Strength Weight Training: Anything and Everything II

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RU_

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Aug 6, 2010
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I failed 145 then tried and failed 142.5 after a 10 minute rest last week

Funny going at 100% or close to it just absolutely taxes ya, even with such low volume

Do you get trap/rhomboid area doms from benching heavy? I've noticed it once I go over 120
I typically get taxed on bench more than my other lifts, but it’s also a mental taxing as I hate benching so damn much.

Can’t say I do but I also haven’t benched 120kg before. I’ll inbox you a video of my bench, it’s shitty.
 

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I typically get taxed on bench more than my other lifts, but it’s also a mental taxing as I hate benching so damn much.

Can’t say I do but I also haven’t benched 120kg before. I’ll inbox you a video of my bench, it’s shitty.
2 things that helped my bench over the years

I also had a big mental block with benching in my late teens, I fell into the trap of the chest Monday brah workouts for a few years, so even when it was quiet and had free roam of the gym, some days I just wasn't mentally up for it be it a big day of school or work and if my first few sets of bench felt average I ended up just going through the motions the rest of the workout and it mentally affected my other lifts later in the week. Frustrated with either a dose of Mondayitis or the gym was just packed with every other brah benching that day, I made the call to end up benching later in the week when I was about 20 (so 2008) and did either back or legs or both on Mondays instead while my training mates stuck with chest, I felt those other muscle groups I could work into the pace of my workout better and even if I felt average from work or whatever I could salvage a workout by ramping the intensity up, supersetting etc, I squatted and deadlifted and stuff too those days, but I wasn't too bothered with what numbers I was hitting too, just trained largely by feel. But yeah, I enjoy benching these days though, hate squatting now, lol.

My bench also improved prioritising tricep work and a heap of row variations on back day over shoulder pressing variations. I used to love training shoulders and getting a shoulder pump but I probably only do standing OHP these days every couple of weeks and nothing heavy either, rather do lateral raises and incline bench to hit the delts these days, also keeps them relatively healthy with no major impingement problems (right shoulder has been a problem over the years, but I trained shoulders alot more back then)
 

2006_Eagles

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I typically get taxed on bench more than my other lifts, but it’s also a mental taxing as I hate benching so damn much.

Can’t say I do but I also haven’t benched 120kg before. I’ll inbox you a video of my bench, it’s shitty.

You find bench more taxing than an intense leg workout?

Wow
 

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go you pups

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Incline bench day today

Needed a lighter load, had to change from a low incline to a medium incline to squeeze the bench in with the lat pulldown at the back now, but will probably work fine (will use low incline for db presses instead)

3x7 at 90kg, probably a similar rep range to where I'm at flat benching 110kg, pretty sure I was only getting 5s and 6s at 90kg previously so I've likely improved here too.

Will hit the triceps hard on Saturday, so close grip bench there, maybe some OHPs too and a heap of cable variations

Still working towards that 145 bench in the days leading into Xmas, so probably the 22nd or 23rd I'll give it a crack
 

2006_Eagles

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Incline bench day today

Needed a lighter load, had to change from a low incline to a medium incline to squeeze the bench in with the lat pulldown at the back now, but will probably work fine (will use low incline for db presses instead)

3x7 at 90kg, probably a similar rep range to where I'm at flat benching 110kg, pretty sure I was only getting 5s and 6s at 90kg previously so I've likely improved here too.

Will hit the triceps hard on Saturday, so close grip bench there, maybe some OHPs too and a heap of cable variations

Still working towards that 145 bench in the days leading into Xmas, so probably the 22nd or 23rd I'll give it a crack

You must be yuge

Managed to damage the lower right corner of my right chest at F45 - doing this stupid dumbbell chest press thing where your upper back is on a Bosu Ball and you have to lift your ass off the ground and then do the pressing (essentially unsupported). Tell me that sounds biomechanically sound.

Oh, and they also think upright barbell rows with a super narrow grip isn't a one way ticket to snap city. Internal rotation central.

I swear some of the exercises they make you do there make look CrossFit look competent
 
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showdownhero

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on a journey through time and space
Speaking of incline bench. I’ve set myself a target of a 100kg 1RM, can currently do 80kg for 3 so hopefully not too far off
 

Mofra

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Incline bench day today

Needed a lighter load, had to change from a low incline to a medium incline to squeeze the bench in with the lat pulldown at the back now, but will probably work fine (will use low incline for db presses instead)

3x7 at 90kg, probably a similar rep range to where I'm at flat benching 110kg, pretty sure I was only getting 5s and 6s at 90kg previously so I've likely improved here too.

Will hit the triceps hard on Saturday, so close grip bench there, maybe some OHPs too and a heap of cable variations

Still working towards that 145 bench in the days leading into Xmas, so probably the 22nd or 23rd I'll give it a crack
Beast.
I've been including incline hex press as a second exercise in my chest day routine. Going light, good for keeping the ego in check.
Also doing pull ups as a second back exercise rather than a first back exercise, no more weight belt + plate needed.
 

Jugada

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You must be yuge

Managed to damage the lower right corner of my right chest at F45 - doing this stupid dumbbell chest press thing where your upper back is on a Bosu Ball and you have to lift your ass off the ground and then do the pressing (essentially unsupported). Tell me that sounds biomechanically sound.

Oh, and they also think upright barbell rows with a super narrow grip isn't a one way ticket to snap city. Internal rotation central.

I swear some of the exercises they make you do there make look CrossFit look competent

Jesus. I'd be handing my key in at the door on the way out. That's so many levels of garbage
 

go you pups

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You must be yuge
I'm 6"5 1/2 but need to shed a few kilos, basically look like a fat strongman/powerlifter atm

Managed to damage the lower right corner of my right chest at F45 - doing this stupid dumbbell chest press thing where your upper back is on a Bosu Ball and you have to lift your ass off the ground and then do the pressing (essentially unsupported). Tell me that sounds biomechanically sound.

Oh, and they also think upright barbell rows with a super narrow grip isn't a one way ticket to snap city. Internal rotation central.

I swear some of the exercises they make you do there make look CrossFit look competent
F45 basically is a variation of Crossfit in my books, lol

I've done those types of chest exercises on swiss balls with light dumbbells, but never a bosu ball

Yeah upright rows can be dodgy for some, I shelved it 2-3 years ago, try and look into doing a high pull instead (though I think high pulls are better utilised with dumbbells)
 

2006_Eagles

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I'm 6"5 1/2 but need to shed a few kilos, basically look like a fat strongman/powerlifter atm


F45 basically is a variation of Crossfit in my books, lol

I've done those types of chest exercises on swiss balls with light dumbbells, but never a bosu ball

Yeah upright rows can be dodgy for some, I shelved it 2-3 years ago, try and look into doing a high pull instead (though I think high pulls are better utilised with dumbbells)

I don't do upright rows in my routine but if I did, it would be with dumbbells
 

Deliverance

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I've finally reprogrammed myself to not default to chest and to focus on back and shoulders and that's going really well, especially back which is probably as wide as it's ever been.

But my triceps are ******* terrible. Pls halp. It's not like I don't focus a lot on them coz I love tricep training, but results are sub optimal
10 second eccentric dips, don't even do the concentric component. Just step back up again. Use a weight belt as well.
 

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Coolangatta

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I got up super early (5:30) and did a workout yesterday.

Deadlift 3x4 135kg, no backoff sets, OHP 3x9 42.5kg, failed to hit 9 reps on the third, but gonna give it two more goes and if I fail twice again I'll tweak it. I was cooked by the time I got to rows so I just did 3x10 DB Rows 20kg. Then 50 reps of lying leg raises and 20 minutes on the bike.

I didn't eat anything prior, just had water in between.

Has anyone else had experience with up at dawn workouts and how that'd that go for you and how'd you prepare for it? I found it hard but honestly I'd rather get it done before work than after. I don't mind coming home and getting on the bike but weights are a grind mentally after a long day.
 

Jugada

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Any form of morning exercise makes me want to vomit. Hate it. I love hitting the gym though so it's something to look forward to after working for me
 

revival_mode

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Jun 14, 2012
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Any form of morning exercise makes me want to vomit. Hate it. I love hitting the gym though so it's something to look forward to after working for me
same, gets me through the day a bit. although if you go in the morning then the mind set is as soon as work is done you can relax
 

RU_

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Anyone else here do a hot/cold therapy recovery method?

I used to frequent it in Brisbane a lot and only just found a place in WA that has a sauna and ice baths!
 

estibador

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Has anyone else had experience with up at dawn workouts and how that'd that go for you and how'd you prepare for it? I found it hard but honestly I'd rather get it done before work than after. I don't mind coming home and getting on the bike but weights are a grind mentally after a long day.

I work out in the mornings now. Used to be an evening guy when I was at uni but, like you said, I enjoy going for a run after work but find the idea of weights too mentally draining.

I just have a black coffee as soon as I get up then straight into the home gym. Sometimes feel a bit weak getting started but it doesn't take long to warm into it.
 

Mofra

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Has anyone else had experience with up at dawn workouts and how that'd that go for you and how'd you prepare for it? I found it hard but honestly I'd rather get it done before work than after. I don't mind coming home and getting on the bike but weights are a grind mentally after a long day.
I've been doing before-work workouts for years.
It's more about habit than anything else, once you've done it for a couple of weeks it becomes a lot easier.
I just down a black coffee before I go and that's it. Recently I've been putting a multivitamin/fizzy tablet in my water bottle for some flavour (Voost).

Fortunately WFH I don't need to force a shake down before heading to work, I can just cook an omelette after I'm logged on.
 

go you pups

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Did proper barbell OHPs for the first time in ages on Saturday

Worked up to just 35kg, but good to get into a rhythm, hang cleaned the weight up seeing my garage is too low for me and I don't have portable squat stands, so will see how much I can comfortably hang clean once I start putting more on the bar, maybe 50kg I'll notice it
 

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Squeezed 100kgs of bumpers onto the weight horn carriage on the lat attachment, takes the weight ok, though I do worry about the longevity of the pulleys as they're a thick hardened plastic, but plastic all the same, aluminium pulleys are far superior generally
 

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