Strength Weight Training: Anything and Everything II

[Themanbun]

Able to half squat and trap bar deadlift again with my hamstring tendinopathy. It's light for 5 reps but damn it feels good to be able to do compound movements for my legs again.

Shoulder has fully recovered so I'm focusing on 3RM my bench press, currently at 112.5kg. Still a decent way off my own maxes but I'm not feeling any shoulder niggles yet.

Looking forward to reintroducing my Olympic lifts as the hammy mends.

 

[Jugada]

I tend to think cables are pretty much better for everything. Rows I switched to the cable row ages ago but even lately Ive just switched to sitting on the ground at a regular cable to have even more freedom with the movement

 

[JHF1870]

Think I'm going to pretty much ditch the the row machine I've used for years and only go with cable rows at the gym. I mean its OK but it just think the lack of freedom with the movement is not the best. When Ive used the cable machine a lot recently you can really connect with the back muscles way better when you can move more freely. And had noticeable strength gains in an area I've struggled in a bit.

And go back to using 1 arm db rows with lighter weight.

Not right now, but when I go to my strength cycle around December, I'm going to be doing a bench/back focus. Slot in Biceps on one day, legs another two but only 10 reps not to failure. It focuses on volume.

The idea is that you get three opportunities for back each week cycling between exercises each session. So you never get used to one exercise. It was floated here years ago and worked wonders for me.

The back exercises were 10 reps, increasing by one every week, and changing exercises every workout.

 

[JHF1870]

I tend to think cables are pretty much better for everything. Rows I switched to the cable row ages ago but even lately Ive just switched to sitting on the ground at a regular cable to have even more freedom with the movement

I love cables for behind to front bicep curls. I don't get the same feel for back pulls though. IT does work well with seated shoulder press and incline press, and flies. For some reason I dont' feel it with back pulls.

 

[JHF1870]

Yesterday I made a micro gain.

15KG X 8L 9R on Incline bicep curls last week
14.75 X 9L 10R yesterday. Was hoping for more but that was all I could do.

 

[Coolangatta]

Mofra i remember you saying you do trap bar dead’s, Bulgarian split squats and Romanian dead’s on your leg day.

I tried that last week and it was sweet, no issues with the back at all and read up on RDL form. Felt it in my hammies way more.

I was just wondering how many working sets of each you do, can’t remember. I’m doing 4/3/3 at the moment.

Not really that bothered about leg growth and strength anymore though, I just want to make sure they get a solid workout each week and I gradually progress.

Ego lifts scare me too much now after that sciatic nerve pain.

Upper gains is where it’s at.

 

[txbyhull]

Have never been able to get into Bulgarians, which as a volleyball player and someone with weak ankles is probably really counter productive.

Anyone got any good resources for Olympic lift form? Want to start getting into them to benefit quick power production

 

[Glorfindel]

Anyone got any good resources for Olympic lift form? Want to start getting into them to benefit quick power production

Tbh in 15 years I’ve never met someone who is self-taught in snatch/clean & jerk that doesn’t have all sorts of technical issues.
I’d also prepare yourself to spend plenty of time doing power shrugs, high pulls etc before progressing to the full lifts. Which, if the goal isn’t to compete, you might not need to progress to anyway.

 

[Mofra]

Mofra i remember you saying you do trap bar dead’s, Bulgarian split squats and Romanian dead’s on your leg day.

I tried that last week and it was sweet, no issues with the back at all and read up on RDL form. Felt it in my hammies way more.

I was just wondering how many working sets of each you do, can’t remember. I’m doing 4/3/3 at the moment.

Not really that bothered about leg growth and strength anymore though, I just want to make sure they get a solid workout each week and I gradually progress.

Ego lifts scare me too much now after that sciatic nerve pain.

Upper gains is where it’s at.

My current leg day is Bulgarians, with trap bar deads, standing single leg calf raises and then step-downs (running rehab exercise) then something to finish, either higher rep goblet squats or leg press.

The Bulgarians are just 1 x 12 BW with 2-3 sets of 10 to 12

The trap bar is the killer. I tend to have 3 warm up sets of 6 reps, then 3 working sets of 5-6 reps. If I'm feeling good I'll do one last set of 2-3 with increased weight.

I'm often do 1 set of max pull ups before it all, with the deads I'll tell myself it's a back day too. I'm parenting so get to the gym a bit less these days, only 2 to 3 times per week.

I'm often throw in SLDLs at home on another day with my kettlebell but that's really high rep as it's only 32kg. 25ish x 3, really slow on the negative.

 

[Mofra]

PS - I'm the weirdo at the gym who loads up the trap bar with 15s so I get a little bit of an extra ROM with the exercise. Plus hardly anyone else wants to use them.

 

[go you pups]

PS - I'm the weirdo at the gym who loads up the trap bar with 15s so I get a little bit of an extra ROM with the exercise. Plus hardly anyone else wants to use them.

Do you flip the trap bar over as well? So the elevated handles are facing downwards?

I moved house about 2 months ago, so I sold my SSB and trap bar on top of other things in the months beforehand. The trap bar was the 1 thing I would've liked to have kept for a rainy day once my training is back up to speed, but I didn't want to risk heavy thudding on the floor as it's a built in garage here.

My setup is built around machines and rack attachments now. No more powerlifting for me, though I'll still do barbell movements for hypertrophy/general strength occasionally.

My SSB 100% had to go, it was leaning against a wall while we were shuffling things into place and the high winds blew it over, couple of dents in the plaster afterwards was able to find a buyer about 10 days later at least, old place was an old detached garage with brick walls so I didn't care about being clumsy, different story here with a built in garage and weak plaster walls.

 

[go you pups]

Might sell my hex dumbbell set and rack next and go back to adjustables to save some space and not have my 35s+ gathering dust

Thinking if I can flip the hex set/rack into adjustables and a cable crossover I'd be pretty happy, a 2nd hand Echo bike at a good price off marketplace would just about finish me off. The market for adjustable dumbbells is really good now, unlike how it was 5 years ago when I first dipped my toe into them.

 

[Kram]

Did OHP 50kg 4 x 3 x 3

Then thought I'd do 55 for 1 rep and surprisingly it was pretty easy.

Gonna have a crack at 2 plates next week.

 

[go you pups]

Did OHP 50kg 4 x 3 x 3

Then thought I'd do 55 for 1 rep and surprisingly it was pretty easy.

Gonna have a crack at 2 plates next week.

I got to 60-65kg pretty easily about 3 years ago then getting to 70 was an absolute grind

I have been able to set up jammer arm OHPs though in my new garage, feels alright (hit or miss to barbell OHP for me in there, small plates are fine, big plates might scrape the roof still)

 

[The Golden Glenferrie]

I got to 60-65kg pretty easily about 3 years ago then getting to 70 was an absolute grind

I have been able to set up jammer arm OHPs though in my new garage, feels alright (hit or miss to barbell OHP for me in there, small plates are fine, big plates might scrape the roof still)

I got to 75 and now I am on the weight loss drugs and now all my strength is gone

 

[raskolnikov]

I did a CrossFit comp last month where one of the workouts was a max 3rm OHP. I got 60. Not bad for an old fart.

 

[Themanbun]

I got to 60-65kg pretty easily about 3 years ago then getting to 70 was an absolute grind

I have been able to set up jammer arm OHPs though in my new garage, feels alright (hit or miss to barbell OHP for me in there, small plates are fine, big plates might scrape the roof still)

Try adding in moving a lighter weight faster once per week. Has been a godsend to my big lifts.

 

[The Golden Glenferrie]

I did a CrossFit comp last month where one of the workouts was a max 3rm OHP. I got 60. Not bad for an old fart.

Is this the one when you pretty much squat down and use your legs to propel it upwards?

We're talking strict OHPs broseph

 

[raskolnikov]

Is this the one when you pretty much squat down and use your legs to propel it upwards?

We're talking strict OHPs broseph

No. Strict.

What you're talking about is a push press or push jerk. But it's not a squat. It's a dip.



If you squat all the way then into an overhead press it's a thruster.

 

[go you pups]

I got to 75 and now I am on the weight loss drugs and now all my strength is gone

I've lost 40kg+ this year mainly through diet

Had to make big adjustments since February, body and digestive system couldn't tolerate the lifestyle anymore, so yeah my strength is gone too

80kg+ pulldowns/rows/bench and 30kg dumbbells is like top set weight for me these days, normally just train in the 60-70kg range sets of 10-12, am training legs twice a week though

If I can add supplements back in then I might slowly ramp it up. Mostly just taking vitamins, minerals and herbal teas/extracts at the moment. Just trying to get my nutrients in from diet, eating alot of turkey and fish for example.

 

[JHF1870]

I just plugged in all of my measurements into AI to get a gauge on where I fit for lifting.


It's a shame I'm not overly invested in deadlifting.

Here’s your full segment table using standardized anatomical landmarks, plus estimated genetic limitations in max strength potential compared to elite top 10% lifters.

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Standardized Segment Table (Estimated)​

Segment	Standardized Estimate (cm)	Notes
Height	162	Baseline stature
Wingspan	165	Slightly above average for height
Forearm	28–30 (lateral epicondyle to radial styloid)	Full skeletal forearm
Upper Arm	34–36 (acromion to lateral epicondyle)	Matches your actual
Torso	48–52 (suprasternal notch to pubic symphysis)	Longer than your functional 44 cm
Upper Leg	46 (greater trochanter to patella)	Average femur
Lower Leg	46 (floor to patella)	Average tibia

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Lift-by-Lift Genetic Ceiling Analysis​

Squat​

• Elite traits: Short femurs, long torso, large thigh girth.
• Your traits: Average femur, short torso.
• Estimated genetic loss: 8–12% max potential due to increased forward lean and reduced spinal rigidity.
• Mass potential: Good quad/glute growth with proper stance and bracing.

Bench Press​

• Elite traits: Short arms, thick chest, long torso.
• Your traits: Long wingspan, short torso.
• Estimated genetic loss: 12–18% due to longer bar path and limited arch.
• Mass potential: High pec stretch = good hypertrophy; triceps favored by short forearm.

Deadlift​

• Elite traits: Long arms, short torso, strong glutes/hams.
• Your traits: Matches elite profile.
• Estimated genetic loss: 0–5%—you’re built for this lift.
• Mass potential: Excellent posterior chain development.

Bicep Curl​

• Elite traits: Short forearm, long muscle belly, good wrist leverage.
• Your traits: Short forearm, solid upper arm.
• Estimated genetic loss: 0–3%—near-optimal for strict curls.
• Mass potential: High torque = great isolation and growth.

---

Summary: Genetic Ceiling vs Elite Top 10%​

Lift / Vector	Estimated Genetic Loss	Mass Building Potential	Notes
Squat	8–12%	Moderate to good	Low-bar and stance tweaks help
Bench Press	12–18%	High pec/triceps	Close grip and arching essential
Deadlift	0–5%	Excellent	Your strongest lift
Bicep Curl	0–3%	High isolation	Built for strict curls

You’re genetically optimized for pulling, curling, and armwrestling vectors, with manageable trade-offs in squatting and pressing.

Not sure about the bicep work as it is a massive discrepancy for me. I see string beans in the gym outlifting me with ease for curls but I do well for forearm and wrist work.

 

[JHF1870]

I've lost 40kg+ this year mainly through diet

Had to make big adjustments since February, body and digestive system couldn't tolerate the lifestyle anymore, so yeah my strength is gone too

80kg+ pulldowns/rows/bench and 30kg dumbbells is like top set weight for me these days, normally just train in the 60-70kg range sets of 10-12, am training legs twice a week though

If I can add supplements back in then I might slowly ramp it up. Mostly just taking vitamins, minerals and herbal teas/extracts at the moment. Just trying to get my nutrients in from diet, eating alot of turkey and fish for example.

Solid weight loss. It's much harder than a lot of people make it. I went from 77 to 65.5 and it got depressing. Conversely trying to eat 16K Kj on a hiking day was equally depressing when bulking. I've put on 4.5KG in 4 months but part of that is muscle. Looking at stepping back down to 62-63 then a very very slow bulk/cut cycle.

Not sure how old you are but longevity is key. I've definitely scaled back stuff I'd do younger. I don't see a lot of value in super heavy lifting, or anything less than 3 reps for more than two workouts. I get it if you're building up to a 5 rep range, then you want to go to 2-3 reps and some negatives but any more than that.

Raspberry and Bananna smoothies with protein are liquid gold for workouts

 

[JHF1870]

Ffs. Dealing with recurring injuries. Cant do bb bench so doing db bench but now pain getting worse as I wanna push on heavier. Cant do lateral raises. Pain rotating arm.

 

[txbyhull]

I am not someone that hates them, in fact I take pride in them even if they make me a bit self conscious, but does anyone have any advice on dealing with stretch marks? Is it just a deal with it situation?

 

[go you pups]

Solid weight loss. It's much harder than a lot of people make it. I went from 77 to 65.5 and it got depressing. Conversely trying to eat 16K Kj on a hiking day was equally depressing when bulking. I've put on 4.5KG in 4 months but part of that is muscle. Looking at stepping back down to 62-63 then a very very slow bulk/cut cycle.

Not sure how old you are but longevity is key. I've definitely scaled back stuff I'd do younger. I don't see a lot of value in super heavy lifting, or anything less than 3 reps for more than two workouts. I get it if you're building up to a 5 rep range, then you want to go to 2-3 reps and some negatives but any more than that.

Raspberry and Bananna smoothies with protein are liquid gold for workouts

I'm pushing late 30s

Was 175kg earlier in the year, whenever my training was on point over the years I'd get down to mid 160s and plateau

Said a few times I had the body of an overweight strongman/powerlifter (I'm 6"5 also)

I got to a 150kg bench at the start of 2023, that'll likely be my peak, just not healthy to weigh that much in order to be strong for lifting