Nice man great lifts for that weight. Im 170-175 too

Im doing 5x5 pretty much. How much would you recommend to move up in weight each week

Like 10 lbs?

@Pat-MA 195

@Pat-MA Depends, honestly. Bench 5 lbs, squat/deadlift 10.

That's what I do, anyways

180-185

195

I'm 180 atm and if I'm doing my linear progression I try for 10 lbs every lifting session til stall, then drop down by a certain percentage and build back up/repeat.

Im about 245-250, i mostly work in the 1-3 reps per set range and my top set increases by about 10lbs per week until I try a new 1rm

Front squatted 365 yesterday weight 162lbs

Also pulled 405 for five off a deficit beltless. Nice to be closer to my 2.5x bw goal on front squats and just fucking around with my friend in the gym was good for a chill recovery(ish) day

@here I'm thinking of getting a home gym by combining a squat rack like this https://www.roguefitness.com/sml-1-rogue-70-monster-lite-squat-stand?prod_id=48369&gclid=EAIaIQobChMIrqKGm7iU2gIVxEwNCh3TcwmeEAQYAiABEgKuVPD_BwE and some sort of deadlift platform and bumper plates. My main concern is that this will all sit on wood floors in an apartment I rent, so I want to minimize any wear and tear to the apartment. All the things I'm looking at are freestanding, but I know the base of squat rack will be pressing into the floor. Any tips on how to minimize possible damage? Would a rug be enough? Should I get some rubber pads to put underneath the squat rack base? I'd appreciate any insights or experience people have with this.

Why risk bringing all that into an apartment when you can get a cheap gym membership?

Serious question, not trying to be an ass.

I'd say at the very minimum you would need that thick rubber material that most gyms put over the cement floor, and then in addition to that you would have the wood platform on top.

You could get away with a bench press setup with an apartment obviously but I wouldn't deadlift that's for sure.

@BryceB-ND Thanks a lot for the feedback. I'm thinking about a homegym setup because my work schedule makes it difficult to get to the gym or get the full workout I want over the work week.

True. Sometimes the motivation with parking and traffic is enough to make one skip a workout.

Would be awesome to have that home setup, to me the risk seems to outweigh the postive.

Sam, yeah it takes me about 30-45 minutes one way to get to the gym. I know it sounds crazy but in to get free barbells (i.e. not a smith machine) in NYC you need to find a dedicated gym. Something I've been banging my head with for a while.

Yeah @BryceB-ND it's an idea I've been toying with for a while. After some googling and finding the above squat rack, before it seemed impossible and now it seems remotely feasible .

The other thing too, is that for most, exercising ebbs and flows as far as motivation is concerned, and if you ever hit a wall with your training/get bored/take a break, it's going to be an eye sore sitting in your apartment.

Just as a side thought I guess.

Not an eyesore, but take up a lot of space.

@BryceB-ND absolutely something to consider yeah. That's why I'm willing to pay ( I guess, within reason) for whatever the most ergonomic/compact/foldable design engineered is

Pullups are awesome man. Do not neglect the pullup bar

@Chris B regupol aktiv flooring an option?

@Deleted User Looking at it now, I can certainly lay it on top of the flooring. It does look like it might be the right find of floor padding I might want, was that what you were thinking? I can't tear up the floor or bolt into it (or the walls) but can put anything freestanding on top of it.

Yeah. I have it and it works really well @ThisIsChris

@Deleted User thanks!

So about 6 months ago my gym closed and the only option I have within an hour driving is a planet fitness. I hate going there. They have no bars to use for dead lifts or bench. You have to use that cable squat rack deal and I hate it. Since the bar only moves up and down on a track system I feel like a fag when I use it lol. With that said I'm thinking about setting up a home gym. Any of you guys know where to get good but not break the bank expensive equipment. I have found the guy who owned my old gyms email and I'm hoping I can buy some equipment off him but I'm not holding my breathe.

lots of people try to buy home gyms but it doesn't work out, leaving them with nearly new equipment that they're just trying to get rid of

so, look wherever that would be

idk probly something on ebay, Craigslist, hell even Facebook

don't they have a thing for that

https://www.fitnessfactory.com/item/3281/ppr200x/powerline_ppr200x_power_rack/#sthash.9IvOMeFk.EeAPWOgq.dpbs

idk if this is any good, but i just googled for like 3 seconds

@Deleted User "lots of people try to buy home gyms but it doesn't work out, leaving them with nearly new equipment that they're just trying to get rid of" any idea what difficulties people run into doing this? since I'm strongly considering it I want to know possible pitfalls as well

just like, apartment space, girlfriend moves in, doesn't lift anymore, landlord said no, etc

random life issues

nothing you'd be running into I don't think

just saying there's lots of used stuff out there

Thanks @Deleted User I'm just worried there's some secret "you have to constantly oil your squat rack" or "you have to take it out for walks" or some other huge overhead that's not obvious besides the space

i don't own a power rack, just a bench, but the only upkeep I really do is keep my bar clean

I do have a bit of metal grind that could be addressed where the bar meets the rack though

googling that now

Yeah I guess there are some oils you can use

I've tried all of the local re sale places like Craigslist and Facebook. The only stuff I can find is the cheap stuff. This is stuff the wife and I will both use so I can spend extra money to get some good stuff lol. It is funny how if the wife is interested it is spare no expense lol.

@JesseJames haha. Yes I am finding similar to you the second hand stuff is mostly cheap stuff. I will probably go with the Rogue website, where you can bundle everything you need together into a single deal: rack, bar, guards, bench, and plates.

@JesseJames#9618 I accumulated my home gym equipment over time, all from Craigslist.

Everything you need won't be for sale at once.

I bought plates when available, a bench, a power rack, 3 barbells, a pullup/dip station. all for about $400 all together.

If you have the time to buy stuff piecemeal, that could be an option.

Oh wow 400 is way cheaper than I imagined I'd spend. I've seen photos of yours @Tyler0317 so I know it is nice. Maybe I need to focus of buying piece by piece. I was more focused on buying full sets at once.

I would love to have a home gym, but $400 is about 5 years membership at my gym. I can walk to my gym though so it's pretty convenient.

Not like it's anything impressive, but I pr'd 245 on bench today 😁

making my way up

Nice!

@Deleted User nice!

Nice dude. How much do you weigh

@Deleted User

185

Thats good man at least you can do 60 more lbs than your bodyweight

Congrats @Deleted User

@JesseJames How's the hunt going? I've pretty much picked out all the equipment I'll get for our home gym. I'm spending several days on some spring cleaning now to plan it out and get ready for it. The centerpiece is a Rogue S-4 (along with bar, bench, mat, safety arms, bumper plates and bumper plates stand). If you're not as space constrained as I am then the SML-2 with pull-up bar looks totally worth it.

https://www.roguefitness.com/rogue-s-4-squat-stand-2

https://www.roguefitness.com/sml-2-rogue-90-monster-lite-squat-stand

I haven't been training my pullups this cycle, but I figured I'd see where I'm at

I got 20 pullups in

Not too bad

for 185 bw

I have a home setup with a powerrack but all you really need is a barbell and weights. That is it. You can get crazy strong on all the major excercises with just a bar bell. Cleaning the bar for ohp or front squat is how old timers in the 50s got strong. You only need the rack for 1rm bench work or low bar squats that you can't bail out of. Don't stress about equipment. One advice i would give is to buy a new bar. You do not want a bent bar. Sometimes used bars are bent because some asshat was doing rack pulls with them. What happens when you get heavy and you start getting that whip in the bar, the bar can roll in your hands and slip out. It is not something you can see but it can hurt you. I have used this bar for years from Amazon.

https://www.amazon.com/gp/product/B001K4OPY2/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Good channel

https://www.youtube.com/user/JDCav24

Banded face pulls are my new lover 😚

too op an exercise not to do

445 3x3 Deadlifts, no chalk/strap/belt

.feelsgood.jpg

damn suoni

What's your strongest pull

btb/conventional/sumo?

Conventional. And I've hit 500 before.

gg

my strongest is defo behind the back

leverages are weird that way

I did 405 back in 2017

which wasn't too hard, but granted then my conventional wasn't even 350

I should have a conventional now of 405 when I finish this cycle

Am stronk 💪🏻

Honestly though once you figure out how to maximize your glutes and hammies deadlift is pretty easy imo

Doesn't kill my knee like squatting does as well

yeah I've engrained alot better muscle recruitment this time around

Actually feeling my glutes

Mental muscle recruitment is far from a meme

my legs make it so there isnt a difference between a stiff leg dl and a normal dl

I always picture my glutes and hams doing all the work, save for the last bit where I lean back

well, hardly much a difference

How do you set up? That can make a difference as well

I've done a LOT of research on my Deadlift, as it used to be my worst and most dreaded exercise

Now that I've figured things out, squats have regained that title

squats will never agree with my femur length

My knee is the biggest thing, tbh

I start hitting 400+ and my knee feels like it's on fire

I need wraps

hm

The only thing I know about having healthy knees is not letting quads overtake your hammies

so it doesn't pull your patella around out of place

I pretty much don't have a meniscus nor a good chunk of cartilage in my knee

ouch

Tends to cause a lot of stability issues

Plus a lot of inflammation there

mine clicks, cause I didn't treat it right for awhile

Yeah I've no advice to help you there haha

Just got a shitty surgeon to do my survey, lol

Told me it was going to be a minor fix prior

Next thing I know in the post op he's like "Yeah turns out it was a lot more damaged than we thought it was gonna be. But don't worry, it'll feel like new in 6 months!"

3 1/2 years later I'm still waiting

f

To be fair though, should've expected that it was bad. Most people when they tear their meniscus can often continue to compete and lift for quite some time, even up to the day of their surgery. I put any weight on it or if my knee twisted the slightest it was enough to put me on the ground.

damn

that's shit

Making me really want to treat mine right now haha

Lol you should be fine. TRUST ME, you'll know when it's bad lol

Also, I think it got so bad because I tore it on a Monday pretty bad, but continued playing until the last few bits of the game on Friday where I was cut several times by a Tight End.

I used to use way to much quad and no posterior chain when squatting , that's what caused whatever little damage I have rn

right, gotta rest shit

when I fucked up my foot, I nursed the hell out of it for like a month

now I'm kicking harder than before with it :)

don't kick metal poles

I'll stick to getting my tongue frozen on them lol

the real suomi

I think I have lowbar down now. 4 weeks of 10x10 really helped. Pulled 455 sumo the other day so might make the switch (gasp) idk yet

Lots of volume lol

Damn wtf at those reps

Cardio for days

For a powerliftwr I do volume blocks so I don’t have to run

Or run as much*. Slowly building back down to strength. Hoping this helps me finally break 500 squat

Powerwalking crew checking in

If you're pushing those numbers you're doing something right obviously.

Nice numbers.

Thanks, next week I go to 5x10. Hoping to run that to 365 then deload and hit some strength blocks

>tfw want to lift heavy but also be cut

I eagerly await bulk season

Winter

I have a good copypasta

This cold snap were having is killing my gym time.

Garage gym and 35 degrees=gym cucking

-5 Aryan points for me

Take cold showers and build cold tolerance

literaly just go outside in the cold more

and wear relatively warm enough clothes

you'll find once you get started, you'll be wanting to take layers off instead

Ya I start every workout in 3 layers, hoodie over sweatshirt over shirt. Then sweats over shorts. After two warmups I’m gtg. I walk to my gym tho

This is not normal

So far April is a bust, I hate running on the treadmill

just put clothes on 😁

White people run in the snow

It gets really icy and I don't want to fall

>Phone died so now have to wait for it to charge back up so I can listen to my music while lifting

@Suomi Stronk

I'm just gonna binge watch Metapocalypse until it's changed

Just found the whole series on Hulu

You shouldn't need music if you're truly dedicated to gains...

I'd rather not listen to people speaking Spanish while I'm listening @The Huwhyte Ulf - VA

any cues to protect the low back on deadlifts? gets harder as I move up in weight

@Pat-MA My motto is if you're feeling it in your back, you're not doing it right. Focus more on using your legs and keep your chest up

but you definitely will feel it in your lower back to an extent though right?

To an extent, yes, but I fix it by proper stretching prior and after the workout

Focus on strengthening your lower back if you're having a lot of issues

I feel it in my low back a good amount. It doesnt hurt or anything

Also, try doing hex bar deadlifts if regular deadlifts are bothering you too much

isnt that the same thing as a squat though

Benedikt Magnusson told us at a seminar to lean back like you're almost falling backwards, then pull

It saves strain on the back

Unless you're doing sumo, in which case only God can help you

Not really, IMO. @Pat-MA

Appreciate it boys

Hex bar I feel in my glutes like a mofo. I work up to 4 sets of 5 then halve the plate number and go for 20

Last night I had my first workout on my new home gym. It was magical. I did squats, bench press, deadlift, and overhead press.

All of the essentials^

@ThisIsChris awesome bro. I'll add you to the list of guys I'm jealous of haha

@ThisIsChris Nice. I'm jealous of the home gym as well. One day I'll be as cool as you. 🏋

https://youtu.be/j4Hk2uepdEI

G R I P S T R E N G T H

@Deleted User Narrow foot placement too, that makes it even more impressive!

the deadlift isn't the impressive part for him at all

this lad deadlifts 880 btb

I swear the hardest part about deadlifting heavy isn't the actual lift, but getting all those damn plates off after you're already exhausted.

tbh^

half the workout is always loading the bar

Sometimes I just leave it

Come on, @Deleted User! Don't leave the weight out.

It's in my home so idgaf 😅

Well, that changes everything. In that case, that allows everyone who visits to see how strong you are. 💪

true, true haha

You *did* do your squats today... Right, Anon?

NO

Deadlifts over squats any day

tru

Fucked up my knee the other day and hyperextendeded it real badly. Getting an MRI Wednesday but it looks like I'll be benching 4x a week for the foreseeable future. 🇫

ffff

@Nick-NJ sorry to hear that. how did it happen?

https://youtu.be/lSZ4E55uhmQ

G R I P S T R E N G T H

Squat every day.

found a 10 rep max at 320 today on deadlift 🤷

@Deleted User estimated 1 rep max of 406. Does that sound accurate to you?

that's what I'm shooting for, but those 1rm calculators are always weird

If you're pushing 320 for 10 you should be able to get high 300s at least

Yeah 320 for 10 is tough to calculate, but what he said ^

Does anyone know of a cardio program you can do on a weight bench?!?

Why do you have to do a cardio program on a weight bench

I don’t have to, just wondering if there was such a thing and how well it worked

You could do like step ups or something

Second week of only benching and upper body. The doc said I tore my mcl and pcl so I'm in a straight leg brace until further notice.

I guess I never really used much leg drive though, because benching today wasn't much harder even though I had to keep my legs straight out the whole time

@Nick-NJ damn. How’d that happen?

@Nick-NJ does that mean when you heal you could put up even more if you use more leg drive? If so that's very impressive.

@Deleted User Wrestling a buddy of mine. I got him to tap out but at the expense of my knee hyper extending to the right.

@JesseJames hopefully man. Since bench is all I'm focusing on, I'm trying to hit the big 4 plate PR by the end of summer once this heals

Thats awesome bro! You're a beast!

Thanks man, hopefully goes as planned

💪🏼

I got stitches on my thumb, so grateful that it's in a spot that doesn't impede my training

woulda been a tad bit *irate*

anybody got a guide introductory guide to powerlifting?

@Gaius Mucius Scaevola starting strength by mark rippetoe. That's his book and the name of his site where he posts lots of articles www.startingstrength.com

👆🏻

jus lift heavy :-)

Took my straight leg brace off today and it sucked to see how much my right leg has atrophied. Only 5 more weeks to go 😬

fff

Brutal

Hope you recover quickly

Thanks, Doc said brace only needs to stay on for 3 more weeks!

Hang in there @Nick-NJ#9920 - dont rush it

Trust me,I'll be patient. I'm enjoying benching 4x a week.

Fellas

why are 1 armed pull ups so difficult

Dude I was trying 1 arm with my other arm holding my forearm and I was swinging all over the place

I could do the ones holding my forearm easily enough, but true 1 arm pullups are fucking hell

finding balance is a bitch

Im trying negatives

Hit 370 for a single in training today, 20lb DL pr

felt preeetty good

405 before the end of the month 🤞

Nice work @TIDE#0935

not nice enough 👺 😤