The Strength Thread Part II

Wood Stick

Registered User
Dec 25, 2015
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Lifts from June 1 to now.

189 lbs to 219 lbs body weight
flat bench 200 1x3 to 245 3x6
squat 135 4x12 to 185 4x12 (had an injury and another reoccuring one lately stopping me)
rack pulls 205 for 3x10 to 335 for 4x8
incline db 55 3x8 to 75 4x8 (I do this after flat bench)
incline barbell bench 155 5x3 to 205 4x4
CG bench press 185 3x6 to 245 5x3
leg extensons 100 3x10 to 180 3x12
hamstring curl 110 4x10ish to 150 5x10
 

Mrb1p

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Dec 10, 2011
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That weight gain... dirty bulk?

I went on a pretty dirty bulk from june to now and I only went from 190 to 205, cant imagine gaining more than that.

Also nice numbers on the bench, are you new? What program are you using? Peds?
 

Blackjack

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Feb 13, 2003
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Hello thread.
5'11 225lb 36 years ancient

Workout today
350lb. squat, 3 sets of 5 and a back off set of 5 at 310
273 lb. flat bench, 2 sets of 5, two back off sets of 5 at 253
315 lb. deadlift, 3 sets of 5
bodyweight chins, 9, 9, 7, 7, 7

I'm f***ing smoked.
 

HoseEmDown

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Mar 25, 2012
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How quickly do you lose strength when you stop working out regularly? Used to go to the gym regularly, even got into cross fit a little bit for a year or so but got married and had a kid. Decided it would be easier to workout at home that way so bought some home gym equipment. Went at it hard at first but slowly over time did less and less, had another kid and now want to get back into better shape.

Now 35, 6'1 195lb. Used to weigh about 185 and max bench was 245, deadlift just under 400 and I can't remember what I could squat, this was like 4 years ago. I lift sparingly and when I do I struggle with 2 reps of 185 on the bench, doing a warm-up of 135 x 10 squats feels super heavy and I haven't tried to deadlift more than 225 because I'm afraid I'll hurt myself. I've been just doing a lot more light weight, higher rep moves with dumbbells and kettlebells. I just wish I had some of my strength back for bigger gains.
 

HoseEmDown

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Mar 25, 2012
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You lose it pretty fast, but youll probably gain it back super quick too.

I figured you could lose it pretty fast, I'm not even looking to gain it all back either. Just don't want to struggle lifting my bodyweight when I've been lifting above that for so long. Sucks feeling so weak.
 

Rob

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Feb 27, 2002
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How quickly do you lose strength when you stop working out regularly? Used to go to the gym regularly, even got into cross fit a little bit for a year or so but got married and had a kid. Decided it would be easier to workout at home that way so bought some home gym equipment. Went at it hard at first but slowly over time did less and less, had another kid and now want to get back into better shape.

Now 35, 6'1 195lb. Used to weigh about 185 and max bench was 245, deadlift just under 400 and I can't remember what I could squat, this was like 4 years ago. I lift sparingly and when I do I struggle with 2 reps of 185 on the bench, doing a warm-up of 135 x 10 squats feels super heavy and I haven't tried to deadlift more than 225 because I'm afraid I'll hurt myself. I've been just doing a lot more light weight, higher rep moves with dumbbells and kettlebells. I just wish I had some of my strength back for bigger gains.


When I started back at the gym after an extended break I noticed that it wasn't so much the strength that declined (although it did) as much as it was my endurance. I was drained very quickly.
 

HoseEmDown

Registered User
Mar 25, 2012
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When I started back at the gym after an extended break I noticed that it wasn't so much the strength that declined (although it did) as much as it was my endurance. I was drained very quickly.

I have that problem too, which might be a bigger factor as I get fatigued so quick I can't even get to the heavy weights.
 

Tomas Sandstrom 28

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Aug 3, 2005
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You guys have any products to help with your hands and calluses besides chalk? I mean more like stuff you can use after your workout.
 

ThirdManIn

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Aug 9, 2009
55,115
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Started doing a pyramid at the beginning of my lifts for about six weeks before going into 5x5s. Basically, my big lift for the day goes 30 reps, 3 at a time with a 10 second rest between all, and then a 60 second break. Then, 18 reps, 3 at a time with a 15 second rest between all, followed by a 60 second break. 2x4 with 20 second rests. 1x2 with a 30 second rest. Final rep. Weight increases each round, and for some lifts (cable row, shoulder press, squat) I begin adding weight during each rest period during the 2x4 round.

After that I continue a version of a high intensity strength training program I messed with for the better part of last year. So today I did back. Cable row pyramid going from (lbs) 110 > 120 > 150 > 170 > 190 > 210 and then a rep at 230 just to see if I could. From there it was pull ups, three sets of eight with 25 second rests. Then, a superset of close-grip lat pull downs and cable curls, 3x10 each w/ 20 second rests. TRX rows -- 3x10 w/ 20 second rests. Cross-body curls -- 3x10 w/ 20 second rests. Dropsets on the curl machine to finish off, and then 100 floors in the stair stepper because I hate myself.
 

LarKing

Registered User
Sep 2, 2012
11,739
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Michigan
Been getting heavily back into it with a friend. Going 6 times a week for 3-4 weeks now. Feels awesome. I really recommend finding someone of similar weight/strength. Nobody has it every day, but when someone else is holding you accountable it’s hard to not give it 100%. Also, if you’re competitive like me it can really give you that extra push you need to progress.
 

justafan22

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Jun 22, 2014
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I've found that doing higher reps of moderate weight has led to more progress with bodybuilding compared to lower reps of high weight
 

Fixed to Ruin

Come wit it now!
Feb 28, 2007
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I've found that doing higher reps of moderate weight has led to more progress with bodybuilding compared to lower reps of high weight

When you say higher reps how many reps are we talking about? 12-15?
Just curious because I've been kinda experimenting with the same idea but i lift like 80% of my max with a 6-8 rep range.
 

blue425

Registered User
Apr 14, 2007
3,238
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NYC
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Started working on the press flag about a month ago. Making progress from week to week, but naturally it is slow.

Took me three months to get the clutch flag. Estimating 12 - 18 months to get this one.
 

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