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Started by tasselhoff on Jul 22, 2020 10:51:46 AM
Pumping Iron

A thread for people using squat racks and barbells at home or in the gym.

It's strong medicine for the "Masters Athlete" https://www.youtube.com/c/GreySteel

Here's our Bible https://www.amazon.co.uk/Barbell-Prescription-Strength-Training-After/dp/0982522770/ (The Barbell Prescription: Strength Training for Life After 40).

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tasselhoff - 22 Jul 2020 10:57:35 (#1 of 229)

So, after several aborted attempts over the past couple of years (due to gall bladder problems etc) when I never got past three weeks, I'm now more than six weeks into my "novice" phase (this phase is where you can continue to add weight every session to increase load in a linear manner).

I only train twice a week, and these are the exercises:

Day 1: squat, bench press, deadlift.

Day 2: squat, overhead press, lat pull-ups.

All these exercises are over a long range of motion and use multiple muscle groups, enabling linear progression for a couple of months at least. The bench press is the least effective in that respect, but I'm loving my manly moobs.

Share your stress-recovery-adaptation tips here!

nemo75 - 22 Jul 2020 11:03:45 (#2 of 229)

I’m desperate for the gym to reopen. I’ve had about 18 months off training and it really shows.

Cordelia - 22 Jul 2020 11:06:40 (#3 of 229)

I have accumulated a gym-full of kit at home. Most recent purchase was my birthday present to myself which was a set of dumbbell pairs from 4kg to 12kg.

My barbell only goes up to 50kg, but I can add bands for deadlifts and squats. The only things I can't do are anything that needs a rack (pull ups, heavy squats), and anything that needs a spotter.

tasselhoff - 22 Jul 2020 11:06:57 (#4 of 229)

The Greysteel approach uses the Starting Strength method, and if you're going to buy the book you'll also be needing the Starting Strength book that explains the four main lifts in detail. There's no need to buy the programming book, as The Barbell Prescription has its own section tailored to those over forty.

It's a strength training regime rather than bodybuilding, so each set tends to be five reps (which is apparently the best for strength).

nemo75 - 22 Jul 2020 11:09:13 (#5 of 229)

Is that book out of print? It’s crazy expensive

Winner - 22 Jul 2020 11:09:45 (#6 of 229)

Is the starting strength the deep squat guy?

tasselhoff - 22 Jul 2020 11:12:07 (#7 of 229)

I have accumulated a gym-full of kit at home

Same here! My Olympic barbell can handle 200kg, but I can't...

My latest addition is two 20kg bumper plates. I've got the squat rack, rubber flooring, weight rack, Olympic barbell and dumbbells, bench, Olympic weights, belt, squat shoes, chalk, wrist doodahs (that I don't use yet, as the weight isn't too much yet).

BTW, Olympic barbells are different in that they take two inch holed weights, and they have bearings

tasselhoff - 22 Jul 2020 11:13:49 (#8 of 229)

Is that book out of print? It’s crazy expensive

I don't think so. It's a very good book and worth it. Don't get the Kindle version as it's impossible to understand the many diagrams.

tasselhoff - 22 Jul 2020 11:15:47 (#9 of 229)

Is the starting strength the deep squat guy? It's Mark Rippetoe https://www.amazon.co.uk/Starting-Strength-Basic-Barbell-Training/dp/0982522738/

https://www.youtube.com/c/AasgaardCoStartingStreng
th


He's famous for banging on about hip drive for squats, in his Texan drawl.

Dementor - 22 Jul 2020 11:20:29 (#10 of 229)

Sick gains, bro!

tasselhoff - 22 Jul 2020 11:22:30 (#11 of 229)

==============> bro lifting thread

tasselhoff - 22 Jul 2020 11:42:16 (#12 of 229)

Here's a crap pic of my home gym https://www.flickr.com/photos/91003169@N00/5014040
0132/in/dateposted/


Old school Flickr user

Cordelia - 22 Jul 2020 11:43:52 (#13 of 229)

Cool squat slippers!

Dementor - 22 Jul 2020 11:44:09 (#14 of 229)

Not another middle-aged bloke with a 20 grand touring motorcycle!

tasselhoff - 22 Jul 2020 11:47:00 (#15 of 229)

Haha! They were just left there when I put on my squat shoes, which I took off somewhere else randomly in the house.

tasselhoff - 22 Jul 2020 11:47:31 (#16 of 229)

It cost me less than 4k, you cheeky monkey.

Dementor - 22 Jul 2020 11:48:33 (#17 of 229)

Don’t mind me, I’m just jealous!

tasselhoff - 22 Jul 2020 11:51:00 (#18 of 229)

Found my squat shoes! https://www.flickr.com/photos/91003169@N00/5013963
8188/in/dateposted/

Winner - 22 Jul 2020 13:08:17 (#19 of 229)

Rippetoe! Yes, that's the guy I'm thinking of. Also very keen on drinking milk. I used starting strength a few years ago, it made a refreshing change from a lot of the other materials out there.

tasselhoff - 22 Jul 2020 13:11:10 (#20 of 229)

The only things I can't do are anything that needs a rack (pull ups, heavy squats), and anything that needs a spotter.

My rack can handle 200kg weights and 150kg of lardarse, and it only cost 250€. It helps for squats and bench pressing (the latter is by far the most dangerous lift without spotters or a rack). It also works for pull-ups. I should have paid the extra 100€ for the lat pulldown option though.

The actual model I bought isn't for sale any more https://www.amazon.fr/gp/aw/d/B076DD4QHY/ but I'm sure there are similarly priced ones about.

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