GIFt us your lifts! (or other achievements!)
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Today I increased the weight on my bench press, last week was simply hoping I'd get 4 reps each set. Nah, felt great today, got 5-5-6-6-7. Some combination of being more prepared than I realized, plus the additional energy from having started a slow bulk and getting extra calories. But at this rate, I'll be looking to increase the weight again in time for the new year, if not sooner!
Still will never reach the dude using the bench before me, though. He knocked 3 reps at 365, and rebuffed my compliment by grumbling he should be doing 405 by now. 😲
Sounds like you’re ready to bump the weight up just a tad now.1 -
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kinetixtrainer2 wrote: »Sounds like you’re ready to bump the weight up just a tad now.
I could probably handle a little heavier load right away, agreed. However, I want to ensure my joints have sufficient time to become accustomed to a given weight before I increase and risk injury. (That's how I blew out both shoulders the first time I tried to max my bench PR.) The method I've been using says I wait to increase until I can do all sets at goal reps +2. In this case, when I can take my bench weight and lift it, not the goal of 5x5, but 5x7. Then I know I'm ready to increase. It's slower gainz, but I never wanna go back to injuring myself and losing gym time in the name of "progress."
What's the criteria you use to know when to increase weight, just for purpose of discussion?0 -
kinetixtrainer2 wrote: »Sounds like you’re ready to bump the weight up just a tad now.
I could probably handle a little heavier load right away, agreed. However, I want to ensure my joints have sufficient time to become accustomed to a given weight before I increase and risk injury. (That's how I blew out both shoulders the first time I tried to max my bench PR.) The method I've been using says I wait to increase until I can do all sets at goal reps +2. In this case, when I can take my bench weight and lift it, not the goal of 5x5, but 5x7. Then I know I'm ready to increase. It's slower gainz, but I never wanna go back to injuring myself and losing gym time in the name of "progress."
What's the criteria you use to know when to increase weight, just for purpose of discussion?
When doing a 5x5 it’s as simple as once I’m hitting all 5 sets of 5 reps with good form I’ll bump the weight. Typically just a 5 lbs bump. I also use an app that tracks my progression on more traditional sets and reps and it’s typically the same. Once I’m hitting all sets and reps with good form for two consecutive workouts I’ll bump the weight. I’ll also use pause reps, slow negatives, cluster sets and dead reps to add intensity. Just depends on how I write the program. I will normally run a program for 8 to 12 weeks depending.1 -
Gotcha, we're similar, except you view the 5x5 as a ceiling (if you can do more, you're not heavy enough), where I see it as a floor (if you can't get at least this many, you're too heavy).0
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Gotcha, we're similar, except you view the 5x5 as a ceiling (if you can do more, you're not heavy enough), where I see it as a floor (if you can't get at least this many, you're too heavy).
That’s interesting. So what your overall goal when you run these ? Is it more of a bottom limit of where you want to your strength to drop while you’re cutting ?1 -
kinetixtrainer2 wrote: »kinetixtrainer2 wrote: »Sounds like you’re ready to bump the weight up just a tad now.
I could probably handle a little heavier load right away, agreed. However, I want to ensure my joints have sufficient time to become accustomed to a given weight before I increase and risk injury. (That's how I blew out both shoulders the first time I tried to max my bench PR.) The method I've been using says I wait to increase until I can do all sets at goal reps +2. In this case, when I can take my bench weight and lift it, not the goal of 5x5, but 5x7. Then I know I'm ready to increase. It's slower gainz, but I never wanna go back to injuring myself and losing gym time in the name of "progress."
What's the criteria you use to know when to increase weight, just for purpose of discussion?
When doing a 5x5 it’s as simple as once I’m hitting all 5 sets of 5 reps with good form I’ll bump the weight. Typically just a 5 lbs bump. I also use an app that tracks my progression on more traditional sets and reps and it’s typically the same. Once I’m hitting all sets and reps with good form for two consecutive workouts I’ll bump the weight. I’ll also use pause reps, slow negatives, cluster sets and dead reps to add intensity. Just depends on how I write the program. I will normally run a program for 8 to 12 weeks depending.
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kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?0 -
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kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?
Look like running shoes...You are braver than me Chris... I don't have lifting shoes, so i go barefoot on my squats and deadlifts since a year now1 -
kinetixtrainer2 wrote: »
This looked like warmup for you man...damn!1 -
kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?
Just regular ol’ running shoes.0 -
Minion_training_program wrote: »kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?
Look like running shoes...You are braver than me Chris... I don't have lifting shoes, so i go barefoot on my squats and deadlifts since a year now
I need to try this Gus. A lot of people swear by it. I have a pair of lifting shoes but I obviously don’t always wear them.0 -
Minion_training_program wrote: »kinetixtrainer2 wrote: »
This looked like warmup for you man...damn!
It didn’t feel like warm ups Gus. I’ll do dead squats upwards of 400lbs and box squats around 365lbs but I struggle with back squats. That was only 250 there. I was doing 3x5 but switched to 5x3 to try and maintain form and depth. 🤷♂️.1 -
kinetixtrainer2 wrote: »kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?
Just regular ol’ running shoes.
I’m a bare footer as well - if I get lifiting shoes I’ll try the squat university dudes tyr brand with wide toe box - he’s a big advocate of the wide toe box - For overall balance and such if you haven’t checked him out on YouTube give him a look - he has some great content on form - how to identify pain in lifts and what not0 -
kinetixtrainer2 wrote: »kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?
Just regular ol’ running shoes.
I’m a bare footer as well - if I get lifiting shoes I’ll try the squat university dudes tyr brand with wide toe box - he’s a big advocate of the wide toe box - For overall balance and such if you haven’t checked him out on YouTube give him a look - he has some great content on form - how to identify pain in lifts and what not
Sounds like something I need to check out. Thanks
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No-bare-feet policy at my gym. Doesn't stop some people from doing it anyway, but if caught they risk being asked to leave. Personally, I use Chuck Taylor shoes for lifting, virtually no give in the sole, which is exactly what you want when squatting...you do NOT want runner shoes with cushion shifting your weight around mid-rep!1
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kinetixtrainer2 wrote: »That’s interesting. So what your overall goal when you run these ? Is it more of a bottom limit of where you want to your strength to drop while you’re cutting ?
Never thought of it in those terms. Used to consider myself a powerlifter, always chasing that ever-higher 1RM, 2RM. But this also incurred injuries along the way, and now that I'm 46 I don't recover from injury as quickly/readily as I used to do. So I've come to see 5x5 as something of a compromise, between wanting to be stronger and enjoy moving heavy loads (1-2 reps) and wanting to protect myself (8-10 reps).
Basically, I figure if I don't go below 5 reps, my chances of form breaking down and injury are reduced. So when I go up in weight, ideally I want it to still be a weight I can do 5x5, though I may be willing to settle for 5x4 for a week or two as I get used to the new higher weight.2 -
kinetixtrainer2 wrote: »That’s interesting. So what your overall goal when you run these ? Is it more of a bottom limit of where you want to your strength to drop while you’re cutting ?
Never thought of it in those terms. Used to consider myself a powerlifter, always chasing that ever-higher 1RM, 2RM. But this also incurred injuries along the way, and now that I'm 46 I don't recover from injury as quickly/readily as I used to do. So I've come to see 5x5 as something of a compromise, between wanting to be stronger and enjoy moving heavy loads (1-2 reps) and wanting to protect myself (8-10 reps).
Basically, I figure if I don't go below 5 reps, my chances of form breaking down and injury are reduced. So when I go up in weight, ideally I want it to still be a weight I can do 5x5, though I may be willing to settle for 5x4 for a week or two as I get used to the new higher weight.
I’m 46 too Brother. I feel your pain.
And I like your approach here. It makes sense to me.
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kinetixtrainer2 wrote: »kinetixtrainer2 wrote: »That’s interesting. So what your overall goal when you run these ? Is it more of a bottom limit of where you want to your strength to drop while you’re cutting ?
Never thought of it in those terms. Used to consider myself a powerlifter, always chasing that ever-higher 1RM, 2RM. But this also incurred injuries along the way, and now that I'm 46 I don't recover from injury as quickly/readily as I used to do. So I've come to see 5x5 as something of a compromise, between wanting to be stronger and enjoy moving heavy loads (1-2 reps) and wanting to protect myself (8-10 reps).
Basically, I figure if I don't go below 5 reps, my chances of form breaking down and injury are reduced. So when I go up in weight, ideally I want it to still be a weight I can do 5x5, though I may be willing to settle for 5x4 for a week or two as I get used to the new higher weight.
I’m 46 too Brother. I feel your pain.
And I like your approach here. It makes sense to me.
WTH?
You either have a strong selfie game or you're blessed with good genes. Whatever you're doing man, keep doing it.
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kinetixtrainer2 wrote: »kinetixtrainer2 wrote: »That’s interesting. So what your overall goal when you run these ? Is it more of a bottom limit of where you want to your strength to drop while you’re cutting ?
Never thought of it in those terms. Used to consider myself a powerlifter, always chasing that ever-higher 1RM, 2RM. But this also incurred injuries along the way, and now that I'm 46 I don't recover from injury as quickly/readily as I used to do. So I've come to see 5x5 as something of a compromise, between wanting to be stronger and enjoy moving heavy loads (1-2 reps) and wanting to protect myself (8-10 reps).
Basically, I figure if I don't go below 5 reps, my chances of form breaking down and injury are reduced. So when I go up in weight, ideally I want it to still be a weight I can do 5x5, though I may be willing to settle for 5x4 for a week or two as I get used to the new higher weight.
I’m 46 too Brother. I feel your pain.
And I like your approach here. It makes sense to me.
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kinetixtrainer2 wrote: »That’s interesting. So what your overall goal when you run these ? Is it more of a bottom limit of where you want to your strength to drop while you’re cutting ?
Never thought of it in those terms. Used to consider myself a powerlifter, always chasing that ever-higher 1RM, 2RM. But this also incurred injuries along the way, and now that I'm 46 I don't recover from injury as quickly/readily as I used to do. So I've come to see 5x5 as something of a compromise, between wanting to be stronger and enjoy moving heavy loads (1-2 reps) and wanting to protect myself (8-10 reps).
Basically, I figure if I don't go below 5 reps, my chances of form breaking down and injury are reduced. So when I go up in weight, ideally I want it to still be a weight I can do 5x5, though I may be willing to settle for 5x4 for a week or two as I get used to the new higher weight.
If I remember right you’re also prior military. Here’s a sample of other training I have to fit in around my gym time. It’s part of what I do for a living but the gym and this type stuff have to work hand in hand. I’ve been as heavy as 235lbs before and it was too bulky. For my height 195-215 feels ideal for me. This is a very simple 3 stage drill of loading your weapon systems, shooting with accuracy from both your support and dominant side, mag changes from behind cover and transition drill with proper target acquisition on a shoot / don’t shoot target as you close the distance on the threat.
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kinetixtrainer2 wrote: »kinetixtrainer2 wrote: »That’s interesting. So what your overall goal when you run these ? Is it more of a bottom limit of where you want to your strength to drop while you’re cutting ?
Never thought of it in those terms. Used to consider myself a powerlifter, always chasing that ever-higher 1RM, 2RM. But this also incurred injuries along the way, and now that I'm 46 I don't recover from injury as quickly/readily as I used to do. So I've come to see 5x5 as something of a compromise, between wanting to be stronger and enjoy moving heavy loads (1-2 reps) and wanting to protect myself (8-10 reps).
Basically, I figure if I don't go below 5 reps, my chances of form breaking down and injury are reduced. So when I go up in weight, ideally I want it to still be a weight I can do 5x5, though I may be willing to settle for 5x4 for a week or two as I get used to the new higher weight.
I’m 46 too Brother. I feel your pain.
And I like your approach here. It makes sense to me.
WTH?
You either have a strong selfie game or you're blessed with good genes. Whatever you're doing man, keep doing it.
Thank you sir, but I have to thank my mom and dad for that. Considering the injuries I’ve had along the way I’m very blessed.
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kinetixtrainer2 wrote: »
My husband would love to do something like this.1 -
itchmyTwitch wrote: »kinetixtrainer2 wrote: »kinetixtrainer2 wrote: »That’s interesting. So what your overall goal when you run these ? Is it more of a bottom limit of where you want to your strength to drop while you’re cutting ?
Never thought of it in those terms. Used to consider myself a powerlifter, always chasing that ever-higher 1RM, 2RM. But this also incurred injuries along the way, and now that I'm 46 I don't recover from injury as quickly/readily as I used to do. So I've come to see 5x5 as something of a compromise, between wanting to be stronger and enjoy moving heavy loads (1-2 reps) and wanting to protect myself (8-10 reps).
Basically, I figure if I don't go below 5 reps, my chances of form breaking down and injury are reduced. So when I go up in weight, ideally I want it to still be a weight I can do 5x5, though I may be willing to settle for 5x4 for a week or two as I get used to the new higher weight.
I’m 46 too Brother. I feel your pain.
And I like your approach here. It makes sense to me.
hot
☺️ thank you 🤗1 -
kinetixtrainer2 wrote: »
My husband would love to do something like this.
If it’s something he enjoys I hope he’s able to do it.1 -
kinetixtrainer2 wrote: »Minion_training_program wrote: »kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?kinetixtrainer2 wrote: »
Are those lifting shoes with a slight incline or just running shoes - ?
Look like running shoes...You are braver than me Chris... I don't have lifting shoes, so i go barefoot on my squats and deadlifts since a year now
I need to try this Gus. A lot of people swear by it. I have a pair of lifting shoes but I obviously don’t always wear them.
Dude, you are going to love barefoot...so much more stability and you can really push up without worrying about the balance.
I have never tried lifting shoes. Feels like a waste of money for me, knowing that barefoot gives same stability. But i understand that there are gyms that don't allow barefoot (even with socks)0 -
kinetixtrainer2 wrote: »Minion_training_program wrote: »kinetixtrainer2 wrote: »
This looked like warmup for you man...damn!
It didn’t feel like warm ups Gus. I’ll do dead squats upwards of 400lbs and box squats around 365lbs but I struggle with back squats. That was only 250 there. I was doing 3x5 but switched to 5x3 to try and maintain form and depth. 🤷♂️.
Well it looked solid man1
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