The Weightlifters Thread

#6,251
#6,251
jjay2518 said:
I do about the same...three to four a day. I do more chest and triceps with bench, back and biceps with deadlift (this is actually when I do dumbbell rows), more shoulders and core with shoulder press, and all legs on squat day. I just go 3x10 on all the support exercises.
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I've done the same. 3x10 of the following.

Bench Press > DB rows, pullovers, and flys.

Squats > Leg press, leg curls and calf raises

Overhead Press > shoulder work and chin-ups

Deadlifts > Core strengthening

Although I'm thinking swapping chin-ups to bench day makes more sense, since I actually use lats on the bench. Then move rows to OHP.
 
#6,252
#6,252
Thrasher865 said:
I've done the same. 3x10 of the following.

Bench Press > DB rows, pullovers, and flys.

Squats > Leg press, leg curls and calf raises

Overhead Press > shoulder work and chin-ups

Deadlifts > Core strengthening

Although I'm thinking swapping chin-ups to bench day makes more sense, since I actually use lats on the bench. Then move rows to OHP.
Click to expand...

Hmm, I might try pairing core with deadlifts and rows with OHP.
 
#6,253
#6,253
I've been dealing with lower back pain for a while now, so I've taken a break from deadlifts until yesterday. I decided I needed to stretch more to loosen up my hips and that not deadlifting was probably going to do more harm than good after a certain point. I had been foam rolling my back religiously, but decided I was targeting the wrong area.

So I've been doing Joe DeFranco's Limber 11 warm-up every workout for a couple weeks. It's great if you have lower back stiffness or pain. Or just to reduce injury risk on lower body lifts.

https://www.defrancostraining.com/a...2-joe-ds-qlimber-11q-flexibility-routine.html

I'll be doing it every squat and deadlift day from now on.
 
#6,254
#6,254
Thrasher865 said:
I've been dealing with lower back pain for a while now, so I've taken a break from deadlifts until yesterday. I decided I needed to stretch more to loosen up my hips and that not deadlifting was probably going to do more harm than good after a certain point. I had been foam rolling my back religiously, but decided I was targeting the wrong area.

So I've been doing Joe DeFranco's Limber 11 warm-up every workout for a couple weeks. It's great if you have lower back stiffness or pain. Or just to reduce injury risk on lower body lifts.

https://www.defrancostraining.com/a...2-joe-ds-qlimber-11q-flexibility-routine.html

I'll be doing it every squat and deadlift day from now on.
Click to expand...

Looks like a solid warmup. I'm glad I purchased a lax ball. It targets the piriformis nicely
 
#6,255
#6,255
I4Jay said:
Cut going well.

8th consistent week at 2700 calories
BF down. Muscles up, Vascularity up.

Summer Beast being unleashed.

/end blog post
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Good job.

I'm in the final week of my cut. Hoping to hit <8.00%, with no crazy water and sodium manipulation. Can't wait to start packing on slabs of meat.
 
#6,258
#6,258
Thanks guys. :hi:

I tested at 8.03% yesterday with calipers. I am still in a slight deficit this week as I work calories back up. I hope I can break that 8.0% barrier this week, but the cut is over.

I had some leg definition, but not enough. I go hard on legs but I think an increase in volume is in order to thicken them and give better lines. Lots of room to gain mass, but my obsession with staying lean keeps me on that slow train :)
 
#6,259
#6,259
Thrasher865 said:
I've been dealing with lower back pain for a while now, so I've taken a break from deadlifts until yesterday. I decided I needed to stretch more to loosen up my hips and that not deadlifting was probably going to do more harm than good after a certain point. I had been foam rolling my back religiously, but decided I was targeting the wrong area.

So I've been doing Joe DeFranco's Limber 11 warm-up every workout for a couple weeks. It's great if you have lower back stiffness or pain. Or just to reduce injury risk on lower body lifts.

https://www.defrancostraining.com/a...2-joe-ds-qlimber-11q-flexibility-routine.html


I'll be doing it every squat and deadlift day from now on.
Click to expand...

I've not been a regular in this thread, but just wanted to say thanks for posting this. I've been doing the Stronglifts 5x5 routine for a bit now, and as I've progressed to heavier weights I've been battling a lot of tightness in my hips, IT bands, and lower back. I went through this flexibility routine tonight and could immediately feel relief.

It'll be a staple from now on.
 
#6,260
#6,260
GreatWhiteNorth said:
I've not been a regular in this thread, but just wanted to say thanks for posting this. I've been doing the Stronglifts 5x5 routine for a bit now, and as I've progressed to heavier weights I've been battling a lot of tightness in my hips, IT bands, and lower back. I went through this flexibility routine tonight and could immediately feel relief.

It'll be a staple from now on.
Click to expand...

You think this will be effective for butt wink? I'm trying to drop lower on my squats but I wink after parallel
 
#6,262
#6,262
GreatWhiteNorth said:
I've not been a regular in this thread, but just wanted to say thanks for posting this. I've been doing the Stronglifts 5x5 routine for a bit now, and as I've progressed to heavier weights I've been battling a lot of tightness in my hips, IT bands, and lower back. I went through this flexibility routine tonight and could immediately feel relief.

It'll be a staple from now on.
Click to expand...

No problem! It helped me, so I figured maybe it could help someone else.

nicksjuzunk said:
You think this will be effective for butt wink? I'm trying to drop lower on my squats but I wink after parallel
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My entire hip region feels so much looser and in control after this stretch, so I wouldn't doubt that it could help you at least a little. Give it a try.
 
#6,263
#6,263
Actually, I think it would probably help you a lot. I would add a stretch specifically for your hamstrings and foam roll them as well, IMO. Good luck.
 
#6,266
#6,266
GreatWhiteNorth said:
What is this contraption?

I need help with my IT bands in the worst way. They are tight as a snare drum.
Click to expand...

Produced by triggerpoint therapy. You can google it. The rolling area is very firm. Imagine a pair of sweatpants lying flat on a bowling ball, and that's about what you are feeling
 
#6,268
#6,268
Weighted pull-ups 25lb 8, 8, 8, 6
Cable rows 180lb 8, 8, 8, 8
Barbell curls 70lbs 8, 8, 8
Dumbbell curls 30lbs 8, 8, 8

My first real workout since breaking my arm. Prior to that I've been using a smith machine and doing a lot of machine work (I didn't wanna pay a gym membership until my arm was healed up).
 
#6,269
#6,269
Bench Press 185x8, 225x8, 275x5

French Press 40x8, 50x8, 60x8

I tried to go higher on triceps, but it was too much stress on my elbow after the tommy John surgery and ****.
 
#6,270
#6,270
Switched from Stronglifts 5x5 to Wendler 5, 3, 1 a few weeks ago and love it.

Set a PR on deadlift today...445...although following that up with squats at 255 for 5 sets of 10 with 1-2 minutes rest in between was horrifying.
 
#6,271
#6,271
GreatWhiteNorth said:
Switched from Stronglifts 5x5 to Wendler 5, 3, 1 a few weeks ago and love it.

Set a PR on deadlift today...445...although following that up with squats at 255 for 5 sets of 10 with 1-2 minutes rest in between was horrifying.
Click to expand...

5/3/1 is a great program. "Beyond 5/3/1" is a solid read, too. The thought of high volume squats after PR'ing on deads sounds like death
 
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