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

  • 🇵🇦 Nuestro primer dominio localizado está en español en kiwifarms.pa. Our first localized domain is on Spanish on kiwifarms.pa.
  • Want to keep track of this thread?
    Accounts can bookmark posts, watch threads for updates, and jump back to where you stopped reading.
    Create account
Destacado
Walked into the gym tonight just looking to do a few heavy clean/snatch pulls, no expectations.

Absolutely ass raped a 200kg clean pull, then hit a good looking 180kg snatch pull after. 200 for a clean pull was one of my goals this year, so pleased to hit that way earlier than expected.

200kg for a snatch pull I don't expect to hit for another year or so, but aim for the moon and all that...

Also got to try a new 'performance' gym in my city recently with a friend who is a member. It's fucking EXPENSIVE, but I'll ne damned if it wasn't worth it. Literally top of the line platforms, bars, plates, and the price keeps the shitbags out of it. Everything I could ever want in a gym. Problem is, scheduling would make it difficult to justify. I'll probably meditate over it for a while, see if I can make it work.
 
Back/Posterior Day happened:

Single Leg Calf Raise - 418 - 3x10
Barbell Hip Thrust - 535 - 3x10
Seated Cable Row - 305 - 3x10
Single Leg Hamstring Curl - 157.5 - 3x10
Machine Reverse Flyes - 217.5 - 3x10
 
I gotta say, since evolving my workout into 3 week cycles and adding rep ranges that are different for each exercise, I am loving the effort everything takes. Might be a month or two before I am able to do cardio after each workout since the intensity is still new to me with this change but not counting that as a bad thing
 
DSP's Tax Lawyer dijo:
I gotta say, since evolving my workout into 3 week cycles and adding rep ranges that are different for each exercise, I am loving the effort everything takes. Might be a month or two before I am able to do cardio after each workout since the intensity is still new to me with this change but not counting that as a bad thing
Presiona para expandir...
REJECT Monday through Sunday splits
EMBRACE Numbered day splits

Seriously, a pro tip for guys here that can change the game for you. If your schedule can allow it, start thinking of workouts not having to be on a certain day of the week. For example, you run a training cycle that lasts 5 days.
Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Full Body
Day 5: Rest
Repeat

Why would we do such a thing? Because oftentimes the variables you should be programming for, a big one being recovery, may not line up with a 7 day cycle. And if you’re getting very technical, you can 10 day cycles if you want, the world is your oyster.
Overall, it’s just a better way to approach planning your training than a strict one week cycle.
 
Última edición:
Any advice for an intense home workout with only light dumbells (35lbs) that I can do daily that covers most areas with an emphasis on physique??
Out of town for a couple weeks so won't have access to the gym.
 
Jasper2K dijo:
Forgot my weight lifting belt for leg day. Decided to do heavy squats without it. Went really well. Got to 415ibs for a few reps didn't kill my back at all. I normally always do heavy stuff with a belt so it's nice to know there is a good amount of carry over without it.
Presiona para expandir...
I've had similar experiences. Be careful not to blow your back out/get a hernia despite one good workout without a belt.
Nobody expects to fuck themselves up squatting without a belt, until they actually do.
Blowing out your back hurts like all fuck and can take forever to heal completely. The back pain will fuck up every single aspect of your life until it heals.
 
Firefox dijo:
Any advice for an intense home workout with only light dumbells (35lbs) that I can do daily that covers most areas with an emphasis on physique??
Out of town for a couple weeks so won't have access to the gym.
Presiona para expandir...
Here's a basic full body workout I like, just take each set to failure and add circuits if you need.
Bent Over Laterals or Dumbell Rows
Pushups
Dumbbell Curls
Overhead Press
Laying Dumbbell Skull Crushers
Heels Elevated Squats
Russian Twists
Dumbbell Pullovers

I do similar workouts when short on time, it works very well.
 
Hit a 140kg clean on Saturday night, about ~24 hours before Christmas. Went up in 10kg jumps, nailed every single attempt. Racked the bar ever so slightly forward, but it didn't matter at that weight. Stood that shit up like it was a broomstick. Had a half-hearted attempt at 150, but lost my nerve when it came to getting under it.

Now to eventually work on jerking it.
 
Doctor Love dijo:
is it too late for me to start training deadlifts?

I am just about at 70/120/170 for the overhead, bench and squat
Presiona para expandir...
It's only too late if you have some sort of physical problem that means you can't perform them safely. But if you don't want to/don't like to deadlift, there's no reason to do so. Train smarter and harder. There's plenty of shit you can do instead for grip strength, pulling motions, posterior chain, any of that. Like kettlebell swings, RDLs, farmers carries, static holds, whatever.
 
Destacado
Debes iniciar sesión o registrarte para responder aquí.
Atrás
Top Abajo