Strength Training Thread

[TANGO.ECHO.KILO]

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.

how tall are you Doc?
is that what you mean as far as your Sumo stance? I feel like it suits tall guys

 

[Docd187123]

how tall are you Doc?
is that what you mean as far as your Sumo stance? I feel like it suits tall guys

I'm 5'10" TEK and it's not height related. It's just my dimensions aren't suited for good sumo pulling. I tried it a few weeks ago with my coach to see if we can pull sumo while I figure out what's fucked with my back but after 15min of fooling around with various positions we just realized I'm not built for it. I can lift much more efficiently doing conventional. But sumo would be a good assistance Nd help build quad strength so I'll be adding them in in future training cycles.

 

[TANGO.ECHO.KILO]

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.

I'm not talking shit it just literally boggles my mind, it's not that I think your squat/ DL are lacking as much as I just can't believe how much yall bench.

 

[insertnamehere]

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)

I would say I have above average mobility and because of this I'm able to squat in a variety of stances. For instance I can squat low bar, with a wide stance, and still hit rock bottom ATG if I choose. Through experimentation though, I found my best stance position for squat to be just outside hips, measuring from the inside of my feet and about shoulder width measuring from the outside of my feet. I also turn my feet about 30 degrees outward to allow my hips to open up.

My squat grip is fairly narrow, allowing for a tight upper back and nice shelve for the low bar position. My hands and forearm create a fairly straight 90 degree angle to slightly obtuse.

I pull conventional. My DL stance is narrow, about a foot apart, toes slightly turned out. My grip is double overhand until about 405, then I switch to over-under, with my left hand supinated.

Are you able to break parallel when you squat wide stance?

About how wide is your stance on DL?

I thought about doing hook grip but I don't think my thumbs would like it, haha.

 

[TANGO.ECHO.KILO]

I'm 5'10" TEK and it's not height related. It's just my dimensions aren't suited for good sumo pulling. I tried it a few weeks ago with my coach to see if we can pull sumo while I figure out what's fucked with my back but after 15min of fooling around with various positions we just realized I'm not built for it. I can lift much more efficiently doing conventional. But sumo would be a good assistance Nd help build quad strength so I'll be adding them in in future training cycles.

interesting.
I supplemented them for a long time but started talking to some guys that are taller than me 6'2"+ and are pulling freaks. They were talking about if I could adapt to it that in theory you are moving the weight not as far and starting "higher" because of my low wide stance. I had to do A LOT of hip mobility exercises over the last year of so because they have always been an area I've carried tension and just generally get locked up. The last few months though I've been hitting my stride and im interested to see where I can go with it now that I've adapted well.

lots and lots of bands and pidgeon pose

 

[Docd187123]

interesting.
I supplemented them for a long time but started talking to some guys that are taller than me 6'2"+ and are pulling freaks. They were talking about if I could adapt to it that in theory you are moving the weight not as far and starting "higher" because of my low wide stance. I had to do A LOT of hip mobility exercises over the last year of so because they have always been an area I've carried tension and just generally get locked up. The last few months though I've been hitting my stride and im interested to see where I can go with it now that I've adapted well.

lots and lots of bands and pidgeon pose
View attachment 28005

Arguments can be made for both sides.

If you're a competitor, you do whichever one allows you to pull more weight on the platform. In your training you can include both but as you get closer to your meet rules of specificity override and you'll train more with the one you compete with.

If you don't compete it's a crap shoot and just lift with whatever allows you to do more. There's no need for specificity here so you can switch back and forth at will.

 

[TANGO.ECHO.KILO]

I would say I have above average mobility and because of this I'm able to squat in a variety of stances. For instance I can squat low bar, with a wide stance, and still hit rock bottom ATG if I choose. Through experimentation though, I found my best stance position for squat to be just outside hips, measuring from the inside of my feet and about shoulder width measuring from the outside of my feet. I also turn my feet about 30 degrees outward to allow my hips to open up.

My squat grip is fairly narrow, allowing for a tight upper back and nice shelve for the low bar position. My hands and forearm create a fairly straight 90 degree angle to slightly obtuse.

I pull conventional. My DL stance is narrow, about a foot apart, toes slightly turned out. My grip is double overhand until about 405, then I switch to over-under, with my left hand supinated.

Are you able to break parallel when you squat wide stance?

About how wide is your stance on DL?

I thought about doing hook grip but I don't think my thumbs would like it, haha.

everything is ass to grass...

Like above ^^^ I used to pull about shoulder width with mixed grip (also left/h supp)
Now I'm getting way out there, way wide, with narrow grip as to move freely.
(the grip was the biggest adjustment for me, took a long time to get used to )

Regardless of stance width on both squat/DL I duck my feet out

 

[insertnamehere]

everything is ass to grass...

Like above ^^^ I used to pull about shoulder width with mixed grip (also left/h supp)
Now I'm getting way out there, way wide, with narrow grip as to move freely.
(the grip was the biggest adjustment for me, took a long time to get used to )

Regardless of stance width on both squat/DL I duck my feet out

Just so I understand, you pull conventional with a wide stance?

A good friend of mine pulls conventional but with what looks like a snatch grip. He just can't get any more narrow due to his size. He's about 6'1" 320lbs.

 

[TANGO.ECHO.KILO]

Just so I understand, you pull conventional with a wide stance?

A good friend of mine pulls conventional but with what looks like a snatch grip. He just can't get any more narrow due to his size. He's about 6'1" 320lbs.

no I would consider it "sumo" now.
(I used to consider "sumo" an accessory lift, now it's just my normal stance)

prior: "conventional" feet about shoulder width with hands outside legs idk maybe a thumb's length from wear the grip starts on the bar.

now: "sumo" stance way wide, feet slightly ducked out, hands narrow inside my legs damn near too close for comfort, this was what took the most time to adapt to. Hook grip usually but still revert to mixed occasionally. When I widen my stance I had to narrow my grip to move freely as my elbows pass my inner thigh...

idk if that makes sense. perfect opportunity for pics I believe

 

[insertnamehere]

no I would consider it "sumo" now.
(I used to consider "sumo" an accessory lift, now it's just my normal stance)

prior: "conventional" feet about shoulder width with hands outside legs idk maybe a thumb's length from wear the grip starts on the bar.

now: "sumo" stance way wide, feet slightly ducked out, hands narrow inside my legs damn near too close for comfort, this was what took the most time to adapt to. Hook grip usually but still revert to mixed occasionally. When I widen my stance I had to narrow my grip to move freely as my elbows pass my inner thigh...

idk if that makes sense. perfect opportunity for pics I believe

Makes perfect sense now, thanks.

 

[Ozzy619]

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 was worried at first about not liking a strength training routine, but today I woke sore as shit from doing the starting strength routine, which suprises me because I dont think I truly pushed myself and left with a lot of energy. My quads, traps, abs and glutes were mainly sore. Have no clue why my traps were sore.

Today 20min light cardio warmup. I just focused on back and mainly focused on form and did 5x10. And I thoroughly enjoyed it, I know for sure I will be sore tomorrow.

Pendlay row worked up to 185lbs (never done these before)
Bent over barbell row up to 185lbs (these either)
Body weight pull ups for only 3 sets
Body weight chin ups for only 3 sets

After that I just did calf raises, preacher curls with 25s then 35s for 1 set and 3 sets of 21s (which im sure is a no no in strength training)

So lets see what you have for me. This week Ill gauge my strength and then we can set some goals. I can give you both 1rm and 5rm numbers. I have also been taking creatine monohydrate 5g a fay which I believe helps me alot.

Finally, Ill most like keep a seperate log from this thread. This thread can be a general info thread for guys looking into strength.

 

[TyroneMoreGains]

I was worried at first about not liking a strength training routine, but today I woke sore as shit from doing the starting strength routine, which suprises me because I dont think I truly pushed myself and left with a lot of energy. My quads, traps, abs and glutes were mainly sore. Have no clue why my traps were sore.

Today 20min light cardio warmup. I just focused on back and mainly focused on form and did 5x10. And I thoroughly enjoyed it, I know for sure I will be sore tomorrow.

Pendlay row worked up to 185lbs (never done these before)
Bent over barbell row up to 185lbs (these either)
Body weight pull ups for only 3 sets
Body weight chin ups for only 3 sets

After that I just did calf raises, preacher curls with 25s then 35s for 1 set and 3 sets of 21s (which im sure is a no no in strength training)

So lets see what you have for me. This week Ill gauge my strength and then we can set some goals. I can give you both 1rm and 5rm numbers. I have also been taking creatine monohydrate 5g a fay which I believe helps me alot.

Finally, Ill most like keep a seperate log from this thread. This thread can be a general info thread for guys looking into strength.

Yeah, i've only recently stared doing Pendlay Rows in my routine.
They are killer

 

[Ozzy619]

Yeah, i've only recently stared doing Pendlay Rows in my routine.
They are killer

I fucking loved them, I just had to keep an eye in the mirror to make sure I had good form. I dont know if it were the pendlays or bb rows but my lower lats are are sore as hell. How much you pulling on the pendlay? Im gunna guess 225 and some change?

 

[TyroneMoreGains]

I fucking loved them, I just had to keep an eye in the mirror to make sure I had good form. I dont know if it were the pendlays or bb rows but my lower lats are are sore as hell. How much you pulling on the pendlay? Im gunna guess 225 and some change?

Nah. I start with 45's and go all the way up to 205.
But I start breaking form at 205 and start using a bit of momentum.

 

[Docd187123]

Yeah, i've only recently stared doing Pendlay Rows in my routine.
They are killer

I fucking loved them, I just had to keep an eye in the mirror to make sure I had good form. I dont know if it were the pendlays or bb rows but my lower lats are are sore as hell. How much you pulling on the pendlay? Im gunna guess 225 and some change?

Sorry didn't find the time to give you the rundown tonight Ozzy, busy writing an article for my other board.

With Pendlay rows, make sure each rep starts and ends on the floor. Head up looking forward. Back close to horizontal and parallel to ground. Explode up as if you're trying to bruise your sternum with the bar. Imagine a ball between your shoulder blades you trying to pinch the ball. Do them for sets of 5-10reps

 

[Docd187123]

Sorry I meant head down. Here's a video of Pendlay himself teaching the row

 

[Ozzy619]

Sorry didn't find the time to give you the rundown tonight Ozzy, busy writing an article for my other board.

With Pendlay rows, make sure each rep starts and ends on the floor. Head up looking forward. Back close to horizontal and parallel to ground. Explode up as if you're trying to bruise your sternum with the bar. Imagine a ball between your shoulder blades you trying to pinch the ball. Do them for sets of 5-10reps

No worries man, I had a badass back day. I watched a pendlay tutorial and I started each one off the floor and it ended at the floor. Some dude asked me if I were deadlifting lol. What do you think about using the smith machine for a heavy ass bench? Is that completely gay?

Nah. I start with 45's and go all the way up to 205.
But I start breaking form at 205 and start using a bit of momentum.

Nice. Ill most likely start with the 45s next round, see how high I can go without breaking form. Gotta say tmg for being a natty youngster youve got some impressive lifts there.

 

[Docd187123]

No worries man, I had a badass back day. I watched a pendlay tutorial and I started each one off the floor and it ended at the floor. Some dude asked me if I were deadlifting lol. What do you think about using the smith machine for a heavy ass bench? Is that completely gay?



Nice. Ill most likely start with the 45s next round, see how high I can go without breaking form. Gotta say tmg for being a natty youngster youve got some impressive lifts there.

Being a powerlifter I avoid the smith machine at all costs unless I need a place to hang my belt or take a seat in between sets.

Bodybuilders can get away with smith machine moreso but even for them I'd still suggest not using one and sticking to the barbell. The balancing aspect and the musculature involved will suffer with a smith machine and you're locked in a fixed plane of motion that may or may not be suitable for your anthropometry.

Bottom line: I cannot find it in me to recommend a smith machine for anything. Others may have differing opinions but I personally will never use one.

 

[TyroneMoreGains]

Being a powerlifter I avoid the smith machine at all costs unless I need a place to hang my belt or take a seat in between sets.

Bodybuilders can get away with smith machine moreso but even for them I'd still suggest not using one and sticking to the barbell. The balancing aspect and the musculature involved will suffer with a smith machine and you're locked in a fixed plane of motion that may or may not be suitable for your anthropometry.

Bottom line: I cannot find it in me to recommend a smith machine for anything. Others may have differing opinions but I personally will never use one.

It could be used as a coat hanger.

 

[Ozzy619]

Being a powerlifter I avoid the smith machine at all costs unless I need a place to hang my belt or take a seat in between sets.

Bodybuilders can get away with smith machine moreso but even for them I'd still suggest not using one and sticking to the barbell. The balancing aspect and the musculature involved will suffer with a smith machine and you're locked in a fixed plane of motion that may or may not be suitable for your anthropometry.

Bottom line: I cannot find it in me to recommend a smith machine for anything. Others may have differing opinions but I personally will never use one.

Lol let me just clarify that I rarely use it, but I do use for some stuff such as lunges, which I havent done in a long time. Ill avoid it for the strength and will stick to a barbell.