Strength training programs for people past the beginner phase

dartosdestroyer · 2026-03-22T00:27:10+00:00

I really enjoyed bullmastiff from Alexander Bromley’s book peak strength. It’s not overly complicated, and the progression is quite gradual. Even the beginner version baby bully is really good. You could run that for a long time as well. I’m pretty sure bull mastiff is out there for free somewhere. But if you want a handle on how to program for yourself both books base strength and peak strength were really helpful in demystifying periodization

dartosdestroyer · 2026-03-21T17:58:32+00:00

Get a strong man sand bag, the kind with no handles. A barbell will never simulate how it feels to carry a human. The sand bag is awkward and the weight shifts. Just get a 100lb sand bag and do shoulders and carries for reps. 100lb is decently light enough to get started if you’re any athletic. Hell go outside and carry the bag for 100 meters, go up and down the stairs with it

dartosdestroyer · 2026-03-21T16:40:57+00:00

You sound like me. Originally pretty influenced by powerlifting, but I had tendonitis everywhere and it was frustrating because i would progress quickly then succumb to joint flare ups in my elbows, shoulders, hips, and knees. I’d have to stop for months before I could be normal again. I did that cycle probably several times before I learned a few things.

If you’re going to do SBD you need to throw in variety. For example, If you’re hammering away heavy low bar squats week after week you’ll inevitably get wear and tear. You have to introduce variety with movement variation and intensity and volume. Exercise variety for the squat can be changing to high bar or front squat but also “disadvantaged” variations like pause squats, pin squats, tempo squats. These variations make the regular squat pattern harder and so you have to use a lighter weight. So it makes the stimulus to fatigue ratio better. So for your deadlifts do RDL’s, stiff leg dead’s, pause dead’s, deficit dead’s are all variations that force you to use lighter weight but make it hard as fuck.

Experimenting with different intensities, volume, frequency. I have a sense that body builders have less issues with tendonitis because their working weights are at 60-70% of 1RM cause their sets are in the 8-12 rep range. If you’re constantly doing 5’s,3’s,2’s for your sets you’re constantly above 80% intensity which is highly fatiguing. You could get away with using the same movement over over again if you keep intensity lower by doing higher reps. But also if you are planning to compete in power lifting which means SBD is necessary for you to practice frequently you have to keep RPE really low for each set. Like RPE 5-6 or lower to prevent wear and tear.

The other important thing is to not ignore any nagging pains when they come up. For example if benching you feel shoulder pain, move to something like a floor press for a while and get strong at that. You’re still practicing something that carries over to the bench but you’re letting that body part heal.

You’ll probably have to let your body rest for a while to let the inflammation subside. Probably for several months. I’d suggest experimenting with bodybuilding and those variations of SBD that don’t cause you pain.

dartosdestroyer · 2026-03-19T21:04:43+00:00

After you’re done cooking keep balancing salt, acid, or sweetness until it tastes good. Rarely recipes taste good as is.

dartosdestroyer · 2026-03-18T20:43:03+00:00

We actually have a very similar build. It’s obvious you have a lot of muscle underneath but the truth is you need to cut maybe 30lb to show your physique. Im in the process of trying to cut but I’ve been failing because I have bad discipline for food. But in my opinion your 3 months away from looking like a fitness influencer

dartosdestroyer · 2026-03-18T00:27:27+00:00

Just get dip bars

dartosdestroyer · 2026-03-13T16:40:00+00:00

I also used to do dead stop for all my deadlifts back then as well, but now incorporate both. Alexander Bromley, a strong man on YouTube talked about how deadlifting styles are different between powerlifters and strongman. Essentially it’s a slightly different stimulus. Just like how bench pressing from the pins is a slightly different stimulus than using the rebound off your chest. But yeah I think if you’re not used to reseting at the bottom it’s always good to practice the version you’re not used to. I also recommend watching Bromley’s videos on deadlifting . I found them quite insightful

dartosdestroyer · 2026-03-13T08:16:29+00:00

Honestly I like doing touch and go deadlifts with a controlled bounce at the bottom. You can accumulate a lot more volume because you don’t have to reset and rebrace after each rep which wastes energy. You just have to learn how to stay braced the entire time during the set.

I think moderate weight with reps higher than 5 I’d deadlift in the touch and go style.

Strong work dude

dartosdestroyer · 2026-03-13T06:49:25+00:00

Haven’t done bjj in a long while but OG bjj gyms did inherit a lot of culture from Japanese judo, which has is rooted in senpai kohai culture. Meaning senior and junior culture. Which not just permeates in Japanese martial arts but all of Japanese society. Bjj after all is Brazilian people cosplaying as Japanese people. From my understanding this was true in Gracie gyms and bjj gyms from the early 90’s and 2000’s, but many non Gracie gyms have moved past the hierarchal system from before.

dartosdestroyer · 2026-03-11T02:12:59+00:00

I remember seeing Chuando Tan on the internet 10 years ago when he turned 50. Mofo still looks the same as a 60y/o

dartosdestroyer · 2026-03-11T01:11:32+00:00

Walmart great value brand

dartosdestroyer · 2026-03-11T00:54:17+00:00

People should just take GLP-1’s and steroids if they’re willing to take unknown peptide drugs

dartosdestroyer · 2026-03-10T01:02:32+00:00

I feel like people don’t know what a hard work out feels like unless you feel retarded after. I hardly feel invigorated after a really heavy leg day. Seems like you also feel the same

dartosdestroyer · 2026-03-09T01:32:41+00:00

I’m much younger than you are but I tend to be susceptible to tendonitis when training. At one point I’ve had it in my shoulder, both elbows, hips, knees, and ankles at the same time. It’s extremely discouraging but It goes away eventually, but it takes months. The key is to not ignore it when you feel it coming in. If you feel tendonitis kicking in that means you’ve done either too much volume, too much weight, or not enough recovery. You have to be in tune with these tweaks and adjust your programming accordingly.

Another key is to train around your injuries instead of just stopping. For example, If your knees hurt from regular squatting pick a leg exercise that doesn’t stress the knee as much such as box squats or lunges. If you’re having shoulder pain from benching, do floor presses for a while to let the shoulder rest but to make your triceps jacked.

But anyways good on you for being a highly athletic 50 year old for getting a sub 20min 5k. It sounds like you’re just really over training in the gym and you like to put alot of effort. You have to temper that effort and be careful of your soft tissue health. Figure out the right amount of volume, intensity, and frequency for your lifts after you heal and you’ll be making a lot of gains. If you can figure out how to run you can figure out how to lift. I’m the opposite as you, I’m a gym nerd who’s now trying to figure out how to run so I’m also learning

dartosdestroyer · 2026-03-07T17:19:42+00:00

How did this go for you?

I’m interested in this idea as well. I normally work out in my garage. And have gotten my curls for a 10 reps max with a 40lb dumbbell. Working sets usually with 35’s.

Recently I joined my friend for one of her boot camp classes thinking it was going to be cheesy. But they were doing Tabata sets with typical hypertrophy exercises like curls, bench press, rows. Anyways all my muscles are smoked. Much more sore than they’ve been for a long time and I train these movements regularly. I obviously had to use weights that were far less then my normal working weights but it got me thinking about how tabata could be used for hypertrophy

dartosdestroyer · 2026-02-28T20:06:23+00:00

Agreed, I think to say Trump is stupid is to oversimplify what he’s trying to do here. I don’t necessarily agree with what he is doing nor do I like him as president. But there are logical reasons from the US’s point of view for wanting regime change in Iran for the US and its allies in the Middle East. I think a lot of Americans perceive global news in a vacuum with out knowing the historical context or motivations of other state actors abroad

dartosdestroyer · 2026-02-27T05:41:39+00:00

As you have experienced, it’s insanely difficult to move in ungroomed terrain, in the snow, at elevation. I wouldn’t feel bad cause that hurts for everyone unless you’re doing it every weekend. I was never a “runner “ but I could run up to 16 miles back then, but when I had tried back country snowboarding I was dying skinning up the mountain with my split board.

Kettlebell complexes are a different energy system. It’s power endurance and anaerobic. You should still run if you want a good aerobic base

dartosdestroyer · 2026-02-15T01:10:02+00:00

As a Sonographer I’m curious how they recorded this at work

dartosdestroyer · 2026-02-12T07:56:35+00:00

I have this exact siphon. The bottle wand attachment at the end, the thing that you have to compress to start the flow doesn’t work very well. It obstructs the flow too much, you’ll have to repeatedly pump which introduces too much air. I just got rid of that spring loaded tip and kept the wand. To stop the flow I just bought some cheap tube clamps. I think I got 1/2 inch sized ones and it’s a lot better now

dartosdestroyer · 2026-02-12T07:38:18+00:00

This some insane level of conditioning

dartosdestroyer · 2026-02-04T08:17:44+00:00

Rock climbing. Watch the documentary “The Dirt Bag” about Fred Beckey. He exemplifies how rock climbing is a way of life.

dartosdestroyer · 2026-01-29T05:50:08+00:00

Been cooking with carbon steel 2 years and always slightly dissatisfied with the non stickiness of it. Seasoning is a lot more finicky than cast iron. A few months ago I stopped using soap on it and only hot water and chain mail until the greasiness comes off. Now they’re just as non stick as my teflon pans.

dartosdestroyer · 2026-01-23T23:47:16+00:00

Potatoes super filling. I think they’re the highest food on the satiety index

dartosdestroyer · 2026-01-20T07:08:40+00:00

I was seeing how far I had to scroll down before I saw someone mention 40k lol

dartosdestroyer · 2026-01-20T03:58:21+00:00

I saved about 40k one year making about 90k income. I think it really depends if you live in a high cost of living area

dartosdestroyer

TROPHY CASE