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***Weightlifting Thread***

166,487 Views | 1847 Replies | Last: 2 days ago by True Anomaly
bam02
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In reply to texasaggie2015 • 9:22a, 1/9/25
AG
I also highly recommend that you read the new rules of lifting by Alwyn Cosgrove.

This book is 20 years old now, and there was some controversy about the author and some possible plagiarism. I don't know anything about that, but either way it is a good book that will really teach you a lot.
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CC09LawAg
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In reply to texasaggie2015 • 9:57a, 1/10/25
texasaggie2015 said:
I've really let myself go and I'm a little ashamed at the weight of the dumbbells I've been grabbing.. but I'm hopeful if I stick with it I'll gain it back quick.
I started with 65 pounds on squat and deadlift and 45 on bench and OHP for my 5x5 back in April 2022 - I'm consistently repping 300+ pounds on my lower body stuff now.

It works, if you follow the program and are moderately strict with diet. Sleep and recovery are very important as well.
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texasaggie2015
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In reply to CC09LawAg • 9:58a, 1/10/25
AG
I just keep reminding myself "today is the worst shape I'll ever be in" each day. Baby steps.
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ttha_aggie_09
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In reply to texasaggie2015 • 10:19a, 1/10/25
AG
Love it! Better than yesterday, is a great motto
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Tex117
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In reply to texasaggie2015 • 10:23a, 1/10/25
AG
texasaggie2015 said:

I've really let myself go and I'm a little ashamed at the weight of the dumbbells I've been grabbing.. but I'm hopeful if I stick with it I'll gain it back quick.
No worries about this man. You are doing the right thing by going a bit lighter, focusing on form, and just staying consistent and disciplined. You will quickly move out of that phase.

(Also, I think alot on here subscribe to the Strong Lifts/Starting Strength/Garage Gym Warrior style training for any novice and then ride that out as long as possible.)
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bam02
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In reply to CC09LawAg • 10:25a, 1/10/25
AG
I did the same thing even though it felt ridiculously light. I actually think it's good for you mentally in someway to force yourself to do that. It's just a way of telling yourself that you are going to follow the program no matter what and that mindset pays off in the long run when it comes to strength training.
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CC09LawAg
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In reply to bam02 • 10:42a, 1/10/25
Agreed. And mentally it was very frustrating the first time I plateaued and I did not want to deload.

It helps to have a few extra weeks/months of progress vs. starting off high and hitting a wall quickly.
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CC09LawAg
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8:23a, 1/13/25
Man, I just finished my first block of my new schedule on a 3 day split and it has been a total gamechanger. I feel like I have so much more energy and my recovery is so much better than when I was doing 4 day splits.

The crazy part is, I think it's actually more volume overall, as I'm either squatting or deadlifting every workout. And when I was on a 4 day split one day was just overhead press which I basically considered an off day because of the low intensity.

Workouts run 15-20 minutes longer but overall I'm very happy with it. Was only planning on running this while my schedule was a little busier but this one is going to be in the rotation a lot more than I expected.
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Buck Compton
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1:40p, 1/13/25
AG
First time completing a 225 pound 5x5 on benchpress today! Strongest I've ever been in my mid-30s. Honestly, never thought I'd get here.

Did the StrongLifts and stuck to it. Even when life got in the way for a few weeks or a month, I'd pick it back up.
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ttha_aggie_09
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In reply to Buck Compton • 1:44p, 1/13/25
AG
That is awesome! Great job!
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texasaggie2015
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2:09p, 1/13/25
AG
What supplements do you guys take? Not talking about multivitamins, etc.. just supplements specifically in relation to working out/lifting.

I'm starting creatine this week and getting back on Black Maca Root. I had really good results when I took Black Maca a few years ago. I take magnesium glycinate as well as it helps me sleep and recover.
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ttha_aggie_09
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In reply to texasaggie2015 • 2:16p, 1/13/25
AG
Creatine every day I lift and some specialized vitamins (D, C, Zinc, Magnesium, etc.). You could technically add protein powder, I guess.

I recommend creatine for almost everyone… obviously not everyone needs it but if you're a guy and haven't had major side effects (stomach issues mostly, which aren't that common) it is phenomenal. I guess if you're trying to stay ultra shredded, it's probably not the best either but the amount of "bloating" that occurs is way overstated.
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CC09LawAg
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In reply to ttha_aggie_09 • 2:20p, 1/13/25
This is basically me. Creatine, magnesium, zinc, and iron every day. Whey protein and casein protein when needed. I've tried ashwagandha, other vitamins, preworkout, BCAAs, but didn't feel like they didn't anything so stopped taking them to save the money.
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CC09LawAg
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In reply to Buck Compton • 2:21p, 1/13/25
I know that feels good!

Most people dream of a 2 plate max on bench - to be repping it means you're legit.
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10andBOUNCE
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In reply to Buck Compton • 2:41p, 1/13/25
AG
Buck Compton said:
First time completing a 225 pound 5x5 on benchpress today! Strongest I've ever been in my mid-30s. Honestly, never thought I'd get here.

Did the StrongLifts and stuck to it. Even when life got in the way for a few weeks or a month, I'd pick it back up.
That is a really good overall milestone, no doubt!
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CC09LawAg
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In reply to CC09LawAg • 2:48p, 1/13/25
Forgot to mention and not sure if this counts, I did get an AIRWAAV mouthpiece, and I do feel like it helps me on heavier sets. I generally only use it on lower body days.
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Alta
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5:00p, 1/13/25
AG
Looking to get back into the gym. Have a good amount of fat to lose but want to focus mainly on strength training. Any suggestions on a good program to follow for the next 12-16 weeks? Hoping to gain some muscle mass but at least try to lose as little muscle as possible while losing fat. I've got a good nutritionist with a solid nutrition plan. Plan to begin and end each workout with 15 minutes of walking on the incline treadmill. Looking to be in the gym 4-5 days a week. Thanks!
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10andBOUNCE
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In reply to Alta • 5:35p, 1/13/25
AG
12 - 16 weeks gets you right into pool season, so I recommend nothing but shoulders, biceps and calves. Dad bods are in, so no worries about ab work.

In all seriousness, just a little while ago on this thread, many have recommended the Strong Lifts programming and I would echo that. You will see it highlighted in this thread often.

I have a dreadmill in the garage and also am a big fan of the incline walking. Just keep it a brisk walk and don't be tempted by jogging
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ttha_aggie_09
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In reply to 10andBOUNCE • 5:54p, 1/13/25
AG
10andBOUNCE said:
12 - 16 weeks gets you right into pool season, so I recommend nothing but shoulders, biceps and calves. Dad bods are in, so no worries about ab work.

In all seriousness, just a little while ago on this thread, many have recommended the Strong Lifts programming and I would echo that. You will see it highlighted in this thread often.

I have a dreadmill in the garage and also am a big fan of the incline walking. Just keep it a brisk walk and don't be tempted by jogging
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CC09LawAg
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In reply to 10andBOUNCE • 8:00p, 1/13/25
Weighted vest walk > jogging, all day erryday
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CC09LawAg
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In reply to Alta • 8:06p, 1/13/25
Alta said:
Hoping to gain some muscle mass but at least try to lose as little muscle as possible while losing fat.


Stronglifts. Lift heavy stuff = exactly what you're asking for.

Don't get distracted with complicated programs.
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2girlsdad
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7:49a, 1/14/25
I love/hate lifting weights! Specially, I hate the 45 minutes it takes to warm up for the actual working sets on squats (starting at 445am makes the warmup take a little longer....every morning 155lbs feels so heavy I think there is no way I'll get close to 400).

But, I love how I feel when I'm done!

On the lighter side, wish I was like a lot of my coworkers who don't care about fitness, wake up at 630 AM, have a donut and coffee for breakfast, and mosey on into work. That would make the mornings so much more enjoyable than trying to squat heavy!!
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bam02
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In reply to 2girlsdad • 8:20a, 1/14/25
AG
It is a blessing and a curse. But much more of a blessing.

I guess I got my commitment to fitness from my dad. I saw him working out as I grew up and he lovingly prodded me to do the same.

Now it's just what I do. It's hard to wrap my mind around the idea of not working out. I'm thankful for that.
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texasaggie2015
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8:22a, 1/14/25
AG
Day nine of my return to the gym this morning. Snapped a couple photos to compare to day one and sure enough.. progress! Nothing significant obviously.. but those baby steps are what keep me motivated.
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10andBOUNCE
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In reply to CC09LawAg • 8:40a, 1/14/25
AG
CC09LawAg said:
Weighted vest walk > jogging, all day erryday
Any good suggestions? I almost got one a while ago but couldn't commit to one in particular.
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bam02
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In reply to 10andBOUNCE • 8:44a, 1/14/25
AG
I like mine by Condor. Very well built just doesn't have convenient pockets that my wife's fancy 5.11 has. But it's 1/3 of the price and pockets are easy to add with Velcro/MOLLE

https://www.roguefitness.com/condor-sentry-plate-carrier
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10andBOUNCE
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In reply to bam02 • 8:48a, 1/14/25
AG
Any steel plates will work? I remember seeing this one, but maybe thought I had to buy the matching plates.
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bam02
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8:49a, 1/14/25
AG
I use Yes4All contoured plates from Amazon. I recommend those. My wife has rogue plates because she is a CrossFit nerd and those fit mine, too. But she agrees the contoured plates are more comfortable.
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10andBOUNCE
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In reply to bam02 • 8:55a, 1/14/25
AG
Thanks! Will check it out. What weight are you typically walking with that provides a good workout?
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CC09LawAg
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In reply to 10andBOUNCE • 9:05a, 1/14/25
Rogue Plate Carrier | Rogue Fitness

This is the one I have and it's been great. I got the 10 lb Echo plate pair and added on the shoulder pad set. Not sure if I notice a difference with the shoulder pads or not honestly.

Going to eventually get the 20 lb pair.
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CC09LawAg
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In reply to 10andBOUNCE • 9:07a, 1/14/25
I see recommendations that ~10% of bodyweight is a good place to be. That is around what I'm doing now, I would like to push it a little further and would eventually like to wear the vest while doing bodyweight circuit workouts for when I exit my wannabe powerlifter era.

I remember the first time I threw it on and thinking "Wow this is heavy" and it was less weight than what I had lost since starting my turnaround. To think I was carrying that much extra weight around every day is crazy.
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Tex117
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In reply to CC09LawAg • 10:32a, 1/14/25
AG
CC09LawAg said:
To think I was carrying that much extra weight around every day is crazy.
Man, I've had the same thought. (43 pounds lost).

I know everyone has different comfort levels, and some dudes can just run heavy and be perfectly fit, healthy, and comfortable. Me on the other hand, I need to run leaner for my health, athleticism, and comfort level.

I say this just to anyone casually reading the thread that its all a very personal journey of finding out the balance of health, weight, strength, athleticism, and aesthetics.

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Hoosegow
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In reply to CC09LawAg • 12:15p, 1/14/25
I second CC. I have two. One from Titan fitness and the one from Rouge. The Rouge is definitely more comfortable and allows me to breath better. I do need a bigger strap. I'm a bit thicker than most.
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bam02
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In reply to 10andBOUNCE • 12:19p, 1/14/25
AG
Mine is usually about 30 pounds. It's enough for me to feel it, but isn't completely miserable on my shoulders.

I am 5'9" about 170#
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2girlsdad
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In reply to bam02 • 12:21p, 1/14/25
That's one motivation for me, my girls see me working out and not eating crap so they often follow my lead (get more treats than I do do!). That's why my 6 year old started doing bjj and striking, since I was already doing it. It's so important to set that example early on with nutrition, working out, getting stuff done, and of course treating my wife with love and respect so they then expect the same.
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