Strength / Weight Training

Go old skool!

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So for recovery, a key metric is basically how many ‘hard sets’ you’re doing. If 5x100 feels as hard as 10x80, both will have an equal(ish) knock on recovery.

Traditionally, a drop set would be just taking weight off the bar through a long set so you can keep eking out reps. They are (should be) brutal. What you’ve described would be more like descending sets.

A couple of ideas:

1. Swap the 3x10 to a 5x6 at the same weight. That way you get the same total volume but without being as tiring. Make up for the extra sets by shortening rest intervals.
   
2. Drop the 3x10 weight to a fixed weight and only increase when it feels too easy.
   
3. Ascending/pyramid sets on the 5x5. So have one ‘heavy’ set at current weight and the rest a little lighter (5-10%). You still get the heavy load but psychologically much easier to ramp for a single big set than 5 in a row. And the volume will only be dinged a little bit.
   
   

That said, if you’re lifting hard four days in a row then that’s a deep hole you’re digging in the first place. Is there no way to get a rest day between the two pairs?

Elbows and forearms- hard to avoid stress on these, any recommended ways of strengthening them/tackling constant joint pain?

This little guy. Found one in our gym recently.

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Elbows and forearms- hard to avoid stress on these, any recommended ways of strengthening them/tackling constant joint pain?

Ever thought of elbow sleeves or compression cuffs?

Elbow sleeves protect your elbows.

Sleeves are often viewed as an injury-management tool, and the benefits of wearing them for injury rehab and workout recovery are aplenty, as we will see shortly, but they are also great for mechanical support during heavy lifts.

What is it?

You sort of roll the shaft with your hands forwards and backwards as if you were rolling up some wrapping paper but with weight. It’s a difficult one to explain

Hands and for arms are very under worked out as a group. Which is mad bearing in mind you use your hands to hold the weights

It’s bloody hard! I have one. Available on Amazon

Senshi Japan Forearm Wrist Curler Exerciser - Curling Trainer - Best Forearm Strengthener - Wrist Strengthener - Grip Strengthener - Grip Curler For Bigger Forearm Muscle Growth - Weight Twister - Easy Wrist Curling Exerciser Bar - Increase The Strength In Your Forearm https://www.amazon.co.uk/dp/B013GV6N3C/ref=cm_sw_r_cp_api_glt_fabc_C5JTWRK1S1NH1BR56PFN

Makes sense, cheers - had more of a read about drop sets & they sound deeply unpleasant but also pretty much unsustainable over several days, i was probably thinking descending sets - so the top set is still "heavy" but after that it reduces maybe with more reps, will have a look at that.

I only really get a chance to use the gym when at work (Mon-Thur) & only for 45mins / 1 hour in the morning, it's not really ideal but it was working reasonably well for a while alternating light / heavy sets eg. Day 1 - Light squat / heavy bench, 2 - heavy row / light press, 3 - heavy squat / light bench, 4 - light row / heavy press.

I think progressively adding weight onto the "light" sets has tripped me up a bit & they've gone from being easy to knock out in 10 mins to needing a good rest in between & struggling on the last couple of reps... combined with reaching a stage where the heavy sets are a struggle it needs changing up a bit.

I'll maybe try a descending pyramid set for the "heavy" days & knock back the weight on the light days 10% or so & see how that goes.

Sounds like a plan. Let us know how it goes!

Edit: I’ve recently joined the work gym in the am squad so completely feel your pain on the time limits.

It's a shame - it's a great facility & I can only do a quick 45min smash & grab, so many gains to be had, lol

sounds like you've got a good plan + the stuff @Ptown said is all legit.

if you want your 3*10 sets to keep progressing but not progress as quickly to keep them at around the same level of effort you could do them as a percentage of whatever your 5*5 weight is. That way they will steadily increase but not in a way that may end up being unmanageable. Around 60% of whatever you've done for you 5*5 should be a good place to start.

I’m going to try a 105kg deadlift today. Wish me and my spine good luck!

Do I need a belt?

Do I need a belt?

What do you lose if you do? i think any added protection is worth it.

Nothing.

I agree, certainly don’t want to get injured.

What’s the forum approved belt of choice?

I have a RDX Powerlifting Belt for Weight Lifting, Approved by IPL and USPA, Lever Buckle Gym Training Leather Belt 10mm Thick 4 inches Lumbar Back Support Strongman, Bodybuilding, Deadlifts, Squats Exercise

The trick with this is the lever clasp cause I dont like the feeling like i cant get O2 after lifting heavy.

Yeah, lever belts are dope.

Inzer, Titan, A7/Pioneer, Wahlander are all top tier.
Strengthshop and RDX are decent enough and cheaper.
SBD is a disgusting price.

I’d look for a secondhand Inzer.

I just got a strengthshop lever belt to replace one I got for free than I'm not much of a fan of, yet to use it in anger but feels very good practicing bracing with it. also it's purple and thus matches my squat shoes so +1 for that.

if it's the same width all the way round and fits you properly it will generally be a good start, and make sure you get it to the right tightness and properly brace.

I tempted fate and antibact one at the gym. It was an rdx one. Managed 3x5 reps on 105kg which I’m more than happy with.

I didn’t have it done up super tight but also not lose either. Did feel a bit faint afterwards though

Bought my RDX belt a few months ago and it's been great, I don't get any tired muscles in the small of my back any more.

Yesterday was the hardest day of my squat routine: 10x1 @ 107.5kg then 3x10 @ 102.5.

Was challenging but even with that amount of volume my back feels great today.

Can't say the same about my legs 😂

That’s an amazing effort! 👏

I’ve been going to the gym for a about 4 weeks now so hoping to see some physical difference soon. My lower back certainly doesn’t feel as bad as the last deadlift session.

Ha! My legs are struggling a bit today. Thought I was past the DOMS but apparently not.

Read up on belts - type and using them. Mark Rippetoe (as always) has the best info. Try Mike Matthew’s site too - I haven’t looked there so I can’t comment but his info is usually very good.

I'm starting to enjoy watching the Athlean-X youtube channel at the moment.

It feels wrong that it's so engaging, but it's a useful source for picking out accessory lifts.

Yes I think I was a bit premature in my celebrations, my backs aching this morning but not as much as normal.

I’m putting this down to the heman belt