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***Weightlifting Thread***

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fav13andac1)c
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12:22p, 7/24/25
AG
I've done a lot of research the past couple of days and I've settled on Madcow 5x5 for my next program after I plateau on SL 5x5.

It seems that the gains on that program are still pretty fast, which tailors well to my current strength level (late novice). I'll run that for a few cycles then likely switch to 5/3/1 after that as the gains slow. That and Madcow is built into the SL app, which is nice.
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CC09LawAg
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In reply to fav13andac1)c • 4:18p, 7/24/25
Exact same thing I did. I think I ran Madcow for 2 or 3 months and made some progress but ultimately stalled out on it and felt 5/3/1 was a better long term program.

I'd be studying 5/3/1 while you're doing Madcow to familiarize yourself with the template and terminology. It's simple at its core but allows for a lot of customization. I ran just vanilla 5/3/1 FSL the first few months to get the gist of it, then did the Boring But Big Challenge, then started getting into some of the other templates.
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fav13andac1)c
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In reply to CC09LawAg • 6:23p, 7/24/25
AG
Cheers, will do
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CC09LawAg
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In reply to CC09LawAg • 8:46a, 8/5/25
CC09LawAg said:
407.5 for 5 on DL today. Wanted 3 but got too hyped and went for it.

Almost 3 weeks later and my back is still out of whack from thinking I was a decade younger than I was.

I'm normally very good about taking the long/big picture approach on my heavy lifts but decided I was going to push it that day.

Good reminder that it isn't worth it - cost myself a couple of weeks of quality workouts and will probably have to redo this month's training block and push back testing my max, if I do it at all.

Using this time to up my cardio and lose some weight, so I can at least get something out of it.
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ttha_aggie_09
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In reply to CC09LawAg • 10:17a, 8/5/25
AG
Man, this is unfortunately something that happens....

I've got a weird issue with my IT Bands/Hip Flexors right now that I can't exactly figure out. I've got a bench goal that I am like 5-10lbs away from that I cannot seem to get a day good enough where I attempt it. And to make matters worse, I somehow tweaked my trap benching yesterday and it aggravated my neck pain that I just hadn't gotten over. Granted, I did hit a PR on a burnout set of 225 and it probably happened there...

Some of this stuff is preventable but I am okay with tweaks here and there that are associated with my pushing the limit ever so slightly. The bad form and terrible decision making that lead to big injuries are another story...
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CC09LawAg
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In reply to ttha_aggie_09 • 10:25a, 8/5/25
Yeah, I generally work through most stuff, but when it's my lower back, I am just toast on low bar squats and DL. Not really any way to work around it other than backing way off the weight.

I think I'm on the mend, probably going to do a true deload week and just scrap this block so far and start it over.
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Tex117
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In reply to CC09LawAg • 10:37a, 8/5/25
AG
CC09LawAg said:
CC09LawAg said:
407.5 for 5 on DL today. Wanted 3 but got too hyped and went for it.

Almost 3 weeks later and my back is still out of whack from thinking I was a decade younger than I was.

I'm normally very good about taking the long/big picture approach on my heavy lifts but decided I was going to push it that day.

Good reminder that it isn't worth it - cost myself a couple of weeks of quality workouts and will probably have to redo this month's training block and push back testing my max, if I do it at all.

Using this time to up my cardio and lose some weight, so I can at least get something out of it.

I had a mini version of this lesson two weeks ago. Was on DL, had programmed a 2x3 at 375. Got amped. Hit it for a 1x5, then hit another 1x3. My back was cranky AF for a week. So, moral of the story, especially when lifting heavy stuff. Go for the prescribed sets/reps and nothing more.
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AggieLAX
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11:58a, 8/5/25
AG
Here's my unsolicited and, what's going to be, wildly unpopular advice:

1) Dedicate a much larger portion of your training to mobility/joint health. Your joints hurt because they suck.
2) Diversify your movements (vary the speeds/rep ranges/planes of motion, choose unilateral over bilateral, etc).
3) Abandon arbitrary lifts with high risk:reward (i.e. squat, bench, deadlift).
4) Get in better cardiovascular shape.
5) Drop the fat.

I get the appeal of powerlifting/weightlifting. I really do. Who doesn't love hitting a PR? But, it's all ego.

Start playing the long game.

I'm 54 and this is the advice that I would give to my 30-year-old self.

Whatever you choose to do, please don't ignore #1.
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CC09LawAg
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In reply to AggieLAX • 12:13p, 8/5/25
AggieLAX said:
Here's my unsolicited and, what's going to be, wildly unpopular advice:

1) Dedicate a much larger portion of your training to mobility/joint health. Your joints hurt because they suck.
2) Diversify your movements (vary the speeds/rep ranges/planes of motion, choose unilateral over bilateral, etc).
3) Abandon arbitrary lifts with high risk:reward (i.e. squat, bench, deadlift).
4) Get in better cardiovascular shape.
5) Drop the fat.

I get the appeal of powerlifting/weightlifting. I really do. Who doesn't love hitting a PR? But, it's all ego.

Start playing the long game.

I'm 54 and this is the advice that I would give to my 30-year-old self.

Whatever you choose to do, please don't ignore #1.

I was planning on typing a big long response to this, but won't waste the time.

This is all fine and good, for you.

It's silly to think that anybody's way of doing things, or their goals, or achievements, trump what anyone else chooses to do.

When I want to weigh 160 pounds and spend an hour and a half on the elliptical and the cable machine, I'll reach back out to you for your workouts.
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AggieLAX
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12:39p, 8/5/25
AG
That's a solid strawman; especially ironic considering your current training block.

In all seriousness, I hope your back heals quickly and doesn't cause any long-term issues.
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CC09LawAg
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In reply to AggieLAX • 12:41p, 8/5/25
When I carry the Husafell stone around the pen in Iceland in a few years in front of my kids as the culmination of my years of training, one tweaked muscle in my back will just be a footnote in the training log.

I do appreciate your concern.
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AggieLAX
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12:46p, 8/5/25
AG
That would be epic!
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CC09LawAg
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In reply to AggieLAX • 12:50p, 8/5/25
I plan to incorporate more of what you're talking about once I get my baseline strength to where it needs to be. I don't plan on training this way forever, but it's what I have to do for the specific goal in mind. If I can't comfortably lift 400 pounds off the floor with a barbell, it'll never happen with a stone.

I've seen some surprisingly small guys pull it off though. I'm hoping I can settle in at the level of strength I need at 200-220 pounds.
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Apache
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12:55p, 8/5/25
AG
Quote:
I get the appeal of powerlifting/weightlifting. I really do. Who doesn't love hitting a PR? But, it's all ego.

I think you need to separate the powerlifting vs weightlifting aspect.
Pushing for maximum strength vs. functional strength are two different animals.... akin to the ultra-marathoner vs. the person who does cardio 3-5x per week. (I'm sure you know this)
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AggieLAX
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In reply to Apache • 1:03p, 8/5/25
AG
Apache said:
Quote:
I get the appeal of powerlifting/weightlifting. I really do. Who doesn't love hitting a PR? But, it's all ego.

I think you need to separate the powerlifting vs weightlifting aspect.
Pushing for maximum strength vs. functional strength are two different animals.... akin to the ultra-marathoner vs. the person who does cardio 3-5x per week. (I'm sure you know this)

I fail to see how weightlifting is any more "functional" than powerlifting.
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Apache
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In reply to AggieLAX • 1:13p, 8/5/25
AG
Quote:
I fail to see how weightlifting is any more "functional" than powerlifting.

Really?! The information is absolutely everywhere & it is overwhelming. Here is some insight:
Quote:
New evidence suggest that just like heart-pumping aerobic exercise, strength training also may help older adults live longer. But doing both types of exercise is even more beneficial, according to a study published in the November 2022 issue of the British Journal of Sports Medicine.
The study involved surveys from nearly 100,000 men and women ages 55 to 74. Participants reported the frequency and duration of their exercise, including moderate and vigorous physical activity and weight lifting.
After a median follow-up of nine years, researchers found that weight lifting alone was linked to a 9% to 22% lower risk of dying. Moderate to vigorous aerobic exercise appeared to lower risk by 24% to 34%. But the greatest longevity gains were among people who did both types of exercise; their risk of dying during the follow-up period was 41% to 47% lower compared with people who did no exercise.

https://www.health.harvard.edu/heart-health/adding-weight-lifting-to-workouts-may-boost-longevity

Weightlifting:
  • Improves brain health (reduces risk of dementia & alzheimer's)
  • Improves bone strength/health
  • Enhances mood & mental health
  • Boosts metabolism
  • Maintains muscle mass (important as you grow older for basic life functionality.... opening jars, carrying stuff, etc)
It's not even debatable how beneficial it is.
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ttha_aggie_09
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In reply to AggieLAX • 1:16p, 8/5/25
AG
Did you accidentally stumble into the wrong thread? Read the title and rethink your post.

I don't go into the running threads and tell them how stupid they are in their preferred training method…
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Apache
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In reply to ttha_aggie_09 • 1:19p, 8/5/25
AG
Quote:

I don't go into the running threads and tell them how stupid they are in their preferred training method…

Possible troll? The evidence for the benefits of weightlifting are being touted everywhere these days.
Upon review, definite troll.
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AggieLAX
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1:24p, 8/5/25
AG
When I say weightlifting, I'm referring to Olympic weightlifting (Snatch & Clean and Jerk). What you're talking about is weight lifting (two words) or resistance training and I agree with everything you posted.

Sorry for the confusion.
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ttha_aggie_09
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In reply to AggieLAX • 1:26p, 8/5/25
AG
Yet you specifically called out Bench, Squat, and Deadlift. Which one touched you as a kid?
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ttha_aggie_09
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In reply to CC09LawAg • 1:56p, 8/5/25
AG
Quote:
When I want to weigh 160 pounds and spend an hour and a half on the elliptical and the cable machine, I'll reach back out to you for your workouts.

I just caught this LOL
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Tex117
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In reply to AggieLAX • 2:00p, 8/5/25
AG
AggieLAX said:
Here's my unsolicited and, what's going to be, wildly unpopular advice:

1) Dedicate a much larger portion of your training to mobility/joint health. Your joints hurt because they suck.
2) Diversify your movements (vary the speeds/rep ranges/planes of motion, choose unilateral over bilateral, etc).
3) Abandon arbitrary lifts with high risk:reward (i.e. squat, bench, deadlift).
4) Get in better cardiovascular shape.
5) Drop the fat.

I get the appeal of powerlifting/weightlifting. I really do. Who doesn't love hitting a PR? But, it's all ego.

Start playing the long game.

I'm 54 and this is the advice that I would give to my 30-year-old self.

Whatever you choose to do, please don't ignore #1.



On the off chance you aren't a troll, I would urge you to reconsider your position for your own health.
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fav13andac1)c
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6:45a, 8/6/25
AG
Hey CC09LawAg, sorry to hear about your injury. Hope you heal quickly.

After deloading a month or so ago, I 5x5'ed 185 on BP on Monday and 115 on OHP this morning. Back in April I was deloading from 90 lbs on OHP so I'm pretty pumped.
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CC09LawAg
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In reply to fav13andac1)c • 6:47a, 8/6/25
Short term setbacks for long term gains.

Nice work man - way to stick with it.
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AggieLAX
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In reply to ttha_aggie_09 • 7:08a, 8/6/25
AG
ttha_aggie_09 said:
Yet you specifically called out Bench, Squat, and Deadlift. Which one touched you as a kid?

Well, yeah. It's a powerlifting thread.
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ttha_aggie_09
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In reply to AggieLAX • 7:19a, 8/6/25
AG
So let me get this straight - your mea culpa is that this whole thing was just semantics and you didn't mean to explicitly tell everyone on this thread they're stupid for their preferred method of exercising?

Remember, we have the receipts of your post…
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CC09LawAg
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In reply to AggieLAX • 8:45a, 8/6/25
AggieLAX said:
ttha_aggie_09 said:
Yet you specifically called out Bench, Squat, and Deadlift. Which one touched you as a kid?

Well, yeah. It's a powerlifting thread.

Is it?

When I started the thread I think I was still running Stronglifts, or maybe Madcow. And many of the newcomers start off on beginner programs like that.

I certainly don't consider myself a powerlifter.

Is it your position that if you lift with a barbell, it's all based upon ego?
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AggieLAX
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In reply to CC09LawAg • 9:41a, 8/6/25
AG
CC09LawAg said:
Is it your position that if you lift with a barbell, it's all based upon ego?

No. Chasing big lifts is. I've done it. We all do it. And, that's fine if you're will to pay the (potential) price.

My shoulders took a beating after years of benching and I've injured my back several times doing heavy deads. It wasn't until I left my ego at the door and started taking steps to preserve my joints that I got healthier.

The main problem I find with the barbell lifts is that they demand symmetry from inherently asymmetrical bodies.
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Farmer1906
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In reply to AggieLAX • 9:54a, 8/6/25
AG
AggieLAX said:
CC09LawAg said:
Is it your position that if you lift with a barbell, it's all based upon ego?

No. Chasing big lifts is. I've done it. We all do it. And, that's fine if you're will to pay the (potential) price.

My shoulders took a beating after years of benching and I've injured my back several times doing heavy deads. It wasn't until I left my ego at the door and started taking steps to preserve my joints that I got healthier.

The main problem I find with the barbell lifts is that they demand symmetry from inherently asymmetrical bodies.

Why is it ego to have a goal of lifting heavy things? Why is it not ego to have a goal of preservation?
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AggieLAX
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In reply to Farmer1906 • 10:12a, 8/6/25
AG
Farmer1906 said:
AggieLAX said:
CC09LawAg said:
Is it your position that if you lift with a barbell, it's all based upon ego?

No. Chasing big lifts is. I've done it. We all do it. And, that's fine if you're will to pay the (potential) price.

My shoulders took a beating after years of benching and I've injured my back several times doing heavy deads. It wasn't until I left my ego at the door and started taking steps to preserve my joints that I got healthier.

The main problem I find with the barbell lifts is that they demand symmetry from inherently asymmetrical bodies.

Why is it ego to have a goal of lifting heavy things? Why is it not ego to have a goal of preservation?

Fair question. Perhaps a better one would be how strong is strong enough? I guess that depends on the individual.
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Tex117
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In reply to AggieLAX • 10:28a, 8/6/25
AG
AggieLAX said:
CC09LawAg said:
Is it your position that if you lift with a barbell, it's all based upon ego?

No. Chasing big lifts is. I've done it. We all do it. And, that's fine if you're will to pay the (potential) price.


Post your PRs. Squat, Bench, Deadlift. Age when you did it, Body weight and height.

Let's cut to the chase here. Because context matters.



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AggieLAX
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In reply to Tex117 • 10:52a, 8/6/25
AG
Tex117 said:
AggieLAX said:
CC09LawAg said:
Is it your position that if you lift with a barbell, it's all based upon ego?

No. Chasing big lifts is. I've done it. We all do it. And, that's fine if you're will to pay the (potential) price.


Post your PRs. Squat, Bench, Deadlift. Age when you did it, Body weight and height.

Let's cut to the chase here.




What chase are we cutting to?

Squat: 350 (36)
Bench: 300 (30?)
Deadlift: 385 (42)

Height: 5'5
Average weight: ~150
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True Anomaly
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11:16a, 8/6/25
AG
I've never seen this thread as purely a powerlifting thread, even though I know the majority of people here want to do what they can to increase their 1RM . it's a weightlifting thread- meaning, "lifting weights to support either muscle growth or strength- or both"
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CC09LawAg
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In reply to True Anomaly • 12:05p, 8/6/25
Yeah, I mean my goal is definitely getting stronger over aesthetics, but I test my 1RM maybe twice a year.

As long as my lifts go up every month, I'm not too worried about what my 1RM is.
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fav13andac1)c
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12:46p, 8/6/25
AG
We're really talking about the psychology of lifting. Everyone who lifts does so because of ego to some extent. Yeah, I want to look good for my wife. So what?

But that doesn't mean you shouldn't do it. And how you lift isn't necessarily as important as just lifting period. People will find what works for them and helps accomplish their own personal goals. Sources of motivation are personal and drive individuals to different programs depending on what they want to accomplish.

Also, we've discussed many different forms of lifting on thread. The big 3 are mainstays across most styles.

Example: At this time, I can confidently say that I never want to run a marathon. That doesn't jive with my fitness goals, but that doesn't mean I'm going to head over to the running thread and tell everyone they're wrong.
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