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The official gym & weightlifting thread! rep #2

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#661
Today was a disaster in the gym. Not the gym per se - that actually went pretty well. I squatted 285 for 3 sets of 5 (with belt & knee wraps), bench pressed 185 for 5x3, and power cleaned 155 for 5 sets of 3 reps. I also did chins and roman chair situps. Time to clean up & get to a conference call...

And then I realized I didn't have a towel. At the risk of putting clean clothes on without drying (or dancing naked in front of the hand-blower), I didn't shower.

At that point I realized that my collared shirt for work was still hanging from the cabinet handle in the kitchen at home.

So yeah, I came into work in my undershirt and khakis. Fortunately, I sit in a cubicle with zero personal interaction, so it wasn't too bad. I went home at lunch to get my shirt (paying a $4 toll in the meantime).

Lesson learned - Store an extra towel in the locker as well as an extra shirt if possible. Second lesson learned - avoid all of this and just build my home garage gym so I can lift and get my clothes from my closet instead of carrying them and the towels all over the place.
 
#662
Back to advancing with the linear progression

Squads - 102.5Kg (225.5lbs)
Deadlifts - 120Kg (264lbs)
Bench Press - 80Kg (176lbs)
Power Cleans - 55Kg (121lbs)
Shoulder Press - 50Kg (110lbs)

3 sets of 5, not including warmup sets, Power Cleans are 5 sets of 3.

Still room to go with the squats and deads. Bench press and shoulder press is starting to slow, power cleans still have plenty to go, but I struggle with energy more than anything else. (no-belts or straps)

Really need to get some better footwear for lifting.
 
#663
Curious, how long did it take you to get your lifts to those weights, mohawk? I ask only because I am still incredibly weak from years of sedentary living and I'm incredibly impatient :D My lifts are steadily increasing (despite being on a cut) but they still very small compared to other people in my age/weight/height category.
 
#664
Hard to say bud. I started lifting about 5 years back, but it's been very on and off. Training has varied a lot over the years (heck, when I was in a heavy weightlifting (Cleans and Snatches), I hit a 120Kg (264lbs) Clean & Jerk! Still a long ways off that at this moment in time!).

I'm on a cut too, but I've put on a ton of weight over the past couple years. Studying for a PhD means stress is high spare time is low! Doesnt help the overall diet! I'm 6ft4 and over 270lbs. Play Rugby Union too, which means taking a lot of knocks and getting put out of regular training quite often (but the rucks, mauls, scrums, weighted running, lineout lifting etc all helps overall strength too).

If you stick to a good strength based program, and keep your eating up, you should be able to squat 250-300lbs after a year. Obv. as long as you are healthy :)
 
#666
TJ55 said:
What are you lifting in now? Bare feet isn't an option? Since I went with the bare feet on heavy squats and deads I can't go back.
Click to expand...

Wore out my converse and never got round to picking up another pair (don't like them much to be honest). So this year I've been just wearing regular trainers (yes, pretty much the worst thing to wear for heavy lifts).

Barefoot isn't an option sadly (rules and rules :( ).

I'm wanting to get a pair of proper lifting shoes, Adistar or Ironworks probably. Also plan on buying these for deads (well, anything non-weightlifting or squats):

Invalid Link Removed
 
#667
Yeah I understand about the rules. I will wear my shoes throughout the majority of my workout and then slip them off for my heavy sets only and quickly put them back on. Either they haven't noticed or nobody has gotten too bent out shape about it yet.

I've tried on some Vibrams but I just can't do it. The individual toes feel too weird to me. LOTS of people love'em though.
 
#668
A lot of folks take the shoes question very seriously. A slight heel allow proper knee geometry relative to the foot, etc.

I have 3 pairs of Vibrams - they are okay to lift in. I have recently been using my Nike running shoes. Ideally, I would lift in workboots, but they are not allowed in our gym (we have a foundry located next door, and all the guys come in in their work gear - I guess the management wanted to prevent this).
 
#669
I wear Onitsuka Tigers to lift in. Very little heal and thin soles. Those and Tsubus are my favorites for lifting and crossfit training. I am very flexible though and don't need the heel lift to assist in going deep in my squats. Link Removed
 
#671
See, now those numbers baffle me. I've been lifting for a month (keep in mind I did nothing physical for years beforehand) and off the top of my head from my last trip to the gym...

3x5
atg squat - 145
deadlift - 235
bench - 90
ohp and everything else is similarly weak like my squat and bench.

Why is my deadlift so much higher? O_o Not that I mind, but it seems weird that I have one lift that is actually decent. My progress on all my other lifts is going way down, but I add 10#/week to my dead, if not more.
 
#672
CrispyDelicious said:
See, now those numbers baffle me. I've been lifting for a month (keep in mind I did nothing physical for years beforehand) and off the top of my head from my last trip to the gym...

3x5
atg squat - 145
deadlift - 235
bench - 90
ohp and everything else is similarly weak like my squat and bench.

Why is my deadlift so much higher? O_o Not that I mind, but it seems weird that I have one lift that is actually decent. My progress on all my other lifts is going way down, but I add 10#/week to my dead, if not more.
Click to expand...

It is not unreasonable to have the deadlift be higher than the squat (as an example, my maxes are 405 & 355, for DL & SQ, respectively).

A couple of questions - How often are you lifting? How much weight do you add each session? How is your diet (you DO need to eat more when recovering)? Your sleep? Overall stress level? All of these things affect your lifts. Also, what is your bodyweight? If you have the build and weight of a marathon runner, a 145 squat is pretty good. Are you trying to pursue other goals as well (running, cycling, extreme dieting, etc.?)

With proper recovery (and diet), it should be possible to put 10lbs on the squat & 20lbs on the deadlift each session for a few weeks, followed by increases of 5 & 10lbs each session. This can continue up easily through 1.5X BW on the squat and deadlift. It all depends on recovery.

**(You don't mean kgs, do you?)**
 
#674
Hah, no, those are pounds.

I'm doing SS (3x/week), but on a cut, since I came into this fat and pathetically weak. This is the only exercise I get aside from a 3 miles on the treadmill here and there. Currently 6', 195# after 2 months cutting, 1 month lifting. I feel a little silly being one of the bigger guys in the gym and often lifting way less than people smaller than me, but, you have to start somewhere!

I figure I'm going to have to tolerate relatively weak lifts until I come off the cut, which is likely going to continue for a couple more months. At 195 I still have a fair amount to fat to drop.

Abs or bust, though :cool:
 
#675
CrispyDelicious said:
See, now those numbers baffle me. I've been lifting for a month (keep in mind I did nothing physical for years beforehand) and off the top of my head from my last trip to the gym...

3x5
atg squat - 145
deadlift - 235
bench - 90
ohp and everything else is similarly weak like my squat and bench.

Why is my deadlift so much higher? O_o Not that I mind, but it seems weird that I have one lift that is actually decent. My progress on all my other lifts is going way down, but I add 10#/week to my dead, if not more.
Click to expand...

Everyone is going to be built differently. Compare me and lowsound for instance. I'm deadlifting 40lbs more than I squat, yet he is squatting 20lbs more than he's deadlifting.

There are two things I'm thinking here:

1) Is it confidence? Maybe you are concerned about having the bar on your back or over you.

2) Technique, are you sure your deadlifts are of good form? It is easier to lift more weight, earlier on, with poor form.


Also, guys, please stick up units with your lifts, not all of us use imperial!
 
#676
Many people subscribe to the philosophy that ideally ones weights for DL > Squat > Bench > OHP. I pretty much agree with this BUT that is for an expereinced trainee using proper form and all else being equal. There are so many variables that it's impossible to say anything with 100% certainty.

I try to to keep things as simple as possible. Consistency is key and check your ego at the door. Add weight the bar when you can while still using proper form. Eat for your goals. Everything else will work itself out.
 
#677
TJ55 said:
Many people subscribe to the philosophy that ideally ones weights for DL > Squat > Bench > OHP. I pretty much agree with this BUT that is for an expereinced trainee using proper form and all else being equal. There are so many variables that it's impossible to say anything with 100% certainty.
Click to expand...

The way I've often heard it put as the DL being about 50lbs more than Squat, Squat being about 50lbs more than Bench.

Of course, general rule of thumb.

I've seen people benching more than they squat!
 
#679
i_got_a_mohawk said:
Everyone is going to be built differently. Compare me and lowsound for instance. I'm deadlifting 40lbs more than I squat, yet he is squatting 20lbs more than he's deadlifting.

There are two things I'm thinking here:

1) Is it confidence? Maybe you are concerned about having the bar on your back or over you.

2) Technique, are you sure your deadlifts are of good form? It is easier to lift more weight, earlier on, with poor form.

Also, guys, please stick up units with your lifts, not all of us use imperial!
Click to expand...

My dead lifts will get to the place where they are more than my squats within a month or so. I can usually add 10-15 lbs a session onto my dead lifts, once I really get into the program and I can only add 5-10 on my squats. Last summer I leveled off around 280 for deads and 260 for squats. I need to get straps to get my deads higher than that. BTW I am 5'10" and 160lbs.

lowsound
 
#680
TJ55 said:
I've seen this too and many times it accompanied by the quote, "I don't need to work my legs cuz I run bro" :rolleyes: College recreational weight rooms are a great for observing this behavior. Vanity muscles FTW!
Click to expand...

There is a guy at my gym that has a massive upper body, but legs like a 98lb weakling. I laugh to myself every time I see him.

lowsound
 
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