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***Weightlifting Thread***

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Tex117
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In reply to htxag09 • 8:01p, 1/21/26
AG
htxag09 said:
I'd like some input on my workout schedule. Disclaimer, I've been running for 10 years or so now, never really lifted through that time. Started lifting consistently in September of 2025. I've really enjoyed seeing my progress w/ strength training, but running is still my priority. Granted I just ran my "A" race of the season so am kind of in an off season.

I run 6 days a week & do a full body workout 3 days a week, roughly 50 minutes each workout.

Monday:
Squat: 3 x 8 reps
Bench Press: 3 x 6-8
Barbell Romanian Deadlift: 3 x 8
Barbell Bent Over Row: 3 x 6-8
Kettlebell Bulgarian split squat: 3 x 8 (per side)
Triceps push down: 3 x 8
Face Pull: 3 x 8
Hanging knee raises: 3 x to failure

Wednesday:
Neutral grip pull ups: 3 x to failure
Barbell overhead press: 3 x 8
barbell/kettlebell hip thrust: 3 x 8
Barbell reverse lunge: 3 x 6 (per side/alternating)
kettlebell romanian deadlift: 3 x 6
Barbell bicep curl: 3 x 6-8
Cable/dumbell lateral raises: 3 x 8
Banded pallof press: 3 x 12-15

Friday:
Barbell deadlift: 3 x 6
Incline bench press: 3 x 6-8
wide grip lat pulldown: 3 x 8
leg press: 3 x 8
goblet squats: 3 x 8
dumbell/ez bar skull crusher: 3 x 8
standing cable row: 3 x 6 (per side)
standing cable wood chop: 3 x 10 (per side)

How old are you? If you are running (don't know how far) 6 days a week and lifting 3 days a week…. That's just an effing lot for your body. And you may not be recovering.

Also, how strong are you? That workout (generally pretty solid actually) would take my old azz quite a bit longer than 50 minutes. You pushing hard enough? Eating enough?

But hey, if you are making progress and seeing some gains, keep on rockin!


Today's winner for the General Board Burrito Lottery is:

Tex117
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htxag09
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In reply to Tex117 • 8:06a, 1/22/26
AG
Tex117 said:
How old are you? If you are running (don't know how far) 6 days a week and lifting 3 days a week…. That's just an effing lot for your body. And you may not be recovering.

Also, how strong are you? That workout (generally pretty solid actually) would take my old azz quite a bit longer than 50 minutes. You pushing hard enough? Eating enough?

But hey, if you are making progress and seeing some gains, keep on rockin!

I'm 38.

Running about 3.5-4 hours a week. 3 or 4 of those runs are easy zone 2 runs, though. For example, this morning was 35 minutes and max HR was 125. I intentionally do my strength training on the same days as interval/tempo runs so my rest days are as light as possible.

I wouldn't say I'm the strongest...but getting stronger. Bench started around 135 in September, now doing 3 sets of 175. Squat are similar numbers. I'm usually taking 1-2 minutes between sets, depending on the workout.

As part of this, I've also been looking at overall health. I'm down about 34 pounds since July/August: 207 - 173. So have obviously been in a calorie deficit. But I'm pretty much where I'd like to be and have started to see those numbers plateau. I track all my macros and calories. Baseline goal for a day is 1750 calories, adjust based on the day (yesterday I did a 6.5 mile interval run and did strength training, I ate 2100 calories).

For the previous poster, never really realized the 2x a week RL....and don't know why. Will make some of your adjustments, I had been reading about farmers carries recently and wanted to incorporate those...just forgot about it.

I honestly never considered that I'm doing too much. I see and hear all the talk about 5-6 strength days, push/pull, leg day, etc., etc. so honestly thought I was on the light side. But good perspective and will definitely make listening to my body a priority.
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CC09LawAg
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In reply to htxag09 • 8:13a, 1/22/26
If it's working for you, you're enjoying it, and you're sticking to a routine, I wouldn't change anything until you start to plateau or feel like it's too fatiguing and you aren't recovering enough.

If you started in September, you've likely got another 6 months where you can advance fairly well with what you're doing, but eventually a scheme like this where you're doing a little of a lot and the same rep/set scheme repeatedly likely won't work anymore.

Once that happens, the question you will have to ask yourself is what your priorities and goals are, because that will inform your workouts going forward. If you're happy with your strength and using it to supplement a healthy lifestyle and your running, then you can keep doing what you're doing and just rotate exercises in and out as you see fit.

If you are looking to add muscle or increase your strength gains, at some point you'll have to structure the workouts differently.

One thing to consider to increase volume if you're getting stuck on a certain weight as you move along, if you're doing a 3x6, once you're able to do it successfully, increase it to a 3x8, then a 3x10, then a 3x12, and once you're able to do that, go up 2.5, 5 or 10 pounds (depending on the exercise) and drop it back down to a 3x6.
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Tex117
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In reply to htxag09 • 11:28a, 1/22/26
AG
htxag09 said:
Tex117 said:
How old are you? If you are running (don't know how far) 6 days a week and lifting 3 days a week…. That's just an effing lot for your body. And you may not be recovering.

Also, how strong are you? That workout (generally pretty solid actually) would take my old azz quite a bit longer than 50 minutes. You pushing hard enough? Eating enough?

But hey, if you are making progress and seeing some gains, keep on rockin!

I'm 38.

Running about 3.5-4 hours a week. 3 or 4 of those runs are easy zone 2 runs, though. For example, this morning was 35 minutes and max HR was 125. I intentionally do my strength training on the same days as interval/tempo runs so my rest days are as light as possible.

I wouldn't say I'm the strongest...but getting stronger. Bench started around 135 in September, now doing 3 sets of 175. Squat are similar numbers. I'm usually taking 1-2 minutes between sets, depending on the workout.

As part of this, I've also been looking at overall health. I'm down about 34 pounds since July/August: 207 - 173. So have obviously been in a calorie deficit. But I'm pretty much where I'd like to be and have started to see those numbers plateau. I track all my macros and calories. Baseline goal for a day is 1750 calories, adjust based on the day (yesterday I did a 6.5 mile interval run and did strength training, I ate 2100 calories).

For the previous poster, never really realized the 2x a week RL....and don't know why. Will make some of your adjustments, I had been reading about farmers carries recently and wanted to incorporate those...just forgot about it.

I honestly never considered that I'm doing too much. I see and hear all the talk about 5-6 strength days, push/pull, leg day, etc., etc. so honestly thought I was on the light side. But good perspective and will definitely make listening to my body a priority.

Sounds like you have made some excellent progress just on your overall health. Good for you man.

Quote:
Once that happens, the question you will have to ask yourself is what your priorities and goals are, because that will inform your workouts going forward. If you're happy with your strength and using it to supplement a healthy lifestyle and your running, then you can keep doing what you're doing and just rotate exercises in and out as you see fit.

If you are looking to add muscle or increase your strength gains, at some point you'll have to structure the workouts differently.

This is exactly right.

If you are making progress and happy with everything, definitely don't change anything. If you want to get appreciably stronger and put on real muscle, you will need to change a few things around. (After a certain point early on, you just wont be gaining muscle in a caloric deficit, especially if you are running as well).

While everyone on this thread is very biased, once you are plateauing and not making the gains you want, I would consider leaning into the strength/muscle side of things. (And I was a big time runner, now have toned that way back in favor of trying to lift heavier and putting on good lean mass). Do that for a few months and see where you end up. Then go back to more of a running focus, or whatever else you are in to. I'm willing to bet your runs go better.

Today's winner for the General Board Burrito Lottery is:

Tex117
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jtraggie99
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12:48p, 1/31/26
AG
Slow and steady progress. Hit 182.5 kg (402 lbs) this week on deadlift. First time breaking 400 in a lot of years. Not bad for 49. Also hit 175 kg (386 lbs) squat and 115 kg (253 lb) paused bench. At 6'1" and weight fluctuating between 190 - 195, I know I'm going to need to eat more and gain some weight to continue going up, but just moving slowly. Don't want to put on a lot of bad weight at my age.

On another note, my son was supposed to have a meet last Saturday, it got postponed due to the snow / ice storm. We ended up scheduling a different meet for next Saturday. He's anxious to go compete and lift again. Just needs to hit his openers and he'll be qualified for USAPL High School Nationals at the end of March.
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Tex117
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In reply to jtraggie99 • 10:45a, 2/2/26
AG
jtraggie99 said:
Slow and steady progress. Hit 182.5 kg (402 lbs) this week on deadlift. First time breaking 400 in a lot of years. Not bad for 49. Also hit 175 kg (386 lbs) squat and 115 kg (253 lb) paused bench. At 6'1" and weight fluctuating between 190 - 195, I know I'm going to need to eat more and gain some weight to continue going up, but just moving slowly. Don't want to put on a lot of bad weight at my age.


That squat...damn!

But all around, good for you!

Today's winner for the General Board Burrito Lottery is:

Tex117
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bigtruckguy3500
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In reply to jtraggie99 • 10:51a, 2/2/26
Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.

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jtraggie99
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In reply to bigtruckguy3500 • 12:01p, 2/2/26
AG
bigtruckguy3500 said:
Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.


I think it's just like anything else. Just have to listen to your body. I spend a lot of time building up to heavy singles. But even then, I don't every really truly go to failure on squats or deadlift. I have a pretty good feel for when enough is enough and when to back off.
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bigtruckguy3500
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In reply to jtraggie99 • 12:29p, 2/2/26
jtraggie99 said:
bigtruckguy3500 said:
Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.


I think it's just like anything else. Just have to listen to your body. I spend a lot of time building up to heavy singles. But even then, I don't every really truly go to failure on squats or deadlift. I have a pretty good feel for when enough is enough and when to back off.

Yeah, my problem has been that I listen to my body. But my body lies to me! I will feel great one day, and feel like I can through on a bunch more weight, or do a lot of more reps. I'll add maybe 50% of what I feel I can do, and then I pay for it.
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CC09LawAg
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In reply to bigtruckguy3500 • 8:26a, 2/3/26
bigtruckguy3500 said:
jtraggie99 said:
bigtruckguy3500 said:
Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.


I think it's just like anything else. Just have to listen to your body. I spend a lot of time building up to heavy singles. But even then, I don't every really truly go to failure on squats or deadlift. I have a pretty good feel for when enough is enough and when to back off.

Yeah, my problem has been that I listen to my body. But my body lies to me! I will feel great one day, and feel like I can through on a bunch more weight, or do a lot of more reps. I'll add maybe 50% of what I feel I can do, and then I pay for it.

It's funny, I generally have the opposite problem. I normally don't go above what my workout prescribes, outside of maybe a joker set here and there when I'm feeling frisky.

What I notice a lot of times is that I feel bad, or tired and think I can't get my workout done so I'll skip or do it the next day. But on the days I'm like, "No, you have to do this even if you feel totally drained", I'm usually pleasantly surprised that I can get my workout done.
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Tex117
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In reply to CC09LawAg • 10:48a, 2/3/26
AG
CC09LawAg said:
bigtruckguy3500 said:
jtraggie99 said:
bigtruckguy3500 said:
Impressive. Gives me hope. I cut back on trying to push heavier weights to avoid injury, but I think if I can be disciplined enough to not lift too much because I feel good that day, and just stick to slow progression I might still be able to continue to go up.


I think it's just like anything else. Just have to listen to your body. I spend a lot of time building up to heavy singles. But even then, I don't every really truly go to failure on squats or deadlift. I have a pretty good feel for when enough is enough and when to back off.

Yeah, my problem has been that I listen to my body. But my body lies to me! I will feel great one day, and feel like I can through on a bunch more weight, or do a lot of more reps. I'll add maybe 50% of what I feel I can do, and then I pay for it.


What I notice a lot of times is that I feel bad, or tired and think I can't get my workout done so I'll skip or do it the next day. But on the days I'm like, "No, you have to do this even if you feel totally drained", I'm usually pleasantly surprised that I can get my workout done.

This happens to me more often than not. My hypothesis is that if you go in feeling like sheet, you focus on form and dial it in quicker or things fall apart.

Today's winner for the General Board Burrito Lottery is:

Tex117
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ttha_aggie_09
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In reply to CC09LawAg • 11:06a, 2/3/26
AG
I've always said the best way to measure someone's commitment, determination, and grit is how they perform on the days in the gym they don't want to workout or have a reason(s) not to.

The days when everything aligns perfectly are easy to perform and have great workouts - it's when everything is stacked against you and still find a way to show up and perform that prove how badly you want it.

I've also found that those days can be pleasantly surprising on performance and are typically the most rewarding/refreshing when walking out of the gym
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CC09LawAg
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In reply to ttha_aggie_09 • 8:49a, 2/5/26
Yeah I hear you. I think the hardest part about lifting when you're older is that hazy line between pushing yourself/discipline and listening to your body.

Because then when you plateau you are wondering, well is it the workout, is it my lifestyle habits, is it stress, etc. Trying to control for all of those factors as an old fart with kids makes it very difficult to pin down exactly what is interfering with your progress.

But it beats the alternative of being fat and useless so it's a problem I'm happy to have.
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aggiegolfer03
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In reply to CC09LawAg • 9:49a, 2/5/26
AG
CC09LawAg said:
I think the hardest part about lifting when you're older is that hazy line between pushing yourself/discipline and listening to your body.

I hear that.

For me in my 40's, I started making better progress again when I lowered working sets to 1-2 of 4-5 exercises in a push/pull/legs style split. I also rest a bit longer than I used to between exercise changes. I also don't repeat the split every 7 days. Usually more like 8-9 days for a full repeat. Lowering sets was a HARD mental hurdle to overcome vs. how I'd lifted in my 20's and 30's.

I kind of keep an A/B type repeat with the PPL repeat and do straight set type work on A and do agonist supersets (to lower the weight needed for stimulus on the compounds) as the main work on the B days.

...having a gym at a home has been nice for the superset stuff.
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ttha_aggie_09
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In reply to CC09LawAg • 10:04a, 2/5/26
AG
I hear you. I bailed on squats yesterday before getting to my first working set. Lower back didn't feel great, hips were super tight, and my right knee was a little off (probably related to hips). 5 years ago (maybe more like 2-3) I would have just saddled up and gone into the 500s and probably hurt myself…

Instead, live to fight another day. Figure out why I am tight, focus on stretching/recovery, and then come back to it Sunday or next week.

The hard part is sifting out feel "off" and you're about to injure yourself vs just not wanting to push yourself. It's a much finer line the older I get…
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Tex117
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In reply to ttha_aggie_09 • 10:41a, 2/5/26
AG
ttha_aggie_09 said:

Instead, live to fight another day.

The hard part is sifting out feel "off" and you're about to injure yourself vs just not wanting to push yourself. It's a much finer line the older I get…

Yup. This is exactly it.


Today's winner for the General Board Burrito Lottery is:

Tex117
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10andBOUNCE
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In reply to Tex117 • 5:40a, 2/6/26
AG
Tex117 said:
ttha_aggie_09 said:

Instead, live to fight another day.

The hard part is sifting out feel "off" and you're about to injure yourself vs just not wanting to push yourself. It's a much finer line the older I get…

Yup. This is exactly it.


Nah the hard part is all the wasted preworkout
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bigtruckguy3500
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5:40p, 2/9/26
Anyone do very high intensity with very low volume training? On the order of 1-2 working sets per muscle group, taken to failure/beyond (with assistance/drop weight), once weekly? Seeing some new interest in it from people that say Mike Mentzer pushed it.
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ttha_aggie_09
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In reply to bigtruckguy3500 • 6:26p, 2/9/26
AG
Not exactly that but on my compounds like bench and squat I typically go to 2-3 sets of 2-3 reps (as close to failure as I feel comfortable) weekly. My goal on those is top end strength and test/HGH boost, not hypertrophy. I do this basically weekly so long as I don't have some sort of ailment

I think Nippard has been talking about this lately… I was under the impression most of the science was against Menzter but the science is generally improving and I generally trust Nippard.
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texag06ish
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7:51p, 2/17/26
AG
Quick question for the group: what is your average heart rate zone during a lifting session?
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Tex117
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In reply to texag06ish • 11:33a, 2/18/26
AG
texag06ish said:
Quick question for the group: what is your average heart rate zone during a lifting session?

Im really not concerned about that. After a heavy squat...high.

Heavy weightlifting is not the time to worry about zones.

Today's winner for the General Board Burrito Lottery is:

Tex117
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dr_boogs
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In reply to bigtruckguy3500 • 8:44p, 2/19/26
AG
Give Sean Nalwajay (spelling) a follow on you tube. He's probably the most vocal about promoting HIT/lower volume every set close to failure, acknowledging Mentzer's contributions, but also pointing out that a lot of scientific progress has been made since then.

Jeff Nippard and Mike Israetel (RP strength) are also good follows. Mike's humor is pretty juvenile, sometimes it's funny, sometimes it's distracting, but his programs are very good.
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Tex117
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In reply to dr_boogs • 12:02p, 2/20/26
AG
dr_boogs said:
Give Sean Nalwajay (spelling) a follow on you tube. He's probably the most vocal about promoting HIT/lower volume every set close to failure, acknowledging Mentzer's contributions, but also pointing out that a lot of scientific progress has been made since then.

Jeff Nippard and Mike Israetel (RP strength) are also good follows. Mike's humor is pretty juvenile, sometimes it's funny, sometimes it's distracting, but his programs are very good.

There has been a bit of a fallout with the whole "science based lifting" community. Nippard I think is considerably better than Mike.

In the end, I have found the only way to get appreciably bigger and stronger is to lift heavy big compounds and sprinkle in some bodybuilding stuff at the end.

ESEPCAILLY as a natural lifter.

Today's winner for the General Board Burrito Lottery is:

Tex117
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ttha_aggie_09
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In reply to Tex117 • 1:07p, 2/20/26
AG
Power building is absolutely effective as a natty and I enjoy it the most too.
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CC09LawAg
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1:18p, 2/20/26
Life has been pretty hectic so I've been very off and on the last couple of months.

When I get back into a routine, I know this will sound silly but my goal is to just get "stronger".

I will keep doing my four 5/3/1 main lifts, but instead of doing accessory lifts I think I mostly want to do body weight, sleds, yokes, carries, etc. Just develop power and work capacity.

Anybody done something similar?
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bigtruckguy3500
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In reply to dr_boogs • 9:06p, 2/22/26
I've been trying it a bit more. But only on machines where I can stay really locked in with good form. Don't want to risk an injury.

I also cut down on the warm up volume, and since I'm only doing a few heavy sets per muscle group, instead of 10+, I feel it's easier to hit heavier sets.

But I feel like my hands are getting pretty tired. The heavy gripping is making them ache a bit. I don't think it's arthritis, as it feels more tendinous than anything. Or small muscles. I'm thinking about trying the rice bucket, as I heard it's good rehab for the hands. Anyone do rice bucket training?
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True Anomaly
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In reply to dr_boogs • 10:09p, 2/22/26
AG
dr_boogs said:
Give Sean Nalwajay (spelling) a follow on you tube. He's probably the most vocal about promoting HIT/lower volume every set close to failure, acknowledging Mentzer's contributions, but also pointing out that a lot of scientific progress has been made since then.

Jeff Nippard and Mike Israetel (RP strength) are also good follows. Mike's humor is pretty juvenile, sometimes it's funny, sometimes it's distracting, but his programs are very good.


Agree on Sean

Used to agree on Mike. But honestly, I think his programming works best for enhanced people.
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dr_boogs
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In reply to bigtruckguy3500 • 8:33a, 2/23/26
AG
Not sure what you've been doing specifically w your program but core movements that improve grip strength might help you? Also don't have any experience w rice buckets.

Farmers carries, pullups, barbell deadlifts, barbell rows, and rdl where you don't unload at the bottom of each rep and regrip all helped me improve my grip strength. But when you go really heavy it can still be an issue.

Might try a pair of lifting straps. They are not gimmicks, they work. I like versa grips. Completely eliminates grip strength failure for pull ups rows rdl and heavy shrugs. And you can focus your mind more on the target muscle than your grip failing.
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Tex117
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In reply to dr_boogs • 10:11a, 2/23/26
AG
dr_boogs said:

Might try a pair of lifting straps. They are not gimmicks, they work. I like versa grips. Completely eliminates grip strength failure for pull ups rows rdl and heavy shrugs. And you can focus your mind more on the target muscle than your grip failing.

As ol'Mark Rippetoe would say, your grip shouldn't be the reason you fail a lift if you can go heavier.

If you aren't competing, what does it matter?

(I wouldn't use the figure 8's as those don't train the grip at all, but the simple wraps still do).

Today's winner for the General Board Burrito Lottery is:

Tex117
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fav13andac1)c
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1:04p, 2/23/26
AG
This is my last week on Madcow before moving on to 5/3/1 - BBB.

After a year of StrongLifts, I'm excited to bring a lot more variation and experimentation into my routine, while pursuing my lifting goals I set in January. I'll also start some Zone 2 conditioning on non-lifting days.

I'm thinking of getting a Rogue weight vest. Also heard good things about the GoRuck brand. What are y'all using?
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CC09LawAg
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In reply to fav13andac1)c • 1:29p, 2/23/26
I have the Rogue vest and it's worked great - zero complaints.
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bigtruckguy3500
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In reply to dr_boogs • 2:01p, 2/23/26
I do deadlifts and heavy farmers carries to work on the grip. And as I'm getting heavier on the farmers carries especially I've noticed my hand aches. Pullups are body weight, though I have started doing heavy supported rows.

Never been a big fan of lifting straps, because they felt awkward to use when I tried many years ago. But also I felt I should make my grip stronger if it's the point of failure.

This guy has some interesting exercises to train grip

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dr_boogs
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In reply to bigtruckguy3500 • 2:37p, 2/23/26
AG
Thanks for posting.
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CC09LawAg
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In reply to fav13andac1)c • 7:55a, 2/24/26
What % are you going to go with on your BBB sets?
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Tex117
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10:47a, 2/24/26
AG
Just FYI, my bros. Don't know if yall have tried this yet, but have you worked with ChatGPT or Claude with workout programming?

I have...and its pretty amazing. It can help program top sets, back off, hypertrophy work, percentages, exercise selection....where you are imbalanced. the whole bit.

Today's winner for the General Board Burrito Lottery is:

Tex117
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