ᕙ(⇀‸↼‶)ᕗ ||| The 2023/2024 Gym Rats Thread ||| ᕙ(⇀‸↼‶)ᕗ

CaptainRAVE said:
I think age/work is catching up with me.

Squat/legs stronger than ever, about 260kg 1RM

Arms stronger than ever.

Back stronger than ever.

Bench and shoulder work has dropped off a cliff over the last 8 weeks or so, going to have to try to build back up, but I hate going backwards. No apparent injuries, just no strength/energy there.
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There's a lot that comes either old age that can drag... kids, responsibilities, significant others, work, etc.
 
I've become obsessed with zercher squats. They're now a core element to my routine. Most of my lifting now is functional for martial arts/grappling but also just basic strength training.

Dumbbells
Zercher squats
Bench / row
Grip work
Trap bar deads

They form the basis of most of my workouts.

Still squat of course and do functional movements but also enjoy doing Turkish getups and other functional core movements.

Whilst my numbers aren't anywhere near where they were I'm not training for that anymore although I'm still in the "strong guys of the dojo" category.

Zercher has replaced front squats and I find they mimic real life movement fairly well too. Only able to do around 120kg for 5 but they feel awesome afterwards.
 
Freefaller said:
I've become obsessed with zercher squats. They're now a core element to my routine. Most of my lifting now is functional for martial arts/grappling but also just basic strength training.

Dumbbells
Zercher squats
Bench / row
Grip work
Trap bar deads

They form the basis of most of my workouts.

Still squat of course and do functional movements but also enjoy doing Turkish getups and other functional core movements.

Whilst my numbers aren't anywhere near where they were I'm not training for that anymore although I'm still in the "strong guys of the dojo" category.

Zercher has replaced front squats and I find they mimic real life movement fairly well too. Only able to do around 120kg for 5 but they feel awesome afterwards.
Click to expand...

Does it not kill your arms? I’ve always been intrigued by this one. Maybe I should try.
 
Didn't want to start a new thread so hope this is the right place.

Recently suffered a nasty pull in my lower back, entirely muscle related seen proper medical professionals etc. But it has made me realise how much core strength I've lost, historically I've relied on playing and training for rugby to keep my muscles generally strong and resilient enough for DIY and household stuff. But the last few years I've barely played as I keep pulling leg muscles and being in my mid forties these are slow to heal. I've been thinking about starting body weight exercises for a while and this recent injury has pushed it higher up my priority list. Could anyone suggest any resources suitable for a beginner of my age?
 
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