2 days in a row Haven’t lifted over 2 days a week since mid-November My pressing is dreadful but feeling decent after holiday nonsense.
5 weeks to Ghost. Put the fucking pedal down. deadlifts absolutely flying today. 575 looked like a last warmup.
saw a kid sweating like a hooker in church. he took his shoes off and used ab mats under his heels to squat. just insanely gross.
ohp moved today. my 1+ set was at 145 and i got 5 reps(basically a PR and the most ive ever pressed overhead is a 165 log). probably been my best training blocks since the home gym opened. Spoiler sadly these are pounds and not kilos
Weird shit lifters take as a massive compliment: Owner of the guy is a former all time world record holder. He has a multi-ply crew that squats on Saturday. I squat on Saturdays, but I compete raw with sleeves so I’m weaker by nature than gear but I can still hang a bit. He walked up today and goes “do you wanna squat with us?” Biggest compliment I could receive.
soaked the platform on her 2nd and 3rd attempts, didn’t see her 1st. Not sure how normal that is, never seen it before and it was a lot
I wouldn’t say it’s “normal”, but it happens a lot. Especially sumo. You’re pressing down very hard with your ribs and creating a ton of tension while your legs are spread for sumo.
My ankle mobility is so bad. Think I tore ligaments last year playing soccer and thought it healed but clearly didn’t. Squats are fine but can’t even do body weight lunges without pain and soreness Lunges do suck but think they’re one of better movements for building strength/explosion that translates to other stuff
I like slightly sprained my ankle stepping on a wet base playing softball in the summer last year and outside of lifting it felt fine after two weeks but I’m just now starting to not feel a difference when I do mobility in that ankle.
All right Gym Bros, need some advice. My goal is to be able to bench 185 at 3 sets of 10 within the next two months, but preferably sooner. Why is that my goal? What utility does benching 185 pounds 30x have in my daily life? Who knows, but that's my goal. On Saturday I was able to get 185 up 24x. I set out to do 3x7 and was able to get 7 in the first set, but could feel myself failing after the 6th rep on my second set (without a spotter I'm reluctant to push myself too hard), so I wound up doing 7, 6, 5, 4, 2. So my question is, how do I get from here to there? Right now I bench around 4x a week. Do I need to do it more? Less? Should I start repping at 205 to make 185 seem easier? And would y'all recommend any supplements that actually work? I usually drink a Muscle Milk before or after each trip to the gym but idk what I'm doing beyond that.
Ok there’s a lot here, but main thing I would want to know is what do all 4 Bench days look like? Do you feel recovered from them? Are you able to train fairly soreness-free all 4 days? Do you have a day where you struggle to hit your planned weights? Supplements won’t do shit. Just spend your money on real food and eat. Steak/red meat, chicken, pork, quality fish/seafood and fill in the rest with some carbs: potatoes, rice, bread, and fruit . Bench responds extremely well to calories. Not saying you need to gain weight, but fuel these lifting sessions. As for general programming there’s a lot of ways to skin a cat. Driving your 1-rep max up will definitely make it easier to rep 185 so having 1 of your 4 days working with 80-85% for sets of 3-4 would benefit you well. Since your goal is sets of 10 don’t neglect that 10-15 rep range on one of your other days. You’ll need to build keep that endurance stimulus around. In some goals I like using that “total reps” outlook. I think pushing weights above 185 and pushing reps/volume below 185 is generally the way to go. Get back to me on the programming questions above and I’ll have a clearer picture on how to help
I’m sad, I’m back in the gym since June. I was so close to hitting 200 lbs on bench and well, I’ve regressed hard. Hopefully I bounce back
Something to remember, expressing strength is a skill. You still have the strength built now you just need to refine how you express it
Yes, generally soreness free. Sometimes I'll start with a high rep, low weight and drop the reps while upping weight. So I'll do 135 12x, then 145 10x, and on and on until I'm doing 200 or 205 once or twice. Last week I did 185 for 3x6, then 185 4x5 for 20 total reps, and then tried to get to 21 at 3x7 but couldn't get there. That was my 3rd day of benching out of 4 (Saturday). I worked legs yesterday so I was planning to get back to it today.
Ok cool. So sounds like you can handle a decent amount of volume. I think following something very general like the following could work: Day 1 - bench 5x3 @75% incline dumbbell press and triceps after Day 2 - close grip bench - 2x15 @60%. Back and shoulders after Day 3 - Incline Bench 3x10. Pick a weight where you have ~2-3 reps in the tank or feels about 75-80% effort. Flys and triceps after Day 4 - bench 3x8 @67.5%. Dumbbell bench and triceps after Do this for 5-6 weeks. Each week try to add 2.5-5% (usually 5-10lbs). If you can’t add weight try to add a rep to each set or another set. Make sense?
Thanks. Assuming the percentages are % of max? Most I've ever benched is 205, though I assume I could probably top that now. I maxed at like 175 in high school lol.
Also, my legs are pretty sore after doing squat and leg press yesterday. Is it better to work them again today or give 'em a day off?
Yea % of max. I’d rather you base off a lower number than true max so 205 is perfect. Weights will feel super easy week 1. Just keep with it and that volume and intensity will get tough in weeks 4-5.
I wouldn’t train legs again but doing some low intensity stationary bike for 15-30 min would get blood flow in there without taxing you. You’d likely feel less sore tomorrow
If I did that much volume my shoulder would detach like I’m fucking Mr. Potatohead I’m doing like 2-3 hours of mobility a week just to be able to do oly in moderate discomfort
I know nothing about these things but believe if you want something with long term results, you need a long term answer. This goes for any diet, any weight lifting plan, any ped, and so on. It's great for some people to have a dry January or start up with the gym again but if you go the next 10 months being lazy, the results are gonna suck.
Just stopping in to say no exercise on earth makes me feel more out of shape or less coordinated than hack squats. Absolutely cannot do them without terrible form. Proper form and I fall backwards or hit my ass with the bar and can't stand all the way up.
Also Baseballman86 I know that with a standard barbell and no fancy accessories you can’t fit a lot of weight onto the bar doing these but bc of the way the fulcrum is you get a good workout regardless. Focus on tempo and depth and treat as an accessory
I guess I’m entering the facilities race. University of Michigan just bought 26 preacher pads. I also guess I’m now a Wolverines fan! Lol.
Is there a worse feeling than getting to the gym for squats and realizing you left your knee sleeves at home? Fuck!