Strength Weight Training: Anything and Everything II

Aeglos

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Yeah true that! My coaches coach has got a lot of clients and is pretty well known in Brisbane so I’ve been following that IG page, there’s a bloke on there who is a podium finisher for a big comp here last year for the U100’s and I’ve been watching his videos leading into states for this year every week, I’ve got a long way to go :p. I’ll get there though, it’s a lot quicker to make gains at the start compared to a few years on so I’ll enjoy that while I can!

Are you going to watch the Arnold/Pro Raw in 8 weeks?
I’ll probably be helping out.
I gave Markos some chalk boxes on the w/e so he’s getting me tickets anyway haha.

Here’s a few good examples of guys burning out quick. All podiumed and/or won GPC nats or ProRaw. All done within 4-5 years. Kristos is the big one as iirc he still holds an all time record. Still trains (squatted 300+ @ 75) but little interest in competing.
https://www.openpowerlifting.org/u/gregggordon
https://www.openpowerlifting.org/u/jacksonmurrie
https://www.openpowerlifting.org/u/firaselachkar
https://www.openpowerlifting.org/u/kristospapanotis
 

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RU_

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I’ll probably be helping out.
I gave Markos some chalk boxes on the w/e so he’s getting me tickets anyway haha.

Here’s a few good examples of guys burning out quick. All podiumed and/or won GPC nats or ProRaw. All done within 4-5 years. Kristos is the big one as iirc he still holds an all time record. Still trains (squatted 300+ @ 75) but little interest in competing.
https://www.openpowerlifting.org/u/gregggordon
https://www.openpowerlifting.org/u/jacksonmurrie
https://www.openpowerlifting.org/u/firaselachkar
https://www.openpowerlifting.org/u/kristospapanotis
Oh awesome! A mate and I are considering heading to Melbourne for it from Brisbane because we both wouldn’t mind going to the Arnold Fest, and my coach is competing at Proraw as well as seeing Sebastian Oreb put on a masterclass. Just debating whether it’s worth the trip to stay in hostels for a couple of nights (can anyone recommend some cheap hotels around the Melbourne Convention Exhibition Centre? As we probably won’t have a car so Uber/taxi and walking is our transport).

I guess those guys might not want to live the tough lifestyle or clean eating and hard training while working and all that anymore? I dunno, haha.
 

Aeglos

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Looks like she competed in the 75kg weight class.
Not sure if USPA have a 2hour or 24hour weigh in (I suspect it's the latter but could be wrong) but it goes to show how much strength you can lose off a weight cut given it looks like she well and truly obliterated her comp PBs
 

RU_

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Looks like she competed in the 75kg weight class.
Not sure if USPA have a 2hour or 24hour weigh in (I suspect it's the latter but could be wrong) but it goes to show how much strength you can lose off a weight cut given it looks like she well and truly obliterated her comp PBs
Yeah she had been saying on the days leading up to it she wasn’t going to cut and just weigh in at her walk around weight which was under 75KG (just).

Still a weak bench but that deadlift is wicked.
 

RU_

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benneth

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I was away for 2 weeks , didn't train, at start of second week would wake up with a sore lower back that would fade away mid morning, this lasted until I got back and.... deadlfted! And just like that, no more pain! Deadlifts FTW. Just sayin'.
 

Aeglos

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Thoughts on something like this to improve ankle mobility?
https://vlifts.com/collections/fron...ifts™-heel-lift-inserts?variant=7526456852546

Squats are ruining me at the moment as it hurts my hip flexors like nothing else to hit parallel. If I raise my heels up with some plates under them it sorts it out.. or should I get some ankle mobility work thrown in a few times a week?
Tbh I’ve never used them (or even heard of them).
At $25 though they’re unlikely to break the bank if they turn out to be no good vs a $250 pair of weightlifting shoes.
They’re also unlikely to improve your ankle mobility (if anything they’ll do the opposite) but rather give off the impression of good ankle mobility.
 

RU_

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Tbh I’ve never used them (or even heard of them).
At $25 though they’re unlikely to break the bank if they turn out to be no good vs a $250 pair of weightlifting shoes.
They’re also unlikely to improve your ankle mobility (if anything they’ll do the opposite) but rather give off the impression of good ankle mobility.
Yeah not keen on having weightlifting shoes at this stage to be honest, but if I can get an elevated heel inside my flat shoes I’ll be happy. Might give em a crack while working on ankle mobility twice a week.
 

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Gralin

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Stretching and trigger ball work mainly. What can you suggest?

Baffles me how having my heels a tiny bit higher can let me squat so much easier and without pain.
You could do some screening if you haven't already to check your mobility out
There is lots out there on it re active and passive tests like Active Dorsiflexion tests where you lie against the wall and try and lift the balls of your feet off the wall and Active ankle plantar flexation where you point your toes

and passive weighted dorsiflexion - an example standing facing the wall with your big toe against the wall and flex the knee to touch the wall without lifting your heel, can you do it, and can you do it with your toe not touching the wall, and how far etc

stretching and rolling can help but you need to do specific exercises to help strengthen the ankle through the range of motion you want to achieve
 

Aeglos

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I was away for 2 weeks , didn't train, at start of second week would wake up with a sore lower back that would fade away mid morning, this lasted until I got back and.... deadlfted! And just like that, no more pain! Deadlifts FTW. Just sayin'.
Nothing like some exercise induced analgesia.
 

OhhhhhCyril

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So i am not sure if I am correct or not, but talking to my gym buddy on days off to stay under a calorie deficit and on weight training days to be sure to hit calorie surplus whilst trying to burn body fat and gain muscle.. trouble is I am struggling to get down those extra calories and because of this could be a reason I have hit a bit of a plateau.

Using that online app to log food, even when I add things like oats and peanut butter I am almost 1,000 calories short on most days and struggle to get anything down, since I started intermittent fasting my stomach has shrunk unbelievably. Any recommendations? Could this really be the reason why I am struggling a bit at the moment..

And secondly, gym has become such a big part of my life now, that I hate it when I don’t go.. I like to train at least 5 sometimes 6 days yet I’ve been told to cut a day.. if I feel good is there any reason not to go.. ? I have found because life is so hectic at the moment and I am working about 65hrs per week if I don’t go I feel worse.. my thought process Is more like don’t be a pussy and just do it, otherwise I’ll become lazy again and I refuse to let that happen anymore.

Should I be taking a rest day in between? Will I get better results so long as my diet is in check?
 

saj_21

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So i am not sure if I am correct or not, but talking to my gym buddy on days off to stay under a calorie deficit and on weight training days to be sure to hit calorie surplus whilst trying to burn body fat and gain muscle.. trouble is I am struggling to get down those extra calories and because of this could be a reason I have hit a bit of a plateau.

Using that online app to log food, even when I add things like oats and peanut butter I am almost 1,000 calories short on most days and struggle to get anything down, since I started intermittent fasting my stomach has shrunk unbelievably. Any recommendations? Could this really be the reason why I am struggling a bit at the moment..

And secondly, gym has become such a big part of my life now, that I hate it when I don’t go.. I like to train at least 5 sometimes 6 days yet I’ve been told to cut a day.. if I feel good is there any reason not to go.. ? I have found because life is so hectic at the moment and I am working about 65hrs per week if I don’t go I feel worse.. my thought process Is more like don’t be a pussy and just do it, otherwise I’ll become lazy again and I refuse to let that happen anymore.

Should I be taking a rest day in between? Will I get better results so long as my diet is in check?
Either cut or gain, doing anything in between achieves nothing. It seems like you are trying to do a lot of everything at one, cut, gain, IF....pick a goal and stick to it.

If your body feels ok then train 7 days a week, everyone is different what works for your mate won't work for you and vice versa.
 

EasternTiger

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Using that online app to log food, even when I add things like oats and peanut butter I am almost 1,000 calories short on most days and struggle to get anything down, since I started intermittent fasting my stomach has shrunk unbelievably. Any recommendations? Could this really be the reason why I am struggling a bit at the moment..
Yes that's why you're struggling.

Cut the intershitfad fasting and eat like a normal human being for 6 weeks until you can make up the calorie deficit.

Then reassess your diet when you're struggling less.
 

juss

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I've had to pull back from squats because I was starting to get knee pain as the weight increased, I realised this is because of knee valgas and anterior pelvic tilt. Basically my knees wobble and go inward on the descent of my squat, so I'm removing squats from my routine and replacing them with exercises and stretches for this issue and anterior pelvic tilt.

The rest of my program is staying the same, bench press, overhead press, deadlifts, barbell row.
 

EasternTiger

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Question fellow gymies.. I'm struggling to gain strength in my chest/bench. It seems like I've been stuck on the same weight for ages.
All the other compound lifts I've slowly progressed.
Ideas/tips?
You could improve your technique. Google David Tate Improve Bench Press and he'll have you contorted like a powerlifter in no time.

If you just want a bigger chest, use the weight you're currently stuck on and do more volume.
 
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Question fellow gymies.. I'm struggling to gain strength in my chest/bench. It seems like I've been stuck on the same weight for ages.
All the other compound lifts I've slowly progressed.
Ideas/tips?
Dial back the weight a little, increase reps and concentrate on the eccentric.
 

Gralin

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Question fellow gymies.. I'm struggling to gain strength in my chest/bench. It seems like I've been stuck on the same weight for ages.
All the other compound lifts I've slowly progressed.
Ideas/tips?
Are you doing anything other than barbell bench? Like Dips, DB Bench or narrow grip bench? Any accessories? How often do you bench?
 

HirdyLannister

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You could improve your technique. Google David Tate Improve Bench Press and he'll have you contorted like a powerlifter in no time.

If you just want a bigger chest, use the weight you're currently stuck on and do more volume.
Thanks, will check it out.
Dial back the weight a little, increase reps and concentrate on the eccentric.
I've tried dialing back and increasing rep range.
Are you doing anything other than barbell bench? Like Dips, DB Bench or narrow grip bench? Any accessories? How often do you bench?
I'm stuck at 90kg with the barbell, all I want is having 4x20kg plates lol.
I do bench/chest day once a week on the Monday, on a 2 week rotation changing accessories. Start off with the standard barbell bench and then add incline and decline machine one week then DB bench/incline with peck flies the second week.
 
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I'm stuck at 90kg with the barbell, all I want is having 4x20kg plates lol.
I do bench/chest day once a week on the Monday, on a 2 week rotation changing accessories. Start off with the standard barbell bench and then add incline and decline machine one week then DB bench/incline with peck flies the second week.
Are you able to add a second day per week or at least fit in some flat bench on another day (3 sets)?
 
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