+ 3 Belt or not to belt?
The fuck am I ever going to be one of those powerlifting dudes walking around the gym with a giant set of headphones on, Adidas lifting shoes and hoodie up looking like a silly sausage but I’m wondering if these lads are right about something, a lifting belt.. they were right about the clipboard to document progression on so what about a belt, maybe even the hoodie.. Probably not the hoodie.
I’ve never been one for wearing a lifting belt although my missus brought me one for Christmas 2018 which I’ve never used, it’s came with matching set of wrist straps and lifting gloves in bright orange (forgive her lads, didn't realise her mistake with the gloves) so I did some digging and found this article called the “Belt Bible”. It’s a cool read and convinced me to give the belt a go next time I squat/workout legs which will be sometime next year as I’m hitting arms and chest till then.
https://www.strongerbyscience.com/the-belt-bible/
What’s other people’s opinions on weightlifting belts?
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MarcusAureliusI wear it for every workout,not only it will help to prevent hernia but also helps me control breathing.
Take it as a friendly advice when going heavy always belt, or else might end up with a hernia like me :(
It does work, better safe than sorry brother, merry Christmas
I’ve been wearing a belt for all my workouts now mate, I feel more comfortable and as you say it’s a lot safer even when doing isolation work like curls etc
Hope you had a good Christmas also bro!
AnonMan I got a hernia from sitting down hunting in super tight pants that didn't fit. Squished my guts all day, next day I was in pain and couldn't hunt.. After that I went to the ER with an umbilical hernia.. Worst fking surgery ever. I can't imagine anything else that would sick so bad for like 3-4 weeks after...I sneezed one time during recovery and called the emergency on call doc.. It was bad.
I have umbilical hernia as well, got it from heavy lifting about 2 years a go. Postponed 3 times though 1 due my work and another 2 due Corona, I hope I will get rid of it soon.. What was the recovery time brother?
180kg (8 plates) smashed for 2 lads! Might seem like a small weigh to most but a big personal achievement for me.
Next in the menu is 200kg and 180kg for 8-12 reps.
AnonI just hit 495 on my deadlift, I haven't been working on it at all this year, I recently said screw the beach bod give me some weight gain! So I took it from 405 raw to 495 in about 2 months? Next time I try a one rep I'll use a belt..but I did my squats up to 405, then I head right to the deadlift area and work up to usually 475 or so. I like doing them in the same half hour once or twice a week. I got sick last week and took the whole week off, came back and hit my PRs in both! I must have really needed a break..I do 2 on 2 off so that's like 3-4 days a week. You'd think I'd be underworked if anything..I have 2 kids, one part time one full time and one on the way so I have to make sacrifices for them too. But there's absolutely nothing to be ashamed of having a 405 squat! We all like to think everyone on here is some monster lean national record holder, but I'd bet 70% of the guys on here are full of shit. There's a good handful I've seen post pics that are fucking impressive. The rest haven't put up anything worth remembering..fuck my legs and chest are my weak spots I only just hit 405x5 because I took a video of me doing it last year and I was quite a few inches from parallel...so I pulled 200# off and started over! No one in my life knows or cares about my weight PR's so I have no reason to fudge my stats. I want to hit 495 squat to at least parallel, and get my bench into the mid 300's and deadlifts into the 600's. Only for me so I can walk around like a dick lol I don't know anyone who lifts here, let alone does gear...I've got issues apparently..chasing weight all by myself lol
AnonThis guy's a bitch. Dropped down to a cruise and hit 455 on the squats.. Still suck at 495 deadlift though lol I'm only in the gym one day a week or less for the next month and the last month. It's torture...
Weights will always weigh the same, family and work will always come first
Just while I'm thinking now guy's - If you want advice and tips on squats Josip is a Very strong squatter, and I don't just mean on the toilet Lol He'd be able to help you out with a good strength program and peaking method I bet.
Gotta ask but what do you do for conditioning during strength training so you don’t get winded before your muscles give out. I don’t wanna do cardio and burn myself out but jeez this is embarrassing.
I’ll give you an example. First day on my new routine I got 5 reps on my squat but was gonna pass out or my head pop so I racked it but my legs still had more in them. Barely even sore today. Today I did the same weight with bench but got 9 reps before the muscles gave out. I know it’s a much shorter range of motion than squats but i wouldn’t think being horizontal vs vertical would have that big of an effect
With Covid going on and the world ending seems like a good time to add a little fluff and get strong, that’s exactly what my current blast ended up, a strength recomp thanks to Tri-Tren.
What does your program look like to hit deadlift and squats the same day then 2 on 2 off?
I’m the same, I only speak about gear and training to you lads on here. I took a different path to the people I grew up with and relocated 4 years ago so I don’t talk to anyone apart from my missus and kids. It’s helped to focus my attention on the things which matter to me: family, business and training.
Answer your question below yeah it wasn’t to long ago at all that was my goal mate, I’ve been hitting legs hard using the leg press in the last 1.5 years so I think I had a fair amount of strength in them so once I somewhat mastered the method of the squat my numbers have shot up. Last session I went for 170kg for 5 with decent form (dropped it on number 6) so today I thought fuck it 180kg. The first rep was perfect but the 2nd was shallow and untidy to say the least. I’ll deload for 7 days as I’m moving again.
I’ve been wearing the belt for all sorts, even standing tricep push downs. It’s a cheat code for comfort and as press said puts more weight on the muscle group you’re trying to hit.
AnonI actually don't write it down anymore to be honest. But on my squat and deadlift days I'll start with a good 10-20 reps of 135, then about 5-10 reps 2 plates, then a few with three plates, then I'll jump to 375 or something and vang out a handful of those, if I'm feeling well rested (not often) I'll hit a few 405 before moving on to deadlifts.
When I start deadlifts I'll do around 5 reps with 135, then a single rep working up to a max, usually 475.
That's just how I do it at the moment. I've done that for a month or two. Next I'll move the reps up and drop the weight for a few weeks.
My job is sedentary so I only eat like 2500 calories, no joke. And I've gone from 210 to 215 in that time. Everyone says move up the calories but when I do I get nasty fluffy really fast. I'll eat anything I want the day of big lifts and the day after, so I might get 3000 on those. I'd like to be maybe 220-225 at the end of the year maybe February?
Deads and squats one day and what the next mate, is it the same split every 2 days?
2lbs per month of lean muscle is doable I hear, probably more with some glycogen.
Long are the days I’ll eat 5,000 calories plus bulking, I’ll stick to a few hundred over maintenance with plenty of protein and healthy fats. Like you I make decent gains and don’t get fat as fuck and spend months trying to loose it.
AnonOh my bad I got distracted lol so deads and squats, then an upper body day usually hit some big boy 100's for seated shoulder press, burn out my triceps with skull crushers and cables, usually supersets or drop sets dumbbell curls and then ride a stationary bike for 15 minutes with resistance on it, calves too..oh I burn my shoulders out too with side lateral raises and whatever variation I feel like. I'll do drop sets with those untill my arms can't go up after taking a break. My goal is always to leave the gym with my body wrecked, hitting that goal has worked very well for me I think.
Then on my next set of two days I'll do an upper back day with some machine work and hit my lats hard too. I use different workouts depending on my energy level but I make sure to go heavy when I can, and light with more reps in my body says fuck you.
Once a week I'll come to the gym and ride the bike again and hit something that's not broken or going to impede my next workout session. Sometimes on that last day I'll just start over and do lighter weight higher rep squats and deadlifts. Descending reps with more weight and higher reps on the lower weight sets. So like 15 rep squats, then move up weight and do 10, then up again and do 8, then back way off and go as many as possible. Then do about the same for deadlifts. I just listen to my body and push as hard as the anadrol lets me!
Got to love drop sets and super sets to kill yourself off! Leaving the gym with your tris burning from the muscle tears. Thanks for sharing your split. I’m going back to PLPL in a few weeks but I might find something else, as long as it doesn’t have Bulgarian split squat I’m game.
Nothing like anadrol to fuel a workout. I doubt I’ll run it again as superdrol is less damaging but nothing compares to walking into the gym with an anadrol under the tongue on day 10+
AnonHow do you like superdrol? I'm getting some in the next month for the first time.
How would you compare it to anadrol?
And do you use it solely as a pre workout or do a 8 hour split?
Swings and roundabouts mate but personally I get high BP and headaches on anadrol now a days. If I’m above 14% bf I look like a bloated mess. I used to run it all the time with 0 problems but things change.
What are you getting the oral or inj? Oral superdrol is a completely different beast to the inj version as the results are less and sides greater for me personally.
I’ve ran the inj different ways but I’ll run it ED before I work out I got better results doing this that am/pm strangely enough. I don’t think you get that anger anadrol can bring but intensity is high and strength hits the roof. The most impressive gains are physically as it makes me look like superman after 7 days. I get 0 sides at 15mg Ed 2 weeks on / 2 off.
The oral I’ve always ran it am/pm but after 10 days the lethargy hits me like a ton of bricks and it’s enough to put me off. It’s not a steroid you can go duck it and run 40mg for weeks on end. 20 is more than enough although 10 is probably plenty too.
See what you think mate. Personally inj superdrol is in my top 3 favourites with test and Tren.
AnonSquat 405? Is that what you mean?? I remember you were just talking about this a few weeks ago!
Nice one Bud - Feels great doesn't it :-)
Next Goal for you - 220kg for a single ....
I was pumped! Dare I ask what your PB is for 1-2? And what do you rep?
I was never really much of a big squatter to be honest mate, when I did them best I got was 220kg for a single but my deadlift was only about 230 then also. The problem that I always had was getting my hands under the bar always wrecked havoc on my shoulders and left me unable to bench heavy for about 5 days afterwards, and with deadlifting twice a week already my lower back was constantly shot as well as CNS so I felt like shit 99% of the time. For me personally to keep peaking bench and deads I have to hit them hard twice a week, putting squats in there also was too much for me to recover from.
This is also why I have so much respect for these Elite and Pro level guys in the powerlifting circuit as somehow they still manage to keep getting stronger in all 3 lifts, their bodies and nervous systems must be on a different level to most peoples.
AnonI've only recently started squatting and deadlifting together, I'm starting to really like it with 100mg adrol pushing me along lol at first it killed me doing them together, now I find squatting first sets me up really well to drive with my lower half more in the first stage of my deadlift.
My bench is on the furthest back burner know to man. It's just not something I'm interested in anymore..it doesn't feel right in my shoulders, I've started doing shoulder presses instead, ironically, more and have gotten into the 100# dumbbells for 10-12 reps because it's my first lift on the days I'm not deadlifting/squatting or doing recovery work. Upright shoulder presses don't bother me as much as flat bench does, idk why. I'll probably re visit my bench next year, maybe my shoulders will be better balanced to handle the load at the flat bench angle, idk.
Impressive and I know what you mean. I can’t squat or deadlift in the same week or at least do a deadlift session worth while after a big squat day, I’m spent for at least 3/4 days. I’ve been running Pull / push /legs but with the emphasis on squats currently but I often switch everything around as it’s tough to get a decent pull day in a day or 2 after a big squat session. I’m looking into a more flexible program which is hypertrophy orientated but squat focused.
They are fucking mutants mate, some local powerlifters who competed trained in my old gym and they dwarfed me at 6ft 96ish kg. Their tendons alone must be like steel wire
StevebIt feels like you can squat more with it on and I do feel it helps my back stay safe
100% Steve, the article above also stats that. I used it for pull day yesterday and I was able to put a lot more strain into my upper back and lats instead of putting pressure on my lower back. Lats are feeling it today that’s for sure.
Do you ever use straps for any of your back work?
I missed this mate, no I haven’t. Do you rate them? I’m keep on wrist growth so I avoided them
Tried a belt for a first time and I’m sold. It easily added 15% onto my squat but also felt much more comfortable on the way up on the lighter weights too. I did feel pushing my stomach out/the belt keeping my torso in which felt a little unnatural and I relied on it more on the way up. I’m unsure if this was good practice but it helped a lot.
On a side note for the first time ever I watched a fucking tit do push ups in the only squat rack in the gym. What a disrespectful prick.
It means you are doing it exactly right mate - use it for extra torso and back support all you can, get the extra kilo's anyway you can on to the legs. Always imagine it like a fizzed up coke can pushing against the inner walls.
Thanks for confirming that. Yeah that’s a good description. Felt a lot more pressure build up in my head and my ears than normal that’s for sure. I’ll be wearing it a lot more for leg and back day.
What’s your opinion on knee wraps? I wear wrist wraps for my push/pull days and appreciate the extra support they give. Would knee wraps be a good idea since I’m pushing it with squats
Ohh Yes mate - it increases the blood pressure in your head thats for sure Lol I know when I go down for heavy deads in the belt when I come up with the single I feel fine. But then after lowering it back onto the floor I often see stars and red spots once it gets heavy. The fact you are holding your breathe harder and the body being restricted by the belt causes circulation to be obstructed more I think is the reason. All of your internals are being forced against the wall of the belt I guess. Soon goes though after 10 seconds Lol You defo notice it the more gear you are running too I find.
When I use to really concentrate on increasing my squat I wore knee wraps every single time as I found they stopped the bad hamstring pain I use to get and they support your knees tremendously well.You will easily be able to get at least 10% increase in weight using them too bud - they do limit the leg development slightly as they alter the angle of the leg and forces plus the extra support you get. Get two types mate - some beginner ones which are really stretchy and comfortable and some more intermediate ones which are harsher but more supportive. I got some professional ones once but they require two people to get them on tight enough and are like cardboard to wear, they are only suitable for meets really. With the wraps you'll need to continually tighten them throughout training as they come lose over time and you don't want them unravelling during a big lift.
A lot of guys swear by some good knee sleeves too like SBD's, not as supportive as wraps but still increase the numbers and are less faffy once on.
Helpful write up mate, I’m going to look more into them, the stretchy ones sound decent and more inline with my goals if they allow more movement. I haven’t felt the need of using knee wraps/sleeves but I didn’t think much of a belt until I read the belt bible and tried it myself, I won’t squat heavy without one now.
I use a belt only during my back wo, he keeps me stable but I can't squat with a belt, no idea why but I feel not good with a belt during a squat, only lifting shoes.
Its funny that as you'd think it would be the reverse situation - when going down into the squat you naturally breathe in and brace every time against the belt but I find I can quite easily do down for a deadlift and not brace if I am concentrating on other factors in the pull. Unless you are meaning in barbell rows etc?
I wore my belt only when trying/doing a PR or last heavy set. Otherwise a warm-up is an absolute must, which it should be anyways lol.
Do you stretch before and after? I’ve read a lot about the benefits of stretching after a workout but never practiced it myself. The last thing I would want to do after sets of heavy working squats is start to roll around on the floor stretching out
My stretching is basically very low weight and slow reps to get my muscles ready for the abuse they are gonna get.
Just out of interest Mack - I've been looking at Liftvault.com at all the different programs on there, there are tonnes to choose from. Ranging from complete beginner to Advanced - Which have you found to be the most effective? Especially in regards deadlifts.
I used to follow the powerlifting plans until I realized the most important thing we do is burst so we need more strength training. I took some of the fundamentals of that and applied them when I competed. 5X5 is ancient with all the tools at our disposal now, whatever lift you plan, make sure the outlying muscles also get worked or you will be sore in places you didnt even know had muscle. Look into some strength training regimes along the lines of the marines or seals. It will make your lifts that much easier and heavier. I let my friend borrow a few of my strength books, when he gets out of work I'll post it. They helped me tremendously
I have a question in regards to programming Mack which I don't know if you can shed some light on. Say I am doing a 12 week bench programme and in the middle on week 6 one of the workouts calls for example 6 sets of 180kg x 3 reps. Why can you not just pick up the programme from there if you can already do that - why is it important to also do the 6 weeks of work before this? Is it because of the accumulative overload you have already sustained that you are getting the benefit from?
I just realized I forgot to get the name of the books for you, strength training anatomy, I bought number two and three.
The way to growth is shock, there is no reason why you can't switch it up in the middle of your program. But if you are following the plan to a T, some of those exercises will be mundane but the point of it is to follow procedure. For now I do swap pyramids, 15, 12,10,8,8 for one week then 12,10,8,6,4 the next. I'll then swap by doing light to heavy in reverse. I follow that for 4 weeks then swap again to 5x5 for a week, then back to 15,12,10,8,8. Keep your muscles guessing. Rich piana had it right when he said it's about shocking your muscle. I'm not getting that much bigger, but I'm certainly getting stronger.
That would be Brilliant - I would be very interested to see the type of thing you are talking about
I am guessing you are meaning improving fitness also? I know when I am fitter condition deadlift training is without doubt much more enjoyable rather than dreading each set before it and how I will feel afterwards.
A lot of the lighter lifters between 83kg and 90 seem to have steam trained lately in terms of their lifts shooting up - is there something drastically different these guys are doing atm in terms of better programming or nutrition? as I just do not how some of them are getting so much stronger when they have already been training for 10 years and seemed pretty much peaked at everything. Its almost like there has been some new strength discovery that only those in the underground scene seem to be aware of Lol
the bigger you are, the harder it is to be flexible, at my lightest (200) I found deadlifts and squats in general were easier but as i shot up in size it became harder to be more mobile and my lifts started sucking, bear in mind im short so I have that going against me as far as length and reach. My biggest fuck up which took me out of the game was at 240 and doing an 825 deadlift, The audience heard my bones crack, I relocated 4 discs and that was my last one ever. I let ego and halo cloud my judgement on that one. I got it all the way up though lol. Find the weight you can be at that will keep you in your class and make sure you are at the bottom of that scale, do some off day strength training and on day do your bursts. on the weekends you can do the marines/seals style endurance training.
The only way you plateau is if you do the same thing all the time, switch up your schedule, switch up your muscle groups, change the timing of carbs and/or protein. Keep a` log book so you know whats working and whats not.
Jesus christ - relocating 4 discs?? What happens when you do that, do you lock up or fall to the ground? Did you have to go straight into hospital or surgery then, I bet the pain was utterly unbearable for a LONG time after that.
back brace for 3 months, nyquil to be able to fall asleep at night. It got better but now I have to be so careful because I get back pumps when I over exert myself having nothing to do with working out my back. No pain killers at all except 800 ibuprofens, I cant stand pain killers.
Interested to know also what out of everything you have tried, to be the best oral for strength?
I'm with ya on the Ibuprofen today - got half a root canal that needs finishing off but I cannot get in till monday to get it sorted so until then hideous jaw and earache! lol Massive respect on the 825 deadlift, I'm still chasing just 300kg atm. I recently got a deadlift bar which I'm sure you've seen me banging on about so as I'm sure you know - it feels like bloody heaven compared to a stiff bar! I can grip it without feeling its gonna slip and it just makes them enjoyable now. Just the narrower shaft makes it feel like its so much closer to you and tighter I find. Couldn't stretch to the Texas version so got a cheaper one but still great whip over 180kg.
Another easy way to build strength? see if your gym has the thick bar and use that for bench and deads, The first time I tried it I struggled with 110 pounds lol It builds your forearms like popeye. Ill try and post a pic up later so you can see my forearms, my wife calls me popeye. It helps massively with your lifts-
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Double posts are double :/