GIFt us your lifts! (or other achievements!)
Replies
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I was a bit annoyed at the start as my squat progression has stalled, but I pulled it back with press and pull ups.
I'll give it a few more sessions and if squat isn't moving I'll probably go for the next 1rm on it.4 -
So there I was, heavy upper body day, struggling to get that third rep in my third set of bench press triples, and it hit me: I've been stupid. For all my talk about having lifted for 15 years and learned a thing or two, there I was simply banging at yet another max-effort triple, hoping it would lead to becoming stronger, even though I've stalled the last few weeks. I had fallen prey to another classic newbie blunder.
So I dropped the weight from 275 to 225, banged out 8 and 15 reps on my final two sets (the latter a new PR), and the rest of my "heavy" day kind of morphed into a heavier-than-average hypertrophy day, doing pyramid sets from 6-10 reps, all while I was thinking about what I could be doing differently. And it hit me: do what I did for my squats those years back.
See, I had this block where no matter what I did, I could not get my squat past 315 for a single rep, I had stalled for several weeks. So I dropped the weight to 225 and did massive rep numbers for a couple months, we're talking sets of 15, 20, 25 and more. After a couple months I went back to try the 315 squat again, and not only did I breeze through, I added an additional 30 pounds that day (and obviously more since).
No, I do not expect to be able to bench 225 for multiple sets of 25 reps, yikes! But the concept of submaximal load for higher reps, especially following a prolonged stretch of heavy singles, doubles and triples, is growing in appeal to me.
So I have some homework to do before next Monday: check the calculators to figure out, for my current 1RM of 295, what weight I should be able to do sets of 8, 10, 12 and so on, and swap between those weights for at least a month, maybe longer, see if I can't jar myself into resuming progress. If nothing else, I think my 46yo joints would appreciate the break without having to give up lifting completely.
That is awesome. I have run similar blocks of submaximal training and in the end, it paid off.1 -
Update: i am broke as hell 😂. I can do minimal back work and legs. But progressing with PT. Still hoping for no surgery, especially since my wife is about to hit surgery # 13.5
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Thought at first you meant broke as in no money, but considering you're looking at potentially multiple surgeries (worst case scenario) plus lots of food deliveries (no standing and cooking for either of you), you might soon be broke as well as broke! lol1
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I didn't want to wait until Monday to try this 10x3 protocol out, so I included it in my full-body routine today in place of my usual incline bench.
185 (62% 1RM) x10x3
Honestly, it felt like nothing more than an extended warmup, the hardest part was remembering whether I was on set 8 or set 9, lol. But I'll trust the system, because I know in just a few weeks I'll be unable to complete all 10 triplets, and then the real work will begin. Until then, I'm just concentrating on making sure my form is locked in.3 -
I didn't want to wait until Monday to try this 10x3 protocol out, so I included it in my full-body routine today in place of my usual incline bench.
185 (62% 1RM) x10x3
Honestly, it felt like nothing more than an extended warmup, the hardest part was remembering whether I was on set 8 or set 9, lol. But I'll trust the system, because I know in just a few weeks I'll be unable to complete all 10 triplets, and then the real work will begin. Until then, I'm just concentrating on making sure my form is locked in.
I look forward to following along as you progress!0 -
oh geeze man, so sorry to hear this. I hope you and your wife come out the other side ok (and feeling better than ever!)0 -
Decided to find new 1rm today. Thoroughly enjoy lifting heavy vs lifting for reps.
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Each has their unique attraction, but it's hard to deny the satisfaction one gets from looking at a large piece of iron, deciding you want it to move, and then making it happen.
Lifting heavy gets in your blood. I started my lifting career as a powerlifter, swapped to standard sets of 10 following injuries, but always longed for a return to lifting heavy, which I eventually have done. I just play it smarter in that I don't lift heavy every single day, just every single week.3 -
Today was week two of the bench triplet protocol:
10x3x190 (64% 1RM)
Another day without difficulty completing all my reps. I've decided to give my joints a break by converting all my 5x5 sets into either 3x10 (push) or 4x10 (pull, legs) while I'm following the triplet protocol (I just love that word lol). Should last at least 3-4 months before the weight gets too heavy to complete multiple triplet sets, at which point I will reevaluate my 1RM.0 -
I have been stuck at a bench 1RM of 125lb for YEARS. YEARS I SAY!
I finally broke the 1 plate barrier!
Hell to the fn yeah!!! 1x140lb!
(I tried 145 and didn't quite get there... But let's not be greedy 😂)
I screwed up my 1rm testing for squat. I miscalculated and put too much on the bar before I was ready. Had to bail (but got it eventually). Still I only matched my last 1rm of 245lb. I might have been able to get 250lb, but not after that mishap.
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KickassAmazon76 wrote: »I have been stuck at a bench 1RM of 125lb for YEARS. YEARS I SAY!
I finally broke the 1 plate barrier!
Hell to the fn yeah!!! 1x140lb!
(I tried 145 and didn't quite get there... But let's not be greedy 😂)
I screwed up my 1rm testing for squat. I miscalculated and put too much on the bar before I was ready. Had to bail (but got it eventually). Still I only matched my last 1rm of 245lb. I might have been able to get 250lb, but not after that mishap.
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A pair of 1RM's in the same day??? Pity you didn't complete the powerlifting trifecta with a deadlift 1RM as well!
What's your three-lift total up to? 140 bench + 245 squat + 250 (IIRC) dead = 635?0 -
A pair of 1RM's in the same day??? Pity you didn't complete the powerlifting trifecta with a deadlift 1RM as well!
What's your three-lift total up to? 140 bench + 245 squat + 250 (IIRC) dead = 635?
140 + 245 + 305 =690 😁
I was originally going to do deads as well, but it was already almost 930 and I had to work the next day. 😊2 -
My apologies for short-changing your dead numbers! 🤩
Yesterday after work was leg day, did the same lifts as I've been doing 5x5 for but dropped 20% off the weight and did instead 4x10. (Except the leg press, where I kept the weight the same but used both legs instead of just one leg.) First leg day in a while I've felt like crawling towards the locker room after...2 -
First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
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My apologies for short-changing your dead numbers! 🤩
Yesterday after work was leg day, did the same lifts as I've been doing 5x5 for but dropped 20% off the weight and did instead 4x10. (Except the leg press, where I kept the weight the same but used both legs instead of just one leg.) First leg day in a while I've felt like crawling towards the locker room after...
Uh oh... Sounds like someone might be gravity falling onto the toilet today! Haha
Well done! And no worries for short changing my deads. They weren't offended! 😁😁0 -
Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol0 -
So, seems i can gradually start building back up my strenght again.
Did not much today, because i do wanna slowly build it up
And wanted to see how my deadlifts would feel today.
So after my warmup sets i did 4x8 at 60%
Then 3xF for tricep push downs and 3xF for cable rows
That was it, so like i said, not much, but i really wanna my back time to heal up.
Slow and steady wins the race4 -
Minion_training_program wrote: »So, seems i can gradually start building back up my strenght again.
Did not much today, because i do wanna slowly build it up
And wanted to see how my deadlifts would feel today.
So after my warmup sets i did 4x8 at 60%
Then 3xF for tricep push downs and 3xF for cable rows
That was it, so like i said, not much, but i really wanna my back time to heal up.
Slow and steady wins the race
Yeah Gus! So good to see you coming back!! ❤️ ❤️ ❤️ You're doing it the smart way!1 -
KickassAmazon76 wrote: »Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol
Well they're not thorough 1rm. Really I should work up using the 1.25 kg plates and 2.5kg plates... but I'm male so just throw on 10, if I lift it then add another 10, if I fail the previous was my 1rm 🤣🤣🤣1 -
Leo_King84 wrote: »KickassAmazon76 wrote: »Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol
Well they're not thorough 1rm. Really I should work up using the 1.25 kg plates and 2.5kg plates... but I'm male so just throw on 10, if I lift it then add another 10, if I fail the previous was my 1rm 🤣🤣🤣
This kinda does sound like ego lifting, and ultimately i think it will stop your progression much sooner, than when using smaller plates.
I have even 0.125kg plates in my bag, just so i can make progression on some exercises. Because even how little that may seem, it's still progress. And it does add up the long run
Obviously i do not use the 0.125kg plates on barbell, i use them to microload on cable stations
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Minion_training_program wrote: »Leo_King84 wrote: »KickassAmazon76 wrote: »Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol
Well they're not thorough 1rm. Really I should work up using the 1.25 kg plates and 2.5kg plates... but I'm male so just throw on 10, if I lift it then add another 10, if I fail the previous was my 1rm 🤣🤣🤣
This kinda does sound like ego lifting, and ultimately i think it will stop your progression much sooner, than when using smaller plates.
I have even 0.125kg plates in my bag, just so i can make progression on some exercises. Because even how little that may seem, it's still progress. And it does add up the long run
Obviously i do not use the 0.125kg plates on barbell, i use them to microload on cable stations
Ego lifting and laziness.
When I hit that point of failing progression I'll change my methods again, until then 10kg increments ftw!1 -
Leo_King84 wrote: »Minion_training_program wrote: »Leo_King84 wrote: »KickassAmazon76 wrote: »Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol
Well they're not thorough 1rm. Really I should work up using the 1.25 kg plates and 2.5kg plates... but I'm male so just throw on 10, if I lift it then add another 10, if I fail the previous was my 1rm 🤣🤣🤣
This kinda does sound like ego lifting, and ultimately i think it will stop your progression much sooner, than when using smaller plates.
I have even 0.125kg plates in my bag, just so i can make progression on some exercises. Because even how little that may seem, it's still progress. And it does add up the long run
Obviously i do not use the 0.125kg plates on barbell, i use them to microload on cable stations
Ego lifting and laziness.
When I hit that point of failing progression I'll change my methods again, until then 10kg increments ftw!
In my judgement, that large of a jump is just reckless and asking for injury. Maybe I'm too risk and/or injury averse but I don't think I've seen anything more than 2.5kg recommended for a lifter beyond introductory gains. Even starting strength maxes at 10 lbs increments (4.5kg), if memory serves, and that's only for squats and deadlifts.2 -
Leo_King84 wrote: »Minion_training_program wrote: »Leo_King84 wrote: »KickassAmazon76 wrote: »Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol
Well they're not thorough 1rm. Really I should work up using the 1.25 kg plates and 2.5kg plates... but I'm male so just throw on 10, if I lift it then add another 10, if I fail the previous was my 1rm 🤣🤣🤣
This kinda does sound like ego lifting, and ultimately i think it will stop your progression much sooner, than when using smaller plates.
I have even 0.125kg plates in my bag, just so i can make progression on some exercises. Because even how little that may seem, it's still progress. And it does add up the long run
Obviously i do not use the 0.125kg plates on barbell, i use them to microload on cable stations
Ego lifting and laziness.
When I hit that point of failing progression I'll change my methods again, until then 10kg increments ftw!
In my judgement, that large of a jump is just reckless and asking for injury. Maybe I'm too risk and/or injury averse but I don't think I've seen anything more than 2.5kg recommended for a lifter beyond introductory gains. Even starting strength maxes at 10 lbs increments (4.5kg), if memory serves, and that's only for squats and deadlifts.
If I start to feel any tweaks, joint pains, etc I'll slow it down. Tbh as I just started training like this I know I have a few weeks until my body settles and gains start to slow down so I'm just kinda making the most of these first 6 weeks.0 -
Leo_King84 wrote: »Leo_King84 wrote: »Minion_training_program wrote: »Leo_King84 wrote: »KickassAmazon76 wrote: »Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol
Well they're not thorough 1rm. Really I should work up using the 1.25 kg plates and 2.5kg plates... but I'm male so just throw on 10, if I lift it then add another 10, if I fail the previous was my 1rm 🤣🤣🤣
This kinda does sound like ego lifting, and ultimately i think it will stop your progression much sooner, than when using smaller plates.
I have even 0.125kg plates in my bag, just so i can make progression on some exercises. Because even how little that may seem, it's still progress. And it does add up the long run
Obviously i do not use the 0.125kg plates on barbell, i use them to microload on cable stations
Ego lifting and laziness.
When I hit that point of failing progression I'll change my methods again, until then 10kg increments ftw!
In my judgement, that large of a jump is just reckless and asking for injury. Maybe I'm too risk and/or injury averse but I don't think I've seen anything more than 2.5kg recommended for a lifter beyond introductory gains. Even starting strength maxes at 10 lbs increments (4.5kg), if memory serves, and that's only for squats and deadlifts.
If I start to feel any tweaks, joint pains, etc I'll slow it down. Tbh as I just started training like this I know I have a few weeks until my body settles and gains start to slow down so I'm just kinda making the most of these first 6 weeks.
Excuse me if i misunderstood your post but you have a good foundation if you’ve just started training. If those gains are newbie gains they should continue for longer than a few weeks. Enjoy that while it lasts my friend.
I hope you remain injury free. Those PR’s will slow as your body makes those first adaptations to this new stimulus you’re putting it under. As you settle into your routine you will learn what works for your body. Just stick with it.1 -
kinetixtrainer2 wrote: »Leo_King84 wrote: »Leo_King84 wrote: »Minion_training_program wrote: »Leo_King84 wrote: »KickassAmazon76 wrote: »Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol
Well they're not thorough 1rm. Really I should work up using the 1.25 kg plates and 2.5kg plates... but I'm male so just throw on 10, if I lift it then add another 10, if I fail the previous was my 1rm 🤣🤣🤣
This kinda does sound like ego lifting, and ultimately i think it will stop your progression much sooner, than when using smaller plates.
I have even 0.125kg plates in my bag, just so i can make progression on some exercises. Because even how little that may seem, it's still progress. And it does add up the long run
Obviously i do not use the 0.125kg plates on barbell, i use them to microload on cable stations
Ego lifting and laziness.
When I hit that point of failing progression I'll change my methods again, until then 10kg increments ftw!
In my judgement, that large of a jump is just reckless and asking for injury. Maybe I'm too risk and/or injury averse but I don't think I've seen anything more than 2.5kg recommended for a lifter beyond introductory gains. Even starting strength maxes at 10 lbs increments (4.5kg), if memory serves, and that's only for squats and deadlifts.
If I start to feel any tweaks, joint pains, etc I'll slow it down. Tbh as I just started training like this I know I have a few weeks until my body settles and gains start to slow down so I'm just kinda making the most of these first 6 weeks.
Excuse me if i misunderstood your post but you have a good foundation if you’ve just started training. If those gains are newbie gains they should continue for longer than a few weeks. Enjoy that while it lasts my friend.
I hope you remain injury free. Those PR’s will slow as your body makes those first adaptations to this new stimulus you’re putting it under. As you settle into your routine you will learn what works for your body. Just stick with it.
Oh no, I've been training on and off since my 20s. I always did hypetrophy training. This is my first real committed strength training period.0 -
Leo_King84 wrote: »kinetixtrainer2 wrote: »Leo_King84 wrote: »Leo_King84 wrote: »Minion_training_program wrote: »Leo_King84 wrote: »KickassAmazon76 wrote: »Leo_King84 wrote: »First proper session with new 1rm weights. Pretty impressed at the gains AND I've lost 1.5kgs in the same month of training like this.
Great work!! Though 5 sets of a 1rm is pretty darn impressive on its own! When I do my 1rm, that's pretty much ALL I can do... Just one. Lol
Well they're not thorough 1rm. Really I should work up using the 1.25 kg plates and 2.5kg plates... but I'm male so just throw on 10, if I lift it then add another 10, if I fail the previous was my 1rm 🤣🤣🤣
This kinda does sound like ego lifting, and ultimately i think it will stop your progression much sooner, than when using smaller plates.
I have even 0.125kg plates in my bag, just so i can make progression on some exercises. Because even how little that may seem, it's still progress. And it does add up the long run
Obviously i do not use the 0.125kg plates on barbell, i use them to microload on cable stations
Ego lifting and laziness.
When I hit that point of failing progression I'll change my methods again, until then 10kg increments ftw!
In my judgement, that large of a jump is just reckless and asking for injury. Maybe I'm too risk and/or injury averse but I don't think I've seen anything more than 2.5kg recommended for a lifter beyond introductory gains. Even starting strength maxes at 10 lbs increments (4.5kg), if memory serves, and that's only for squats and deadlifts.
If I start to feel any tweaks, joint pains, etc I'll slow it down. Tbh as I just started training like this I know I have a few weeks until my body settles and gains start to slow down so I'm just kinda making the most of these first 6 weeks.
Excuse me if i misunderstood your post but you have a good foundation if you’ve just started training. If those gains are newbie gains they should continue for longer than a few weeks. Enjoy that while it lasts my friend.
I hope you remain injury free. Those PR’s will slow as your body makes those first adaptations to this new stimulus you’re putting it under. As you settle into your routine you will learn what works for your body. Just stick with it.
Oh no, I've been training on and off since my 20s. I always did hypetrophy training. This is my first real committed strength training period.
Ok… I hear ya brother.
Lump me in with most of the other posters here. If I was pushing a true 1RM I wouldn’t be able to hit that for more than a couple sets with extended rest periods between sets.0
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