Yes. Funny enough, the last time I was consistent in lifting was also when I hit that 180-185lb bodyweight.
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Nice. It's crazy, I can put on 20 pounds now while lifting and my wardrobe basically stays the same. Jeans fit a little tighter but that's it.
Before, it would all be in my gut if I put on that much weight and I'd have to change pant sizes.
Before, it would all be in my gut if I put on that much weight and I'd have to change pant sizes.
Will keep you updated. Im definitely taking it low and slow this time around. I did the whole "1lb a week" thing, and that was just too much for an early 40 year old. There was some good weight gain in there (the good mix of fat and muscle), but after a certain point, it really did feel just like fat.CC09LawAg said:
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.
My goal now is about 1.5- 2lbs a MONTH gain. I have zero interest in getting that fluffy again. (1) my health sucked. I had high blood pressure, and my cholesterol was crazy high, and had an elevated a1c. (2) I hated the way I felt. (3) I hated the way I looked. (4) I hated how I couldn't really run or do anything else other than lift (and, while I was stronger than I had ever been, my numbers were still a bit meh for that body weight).
I am committing to not neglecting the sled work and to pushing the pace on my walks this year. I have had the same happen to me and want to avoid that.
I got into a comfortable groove where I was happy with my weight and my lifts were going up so I'd take my walks as a leisurely pace and not do any sled stuff but knew my cardio wasn't where I wanted it to be. So I'm going to push myself more this year and see if there's some untapped potential.
I got into a comfortable groove where I was happy with my weight and my lifts were going up so I'd take my walks as a leisurely pace and not do any sled stuff but knew my cardio wasn't where I wanted it to be. So I'm going to push myself more this year and see if there's some untapped potential.
Great plan!CC09LawAg said:
I am committing to not neglecting the sled work and to pushing the pace on my walks this year. I have had the same happen to me and want to avoid that.
I got into a comfortable groove where I was happy with my weight and my lifts were going up so I'd take my walks as a leisurely pace and not do any sled stuff but knew my cardio wasn't where I wanted it to be. So I'm going to push myself more this year and see if there's some untapped potential.
I do like the walks. They are much easier on a person that running. (Or at least distance running)
My new year's resolution is to find some joy or contentment in working out.
I wanted to thank this thread and especially the why not start today post for getting me off my butt. Started for real on Wednesday, no more making excuses for me. The plan for 2025 is 16 weeks of SL 5x5, recovery week, then 10k kettlebell swing challenge, recovery week, and then into 16 weeks of 531 BBB challenge. That'll be the week of my birthday and end of summer, the end goal is 15 lbs of muscle gain and 5 to 10 pounds of fat loss. I'll be cheating a bit as started my trt protocol yesterday, but it's finally time to see what the potential was all along.
A weighted vest and a kid in a stroller make it a pretty decent little workout
Good for you! Though you may be surprised how long you can run 5x5 if you start with the empty bar.
Be sure to check in with your progress!
Be sure to check in with your progress!
I had it in September but had a really bad spot (dude lifted from the plates on one end during liftoff) and it just jacked me up. Had consistently hit 485 for the 3 weeks prior.
Dealt with shoulder tendonitis for about 2.5 months after that debacle and now I am getting closer to where I was. Hoping to execute in the next 2-3 months or so if my body allows it.
Dealt with shoulder tendonitis for about 2.5 months after that debacle and now I am getting closer to where I was. Hoping to execute in the next 2-3 months or so if my body allows it.
Ah man that sucks. I work out alone so haven't had spotters in a long time.
I could see it helping a lot on bench press when maxing out (obviously if they do it right).
Was it someone you knew/were familiar with? I'd be giving that dude side eye for a long time.
I could see it helping a lot on bench press when maxing out (obviously if they do it right).
Was it someone you knew/were familiar with? I'd be giving that dude side eye for a long time.
It was someone I overestimated their ability to listen. The main spotter was behind me and I trusted him entirely. The main thing I was concerned with was if something catastrophic happened, he wouldn't be able to row up 495 lbs.
Somehow during my orientation to the side spotters telling them absolutely do not touch the bar unless I'm at failure, wasn't absorbed into this guys brain. I guess in his defense he lifted on the plates….
Regardless, I think I'll be able to hit it soon and will probably do a few isoholds before trying next time and ensure my spotters are ready to go. Live and learn and hopefully come back better.
Somehow during my orientation to the side spotters telling them absolutely do not touch the bar unless I'm at failure, wasn't absorbed into this guys brain. I guess in his defense he lifted on the plates….
Regardless, I think I'll be able to hit it soon and will probably do a few isoholds before trying next time and ensure my spotters are ready to go. Live and learn and hopefully come back better.
I only let guys who lifted with me spot me at meets. You have to know your lifter. Can't pull them out of their tuck and know where to put the bar.
When I spotted, I always pushed the bar forward into the uprights so it wouldn't roll and mess with the lifters grip. Josh the guy in the below video, had a real narrow grip. Man had tricep strength for days. You have to lift and move the bar forward to the spot the lifter likes. Having spotted Josh in training for all his big lifts, I knew exactly where to put the bar. With a guy like him, you have to raise the bar higherer than you think, but not too high or you will pull him out of his tuck.
As a spotter, you have to know your limits. I was good to about 600 and then I would ask for side spots. Being tallish with short arms allowed me to hand off better than most. As a lifter, I hated side spots. They are never even. There were several lifts I had that I spent more energy trying to regain my balance than I did with the actual lift.
Go to 2:10 and you can see what I'm talking about - if interested.
When I spotted, I always pushed the bar forward into the uprights so it wouldn't roll and mess with the lifters grip. Josh the guy in the below video, had a real narrow grip. Man had tricep strength for days. You have to lift and move the bar forward to the spot the lifter likes. Having spotted Josh in training for all his big lifts, I knew exactly where to put the bar. With a guy like him, you have to raise the bar higherer than you think, but not too high or you will pull him out of his tuck.
As a spotter, you have to know your limits. I was good to about 600 and then I would ask for side spots. Being tallish with short arms allowed me to hand off better than most. As a lifter, I hated side spots. They are never even. There were several lifts I had that I spent more energy trying to regain my balance than I did with the actual lift.
Go to 2:10 and you can see what I'm talking about - if interested.
Appreciate you chiming in! Yeah, I hadn't used side spotters since high school and probably just overthought the whole process. The guy that lifted at the plates shifted my entire body and pulled my right shoulder out of tuck. I knew right then I should have racked and tried again but adrenaline was flowing and said F it.
Finally got back to pain free bench about a month ago and hoping it won't be long until I return to normal.
Finally got back to pain free bench about a month ago and hoping it won't be long until I return to normal.
Thinking about getting some knee sleeves - was looking at the Slingshot ones. Anybody have any personal preferences or recommendations?
I only have experience with Rehbands. I like mine a lot. I have the old school blue ones.
I use some Stoics that I like a lot.
Well they're like half the price so that's a good selling point
Compared to what?
Ive used all kinds. Spud inc have been my favorite. Seems like I got the best performance out of them. I also really liked the straps to help pull them up.
https://www.spud-inc-straps.com/product/knee-sleeves-2-ply/
I'm hot or cold with the adjustible Inzer ones. You can get them tight but it is inconsistant. It is nice to be able to relieve the tension between sets. Have really liked the elbow ones, though.
https://inzer.com/products/knee-sleeves-xt
Lastly, nut up and buy some knee wrap and enjoy your first step into gear hell.
https://www.spud-inc-straps.com/product/knee-sleeves-2-ply/
I'm hot or cold with the adjustible Inzer ones. You can get them tight but it is inconsistant. It is nice to be able to relieve the tension between sets. Have really liked the elbow ones, though.
https://inzer.com/products/knee-sleeves-xt
Lastly, nut up and buy some knee wrap and enjoy your first step into gear hell.
The most expensive Slingshot ones are close to $80
Man knee wrapping looks intense. I'm not sure I'm ready for that life yet.
https://inzer.com/collections/power-wraps/products/ergopro-knee-sleeves?variant=40537072238677CC09LawAg said:
Thinking about getting some knee sleeves - was looking at the Slingshot ones. Anybody have any personal preferences or recommendations?
I would have completely fallen apart without these guys. They make you so much more stable at the bottom of a squat.
Oh gotcha
Just realized that if all goes according to plan, I should be able to program sets of 10 at 315 for my squats in a few months. That has been a long term goal of mine and where I'd like to keep my baseline strength level at if/when I decide to switch to a more "bodybuilding" type workout.
I've started programming hip thrusts.
I've never felt my butt more sore. Not even that time that UCLA fouled Donald Sloan as time expired in the 2nd round of the NCAA tournament could compare.
But on a serious note; its a pain to setup but I like them. Any tips or cues you have are appreciated.
I've never felt my butt more sore. Not even that time that UCLA fouled Donald Sloan as time expired in the 2nd round of the NCAA tournament could compare.
But on a serious note; its a pain to setup but I like them. Any tips or cues you have are appreciated.
Dudes doing Hip Thrusts are extremely "sus" (or whatever the kids are calling it nowadays)
They also really do isolate the glutes but most dudes need like 400lbs+
I am still a big believer that squats actually work your entire glutes better but you don't feel the isolation because your whole lower body is sore. That is just 100% bro science though...
They also really do isolate the glutes but most dudes need like 400lbs+
I am still a big believer that squats actually work your entire glutes better but you don't feel the isolation because your whole lower body is sore. That is just 100% bro science though...
Are you doing them with barbell or on machine?
The gyms I frequent have hip thrust machines and we've been using regularly for quite some time. We do them on squat / leg day after squats. I think they're a great accessory for squats / deadlifts.
Always love a good Donald Sloan reference. Loved that guy.PascalsWager said:
I've started programming hip thrusts.
I've never felt my butt more sore. Not even that time that UCLA fouled Donald Sloan as time expired in the 2nd round of the NCAA tournament could compare.
But on a serious note; its a pain to setup but I like them. Any tips or cues you have are appreciated.
That being said, I have always had the hardest time setting up and getting into the barbell hip thrust.
And usually I have women at the gym repping a few plates, so I just don't even try.
This is my issue - the few times I've tried it at home I just can't seem to find a comfortable setup. The effort to reward ratio just seems off.
GMWD Budget 1.5k Leg Day Package Pro, Leg Press, Leg Curl and Extension
Anybody familiar with this company?
This looks like a great deal and I've been itching to pull the trigger on one of these leg press/hack squat machines...
Anybody familiar with this company?
This looks like a great deal and I've been itching to pull the trigger on one of these leg press/hack squat machines...
Plenty of girls chasing a big booty out there repping 3 plates like it's nothing. The machines always seem to work better for me than barbell but both work well.
I am pretty much a baby when it comes to anything legs. No matter how often I squat even modest weight, I will be wrecked the week after.PascalsWager said:
I've started programming hip thrusts.
I've never felt my butt more sore.
And if I ever add any sort of "new to me" exercise I basically am paralyzed for days.
Last month I came across cossack squats, which I have never done. Challenging just with body weight. Wish I had one of the old people bath tubs that have the door on them the whole week after.
I may just focus on calves only in 2025.
Have not heard of them personally and I have been in a pretty active facebook home gym group as I put together my garage gym this last year.
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