Weightlifting for Kiwis - Discussion and support regarding the art of swole

Been awhile since I posted in here. Thread seems more active than I remember and seeing some impressive numbers in here (500lb deadlift, 300lb clean and jerks, etc).

My PR numbers currently for big three (2 and a half years into lifting at 40 y/o)
Bench - 225 × 2
Squat - 275 × 4
Dead - 315 × 2

Recently switched from a basic PPL+shoulder day for an Upper-Lower split 4 days a week after a rib injury forced me to take a week off plus a deload week as I rehabbed it, giving me two leg days a week, one for quads and one for hams.

Started incorporating RDLs, weighted dips and chinups along with kettlebell movements (swings and goblet squats mostly). Can't wait to start hitting core stuff again when my ribs can handle it (windmills, barbell rollouts, db leg raises)

Hyper Vigilant Dumbass said:
Do you guys have any go to songs or playlists for the gym? Doesn't have to pertain to music exclusively. Recently I have been listening to the OG Re4 Mercenaries soundtrack and I really like Hunk's Theme
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Bon Scott era AC/DC is always a favorite of mine (Walk All Over You, Riff Raff, Down Payment Blues), and the Black Mages (Uematsu's final fantasy rock cover band) but also, Hotline Miami OST has become a staple for my workouts (Perturberator, Inner Animal, Hotline)
 
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SirCliveSinclairdabbing said:
Apart from regular running what gym workout is possibly for strength? Machines/free weights available are all as you'd imagine in a normal gym.

Edit, I'm thinking smiths machine, leg press, core strength. Is that the right train of thought?
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If the forearm injury is just impacting grip but the friend can still push weight with an open palm I'd suggest machine pec flies and also maybe dips depending on what sort of injury it is (I'd ask a trainer about that one, arm muscle involvement gets really weird). I'd be a bit apprehensive about the smith given the need to roll the bar to get it to lock given the ones I've seen usually have a curve to the bottom edge of their hooks that means the bar can roll itself when pushed upwards but needs a grab and twist to rerack.
 
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SirCliveSinclairdabbing said:
I got a weird question/situation from a friend.
Forearm injury on one arm so can't grip.
Long term lower back injury.

Apart from regular running what gym workout is possibly for strength? Machines/free weights available are all as you'd imagine in a normal gym.

Edit, I'm thinking smiths machine, leg press, core strength. Is that the right train of thought?
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Stop jacking off 5xF
 
SirCliveSinclairdabbing said:
I got a weird question/situation from a friend.
Forearm injury on one arm so can't grip.
Long term lower back injury.

Apart from regular running what gym workout is possibly for strength? Machines/free weights available are all as you'd imagine in a normal gym.

Edit, I'm thinking smiths machine, leg press, core strength. Is that the right train of thought?
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Sprints, be it running, bike, or pool. You'd be shocked how much sprinting can build stuff. Look at Bolt dudes monster sized and he does more than just sprints he does hit weights pretty hard. Oddly enough he's got a pretty savage curl game.
 
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Shartin' Luther said:
Currently autistically focused on grip strength aiming for 500lbs on the double overhand deadlift. Got a 480 double overhand rack pull this week so feeling pretty good.
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Same goal. I'll usually hit a PR on it once a month or so. 475 is my best so far, though it was a 'training make.' 470 is my best without a doubt make.

Good luck to us.
 
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I need a new routine, I think PPL 5/3/1 ain't workin no mo

What's some advanced level shit?

Lifts are at (for 5 reps respectively) 270 bench, 225 OHP, 440 deadlift, 340~ squats
 
SirCliveSinclairdabbing said:
I got a weird question/situation from a friend.
Forearm injury on one arm so can't grip.
Long term lower back injury.

Apart from regular running what gym workout is possibly for strength? Machines/free weights available are all as you'd imagine in a normal gym.

Edit, I'm thinking smiths machine, leg press, core strength. Is that the right train of thought?
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Use hook grips for any pulling exercise, but be careful if doing pull-ups, lower back injuries are unironically mostly weak hips, so an emphasis on hamstring, glute, and mobility drills will probably fix any pain there. If that doesn't work, or they can't do it, focus on isolations, and supported lifts, and hopefully progress into regular lifts over time.

Hook grips are great for training, since grip is a limiting factor in non beginner lifters, and in your friends case, since you wont really need to hold the bar, it rests in the lego grip and lets you pull way past your "expected".
 
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Rekeita's Kidneys said:
I guess keep improving lol

Wouldn't mind actually looking stronger, even though I push/pull heavy weights... I am not that big lol
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You could look into Myo sets. Myo sets are high and intensity and high in volume, so that could be an option for you to get a bigger look, but I doubt you're as small as you think due to your numbers. For specific lifts that you wanna improve just set days aside to work on those lifts. Work your form and identify your weaknesses and strengths during said lift. That being said just remember to stay on top of your rest and don't overwork yourself. Good job so far though.
 
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Anyone had experience with fatgrips and/or know if any of the cheap knockoff ones on Aliexpress are any good? Given they're just a chunk of silicone/rubber it doesn't seem something that China could screw up, but who knows.
 
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ducktales4gameboy said:
Anyone had experience with fatgrips and/or know if any of the cheap knockoff ones on Aliexpress are any good? Given they're just a chunk of silicone/rubber it doesn't seem something that China could screw up, but who knows.
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Tried a set of regular 'Fat Gripz' a guy in my gym brings in, thought they could be solid as an assistance tool on bench accessories, light deads, etc. I found a pair of the 'XL' ones cheap on-line, bought them.

Since they change the way the load is distributed on your arm when 'stacked' (at least on any pressing exercise,) all the stress went on my elbows. Even though I only did two sessions, it took like 3 months for the tennis elbow/golfer's elbow-like symptoms to disappear.

I think if you're using them for dumbbell work, curls and the like, you should be fine.
 
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ducktales4gameboy said:
Anyone had experience with fatgrips and/or know if any of the cheap knockoff ones on Aliexpress are any good? Given they're just a chunk of silicone/rubber it doesn't seem something that China could screw up, but who knows.
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I love fat grips, they are phenomenal all around. Just get ones that have a texture to them and aren't smooth.
I have two pairs of different sizes, one name brand and one knockoff. I wouldn't really use them for presses, but on almost any pulling movement they completely change the exercise.
My favorite exercises to use fat grips on are neutral-grip chin ups, EZ bar curls, deadlift variations, and any type of row. They are extremely useful for getting you to squeeze the bars harder on regular movements leading to more muscle radiation which makes your lifts stronger in the long run, that's an old powerlifting and strongman trick that's legit. They also pump the hell out of your forearms on curls and chin ups, they're just great tools to sneak in more forearm work and grip training.
Get a pair or two, keep them in your gym bag, use them, experiment, and man you will be surprised at how good of tools they are.
 
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VeteranOfTheRetardWars said:
or the super secret combination of vanilla protein powder and orange juice. The blender is pretty much mandatory for that last one,
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I'm suddenly curious about this. I imagine you need the blender due to curdling issues of dairy and citrus? How bad does it get? Do you think a milk frother capable of breaking casein chunks will cut it?
 
once again winter comes and my body starts burning fat like crazy despite my diet being the exact same
of course the season where i look my best is the season i wear oversized hoodies because its cold
to be fair i kinda like it, now smiles from cuties that i pretend to ignore are extra sweet
 
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For you bros doing 450+ deadlift/squat, 315+ bench how much are you lifting a week? Right now it seems I have hit a plateau of 280 bench, 405 deadlift, 380 squat in my routine of 4x a week for about 45-60 minutes each. Really feel like I should have hit 315 bench by now(been consistently lifting for 4-5 years now) so starting to think Im simply not lifting enough at this point.

I did buy a trap bar a few months ago. Damn does it feel so much better deadlifting with that than a standard barbell.
 
About every other day, I cannot fucking do constant PPLxPPL anymore lol
74164978231 said:
For you bros doing 450+ deadlift/squat, 315+ bench how much are you lifting a week? Right now it seems I have hit a plateau of 280 bench, 405 deadlift, 380 squat in my routine of 4x a week for about 45-60 minutes each. Really feel like I should have hit 315 bench by now(been consistently lifting for 4-5 years now) so starting to think Im simply not lifting enough at this point.

I did buy a trap bar a few months ago. Damn does it feel so much better deadlifting with that than a standard barbell.
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