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***Weightlifting Thread***

252,962 Views | 2536 Replies | Last: 4 hrs ago by Tex117
texag06ish
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In reply to Tex117 • 10:52a, 5/6/25
Thanks. I'll lower my protein intake some and up carbs. At this point I've gotten so used to prioritizing protein that all my snacks emphasize it and I'll have to adjust what I eat some. Controlling fat intake isn't an issue, I actually have to be mindful of making sure I eat fats.

For reference, per my last DEXA scan, I'm 13% body fat at 191lbs and I'd like to get to 10% at 200lbs.

Most of my carb intake is centered before and after working out in the form of fruit or dried fruit. The rest of the day carbs are filled with meals or more fruit. I'll just beef up my carb intake at snack time and eat a little less protein.
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CC09LawAg
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In reply to Tex117 • 11:06a, 5/6/25
I bought Wendler's Forever 5/3/1 and it's been helpful for programming but be careful as you can easily overdo it with all the different templates.

I'd Google 5/3/1 FSL 5x5 or 5/3/1 Boring But Big to give you an idea of where to start. Run that for 3-6 months to see if you like it then you can get into the more complicated programs.

5/3/1 Spreadsheet

That link takes you to the OG 5/3/1 and will automatically calculate your percentages and lifts for you.
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Tex117
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In reply to texag06ish • 12:04p, 5/6/25
Good for you! Yeah, you definitely have some room to up the carbs. You are probably going to feel awesome! And carbs are much easier than protein.

Fats, I don't track too terribly much either. I cook with olive oil, and I eat lean meats, I usually just go with that.

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Tex117
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In reply to CC09LawAg • 12:07p, 5/6/25
Thanks! I have that book as well and I'm very tempted to try it.

I also may try and 8/5/2...run that for a bit...Its just selecting where to start on the weight. (Ill check your link) Ive been working in the 3-5 rep range for basically two years. It may be time to try some volume for a little bit.

Whats the worst that can happen?

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CC09LawAg
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In reply to Tex117 • 2:53p, 5/6/25
If you do, start simple with FSL, SSL, Boring but Big or Boring but Strong - they work. I have found that when I try to do the more complicated ones I may feel more badass and that I'm putting more work in but then I always feel beat down.

I probably have my training max too high but I'm also almost 40 so can't just go balls to the wall for 6 months at a time.
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Tex117
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In reply to CC09LawAg • 3:03p, 5/6/25
Bro, I'm 42. Recovery is real. I can't go beating the sheet out of myself. Moreover, Im not some natural lifter (some dudes are). I have to be careful.
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CC09LawAg
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9:56p, 5/6/25
Super humbling first day on my new block.

Been neglecting my quads and doing exclusively low bar squats for awhile so I did my working sets with low bar then a 5x10 of heel elevated high bar squats.

Thought I reduced the weight enough and wow not even close. Gonna have to probably knock off another 40 pounds. That was brutal.
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fav13andac1)c
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9:32a, 5/7/25
Hit a couple milestones this morning. Surpassed 600 lbs for SBD.

215 squat. I failed this on Sunday, but crushed it this morning. Felt great.
145 bench
255 deadlift

615 total

I also crushed 90 lbs on Overhead Press, which I had deloaded on 2 weeks ago.

Was feeling really fatigued on Sunday, so having a great day in the weight room after a couple days rest is a big boost for me.
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fav13andac1)c
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In reply to CC09LawAg • 9:37a, 5/7/25
I haven't done a lot of different angles on squat, but I wonder if the combination of both high bar and heel elevation was too much at once.
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Tex117
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In reply to CC09LawAg • 10:47a, 5/7/25
Yeah, this is in my future as well. I'm going to push my fahves on the low bar to get my gainz, but then will start adding some quad focused squatting.

(likely front squat or hack squat...probably).
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10andBOUNCE
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11:29a, 5/7/25
I have been alternating traditional squats and heel raised each week.
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CC09LawAg
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In reply to Tex117 • 11:31a, 5/7/25
Let me know how front squat works for you.

I plan to introduce that in a year or so when I start training for carrying/Strongman type stuff. I can't even imagine how far I'm going to half to back off to build a foundation there.

Going to work that and Zercher squats in to build my back and core.
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CC09LawAg
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In reply to fav13andac1)c • 11:33a, 5/7/25
Yeah, I knew it was going to be hard but figured going below my working set weights would be enough.

I would've been fine on a 5x5, but going for a 5x10 was pretty rough. Haven't done sets of 10 in quite awhile on any barbell stuff so it was just a lot of different new variables, which is good. It gave me the burn I was looking for so I'm happy with it, just surprised at how much I'm having to knock off.
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Tex117
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In reply to CC09LawAg • 12:29p, 5/7/25
I had front squats on my "light" day for awhile, but along the way I tweaked my back. I was also doing a pretty severe cut, so lots of things were falling apart. Im finally getting all of that back under control (yup, 6 months), so Im going to enjoy not having a back tweak for awhile before I get back to them.

In the mean time, probably a hack squat for me...but even then, only until I'm big time stalling on my 3x5s. I'm basically doing a strength focused lower body, with more of bodybuilding type upper. Kinda curious to see how it works.



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CC09LawAg
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In reply to Tex117 • 1:23p, 5/7/25
This further confirms my theory that nothing good comes from cuts and I will continue to just eat a lot.
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Tex117
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In reply to CC09LawAg • 4:00p, 5/7/25
LOL. My blood pressure and cholesterol beg to differ. Not to mention my misplaced vanity.
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bagger05
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12:34p, 5/9/25
Graduated from 220/200/180 on bench today. That means starting next time I'll be back up to two plates.

After a couple years of not being under a barbell, this is a big win.
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Tex117
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In reply to bagger05 • 1:11p, 5/9/25
Great work!
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bagger05
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In reply to Tex117 • 1:24p, 5/9/25
Thanks man. Working out is a lot more enjoyable when you can do the exercise you like. And when you're making progress.
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fav13andac1)c
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In reply to bagger05 • 1:41p, 5/9/25
bagger05 said:
Graduated from 220/200/180 on bench today. That means starting next time I'll be back up to two plates.

After a couple years of not being under a barbell, this is a big win.


Heck yeah!
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Claude!
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1:49p, 5/9/25
Saw a guy at Planet Fitness today standing in the Smith machine rack curling a 20 lb EZ bar.
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bam02
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In reply to bagger05 • 3:40p, 5/9/25
bagger05 said:
Graduated from 220/200/180 on bench today. That means starting next time I'll be back up to two plates.

After a couple years of not being under a barbell, this is a big win.
. Doing reverse pyramid?
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bagger05
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In reply to bam02 • 6:13p, 5/9/25
Yep.
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bam02
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In reply to bagger05 • 6:20p, 5/9/25
Nice. I love that scheme. I just switched back to it for a change.
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aa4136
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11:28p, 5/11/25
Can anyone point me in the right direction as a newbie to weight lifting going on 40 years old?

Somewhere in this 62 page thread that covers it? Dont want to rehash same topic if already covered somewhere.

Would like to begin with learning technique properly.
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bagger05
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6:44a, 5/12/25
Starting Strength or 5x5 are both good for beginners and have been covered on this thread.

Tons of guides about both are out there elsewhere on the internet.

Bigger Leaner Stronger by Mike Matthews is another good basic program. His book covers nutrition as well.


I'm no expert but I'd look at those programs, see which one you think you're most likely to stick with, and give it a few months.
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bam02
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In reply to aa4136 • 7:45a, 5/12/25
I still recommend reading The New Rules of Lifting by Cosgrove. It's very easy to understand and will introduce you to proper mechanics and teaches some programming theory.

Beyond that I absolutely second StrongLifts 5x5 for every new lifter.
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jtraggie99
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In reply to aa4136 • 7:51a, 5/12/25
My generic answer would be Starting Strength. Read the book by Mark Rippetoe and start there. That being said, ultimately it will depend on your goals and capabilities. There is no one size fits all.

I started my son there when he began lifting with me around 2 years ago at 13. If you've never lifted before, the lifts will take time. He first started off doing goblet squats with a dumbbell before moving up to barbell squats and RDL's instead of full deadlifts. He now competes in powerlifting and his squat is still a bit of a work in progress. We also do sumo deadlift as opposed to conventional.
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10andBOUNCE
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In reply to aa4136 • 9:17a, 5/12/25
aa4136 said:
Would like to begin with learning technique properly.
I would focus a lot on mobility at first and I would start compound movements with light weight (lighter than you think is light) and get consistent feedback on form. Perhaps even posting videos occasionally here will generally get you in the right direction.
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Tex117
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In reply to aa4136 • 10:56a, 5/12/25
I too would second Starting Strength or GreySkull. I do think the 3x5 rep scheme is better for notices than the 5x5.

Start light. Learn the movements. Run the Novice Linear Progression. This could last anywhere between 6-9 months (maybe shorter, maybe longer).

After that, you will be a good clip stronger making the rest of your gym goals MUCH easier to obtain.
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ttha_aggie_09
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11:03a, 5/12/25
Whatever program you start, all emphasis needs to be placed on form first. 10andBpunce mentioned earlier but feel free to post on here and we can help offer some advice.

If I were starting over 20+ years ago, I wish I would have had someone help me establish proper form instead of learning it over the course of 2 decades.

Also, prepare to be sore… like really sore at first. If your form is correct and you're managing your progression, sore is a good thing.

Good luck!
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Tex117
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In reply to ttha_aggie_09 • 11:19a, 5/12/25
ttha_aggie_09 said:


If I were starting over 20+ years ago, I wish I would have had someone help me establish proper form instead of learning it over the course of 2 decades.

Gawd, its this. And focusing on the big compounds (Squat, Bench, Deadlift, Overhead Press).

Fill in the accessory and assistance stuff as needed, but focusing on the big 4 with good form would have saved me years of wasted time.
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TikkaShooter
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In reply to Tex117 • 1:44p, 5/12/25
Quote:
but focusing on the big 4 with good form would have saved me years of wasted time.

I guess I feel somewhat the opposite. I leaned HARD on the big 4. Really drank that koolaid, and avoided a lot of alternative exercises.

Two things changed my path:

1) I'm not training to be a powerlifter. I dont compete on those lifts.

and

2) Exercise science research on muscle growth

If I was training to powerlift, then yeah. The big 4 are your bread and butter. Bc you compete on those standards. But there are SO MANY other exercises that are better for muscular development, so now I use the big 4 as part of my programming. But only sprinkled in, and tested 2-3x a year for 1RM.

I got stronger, bigger, faster, once I put down the "Big 4 or bust" mantra.
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bagger05
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In reply to TikkaShooter • 2:02p, 5/12/25
I think it depends on how advanced you are and of course your goals.

Basic aesthetics and strength, I think working on simple stuff like barbell lifts until you hit some strength thresholds is probably a good idea.
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fav13andac1)c
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In reply to aa4136 • 2:49p, 5/12/25
aa4136 said:
Can anyone point me in the right direction as a newbie to weight lifting going on 40 years old?

Somewhere in this 62 page thread that covers it? Dont want to rehash same topic if already covered somewhere.

Would like to begin with learning technique properly.


I'm a newbie to this thread as of late February. I've been following the StrongLifts 5x5 program and it has been terrific. Highly recommend the app as it makes it easy to focus on lifting. The folks on this thread have been a huge help.

Also recommend following Starting Strength for form advice.

I think it's a great idea to focus on form to start. Once you get the lifting bug, additional goals will materialize pretty quickly.
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