Man of Honour
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Depends what your goals are? Dumbbells are better for your shoulders.
***The 2020 Gym Rats Thread*** ᕦ( ͠°◞ °)ᕥ
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Depends what your goals are? Dumbbells are better for your shoulders.
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Goals are to not be a lazy fat arse like I used to be. Just to be stronger and fitter.
Doing fine to be honest, just wondered if there is any benefit to varying it.
Man of Honour
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Goals are to not be a lazy fat arse like I used to be. Just to be stronger and fitter.
Doing fine to be honest, just wondered if there is any benefit to varying it.
Cant harm to mix it up.
The biggest benefit having shoes for "general" squatting (for me) comes from having my feet held still: I tried squatting in some regular trainers a few weeks ago and it was a lot more exciting, and therefore won't be doing it again!
I am fortunate to have ridiculous ankle mobility, meaning with shoes I used to get away with outrageous knee travel... Most people are not that flexible and so occasionally need help to get extra depth, but from observed experience most of that group that would work at that depth are happy to work on their mobility, anyway (making it a moot point after a while).
Buy shoes if (whoever) wants: they won't add much to a squat - if anything - but they provide a stable base to work from, and can make addressing technique issues temporarily easier. If training for Olympic weightlifting, and good technique is already in place, then there may be a benefit to what can be caught and recovered...
These shoes exist for a reason, this sport:
If you don’t squat that low/upright, then there’s no reason to pay for extra heel height, as stability-wise the Metcons aren’t hugely different - hard sole, snug fit etc.
Caporegime
Yep theres a reason they are referred to as Olympic weightlifting shoes 
Yep theres a reason they are referred to as Olympic weightlifting shoes
I get triggered whenever I see them called squat shoes! Pull a face like....
Soldato
I've noticed in the madcow workout that squats jump up 5kg 3 times (as opposed to 2.5kg the rest of the time). Is there any reason for this?
On Madcow you increase load by 2.5%, each week and the additional weight serves as the adaptive stimulus, there's no variance there, just different intensities per w/o.
That translates in the real world to...
Lifts <100kg (bench, OHP especially) = buy some fractional 0.5kg plates so you can do 1-1.5kg jumps (e.g. 45kg, 46kg, 47.5kg)
Lifts >100kg = (squat, bench eventually/hopefully) 2.5kg increase
Lifts > 200kg (likely deadlift only, maybe squats if you're a beast) = 5kg increase.
That translates in the real world to...
Lifts <100kg (bench, OHP especially) = buy some fractional 0.5kg plates so you can do 1-1.5kg jumps (e.g. 45kg, 46kg, 47.5kg)
Lifts >100kg = (squat, bench eventually/hopefully) 2.5kg increase
Lifts > 200kg (likely deadlift only, maybe squats if you're a beast) = 5kg increase.
Soldato
I'm definitely nowhere near 200kg on anything.
It's only squats and deadlifts sometimes jumping by 5kg (but only 2.5kg the rest of the time). I think I may just stick to adding 2.5kg no matter what it says so I don't plateau too early.
Bench and shoulders also give me the same weight 2 weeks in a row at points (which I don't mind because I doubt I'll get to 12 weeks without failing anyway).
I'm definitely nowhere near 200kg on anything.
It's only squats and deadlifts sometimes jumping by 5kg (but only 2.5kg the rest of the time). I think I may just stick to adding 2.5kg no matter what it says so I don't plateau too early.
Bench and shoulders also give me the same weight 2 weeks in a row at points (which I don't mind because I doubt I'll get to 12 weeks without failing anyway).
Yes, a weekly 2.5kg jump - especially when the idea is to keep reps static at 5 or whatever - is more than enough for the bigger lifts.
Man of Honour
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This is what I do. 2.5kg onto squat and deadlift every two weeks, 1.25kg onto bench. It means I keep progressing, even if slowly and means my strength is often ahead of what I’m actually lifting which makes it all a bit safer. Sometimes I might even repeat a cycle if I’m not quite happy with it. I don’t do mad cow though.
Caporegime
I've started doing an all out top set for my bigger lifts. So instead of doing 140x5 x3 on squat, where the last set I'm pretty much failing on the last rep. I do 140x8 where I'm nearly failing on that last rep (RPE 9). I usually do a back off set, so after doing 140x8 I would do 100x13 after.
The thinking behind this is that picking a weight for a specific rep range and number of sets will likely result in some wasted reps and sets. In the above example the first set of 140x5 is easy, not much need for adaption there. The 2nd set is harder but not quite hard enough. The final 140x5 you final hit failure or close to. The all out set gets more work in the tougher 'zone' of the set. I think this is pretty much how 531 works anyway.
The thinking behind this is that picking a weight for a specific rep range and number of sets will likely result in some wasted reps and sets. In the above example the first set of 140x5 is easy, not much need for adaption there. The 2nd set is harder but not quite hard enough. The final 140x5 you final hit failure or close to. The all out set gets more work in the tougher 'zone' of the set. I think this is pretty much how 531 works anyway.
This is what I've been doing. No lifts under below 4 reps so don't do any fancy periodisation for the bigger compounds and it's beautiful for someone like me whose job makes for inconsistent recovery/energy.
Caporegime
Yea similar to how I train really. What I like about an all out set is that depending on the day, the weight may be different, but the effort/RPE is still the same. Just adding weight each week because that's how it's programmed doesn't continue for long in my experience, at the more advanced level.
I also vary the rep range depending how many weeks I've been in that rep range. Last week's bench was 140x3 for my top set, this week was 130x7. Next week I'll likely go with 130 again but aim to add a rep, but if I feel up to it I may go for 145x3.
Consigliere
Man of Honour
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Having only lifted OHP for 80kg singles previously and last week only managing 75kg, this week I’ve finally moved to 80kg sets of triples and doubles. It’s been a long time coming.
Soldato
Just quoting this as i would like to know also...
I've just ordered Body Analyzer1 Link
Personally I want all the info shown on 1 display rather than pressing buttons and faffing about. There are cheaper options if you're not bothered.
Soldato
So I'm at the end of Week 2 of Madcows. All my lifts are currently 10% below my 5RM. Can you guys check my form and tell me what needs fixing so I hopefully don't stall too early:
I'm missing overhead press. My training partner is off next week so it'll be a couple of weeks before I can get a video up.
Any feedback would be most appreciated, I want to get this stuff right!
Edit - I have updated my bench video.
Squats - I don't think I'll ever be comfortable with these tbh. I was doing definite stripper squats before so this week I've been really trying to keep my back a but more neutral.
Deadlifts:
Bench - The unrack was terrible. I don't normally bench in this rack (the normal benches were taken) and the pins are too far away for my little arms:
Bent over Rows - The guy in the stringlifts video is doing Pendlay Rows so I assume that's what I should be doing?:
Deadlifts:
Bench - The unrack was terrible. I don't normally bench in this rack (the normal benches were taken) and the pins are too far away for my little arms
:Bent over Rows - The guy in the stringlifts video is doing Pendlay Rows so I assume that's what I should be doing?:
I'm missing overhead press. My training partner is off next week so it'll be a couple of weeks before I can get a video up.
Any feedback would be most appreciated, I want to get this stuff right!
Edit - I have updated my bench video.
Last edited:
Man of Honour
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I'm tempted by the RENPHO body fat scale.
So I'm at the end of Week 2 of Madcows. All my lifts are currently 10% below my 5RM. Can you guys check my form and tell me what needs fixing so I hopefully don't stall too early:
Squats - I don't think I'll ever be comfortable with these tbh. I was doing definite stripper squats before so this week I've been really trying to keep my back a but more neutral.
Deadlifts:
Bench - The unrack was terrible. I don't normally bench in this rack (the normal benches were taken) and the pins are too far away for my little arms
Bent over Rows - The guy in the stringlifts video is doing Pendlay Rows so I assume that's what I should be doing?:
I'm missing overhead press. My training partner is off next week so it'll be a couple of weeks before I can get a video up.
Any feedback would be most appreciated, I want to get this stuff right!
Squats - bar path isn't always straight, but not the end of the world. I'd like to see a bigger belly of air.
Deadlifts - no major issues. Head should be more inline with torso, you look up. Don't let it curve your back as you come back down. Either drop or keep it strict on the way down.
Bench needs work. Keep your arse on the bench, your losing stability as you unrack. Lower the weight, your elbows are flaring out ridiculously. Can't quite see the bar path from that position. You push the bar forward with your shoulders as you re-rack - I probably do this too, but not ideal.
I hate Pendlay rows, but plenty of people love them. I'll do T bar row variations, rows off the rack etc. Then again, I also love silly heavy weighted shrugs
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