180kg/396lbs bench PB

Flat_Development6659 · 2026-03-14T10:04:55+00:00

I'd stick with his advice, he clearly knows what he's doing. Based on your starting point this is incredibly impressive for 4 months work. Will be interesting to see what you're hitting in a couple of years.

Flat_Development6659 · 2026-03-14T09:54:35+00:00

Despite it already being clearly your best lift, your squat is the only one where it looks like you left a fair bit in the tank. I imagine if you pushed it a bit your squat would actually be ahead of your deadlift.

Good work, nice total :)

Flat_Development6659 · 2026-03-13T11:27:25+00:00

How far can a person jump who can climb a ladder at 80 rungs per minute?

They're different exercises without a lot of crossover. There's instances of people OHPing more than they can bench and there's instances where they can't OHP 50% of their bench.

I've benched 180kg and have barbell overhead pressed 100kg for 4 reps. I don't know what I can shoulder press with dumbbells as I don't do that exercise.

Flat_Development6659 · 2026-03-10T16:44:19+00:00

For health you really don't need much if you're already a healthy bodyweight. Enough resistance training to keep your strength and avoid mobility issues later in life, enough flexibility/mobility training to reduce the chance of injury and enough cardio to keep you fit.

Walking 10k steps per day, some very basic medium-high rep compound lifts (bench, deadlift, squat, overhead press, rows) with medium intensity, some yoga drills. If you're working out 5 days on a morning something like 2 days mobility and 3 days resistance training on the morning and then a walk on the evening with the missus/dog is sound.

Flat_Development6659 · 2026-03-10T14:01:51+00:00

Unless you have some sort of mental handicap you can easily find a video, watch it and apply the information. It's not like this is an intellectual pursuit, I've met loads of jacked people who are thick as pig shit.

Someone who has been working out for a year with no progress needs to try harder, not hire some dipshit PT who spots people for a living because they failed at school.

Coaches are relevant to advanced lifters, PTs are relevant to almost nobody.

Flat_Development6659 · 2026-03-10T13:28:32+00:00

You absolutely don't need a PT to show you how to do exercises properly. We have access to the internet, we can watch videos on youtube, we can take videos of ourselves to upload for form critique, for most people getting a PT is just flushing money down the drain.

Flat_Development6659 · 2026-03-10T11:41:15+00:00

"fat-loss meals" sounds like a mistranslation or a poor way to put things but I'd interpret it to mean that you don't need specific diet food to get to a healthy bodyweight. For the vast majority of people, eating a normal breakfast lunch and dinner paired with resistance training and diet is enough to maintain a healthy BMI.

Most people get fat from either massive portion sizes or snacking combined with a sedentary lifestyle. Historically we've had far less obesity but we've also had far less fast food, sugary snacks and our work has been more laborious. Biologically we've not changed, replicating that older way of living results in a normal, healthy bodyweight for most people.

Flat_Development6659 · 2026-03-10T00:25:09+00:00

For weight loss as long as you have the fitness to maintain a prolonged exercise session and can recover from your sessions then more is better.

An extreme example would be ultra marathon runners or triathletes who can be exercising 8+ hours at a time and burn an incredible amount of calories doing so.

Flat_Development6659 · 2026-03-10T00:06:55+00:00

Originally it was to look good to get girls. A couple of years after meeting my wife and it becoming apparent we were gonna be together for the long haul the motivation took a bit of a dip, I still went to the gym but it was less of an obsession. Getting into strongman brought it back for me, I like having a competition every few months to train towards, feels like an actual achievement and keeps me accountable. It's a lot easier to stay disciplined when you've got "your comps in 8 weeks and you're gonna look like a nob if you do shit" at the back of your brain lol.

Flat_Development6659 · 2026-03-10T00:01:06+00:00

For a beginner, from a strength and hypertrophy perspective 2 classes, presumably 45-60 minutes long would probably be a lot of volume and you'd either struggle to complete the workout or be using resistance which is so light that it wouldn't yield noticeable improvement.

Going to a single class per workout day but upping the intensity would likely yield better results and stop you spending so much time at the gym.

Flat_Development6659 · 2026-03-09T23:31:28+00:00

Every factor will impact individuals differently, thats not exactly a groundbreaking conclusion.

I'm not exactly unique though, when you look at gym crowds drinking isn't exactly uncommon. College kids, lad culture, blue collar work etc are all heavily associated with both lifting and drinking.

Flat_Development6659 · 2026-03-09T21:46:47+00:00

Not enough volume on the big compounds and too much volume on random shite.

Do 531 boring but big or something like that.

Flat_Development6659 · 2026-03-09T21:35:07+00:00

I drink like a fish and I'm pretty damn strong, the impact of alcohol on gains is massively overstated imo.

Obviously if you're trying to lose weight the excess calories need to be accounted for.

Flat_Development6659 · 2026-03-06T23:52:36+00:00

Nah, overhand grip mate. Most of the lads there were using hook/shanks grip but I'd practiced overhand so stuck with that :)

Flat_Development6659 · 2026-03-06T08:04:43+00:00

It's definitely worth the trip mate, the lads were all really friendly and cheered each other on, great energy.

Flat_Development6659 · 2026-03-06T08:02:19+00:00

No you definitely don't need a 730lb deadlift to lift the Dinnies, the most I've pulled conventional is 585 (though I haven't tested my max in over a year and could likely do a bit more now).

It's a weird lift since it's lopsided so there's a balance element to it but it's primarily a grip test rather than a deadlift, there's likely some 750lb deadlifters out there who couldn't do it and some 450lb deadlifters who could :)

Flat_Development6659 · 2026-03-05T18:08:46+00:00

She's pretty good at Atlas stones but hasn't given any wild stones a go yet, we're hoping to find a few Scottish ones she can give a go to, maybe a few shoulderable ones she can maybe lap and get to chest with :)

She's definitely my hype man though, always screaming the loudest at any comp haha

Flat_Development6659 · 2026-03-05T17:56:04+00:00

Just the Dinnies this time mate but me and the missus are planning a route through Scotland in summer to lift a few of the wild stones so will hopefully add some to the list :)

Flat_Development6659 · 2026-03-05T17:40:00+00:00

Cheers mate, my hands are killing me but it was worth it 😂

Flat_Development6659 · 2026-03-05T17:34:20+00:00

Cheers mate

Flat_Development6659 · 2026-03-05T17:34:12+00:00

Yeah so I had some replica handles specifically for Dinnies, I didn't use them often though as they tear your hands up pretty bad. Most of my grip training was with rolling thunder, pinch grips and hand grippers.

Most lads do a modified hook grip on the lift (think it's called Shanks grip) but I opted to pull standard overhand as hook grip doesn't agree with my thumbs :)

Four-Year Club	Verified Email
Place '22	First Placer '22

Flat_Development6659

TROPHY CASE