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

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Troon Me Loose dijo:
Doing StrongLifts/Starting Strength style training got me from a super weak state where I wasn't doing any lifts with a full plate to about a 400 lb deadlift, 340 squat, 260 bench, 165 press. Those numbers aren't anything special but they're a hell of a lot better than where I was before I started with that style of training.
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You exclusively stuck to just a 5x5 routine and made those gains? Either you are a liar or an impressive responder to that type of training.
 
Imaloser dijo:
You exclusively stuck to just a 5x5 routine and made those gains? Either you are a liar or an impressive responder to that type of training.
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I switched from 5x5 (StrongLifts) to 3x5 (SS) at some point. I'm not lying and I'm not particularly impressive. It took me a few years because life would get in the way and I'd get lazy for a stretch then get back into it. I just wish I did it when I was 15 instead of 35+.
 
Troon Me Loose dijo:
I switched from 5x5 (StrongLifts) to 3x5 (SS) at some point. I'm not lying and I'm not particularly impressive. It took me a few years because life would get in the way and I'd get lazy for a stretch then get back into it. I just wish I did it when I was 15 instead of 35+.
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I didn't mean it in a hostile way. I would just be legitimately surprised if you did all that with just a 5x5 routine but now I have more context and that makes abit more sense, but I'm still surprised you managed to reach these numbers with no hypertrophy work whatsoever. Regardless of what you may believe, that's not normal and generally people don't generally get through with just that.

I think you are giving yourself less credit than you deserve. I assumed you were a young man in his twenties getting by with just a 5x5 routine like that but saying you are 35 plus just kinda makes me impressed with you.
 
Troon Me Loose dijo:
Doing StrongLifts/Starting Strength style training got me from a super weak state where I wasn't doing any lifts with a full plate to about a 400 lb deadlift, 340 squat, 260 bench, 165 press. Those numbers aren't anything special but they're a hell of a lot better than where I was before I started with that style of training.
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In the grand scheme of things that's nothing impressive but compared to most men you're damn strong. You should be proud.

Edit:
Test week is this week, squats today, hit 140kg for 7, blew past what I expected. My previous PR had been 147.5kg for 2, and that was a struggle. The bar slipped a bit on my back that time, I was super sweaty from my warmup run. The main difference was that I'm eating at a surplus this week, which ended up being a shocking difference in strength. Exrx.net's calculator is saying I'm at 168 1RM now. Crazy. Obviously that's not really what I can hit without some preparation but I'm quite happy with my result.
 
Última edición:
225 bench is top 1 percent of population. Social media has really inflated the expectations of people. I hate people hating on themselves. for example, being only able to bench 205 like I saw in a recent video. That's damn strong compared to most grown men.
 
DSP's Tax Lawyer dijo:
I have been doing farmers walks to improve my grip strength a bit but that isn't working too well. I maxxed out at 365 once with deadlifts but my grip was really giving out. Gotta add these dead hangs



Probably not. The voices in my head demand I lift round heavy object too much
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I'm just talking sleep when I say "properly rested." It might sound trite or whatever, but the saying that you break down your muscles in the gym, you fuel your muscles in the kitchen and you build your muscles (and your brain learns the movement patterns, also very important) during sleep is correct. Doing a training session after a couple nights of 7-8 hours of sleep, vs. a couple nights of 5-6 hours of sleep is a huge huge world of difference.
 
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Havel the Rock dijo:
I'm just talking sleep when I say "properly rested." It might sound trite or whatever, but the saying that you break down your muscles in the gym, you fuel your muscles in the kitchen and you build your muscles (and your brain learns the movement patterns, also very important) during sleep is correct. Doing a training session after a couple nights of 7-8 hours of sleep, vs. a couple nights of 5-6 hours of sleep is a huge huge world of difference.
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I mean yeah, I get plenty of sleep. I think its literally just the grip strength that's holding back the deadlift numbers but I have upgraded the farmers walk to hanging barbell holds.
 
Bench test was today. Pressed 90kg for 4 today, last time a couple months ago I had the wrist tendinitis and I only managed 2. Didn't make a lot of progress but I've fully recovered from the injury and I did make some progress. Besides that I've been on a drastic cut except for this week so even modest gains are all right. I definitely look better at least.

My lifting partner is struggling this week and hasn't hit his expected numbers in spite of clear progress during the past few weeks. He's blaming taking a week to deload and rest up but honestly I think it's work stress more than anything. Maybe he really only performs if he's gunning it every week and ignoring fatigue. He's not the type to de-stress so I don't even know what to say to help really. Deadlifts are Saturday and I'm quite excited.

Our next block of training is focused more on size than strength which we've both been looking forward to. I'm still skeptical I have the foundation and experience to really run an intermediate to advanced program after only about a year in the gym, but worst case I guess I get super fuckin gassed midway through and scale back or something.
 
Pentex dijo:
205 lbs. close-grip pulldown
405 lbs. hip thrust
225 lbs.cable row
87.5 lbs. face pulls
50 lbs. hyperextension
All 4x10.

Getting closer and closer to true stronk. Pre-workout makes my skin tingle, but I feel like it's giving me a boost.
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That's a sick back day man kudos
 
Harambe dijo:
Finished up test week:
Squat, 140kg for 7 estimated 1RM of 168
Bench, 90kg for 4 estimated 1RM of 98
Deadlift, 160kg for 5 estimated 1RM of 180

Overall squat was the standout in improvement and bench is lagging. Desperate for any tips to help improve it.
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For those wondering what they are in freedom units

Squat 308 for 7, 370 1RM
Bench 198 for 4, 216 1RM
Deadlift 352 for 5, 397 1RM


For your bench, Idk if this will help but try doing incline and decline bench heavy. And then add in some dumbbell work at heavy reps.
 
DSP's Tax Lawyer dijo:
For those wondering what they are in freedom units

Squat 308 for 7, 370 1RM
Bench 198 for 4, 216 1RM
Deadlift 352 for 5, 397 1RM


For your bench, Idk if this will help but try doing incline and decline bench heavy. And then add in some dumbbell work at heavy reps.
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Thanks for that. I'll throw in more sets of these during the bench days. My program right now is fairly rigid and the next phase is more hypertrophy focused but I know I need to up my pressing volume and triceps work to break through this plateau.

Current plan is to work in 3 extra heavy, max effort sets of triceps, anterior delts, chest flyes, and bench press variations each week. That'll add up to 12 extra bench focused sets attacking each point in the movement.
 
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