Powerlifting/Strength Training Thread

  • Thread starter Deleted member 26533
  • Start date
Titus said:
Going to be doing a session with @The Spezial One and possibly a powerlifter/strongman friend of mine.

Not sure on what session like. Maybe deadlifts, because I rarely see anybody in Cleveland Road deadlift?
Click to expand...
I find it offensive how few people you actually see deadlifting in the gym. Probably the second most beneficial thing you can do in a gym. Great for the posterior chain and for building some serious f***ing triceps. However people seem to be pre-occupied with tricep kickbacks when it comes to the latter.
 


Has anyone done the madcow programme after stronglifts or know if it's any good? I've just started today, felt much better working up to the weight than doing 5x5. Managed 140kg x5 squats ok with a canny hangover this morning.

Attempted 1rm squat and dl on sat morning after my last session doing 5x5. got 170kg only just, massively failed at a 180kg attempt, controlled it down and had nothing to push back up with!!
Got a 210kg dl aswell but form was terrible, couldn't keep my back straight!
 
Deadlifts are superb. Nothing in the gym as satisfying for me as yanking a new PR clean off the floor.

My post training meal today was nice and calorie packed:

Chicken diced and seasoned in some Mexican chilli powder then fried with mushrooms, onions and peppers and a bit of garlic paste. Ate that with 2 tortillas (whacked some BBQ sauce in there), some potato wedges, 2 whole grain pittas, mixing bowl full of spinach and a glass of pure orange juice.

Approx:

80g protein
200g carbs
45g fat
 
What's everybody's favourite accessory movements then?

For squats at the minute like SSB squats and good mornings.

For deads - deficit deads & SLSL

Bench - Close grip bench and JM press
 
Squats - Front squats
Deads - Sumo and power cleans
Bench - Don't really do any other type of benching. OHP counts as an acessory for that I suppose, and dips.

Looked in the fridge, no veg. Fack. No idea which shops are open.
 
Titus said:
What's everybody's favourite accessory movements then?

For squats at the minute like SSB squats and good mornings.

For deads - deficit deads & SLSL

Bench - Close grip bench and JM press
Click to expand...
I like front squats and I would argue upto a point they're more beneficial than a back squat. I do deadlifts normally overhand and snatch grip, and at a deficit to get a greater range of motion. I rarely bench press these days, but often play around with hand position. OHP with barbell, and overhead squats are the other main movements I use.
 
Thurston said:
I like front squats and I would argue upto a point they're more beneficial than a back squat. I do deadlifts normally overhand and snatch grip, and at a deficit to get a greater range of motion. I rarely bench press these days, but often play around with hand position. OHP with barbell, and overhead squats are the other main movements I use.
Click to expand...

I agree that especially for various athletes that the front squat is favourable if they can pull it off safely and comfortably.

I should of added OHP, although I do it on a separate day to benching.

For back I literally just pick a vertical row one day and horizontal another. With some rear delts thrown in as a superset to triceps usually.
 
Titus said:
I agree that especially for various athletes that the front squat is favourable if they can pull it off safely and comfortably.

I should of added OHP, although I do it on a separate day to benching.

For back I literally just pick a vertical row one day and horizontal another. With some rear delts thrown in as a superset to triceps usually.
Click to expand...
Tbh I think OHP with a barbell is something everyone should be doing anyway.

For building muscles on my back, traps and shoulders, hang cleans and particuarly snatch grip high pulls are insanely good mate. Used to alternate them on seperate days something like, tuesday: complexes, deadlift, deadlift from deficit, snatch grip deadlift from deficit, snatch grip high pull, snatch. Thursday: complex, hang cleans, front squats, squat press, or something like that.

Put a lot of weight and muscle on pretty quickly.
 
Threw in a dumbbell complex today for my 'off' day:

reverse lunge x 12
romanian deadlift x 12
good morning x 12
front squat x 12
press x 6
bent over row x 6
floor press x 12

60 seconds rest, 4 times through.

Not a massive amount of weight but was certainly feeling a lot of burn by the last few reps!
 
A bloke at the gym has had his 9 year old son in with him who hit 25kg x 2 bench and just missed a 30kg x 1. Probably close to his body weight
 
Does anyone have any idea why I appear to have been brilliant at Stronglifts Workout A, and shit at Workout B for about the last 3 weeks? It's not so much the squats (although they were quite tough this morning), it's the other 2.

This week for example. On Monday I got 5x5 on my bench at 75kg (15kg more than I was ever able to bench before I started stronglifts!) and 5x5 row at 77.5kg (I had a couple of fails early on in the program - at about 40kg I think :lol: - but moved my grip inwards by about an inch and have progressed well). However, after deloading my OHP from 45kg to 40kg last week after 3 fails ina row, I only managed 5,5,4,4,4 at 42.5kg today. I then failed to hit 5 on my final warm up weight at deadlift, and the 135kg work weight may as well have been nailed to the floor - I had to enter a lonely big fat zero in my app!

Is it mentally because I've been struggling with my OHP? Or am I tiring myself out from my OHP and it's affecting my deadlift?
 
Mick Dundee said:
Does anyone have any idea why I appear to have been brilliant at Stronglifts Workout A, and shit at Workout B for about the last 3 weeks? It's not so much the squats (although they were quite tough this morning), it's the other 2.

This week for example. On Monday I got 5x5 on my bench at 75kg (15kg more than I was ever able to bench before I started stronglifts!) and 5x5 row at 77.5kg (I had a couple of fails early on in the program - at about 40kg I think :lol: - but moved my grip inwards by about an inch and have progressed well). However, after deloading my OHP from 45kg to 40kg last week after 3 fails ina row, I only managed 5,5,4,4,4 at 42.5kg today. I then failed to hit 5 on my final warm up weight at deadlift, and the 135kg work weight may as well have been nailed to the floor - I had to enter a lonely big fat zero in my app!

Is it mentally because I've been struggling with my OHP? Or am I tiring myself out from my OHP and it's affecting my deadlift?
Click to expand...

could be a couple of things, you could just need a bit of a rest week where you either don't work out or do say 60% of your work sets for the week just to recuperate. Or, it could be the 3 x a week heavy squats are too taxing. I no longer do heavy squats on workout B, just do about 80-90% of what i would do for squats on workout A so that I have plenty of juice left for OHP and deadlift.

mentally at least its a boost as I do find it daunting doing heavy squat sets so going into a session knowing I'm going for numbers which are very comfortable is actually quite nice!
 
Mick Dundee said:
Does anyone have any idea why I appear to have been brilliant at Stronglifts Workout A, and shit at Workout B for about the last 3 weeks? It's not so much the squats (although they were quite tough this morning), it's the other 2.

This week for example. On Monday I got 5x5 on my bench at 75kg (15kg more than I was ever able to bench before I started stronglifts!) and 5x5 row at 77.5kg (I had a couple of fails early on in the program - at about 40kg I think :lol: - but moved my grip inwards by about an inch and have progressed well). However, after deloading my OHP from 45kg to 40kg last week after 3 fails ina row, I only managed 5,5,4,4,4 at 42.5kg today. I then failed to hit 5 on my final warm up weight at deadlift, and the 135kg work weight may as well have been nailed to the floor - I had to enter a lonely big fat zero in my app!

Is it mentally because I've been struggling with my OHP? Or am I tiring myself out from my OHP and it's affecting my deadlift?
Click to expand...

How much are you eating?
 
Mick Dundee said:
Does anyone have any idea why I appear to have been brilliant at Stronglifts Workout A, and shit at Workout B for about the last 3 weeks? It's not so much the squats (although they were quite tough this morning), it's the other 2.

This week for example. On Monday I got 5x5 on my bench at 75kg (15kg more than I was ever able to bench before I started stronglifts!) and 5x5 row at 77.5kg (I had a couple of fails early on in the program - at about 40kg I think :lol: - but moved my grip inwards by about an inch and have progressed well). However, after deloading my OHP from 45kg to 40kg last week after 3 fails ina row, I only managed 5,5,4,4,4 at 42.5kg today. I then failed to hit 5 on my final warm up weight at deadlift, and the 135kg work weight may as well have been nailed to the floor - I had to enter a lonely big fat zero in my app!

Is it mentally because I've been struggling with my OHP? Or am I tiring myself out from my OHP and it's affecting my deadlift?
Click to expand...

I am exactly where you are mate!
The pressing exercises are a def weak ppont for me I feel like im never gonna progress further than my current maxes.
Form can only take you so far I think you eventually need to forget about seeing your abs and eating bigger along with hard graft.
Not sure when you start looking at 3x5 / 3x3? Im up at 3-5mins between sets which makes sessions very long
 
Jacksnuts said:
I am exactly where you are mate!
The pressing exercises are a def weak ppont for me I feel like im never gonna progress further than my current maxes.
Form can only take you so far I think you eventually need to forget about seeing your abs and eating bigger along with hard graft.
Not sure when you start looking at 3x5 / 3x3? Im up at 3-5mins between sets which makes sessions very long
Click to expand...

Eeek...

I couldn't be in the place that long like.
 
If your failing the warm up set then maybe your using to much weight/doing too many reps to warm up. For DL I would do 5x60kg then 2x 100kg + 2x any other warm up I needed until working set of 5.

I've just switched from 5x5 to a program where you work up to 1 set of your max weight instead of 5 and squat light on a wed (as someone else already said). - might be better for you

Increasing rest has helped me loads
 
Titus said:
How much are you eating?
Click to expand...

I found MFP too much of a faff, so haven't really been tracking it.

A typical day (Monday-Friday, weekends are less structured and have more snacks) looks like this:

Breakfast - 2 Shredded Wheat, 200ml glass of orange juice, 2 scoop protein shake with milk (when I'm not at the gym - I have it with water straight after the gym on a gym day)

Lunch - 6 dark rye Ryvita, half a large tub of cottage cheese (300g), small tub of fruit/nuts/seeds (about 80g - 2x200g bags last me a week), yoghurt

Tea - Varies day to day. Usually one of the following, all home made, and we always have peas, sweetcorn and carrots on the side:
  • Pasta bake made with Quorn sausages (wife's a veggie)
  • Spag Bol made with Quorn mince
  • Chilli made with Quorn mince and rice
  • 2 salmon fillets with rice or cous cous
  • Halloumi, couscous and roasted veg
Snacks: I always have a small tub of grapes mid morning and a cereal bar with a cup of tea at about 8pm. I've also started having a protein shake, made with milk, just before bed. Other snacks depend on what my office has in the "usual place" - today I've had a Danish biscuit and a handful of chocolate pretzels.
 
Mick Dundee said:
I found MFP too much of a faff, so haven't really been tracking it.

A typical day (Monday-Friday, weekends are less structured and have more snacks) looks like this:

Breakfast - 2 Shredded Wheat, 200ml glass of orange juice, 2 scoop protein shake with milk (when I'm not at the gym - I have it with water straight after the gym on a gym day)

Lunch - 6 dark rye Ryvita, half a large tub of cottage cheese (300g), small tub of fruit/nuts/seeds (about 80g - 2x200g bags last me a week), yoghurt

Tea - Varies day to day. Usually one of the following, all home made, and we always have peas, sweetcorn and carrots on the side:
  • Pasta bake made with Quorn sausages (wife's a veggie)
  • Spag Bol made with Quorn mince
  • Chilli made with Quorn mince and rice
  • 2 salmon fillets with rice or cous cous
  • Halloumi, couscous and roasted veg
Snacks: I always have a small tub of grapes mid morning and a cereal bar with a cup of tea at about 8pm. I've also started having a protein shake, made with milk, just before bed. Other snacks depend on what my office has in the "usual place" - today I've had a Danish biscuit and a handful of chocolate pretzels.
Click to expand...

Doesn't seem like enough in all honesty mate, what do you weigh?
 

Back
Top