Strength / Weight Training

Running is great, I love it. But everyone who does a lot of it gets regular injuries, which absolutely sucks. Deffo get the gym work in, it's a sign!

Everyone's different and will have different strengths / weaknesses so you've got to find your own limits (carefully!).

Don't worry too much about what numbers other people are doing - your goals and boundaries will be different from theirs. That said, I think a v general rule of thumb is that if you can bench 1xBW, squat 1.25xBW and deadlift 1.5xBW then you're in a good place.

If you do want to compare specific numbers/exercises against other gym-goers, that link I sent has got a calculator that'll rank you for your weight / age etc against other users - the results will be a bit skewed towards under-ranking as a result, as generally only people that are already keen exercisers will be submitting data, so don't take it as gospel. Only real competition is with yourself!

30% odd increases in 1RMs in less than a year sounds like awesome progress to me - top work! What programme are you following?

https://liftvault.com/programs/powerlifting/candito-6-week-advanced-bench-press-hybrid-program/

That said, I think a v general rule of thumb is that if you can bench 1xBW, squat 1.25xBW and deadlift 1.5xBW then you're in a good place.

This is helpful and at 75kg I'm over those benchmarks - I've been trying to get lighter and stronger this year which is kind of hard

Thanks for this, super interesting.

I didn’t.

I said people who run a lot

I did.

Maybe I just immense tekkersz

https://www.independent.co.uk/asia/japan/japanese-man-30-mins-sleep-daisuke-hori-b2609342.html

Interested in the creatine comment.

What do you see as the benefits?

mental alertness is one benefit I've found of creatine also feel like you get improved muscle recovery. There's other benefits people see but those two would be the most noticeable for me

For what your 1rms/RPEs with different weights are your bodyweight doesn't impact it really, cause what you can do isn't really impacted by what "good" is if you see what I mean.

I would try your best not to worry about what is a good lift for your weight. Comparing yourself to other standards doesn't help much unless you are planning on competing and want to see where you stand.

Steroids are extremely effective at aiding in building muscle and strength! There are just some teeeeeensy tiiiiiny side effects.

And roids?

😂

And always roids

where do we stand on box squats? I've been using them for two reasons to help with more explosive power and to help me with technique at higher loads. I've seen some mixed feedback on it. I find it works for me especially on the later point but wondered what others thought.

Anyone else here focused on Olympic weightlifting?

I got a coach at the start of the year as I wanted to learn how to lift properly. Six months on and we’ve started to focus on OWL and I absolutely love it but it’s bloody hard!

I’m finding being in the squat while receiving the barbell tricky in both the snatch and the clean and jerk but I guess it just takes time to develop overhead strength. Sure is fun.

I did it for 2 years and loved it. Going to slowly get back into it. Didn't have the flexibility to catch fully in the hole.

Flexibility flexibility flexibility...

Box squats are great for technique and strength. Coming to a dead stop and having to stand up is really helpful for ensuring you maintain tightness, and the dead stop prevents any stretch reflex, so great for working the muscle too.

I've never heard of them as a tool for explosive power. I'd be looking at things like power cleans, speed reps, push press for things like that. Did you read about them being used for explosive power somewhere?

I’ve started stretching every morning which is helping but it feels like I’m trying to undo twenty years worth of cycling induced tightness.

I've tried a bit just recently, starting by breaking it down into bits.

Front squats to get comfortable with that receiving position, strict press, and hang power cleans.

Will slowly drop modifiers off the cleans and then hopefully bring all the parts together.

Any recommendations for weighligfting gloves? I'm not lifting heavy so probably don't need straps or anything fancy. Could I just use some cycling mitts?

Good shout. I WANT to do this. I just haven't managed to actually build the habit yet

Noah Lyles

and then some football athletes I follow on IG doing similar stuff.