Strength Weight Training: Anything and Everything II

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April has been a funny month for me.

Absolutely smashed out some big squat gains, went to the Grampians and did a fair bit of work doing some trails around there, also ate out a lot and drank a bit between holidays and work trips.

My weight is up a bit from that which offsets the gains a little
 

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Aeglos

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Can you dumb it down for me? :p

It’s basically saying what you believe about your genetics has more impact than your actual genetics lol.
Essentially if you believe your genetics suck your physiology will actually shift that way and you’ll become “less responsive” to weight training etc than if you thought you were king s**t and earned the nickname Swag because of the way you walked
 

EasternTiger

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I like to leave plenty of room under my arms for my imaginary lats to grow into.

gif-king-6519a1a066d2f816c366d9a202f47c87.gif
 

Aeglos

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With Easter and a bye meaning no footy the past couple of weekends it's meant I've managed to get in some weight training that is more akin to what I was doing when I was powerlifting (albeit with less weight and volume than I was doing previously).
Sounds funny given we're only a game into the season but I'm looking forwards to lifting "full time" once the season is done. Having a good year or so where I've been lifting more for shits and giggles has been good for motivation, and having dropped some volume which was masking a few weak areas I've managed to become more dialed in on what I need to work on (and therefore should make my training more efficient)

Week 1
Monday 15.04.2019
(1A) landmine rotations - 4x12
(1B) standing high cable row - 4x15
(1C) seated dumbbell press - 4x20
(2) football bar bench press + yellow bands (~40kg)
45kg - 9x3
(3) incline barbell press
65kg - 1x4
45kg - 1x15
(4A) seated barbell shrugs - 4x12
(4B) elbows out kettlebell triceps extension - 4x10
(5A) kettlebell hammer curl - 3x15
(5B) band triceps extension - 3x30

Tuesday 16.04.2019
(1A) seated hamstring curl - 4x40
(1B) standing hip adduction - 4x30
(1C) seated quadriceps extension - 4x30
(2) box squat + green bands (~60kg)
80kg - 12x2
(3) pin 3 deadlift
180kg - 1x3
190kg - 1x1
200kg - 1x1
205kg - 1x1
(4) giant cambered bar seated good morning - 4x15
(5A) standing hip flexors - 4x15
(5B) standing calf raise - 4x15

Thursday 18.04.2019
(1A) chest supported lateral raise - 4x30
(1B) reverse hyper - 4x20
(1C) push ups - 4x20
(2) bow bar bench press + yellow bands (~40kg)
65kg - 1x1
67.5kg - 1x1
70kg - 1x1
50kg - 1x6
(3A) underhand grip pull up - 4x10
(3B) standing kettlebell press - 4x10
(4A) standing ab wheel - 3x8
(4B) neutral grip tricep extension - 3x20
(5) ballistic band shoulder internal rotations - 3x20

Saturday 20.04.2019
(1A) standing calf raise - 4x25
(1B) seated hip abduction - 4x25
(1C) seated quadriceps extension - 4x50
(2) harness front squat
90kg - 1x1
95kg - 1x1
100kg - 1x1
(3) 20cm deficit deadlift w/cambered bar
95kg - 1x6
(4) glute ham raise - 4x12
(5) 90deg back raise - 4x15

Week 2
Monday 22.04.2019
(1A) landmine rotations - 4x10
(1B) standing high cable row - 4x20
(1C) high incline dumbbell press - 4x20
(2) football bar bench press + pink bands & 1 chain (~35kg total)
45kg - 9x3
(3) bench press w/hanging kettlebells
64kg - 1x5
48kg - 1x15
(4A) EZ bar upright row - 4x15
(4B) incline elbows out dumbbell extension - 4x12
(5A) kettlebell chest fly - 3x12
(5B) reverse EZ bar bicep curl - 3x20
(6) band pull apart - 2x50

Tuesday 23.04.2019
(1A) band assisted glute ham raise - 4x20
(1B) supine hip adduction - 4x20
(1C) reverse nordic quad exercise - 4x10
(2) box squat + green bands (~60kg)
100kg - 10x2
(3) 20cm deficit deadlift w/cambered bar
95kg - 3x5
(4) stiff leg band march - 3x90"
(5) safety squat bar seated good morning - 4x25

Thursday 25.03.2019
(1A) chest supported lateral raise - 4x20
(1B) reverse hyper - 4x20
(1C) push ups - 4x20
(2) pin #3 bench press + 3 chains (~45kg)
80kg - 1x1
90kg - 1x1
95kg - 1x1
(3) pin #3 bench press
110kg - 3, 3, 2
(4A) standing ab wheel - 4x10
(4B) decline dumbbell triceps extension - 4x15
(5) wide grip pull up - 3xAMRAP
(6) 4-way neck exercises w/band - 2x15

Saturday 27.04.2019
(1A) standing band ab pulldown - 4x30
(1B) 90deg back raise - 4x25
(1C) seated hip abduction - 4x25
(2) high bar squat
140kg - 1x1
145kg - 1x1
150kg - 1x1
(3) nordic hamstring curl eccentrics - 4x3
(4) hip/quad raise - 4x3
(5) Copenhagen adductor bridge - 4x15"

Even just from the last two weeks it seems obvious that for my squat and deadlift if I can't get to the midpoint of the lift with a bit of momentum and the position I do standing good mornings in (I've done 140kg x 5 on them previously) I struggle (quad/glute limitation) and that my chest is probably the biggest weak point of my bench (in the past 2 months I've discovered that I actually seated OHP more than I incline press and bench more in a close grip than a regular comp grip lol)
 
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Themanbun

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Anybody tried a one set 'til failure per exercise tactic?

Currently doing so to save time in the gym while I dedicated 80% of my gym time to my rehab, and I've got to say, I'm certainly pushing myself a lot harder than I thought I could when I was doing four working sets.
 

Aeglos

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Anybody tried a one set 'til failure per exercise tactic?

Currently doing so to save time in the gym while I dedicated 80% of my gym time to my rehab, and I've got to say, I'm certainly pushing myself a lot harder than I thought I could when I was doing four working sets.

I’ve done it in the past but have always preferred a death by 1000 cuts approach with lots of sub-maximal sets.
 

saj_21

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For most of this year, I’ve done a bit of a bro split - one body part each day. But have only been doing 12-16 sets. Split into 4 exercises. The first 2 sets are warm up, 3rd is like an intermediate set and the final set is to failure.
 
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on a journey through time and space

Aeglos

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https://summit.news/2019/04/30/transgender-athlete-smashes-four-womens-powerlifting-records/
SJ7RsxA.png


her world record total was 440.5kg

see here
https://www.instagram.com/75marylifts

The same weight division australian record (not world record) in men's masters powerlifting is 760kg

https://powerliftingaustralia.com/australian-records/mens-raw-records/

Powerlifting WR are a bit of a joke. They’re basically uncontested 90% of the time due to the spread of federations, weight classes, age groups, judging requirements etc (I know there’s been points in time where an Australian national record has been above the fed WR, but as we had no international judges here it couldn’t count as a WR)

If an argument is going to be made against trans athletes then a better example should’ve been picked; the winner of her weight class at the Kern Open on the same weekend totalled 677.5kg lol
 

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Powerlifting WR are a bit of a joke. They’re basically uncontested 90% of the time due to the spread of federations, weight classes, age groups, judging requirements etc (I know there’s been points in time where an Australian national record has been above the fed WR, but as we had no international judges here it couldn’t count as a WR)

If an argument is going to be made against trans athletes then a better example should’ve been picked; the winner of her weight class at the Kern Open on the same weekend totalled 677.5kg lol
The arguments are self evident, I just picked a random example
 

raskolnikov

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Can someone explain to me the science behind a bench press using 22.5kg dumbbells being harder than a 60kg bar bench press?
 
Can someone explain to me the science behind a bench press using 22.5kg dumbbells being harder than a 60kg bar bench press?
Engagement of independent stabilisers?

Any lift fails at it's weakest point and the recruitment of more muscles = greater chance of finding a weak point.
Uneducated guess.
 

Aeglos

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Can someone explain to me the science behind a bench press using 22.5kg dumbbells being harder than a 60kg bar bench press?

If I told you that barbell bench press was harder than using a plate loaded lever machine would you understand why?
The same principle(s) apply when comparing DB presses to BB, or why a ring push up/dip is harder than the regular version.
 
Powerlifting WR are a bit of a joke. They’re basically uncontested 90% of the time due to the spread of federations, weight classes, age groups, judging requirements etc (I know there’s been points in time where an Australian national record has been above the fed WR, but as we had no international judges here it couldn’t count as a WR)

If an argument is going to be made against trans athletes then a better example should’ve been picked; the winner of her weight class at the Kern Open on the same weekend totalled 677.5kg lol
Props to Pocketrocket who smashed the Kern! Australia’s on the map lately!
 

Aeglos

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I feel like my dislike for 1RM calculators and programs that rely too heavily on percentages has been vindicated by this single infographic haha
 

Aeglos

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And this is why we bench on monday, otherwise known as International Day of Chest, and not friday.

By friday you're so hammered physically and mentally that percentages go out the window, and you'll be lucky if you can do flyes with the pink dumbells in the ladies gym.

When I can I normally bench on Wednesday and Saturday 🤷‍♂️
 

Aeglos

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Bench every day crew checking in

Jokes aside, benching 5-6 days a week is a pretty standard plateau buster for powerlifters.
Seems to work better for chicks, but I know a guy that was benching 235-240kg for a couple of months and went to 250kg in a t-shirt.
 

Aeglos

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Craziest example I’ve seen was a friend (35 y/old mum of 2) who took her bench from 110kg to 122.5kg in 7 months benching 4 days a week the whole way through.
Might not sound like heaps but she’d basically been tracking on 10kg a year for the previous 3 years so to basically double her progress is insane (2014 her bench was in the 80s, 2015 in the 90s, hit 100kg early in 2016, 110kg in March 2017 then came out with 122.5 in October of 2017).
 

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