Strength Training Thread

[Docd187123]

Back on topic for Ozzy:

I have 4 different ideas in my head for different training methods for you. I'll post them up later and offer my thoughts on each one as to the pros and cons. A key aspect of programming that often gets overlooked is how the individual responds to the programming, ie, whether their lifestyle can be in harmony with it and whether the trainee actually enjoys the training. Enjoying the training is HUGE since there will be days you won't want to go in and feel run down. If you hate the program you'll begin to make excuses to miss days. If you love it and believe in it and it matches up with your lifestyle it'll make it that much easier to stick to it

 

[Docd187123]

Forget it . If you have to think about it then dont do it . Some do and some dont . As long as Brutus has met you and trusts you I trust you ...

There are personal reasons why I have to think about it. I'll get back to you. I might just do it who knows.

 

[jaymaximus]

Back on topic for Ozzy:

I have 4 different ideas in my head for different training methods for you. I'll post them up later and offer my thoughts on each one as to the pros and cons. A key aspect of programming that often gets overlooked is how the individual responds to the programming, ie, whether their lifestyle can be in harmony with it and whether the trainee actually enjoys the training. Enjoying the training is HUGE since there will be days you won't want to go in and feel run down. If you hate the program you'll begin to make excuses to miss days. If you love it and believe in it and it matches up with your lifestyle it'll make it that much easier to stick to it

I agree with this completely. Im still a new guy at this style of lifting. Knowing I want to dive in head 1st on Sept 1 Ive been trying lots of the popular training models for a couple sessions to see how it fits me. Very interested to see what you come up with Dog. And what you choose Ozzy.
Also I may be way off, but did i see a post awhile back where insertnamehere had taken a popular training model and made some modifications to suit him better?

 

[insertnamehere]

There are personal reasons why I have to think about it. I'll get back to you. I might just do it who knows.

If you post a pic, I'll post a pic. I've never posted one. Not even a hairy leg pic.

 

[TANGO.ECHO.KILO]

@Ozzy619
I like it.
(That is all)

 

[jaymaximus]

There are personal reasons why I have to think about it. I'll get back to you. I might just do it who knows.

If you post a pic, I'll post a pic. I've never posted one. Not even a hairy leg pic.

Im sure everyone has their reasons to post or not post pics. Tell you the truth I have been dying to. And now that im going to be logging i also want to be able to post a video. Sometimes I cant figure out if im being smart or paranoid not posting. But my job and desire to keep it is what keeps me from it. (And contrary to popular belief us "meatheads" are very smart. Im sure that anyone who's read a few of my posts has an idea of what I do).
Id love a meso equivalent of snapchat though...

 

[insertnamehere]

I agree with this completely. Im still a new guy at this style of lifting. Knowing I want to dive in head 1st on Sept 1 Ive been trying lots of the popular training models for a couple sessions to see how it fits me. Very interested to see what you come up with Dog. And what you choose Ozzy.
Also I may be way off, but did i see a post awhile back where insertnamehere had taken a popular training model and made some modifications to suit him better?

I use Prilepins chart to design my programing.

 

[insertnamehere]

Im sure everyone has their reasons to post or not post pics. Tell you the truth I have been dying to. And now that im going to be logging i also want to be able to post a video. Sometimes I cant figure out if im being smart or paranoid not posting. But my job and desire to keep it is what keeps me from it. (And contrary to popular belief us "meatheads" are very smart. Im sure that anyone who's read a few of my posts has an idea of what I do).
Id love a meso equivalent of snapchat though...

I've been going back and forth about whether or not to post a pic. On one hand, I'm a person that values my privacy. On the other, I would like to get more involved in the community here. I feel posting a pic would assist others to be more receptive to initiate and continue a dialog.

We'll see. Its all on Doc now! haha

 

[jaymaximus]

I use Prilepins chart to design my programing.

I just googled that. Looks interesting. Ive got some more reading to do...

 

[insertnamehere]

I just googled that. Looks interesting. Ive got some more reading to do...

What are your stats? Mobility issues? Injuries?

I know you've been training for many years now but if you're new or highly unpracticed in any of the big three, you're going to need a lot of weekly volume to practice and prefect the movement. Meaning, working in the 90%+ range isn't a smart idea.

I know some here don't care for a 5x5 but for anyone new or unpracticed, its a great program and it should be a first consideration when starting out on this path. It offers simplicity, progression, and practice.

With squats for instance, you would squat 3 times a week and add 5lbs every squat session. Even starting with the bar (which I did), you could be squatting 315 in only 18 weeks.

Barring any mobility or injury issues, combining a simple 5x5 with your stated calorie intake, you may be able to take your squat all the way to 405. Its been done before by a couple guys I know.

 

[dnoyez]

Ozzy!!!!!!!!!!!! Will you be #TeamPowerlifting's next convert lmao?!!!

The reason I say Starting strength isn't suited for you is bc it's a beginner's routine. The rate of progression is adding 2.5-10lbs, depending on the lift, each and every time you go Into the gym and do that lift. An underweight beginner who squats 185lbs can certainly keep this rate of progression for a while but you, an experienced lifter, will not be able to.

Give me an idea of what your big lifts are like as a 1RM or 5RM for squats, deads, bench and OHP?

Good you mentioned this ...I have been bodybuilding and bro splitting for twenty years.I really just don't care anymore about it and have been looking into strength training and even Olympic lifts.I have asked a couple guys here and got no response..lol.I have been down the 5x5 road but want more and was actually thinking of riptoe's early books.So if one were already strong and a bit advanced where would be a good place to start?Book and coach wise...I am old school and love my books.

 

[insertnamehere]

I would like to say that posting a pic is not really needed here , but I think it initiates you to the next level . We judge by what we see . I trust those more who are honest and confident enough to post a body pic ...(and be honest to yourself and post yourself , not some guy from Bodybuilding.com)

At the same time I can see where posting a pic is very intimidating for alot of guys , your showing your (basically) near naked body to thousands if not millions ...this can be horrifying to some but it can also be very liberating .

Finally , full face pics arent needed or encouraged , this is still a AAS site and illegal activity is sometimes the norm here....

I agree, posting a pic instills more trust and acceptance into the community. Its one of the reasons I've considered doing it.

I know you weren't really directing this at me but I'm not intimidated by posting a pic. I like how I look and I'm proud of what I accomplished. I put on some nice size and strength over the years naturally. My issue is a privacy concern, thats all.

I wouldn't even think about posting my face. Not sure how my pic would even look after I'm done blacking out any identify features. haha

 

[jaymaximus]

What are your stats? Mobility issues? Injuries?

I know you've been training for many years now but if you're new or highly unpracticed in any of the big three, you're going to need a lot of weekly volume to practice and prefect the movement. Meaning, working in the 90%+ range isn't a smart idea.

I know some here don't care for a 5x5 but for anyone new or unpracticed, its a great program and it should be a first consideration when starting out on this path. It offers simplicity, progression, and practice.

With squats for instance, you would squat 3 times a week and add 5lbs every squat session. Even starting with the bar (which I did), you could be squatting 315 in only 18 weeks.

Barring any mobility or injury issues, combining a simple 5x5 with your stated calorie intake, you may be able to take your squat all the way to 405. Its been done before by a couple guys I know.

Right now Im 6 ft even. 215. Im usually about 5 lbs heavier but Im just putting some lost weight back on.
No real mobility issues.
I had a bad hernia from lifting about 6 years ago. Never got it treated because I was in a remote location. Truth be told I dont think it affects me at all right now. But I have used it as an excuse for too long. Especially when it comes to squats and deadlifts, which I avoided doing for awhile.
Those were my "bad" lifts. So I didnt do them much. Because I didnt do them much, they became even worse.

At this point Im not too proud for anything or against any program. I just moved, so im new in the gym here. Perfect time to reset.

Ive looked up the 5 x 5 and tried it a little. Also tried out the 5/3/1. (I did add an extra set to that, so I did 7/5/3/1). Right now Im mostly reading and trying new things out. But as you can hopefully tell Im all about getting any help possible.

I dont know if youve read it in the other threads, but i was really sick recently. Lost a lot of size/strength.

Before sick big 3 was
Bench 335 (I got 365 once during my last cycle)
DL 345 (form was absolutely wrong, surprised I still have a back)
Squat 295

Now
Bench 275
DL 275 (with pretty good form)
Squat 275 (might be able to do a more, but im really trying to get these right. Me and squats havent been friendly)

 

[jaymaximus]

Good you mentioned this ...I have been bodybuilding and bro splitting for twenty years.I really just don't care anymore about it and have been looking into strength training and even Olympic lifts.I have asked a couple guys here and got no response..lol.I have been down the 5x5 road but want more and was actually thinking of riptoe's early books.So if one were already strong and a bit advanced where would be a good place to start?Book and coach wise...I am old school and love my books.

@Ozzy619, see what you started?
I think soon @insertnamehere and @Docd187123 are going to have a team

 

[dnoyez]

 

[TANGO.ECHO.KILO]

it boggles my mind that you guys can move the same weight with just your chest/arms laying down as you can with your legs standing up.

As an acceptable strength standard I always aim for:
bench bw x1.5
squat bw x2
DL bw x2.5

***and these would be considered lower for an advanced lifter w/ multiple years training

I don't like BB bench all that much and moved away from it some in the last few years..I'm training it heavy again now but in relation to my other numbers my bench has always been "meh"

Quick question for @insertnamehere and @Docd187123
GO-TO stance/grip for DL and Squat?
I'm a wide stance-hip dominant squatter low bar
I can pull in a variety of ways but now lean towards wide stance hook grip
(used to be mixed all day for PR attempts)

 

[Docd187123]

Good you mentioned this ...I have been bodybuilding and bro splitting for twenty years.I really just don't care anymore about it and have been looking into strength training and even Olympic lifts.I have asked a couple guys here and got no response..lol.I have been down the 5x5 road but want more and was actually thinking of riptoe's early books.So if one were already strong and a bit advanced where would be a good place to start?Book and coach wise...I am old school and love my books.

Learning the Oly lifts I'd always recommend a coach for. They are just too technical to master on one's own. For that I'd recommend going to the USAWL website and looking for certified coaches and gyms near you.

For strength in general and powerlifting, a coach can still make a hell of a difference but it's much much easier done on one's own if that's what you want. Book wise: Startkng Strength just to get good form and technique down on the big lifts, Practical Programming for learning how to program your training, and anything by the Russians like Laputin, Verkhochansky, Issurin, Zatsiorsky, Mel siff, etc. Read up on everything by westside and elitefts including Tate, Wendler, Simmons, etc.

Make a thread and I'd be more than happy to offer my thoughts for your specific case. I don't think I saw the other thread you mentioned otherwise I would've most likely posted in it lol.

Coach wise for strength training I love my coach lol (shameless plug). The biggest name coming out now in coaching is Mike Tuscherer of RTS systems. He is a wizzard and his rates are affordable. At the very least read up in his articles and familiarize yourself with his philosophies. He has numerous trainees with records as well as him himself holding multiple records in the strictest federation both in rules and drug testing out there.

 

[jaymaximus]

it boggles my mind that you guys can move the same weight with just your chest/arms laying down as you can with your legs standing up.

As an acceptable strength standard I always aim for:
bench bw x1.5
squat bw x2
DL bw x2.5

***and these would be considered lower for an advanced lifter w/ multiple years training

I don't like BB bench all that much and moved away from it some in the last few years..I'm training it heavy again now but in relation to my other numbers my bench has always been "meh"

Quick question for @insertnamehere and @Docd187123
GO-TO stance/grip for DL and Squat?
I'm a wide stance-hip dominant squatter low bar
I can pull in a variety of ways but now lean towards wide stance hook grip
(used to be mixed all day for PR attempts)

Trust me TEK, ive heard that about the legs vs chest/arms thing forever.
I knew I was wrong in how I was lifting and my focus, but I still brushed it off. I was strong at chest, so I focused on it more and more.
Hopefully I can get it all right sooner than later.

 

[Docd187123]

it boggles my mind that you guys can move the same weight with just your chest/arms laying down as you can with your legs standing up.

As an acceptable strength standard I always aim for:
bench bw x1.5
squat bw x2
DL bw x2.5

***and these would be considered lower for an advanced lifter w/ multiple years training

I don't like BB bench all that much and moved away from it some in the last few years..I'm training it heavy again now but in relation to my other numbers my bench has always been "meh"

Quick question for @insertnamehere and @Docd187123
GO-TO stance/grip for DL and Squat?
I'm a wide stance-hip dominant squatter low bar
I can pull in a variety of ways but now lean towards wide stance hook grip
(used to be mixed all day for PR attempts)

Deadlifts I gravitated away from hook grip but use double overhand as much as possible. I'm not cut out for sumo to compete with it but adding it into my training will be done in the future.

Squats I'm a high bar/hybrid squatter. I don't have shoulder mobility to do low bar. Feet just outside shoulder width, bar high on the traps, more vertical back angle and I sink it as far as I can go. High bar squats rely more on rebound IMO whereas low bar relies more on reversal power.

 

[Docd187123]

Right now Im 6 ft even. 215. Im usually about 5 lbs heavier but Im just putting some lost weight back on.
No real mobility issues.
I had a bad hernia from lifting about 6 years ago. Never got it treated because I was in a remote location. Truth be told I dont think it affects me at all right now. But I have used it as an excuse for too long. Especially when it comes to squats and deadlifts, which I avoided doing for awhile.
Those were my "bad" lifts. So I didnt do them much. Because I didnt do them much, they became even worse.

At this point Im not too proud for anything or against any program. I just moved, so im new in the gym here. Perfect time to reset.

Ive looked up the 5 x 5 and tried it a little. Also tried out the 5/3/1. (I did add an extra set to that, so I did 7/5/3/1). Right now Im mostly reading and trying new things out. But as you can hopefully tell Im all about getting any help possible.

I dont know if youve read it in the other threads, but i was really sick recently. Lost a lot of size/strength.

Before sick big 3 was
Bench 335 (I got 365 once during my last cycle)
DL 345 (form was absolutely wrong, surprised I still have a back)
Squat 295

Now
Bench 275
DL 275 (with pretty good form)
Squat 275 (might be able to do a more, but im really trying to get these right. Me and squats havent been friendly)

Don't you worry. Those numbers will shoot up once you get setup and unleashed. Just keep prepping your mind bc it's going to be one hell of a ride