Thanks yall.
***Weightlifting Thread***
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Last: 17 hrs ago by ttha_aggie_09
32 weeks in yesterday. Hard to believe it's already been that long and even harder to believe I've been able to stick with it.
Getting in the gym consistently and changing my diet has completely changed my life for the better.
My only complaint... I wish those newbie gains never stopped!
Getting in the gym consistently and changing my diet has completely changed my life for the better.
My only complaint... I wish those newbie gains never stopped!
Keep stacking wins!
I rewatch my deadlift PR video from last week over and over. I really can't believe I did it. I'm not even the same person I was 3 and a half years ago and lifting is a big reason why.
I rewatch my deadlift PR video from last week over and over. I really can't believe I did it. I'm not even the same person I was 3 and a half years ago and lifting is a big reason why.
I will do it if I'm close to failure to finish out a set. But if I'm having to do it on set 3 out of 5 sets, I know I need to repeat or lower the weight next time.
I consider it a "fail" on the lift and mark it as red on my spreadsheet, unless it's the last one or two reps - I give myself some room for fatigue, just having bad technique that day and over exerting, etc.
I consider it a "fail" on the lift and mark it as red on my spreadsheet, unless it's the last one or two reps - I give myself some room for fatigue, just having bad technique that day and over exerting, etc.
That's awesome.
I haven't gotten into some of the more hardcore things you guys do, but honestly just sticking with a routine and watching my body transform has been a huge success.
I haven't gotten into some of the more hardcore things you guys do, but honestly just sticking with a routine and watching my body transform has been a huge success.
As long as you're enjoying yourself and happy with your progress, that's all that matters.
If you ever get stuck and plateau or feel yourself wanting a new challenge, we'll be here!
If you ever get stuck and plateau or feel yourself wanting a new challenge, we'll be here!
Just tossing this X thread out there to drum up discussion. I know most of the active people on this thread are training for strength over hypertrophy and thus the focus on barbell movements. I switched over to focusing on hypertrophy two months ago and follow Dean's programming. Part of me misses the achievement of throwing around a lot of weight on a barbell but at the same time I've been making (and seeing) steady gains and love the fact that I don't feel wrecked after any given workout although my working sets are very challenging.
Nobody with a brain thinks you CAN’T build a lot of muscle with (Barbell) Bench, Squats, Deadlifts, Rows, & OHP
— Dean Turner (@DeanTTraining) August 21, 2025
Nobody with a brain thinks there’s NEVER an instance in which these exercises should be programmed
It’s just that…
These 13 exercises are BETTER for MUSCLE GROWTH: pic.twitter.com/FwWMCP7Pvz
txaggie05 said:
Just tossing this X thread out there to drum up discussion. I know most of the active people on this thread are training for strength over hypertrophy and thus the focus on barbell movements. I switched over to focusing on hypertrophy two months ago and follow Dean's programming. Part of me misses the achievement of throwing around a lot of weight on a barbell but at the same time I've been making (and seeing) steady gains and love the fact that I don't feel wrecked after any given workout although my working sets are very challenging.Nobody with a brain thinks you CAN’T build a lot of muscle with (Barbell) Bench, Squats, Deadlifts, Rows, & OHP
— Dean Turner (@DeanTTraining) August 21, 2025
Nobody with a brain thinks there’s NEVER an instance in which these exercises should be programmed
It’s just that…
These 13 exercises are BETTER for MUSCLE GROWTH: pic.twitter.com/FwWMCP7Pvz
So...what are the other 13 exercises?
txaggie05 said:
Just tossing this X thread out there to drum up discussion. I know most of the active people on this thread are training for strength over hypertrophy and thus the focus on barbell movements. I switched over to focusing on hypertrophy two months ago and follow Dean's programming. Part of me misses the achievement of throwing around a lot of weight on a barbell but at the same time I've been making (and seeing) steady gains and love the fact that I don't feel wrecked after any given workout although my working sets are very challenging.Nobody with a brain thinks you CAN’T build a lot of muscle with (Barbell) Bench, Squats, Deadlifts, Rows, & OHP
— Dean Turner (@DeanTTraining) August 21, 2025
Nobody with a brain thinks there’s NEVER an instance in which these exercises should be programmed
It’s just that…
These 13 exercises are BETTER for MUSCLE GROWTH: pic.twitter.com/FwWMCP7Pvz
Those all look like really great accessory exercises. I do a lot of those/would do them if I had access to the equipment as accessories after my main barbell left.
But he lost me at benching on a smith machine.
The Smith machine one is where I start to get lost too. I get the logic of target musculature, but at the same time it doesn't have the natural path as other machines that target specific muscles so it seems like that could cancel it out.
I usually work out at my work gym so I have access to all of the equipment. I also work out at a Planet Fitness by my house and they don't have a hack squat machine and I LOATHE feet-forward Smith machine squats as the alternative.
I usually work out at my work gym so I have access to all of the equipment. I also work out at a Planet Fitness by my house and they don't have a hack squat machine and I LOATHE feet-forward Smith machine squats as the alternative.
I don't see myself ever abandoning the barbell lifts. I may modify them by stopping low bar squatting, only doing RDLs vs off the floor deadlifts, switching to a close grip bench, etc. I could see ditching barbell bench for DB bench.
My plan would be to just use the barbell for "heavy" work on the front end of a workout, like a 3x3 or 3x5, then do my volume work on a machine vs. with the barbell like I currently do.
My plan would be to just use the barbell for "heavy" work on the front end of a workout, like a 3x3 or 3x5, then do my volume work on a machine vs. with the barbell like I currently do.
Yeah. I can see myself in the not too far off future switching some things around in terms of variation, but I wont be abandoning those lifts wholesale.
So your work gym has more equipment than a planet fitness?
Big 4-letter company in San Antonio.
Wouldn't say more equipment in total, but definitely more options in terms of weight machines. There are more machines that work has that PF doesn't than there are ones PF has that work doesn't.
Wouldn't say more equipment in total, but definitely more options in terms of weight machines. There are more machines that work has that PF doesn't than there are ones PF has that work doesn't.
Oh, that makes sense. That campus is a small city.
Question for the group - I'm currently cutting weight so it may have had an impact on this, but...
I hit 405 for 5 on squat a month or so ago (pre-cut). Went for 430 for a 5 pound PR yesterday and I got it (questionable on depth, didn't record it). I loaded 455 and unracked it and immediately felt like it was going to fold me.
I find my squat and my deadlift to almost be opposite - I seem to be able to do more reps with decently heavy weights on squats but then I suck at 1RM. But on deadlift I seem to suck at heavy rep work but then I can send it on a 1RM.
Do you think this is likely form/technique related? Maybe weakness in my core/stabilizers? I just really felt like I couldn't even begin my descent on the squat.
I hit 405 for 5 on squat a month or so ago (pre-cut). Went for 430 for a 5 pound PR yesterday and I got it (questionable on depth, didn't record it). I loaded 455 and unracked it and immediately felt like it was going to fold me.
I find my squat and my deadlift to almost be opposite - I seem to be able to do more reps with decently heavy weights on squats but then I suck at 1RM. But on deadlift I seem to suck at heavy rep work but then I can send it on a 1RM.
Do you think this is likely form/technique related? Maybe weakness in my core/stabilizers? I just really felt like I couldn't even begin my descent on the squat.
CC09LawAg said:
Question for the group - I'm currently cutting weight so it may have had an impact on this, but...
I hit 405 for 5 on squat a month or so ago (pre-cut). Went for 430 for a 5 pound PR yesterday and I got it (questionable on depth, didn't record it). I loaded 455 and unracked it and immediately felt like it was going to fold me.
I find my squat and my deadlift to almost be opposite - I seem to be able to do more reps with decently heavy weights on squats but then I suck at 1RM. But on deadlift I seem to suck at heavy rep work but then I can send it on a 1RM.
Do you think this is likely form/technique related? Maybe weakness in my core/stabilizers? I just really felt like I couldn't even begin my descent on the squat.
There are other more experienced folks to opine here, but IMO (at least for me), there is an element of fear in a Squat that is not the same as a deadlift. (Ie, getting crushed under the bar).
Both are spooky, don't get me wrong. But on a deadlift, if things aren't going the way you want, you can just drop the weight, and its over. Squat, if things are going wrong....alot is going to go wrong.
Plus, deadlift has a "beast mode" element to it where you can just keep pulling. Squat, unless you are just a really freakin good squatter, the focus on form and positioning keeps one from being able to full send it.
Could be a lot of things. Form for sure but your form could be perfect. Fear. The only way to get over the fear is to keep doing it. I bought a mono that I kept at the gym (now sitting in my garage collecting dust) and attached some safety straps. That helps - knowing you wont get stapled. I assume you are lifting in a power rack. It could be your set up. The weight could impare you setting up like you want. However...
If I was a gambling man, I'd bet your problem is your CNS. It isn't prepared for heavy weight because you don't train with heavy singles or double. I (not my idea, but something we always did) think one of the best ways to prepare for a heavy single is to overload with bands. Hard to do if you don't have a mono. So lets say you want to go for a 455 1rm. Load the bar to 500. Attach bands from the top of the cage to the bar. As you squat, the weight gets progressively lighter due to the tension in the bands. This trains your CNS. The bands have to be pretty much directly above you. If not, it can pull you out of your groove. Once again, that is one of the reasons why a mono is such a great tool for squatting.
How to Set Up Reverse Bands in Powerlifting in a monolift
900lb reverse band squat
Damn, I don't miss any of that.
If I was a gambling man, I'd bet your problem is your CNS. It isn't prepared for heavy weight because you don't train with heavy singles or double. I (not my idea, but something we always did) think one of the best ways to prepare for a heavy single is to overload with bands. Hard to do if you don't have a mono. So lets say you want to go for a 455 1rm. Load the bar to 500. Attach bands from the top of the cage to the bar. As you squat, the weight gets progressively lighter due to the tension in the bands. This trains your CNS. The bands have to be pretty much directly above you. If not, it can pull you out of your groove. Once again, that is one of the reasons why a mono is such a great tool for squatting.
How to Set Up Reverse Bands in Powerlifting in a monolift
900lb reverse band squat
Damn, I don't miss any of that.
I definitely think CNS plays a factor.
I'm thinking I need to set my safeties up high and just static hold so I know if I fail the bar is only going to drop a couple of inches vs me trying to get to the hole and having to bail there.
I'm going to start there. I know 1 rep max calculators are sketchy but it says I should be at 455 based on 405x5 and I don't feel anywhere close to that.
I was going to do my next training block with a heavy single every workout, it'd be programmed for 442.5. But my confidence isn't there to do that so I may try something else.
I'm thinking I need to set my safeties up high and just static hold so I know if I fail the bar is only going to drop a couple of inches vs me trying to get to the hole and having to bail there.
I'm going to start there. I know 1 rep max calculators are sketchy but it says I should be at 455 based on 405x5 and I don't feel anywhere close to that.
I was going to do my next training block with a heavy single every workout, it'd be programmed for 442.5. But my confidence isn't there to do that so I may try something else.
You could also change up your training a bit and hit a top single. Then back off to like 1x3 of something pretty damn heavy. Maybe even 2x3 to 3x3. Then back off further to like a 2x8.
I don't know exactly how the percentages of this works. And how exactly the mix should be in terms of how many triples and 8s. But the style definitely works.
I don't know exactly how the percentages of this works. And how exactly the mix should be in terms of how many triples and 8s. But the style definitely works.
At the risk of sounding like a sissy and/or idiot, any tips on getting my knee sleeves off?
I've been pushing down with my thumbs wedged in there and it's giving me horrible pain in my thumbs to the point where it's impacting my grip and push lifts.
I've been pushing down with my thumbs wedged in there and it's giving me horrible pain in my thumbs to the point where it's impacting my grip and push lifts.
My issue with that is cumulative fatigue. I'm not sure I have the juice to be hitting a heavy single that often.
I could probably swing it once per training block tho. It's just hard for me to line up my "let it rip" days with the days I feel good, can work out at the time I want, etc. So it's just easier to program sub max work for reps.
I could probably swing it once per training block tho. It's just hard for me to line up my "let it rip" days with the days I feel good, can work out at the time I want, etc. So it's just easier to program sub max work for reps.
Nut up and start using wraps.
OK for real... how do I say this, unroll them? Fold the top back onto itself. The pull it down. It will end up being inside out.
Spud inc. Makes a really good sleeve that has loops that helps with pulling them up and down.
OK for real... how do I say this, unroll them? Fold the top back onto itself. The pull it down. It will end up being inside out.
Spud inc. Makes a really good sleeve that has loops that helps with pulling them up and down.
It took me 3 years to come around to sleeves - give me another 2 and I'll probably be using wraps when I get stuck on 500.
Pretty sure I get what you're saying - I had been just rolling them down about halfway and pushing them down the same way I had slid them on. Just flipping them over completely inside out makes sense.
Pretty sure I get what you're saying - I had been just rolling them down about halfway and pushing them down the same way I had slid them on. Just flipping them over completely inside out makes sense.
Just my opinion, but I much prefer wraps to sleeves. I haven't used sleeves much, but they are a pain in the ass to get on and off. Wraps are way easier to mess with. And you can make them as tight or as loose as you want.
jtraggie99 said:
Just my opinion, but I much prefer wraps to sleeves. I haven't used sleeves much, but they are a pain in the ass to get on and off. Wraps are way easier to mess with. And you can make them as tight or as loose as you want.
Alright alright. So, with the wraps, is it similar to wrist wraps, in that I can just loosen them between sets but they generally stay in place? Or is it a thing where you have to completely reapply them between lifts?
Just trying to get an idea of everything involved for a solo garage lifter. Won't have anyone there to help me with it.
Not gonna lie, I dread taking my sleeves off after hammering out all those squats and then having to do my accessory lifts.
CC09LawAg said:jtraggie99 said:
Just my opinion, but I much prefer wraps to sleeves. I haven't used sleeves much, but they are a pain in the ass to get on and off. Wraps are way easier to mess with. And you can make them as tight or as loose as you want.
Alright alright. So, with the wraps, is it similar to wrist wraps, in that I can just loosen them between sets but they generally stay in place? Or is it a thing where you have to completely reapply them between lifts?
Just trying to get an idea of everything involved for a solo garage lifter. Won't have anyone there to help me with it.
Not gonna lie, I dread taking my sleeves off after hammering out all those squats and then having to do my accessory lifts.
No, you generally take them off after each set then rewrap before your next set. I suppose if you did them lose, you could just keep them on. Now, the one downside is having to re-roll them. You roll them up as tight as you can. You basically step on a section of the wrap, stretch the end as much as you can and roll, stretch and roll. Then tie them off to keep them rolled tight until you use them. This is also why it's good to have multiple pairs (they are cheaper than sleeves). I have three pairs that my son has used so we don't have to re-roll after each lift. Honestly, re-rolling them is the biggest pain.
Yes, it is much easier to have two people wrapping your knees for you at the same time. But I've wrapped my own knees one at a time, and I don't find it too big of a deal. Lots of video's out there on ways to wrap. I generally would just start right below the knee, overlapping by half on each pass, pulling tight as I go around, and getting it up onto the bottom of the thigh.
This is all we use currently. You can of course get more expensive one's, but definitely if you're just trying them out to see if you like them, something like this would be fine.
https://inzer.com/collections/power-wraps/products/iron-wraps-z
I'm sure Hoose has plenty of recommendations.
https://inzer.com/collections/power-wraps/products/iron-wraps-z
I'm sure Hoose has plenty of recommendations.
For $25 it seems worth messing around with. I may take the plunge if I don't figure out a way to get these sleeves off easier.
It's not a one rep max every week. It's probably close to 8-9 RPE. I ran this with a coach and I know it works, but now that I'm programming myself, I'm trying to get the right percentages.
It really is more geared off of bar speed than RPE.
But, "1 rep max" is a skill. So one has to practice it if one wants to hit the big time PRs.
It really is more geared off of bar speed than RPE.
But, "1 rep max" is a skill. So one has to practice it if one wants to hit the big time PRs.
Had my yearly physical today. I had some weird "episodes" back in November that really triggered this whole "get in the gym and get healthy thing". That blood pressure reading of 156/107 scared me to death.
This morning... it was 118/80. I feel a LOT better.
This morning... it was 118/80. I feel a LOT better.
Absolutely outstanding work.
How much creatine do you guys take daily? I take about 5g daily but was curious if some of you take more.
Same, 5g/day.
There was a thread on it awhile back I think and that seemed to be the consensus.
There was a thread on it awhile back I think and that seemed to be the consensus.
What brand of creatine do you guys use?
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