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***Weightlifting Thread***

235,492 Views | 2465 Replies | Last: 2 hrs ago by ttha_aggie_09
fav13andac1)c
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In reply to texag06ish • 3:21p, 5/27/25
AG
texag06ish said:
Have you thought about shifting your macro mix?

I've been in the same boat as you, eating a lot (3,200 calories per day). I've been adding body fat and muscle mass but more fat than muscle. This month I've shifted my focus to increasing my carb intake and lowering my protein.

I'm thinking I was eating too much protein. I was averaging 3250 calories, 345 g protein and 321 grams of carbs. This month I'm averaging 3250 calories, 298 g of protein and 384 carbs. I'm hoping my body didn't have enough carbs to help process the protein but enough to survive so my body decided to store the excess protein as fat.


The approximately 58 grams of fat is the most impressive thing to me.
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texag06ish
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In reply to fav13andac1)c • 3:39p, 5/27/25
AG
Low fat is easy to me now. If I want to eat fat, I have to mindfully get it in.
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Tex117
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In reply to texag06ish • 3:44p, 5/27/25
AG
Same. I cook with olive oil, and get it while in other things.

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CC09LawAg
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5:40p, 5/27/25
Good news, the ab convo is null for me after my heavy DL workout today. Hit 390 AMRAP for 4 reps followed by a 287.5 5x10 and I wanted to die.

So no accessory work today.
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AggieLAX
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In reply to CC09LawAg • 5:42p, 5/27/25
AG
CC09LawAg said:
This may be a dumb question, but what are some good, low rep/strength focused ab exercises?

I got to thinking about it and almost everything I've ever done is high rep work. Is there any kind of loadable ab exercise that is more focused on doing work in the 5-10 rep range?
Standing Ab Wheel or Barbell Rollouts
Dragon Flags
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ttha_aggie_09
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In reply to CC09LawAg • 5:57p, 5/27/25
AG
You're just scared of ab cramps
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CC09LawAg
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In reply to ttha_aggie_09 • 6:00p, 5/27/25
Zero doubt in my mind I would've blown chunks all over the garage.

Didn't even rack my weights, I just crashed inside. Gonna go set them up for my wife's workout later when the living room stops spinning.
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fav13andac1)c
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9:13a, 5/28/25
AG
Another 100 lbs milestone on the big 3.

235 lb squat 3x5
170 lb bench press 5x5
295 lb deadlift 1x5

700 lb total

I've had a lot of fun updating a spreadsheet of my lifting/weight goals. Took the basic goals for beginner/intermediate categories from a Jeff Nippard video.

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texag06ish
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In reply to fav13andac1)c • 9:19a, 5/28/25
AG
Nerd alert.
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fav13andac1)c
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In reply to texag06ish • 9:30a, 5/28/25
AG
texag06ish said:
Nerd alert.


*pushes bridge of glasses up nose furiously*
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texag06ish
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In reply to fav13andac1)c • 9:34a, 5/28/25
AG
NERDS UNITE! If you saw my macros/weight loss spreadsheet you'd probably fall in love.
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fav13andac1)c
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In reply to texag06ish • 9:45a, 5/28/25
AG
texag06ish said:
NERDS UNITE! If you saw my macros/weight loss spreadsheet you'd probably fall in love.


Bro, share a Google Sheet template.
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Tex117
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In reply to CC09LawAg • 10:35a, 5/28/25
AG
See! No need for silly ab exercises.
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Claude!
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In reply to fav13andac1)c • 3:07p, 5/28/25
fav13andac1)c said:
texag06ish said:
Nerd alert.


*pushes bridge of glasses up nose furiously*


At least the arm you used to push your glasses up was jacked as hell.
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CC09LawAg
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10:27a, 5/29/25
Looking ahead to my programming for next year, I'm trying to research some other intermediate programs to try.

I'm enjoying 5/3/1 and like the flexibility it offers but I'm wondering if there isn't a program that is maybe more directly effective for increasing my big 3 total.

I'm looking at Texas method, but coming off 5/3/1 it just seems like it isn't nearly as much volume.

Anything else I should be looking at?

ETA: Anyone run Greg Nuckols 28 programs? Seems intriguing.
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jtraggie99
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In reply to CC09LawAg • 11:21a, 5/29/25
AG
Have you looked into any wave programming? Bromley's Base Strength is a good read. We're currently doing a second round of a variation of his base strength Bullmastif program, with some tweaks and slight adjustments to the main lift programming and a little more on the accessory side. But if you are looking for volume, that would definitely be it.
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CC09LawAg
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In reply to jtraggie99 • 11:25a, 5/29/25
I saw that program mentioned, I will look into it.

Part of what I am wondering is with 5/3/1 if I am doing a lot of "junk volume" on my main lifts, and if I couldn't be making more progress with more intensity + less reps.

I'm wondering if my recovery wouldn't be better doing it that way. I don't really know the answer because I haven't tried that style of lifting since getting out of the progressive overload every workout/week vs. month.
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Hoosegow
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In reply to CC09LawAg • 11:31a, 5/29/25
You want volume?

Look up smolov. You can hate me later.

Or try some variant of the Russian Conjugate method. Westside method is a varient that I used quite a lot.
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CC09LawAg
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In reply to Hoosegow • 11:41a, 5/29/25
Haha I've seen Smolov - it's tempting but I just don't know with my regular life requirements that I have what it takes to pull it off.

I'm not sure if I want more volume or not. I'm just kind of interested to try something different than the 5/3/1 scheme, and it seems like a lot of people swear by stuff that seems like way less overall volume.

I'm kind of wondering if I'm not making the mistake of doing more = better.
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Hoosegow
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In reply to CC09LawAg • 12:17p, 5/29/25
Try a version of the Russian conjugate. Which is what Westside is.

531 is good. Probably the best method to establish a base powerlifting base. But as Dave Tate says, everything works, nothing works forever.
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CC09LawAg
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In reply to Hoosegow • 3:01p, 5/29/25
I do like 5/3/1, I'm going to stick with it through this year and reevaluate once I max out at the end of the year.

I haven't maxed out in awhile so I think I'm just itching to know what my totals are; I plan to do it end of August. I think if I meet my goals there I'll feel better about the track I'm on.
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texasaggie2015
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6:45p, 5/29/25
AG
Just a quick check-in post. I'm 20 weeks in.

I've noticed the growth start to slow down quite a bit which from what I understand is completely normal. Still getting stronger and feeling better each day.
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bam02
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In reply to texasaggie2015 • 11:22p, 5/29/25
AG
Impressive change!
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CC09LawAg
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In reply to texasaggie2015 • 9:49a, 6/2/25
Losing the sleeves, shorts are getting shorter...the transformation is almost complete.

Get yourself some stringers and knock about 3 inches off those shorts and you're ready.
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bam02
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In reply to CC09LawAg • 9:50a, 6/2/25
CC09LawAg
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11:22a, 6/2/25
One thing I've modified with 5/3/1 is switching to doing high bar/heel elevated squats for the accessory work and keeping low bar for the main work. I think with the weights getting higher, this 1.) helps me keep overall volume lower by using less weight on high bar than I would on low bar and 2.) helps me work on muscles I've been neglecting by adding in a new movement pattern.

I will likely start throwing in some stiff leg deadlifts and RDLs as the accessory work on my deadlift days for the same reason. I feel comfortable enough with my form on my low bar squats and deadlifts now that I can trade out some weekly reps for some new movement patterns.
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texasaggie2015
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6:51p, 6/4/25
AG
Was doing barbell curls and felt a pain in my inner elbow. Wasn't bad- but enough to where I stopped. Only time I felt the pain was doing those curls. Hammer curls felt fine.

Should I be concerned? Tendinitis? Or could it just be a little tweak from overuse and it'll be fine in a few days?
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Hoosegow
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In reply to texasaggie2015 • 6:33a, 6/5/25
You'll be fine. You will know when you are injured. For a couple of weeks, use straps for any pulling excersizes. On a side note, no curls are necessary.
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CC09LawAg
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In reply to texasaggie2015 • 10:07a, 6/5/25
This may be smart or dumb on my part but my general rule of thumb is I don't put much credit on pains or tweaks if it's for one workout.

If I have the same problem a second time in a row, I try to sub in an exercise that works the same muscle pain free or lower the weight for the same exercise. I never try to completely avoid the area, unless it's painful to the point that it's obvious I need a break.

For instance, recently after doing my heavy OHP day my wrists were killing me. They kept bugging me so I didn't do pushups or dips and just did tricep iso work with EZ bar skullcrushers and pulldowns. And I used my wrist wraps on my pressing days to give my wrists support till the pain subsided.
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texasaggie2015
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In reply to CC09LawAg • 10:21a, 6/5/25
AG
Yeah, on my last "pull day" there was a little bit of pain but it felt more like soreness. Yesterday I did one set and thought I had better stop. I may just skip the curls for a week or so and see if things settle down.

I'm still fairly new to this so I imagine my form isn't great... and I'm starting to lift pretty heavy compared to when I started in January.
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CC09LawAg
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In reply to texasaggie2015 • 10:26a, 6/5/25
If it's only on curls, I think you're fine dropping them for a bit - you won't lose much there if you're doing other pull exercises and curl variations.

Also may be worth backing off the weight and either increasing your reps, sets, or time under tension (slow down the reps) so you can focus on banging out good reps with good form vs. cheating or doing partial reps.
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Claude!
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5:05p, 6/5/25
Forgive me father, for I have skipped leg day.
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texag06ish
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In reply to texag06ish • 7:52a, 6/6/25
AG
Update from my last post:

For the past 2 months I've been bulking and trying to fine tune the macros. In April I ate 3250 calories per day. Gained minimal lean mass but added fat. In early May, I knocked down the protein, upped the carbs but kept the calories the same. Wound up putting on 2.5lbs of lean mass in my legs and .5 in my arms over the span of 26 days. Unfortunately I also added 1.5 lbs of fat, all of it in my trunk. Right now I'm taking down the total calories and taking my protein down to 250 grams per day in the hope that I can add lean mass without the fat.

Currently sitting at 196, 15% body fat. Targeting 200, 10%.

Progress.
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CC09LawAg
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In reply to texag06ish • 9:31a, 6/6/25
I wish I had this level of discipline - my idea of bulking is just adding a quart of milk and a peanut butter sandwich to my daily routine.

Then when I want to lose weight I drop those off and go back to 220.
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ttha_aggie_09
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In reply to texag06ish • 9:35a, 6/6/25
AG
This is good stuff!
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