Strength Weight Training: Anything and Everything II

[offtherails9]

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?

I get chest stretch marks under my armpits every spring/summer when I get in the gym an extra day a week, it freaks me out but it's good. What kind of stretch marks are they?

 

[Kram]

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 reckon doing cable rows instead has had a decent carry over into getting stronger with upright rows and pull ups.

 

[Kram]

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.

View attachment 2477571

View attachment 2477570

Sound like something is not right there, just have a break for a while?

 

[JHF1870]

Sound like something is not right there, just have a break for a while?

I was doing a dedicated workout so I'm off that now. I'm going to have a week off chest. I'm going to get back into lighter weights 4 sets across all movements for each group on a workout.

 

[Jugada]

I had shoulder pain from presses for awhile a year or 2 ago. The only thing that made it better was to just stop doing presses until it recovered

 

[JHF1870]

I had shoulder pain from presses for awhile a year or 2 ago. The only thing that made it better was to just stop doing presses until it recovered

I couldn't do bb press at all, I was fine with DB press until the weight got up to a point where I had to push hard for 5 reps. I will re-evaluate. I think reps are more important than absolute strength for my goals anyway.

 

[go you pups]

I couldn't do bb press at all, I was fine with DB press until the weight got up to a point where I had to push hard for 5 reps. I will re-evaluate. I think reps are more important than absolute strength for my goals anyway.

Do you do rotator cuff stuff?

That and facepulls helps for me.

Maybe look into your pressing technique also, some people press with too much internally rotated shoulders and most of the time it is from a wide grip bench, perhaps shifting to a narrower grip and making your triceps do more work will help take stress off the shoulder joint.

 

[JHF1870]

Do you do rotator cuff stuff?

That and facepulls helps for me.

Maybe look into your pressing technique also, some people press with too much internally rotated shoulders and most of the time it is from a wide grip bench, perhaps shifting to a narrower grip and making your triceps do more work will help take stress off the shoulder joint.

I do all the exercises, I've only been doing DB bench and was very tricep focused.

I've changed things up anyway. Going to look at building up through mass and volume workouts at lighter weights and try and look at some recovery options.

Tonight I did a modified workout from a book I'm reading.
No pain in the arm, tricep dips kept elbows in so was good.

Back to back opposite exercises.

10 reps to about 85% tricep rope pushdowns / NO REST / 10 reps cable behind bicep curls for 2 sets

I did 4 different exercises for both:

Rope extensions / Cable curls
Tricep Dips / Preacher curls (2 variations)
Bar push downs / Hammer Curls
behind head cable extensions / db curls (Need to find another exercise here)

Then threw in grip and forearm work.

 

[dirty2]

Started going to the gym + swimming laps at the start of September.

Dont really know what I'm doing... Just lift and copy a few things I see other people doing.

Did up my bench press to 60kg this week...

Other then that... Generally aim for 150g protein a day and don't eat shit...

I've lost a bit of my belly (was low 90s kg down to 85kg) I feel better... Even if I don't see much difference in size (muscle) ATM.

 

[JHF1870]

I asked deep think AI the question on ceilings for natural lifting. What are your thoughts. I think at the heavy end it's underestimated a little

Perfect — let’s translate those elite natural ceilings by genetics into actual kilo numbers for common weight classes. I’ll use conventional powerlifting/weightlifting classes and apply the ratios we discussed (poor, average, great leverages).

I think technique could add 10-15% but I did tell it to ignore sumo lifts.

---

Estimated Elite Natural Strength Ceilings (kg) by Weight Class & Genetics​

Weight Class	Squat – Poor / Avg / Great	Bench – Poor / Avg / Great	Deadlift – Poor / Avg / Great	Snatch – Poor / Avg / Great	C&J – Poor / Avg / Great
Men 60 kg	120 / 150 / 175	85 / 105 / 125	145 / 170 / 190	75 / 90 / 105	100 / 120 / 135
Men 75 kg	165 / 190 / 220	110 / 135 / 160	185 / 210 / 240	95 / 110 / 125	130 / 150 / 170
Men 90 kg	200 / 230 / 260	135 / 160 / 190	220 / 250 / 285	115 / 130 / 150	155 / 180 / 205
Men 105 kg	230 / 260 / 300	150 / 180 / 210	250 / 280 / 330	130 / 150 / 170	175 / 200 / 230
Men 120 kg	260 / 290 / 330	170 / 200 / 230	280 / 310 / 360	145 / 165 / 185	195 / 220 / 250
Women 52 kg	85 / 105 / 125	45 / 55 / 65	95 / 115 / 135	35 / 45 / 55	50 / 60 / 70
Women 60 kg	100 / 120 / 140	55 / 65 / 75	115 / 135 / 155	45 / 55 / 65	65 / 75 / 85
Women 67.5 kg	115 / 135 / 160	65 / 75 / 90	130 / 150 / 170	55 / 65 / 75	75 / 85 / 100
Women 75 kg	130 / 150 / 175	70 / 85 / 100	145 / 165 / 190	65 / 75 / 85	85 / 100 / 115
Women 82.5 kg	145 / 165 / 190	80 / 95 / 110	160 / 180 / 210	70 / 80 / 95	95 / 110 / 125

---

Notes​

• Poor genetics: Long femurs for squats, short arms for deadlifts, narrow torso for bench.
• Average genetics: Balanced proportions, no major mechanical advantage/disadvantage.
• Great genetics: Short femurs for squats, long arms for deadlifts, wide ribcage for bench — the “perfect build.”

Takeaway​

These kilo estimates show the outer edge of natural performance. When you see lifters consistently exceeding these ranges — especially in lighter classes — it’s almost always PED‑assisted. But within these numbers, you can map who’s elite natural vs. who’s likely crossing into enhanced territory.

Thinking through weight class performances


I’m working through some theoretical world best lifts for men and women across different weight classes. I’ve already settled on the squat, bench, deadlift, snatch, C&J, curl, and DB bench per hand for each class. I want to make sure I'm targeting realistic but high numbers for each lift in each weight class. So, I’ll include each class with its top figures, making the list easy to follow and without being overly detailed. I’ll keep it concise.

Theoretical world-best natural performances by weight class​

Below are hypothetical “world best” numbers for natural athletes with elite leverages and training, using conventional deadlift only. Values are 1RM in kilograms. This simplifies your earlier “top 5” idea into a single theoretical world record per class and lift.

---

Men​

Weight class	Squat	Bench	Deadlift	Snatch	Clean & jerk	Strict curl	DB bench (per hand)
60 kg	230	150	260	125	165	45	70
67.5 kg	255	165	290	135	180	50	75
75 kg	275	180	310	145	195	55	80
90 kg	305	200	335	160	215	60	90
105 kg	330	215	360	170	230	62	95
120 kg	350	230	380	180	245	65	100

---

Women​

Weight class	Squat	Bench	Deadlift	Snatch	Clean & jerk	Strict curl	DB bench (per hand)
52 kg	140	80	170	70	90	30	35
60 kg	160	90	190	80	100	34	40
67.5 kg	175	100	210	88	110	36	45
75 kg	190	110	225	95	120	38	50
82.5 kg	205	120	240	100	130	40	55

---

Notes and context​

• Elite natural assumption: These sit at the outer edge of plausible natural performance with favorable leverages, efficient technique, and years of optimized training.
• Conventional deadlift only: No sumo; standard competition technique allowed for squat and bench.
• Weightlifting vs. powerlifting: Olympic lifts are lower relative to pure strength lifts due to speed, mobility, and technical demands.

---

 

[patrickb29796]

Going into another year of footy. Have always been a skinnier lanky bloke and am looking to put some strength on during the offseason. I've got weights at home and a bench press/ squat rack. Does anyone have any suggestions on best exercises to help with football strength.

Thanks

 

[copthat]

Going into another year of footy. Have always been a skinnier lanky bloke and am looking to put some strength on during the offseason. I've got weights at home and a bench press/ squat rack. Does anyone have any suggestions on best exercises to help with football strength.

Thanks

Assuming you’re starting from a pretty low base, best to just look to get stronger at the main barbell lifts (Squat, Deadlift, Bench, Overhead Press, Row). Eat enough protein in a small surplus. Then when on the footy training track, practice applying the strength you’ve built through doing the skill (tackling, wrestling opponent, shrugging tackles etc) as opposed to doing any “footy specific” movements in the gym.

 

[Themanbun]

Going into another year of footy. Have always been a skinnier lanky bloke and am looking to put some strength on during the offseason. I've got weights at home and a bench press/ squat rack. Does anyone have any suggestions on best exercises to help with football strength.

Thanks

If you're a beginner in the gym I'd probably do 8 weeks of a 5x5 program on major compound lifts (squat, deadlift, bench, row) and focus on getting the technique right.

To help with footy I would also recommended that you make your deadlifts Romanian Deadlifts and do some heavy barbell calf raises as the calf is responsible for a lot of power in acceleration when sprinting.

I would also look at adding in some plyometric work: pogos, broad jumps, drop jumps are some simple ones you can implement.

Sprint twice per week. 1 minute rest minimum per 10m you sprint at 100%, and aim for 120-200m TOTAL each session. Include some sprinting technique stuff as this can make you a lot faster very quickly. Iet's a lot of standing around doing nothing while you wait to recover but it's needed for you to work your body in a way that actually improves your speed

Once you've got the basics down pat and a decent 5x5 program going, you can then make it a bit more specific: e.g. working more specifically on how quickly you produce force, and then moving your strength work into 1-3 rep range.

 

[Jugada]

Just getting stronger in general will help your footy. There are so many different facets to the game that its hard to pinpoint certain areas to focus on

 

[Glorfindel]

If you're a beginner in the gym I'd probably do 8 weeks of a 5x5 program on major compound lifts (squat, deadlift, bench, row) and focus on getting the technique right.

To help with footy I would also recommended that you make your deadlifts Romanian Deadlifts and do some heavy barbell calf raises as the calf is responsible for a lot of power in acceleration when sprinting.

I would also look at adding in some plyometric work: pogos, broad jumps, drop jumps are some simple ones you can implement.

Sprint twice per week. 1 minute rest minimum per 10m you sprint at 100%, and aim for 120-200m TOTAL each session. Include some sprinting technique stuff as this can make you a lot faster very quickly. Iet's a lot of standing around doing nothing while you wait to recover but it's needed for you to work your body in a way that actually improves your speed

Once you've got the basics down pat and a decent 5x5 program going, you can then make it a bit more specific: e.g. working more specifically on how quickly you produce force, and then moving your strength work into 1-3 rep range.

5x5 can get pretty brutal quickly (and start to become a time sink if you have 5-6 exercises), and for complete n00bs (making some assumptions about OP) I tend to gravitate towards slightly higher reps so there’s more chance for intra-set feedback and adjustments as early days reps will be inconsistent.3x8-12 may be more appropriate (though not the end of the world if they rolled with 5x5).

Bent over row
Overhead press
Squat
Bench press
RDL
Bicep curls or chin ups

Would give anyone a pretty good foundation, and that order minimises low back fatigue wreaking havoc on barbell rows.

 

[dirty2]

Slowed everything down tonight (my reps)

And the old body feels it now.

Had my tricep twitching away after my work out... Poor little thing lol

 

[dirty2]

Right bicep 39.5cms left 39cm

Don't remember exactly how big they were when I started... But they are bigger lol

That's flexed obviously

 

[spudmaster]

 

[faible]

5x5 can get pretty brutal quickly (and start to become a time sink if you have 5-6 exercises), and for complete n00bs (making some assumptions about OP) I tend to gravitate towards slightly higher reps so there’s more chance for intra-set feedback and adjustments as early days reps will be inconsistent.3x8-12 may be more appropriate (though not the end of the world if they rolled with 5x5).

Bent over row
Overhead press
Squat
Bench press
RDL
Bicep curls or chin ups

Would give anyone a pretty good foundation, and that order minimises low back fatigue wreaking havoc on barbell rows.

I liked Stronglifts 5x5 or Starting Strength as beginner programs, easy to follow and then adapt the structure with other exercises. 3 x 5 ended up being a good balance for me alongside sport, 5x5 was too much volume on the lower body stuff when you have to run as well.

Biggest thing for a young bloke is don't get caught up in all the weird shit you see people doing online. Go to the gym to build your base of general athleticism, not be sport specific. Play your sport to be sport specific.

If you see influencers doing weird shit it's probably for views, not effectiveness. If you see pros doing weird shit, it's probably because they have such an advanced level of athleticism that the basics aren't that relevant anymore, or for views. Either way, ignore the noise.

Lift heavy, sprint fast, jump high.

 

[JHF1870]

35 m workout today had to cut hip thrusts too exhausted.

10 front squats, 10 rdl back tp back 2 sets

Leg press alternating position.

Leg extension and hs curl

Adductor and abductor bw exercises.

Calf raises 2 sets.

Sets to 80/85%

POst hike too so great workout

 

[Mofra]

Back to a set of max chin ups of 19 today
Only one more to get back to my goal. Been stuck on 18 for weeks.

Dropping a kg from all the running probably helped.

 

[JHF1870]

Back to a set of max chin ups of 19 today
Only one more to get back to my goal. Been stuck on 18 for weeks.

Dropping a kg from all the running probably helped.

So who's #19

 

[Kram]

Think I got 8 pull ups last week.

 

[JHF1870]

Think I got 8 pull ups last week.

I've done 13 as a best years ago. If I do get down in weight I'll be aiming for 15+.

 

[Mofra]

So who's #19

Conor Budarick!

It's a pretty cursed number at the Bulldogs though