Strength / Weight Training

Thanks I just started to superset them into my workouts and have found as I’ve dropped weight this year they’ve become easier. Same as dips.
Still need to set the goal of learning how to do a muscle up!

Yeah, I’d love to do a strict muscle up.
I can do 17-18 pull ups when fresh, but think maybe my wrists or shoulders aren’t strong enough to get my elbows over the bar yet.

Maybe with a planned 7kg weight cut, suddenly I’ll be able to do them…

Still need to set the goal of learning how to do a muscle up!

You've got the strength if you're doing half a dozen weighted pulls. Will be about the explosive start and getting the right shape (hollow body, and a slight swinging-ish momentum rather than just pulling straight upwards)
I find them easier with a false grip on rings if you've got that available to you.

I want to do muscle ups like this guy.
https://youtu.be/Tnol9eV6aqQ?feature=shared

Yeah definitely, wasn’t implying kipping when I mentioned momentum, more that keeping the hollow body is part of what keeps your weight a little forward when you’re at the bottom, so you’re moving backwards a little as well as up when pulling, which gives you the space to bring your elbows over that you wouldn’t have if you tried to pull straight upwards from a dead hang

Anyone have any tips for dealing with medial epicondylitis (golfer's elbow)?
I think it's an RSI from constantly picking up and carrying my hefty toddler but I'm definitely aggravating it with pull ups. I tried using rings this morning but if anything it was a bit worse. I guess because you have to actively keep your hands pronated. Pull ups definitely hurt it more.

I’d listen to Seth for rehab exercises. His general methodology is push things as much as it allows and actively challenge it in those difficult positions. I’ve not had golfers elbow but I’ve followed his strategies before and noticed a dramatic reduction in recovery time from injuries.

with pull ups

If it hurts, don't do it. Stop doing what hurts until it stops hurting. Then go back gently.

I posted this earlier in this thread:

For the golfer's elbow, you might try what Mark Rippetoe recommends here:

https://youtu.be/77cCx1dZp70

or here:

https://www.youtube.com/watch?v=w2MA5cRxyG0

Basically, do a lot of sets of bodyweight chinups with a submaximal number of reps. In the second video he recommends each set should be a third of your max. E.g. if you can do ten reps, then he suggests sets of 3 reps with a 1 minute break, with the goal to do twenty sets (but if it is too painful, then start with fewer sets and work up).

It seemed to work for me. I developed golfer's elbow just before the last time gyms were forced to close for covid. It didn't seem to go away even when I was just doing some bodyweight stuff at home, so I tried the protocol he recommended, and it seemed to work (at least I no longer have golfer's elbow).

I was diagnosed with tennis elbow well over a year ago, still to this day trying to straighten the arm is a challenge; hopefully getting it looked at again soon because I can't help but think it's something else

This is really interesting, thanks. I'm going to give it a try.

I went to the gym today for the first time since 22nd July!

A combination of family shit and the summer holidays has intervened.

Obviously a big set back and a bit of a reset of levels, but it feels good to be back.

Did a solid combination of flat and inclined bench pressing, french presses, seated dips and tricep extensions.

I am sure I will be feeling it tomorrow.

Could someone on here help me to understand a bit better how to think about how much I'm lifting vs bodyweight and how to get a sense of RPE/ 1 rep max

Today I did 3 x 6 OHP at 60kg and 3 x 6 80kg benchpress but I don't really know what my 1 rep max on either of these is. Should I?

Just finished 20x sets of 3 (or maybe 18, or possibly 22, I lost count a bit at the beginning!)
It's pretty boring! I did a little bit of chest and shoulders to break up the time. I'd say pain is currently about the same as I'd expect after a session. Will do it again in 5 days.

Here's a link that can do the calcs for you:

https://strengthlevel.com/one-rep-max-calculator

There's some other standards on there as well which let you see how you're doing for your age / weight etc.

I'm not sure just how accurate this calculators are - I suspect you get a more accurate answer if you plug in weights where you can only do 2 reps rather than 10 reps.

How much you're lifting vs bodyweight isn't really relevant for RPE or 1rms, but for them, try plugging numbers into https://www.rpecalculator.com/
Use the first set, and treat the RPE as 10 = I could not even attempt another rep, 9.5 is maybe I could have gotten another rep, 9 is definitely could have gotten another rep. And just continue that mentality as you subtract .5 at a time. E.g. RPE 7.5 for a given set is definitely could have done 2 more, maybe 3.

When you get down to RPE 6 or so it's a lot more nebulous as you're too far into the realm of estimation. But this is good for a general guide.

Once you have those numbers plugged into there you can play around with what it tells you your RPEs will be at different weight/rep ranges and try them and see if they feel accurate.

Been hitting the gym hard this year (not much cycling though) and really seeing the results.

Frustratingly close to 100kg bench but not quite there yet - also I'm often lacking a spotter which is pretty essential for those 1rm efforts.
Squat I'm up to 140kg, deadlift 160kg and OHP I knocked out a 70kg the other day, but think I could stretch that out a bit. Previous PB was 60kg so adding 10kg felt like enough at the time.

Feels like my deadlift is lagging a bit, guess I long term goal would be 200kg. Maybe I should get on the roids.

I'm just under 92kg at the moment.

oof those are impressive numbers!

also I'm often lacking a spotter

he lives near Epping now :'(

70kg strict ohp at 92kg is real strong.

You'll get the there with the goals, just takes time and consistency.

And roids?

I'm 41 btw. Nice to be getting a lot stronger the wrong side of 40

This is really exciting to hear, congrats on the progress!

I'm approaching 40 and just started lifting again after ~10 years off, like you I'm also seeing positive results but I've a way to go before hitting those sort of numbers again

If you don't mind me asking, what sort of numbers were you hitting at the start of the year?

I've been lifting on and off for about 5-6 years now. Never with much consistency until this year.
Numbers at the start of the year were approx: Bench 75kg
Squat 100kg
Deadlift 120kg
OHP 50kg

At the start of the year I couldn't do pull-ups at all. Used the assisted pullup machine to progress, and now I'm onto 4x5.
Also my DB bench has gone from from 20kg to 32kg, and DB row the same (3x12).

Progress is funny, it happens in a rush then you plateau for ages then it goes up again. Consistency is key, just putting in 4-5 workouts a week. Plus sleeping lots and not drinking much.

Had quite a lot of life stress this year and my lifts did suffer at the time but just kept plugging away and I got through it.
Also don't be worried about taking a day off when you're knackered. There's a line between 'I just can't be arsed' and 'I actually need a rest' which can be hard to pin down sometimes.

I wish I'd been hitting the gym in my 20's - recovery does seem to be taking longer these days.
Oh yeah and creatine does seem to help.

Thanks!

@zooeyzooey thank you !

So I shouldn't be thinking what would be a good version of strong for someone my size, I should just see what I can lift?

Yes dude. Crushing it!

I've spent the last few months suffering from running injuries and have taken that as impetus to do more gym work. I'm still focussing on strength work that will be mostly helpful for running but gotta get the gainz where you can