Powerlifting/Strength Training Thread

FReaK

Striker
Been working my way through stronglifts for the third time since I started (due to the numerous lockdowns). Been frustrating but I'm almost back up the the weights i was lifting the first time round. I'm eating in a deficit though and it's starting to get quite challenging. I'd like to try and drop a bit more body fat over the next 6 weeks but not at the expense of injury. Any ideas how I can tweak what I'm doing to make it more appropriate? Is it just a question of keep doing the same exercises (I like doing them), dropping the weight and upping the reps? Or should I change the routine entirely?

Any advice would be appreciated. Thanks.
 


mediaclee

Central Defender
Been working my way through stronglifts for the third time since I started (due to the numerous lockdowns). Been frustrating but I'm almost back up the the weights i was lifting the first time round. I'm eating in a deficit though and it's starting to get quite challenging. I'd like to try and drop a bit more body fat over the next 6 weeks but not at the expense of injury. Any ideas how I can tweak what I'm doing to make it more appropriate? Is it just a question of keep doing the same exercises (I like doing them), dropping the weight and upping the reps? Or should I change the routine entirely?

Any advice would be appreciated. Thanks.
I’d usually incorporate lighter weights with higher rep ranges whilst in a deficit, to avoid any unnecessary strain and possible injury through lifting close to max.

When you say you like doing the same exercises, do you mean you like doing the movement or the movement+low rep range? Because you could definitely keep the same movement, lower the weight and increase the reps (whilst in deficit and burning fat). A compound based, high rep routine completely shreds the fat I’ve found.

You could also run a 6 week hypertrophy routine designed specifically for fat loss in a deficit. Completely up to you!

It sounds like you already know everything I’ve said, but a 6 week deficit followed by a few months in a surplus doing strong lifts would have you in great shape for the New year :cool:
 

FReaK

Striker
I’d usually incorporate lighter weights with higher rep ranges whilst in a deficit, to avoid any unnecessary strain and possible injury through lifting close to max.

When you say you like doing the same exercises, do you mean you like doing the movement or the movement+low rep range? Because you could definitely keep the same movement, lower the weight and increase the reps (whilst in deficit and burning fat). A compound based, high rep routine completely shreds the fat I’ve found.

You could also run a 6 week hypertrophy routine designed specifically for fat loss in a deficit. Completely up to you!

It sounds like you already know everything I’ve said, but a 6 week deficit followed by a few months in a surplus doing strong lifts would have you in great shape for the New year :cool:
Thanks for the reply mate. Yeah, I really like doing the movements. Never done them in anything but a 5x5 format. Any advice on that sets and reps I should do instead? My knees are taking a bit of a battering at the minute. 44 years old as well. 😅

Have you any decent links to the 6 week hypertrophy routine you mentioned?

Also, if I were to stick with the lifts I'm doing, what percentage of my current weights should I drop down to?
 
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mediaclee

Central Defender
Thanks for the reply mate. Yeah, I really like doing the movements. Never done them in anything but a 5x5 format. Any advice on that sets and reps I should do instead? My knees are taking a bit of a battering at the minute. 44 years old as well. 😅

Have you any decent links to the 6 week hypertrophy routine you mentioned?

Also, if I were to stick with the lifts I'm doing, what percentage of my current weights should I drop down to?
4x10 always works a treat as a baseline for hypertrophy for me. Then again, I’ve made some good progress doing 4xAMRAP with even lighter weight, the pump is unreal.

6 weeks off from heavy squats and deadlifts could be a welcome break for knees under pressure - do you use knee sleeves? Highly recommend for extra support.

There wasn’t a specific routine in mind - just that it would fit with your idea (6 more weeks of deficit, fat loss focus, possibility of a short break from lifting heavy) - if you were to search for a hypertrophy PPL (Push,Pull,Legs) or Upper/Lower split they’ll be plenty online. Also depends on how many days you’re gonna be lifting.

In terms of percentage, you want to still keep an emphasis of progressive overload no matter what, so start with something light on week 1 maybe 50% of your 1RM, and go up 5% each workout / week depending on how your body feels. It doesn’t take long for 10 rep sets, on compound movements, to start feeling like murder after a long time on a strong lifts routine!
 
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FReaK

Striker
4x10 always works a treat as a baseline for hypertrophy for me. Then again, I’ve made some good progress doing 4xAMRAP with even lighter weight, the pump is unreal.

6 weeks off from heavy squats and deadlifts could be a welcome break for knees under pressure - do you use knee sleeves? Highly recommend for extra support.

There wasn’t a specific routine in mind - just that it would fit with your idea (6 more weeks of deficit, fat loss focus, possibility of a short break from lifting heavy) - if you were to search for a hypertrophy PPL (Push,Pull,Legs) or Upper/Lower split they’ll be plenty online. Also depends on how many days you’re gonna be lifting.

In terms of percentage, you want to still keep an emphasis of progressive overload no matter what, so start with something light on week 1 maybe 50% of your 1RM, and go up 5% each workout / week depending on how your body feels. It doesn’t take long for 10 rep sets, on compound movements, to start feeling like murder after a long time on a strong lifts routine!
Yeah I've got some 7mm knee sleeves I wear to squat in. So much more comfortable squatting these days.

An I right in thinking that I can roughly approximate my 1RM by adding 20kg to all my current lifts?

Probably going to do what you've suggested then starting next week. Keep the same format but chance to 4x10 rather than 5x5.

I train 3 times a week on weights and do 1hr on the stationary bike on my off days.

It's a shame you can't alter the sets and reps in the settings of the stronglifts app as I find it much easier to keep track of everything rather than using pen a paper.

Unless there is an app you're aware of you could point in my direction?

I appreciate all the replies mate. Thanks a lot. 👍
 

Simpsyla

Central Defender
I’d like some advice, please.

I currently train 3 times a week, full body. 2 exercises per muscle group e.g.

Push: Bench
Pull: Chin-ups
Push: OHP
Pull: dumb bell curls/row
Legs: squat/deadlift
Farmers walks

I swap bench and ohp on alternative days, and sometimes do deadlift first while my grip is decent.

My question:

Is it better to do the x2 push/pull movements consecutively? I.e.

Push: Bench
Push: OHP
Pull: Chin-ups
Pull: dumb bell curls/row
Legs: squat/deadlift
Farmers walks

I would obviously not be able to lift as much on OHP after the bench press, but in the next session I’d do OHP first.

Or doesn’t it really matter?
I can only speak from personal experience but when I was benching 3*/week and then in one session OHP came next I lost a lot from OHP. If I have two exercises for the same body part in one session I try and put a different body part in-between to give the first part a rest.
S
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Finished this a bit earlier than scheduled after skipping a deload week and pretty pleased with the results, definitely bigger and stronger anyway. Also thought the estimated 1rm would be bollocks but tested them all and just about managed.

The 5x10 deadlifts at 70% are minging like but here's the plan if anyone's interested - Boring But Big 3-Month Challenge

Not sure what to try next, have a charity MMA fight in November so 8 weeks training for that plus trying to get a 50 minute 10k down. Think I'll definitely come back to it again after all that then move on to the Building The Monolith programme which looks interesting.
Solid progress fella, well done! Especially on squat. Are the numbers in the graph top sets of 5? Have you ever considered competing?
 
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I can only speak from personal experience but when I was benching 3*/week and then in one session OHP came next I lost a lot from OHP. If I have two exercises for the same body part in one session I try and put a different body part in-between to give the first part a rest.
S

Solid progress fella, well done! Especially on squat. Are the numbers in the graph top sets of 5? Have you ever considered competing?
Thanks very much.

After searching through this forum I tried push-pull-legs-push-pull-carries yesterday.

Tomorrow I’ll do pull-push-legs-pull-push-carries and also mix up each push/pull exercises.

I’m probably overthinking it.
 

FReaK

Striker
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Finished this a bit earlier than scheduled after skipping a deload week and pretty pleased with the results, definitely bigger and stronger anyway. Also thought the estimated 1rm would be bollocks but tested them all and just about managed.

The 5x10 deadlifts at 70% are minging like but here's the plan if anyone's interested - Boring But Big 3-Month Challenge

Not sure what to try next, have a charity MMA fight in November so 8 weeks training for that plus trying to get a 50 minute 10k down. Think I'll definitely come back to it again after all that then move on to the Building The Monolith programme which looks interesting.
What app are you using to track mate if you don't mind me asking?
 

mediaclee

Central Defender
Yeah I've got some 7mm knee sleeves I wear to squat in. So much more comfortable squatting these days.

An I right in thinking that I can roughly approximate my 1RM by adding 20kg to all my current lifts?

Probably going to do what you've suggested then starting next week. Keep the same format but chance to 4x10 rather than 5x5.

I train 3 times a week on weights and do 1hr on the stationary bike on my off days.

It's a shame you can't alter the sets and reps in the settings of the stronglifts app as I find it much easier to keep track of everything rather than using pen a paper.

Unless there is an app you're aware of you could point in my direction?

I appreciate all the replies mate. Thanks a lot. 👍
Glad you’re in sleeves - very underused equipment that can save the knees for years.

I’d probably do Upper/Lower/Upper and then a fairly intensive leg session on the bike if I had your routine.

App wise I’m old school, I’ve got my notepad - but hopefully the lad above has a useful app to try!
 

Discopants91

Striker
I can only speak from personal experience but when I was benching 3*/week and then in one session OHP came next I lost a lot from OHP. If I have two exercises for the same body part in one session I try and put a different body part in-between to give the first part a rest.
S

Solid progress fella, well done! Especially on squat. Are the numbers in the graph top sets of 5? Have you ever considered competing?

Unfortunately not, they're calculated one rep maxes but managed to test them all and just about managed, once I'm doing those numbers for 5s I'll be delighted. Competition wise who knows, was a 104kg couch potato a couple of years ago so looking at trying everything at the minute.

What app are you using to track mate if you don't mind me asking?

This one - Wendler 5/3/1 log - Apps on Google Play

Specifically for the 531 stuff mainly cos I couldn't be arsed to work out the percentages meself.
 

Simpsyla

Central Defender
Unfortunately not, they're calculated one rep maxes but managed to test them all and just about managed, once I'm doing those numbers for 5s I'll be delighted. Competition wise who knows, was a 104kg couch potato a couple of years ago so looking at trying everything at the minute.



This one - Wendler 5/3/1 log - Apps on Google Play

Specifically for the 531 stuff mainly cos I couldn't be arsed to work out the percentages meself.
Well done for the transformation mate - and great idea to try everything and decide what works for you. Keep at it!
Well done for the transformation mate - and great idea to try everything and decide what works for you. Keep at it!
@Discopants91 - oh, and it'll come. I had a real mental hurdle of pulling 100kg for five. Kept at it, broke through, and now it's not my heaviest warm up set. Consistency is key!
 
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SAFC CLUD

Central Defender
Been lifting weights for couple year now and try working out 4 times a week, looking to get into boxing but want to keep lifting weights. Do the two coincide or is it one or the other?
 
Anyone had much experience of the reverse hyper machine to strengthen the glutes/back/hamstrings and ward off back pain? I’ve seen that Rogue do a small fold away version that I can keep at home.
 

oROSSo

Striker
Staff member
Anyone had much experience of the reverse hyper machine to strengthen the glutes/back/hamstrings and ward off back pain? I’ve seen that Rogue do a small fold away version that I can keep at home.
When I used to do Olympic lifting I used one every session. Just do it once a week as an accessory exercise these days. Massively beneficial imo.
 

mediaclee

Central Defender
Been lifting weights for couple year now and try working out 4 times a week, looking to get into boxing but want to keep lifting weights. Do the two coincide or is it one or the other?
Google Anthony Joshua!

Seriously mate, they go hand in hand, as long as you can adapt to accommodate them both.

For example, I wouldn’t be doing strongman or even much powerlifting whilst boxing. But hypertrophy work is massively beneficial, and muscle endurance work is almost essential.

It all depends on your goals and then you can tailor your training to suit them. Boxing is one of the very best forms of cardio and could simply be used as your sole cardio work, with the gym strictly for weights (if that’s what you wanted). Boxing helps with most of the important weight lifting necessities: cardio, movement, flexibility, core strength, motivation, discipline - go for it. Best of luck
 
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SAFC CLUD

Central Defender
Google Anthony Joshua!

Seriously mate, they go hand in hand, as long as you can adapt to accommodate them both.

For example, I wouldn’t be doing strongman or even much powerlifting whilst boxing. But hypertrophy work is massively beneficial, and muscle endurance work is almost essential.

It all depends on your goals and then you can tailor your training to suit them. Boxing is one of the very best forms of cardio and could simply be used as your sole cardio work, with the gym strictly for weights (if that’s what you wanted). Boxing helps with most of the important weight lifting necessities: cardio, movement, flexibility, core strength, motivation, discipline - go for it. Best of luck
Cheers mate, class reply. Do you reckon 2 boxing sessions about an hour long will be enough while doing 4 weight sessions a week?
 

Titus

Striker
Been lifting weights for couple year now and try working out 4 times a week, looking to get into boxing but want to keep lifting weights. Do the two coincide or is it one or the other?

Can do both no problem. Just obviously can't get away with as much volume in weight room if doing a lot of boxing.

I'd you want maximum transfer to boxing, you'll want to mostly concentrate on fairly heavy and and explosive work, with the odd hypertrophy phase if necessary. Get some triple extension work in without trying full snatches and C&Js. Hang cleans, power shrugs etc.
 
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mediaclee

Central Defender
Pb in my weakest lift today, 8x53 chest press, always struggled with this to be honest and felt like I made some progress today.
There’s a lot of movements that can directly help increase your BP, do you do lots of dips? The more dips you do, the better your bench gets. And when you start doing weighted dips, there’s none stop progress!

well done btw
 

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