Weightlifting...

[daemonoid]

I've been 'stronglifting' for a few months now. As you'd expect I want to judge my progress, but it turns out that everyone on the internet is a super athlete who can benchpress my Monster with out even breaking a sweat.

I've finally come across https://www.exrx.net/Testing/WeightLifting/StrengthStandards.html which seems a reasonable guide with a lot less bullshit. The numbers match my reality, especially considering I started the program cold (ie. 0 fitness after years in an office job).

As it's the auntie section I guess I need some help too - overhead press is killing me... I'm hitting a wall at 42.5kg. With the barbell row I hit trouble and managed to breakthrough by doing some actual rowing (well in a rowing machine anyway). But, what cardio type or highly repetitive exercises could help with a press?
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[Benjums]

Doing weight lifting you are always going to hit a level at some point. When I was in the gym hitting the weights and hit a level I would always drop back a few kg and do more reps. So for argument sake your struggling at 43 kg, drop it down to 25 or 30kg and instead of 10 reps at 43 try increasing it to 20 reps, or go lighter and do as many reps as you physically can. I used to do this for a couple of weeks then build up the weights again, you usually find that you will go past your weight then. This worked for me hopefully will work for you.

[G]

This is another good site, as it works it out for you: https://www.strstd.com/ .
Of course it's all indivdual etc; I was surprised where I came on there when I was making an effort (have had to give it a rest for injured stuff to recover.)

I wouldn't have thought most cardio stuff would help too much.

Are you doing strong lifts as in the program? I've done starting strength, which is similar.

Have you done 'resets' where you reduce the weight and build back up?

[daemonoid]

[GhostRider]

^ Is that table in Kg or lbs?

GhostRider
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[Jewlio Iglesias]

I imagine lb's, because 165kg, is like, well, massive
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[Llama-Farmer]

I found when I hit a wall that mixing things up a lot to "confuse" the muscles helped.

So when I couldn't go heavier on my 3-set 8-rep bench press, I'd go a fair bit lighter and do a 3-set 20-rep, but still heavy enough that the last couple of reps were only just possible.
I'd also go a fair bit heavier too, such as a 5-set 3-rep. I'd maybe do each set somewhere between 2-3 times a fortnight.

A few weeks of that and then I'd try a heavier weight on my normal 3x8 sets.



Remember to give your body time to repair itself. Can take 24 hours after heavy weight exercise for the muscles to stop getting damaged, and another 72 hours for the repair process to take full effect. So only doing each muscle group once every 4-5 days allows that part of your body to recover properly.
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[daemonoid]

[daemonoid]

[bEN_]

I tend to take everything i read about lifting in general, nutrition etc with a pinch of salt, it's different for everybody.

But as i type this, i've been a plonker and didn't do any proper warm up so i'm sat here with an ice pack on the top of my back as it feels like i've pulled something, had to drop the weights straight away
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[Eddie Hitler]

Am advanced on most lifts. Trick is variety in your training, don't go in and do the same old routine for 6 months.

[GhostRider]

Went back at looked at the link in first post, seems about right, at my peak I was just under the advanced category for most exercises and I would agree with the benchmarks for the previous categories also as a roundabout figure.

GhostRider
____________________
I have all the characteristics of a human being: blood, flesh, skin, hair; but not a single, clear, identifiable emotion, except for greed and disgust. Something horrible is happening inside of me and I don't know why. My nightly bloodlust has overflown into my days. I feel lethal, on the verge of frenzy. I think my mask of sanity is about to slip.

[G]

I got to Advanced or close in most lifts by keeping the same routine for six months .

But yes, if repeated stalling, I'd certainly consider mixing it up a bit, throwing in some 'accessory' lifts etc.

[daemonoid]

[G]

Probably 9 months lifting, but 6 months on the routine I started at the start of 2014.
I've always had 'above average' strength I'd say and had done starting strength for six months or so before, but with a six month gap. About half of the six months was spent losing weight too, but of course that helps the stats.

At some point a bit before that I spent a good bit of time moving a lot of heavy car stuff up long flights of stairs (ie gearboxes etc).

Have dabbled with gym stuff on and off over the last few years too, though only recently making a proper effort to do 'good science' choice of exercises etc.

[Eddie Hitler]

[daemonoid]

[G]

The six months point was in reply to Eddie Hitler's point about not staying on the same routine for 6 months .

For me, I was surprised 'advanced' isn't THAT hard to get to - does give a nice ego boost however .

As it goes, when I was moving all the car parts, I was on pretty restricted calories and not eating enough protein - it was this that got me getting all geeky on exercise/health stuff as I realised I could probably be doing it better.

[Eddie Hitler]

[Llama-Farmer]

[monkeybiker]

I do a bit of weightlifting and the thing you need to realize is there are lots of different routines that work.

Someone training a certain way and getting good results does not mean it's the best way it just means it's a method that works.

[daemonoid]

[Eddie Hitler]

[daemonoid]

[G]

Some sauce.

Which suggests 36 hours is the figure - so 48 hours between sessions seems reasonable.

Couldn't find the actual study, I'm afraid.