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Weightroom is a community for barbell and dumbbell strength and hypertrophy training, including powerlifting, beginner routines, conditioning and serious gym progress.
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The best beginner-friendly resource, curated from /r/Fitness and /r/Weightroom.
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Weekly training logs - Monday
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Did a TM test for 5/3/1 for the first time last week. (I just bought Forever and figured out I should do these regularly along with some other mistakes I've been making.) Had to lower my Press by something like 15 pounds, which is a big decrease when you're already only around 100 lbs. Lowered squat a bit too.
This week, I'm really glad I did. It felt great to get a lot of nice, clean reps in. After eating a slice of humble pie last week, this felt like one of my better weeks in a while.
It's a bit of a hit to the old ego but definitely the right thing to do!
Should I do the same 4-6 exercises of my pull push leg days or should I mix things up?
Example Push A:
So next push day rinse repeat or should I do Example Push B:
?
I think most PPL programs follow your second example, with different exercises between Push 1 and Push 2. Same muscle group but different variation will probably give you a little bit more growth stimulus?
Seems complicsted to see results if tracking though?
You're using RPE right? Your reps will go up over time, that's easy to track?
Yeah i meant Workouts.
Like how do ai know if I progress on A Version if ai do B next ?
Well it's a slow process, you compare A workouts to A workouts and B workouts to B workouts. I track my progress with the Hevy app:
Week 3 of 5/3/1 with training maxes of deadlift/squat/bench of 385/335/180 lbs.
I was coming off of some mild illness that left me with no appetite all weekend, and I was definitely dehydrated coming into the week.
Deadlift: I hit 5 reps of 370 lbs on my 1+ set. Didn't love that, but I went for a joker set anyway and did 2 reps of 405.
Squat: Warmed up with the wrong bar (25 kg instead of 45 lbs), started to get confused why it felt so heavy on my 5-rep set. Double checked and switched over to a 45-lb bar. For my 1+ set, I did 6 reps of 320 lbs, then a joker set of 3x350.
Bench: Did 5x170 on my 1+ set, did a joker set of 2x190. Felt ok. Accessory work after felt pretty good, though. Not sure what to make of that.
Overall, I'm a little bit disappointed with the reps I managed on these workouts. Can't tell how much was loss of sleep, dehydration, illness, whatever, but I think I wasn't 100% this week. Still, I think I'm ready to try to move up by 20 lbs on deadlift/squat training max and 10 lbs on bench, as I recover and should feel much better next week than I did this week.
So my coach told me that my snatches were so slow that they might get red lights in competition 😂 so that was encouraging. Guess I need to work on my speed under.
I did 4x4 front squats with 82kg last week. I'm building my squat back up after multiple issues, starting with a quad tear about 7 years ago. Hopefully I can get it back up to a decent level soon.
Tactical Barbell Grey Man w4d1
Behind the neck press 4 x 8 @ 100lbs
Back extension 4 x 12 @ 45lbs
Dumbbell shrug 4 x 12 @ 65lbs
Incline dumbbell row 4 x 12 @ 50lbs
Incline dumbbell curl 4 x12 @ 30lbs
I tweaked my back on the weekend so decided to pass on deadlifts and did back extensions instead
What's the standard way of noting down the weight of the exercises. Should you take the bar's weight into account?
I've been ignoring the bar's weight and only adding the plates on one side because I find it simpler, but my friend told me that was insane so idk.
Standard way to talk about weight includes the bar weight (usually 45 lbs or 20 kg, but I've seen others out there).
It's not a big deal when you're just tracking your linear progress, as long as you're consistent, but it's still helpful to include the bar weight when talking to other people (who will expect the bar weight to be included), and if you get later into more advanced lifting programs that prescribe certain percentages of some reference weight.
Barbell arithmetic becomes second nature after you've been doing it a while, too.
It includes the bar weight, a lot of apps will have plate calculators for you until you get better at plate math. But if it's not broken..
