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FYI I have read Starting Strength.

Not averse to body-weight exercises either.

FYI I have read Starting Strength. Not averse to body-weight exercises either.

(post is archived)

[–] • 2 pts
[–] • 2 pts

I just read through it, not a bad program for beginners as long as you know to be humble with the weight at the start and don't overwork yourself. Right amount of strength and conditioning too.

What I do is Jim Wendler's 5/3/1 with my own assistance and conditioning exercises, it's a great and simple plan that will get you results and even has a great app to track your progress. You could jump to it once you are done with Liftwaffe, since it can be used long term.

One other advice I could give you is to work on your flexibility and start with ATG Squats from beginning. You will lift less weight, but will get A LOT more muscle engagement from your squats.

Building grip strength is also important, so don't skip those farmer carries and any time you are lifting plates to put on the bar use 2 hands only when you absolutely must. Every time you touch a plate with your hands turn it into a passive grip strength training.

Also I agree with what the Liftwaffe guy said about machines being a waste of time, 100% true.

That's what comes to mind for now, if you have any questions ask away.

[–] • 1 pt

What are your fitness goals and what sort of equipment do you have access to?

[–] • 2 pts (edited )

Fitness goals: general fitness and well-roundedness; not going for any competitions; strengthen core against a problem disc (already very well on the way to supporting that disc via 24 weeks of rowing... not giving me any trouble any longer); make progress on the muscles/groups that rowing doesn't hit

Equipment: squat rack and bench, Texas bar and weights from 45 lb (rogue wagon wheels) down to 2.5 lb for microgains; rowing machine; couple of 15 and 20 lb dumbbells

[–] • 1 pt

I feel the need to chime in bc of your like of rowing & also your disc problems of which I been on a similar path these last 3.5 years.

freak accident woke up paralyzed from waist down spinal fusion spinal laminectomy x2 went from wheelchair to walker to cane to a prosthesis (AFO) lost 65 pounds of muscle (ended at 6'3", 155 lbs, & emaciated) couldn't work out started HGH almost back at 100% bc of HGH & a few other compounds

I see you have a squat rack. I haven't touched a squat in almost 4 years after reaching almost 500 lb pr. I don't recommend them at all for anyone with disc problems, as there are better ways to make quads grow without risk to spine.

I row 6x a week + my weight regimen and always make time to low weight/high volume my stability back muscles as that's what protects our spines. In terms of what pl8s you have already, you could purchase a cheap pulley lat bar/pull down system that could use those and start to strengthen your stabilizer back muscles. If you have access to a Nordic curl hyper extension, that is also an elite tier machine that I never see anyone use at commercial gyms. https://pic8.co/sh/g69f8H.png Depending on how you adjust the machine, and your ROM, you will hit your entire lower back, glutes, or hammies.

I like that you have microplates as well. For some reason I don't see many people use them but they have always been the key to breaking PRs.

[–] • 1 pt

I'm sick af rn so I'll answer this tomorrow. Too much thinking.

[–] • 2 pts

This advice is as free for me to drop as it is for you to pick up or pass by: Whatever you choose, resist the urge to see how heavy you can go. (Even with multiple spotters present.) This is where the biggest injuries I've ever seen happened. (There's plenty of videos out there, feel free to be grossed out .) For instance, bench pressing the bar can crush your chest. (Again, even with spotters, if the weight is over their limits, they can't save you if the bar rolls past/breaks the thumbs.) Curling machine/bench, muscles can tear free from the bone. Deadlift, personally witnessed multiple lifters just plain drop the bar and pass out. (One earned a nickname and a scar over it happening twice.) Lifting bro, know your limits and be safe. The best advice I heard too late: You only get one body.

[–] • 1 pt

Agree on all. I will err on less weight / more reps rather than try for that ONE massive lift. It's how I approached it when I lifted a bit a few years ago. Never was a huge lifter at any other point in my life; much more the running form.

[–] • 1 pt

PRO TIP: do biceps on push days and triceps on pull days. you'll get more reps with more weight.

[–] • 1 pt (edited )

RCAF had something called 5BX The 5 basic exercises. I posted about it previously. https://oldschooltrainer.com/5bx-reloaded/

[–] [deleted] • 1 pt

I had to download that book. Thank's for the link. Along with your exercise regimen, be sure to increase the level of protein in your diet. Makes a world of difference.

[–] • 2 pts

1g per bodyweight is normally the gold standard unless you are fat. Then you do 1g per cm of height.

[–] [deleted] • 1 pt

Just do 5x5 works great, super simple and what strongman have been doing for 120 years, started in Germany as well