Arms Like Garth - a weight-training wire
36 watchers
Aug 2024
10:27am, 9 Aug 2024
43,558 posts
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Nellers
You reap what you sow, it seems. Today I have serious DOMS in my quads and I'm getting the shakes in my pecs whenever I have to tense them up to move. Maybe I won't try a different lift today to build to a 1RM effort. I'm really nervous of trying to build to a heavy deadlift with the back issues I've had. I'm doing deadlifts but at lower weights and combined with other movements in CrossFit type workouts. I've done sets of 6 at 43.5kg but my 1RM deadlift (set last year) was 115kg. No plans to go anywhere near that anytime soon! Overhead press, though, might be interesting to give a try over the weekend. Hmmm. (Saw a thing yesterday where someone was saying that, to make sure your back isn't curving the wrong way on deadlifts, imagine you've got a torch stuck up your bum. You want to be lighting up the wall behind you, not the floor. Interesting concept.:-0) |
Aug 2024
6:37pm, 9 Aug 2024
20,074 posts
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Gooner
Look up Jefferson curls and then tell me how bending your back makes a difference š As long as you've not jumped in the deep end and use weights appropriate to the movement, your spine can be loaded in all sorts of weird and wonderful ways. There is just a load of old thinking still about with regards to deadlift form in particular that has no real world evidence other than, 'well, I know a bloke that....'. Also, as a side, if your deadlift was 115kg I would venture that your squat 1rm was higher than you got it š |
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Aug 2024
7:42pm, 9 Aug 2024
43,568 posts
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Nellers
My problem all along, @Gooner , is that I'm training alone with no spotter and if I fail I'm probably ditching the bar through the wall of the shed or, even worse, onto the rowing machine. It always makes me somewhat cautious. On that basis I suspect you're right. Same thing has very much applied to benching too, and to a lesser extent the overhead press. The Deadlift 1rm was when I went as a guest to the gym my daughter uses, and either way there's less of a problem with ditching a deadlift if you go wrong. |
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Aug 2024
9:04pm, 9 Aug 2024
20,075 posts
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Gooner
Very wise, have you got any space outside that you could set up the bar to do them whilst the weather is decent? Maybe get a set of drop pads if you're worried about hurting the plates? Or if it's something you want to keep trying to improve, a freestanding set of spotter arms?
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Aug 2024
9:30pm, 9 Aug 2024
43,570 posts
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Nellers
Hadn't thought of that as a factor but I was squatting the other day on the "Fitness patio" so I was probably feeling less inhibited. They're bumper plates so if I'd had to bale out they'd have just bounced. While the weather is good I do most of the lifting outdoors. |
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Aug 2024
9:45pm, 9 Aug 2024
20,077 posts
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Gooner
Then whilst the weather is good (and when the DOMS has subsided) get to pushing to find those true 1RM efforts. That way you'll have a better idea of what you can get away with inside in the winter, safely. The bumper plates will survive the odd mishap unscathed, or at least mine have. |
Aug 2024
10:59pm, 9 Aug 2024
1,462 posts
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EarlyRiser
Hi Nellers, Gooner et al. Iām new to this thread and hope to contribute and also learn. I simply wouldnāt attempt 1 rep max if I had any worries about safety of my setup. You can find calculators thatāll tell you your 1 rep max for any given no. of sets/reps. All my lifts are 3 sets of 5. I know by experience if the next rep will fail or at best struggle to complete. So I can always decide whether to go for it or not. Iām conservative by nature. Thereās always the next session to make the last rep/next weight. |
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Aug 2024
7:36am, 10 Aug 2024
20,082 posts
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Gooner
Welcome ER, there's no right or wrong answer as long as it works for your situation. I'm starting a new training plan when I'm back from Wales with a new split and a more hypertrophy focused approach, though I am currently in a calorie deficit so don't actually expect to gain much of anything for now. |
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Aug 2024
8:21am, 10 Aug 2024
43,574 posts
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Nellers
Hello ER. I naturally err more towards your approach of being cautious and not pushing to the absolute limit. I get told by my son that I'd make more "gainz" if I pushed harder but at 54 I'd probably also hurt myself even more often that I already do! Whilst I want to gain strength from my weight lifting I'm very much of the view that it's not a competition and there's not a deadline. Whilst I do plan to build "lifting heavy" into my plans over the next few months, provided the back holds up to everything, I don't plan to introduce "lifting to my absolute limit". The way I worked before the most recent back injury was to start with something that felt OK, 5 x 5 reps, and then next time add a bit more and so on until I found that I was hitting some sort of level that meant I was struggling on the last set, then hold there until it got easier. Basically it's the same sort of plan as doing a 1rm test and working up from a percentage of that, but with a longer run up and less injury risk. |
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Aug 2024
9:49am, 10 Aug 2024
1,463 posts
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EarlyRiser
Ah I can trump you there Nellers. At 65 Iām on my third? go at long-term weight training. This time maybe wonāt be knocked off course by life events. I keep things simple. Barbell squat, deadlift & bench plus overhead press and rows off the floor. 3 sets of 5 until linear progression stalls. The why is the main thing as you say Gooner. For me itās about staying strong as I age. I aim to be in it for the long term. Maximising āgainsā makes no sense in that context. Agree Nellers, build up incrementally, thereās no hurry and donāt risk injury. I work hard to focus on technique for every lift and thatās for warm up sets same way. |
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