TMB Weightlifting Thread: Learn to Swim

Discussion in 'The Mainboard' started by TDCD, Apr 8, 2015.

  1. Gunners

    Gunners Nicking a living
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    2 days in a row :blessed:

    Haven’t lifted over 2 days a week since mid-November

    My pressing is dreadful but feeling decent after holiday nonsense.
     
  2. Capstone 88

    Capstone 88 Going hard in the paint
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    5 weeks to Ghost. Put the fucking pedal down.

    deadlifts absolutely flying today. 575 looked like a last warmup.
     
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  3. HOOSINSC

    HOOSINSC You're with me leather
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    tfw you realize you can strap bands around your rack and do hamstring curls.
     
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  4. Killy Me Please

    Killy Me Please I lift things up and put people down.
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    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.
     
    #20004 Killy Me Please, Jan 13, 2022
    Last edited: Jan 14, 2022
  5. HOOSINSC

    HOOSINSC You're with me leather
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    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.

    sadly these are pounds and not kilos
     
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  6. Capstone 88

    Capstone 88 Going hard in the paint
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    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.
     
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  7. Gunners

    Gunners Nicking a living
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    Someone actually beat Hunter Henderson, Hunter’s deadlifts sure were interesting
     
  8. Capstone 88

    Capstone 88 Going hard in the paint
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    What happened?
     
  9. Gunners

    Gunners Nicking a living
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    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
     
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  10. HOOSINSC

    HOOSINSC You're with me leather
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    ahh that really sucks for women.
     
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  11. jrmy

    jrmy For bookings contact Morgan at 702-374-3735
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  12. Capstone 88

    Capstone 88 Going hard in the paint
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    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.
     
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  13. Gunners

    Gunners Nicking a living
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    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
     
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  14. jrmy

    jrmy For bookings contact Morgan at 702-374-3735
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    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.
     
  15. Fuzzy Zoeller

    Fuzzy Zoeller College football > NFL

    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.
     
  16. Capstone 88

    Capstone 88 Going hard in the paint
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    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
     
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  17. Pharm

    Pharm Right Handed
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    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
     
  18. Capstone 88

    Capstone 88 Going hard in the paint
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    Something to remember, expressing strength is a skill. You still have the strength built now you just need to refine how you express it
     
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  19. jrmy

    jrmy For bookings contact Morgan at 702-374-3735
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    Bench press is a lame lift, measure yourself by squat and deadlift
     
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  20. Fuzzy Zoeller

    Fuzzy Zoeller College football > NFL

    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.
     
  21. Capstone 88

    Capstone 88 Going hard in the paint
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    This is the future communists want folks
     
  22. Capstone 88

    Capstone 88 Going hard in the paint
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    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?
     
  23. Fuzzy Zoeller

    Fuzzy Zoeller College football > NFL

    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.
     
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  24. Fuzzy Zoeller

    Fuzzy Zoeller College football > NFL

    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?
     
  25. Capstone 88

    Capstone 88 Going hard in the paint
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    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.
     
  26. Capstone 88

    Capstone 88 Going hard in the paint
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    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
     
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  27. Fuzzy Zoeller

    Fuzzy Zoeller College football > NFL

    Doing 75Hard right now so a 45-minute walk with a weighted vest will take care of that.
     
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  28. jrmy

    jrmy For bookings contact Morgan at 702-374-3735
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    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
     
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  29. HOOSINSC

    HOOSINSC You're with me leather
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    the means of strength must be controlled by the people
     
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  30. bigjrock

    bigjrock Pillsbury Geauxboy
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    This is deep Taken from the ancient Tren texts.
     
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  31. Capstone 88

    Capstone 88 Going hard in the paint
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    It is known
     
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  32. NothingIsOT

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    Anyone taken Turk and know the best place to buy it? Willing to give it a 45 day whirl.
     
  33. Gunners

    Gunners Nicking a living
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    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.
     
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  34. Capstone 88

    Capstone 88 Going hard in the paint
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    600 deadlift moving like an opener 4 weeks out so I’ve got that going for me. Which is nice.
     
  35. Baseballman86

    Baseballman86 Well-Known Member
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    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.
     
  36. hensleya

    hensleya I Pick Things Up and Put Them Down
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  37. One Two

    One Two Send it!
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  38. One Two

    One Two Send it!
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  39. Capstone 88

    Capstone 88 Going hard in the paint
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    A man after my own heart
     
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  40. Baseballman86

    Baseballman86 Well-Known Member
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    Thanks for the tips, I'll be trying these tomorrow. Excited to give it a shot
     
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  41. hensleya

    hensleya I Pick Things Up and Put Them Down
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    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.
     
  42. HOOSINSC

    HOOSINSC You're with me leather
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    did you apologize for Clowney's tackle in the Outback Bowl?
     
  43. Capstone 88

    Capstone 88 Going hard in the paint
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    Some ethical boundaries cannot be crossed no matter the order size
     
  44. hensleya

    hensleya I Pick Things Up and Put Them Down
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    Consider me a fighting Harbaugh! How about getting Alabama to buy some…
     
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  45. Capstone 88

    Capstone 88 Going hard in the paint
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    I’ll get Rhea and Ballou on the phone
     
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  46. bigjrock

    bigjrock Pillsbury Geauxboy
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    Go Blue!
     
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  47. Menelaus

    Menelaus The Red-Haired King
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    Is there a worse feeling than getting to the gym for squats and realizing you left your knee sleeves at home? Fuck!
     
  48. Capstone 88

    Capstone 88 Going hard in the paint
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    My knees snapped, crackled, and popped reading this.
     
  49. Menelaus

    Menelaus The Red-Haired King
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    Got the work in, even if I did feel like a 70 year old man.
     
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  50. Killy Me Please

    Killy Me Please I lift things up and put people down.
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    You dont sell it?