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

[Dean Pentel]

I've been semi-consistently doing Simple and Sinister (with much lower weights) for about a year and a half. But I basically just did the exercises that the book told me to and didn't really learn why. Now I'm trying to branch out a little. Progress has been slow, which is fine since I was basically starting from nothing, but I feel like maybe I need to do a few other things at this point.

A thing I can tell you from experience, and this will be a repeat of what I've posted before, is that training specificity is such that you'll be better served to have a specific goal. "I want to deadlift 495 for a 1RM by June 20th." Something like that.

It can be multiple things, of course. Having a specific goal(s) with a defined timeline allows one to more intelligently setup a training plan. This is where the commitment and consistency really come into play. The other 10% is simply deciding what you want to do, when you want to be able to do it by, and then reassessing as you progress.

I cannot recommend highly enough that you push yourself hard because becoming brutally strong is such a life-changing thing.

 

[Lord of the Large Pants]

A thing I can tell you from experience, and this will be a repeat of what I've posted before, is that training specificity is such that you'll be better served to have a specific goal. "I want to deadlift 495 for a 1RM by June 20th." Something like that.

It can be multiple things, of course. Having a specific goal(s) with a defined timeline allows one to more intelligently setup a training plan. This is where the commitment and consistency really come into play. The other 10% is simply deciding what you want to do, when you want to be able to do it by, and then reassessing as you progress.

I cannot recommend highly enough that you push yourself hard because becoming brutally strong is such a life-changing thing.

My current goal is to be able to do all my exercises with 2 different weights of kettlebells: 24kg for swings, and 16kg for squats/halos/get ups. Any other exercises are just a bonus.

I'd like to get there by the end of the year. At the current rate, this will be difficult, but doable.

 

[Cum Laudely]

Been thinking of getting a gym membership. I don't like how my DL was 270lbs/122.47kg first day attemptimg one that's also how much I weigh as well for context. My form is inconsistent once I get my form down I'm sure I can get more out of it. Especially since I'm more legs than anything else. I got a question about grip why do lifters mix underhand grip with overhand grip? I've been doing resistance bands and they have gotten me by but I don't got any numbers of what I can do.

 

[ducktales4gameboy]

Kettlebells seem like a pretty solid solution for my issue so far with the nice bonus that everyone seems to ignore them at the gym I go to so getting one isn't an issue (wish it was like that with the single smith cage..). Between that and cable pulldowns I've got coverage for the exercises I had to remove that were aggravating my elbow. Interesting that the arm angle in the kettlebell lift seems to alleviate the issue; it came from a couple long days of shoveling landscaping materials and I think I can avoid it happening again next time that happens. Couple of the other other suggestions sound good too since rotating through stuff I haven't tried or have terrible numbers on is helps keep me from getting bored, especially arm-related ones since they're my weakest area.

A thing I can tell you from experience, and this will be a repeat of what I've posted before, is that training specificity is such that you'll be better served to have a specific goal. "I want to deadlift 495 for a 1RM by June 20th." Something like that.

...

I cannot recommend highly enough that you push yourself hard because becoming brutally strong is such a life-changing thing.

Seriously this. Set difficult goals and be surprised when you hit them. Mine for the second half of last year was a full proper-form 405x8 deadlift (190ish, so ~2.1x bodyweight), finally managed it mid-January, happy about it even though it was a week or two off. Now it's on to core/stability work so I can stay balanced well enough to do the full range of motion for actual heavy bar squats as opposed to the hacksquat machine.

 

[Harambe]

This guy rules, train like him

I've been developing my own program lately, focusing on getting my strength on dips up to 2pl8 and pullups up to sets of 10. I'm at 55kg right now on dips, which is fucking heavy. Starting to get elbow tendon pain on those. Will need to elbow wrap soon! Unbelievable, I used to struggle MIGHTILY with dips. I've also been focusing on getting my pullups up, I'm up from 2 - 3 a set to 4-5 a set. The craziest thing is I've gained 10 pounds this season, so I'm definitely getting stronger on them. The trick I saw was basically to take RPE8 seriously as the training threshold for them, and to do like 6+ sets. Focus on rep totals, with sets at RPE8. So if you can do 3, do sets of 1-2, multiple times, until you get up to say 12 - 18 reps. Basically quick sets, not crazy recovery, sprinkle it throughout your session if you want. But it's been remarkable, I've gone from 12 pullups to 24 pullups a session in about 2 months, while bulking.

Been thinking of getting a gym membership. I don't like how my DL was 270lbs/122.47kg first day attemptimg one that's also how much I weigh as well for context. My form is inconsistent once I get my form down I'm sure I can get more out of it. Especially since I'm more legs than anything else. I got a question about grip why do lifters mix underhand grip with overhand grip? I've been doing resistance bands and they have gotten me by but I don't got any numbers of what I can do.

Lets you pull more. Your double overhand will fail first, and the alternative is hook grip, which is uncomfortable for people. Stronger hand is overhand, usually your dominant. Make sure you stagger your off hand by one finger or so, you'll see the difference in how the bar comes up level once you space it out.

 

[JoseRaulChupacabra]

Apparently Lasha got injured and dropped out of the Yuros.

My current goal is to be able to do all my exercises with 2 different weights of kettlebells: 24kg for swings, and 16kg for squats/halos/get ups. Any other exercises are just a bonus.

I'd like to get there by the end of the year. At the current rate, this will be difficult, but doable.

Are you eating enough? My experience with KBs is that with the 16, you will move up by just keeping at it. Once you get to the 24, you have to be far more deliberate/planned in your training.

 

[Lord of the Large Pants]

Are you eating enough?

Honestly I probably am not. If I find an answer for this, I'll let you know.

 

[KingCoomer]

I did it, finally hit two plates paused on bench. Having super long arms, this was a nice goal of mine to hit.

It’s now thirteen days until my first BJJ tournament and I’m really excited. I

Nice, I've been thinking of getting back into BJJ. I remember the funniest day of my life was getting submitted within seconds my first day by a guy with no legs.

Honestly I probably am not. If I find an answer for this, I'll let you know.

If you are asking yourself this question then definitely not. Try getting a food scale and counting calories, it's a big pain in the ass, but the habit will pay itself off ten times over.

 

[VeteranOfTheRetardWars]

Nice, I've been thinking of getting back into BJJ. I remember the funniest day of my life was getting submitted within seconds my first day by a guy with no legs.

Not my gym, but one of the others in town has a brown belt with one leg.
He’s a fucking savage. We say he stumps people because he, no joke, found a way to submit dudes with his stump.
I’m less than a week out now. I’m on weight, strong, and have been sweeping and mounting people I should have no business controlling even when we go hard. I’m hyped up for this, and my submissions are dangerous enough that I’m confident. My main ones are Americanas to Armbars from mount, Bow and Arrows, Cross Collar from 50/50, Kimuras/Triangles from my back, and Straight Ankle locks for physiological warfare. I’m very confident in wrestling up with dogfight and other sneaky shit.
Let’s fucking go.

 

[Harambe]

I did it, finally hit two plates paused on bench. Having super long arms, this was a nice goal of mine to hit.

Fuck yes man, it took me forever too with my orangutan arms

reaching stuff is a cold comfort when you can't bench no good

 

[AngoryDorf]

Back in this thread after a while, happy to announce I can reliably bench press 80kg. Reading all these posts pushed me towards it, and now my goal is to be able to do the same for 100kg.
We're all gonna make it Kiwis.

 

[Rekeita's Kidneys]

PPL 5/3/1 might just be endgame, only issue now is deciding what to do for high rep sets

 

[Jarry Seinfelt]

I did it, finally hit two plates paused on bench. Having super long arms, this was a nice goal of mine to hit.

Congrats fren. Upward and onward.

At least having a high ape index helps with deadlifts. Speaking of, an oldhead at the gym complimented my deadlift form. I was only pulling 3pl8, but when a guy who’s been doing this for 40 years says your form is perfect, you take that.

 

[Mister Baranavichy]

PPL 5/3/1 might just be endgame, only issue now is deciding what to do for high rep sets

How about doubling the workouts per plan and applying a rotation of high reps for hypertrophy ?

It's what I've been doing andit has helped me alot in getting consistent strenght on everything except deadlifts, but this is just due to personal reasons, as I fucking despise deadlifts.

 

[ducktales4gameboy]

Try hex/trap bar deadlifts if your gym has a bar for them especially if you're tall; the resting grip height being ~4" higher off the ground made a night and day difference for me. The stance also makes it a lot easier to figure out exactly how to distribute the load during the first 25% and keep proper posture.

 

[Hweeks]

https://youtube.com/watch?v=h2PGY505UT8This guy rules, train like him

Was not sure if this was a troll or not at first, but after watching wow this inspired me to change my workouts. I typically just rest between sets, doing nothing for 20 seconds, but rotating different exercises that target different muscle groups is genius.

 

[Harambe]

Was not sure if this was a troll or not at first, but after watching wow this inspired me to change my workouts. I typically just rest between sets, doing nothing for 20 seconds, but rotating different exercises that target different muscle groups is genius.

Train hard every day
Do supersets
Dont be a pussy

This tard has got it all

 

[Rekeita's Kidneys]

How about doubling the workouts per plan and applying a rotation of high reps for hypertrophy ?

It's what I've been doing andit has helped me alot in getting consistent strenght on everything except deadlifts, but this is just due to personal reasons, as I fucking despise deadlifts.

Kinda been doing that, I add in 3x10 for shits and giggles here and there (mainly on accessory work). My main issue here is DIET. Fucking can pull 405 for reps but eating clean is hard as hell lol.

Semi on topic but why don't we post progress here or something? Could start another thread to log people's PR's, it helps and provides good motivation.

 

[Mister Baranavichy]

Kinda been doing that, I add in 3x10 for shits and giggles here and there (mainly on accessory work). My main issue here is DIET. Fucking can pull 405 for reps but eating clean is hard as hell lol.

Semi on topic but why don't we post progress here or something? Could start another thread to log people's PR's, it helps and provides good motivation.

I'll make an assumption and just suggest you buy a cheap blender that you can maintain, the amount of good carbs and protein you'll be able to down each day will be incredible.

And on the topic of posting progress, here, I don't see it happening for privacy reasons, for instance, myself, I have a very specific set of easily traceable tattoos, others might also.

 

[DeutscheKatze]

Kitty just unpacked her very first Curlbar and is vibrating of happiness
(25KG & cheap but will do for first Homesetup on budget)