Gym And Supplement Discussion

[TTT]

Takes for ever to get "somewhat better"

Never heals 100%... if your chosen activity is lifting.

[Birds]

You just get better at dealing with the pain lol

[-FIGJAM-]

well shiiit

[triggerhappy]

Going to try my 1rm for bench tomorrow. Whats the best way to go about this as in warm up? Can tell i am not from the powerlifting side of things hahah

[Trozzle]

When I've gone for a 1RM (I'll use my 190kg DL as an example), I've just done my usual warmup set of ~6x 100kg, then 3x 140kg, 3x 160kg (was my working weight at the time, normal rep range of 5-8), then the 1RM attemp (which I got 2 reps of ).

This wouldn't be a normal routine by any means, and I'm sure there's better ways to do it. It's just what I went with - warmup, then step up incrementally doing only a few reps at each weight, then 1RM

[triggerhappy]

all my 1rm have been at the end of lots of volume with decent weight. I want to try and not be so rooted when i try. I was thinking a set of 10 with just the bar then set of 5 with 1 plate each side then was going to have a bash at 155kg

[L33SH]

10 reps of warmup weight, 5 reps light weight, 3 reps medium weight then do 1rm

[triggerhappy]

10 reps of warmup weight, 5 reps light weight, 3 reps medium weight then do 1rm

Thanks L33SH ill give that a go.

In your powerlifting point of view if i can get 8 reps out at 120kg for 6 sets i should be reasonably ok with 155 for a single? Or should i aim a bit lower?

[Birds]

120kg x 8 puts you approximately 150kg for a single.

Skip the empty bar, it's not a warm up when you're capable of lifting that much. Something like 70-80kg for 10 reps would be fine for you to sort out good form / range of motion and warm the muscles a little without risk of injury. Then I would do 100 for 5. Then 120 for 2-3. Then take a shot at the big 155. Or 150, as the 1RM calculators think you're capable of.

[triggerhappy]

will do it either tomorrow or sunday will post results.

Might give 150 a bash first and not get ahead of my self

[Birds]

Up to you but I like banking weight away, then you've got a baseline you can go up from. Always good knowing you've got more in the tank for next time than thinking you're stronger than you are and getting disappointed.

I also feel you're less likely to injure with something you can at least get half way up and then have spotter save you than something you can't get off your chest but give it everything / strain. That could be bullshit though.

Good luck, that'll be a solid attempt regardless!

[triggerhappy]

Yeah i will play it safe. I believe mindset has a lot to do with strength too. A failed lift always sets me back a bit, even when needing a spotter. Even though me and my mates train a bodybuilding style of training we are all VERY competitive and everyone cops constant ribbing hahah.

And will have a spotter cant risk injury anymore than i do

[r31slpr]

Nothing like the threat of crushing yourself to motivate you to move the weight ?

[Birds]

Bench is sitting pretty at 126kg

This after a set of 9 x 100kg

Might be able to do 128kg fresh

Inching closer to the 130kg goal

127.5kg after a set of 10 x 100kg. So close to 130!

I prolly should start a build thread, but this thread is inactive enough for me to post in...

Tonight showed me once again how important food is. Last bench session I struggled to put up 120kg for a single...after a weekend of sparse eating. I've pigged out all day today and yesterday and bam...new pb.

I'm prolly more happy about the 10 of 100 as I've never hit 10 before!

[triggerhappy]

Ok had no spotter so did 10x 90kg then did 140 easy could have pushed for 2 or 3 but decided to set the squat rack up and try 150 and failed. Going to try fresh with a spotter in a few days.

I failed 3/4 of the way back up so got a feeling i talked my self into failure. Back on the horse and try later in the week

[Birds]

lol gotta love that mental battle where your head is actually telling you you can't lift this and that it's too heavy / give up now you weak piece of shit.

So many bench 1RMs where I know if I wasn't in it 100% mentally I would have given up on it. Have taken 10 seconds to get away from a sticking point before.

[Birds]

Also trigger, try and follow that warm up routine Leesh and I suggested - 90kg for 10 may be sapping a little bit of strength from you and may also be too much of a jump to 140 - don't follow what I do with my set of 10 x 100 cause I'm not trying for true 1RMs there. If I didn't do those I could prolly add 5kg to the single I attempt afterwards.

Hope you get 150 next time!

[mr_rbman]

Curious to get peoples opinions/views on straps when deadlifting...

So I have only just begun using straps.......I only revert to straps once my grip fails and I'm unable to complete a set.....til then both my hands are in the overhand grip position......

Now until resorting to straps in the last few months I had always used the 'mix grip' even at lower weights.....

This was until I saw how much my rib cage etc. seemed to twist once I watched myself on video hence now going to straps.....

Just curious to know what you guys do......

[triggerhappy]

Curious to get peoples opinions/views on straps when deadlifting...

So I have only just begun using straps.......I only revert to straps once my grip fails and I'm unable to complete a set.....til then both my hands are in the overhand grip position......

Now until resorting to straps in the last few months I had always used the 'mix grip' even at lower weights.....

This was until I saw how much my rib cage etc. seemed to twist once I watched myself on video hence now going to straps.....

Just curious to know what you guys do......

You can use double over hand grip but you have to tuck your thumbs in so they lock. It hurts but it works. Not good for high volume.

Really best suggestion is persist with out straps and work on your grip strength.

I had same issues and have been working on it since. Alternate grip makes me twist when i lift which in turn puts my pelvis out.

My forearms have gotten a lot bigger since ditching the straps

[mr_rbman]

I am persisting as long as I can without straps and my grip has definitely improved significantly but still once I'm getting up around 160kg+ for reps the grip fails way before my strength does.

I am doing things to work on grip such as holding the weight at the top at the end of a set etc...