Quote from: Liamhutch89 on January 17, 2023, 09:38:40 amQuote from: James Malloch on January 16, 2023, 05:47:23 pm1 year ago i did 163% BW for a 7 second, 2 arm hang. Post trip I got up to 178%. I actually changed the edge which will have made some difference (smaller but less rounded which I prefer). Was expecting to get much weaker given I’ve not really tried anything close to my limit for 9 months…Life's not fair...QuoteI might try to do some work towards a one-arm pull up too given I’m awful at them. Not bothered about doing one as such, but I’m keen for some steeper stuff so strengthening my biceps, chest and shoulders is probably a useful thing…I firmly believe it's better to just do weighted pullups for general pulling strength than any 1 arm regressions or front lever variants. They're just so much easier to load consistently and get into the correct rep range (massive water jugs work in the absence of weight plates!). Can't go wrong with a bench press and a standing overhead press for chest and shoulder strength either if you have gym access. I don't think those 3 exercises can be beat for upper body strength. Once per week, 4 sets of 3-6 reps leaving 1-2 reps in reserve, easy! I think the absence of any training (pretty much ever) means I’m picking up some easy gains at the moment! And that’s interesting, thanks! Also much easier to do the weighted pulls.I’m intending to do Monday evening gym sessions as there’s some leg exercises I’d like to do for running which will be way easier in a gym, so I’ll start to add weighted pulls, bench and shoulder in then too.Two summers ago I did a spell of going to CrossFit twice a week. I always went to shoulder or chest sessions as they were what I was crap at. I was just sport climbing outdoors at the time and noticed how much stronger I felt after a few months of CrossFit. That’s was lots of bench, OH press etc as long as all the other throwing balls etc around. So makes a lot of sense to get back to doing some of that.Would you say DB vs Barbell press makes a difference for bench? DB is easier without a spotter I suppose unless you’re using a smith machine (which I hate….).
Quote from: James Malloch on January 16, 2023, 05:47:23 pm1 year ago i did 163% BW for a 7 second, 2 arm hang. Post trip I got up to 178%. I actually changed the edge which will have made some difference (smaller but less rounded which I prefer). Was expecting to get much weaker given I’ve not really tried anything close to my limit for 9 months…Life's not fair...QuoteI might try to do some work towards a one-arm pull up too given I’m awful at them. Not bothered about doing one as such, but I’m keen for some steeper stuff so strengthening my biceps, chest and shoulders is probably a useful thing…I firmly believe it's better to just do weighted pullups for general pulling strength than any 1 arm regressions or front lever variants. They're just so much easier to load consistently and get into the correct rep range (massive water jugs work in the absence of weight plates!). Can't go wrong with a bench press and a standing overhead press for chest and shoulder strength either if you have gym access. I don't think those 3 exercises can be beat for upper body strength. Once per week, 4 sets of 3-6 reps leaving 1-2 reps in reserve, easy!
1 year ago i did 163% BW for a 7 second, 2 arm hang. Post trip I got up to 178%. I actually changed the edge which will have made some difference (smaller but less rounded which I prefer). Was expecting to get much weaker given I’ve not really tried anything close to my limit for 9 months…
I might try to do some work towards a one-arm pull up too given I’m awful at them. Not bothered about doing one as such, but I’m keen for some steeper stuff so strengthening my biceps, chest and shoulders is probably a useful thing…
Quote from: James Malloch on January 17, 2023, 12:40:15 pmQuote from: Liamhutch89 on January 17, 2023, 09:38:40 amQuote from: James Malloch on January 16, 2023, 05:47:23 pm1 year ago i did 163% BW for a 7 second, 2 arm hang. Post trip I got up to 178%. I actually changed the edge which will have made some difference (smaller but less rounded which I prefer). Was expecting to get much weaker given I’ve not really tried anything close to my limit for 9 months…Life's not fair...QuoteI might try to do some work towards a one-arm pull up too given I’m awful at them. Not bothered about doing one as such, but I’m keen for some steeper stuff so strengthening my biceps, chest and shoulders is probably a useful thing…I firmly believe it's better to just do weighted pullups for general pulling strength than any 1 arm regressions or front lever variants. They're just so much easier to load consistently and get into the correct rep range (massive water jugs work in the absence of weight plates!). Can't go wrong with a bench press and a standing overhead press for chest and shoulder strength either if you have gym access. I don't think those 3 exercises can be beat for upper body strength. Once per week, 4 sets of 3-6 reps leaving 1-2 reps in reserve, easy! I think the absence of any training (pretty much ever) means I’m picking up some easy gains at the moment! And that’s interesting, thanks! Also much easier to do the weighted pulls.I’m intending to do Monday evening gym sessions as there’s some leg exercises I’d like to do for running which will be way easier in a gym, so I’ll start to add weighted pulls, bench and shoulder in then too.Two summers ago I did a spell of going to CrossFit twice a week. I always went to shoulder or chest sessions as they were what I was crap at. I was just sport climbing outdoors at the time and noticed how much stronger I felt after a few months of CrossFit. That’s was lots of bench, OH press etc as long as all the other throwing balls etc around. So makes a lot of sense to get back to doing some of that.Would you say DB vs Barbell press makes a difference for bench? DB is easier without a spotter I suppose unless you’re using a smith machine (which I hate….).If you got noticeably stronger from crossfit then you'll definitely get stronger from lifting with proper rest times (at least 3 minutes) and higher loads! Barbell bench presses are the king when it comes to pressing strength but dumbells are fine if you are concerned about the lack of a spotter. I'd stay away from the smith machine. I mentioned stopping 1-2 reps short of failure because it's just as effective for strength gains, it reduces fatigue (effectively allowing for greater strength gains in the long run via increased training volume), it reduces injury risk, and it also makes benching alone safer. Unfortunately, studies show that newbie lifters severely underestimate how many reps in reserve they have, so going to failure in the first week might actually be beneficial for benchmarking. You'll be sore, but you need experience going to failure to know what failure minus 1 feels like.Edit - if you're doing them all in one day I'd suggest ordering them 1. bench press, 2. weighted pullups, 3. shoulder press. This is because there's quite a bit of overlap between the two pushing movements.
I really need to get back on the heavy weighted pullups and bench press. I can still bench my bodyweight for 5 reps (75kgs) but I really would like to bench 100kgs some day.
Unfortunately, studies show that newbie lifters severely underestimate how many reps in reserve they have, so going to failure in the first week might actually be beneficial for benchmarking. You'll be sore, but you need experience going to failure to know what failure minus 1 feels like.
Quote from: Liamhutch89 on January 17, 2023, 01:10:04 pmUnfortunately, studies show that newbie lifters severely underestimate how many reps in reserve they have, so going to failure in the first week might actually be beneficial for benchmarking. You'll be sore, but you need experience going to failure to know what failure minus 1 feels like.I don't lift much (but then this is advice for someone who doesn't lift much, so maybe that's perfect), but I'd be cautious about that. If I do some bench after a few months off (e.g. having been away) then if I try above maybe 50-70% RPE my pecs are done for a week with DOMS. Going hard on session 1 would guarantee a few weeks off weights! I wonder if it might be better to start easier for 2-4 weeks then do a week of working out where failure really is?
Agreed. As a more experienced lifter I hadn't really appreciated how sore you might get!
Falls: 36Try-hards: 0
Quote from: duncan on January 17, 2023, 08:02:53 pmFalls: 36Try-hards: 0Try Hard love it. Trying hard. IMO is the biggest limiting factor for most people. Train as much as you want, but if you’re not prepared to put it all on the line when you need it, then failing is guaranteed.