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***Weightlifting Thread***

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fav13andac1)c
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2:12p, 5/15/25
AG
Thank you so much for the input everyone! I'm going to switch to 3x5 on squats.

Seems like it's a good combination of continued strength growth while helping me keep my workouts at a reasonable length. The potential to add in some supplementals is intriguing as well.
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CC09LawAg
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In reply to fav13andac1)c • 2:15p, 5/15/25
fav13andac1)c said:
The potential to add in some supplementals is intriguing as well.
Word of caution - don't overdo or overcomplicate these. Not sure what your setup is, but I'd do something simple like 3x10 leg extensions and 3x10 hamstring curls or something like that. You want to make sure you aren't impacting your recovery since Stronglifts is pretty demanding with squatting 3x per week and the 10 pound jumps on deadlifts.

Not saying you would, but it isn't the time to think, "OK, I'm going to throw in some heavy RDLs on my squat/bench/row day".

As with all good advice, I speak from experience lol

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Tex117
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In reply to CC09LawAg • 2:48p, 5/15/25
AG
CC09LawAg said:
Agree with going down to 3x5, and you can add on some optional supplemental work if you find yourself with extra time/energy on those days. Low energy stuff like skullcrushers, curls, pullups, chin ups, whatever.
I second this.

Working this stuff in sooner rather than later will leave you happier with your physique. StrongLifts/Starting Strength while solid strength programs and IMO a necessary step for being truly fit, don't concern themselves with aesthetics. Add just a little bit (like upper pull, which is a pull up, and some bicep work) will go along way in balancing you out.

Once you run your NLP to the ground, you can start adding other stuff in for maximum benefit.

BUT THAT SAID, its one thing to mess around with some skullcrushers, dips, curls, and pullups, its another to keep adding volume to your legs. I would very much resist the temptation to add any additional leg work while you are in this phase. There will come a time where it makes sense, but now, it will only screw you up on your strength gains.
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CC09LawAg
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In reply to Tex117 • 3:27p, 5/15/25
The nice thing about adding this stuff in is with a little planning you can superset it all so you can knock it out pretty quickly.

I like to do something like pullups, dips, abs; or chinups, skullcrushers, one leg work.
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Tex117
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In reply to CC09LawAg • 7:16p, 5/15/25
AG
Yup. Some good ol'fashioned bro stuff.

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CC09LawAg
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8:22p, 5/15/25
Finally got my Inzer knee sleeves in - had to exchange the XL for XXL.

Man that was a game changer for my low bar squat. I don't know why but whatever it did, that was the best my form has felt in a long time.

Now, they hurt like hell and I probably won't have any leg hair left and getting them on and off is a pain but I can see the appeal.

I may save them for my heavy days and try to get some thinner ones for the other days.
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jtraggie99
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In reply to CC09LawAg • 9:13p, 5/15/25
AG
Which ones did you buy?
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Tex117
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In reply to CC09LawAg • 9:51p, 5/15/25
AG
I have a pair of these and they are absolutely incredible. I'm a tall lanky dude, and I feel so much more stable with them on.
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CC09LawAg
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In reply to jtraggie99 • 4:30a, 5/16/25
ErgoPro. They've got me waddling around like a penguin but made my reps feel great.

I was skeptical but I can see how they might add some weight to your max.
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Hoosegow
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In reply to CC09LawAg • 6:33a, 5/16/25
C'mon CC... Nut up and get some wraps...
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CC09LawAg
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In reply to Hoosegow • 8:14a, 5/16/25
You know, it's funny you mention that, because they almost seem more appealing to me after trying to get the sleeves off after my squats. Trying to put those sleeves down my leg after busting my butt on squats was the last thing I wanted to do.
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Hoosegow
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In reply to CC09LawAg • 10:01a, 5/16/25
No. No it is not. They suck so bad. Work fantastically if you know how to wrap your knees but they suck. They suck to prepare to put on. They suck wrapping. They suck with the way they feel. But they do work very well.

I like the spud inc. sleeves. They have pull on straps.
Knee Sleeves 2-ply Spud Inc


These Inzer sleeves are convenient in that you can tighten them up and then loosen them between sets. Not the greatest, but not bad, either.

Knee Sleeves XT Inzer Advance Designs

If I was going to get something like this, I'd try these, though.

Super XT Knee Sleeves are the best knee sleeves for ultra xtreme power Inzer Advance Designs
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CC09LawAg
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In reply to Hoosegow • 10:50a, 5/16/25
For Strongman workouts, do you typically use the same style of sleeves, or prefer something with a little more give?

The XT is intriguing, but I'm also wondering if the regular Power Knee Sleeve might be the less stiff alternative to allow more freedom of movement.
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Hoosegow
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In reply to CC09LawAg • 12:51p, 5/16/25
Nothing for strongman, but I never competed so I never went stupid heavy.

Also, freedom of movement is the opposite of what you are looking for in a sleeve or wrap.
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fav13andac1)c
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In reply to Hoosegow • 3:18p, 5/16/25
AG
Hoosegow said:
No. No it is not. They suck so bad. Work fantastically if you know how to wrap your knees but they suck. They suck to prepare to put on. They suck wrapping. They suck with the way they feel. But they do work very well.


Believe it or not, I did powerlifting in high school. Getting wrapped before a lift is one of those memories that sticks out the most.

Have two teammates wrap immediately before you lift. Lift. IMMEDIATELY take them off!
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jtraggie99
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7:37a, 5/21/25
AG
So someone recently asked her about gear, including shoes. I responded saying how I wear vans, and have for some time. In fact, when I was younger, I just wore whatever athletic shoes I happened to be wearing at the time without thinking about it. That being said, I've never once tried actual weightlifting shoes for squats.

A couple weeks ago, for whatever reason, I decide to try and find some to try out. Ended up buying a pair of the Rogue Do-Wins. They have about a 3/4" rise, which is comparable to some of the Adidas, Nike's, and TYR's I found, but at about half the price. Ended up buying a pair for myself and my son, and we both used them yesterday on our squat day. We are both keeping them. To me, it just felt a little easier at the bottom getting past parallel with a little less stress on my lower back. I will be using them every time I squat going forward.

If you've ever considering them for squats, I would give them a try.
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10andBOUNCE
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In reply to jtraggie99 • 9:14a, 5/21/25
AG
I have been alternating heel raised squats every other week. Just been using a 3/4" wood board that seems to do the trick. I completely agree - I feel much stronger coming out of the hole this way.
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fav13andac1)c
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In reply to jtraggie99 • 9:17a, 5/21/25
AG
That was me. Glad you found something you like!

Semi-deload week over here as I transition to 3x5 on squats. 205 Monday, 215 this morning, 225 on Friday.

Surprised to find Monday and today both felt excellent. Adaptation is the craziest thing.
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Tex117
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10:33a, 5/21/25
AG
Just on a programming note (something you guys probably implement already), I've introduced a little more "bro stuff" on top of the classic big 4 programming (playing with these rep ranges as well, trying the 8/5/2). Added some DB Press, Incline Bench, not too much, but some of that.

Sure enough, it helps.
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Hoosegow
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In reply to Tex117 • 10:43a, 5/21/25
Wait until you find out about speed work...
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Tex117
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In reply to Hoosegow • 12:12p, 5/21/25
AG
Hoosegow said:
Wait until you find out about speed work...
Oh great...some other detail to obsess over.

Hoosegow, how do you (and others) feel about the Barbell Row? Would you program that over something like cable pulls? If so, which row variation?

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fav13andac1)c
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In reply to Tex117 • 12:29p, 5/21/25
AG
Only thing I know about the barbell row is that it could mean a few different exercises. StrongLifts and Starting Strength are talking about Pendlay Rows.
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Tex117
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In reply to fav13andac1)c • 12:35p, 5/21/25
AG
Yup. That's what I know.

There are a lot of different types.
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CC09LawAg
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In reply to jtraggie99 • 1:58p, 5/21/25
You using them on low bar squat?

I've debated trying out a pair.
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bam02
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2:00p, 5/21/25
AG
In my very humble opinion barbell row is barbell row. Pendlay rows are their own variation. But maybe I've always thought about it wrong.
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CC09LawAg
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In reply to Tex117 • 2:02p, 5/21/25
I did them a lot when I was doing Stronglifts/Madcow. When I switched to 5/3/1 I dropped them and have been doing almost pull ups and chin ups exclusively, with the occasional cable or dumbbell row mixed in.

I dropped them because I felt like they were fatiguing me too much, but if I'm being honest with myself my form sucked and they hurt my back so I just didn't like doing them. It also hurt my ego to have to go to such a low weight to not have any pain.

Now, I'm working them back in because I feel like I'm missing that raw strength/power on my pulls and I'm hoping it will give me a boost with my deadlift.
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CC09LawAg
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In reply to bam02 • 2:03p, 5/21/25
I agree with this - to me two very different exercises with two very different goals.
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jtraggie99
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In reply to CC09LawAg • 2:10p, 5/21/25
AG
CC09LawAg said:
You using them on low bar squat?

I've debated trying out a pair.


Yes I am.
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ttha_aggie_09
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In reply to CC09LawAg • 2:12p, 5/21/25
AG
Agree. Also depends on how your form looks for bent over rows… I try to get somewhere a little below 45 degrees or so and row but some folks prefer to bend almost over. The higher you go the more weight you can load up but it shifts more into upper back, biceps, and rear delts.

I have had issues before with mid traps because they can be "tricky" to isolate in your back workouts. I have personally found that seal rows, which are hard without the right equipment, and especially prone shrugs are great to hit mid traps. I say tricky because your lats can take over and almost remove some of the movement from the mid traps on certain exercises.

TLDR - plenty of good back exercises out there. I'd just find the ones that align with your goals, I.e, thicker back, deadlift more, look like a ninja turtle
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Tex117
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In reply to CC09LawAg • 2:13p, 5/21/25
AG
This was my concern. Too fatiguing.

Maybe stick with some cable or T-Bar row for a few months and see how that goes? I already do the chin ups and pullups.

Im just wondering if there really is any real benefit to it that can't be achieved doing some other things.

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CC09LawAg
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In reply to Tex117 • 2:17p, 5/21/25
I got a chest pad that attaches to my rack that I was using for a few weeks to take my back out of the equation - it's a pretty good compromise for taking the form issues out of it.

Just depends on what you're looking for from the exercise I think. If you're wanting to bang out sets of 10 and do hypertrophy, I'd definitely try the T-bar row for a couple of months and see how you like the results.
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CC09LawAg
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In reply to ttha_aggie_09 • 2:19p, 5/21/25
ttha_aggie_09 said:
Agree. Also depends on how your form looks for bent over rows… I try to get somewhere a little below 45 degrees or so and row but some folks prefer to bend almost over. The higher you go the more weight you can load up but it shifts more into upper back, biceps, and rear delts.
This was my issue - I know I need to bend over more to target the area I want but I end up having to use some sissy amount of weight and I did not like it so I stopped doing them.
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Tex117
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In reply to CC09LawAg • 2:59p, 5/21/25
AG
Oh, I suppose Ill give Tbar (or chest supported) row a go for 3x8-10 and see how it goes.

Once my deadlift stalls (probably not too terribly much further), I'll revisit the issue.

I will say, finally eating slightly above maintenance feels amazing for lifts. Weights have been flying up for the past few weeks.

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ttha_aggie_09
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In reply to CC09LawAg • 3:50p, 5/21/25
AG
Yeah, definitely humbles you when you get closer to parallel with the floor. You should try a seal row. Its like Tbar but you don't want anyone to see you load up the weight or lack there of
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aggiegolfer03
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4:41p, 5/21/25
AG
I stand on 45 lb bumper plates to do t bar or bent over rows. I like the stretch a lot more and I can use A LOT less weight and get better results than a traditional bent over row.

I love t bar rows honestly. Really feel those in my midback and the best pull variation for me for my rear delts.
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