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***Weightlifting Thread***

166,472 Views | 1847 Replies | Last: 2 days ago by True Anomaly
10andBOUNCE
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In reply to CC09LawAg • 5:40a, 12/9/24
AG
CC09LawAg said:
OK, it's safe to say that I've been completely neglecting my abs/core for the ~ 3 years since I've gotten back into this.

I think it's probably the main source of my intermittent back pain, because my lower back is overcompensating for a weak core.

What are some of your favorite exercises? I need some simple, easy, low effort ones I can tack on to the end of my workouts and then maybe some more complicated stuff for off days when I have more energy.

I was thinking of starting with planks and dead bugs.

I don't know what it is about ab work. I can be completely disciplined for the past decade - rarely miss a day dedicated to one of the main lifts. But when it comes to considering ab work, my level of dedication is complete opposite.
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ttha_aggie_09
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In reply to 10andBOUNCE • 7:17a, 12/9/24
AG
You and me both… I've gotten better at it but am wildly inconsistent. I'm about to just start doing them as a warmup every other day so I won't skip them.
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CC09LawAg
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In reply to 10andBOUNCE • 9:15a, 12/9/24
I may just start doing planks as part of my morning or bedtime routine. I've got to find some way to work in 10-15 minutes of it.
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wtanner
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9:29a, 12/9/24
AG
For ab/core work I like hanging leg raises, rollouts with a barbell and planks with a kettlebell pull through.
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CC09LawAg
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In reply to wtanner • 8:09a, 12/12/24
See, I am so pathetic I can barely knock out hanging leg raises - but I don't have slings to hold my arms up and am doing it with my grip. Maybe that would help.
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ttha_aggie_09
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In reply to CC09LawAg • 8:27a, 12/12/24
AG
If you have a squat rack with pull up bar above it, put the bar about squat height and lean against it while holding your hands on pull up bar and then raise your legs. I try and control the eccentric but it doesn't take making reps of tempo before I puss out.
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CC09LawAg
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In reply to ttha_aggie_09 • 8:32a, 12/12/24
I think I've tried that setup, but it was kind of awkward based on where I have my pullup bar bolted in the cage. I need to play around with it.
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jtraggie99
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8:47a, 12/12/24
AG
My main ab training comes from heavy squats and deadlifts. As long as you keep your core tight, your abs will get stronger as the weight goes up to support the weight. That's the main purpose of the abs anyway. That being said, I will throw in one-sided farmer walks or some weighted planks at the end of workouts from time to time.
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ttha_aggie_09
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In reply to jtraggie99 • 8:54a, 12/12/24
AG
I hear you on this because I have been of the same mentality for a long time but I still think you need to supplement your ab work with isolation exercises. I squat pretty dang heavy and without a belt which gives me a really strong core but I get concerned I have tighter hips and hip flexors because I am not doing targeted exercises for my abs to balance things out.

I just absolutely hate doing isolation exercises for my abs… maybe worse than cardio.
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CC09LawAg
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In reply to ttha_aggie_09 • 9:12a, 12/12/24
This is where I am at - I am sure my core is stronger than the average person's, but I think what is happening is that my posterior chain and lower back strength is outpacing my hip flexor and abdominal gains, and it's causing some issues with them taking over when the weight gets heavy. So I think I need to focus on that iso work to balance things out.

The one side farmer walks are a good idea, I think I can work those in on off days with my sled work as long as I don't overload it too much.
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ttha_aggie_09
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In reply to CC09LawAg • 9:22a, 12/12/24
AG
Don't overlook suitcase deadlifts too. Single arm deadlift with dumbbell or kettlebell. I actually superset those with suitcase carries… it sucks
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CC09LawAg
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In reply to ttha_aggie_09 • 9:39a, 12/12/24
I did those for about a month to mix things up and thought "Oh, I'll just cut what I deadlift in half". That math did not math lol
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ttha_aggie_09
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In reply to CC09LawAg • 9:45a, 12/12/24
AG
Yeah, I imagine you almost flipped over the weight
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10andBOUNCE
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In reply to CC09LawAg • 11:26a, 12/12/24
AG
CC09LawAg said:
See, I am so pathetic I can barely knock out hanging leg raises - but I don't have slings to hold my arms up and am doing it with my grip. Maybe that would help.
My wife and son got me hanging straps for my birthday a few months ago. A subtle message?

I haven't used them a lot, but they are pretty humbling to say the least. They taunt me everyday in the garage.
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jagvocate
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7:23p, 12/12/24
AG
Strong lifts 5x5 Workout #2 (B)

Took me 4 days before my glute / ham area was "unsore" enough to feel good lifting

Felt great

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ttha_aggie_09
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In reply to jagvocate • 7:31p, 12/12/24
AG
Awesome!
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CC09LawAg
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In reply to jagvocate • 8:22a, 12/13/24
Keep after it - the soreness after the workouts will subside quickly.

I never imagined how far such a simple workout could take me over the time that I did it, but it was a great introduction into the principles of lifting and has honestly completely changed my life.
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2girlsdad
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6:40a, 12/16/24
So, I decided to do planks at the end of leg day (squats and deads), and holy shmoly my back felt amazing after! The rest of the day into day 2, just felt more loose and did planks again that next morning. It's less than a 5 minute commitment to get a stronger core but mainly loosen the back!
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CC09LawAg
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10:48a, 12/24/24
How is everyone feeling for 2025?

Baseline goal is a 5 plate squat and deadlift - goal if everything goes well is 545. Bench is going to be less of a priority, aiming for 315. Long term goal is 365.

Building up to try for a 1500 total in the big 3 for 2026.
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jagvocate
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In reply to CC09LawAg • 11:03a, 12/24/24
AG
My goal is just to keep adding 5 and 10 lbs while doing the Stronglifts 5x5 … steady Eddie

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sanitariex
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In reply to jagvocate • 11:22a, 12/24/24
AG
So much this! This thread motivated me hard the last year, to the point I overdid it last summer and separated my AC joint, and have just now gotten back to heavy barbell bench. Slow and steady from now on!
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CC09LawAg
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In reply to jagvocate • 11:22a, 12/24/24
Yessir!

And don't be afraid of those 1.25 lb plates - when I got stuck on my overhead press, going up 2.5 pounds at a time helped me get over the plateau.

And make sure you follow the advice about deloads when you miss a lift 3 times in a row - it really makes a difference in the long run.
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CC09LawAg
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In reply to sanitariex • 11:25a, 12/24/24
It's funny when I look at my graphs of my lifts going up over the first year vs the last two years.

Goes up at almost a perfect 45 degree angle for almost a year, then it really flattens out and is so much more incremental. But up is up so I just keep grinding.
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2girlsdad
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In reply to CC09LawAg • 1:05p, 12/24/24
We share the same goals, but my 5 plate squat goal might be 2026 (not in a hurry to rush, about 60lbs away). I think I'll get the deadlift much sooner.

I do have a 315 pause rep bench goal this year.
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CC09LawAg
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In reply to 2girlsdad • 1:20p, 12/24/24
My squat and deadlift are always neck and neck. I'm really hoping I can lock in my form on one or the other this year and see some significant gains from locking in my technique.

I think I have the most potential for technical improvement on my deadlift, so we will see. Since I've come back from my short hiatus a lot of things in my form I was probably taking for granted are sticking out to me more, like having a bad forward lean on my squats when the weight gets heavy. I'm much more aware of it now after stepping away for a few months, so I've been focusing on that and have been happy with the improvement I've made there.
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sanitariex
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In reply to CC09LawAg • 4:37p, 12/24/24
AG
I've actually lowered all my weights to a respectable "heavy" and just calling it good there. maybe go up 5 pounds every month, but I've hurt my shoulder twice now, both times from overdoing it on the weights, and I just can't keep taking that risk. Really sucks getting old, and 40 isn't even that old yet.
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bam02
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In reply to 2girlsdad • 7:11p, 12/24/24
AG
2girlsdad said:
So, I decided to do planks at the end of leg day (squats and deads), and holy shmoly my back felt amazing after! The rest of the day into day 2, just felt more loose and did planks again that next morning. It's less than a 5 minute commitment to get a stronger core but mainly loosen the back!


Look up Dr. Stuart McGill and his "Big 3" exercises for back health. I've been having good success with them. They're very simple and easy to add to a routine or just do on their own. I listened to a podcast of him on Huberman and was impressed with his knowledge.
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jagvocate
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In reply to CC09LawAg • 7:15p, 12/24/24
AG
CC09LawAg said:
Yessir!

And don't be afraid of those 1.25 lb plates - when I got stuck on my overhead press, going up 2.5 pounds at a time helped me get over the plateau.

And make sure you follow the advice about deloads when you miss a lift 3 times in a row - it really makes a difference in the long run.
Thanks for this tip! Happy lifting in 2025 to all

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ttha_aggie_09
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In reply to CC09LawAg • 8:49p, 12/24/24
AG
Finally execute on my 5 plate bench
Squat Mid 6s beltless
Prioritize neglected body parts - core and maybe some lats
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bam02
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8:57p, 12/24/24
AG
My goal is just consistency. I lifted heavy and consistent for 20+ years but when I hit 40 a lot of things changed. In 2020 there was Covid which led me to quitting the gym and building a home gym, a new job that is extremely stressful with an erratic schedule, and just the natural wall that is turning 40.

5 years later I have lost quite a bit of muscle mass but am still in relatively excellent shape. I started jiu jitsu last year and intend to stick with it so that's cut into my weightlifting. I really want to gain about 10-15 lbs of muscle back over the next year or so. I think consistency is going to be the biggest key for me.
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CC09LawAg
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In reply to ttha_aggie_09 • 11:26a, 12/25/24
5 plate bench is nasty work! Hope you get there.
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Tex117
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In reply to CC09LawAg • 12:27p, 12/26/24
AG
CC09LawAg said:
How is everyone feeling for 2025?

Baseline goal is a 5 plate squat and deadlift - goal if everything goes well is 545. Bench is going to be less of a priority, aiming for 315. Long term goal is 365.

Building up to try for a 1500 total in the big 3 for 2026.
I went on a monster cut and dropped 40 pounds. (240 to 200, at 6'5")

I feel absolutely awesome, but my weights have suffered. I'm about to actually start earing again here in about a week.

Curious what comes back.
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CC09LawAg
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In reply to Tex117 • 8:33p, 12/26/24
Very curious to hear your progress as you go along.

I'm trying to hang in the 220 range but I know I'll probably eventually want to get closer to 200.
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El_duderino
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In reply to CC09LawAg • 9:50p, 12/26/24
As someone who still struggles with consistency, that's my goal for this year. If I can hit 225 bench, 315 squat, and 405 DL it'll be a cherry on top. Also plan on getting up to 175lbs bw while currently 150-155 at the moment.
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CC09LawAg
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In reply to El_duderino • 10:22p, 12/26/24
Those are all solid goal numbers, especially at your body weight.

Have you been 175 before?
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