go from doing the dumbbell press at 70lbs per dumbbell to 80, but instead of 3x10 I only managed 1x10 and then 1x8 before I couldn't get the weights off the floor anymore.

 

[Hot Dog]

When your grip starts getting in the way of your gains, it's time to get strapped up.

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@CharcoalChkn If you are using double overhand your grip will break eventually due to enough time holding the bar or excessive weight. Learn how to do a hook grip or mixed grip if you can before throwing on straps so you have options in the event you forget them.

For sets of 10/12 where you are focused more on the effect of the exercise and don't want grip to be a limiting factor it makes more sense to throw on straps, like with a Romanian deadlift or floating one.

 

[CowPox]

Monday,
10x4 50lbs db curl
12x4 50lbs hammercurl
130lbs static caliper hold x4 @ 1 minute
10 minute resistance cycle @45lbs

Tuesday
Ab rollouts 16 x 4 left right alternating
10 minute resistance cycle @45 lbs

Today
10x4 70lbs db press
12x4 70lbs bd row
10 minute cycle @ 45lbs

Lifts @2minute intervals

 

[William Tyndale]

I haven't tried 35 actually, I have adjustable dumbbells but removing/adding the inner 2.5 and 5 pound weights is a pain so I usually just try to go up by 10 pound increments. I'll try to see if I can do 35s tomorrow.

In some possibly good news, I managed to go from doing the dumbbell press at 70lbs per dumbbell to 80, but instead of 3x10 I only managed 1x10 and then 1x8 before I couldn't get the weights off the floor anymore.

There was an autistic guy on /fit/ a few weeks ago who said he did 10 sets of 20 reps on every exercise he did. He looked great too. If you’re working with dumbbells you may want to try something like that. (He said he was autistic - I’m not just calling him autistic).

 

[MS Paint Gigachad]

@CharcoalChkn If you are using double overhand your grip will break eventually due to enough time holding the bar or excessive weight. Learn how to do a hook grip or mixed grip if you can before throwing on straps so you have options in the event you forget them.

@CharcoalChkn Piggybacking off of this: between a hook and mixed grip, I'm in favor of hook.

They both have their upsides and downsides, hook can be uncomfy for thumbs; mixed can potentially lead to back imbalances and bicep tears for the underhand arm, and does feel weird when I tried it.

 

[Jarry Seinfelt]

First deload since before the pandemic. I've gotten dumb and unfocused with my lifting. Next week is testing my 1RMs and setting some more concrete goals for the next few months of training. No more "eh fuck it I'll just do a few sets of cleans even though they're not in my program, but I don't have anywhere else to be till this evening" type shit.

Saw a couple old dudes, probably both in their mid-sixties, benching and spotting each other. Not crazy weight, like 165lbs or so, but still, mad respect to them. I wanna be still going at it when I'm AARP age.

 

[anustart76]

There was an autistic guy on /fit/ a few weeks ago who said he did 10 sets of 20 reps on every exercise he did. He looked great too. If you’re working with dumbbells you may want to try something like that. (He said he was autistic - I’m not just calling him autistic).

I don't have the patience for that lol

 

[Tren Shapiro]

I don't have the patience for that lol

Patience is a virtue but 20x10 for every lift is a mental illness.

 

[MS Paint Gigachad]

There was a 60kg looking woman at the gym today, I saw her loading up 100kg for hip thrusts. Was pretty impressed, thought that was a working set.

Imagine my shock when I saw her crank out 6 solid reps of 140kg, then 5 of 160kg

 

[Barry McKockner]

Had 2 gym bros today at the gym doing cable rows at the same time I was hitting face pulls. They would do their sets, then let the stack slam down, shaking the entire cable machine. Keep in mind: we have hammer strength upper and lower row machines that can be plate loaded, and 100lb plates for the leg press if you're feeling froggy. Just annoyed the piss out of me.

 

[DSP's Tax Lawyer]

Was so disappointed today. Going to the gym early and I see 4 different people doing quarter rep back squats with 135 pounds. Like come on dudes, its light weight, go all the way down

 

[KingCoomer]

Any advice on upping my bicep curl weight? Been stuck at 30 lbs for too long.

Try diferent rep ranges with different weights or include a compound movement that has biceps in the movement (pull ups).

Honestly, I would do both if I was trying to break a plateau.

 

[Barry McKockner]

Try diferent rep ranges with different weights or include a compound movement that has biceps in the movement (pull ups).

Honestly, I would do both if I was trying to break a plateau.

Don't forget overloading the eccentric.

 

[ryuichi]

Benchpressing Tifa-Titties

 

[Barry McKockner]

So has anyone tried gorilla mode and nitric? My current stack is a scoop of regular bucked up and a scoop of creatine. I dont want more than 250mg of caffiene because of anxiety, but I was wondering if the added L-citrulline and pump additives by adding a scoop of nitric to mode were really worth the little bit of extra money.

 

[MS Paint Gigachad]

So has anyone tried gorilla mode and nitric? My current stack is a scoop of regular bucked up and a scoop of creatine. I dont want more than 250mg of caffiene because of anxiety, but I was wondering if the added L-citrulline and pump additives by adding a scoop of nitric to mode were really worth the little bit of extra money.

I have, for a year and a half at this point and I'm pretty satisfied with the effect. I can actually feel a difference in strength when i take gorilla mode/nitric compared to nothing at all.

As to whether the extra pump ingredients are really worth it, there's more than plenty in mode, it seems. Personally i shell out for nitric anyway because i need a caffeine free pre workout, because i work out pretty late at night sometimes

 

[Barry McKockner]

I have, for a year and a half at this point and I'm pretty satisfied with the effect. I can actually feel a difference in strength when i take gorilla mode/nitric compared to nothing at all.

As to whether the extra pump ingredients are really worth it, there's more than plenty in mode, it seems. Personally i shell out for nitric anyway because i need a caffeine free pre workout, because i work out pretty late at night sometimes

Yeah. I think just mode, one scoop, and an extra half scoop of regular creatine mono to get to 5g should do me fine rather than dropping all that money on the bundle. The amount of citrulline and pump ingredients in one scoop of mode is still light-years ahead of a regular pre without adding nitric.