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

[Michael_Jordan_Peterson]

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.

I do a heavy leg day maybe once a week with maybe one other press day thrown in. I'm ultra casual lately. No injuries, always feel good and I'm making way more progress than when I was younger and going every other day.
Was supposed to hit 350x5 today for squats. Ended up with 3 solid reps and a kind of shitty 4th rep. A little disappointed but 350 still felt really light. I sort of paused the first 3 reps. Probably see if I can hit a PR on the next cycle currently at 405x1 but feel I'm trending a bit below that so we'll see.

315 bench is a pretty serious goal. think its a bigger achievement than 5 plate deadlift or 4 plate squat. The weights increase so slowly for bench. It is kind of crazy to think there are only about 4-5 people who have benched anything in the 700 pound range.

 

[Rekieta’s Broken Penis]

315 bench is a pretty serious goal. think its a bigger achievement than 5 plate deadlift or 4 plate squat. The weights increase so slowly for bench. It is kind of crazy to think there are only about 4-5 people who have benched anything in the 700 pound range.

Yeah that’s some serious weight. I’ve been going semi-regularly and I’m up to 240 for reps, which is the strongest I’ve ever been. Pretty proud of it. Just having fun with it though, hardly ever do legs LOL. I bench more than I squat.

I’ve got 3 books on strength training by Frédéric Devalier which I’ve been rereading. Some interesting exercises in here, gonna give upright rows a crack.

 

[ducktales4gameboy]

For you bros doing 450+ deadlift/squat, 315+ bench how much are you lifting a week

6x, but that's allowing for the occasional work/family/disaster issue that takes up the morning instead of lifting which tends to happen 2-3 times a month so it's generally more like 5x. Aside from frequency I think the big thing that broke my plateaus on squats/deads was ignoring them for a week or two and going hard on individual muscle exercises that are involved with them, plus starting the six-minute ricebucket workout every few days for grip.

Disclaimer: Deads and squats are my only large numbers; I still can't get full depth on the 315 bench. The worst thing about bench going up so slowly is how fast a couple months off due to an injury can destroy that number.

Meanwhile it's my first week of cutting since I got back into the routine of lifting seriously and I forgot how bad the first couple days of adjusting were. I think I'm used to it now but I still hate it. Thankfully we did the thanksgiving ritual last week instead of today due to family work schedules.

 

[Hyper Vigilant Dumbass]

Happy thanksgiving guys!

 

[King Of The Kiwis]

Does anyone have a good video on how to highbar squat

 

[postfeetpls]

Do you lose hair from a bit of test if you also take fin? I'm just curious, not actually considering it because I have no idea how to get any and I'd never risk my hair.

 

[Flavius Claudius Julianus]

Tried a slingshot for the first time ever a few days back, ended up benching 170kg from a dead stop. Probably the hardest reo I've ever hit in my life. They say you're good to get 5-10% out of a slingshot, so I'd say with a 150kg raw 1rm I did pretty well.

Anyone else messed around with these? It was insane how easy my raw 1rm felt with the slanger. Felt like I could've done rack holds with ~400lbs easily.

I now totally understand when geared bros say equipped lifting is fun as fuck. I had the slingshot on tight, wraps hard as fuck, snorting ammonia like crazy. I'm not normally into that AT ALL, but it was just... insanely FUN.

 

[ducktales4gameboy]

I'd never even heard of those but looking at the pitch I already want one. My bench is easily my worst lift due to the exact sort of shoulder pain they describe.

The $8 pair of bootleg fat grips came a few days ago and work great aside from the rubber being slightly denser than the real thing. Forearms are sore, would recommend.

 

[Flavius Claudius Julianus]

I'd never even heard of those but looking at the pitch I already want one. My bench is easily my worst lift due to the exact sort of shoulder pain they describe.

The $8 pair of bootleg fat grips came a few days ago and work great aside from the rubber being slightly denser than the real thing. Forearms are sore, would recommend.

I picked up a used one for ~20 USD, just to experiment with. I'll definitely be using it for overloading my bench on occasion.

 

[Iron Jaguar]

I still can't get full depth on the 315 bench.

I maintain that you don't need to and you are only risking shoulder injury by trying to do so with heavy weight.
Even just from a functionality perspective, think about how you would push an object e.g. a car, away from you - would you have your hands right back, parallel to your chest, or would you have them somewhat forward of your chest? Where does your strength lie?

 

[Maori Kiwifruit Growers]

Hey guys, so I got into a really cool potential job lined up, but I need to be REALLY in shape for it. As there is a fitness test I know the requirements, while high aren't CRAZY high. (Think athletic-tier on operator stuff, but no shooting/combat just the fitness). However, I am a man who hasn't worked out really in about a decade. I have gained like 25lbs over and besides needing to lose that I am a fucking sticklet (my fat hides itself well, but its starting to show). What is the best zero-to-fit guide I can follow? I am talking baby retard level. I use to lift a lot about a decade ago and then stopped so I know, form wise what to do. but my work outs were me going to the gym and my professional lifting friend would tell me "ok do x sets of y at this number weight". My friend passed away during the covid bullshit so I am lost on what to do.


Thanks, everyone. If I get this I will get a dream job.

 

[VeteranOfTheRetardWars]

So here’s what happened.
My friend had a grappling competition today, and since I’m off weekends I attended. Me and another bro were the only people who could make it. Therefore, some retard and a Puerto Rican mailman were his coaches by process of elimination and therefore got in free. So it was our job to guide this super-heavyweight linebacker to the gold, and by the grace of God and the strength of a gorilla this total fucking white belt straight gooned his way to the super-heavy and absolute belt.
It was fucking insane, like a Will Ferrell movie that’s how stupid this situation was but bro we made it. I’m in my jeans and desperately showing him how to throttle someone it was retarded.

 

[Flavius Claudius Julianus]

Hey guys, so I got into a really cool potential job lined up, but I need to be REALLY in shape for it. As there is a fitness test I know the requirements, while high aren't CRAZY high. (Think athletic-tier on operator stuff, but no shooting/combat just the fitness). However, I am a man who hasn't worked out really in about a decade. I have gained like 25lbs over and besides needing to lose that I am a fucking sticklet (my fat hides itself well, but its starting to show). What is the best zero-to-fit guide I can follow? I am talking baby retard level. I use to lift a lot about a decade ago and then stopped so I know, form wise what to do. but my work outs were me going to the gym and my professional lifting friend would tell me "ok do x sets of y at this number weight". My friend passed away during the covid bullshit so I am lost on what to do.


Thanks, everyone. If I get this I will get a dream job.

Your course of correction will be 90% diet. Fix that, and you'll lose weight doing more or less nothing additional to what you're doing right now.

A basic 5x5 at the gym will take care of the rest. Easily Google-able online.

 

[Maori Kiwifruit Growers]

Your course of correction will be 90% diet. Fix that, and you'll lose weight doing more or less nothing additional to what you're doing right now.

A basic 5x5 at the gym will take care of the rest. Easily Google-able online.

What's a good diet fix that works? I'm not super picky. and willing to follow a prefab menu no matter how "bland" it is. I've just been eating alot of cafeteria slop lately.

 

[Flavius Claudius Julianus]

What's a good diet fix that works? I'm not super picky. and willing to follow a prefab menu no matter how "bland" it is. I've just been eating alot of cafeteria slop lately.

First order of business is portion control. You've got a potato and one bite of beef left on your lunch, but you're already full? The answer in 100% of cases is to leave it, and stop eating immediately as soon as you feel full.

As a bonus, from experience, I'd recommend the following:

All soda is cut out; replace with green tea, sparkling water, or other fruit teas/drinks (no sugary shit.) No 'additional' eating - same as the above. As soon as you feel sated - stop.

 

[dick brain]

First order of business is portion control. You've got a potato and one bite of beef left on your lunch, but you're already full? The answer in 100% of cases is to leave it, and stop eating immediately as soon as you feel full.

As a bonus, from experience, I'd recommend the following:

All soda is cut out; replace with green tea, sparkling water, or other fruit teas/drinks (no sugary shit.) No 'additional' eating - same as the above. As soon as you feel sated - stop.

Gonna add, take a multivitamin and supplement electrolytes (drink propel or whatever). Both for general health and because that's where a lot of cravings come from.

Also if the fitness requirements include cardio, just do Couch To 5k. It's gonna fucking suck to juggle that with 5x5 though, I'd go so far as to say you can lay off the squats and deadlifts if it means being able to run.

 

[Maori Kiwifruit Growers]

Gonna add, take a multivitamin and supplement electrolytes (drink propel or whatever). Both for general health and because that's where a lot of cravings come from.

What about those midnight cravings

Also if the fitness requirements include cardio, just do Couch To 5k. It's gonna fucking suck to juggle that with 5x5 though, I'd go so far as to say you can lay off the squats and deadlifts if it means being able to run.

It does. cardio is a big part. I got to run a mile and half in around 7 minutes

 

[Tequila Jong]

Any suggestions for building strength for a total beginner?

For context, I was working at a factory where I was constantly lifting and carrying thirty to forty kilo boxes all night, and at home I was always lifting things around the farm, so I never really needed to lift/exercise. I've recently moved and I've not been working for a few months, and I can feel that I'm starting to lose my strength.

I bought some adjustable dumbbells but I'm totally lost on where to begin, there's so many options. Anything that worked for you guys when you were starting out?

 

[Quartermaster]

Finally signed up for a Gym and have been going five days in the week.

My overall goal is to lose weight and build stamina whilst doing three sets of ten for any weight lifting i'm doing.
I've been using this site to get a starting point for my exercises, as it should be I usually fall between beginner and novice level of strength.

My average day at the Gym starts with 30 minutes of biking, then my weight lifting which is about three or four different exercises and then 10-20 minutes of stair climbing.

I have quit soda completely and switched over to only drinking plain water though sometimes I put a little bit of flavor syrup in it if it gets too dull.
My diet consists of a few pieces of toast in the morning, some sausage and salad over the day and some toast and eggs as the last meal.

A few months ago I was quite successful with a metabolism-shake diet and managed to lose about 7KG in a month, though once work picked up I fell out of the rhythm and gained 2KG once again.

So far I am feeling quite well, better than before and I already feel stronger. I would like to incorporate a shake diet again but I am not quite sure if this Metabolism Shake is the best choice.

Advice about my diet, shakes and exercises are welcome.

 

[Dean Pentel]

What about those midnight cravings

Drink a decent amount of water (I like 24-32 ounces), eat an apple, go to sleep hungry. That's life when you're on cut. Just deal with it. Your body will adjust in a few days.

It does. cardio is a big part. I got to run a mile and half in around 7 minutes

You have to run 1.5 miles in 7 minutes? That's fucking fast. Are you sure it needs to be that fast? I could see 1.5 miles in 8.5 minutes as far more reasonable.

Any suggestions for building strength for a total beginner?

Specify some goals, specify an exact time frame you are going to achieve those goals in, make sure you write down everything you do (or don't do). You have to be specific or this doesn't work the way you'll want it to. Be willing to adjust variables as you get near the end. Then, and this is the most important part, be consistent.

Don't worry about optimal. Simply commit and make the most of your newbie gains. You only get this once.

If you need some programming help, seek out a legit coach. The good ones will either interview you or have you fill out a questionnaire. It won't be cheap but it'll be worth it. Remember, becoming technically proficient at the compound lifts and developing a physique worth being proud of takes years. Be patient with the process.

For everyone else: a diet thing I've been doing that's worked well for me is making 95% of my diet animal proteins and fruit. I eat beef, fish, chicken, a lot of eggs, and low GI fruits. Lately I've been doing cherries, apricots, apples, and strawberries. If I want more protein but don't feel up to cooking/eating more meat I'll mix up a whey protein shake with whole milk and a stick blender. Very easy to comply with this one.