Strength Weight Training: Anything and Everything II

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estibador

purple haze
Mar 2, 2007
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So I've just finished building my own place and I've converted the front living room into a home gym. Pretty happy with how it's turned out.

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RobbieGray17

Brownlow Medallist
Sep 19, 2007
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Anyone struggled with workouts on night shift.

i hadnt worked out this week because of it, but went to the gym this morning after quite possibly my shittiest shift ever. Dealing with bs all night.

I ate well, plenty of carbs, protein, water. Woke up at 11pm before my last shift. Got to the gym and my 1 arm hang best was 36 seconds, and I could barely manage 14 seconds. Other exercises were about 50% so I packed up and went home. Im going to sleep and try the rest of my workout later, then stagger back to a day time routine.

Ive had bad workouts from overtraining but not this bad even on night shift, unless Im unwell or somethijng. Hopefully I can get back on tomorrow
 

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Teagueeee15

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Sep 15, 2004
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Anyone struggled with workouts on night shift.

i hadnt worked out this week because of it, but went to the gym this morning after quite possibly my shittiest shift ever. Dealing with bs all night.

I ate well, plenty of carbs, protein, water. Woke up at 11pm before my last shift. Got to the gym and my 1 arm hang best was 36 seconds, and I could barely manage 14 seconds. Other exercises were about 50% so I packed up and went home. Im going to sleep and try the rest of my workout later, then stagger back to a day time routine.

Ive had bad workouts from overtraining but not this bad even on night shift, unless Im unwell or somethijng. Hopefully I can get back on tomorrow

Don’t worry - I train at nights and can randomly have these problems as well and had one on Monday/Tuesday. I reckon it happens once a week at least despite consistent diet and movement patterns during the day. I can sympathise as I get really down when it happens and it weighs on my mind when I’m in bed trying to sleep.

Monday/Tuesday over head pressing went like this, before I gave up.

Set 1 - 3 reps at 57.5kg (would have failed on 4th rep)
Set 2 - 5 reps at 55Kg
Set 3 - 5 reps at 55kg
Set 4 - 4 reps at 55kg (failed on the 5th rep)

Then yesterday it went like this (best ever session)

Set 1 - 5 reps at 57.5kg
Set 2 - 5 reps at 56kg
Set 3 - 5 reps at 56kg
Set 4 - 5 reps at 56kg
Set 5 - 5 reps at 56kg
Set 6 - 5 reps at 55Kg
Set 7 - 5 reps at 55kg
Set 8 - 5 reps at 55kg
 

go you pups

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Jun 27, 2013
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Popped in to NC Fitness in Hallam this arvo to grab a couple pairs of dumbbells to see me out for the summer.

If you live in the southeast/Gippsland, east or bayside areas of town I'd highly recommend you check them out. Good range of equipment for crossfit, strongman and general strength, alot of leg machines there. Well priced, dumbbells and plates at $3.50 per kilo still (everyone else is going up in that regard)

Bit of a hike for me coming from the west, but I think they'll be useful if I buy in bulk every 12-24 months from now on. Their commercial fat pad flat bench is a beast, will be on my 2022 shortlist.
 

2006_Eagles

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I feel like this is a pretty good back blueprint


T-Nation always brings the goods
 

2006_Eagles

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Anyone struggled with workouts on night shift.

i hadnt worked out this week because of it, but went to the gym this morning after quite possibly my shittiest shift ever. Dealing with bs all night.

I ate well, plenty of carbs, protein, water. Woke up at 11pm before my last shift. Got to the gym and my 1 arm hang best was 36 seconds, and I could barely manage 14 seconds. Other exercises were about 50% so I packed up and went home. Im going to sleep and try the rest of my workout later, then stagger back to a day time routine.

Ive had bad workouts from overtraining but not this bad even on night shift, unless Im unwell or somethijng. Hopefully I can get back on tomorrow

I used to come off nightshift and go into something like F45 I had booked into

Group training has a lot of benefits. I'm someone who really gets the best out of it, outside of those who phone it in
 

2006_Eagles

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Re: Weight Training: Building Muscle

I quite enjoy it. It's the only day where you can almost break PB's on a weekly basis.

Lol, I only enjoy the end result. It's super pain central to get your legs to grow, ******* hate it

I can get my back to grow and jerk off to every second of it. fu** legs

Having said that, I have been putting myself through excruciating pain with every leg press and squat variation you could think of and seeing growth. I'm proud of that
 

Coolangatta

Premiership Player
Oct 27, 2007
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For Zercher squats, I've been following a linear pattern that goes like
3×5
79%​
3×4
81%​
3×3
83%​
3×2
86%​
3×5*
79%​
3×4
81%​
3×3
83%​
3×2
86%​

I was wondering if you were following that scheme, what you'd do to accumulate extra volume for that exercise on that day, and what you'd do on the alternative day of the week if you did Zercher's again. I like doing them twice a week, I just need to round out the rest of my programming. I have the rest of my exercise volume covered pretty well.

Edit: What I'm doing is an alt version of Wendler's 1000% awesome leader but the two cycles go for a month each and my TM is my 1RM.

So, in Wendler's, in this template, you do 5sPRO squats (3x5, warm-ups not included) on day 1 and 5x5 80-85% on day 3. Low squat volume, arguably, at 40 reps a week; more if you add single-leg assistance work, I guess.

I've been tweaking around the volume in my first cycle but want more consistency for the second.

I was thinking of my day 3 being 5x5, but since Wendler's is 5x5 80-85% of TM and I'm using a 1RM, 5x5 @ 80-85% of my 1RM sounds horrible, especially since I'm already doing one heavy day, so I was thinking of doing 70-75% 5x5 as my "lighter" day.

For 3x4 maybe take off 5-10% and do one back off set, 3x3 I could do two back off sets, and to change it up, take off 20kg or 20% from 3x2 and do one AMRAP set.

What do you think? I used to think I should hit 24-25 reps for Zercher's per session, but since I'm dealing with higher TM percentages on heavy days, I should be fine hitting 15-16 reps.
 
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go you pups

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Cleared the 145kg this time around

I probably spent far too much time on the warm up/pyramid last time around 3 and a half weeks ago.

I think last time I went something like

50 for 10
70 for 10
100 for 5
120 for 3 (probably 1 rep too much)
130 for a single
140 for a single (maxed out here obviously)
Then failed 145 and 142.5

This time I went
Band work for warm up, shoulder mobility, pulls and presses.
12.5kg dumbbell presses and rows for a bit of extra activation/ROM

Then went over to bench
50 for 10
70 for a very slow 6 focusing on ROM
100 for 4
120 for 2
130 for a single
Then got in my 145

The left side was a little sluggish and there was a sticking point but I got through it, once the triceps kicked in in the top half of the lift I felt relatively comfortable and wasn't struggling to rack it

I think if I were to compete I'd say 135-140 would be my range as I'd probably fatigue a little waiting for the press command, other than that I ticked off the PB on the bucket list, but most importantly it was a PB that happened post back injury

So yeah, I think next year and beyond to improve on bench next time to get to that 150kg milestone I'll need to

1. Improve the left side, so will probably do a 6-8 week cycle primarily dumbbell pressing, maybe see how I go pressing 2.5lb heavier on the left side compared to the right with the Ironmasters

2. Tempo bench, particularly hitting the initial half of the concentric (my unrack and eccentric is pretty sound, so not sure I'll need much concentric work). Maybe some cheat half rep work?


Anyways, my summer hypertrophy block starts from now, targeting fat loss mainly, will take it easy next week then I'll ease into it after New Years
 

RU_

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You guys with a big bench - this is what goes through my mind, is it different for you guys?

1. Set up behind the bar, swing through to make somewhat of an arch, locking my lats down.
2. Un-rack the bar
3. Lock my lats down as hard as possible.
4. Bring the bar to my chest, touching my sternum basically.
5. Pressing and pushing through the floor.

All the tightness is in my upper centre back though and not my shoulders/chest. Should I be tight through my shoulders more? Forget about my lats?
 

go you pups

Hall of Famer
Jun 27, 2013
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You guys with a big bench - this is what goes through my mind, is it different for you guys?

1. Set up behind the bar, swing through to make somewhat of an arch, locking my lats down.
2. Un-rack the bar
3. Lock my lats down as hard as possible.
4. Bring the bar to my chest, touching my sternum basically.
5. Pressing and pushing through the floor.

All the tightness is in my upper centre back though and not my shoulders/chest. Should I be tight through my shoulders more? Forget about my lats?
My benching background was initially however the brahs did it on Mondays (wide grip, shoulder dominant, too much internal rotation). Though I snapped out of that stupidity in my early 20s and adopted a slightly narrower grip with my pinky/ring fingers around the powerlifting marks and that took the pressure off the shoulders and allowed the triceps to work more efficiently. Though my bench is still fairly upper body dominant rather than full body due to a lack of back arch, though once I get a proper powerlifting bench I hope it'll become more of a full body movement.

In regards to routine/cues that have worked for me though

1. I make sure the bench is in the right centred position in my rack (though I'll do this with an unloaded bar or with only 50-60kgs)

2. Then I make sure the bar is safely in position at the front of my J cups then make sure the bar is centred and that the bar is around forehead/eye level, I find that's the most comfortable unrack/rack starting/finishing position for me. Down towards the tip of my nose is a little close and doesn't give me enough time to go through a comfortable unrack/eccentric path, I kinda feel I may fall forward in the lift if that starting position is too far down.

3. I don't have much of an arch, but after the bar/bench is in place, I then find the right glute/feet/scapula position and brace/retract, they are a constant and don't move (though I do wiggle the feet sometimes when struggling which I shouldn't)

4. Your lats and triceps will activate on the unrack as long as your scaps are safely retracted, I find the lats will be secondary to your scaps but they will be engaged through the whole lift and probably moreso with the bigger the back arch you have. Scaps, glutes, foot drive are most important. Your shoulders are important as a stabiliser on the unrack/eccentric working in tandem with the scaps, lats and triceps but focus on the main areas staying tight (scaps, glutes, foot drive) and transferring that pressure away from the triceps/shoulders to the pecs on the eccentric, then back onto the triceps come lockout. The way I bench my shoulders should only be a secondary factor to the pecs contracting, however the bigger the back arch may put increased pressure on the shoulders instead of the triceps on lockout due to shorter ROM.
 

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Themanbun

Norm Smith Medallist
Apr 19, 2019
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You guys with a big bench - this is what goes through my mind, is it different for you guys?

1. Set up behind the bar, swing through to make somewhat of an arch, locking my lats down.
2. Un-rack the bar
3. Lock my lats down as hard as possible.
4. Bring the bar to my chest, touching my sternum basically.
5. Pressing and pushing through the floor.

All the tightness is in my upper centre back though and not my shoulders/chest. Should I be tight through my shoulders more? Forget about my lats?

Only difference for me is I push through my feet rather than through the floor from the chest.
 

2006_Eagles

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Sep 6, 2015
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Drinking coffee, especially on an empty stomach is supposed to suppress appetite, but for me it makes me ravenous

Anyone else similar?

Note: I usually use a (small) teaspoon of brown sugar and a dash of milk, so it triggers a metabolic reaction, but a black coffee probably wouldn't (with at least 2 teaspoons of coffee)
 
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estibador

purple haze
Mar 2, 2007
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Yeah it would be the sugar provoking an insulin response.

I drink black coffee every morning as part of IF and it works a treat. I drink decaf black coffee all day during longer fasts and it definitely suppresses appetite.
 

Coolangatta

Premiership Player
Oct 27, 2007
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Got back into it this morning after no lifting since the 23rd. I'm trying a variant of the Greyskull Phraks. My version looks like:

A: Zercher 2x5 + 1x5 AMRAP, Barbell Rows, 2x5, 1x5 AMRAP, Overhead Press/Incline Dumbbell Press 2x5, 1x5 AMRAP (alternating day 1 and 3).
B: Deadlift (not sure whether to do 1 set AMRAP or 3 sets of 5), alternate OHP/Incline.

On both A and B days, I'll do push, pull, and single-leg/core assistance covering ab work, arm work, glute-ham work, and back work. Calves are the only ones I'm really missing. Lat work, too, I guess.

Does anyone familiar with Greyskull programs know what the intermediate looks like?

I like the look of it. It took me less than an hour to complete today's session, including the assistance work.

I dropped 15kg on my last Zercher set, though. Why? Because even though my form for my first two sets of 5 was okay, my bar speed was slow. It was hard. In my last set, I managed 11 reps with better bar speed.

It looks like you need microplates to do this program properly, so for now (I will be eventually making some renovations and upgrades), I'll only increase weight by 2.5kg when I can do at least 10 reps with decent bar speed on the non-deadlift major lifts. But I like linear progression as much as I can possibly use it.

Edit: One last thing. Because the incline press isn't a major lift, should I consistently do the overhead press 2x a week instead of alternating since OHP is a major lift?
 

Coolangatta

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Oct 27, 2007
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tl;dr version of my previous post: is there an intermediate version of Greyskull phraks? It's not something I need to think about yet because my upper body numbers need beefing up, and I've scaled back the weight a bit because 5-7 grinding, low-speed reps are different than 5-7 smooth reps.

I can do about 115-117.5kg Zercher's for 3-5 reps, but my movement is slow, and the likes of Wendler want you doing those reps as fast as you'd do 40-50% reps.

edit: I am the type to overthink and analyse these sorts of things, though. I like phraks because the increments are small and larger increases aren't recommended unless you hit 10 reps. So, I suppose if I could grind out 8-11 reps I could increase my TM as opposed to a 5-6 rep grind which would definitely indicate it's too heavy.
 

Coolangatta

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I really need a new barbell to progress my training in the long term. I was thinking of using my tax refund + extra to splurge on this set. My only concern is this: are those plates going to fit on my trap bar fine?

Because I want to eventually use my trap bar, too, once my renovations are complete and I create more space in my workout room. I also want to get some microplates that will fit my trap bar and Olympic barbell once I get one.

 

RU_

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Aug 6, 2010
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I really need a new barbell to progress my training in the long term. I was thinking of using my tax refund + extra to splurge on this set. My only concern is this: are those plates going to fit on my trap bar fine?

Because I want to eventually use my trap bar, too, once my renovations are complete and I create more space in my workout room. I also want to get some microplates that will fit my trap bar and Olympic barbell once I get one.

I think they’ll fit. Pretty sure the trap bar has the same bar loading length and circumference as a barbell.
 

Coolangatta

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I think they’ll fit. Pretty sure the trap bar has the same bar loading length and circumference as a barbell.

And these should do the trick for microplates fitting the trap bar and Olympic barbell, yeah? Most the Verve ones are out of stock. Just need some 2.5's and 5's and I'm set.

Later on I can add a pull up bar and Plyo box and get a pretty good variety of exercises.

 

RU_

.-.-.-.-.-.-.-.
Aug 6, 2010
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Australia
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And these should do the trick for microplates fitting the trap bar and Olympic barbell, yeah? Most the Verve ones are out of stock. Just need some 2.5's and 5's and I'm set.

Later on I can add a pull up bar and Plyo box and get a pretty good variety of exercises.

Should do. Not sure if they’ll fit with the 200kg loaded up though.
 

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