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***Weightlifting Thread***

336,516 Views | 2723 Replies | Last: 2 days ago by Tex117
Tex117
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In reply to CC09LawAg • 10:47a, 12/18/25
AG
CC09LawAg said:
I think my plan to structure my workouts is this...

I'm going reset all of my training maxes to more accurately reflect my actual max. On my upper body lifts I'm going to knock off an additional 20 pounds.

Workout A will be 3/5/1 programming and do a squat/bench day at 3x3, 3x5, and 5/3/1+, followed by 50-100 accessory reps depending on time/energy.

Workout B will be the same thing for a deadlift/OHP day.

Workout C will be a 3x5 with the first set weight from that week's 3x3/3x5/or 5/3/1 for squat/bench and workout D will be the same structure with deadlift/OHP. Same 50-100 accessory reps depending on time/energy.

This will have me doing upper/lower every workout so if I end up with 5 days in between workouts it won't end up being a week and a half between doing a lower or upper body exercise.

Workout A/B will help me keep some top end strength, and workout C/D will keep some volume on.

So, 3x3 squat/bench day + accessories, 3x3 deadlift/OHP press + accessories, 3x5 at FSL squat/bench + accessories, 3x5 at FSL deadlift/OHP + accessories. Repeat for 5s week, repeat for 5/3/1s week.

That should get me through March and then I can reassess.

I do somewhat of a variation of this as well.

I guess, in the end, is to just bite the bullet, reset, and build back up.

Today's winner for the General Board Burrito Lottery is:

Tex117
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CC09LawAg
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10:31a, 12/24/25
Does anyone program their accessories with rep goals vs doing a set x rep?

For example, if I'm trying to do 50 reps of an exercise, instead of doing a 5x10 of something, just telling yourself you'll do 50 reps in however many sets it takes?

Any drawbacks to that?
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Hoosegow
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In reply to CC09LawAg • 2:07p, 12/24/25
Can be too much volume depending on the weight. Let me see if I can break it down...

Let's say your working set of BP is 5 sets of 3 at 405. Dropping down just a little, say down to 365 and doing 10 sets of 5 instead of 275 for 5 sets of 10, could be too much volume over the long haul.

Probably has more to do with your age, how well you recover, your nutrition and rest than anything else.

I think if you keep it reasonable based on how fatigued you feel after your working sets, you will be fine.
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CC09LawAg
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In reply to Hoosegow • 6:12p, 12/25/25
Yeah, I was thinking about doing it for things like rows, dips, etc.

Recovery has been a problem for me lately with life being so hectic, so maybe I just need to accept this won't be a chapter of my life where I make many gains.

I'm trying to find ways to work around it but at some point you just don't have enough time or energy.
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bigtruckguy3500
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11:24a, 12/28/25
Anyone get sore biceps with farmer's carries? I upped my weight and shortened the distance I do them for, and my left biceps has been getting sore from it (though less sore each time). Don't really think of farmer's carries as a biceps workout. Wondering if there's something to fix in how I hold it, or if it's normal.
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aggiespartan
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1:28p, 12/28/25
AG
We have a titan fitness T3 rack. Any recommendations for a lat pulldown attachment/pulley system?
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bam02
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In reply to bigtruckguy3500 • 1:31p, 12/28/25
AG
Are your elbows fully locked out when you do them?
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bigtruckguy3500
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In reply to bam02 • 2:12p, 12/28/25
I think so. But I'll try to pay more attention next time.
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ttha_aggie_09
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In reply to bigtruckguy3500 • 2:26p, 12/28/25
AG
You might be swinging your arms quite a bit too
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bam02
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In reply to bigtruckguy3500 • 4:56p, 12/28/25
AG
I do A LOT of farmers carries and haven't had that issue even though I am prone to elbow tendinitis/pain in the distal biceps from other activity.

I'm no expert on farmers carry but I do believe keeping your elbows fully extended is important. Sounds like you are doing that so guess that's not the issue anyway. Good luck. It's a great exercise.
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Hoosegow
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8:15p, 12/28/25
Play with your grip a bit. Try hand placement to where the weight is a little more to the front. Then try the opposite.
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Tex117
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10:36a, 12/29/25
AG
Anyone have any tips on how to progress weighted pullups?

Anyone a fan of belted squats? Rep Range? I'm thinking about adding these after my heavy low bar squat days for a little more ooomphf on my quads.

While I love the holidays, I'm ready to get back into my lifting routine. So much of this is based on rhythm. Just forcing a workout in when you can (especially in between travel and inconsistent eating and sleeping), is not a scenario where anything feels good.

Just did the great reset.
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bam02
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In reply to Tex117 • 1:38p, 12/29/25
AG
I think you know more about programming than me, but I would suggest things like weighted negatives and just mixing up your weight and reps (i.e. heavy weight with low reps and lighter weights with higher reps and some in between).

I'm not sure if I'm a fan of belted squats. I was doing them for a while just because I can't hold a bar on my shoulders due to a torn labrum. I was using one of the cheap rack attachments that move in an arc rather than straight up and down so I wasn't a huge fan of that but they definitely allow you to target your quads so if that is your goal, I think they are potentially helpful
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Hoosegow
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7:58p, 12/29/25
Belted squats are great as an accessory. They can add volume without adding extra stress on your back. Bam alluded to it a little. What set up do you have available? A pit shark is great. It is actually really good for weighted chins and dips as well. Ive used three options. The pit shark - farm and away the best. An attachment to a row setup by Texas Strength systems or Titan. And a get up using 26 laid across oh chit bars that i built.
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Tex117
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In reply to bam02 • 2:07p, 12/30/25
AG
bam02 said:
I think you know more about programming than me, but I would suggest things like weighted negatives and just mixing up your weight and reps (i.e. heavy weight with low reps and lighter weights with higher reps and some in between).

I'm not sure if I'm a fan of belted squats. I was doing them for a while just because I can't hold a bar on my shoulders due to a torn labrum. I was using one of the cheap rack attachments that move in an arc rather than straight up and down so I wasn't a huge fan of that but they definitely allow you to target your quads so if that is your goal, I think they are potentially helpful

Yeah, I may try varying up rep ranges. Ive been doing 4x5 weighted chin ups trying to every so slightly go up in weight (or add reps if I cant go up. Then 4x5 Pull up (on another day). Just seems like its all kinda stalled about with a weight of about 25-30 pounds.

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Tex117
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In reply to Hoosegow • 2:09p, 12/30/25
AG
Hoosegow said:
Belted squats are great as an accessory. They can add volume without adding extra stress on your back. Bam alluded to it a little. What set up do you have available? A pit shark is great. It is actually really good for weighted chins and dips as well. Ive used three options. The pit shark - farm and away the best. An attachment to a row setup by Texas Strength systems or Titan. And a get up using 26 laid across oh chit bars that i built.

I think the gym I go to has something like a pit shark.

Do you think 3x8 is a good place to start? But yeah, I was just thinking something that kept me out of my low back but still got a little more volume (but nothing crazy, I'm old and can't recover).
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Hoosegow
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In reply to Tex117 • 3:19p, 12/30/25
3x8 is perfectly fine. Just go by feel and adjust.
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bigtruckguy3500
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In reply to ttha_aggie_09 • 11:52a, 1/2/26
ttha_aggie_09 said:
You might be swinging your arms quite a bit too

I think there may have been some swing. I kind of let me arms just move with the momentum as I walk, so they go back and forth a bit. Not sure if that's the issue, but I tried to move them less today. Will see what happens.
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CC09LawAg
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In reply to Tex117 • 12:08p, 1/2/26
I have been doing chin ups and pull ups, high volume and low volume weighted, for like 2 years.

I honestly don't feel like I've gotten much out of them and I'm going to try to do barbell and cable stuff for my back for about 6 months and see if I notice a difference.

It could be my form or who knows what factors. But definitely feel like I hit a wall on them and I just don't enjoy doing them so it could just be burnout.
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ttha_aggie_09
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In reply to CC09LawAg • 12:17p, 1/2/26
AG
When are you doing them on your back/pull days? I have found that on the days I do pull-ups, which is usually pull day 2, I do 3 sets to begin my workout. It surprisingly fatigues the hell out of my back and the weight I am able to do on other exercises drops significantly compared to the days that I don't do them. Not saying that is a bad thing just stimulus to fatigue seems pretty high when I am doing reps to failure or close to it (1-2 RIR).
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CC09LawAg
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In reply to ttha_aggie_09 • 2:44p, 1/2/26
Most of the time, I am doing them in between my big push lift of the day. Then if I'm doing high volume, I just continue to knock out the reps in between my other push exercises till I'm done.

I was doing anywhere from 50-100 per workout. If I added weight, depending on the amount my goal was 20-50 reps.

Doing 5/3/1, there is never really a dedicated pull day.
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ttha_aggie_09
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In reply to CC09LawAg • 2:46p, 1/2/26
AG
Ah, forgot you're doing strong lifts. That is a lot of reps though...
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CC09LawAg
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In reply to ttha_aggie_09 • 3:42p, 1/2/26
I may just be fat with horrible cardio. I feel like the fatigue to reward ratio just isn't right with them for me.

I feel my back muscles activate way more when doing my single arm cable rows, or slow controlled lat pulls.

Since my strength gains are going to be taking a back seat for awhile, I'm going to try to drop some weight and improve my cardio and then I'll come back to them and see.
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10andBOUNCE
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In reply to CC09LawAg • 3:52p, 1/2/26
AG
I think through my own weakness at pull-ups I have realized they are a bit more technical than I give them credit for.

I have really liked embracing the struggle and using our TRX to do assisted varieties and feel it much more in my lats. Hoping to get better this year at pull-ups.
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CC09LawAg
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In reply to 10andBOUNCE • 5:37p, 1/2/26
I definitely think that's part of it.

I bet if I did them "right" I could do half as many. But then I wouldn't be doing 50 and that wouldn't be what I had programmed.
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bigtruckguy3500
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In reply to CC09LawAg • 7:09p, 1/2/26
Yeah, pullups for reps, and pullups for muscle development are very different. Right now I'm doing mostly lat pulldown and machine rows to really hone in on my angles and get a good stretch in the muscles. Not sure about you, but I've noticed when I do a lat pulldown with strict form I can't do as many reps with my bodyweight as I could with pullups.
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Tex117
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11:10a, 1/5/26
AG
ON pull ups, Im going to have one weighted day and one reps day and see if I can drive progress that way.

Finally, got a full uniterrupted week of working out. First time since early November. Damn it feels good to be a gangsta....(though Im noticeably weaker).

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ttha_aggie_09
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In reply to Tex117 • 11:14a, 1/5/26
AG
Sounds like a good idea! Yes, I haven't had a consistent week (of 5-6 days) in about a month due to PTO, hunting, the flu, or family being in town and also feeling weaker, but January looks like a month I am able to train really well and hope any losses are quickly gained back. I am starting to fight Father Time though…
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Tex117
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In reply to ttha_aggie_09 • 2:56p, 1/5/26
AG
ttha_aggie_09 said:
Sounds like a good idea! Yes, I haven't had a consistent week (of 5-6 days) in about a month due to PTO, hunting, the flu, or family being in town and also feeling weaker, but January looks like a month I am able to train really well and hope any losses are quickly gained back. I am starting to fight Father Time though…

Right there with you my bro.

You are an eff ton stronger than me, but facing the same issue.

January SHOULD provide some stability again. So much of this game is just consistency and rhythm.
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