The Weightlifters Thread

[n_huffhines]

Klitschko's tribute to his hero and Arnold's response

 

[BigOrangeCrush32]

Awesome ^^^^^

 

[Vol8188]

Shoulder day:

DB military press: 3x8 55, 65, 75

Hex bar shoulder shrugs: 3x8 275

External cable rotation: 3x12 15lbs

Bent over rear delt raises: 3x12 15, 20, 25

 

[Vol8188]

I also found out how I hurt my shoulder.

It's the heavy military presses. I had the same pain in my shoulder again tonight. I looked in my log and before my injury, I had done 3 sets of 8 with 85lb Dumbbells.

It was a 20lb jump from the previous week. So I'm going to back off and do sets of 12 with the 35 next week, and slowly work my way back up.

 

[Grey_pilgrim]

Shoulder day:

DB military press: 3x8 55, 65, 75

Hex bar shoulder shrugs: 3x8 275

External cable rotation: 3x12 15lbs

Bent over rear delt raises: 3x12 15, 20, 25

Did shoulders today. Very similar routine and weight. Except I've switched up my shrugs and used DBs instead of a bar. Been getting great results with it, my shoulders have exploded and seem to "growing" faster than the rest of my body.

My problem area right now is my chest. I've gained strength just not any noticeable size.

 

[Vol8188]

Did shoulders today. Very similar routine and weight. Except I've switched up my shrugs and using DB instead of a bar. Been getting great results with it, my shoulders have exploded and seem to "growing" faster than the rest of my body.

My problem area right now is my chest. I've gained strength just not any noticeable size.

My chest is probably my best feature. It really blew up about two years ago I started doing heavy sets of 8 with 3-5 minutes of rest I between.

 

[Grey_pilgrim]

My chest is probably my best feature. It really blew up about two years ago I started doing heavy sets of 8 with 3-5 minutes of rest I between.

I may start trying that. I use the same basic routine no matter what muscle group I'm working out which is 3 sets 8-10 reps each with about one minute between sets and around 4-5 diff. exercises per group. Which has worked great so far and I like it since I can get in and out of the gym quick without feeling like I've wasted my time. But I've been feeling the need to change things up recently.

 

[Vol8188]

I've been dropping weight since I'm working back from my shoulder injury:

Chest day:

Bench press: 225x12, 225x12, 225x11

Tricep push downs: 120x12, 130x12, 140x12

 

[JohnMarxism]

Just noticed that this thread exists. Surely more people on VN lift

 

[n_huffhines]

Just noticed that this thread exists. Surely more people on VN lift

 

[JohnMarxism]

I'm currently on Jim Wendler's 5/3/1 strength program. This is my de-load week so I'm recovering before another month of increasing the resistance. For those interested, here is an overview of the program (I can email you a .pdf of the book, if interested)

T NATION | How to Build Pure Strength

I've only finished 2 months of the program but my maxes have increase by the following:

Flat Bench Press: 235 x 5 / 280 x 2
Squat: 225 x 5 / 280 x 4
Sumo Deadlift: 295 x 5 / 345 x 4
OHP: 145 x 5 / 150 x 5

My before numbers on squat and bench are weak because I rarely did sets of anything less than 8 repetitions. I'm enjoying this program because it has simplified my workouts and I have specific percentages to hit each time I go into the gym. Working at a 90% of my 1RM and performing de-load workouts every 4 weeks allow me to gradually increase strength while avoiding overtraining. I'm also on IIFYM to cut weight.

 

[n_huffhines]

Sounds good, but I'm not in it to move weight around. I train solely for physique.

 

[bamacheats]

Sounds good, but I'm not in it to move weight around. I train solely for physique.

I think Carly Simon wrote a song about that.

 

[n_huffhines]

I think Carly Simon wrote a song about that.

Had to look up the reference, LOL.

But seriously, the gym is for people who care about how they look, so...

 

[JohnMarxism]

Sounds good, but I'm not in it to move weight around. I train solely for physique.

I found you a shirt

I'm with you on chasing the physique.

 

[BigOrangeCrush32]

I'm currently on Jim Wendler's 5/3/1 strength program. This is my de-load week so I'm recovering before another month of increasing the resistance. For those interested, here is an overview of the program (I can email you a .pdf of the book, if interested)

T NATION | How to Build Pure Strength

I've only finished 2 months of the program but my maxes have increase by the following:

Flat Bench Press: 235 x 5 / 280 x 2
Squat: 225 x 5 / 280 x 4
Sumo Deadlift: 295 x 5 / 345 x 4
OHP: 145 x 5 / 150 x 5

My before numbers on squat and bench are weak because I rarely did sets of anything less than 8 repetitions. I'm enjoying this program because it has simplified my workouts and I have specific percentages to hit each time I go into the gym. Working at a 90% of my 1RM and performing de-load workouts every 4 weeks allow me to gradually increase strength while avoiding overtraining. I'm also on IIFYM to cut weight.

I powerlift and I use the Westside Conjugate method. I have thought about the Wendler method, but the Westside has really worked for me. I put up some vids from my meet in April a few pages back. I started back today in full training mode for my next meet in September. My PR's now are 490lb on Bench, 605lbs on Squat and 515lbs DL and these are meet PR's. My goals for Sept are 525lbs on Bench, 700lbs on Squat and 600lbs on DL. This is all RAW and Clean, well at least Steroid clean lol.

This upcoming meet I am going to try and get down to below 308lbs and compete in the weight class. I am down to 312lbs now.

Day 1...Back and Abs and Cardio

Fat Bar Lat Pulldowns 4x8
T-Bar Pulls 4x8
Seated V-Bar Rows 4x8
Shrugs (Smith) 5x15

Inclined Sit Ups 4x15
Rope Pull Crunches 4x20

Treadmill at 5degree 2.5mph 10min
Elliptical 10min

I would have done Biceps also, but I got to gym late and only had an hr and 45mins to workout before I had to leave for work. I procrastinated.

 

[JohnMarxism]

I powerlift and I use the Westside Conjugate method. I have thought about the Wendler method, but the Westside has really worked for me. I put up some vids from my meet in April a few pages back. I started back today in full training mode for my next meet in September. My PR's now are 490lb on Bench, 605lbs on Squat and 515lbs DL and these are meet PR's. My goals for Sept are 525lbs on Bench, 700lbs on Squat and 600lbs on DL. This is all RAW and Clean, well at least Steroid clean lol.

This upcoming meet I am going to try and get down to below 308lbs and compete in the weight class. I am down to 312lbs now.

Day 1...Back and Abs and Cardio

Fat Bar Lat Pulldowns 4x8
T-Bar Pulls 4x8
Seated V-Bar Rows 4x8
Shrugs (Smith) 5x15

Inclined Sit Ups 4x15
Rope Pull Crunches 4x20

Treadmill at 5degree 2.5mph 10min
Elliptical 10min

I would have done Biceps also, but I got to gym late and only had an hr and 45mins to workout before I had to leave for work. I procrastinated.

I've heard great things about the Westside program.

Very impressive numbers!

 

[BigOrangeCrush32]

Day 2...Lower Body Speed Day

Squats into Chains w/Buffalo Bar

10x3@322lbs

Good Mornings

4x10

Glute Machine

4x8

Leg Curls

4x8

Calf Raises (machine)

5x20...10 w/toes straight 10 w/toes in,out

 

[Vol8188]

Slowly working my way back up.

Bench press: 225x12 4 sets

French press: 115x8 4 sets

I'm having a lot of wrist pain after this workout. My wrist are bending back to far on both exercises. Anyone use a strap or brace they'd recommend?

 

[n_huffhines]

 

[BigOrangeCrush32]

Slowly working my way back up.

Bench press: 225x12 4 sets

French press: 115x8 4 sets

I'm having a lot of wrist pain after this workout. My wrist are bending back to far on both exercises. Anyone use a strap or brace they'd recommend?

Inzers are great...are what I use in my competition on Bench Press

 

[FLVOL_79]

Anyone been to Snap City and back? I took the bus there last November and still having issues with a bulging disc. I'm trying to work my way back into the gym but not doing squats and deadlifts with any serious weight is a bummer.

 

[Vol8188]

Am the only one who is tired annoyed with people who just do ridiculous exercises?

I'm waitin to do pull downs on some kid who has been doing cable flys for like 30 minutes now.

Am I the only who sees no point to that exercise?

 

[JohnMarxism]

Am the only one who is tired annoyed with people who just do ridiculous exercises?

I'm waitin to do pull downs on some kid who has been doing cable flys for like 30 minutes now.

Am I the only who sees no point to that exercise?

I wouldn't say cable flys are pointless, but lifters spending an excessive amount of time on a machine/apparatus are annoying

 

[Vol8188]

I wouldn't say cable flys are pointless, but lifters spending an excessive amount of time on a machine/apparatus are annoying

I see no value in them. Especially when people get crazy and start doing incline and decline cable flys.

I also don't buy into the "you have to try your lower, middle, and upper chest" bs.