Grassroots Strength Training - Bodybuilding, Power Lifting, Etc.

For my own reference when I dig back through this thread and correlate how I looked and felt with what program I was using:


Push (chest,shoulders,triceps on week 1) (Shoulders,chest,triceps for week 2)

Legs (quad focus on week 1) (posterior chain focus on week 2)

Boxing (TGU+jump rope,Gama cast,box jumps,transverse plane)

Pull (back,biceps, rear delts vertical focus week one) (high row focus on week 2)

Legs (posterior chain focus) (Quad focus on week 2)

Yoga, LISS

Grappling, LISS


 

After 2 years of setbacks, I am now officially back in the 1,000lbs club!

Lifts today:

Bench - 250lbs
Squat - 395lbs

These were done pretty easily with more in reserve.

I have already deadlifted 385 for 3 reps. I plan to pull an easy 405 to put up on the board. Might just go nuts and go strait to 415. But my plan is leaving some in reserve to be able to smash these in another 2 months.

In reply to Beer Baron 🍺 :

If you have 415 in the tank, just do 415. There's no reason to sneak up on it, just do it. 

I posted in the first page of this thread that I don't really work towards the standard lifts, I concentrate on functional strength so I can stay active as long as possible. I'm 54, play hockey a couple of times a week and I ride bikes and I want to keep doing for a couple more decades at least. But I do go to the gym twice a week, and we were doing deadlifts the other day. I looked up at the board and figured I'd give it a shot. I managed 405. I'm not sure there's a whole lot more in it, I'm not used to doing max effort lifts. I know my bench is not in the same range since I tend to do more pulling than pushing. I haven't tried to max out my squat.

My wife did the same and managed to get on the board for deadlifts (305) and squats (I forget) on a different day. She's discovering that she's stronger than she thinks.

BTW, playing hockey is basically HIIT for an hour. 2 minute sprint, 2 minute recovery, repeat repeat repeat.

Very solid!  I'm so jealous of both of you guys.  I only have an apt gym with no barbells so it's all about the reps for me.

In reply to Keith Tanner :

Those are impressive numbers. 305 for a woman is incredibly impressive. I think my wife has done something like 225.

As for functional fitness, I treat heavy resistance training as one component. I consider compound movements with free weights (squat, bench, dead, overhead press, standing row, etc.) to be relatively functional when combined with other activities. I figure I'm pretty good when I combine that with climbing, running, and generally moving heavy things at work. The lifting definitely makes picking up kegs easier.

In reply to Beer Baron 🍺 :

That's the same sort of thing we do. We just don't spend much time on squat/bench/deadlift specifically, and always with higher reps if we do. Our trainer mixes things up quite a bit. The goal for me is things like being able to pick up kegs (or more likely car parts) and rarely is it the exact movement used in the gym. But it was fun to see how that translates into the pure lift.

Janel gets upset that she's not shaped like an instagram fitness model, but I like that she's strong and healthy. She works hard. 

Keith Tanner said:

Janel gets upset that she's not shaped like an instagram fitness model, but I like that she's strong and healthy. She works hard. 

She's probably not in her 20's, using chemical assistance, and spending all of her time focused on that singular goal.

I think there is a bit of an obsession in the industry with the buzzword "functional".  If you are doing some sort of resistance training (doesn't need to be super heavy or barbell) and some sort of active movement/cardio/etc. you are better prepared for life than 99.9999% of the population.  
 

I'm mad I don't look like a 25 year old instagram model too :)

Pulled a solid 420 lbs deadlift! This is the most weight I've ever lifted, beating my previous 415 lbs from before everything.

Using a trap bar, but using the low handles which are basically the height of a barbell. I just much prefer ergonomics of the trap bar - mostly not scraping a metal bar up my shins.

Nice!

Im trying the cut-bulk-cut-bulk cycle.

Did a cut for about 6 weeks, averaged 2093cals and 186g protein.  Slowly dropped 6lbs of bodyfat (presumably).  It was very manageable and I enjoyed seeing the (small) change.  I now have a baseline for how many calories I'm burning on average with my current workout routine/activity left (2516 if the math is correct).

Started the bulk cycle 2 weeks ago.  I'm really struggling due to my digestive issues.  I can manage a 3000-3500cal day like once a week at most, but then the day after is way under target.  The best I can average is around 2700-2800 which is a really low surplus and easily disrupted by extra activity.  Currently I'm cycling through different types of food to see if there is something more calorie dense my body is ok with that might help me hit targets without being wildly uncomfortable.

Thanks!

Now that I've gotten back up to things and put up some nice numbers on my lifting, I'm planning to shift my exercise focus to building my rock climbing skills. Building up these numbers, I needed lots of recovery time after a squat or deadlift day before I could climb again.

I'm currently climbing around V3 and the occasional V4. I want to build up to solidly be climbing V4 and regularly getting V5 and maybe the occasional V6.

Plan is to be climbing an average of 3 times/week. Shift the focus of my lifting to upper body work. Do enough lower body work to maintain that strength level without impeding my climbing.

After 2 years on a 3 day a week beginner program I decided, or actually realized that my arms were lagging behind the rest of my body. The program focuses on the three basic lifts of bench squat and deadlift while including rows and pullups as well. Overall it has been a fantastic way to get a lot stronger all over. I've gotten to a point where zero accessory arm work is holding me back from progress. 

Two weeks ago this Saturday I added a day of arm accessory movements .  three exercises each for biceps and triceps and wow, already my arms are stronger.  I'm really looking forward to the next few months and seeing where this goes. 

In reply to gunner (Forum Supporter) :