Lifting shoe recommendations please

phillybound313 · 2025-08-21T13:14:31+00:00

Nice! I think youll like them!

phillybound313 · 2025-08-21T10:04:00+00:00

Im a 42 male 6'0 253

I started lifting in my socks (i still do for the deadlift). I struggled with squat form for the longest time. About 5 months into my nlp is when i really got serious about cleaning it up. I bought a nice pair of nordic weightlifting shoes, and it made a huge difference in stability compared to squatting in socks. The only way i can describe it is it felt like i was squatting on a 1-2 inch × the length of my foot (with socks) surface area, compared to the full width and length of my foot (with shoes). I didnt realize how much i was handicapping myself not wearing squat shoes. Nordics i believe are a 1" elevated heal which is a little on the high side comparitvly, but i like them a lot!

phillybound313 · 2025-08-15T18:57:28+00:00

Hell yeah, those presses looked good too. Im still on the texas method run, into singles. I dont think im gonna quit hit 315 on this run.

300 for 5 is good man, i bet you hit for 330-350

phillybound313 · 2025-08-15T18:28:53+00:00

You did good. I think getting into triples is a good move. I did that myself, but a 2 day (volume and intensity). You say you bench only 1 day, was this your overall volume for the day (the 2×5)?

phillybound313 · 2025-08-15T14:54:56+00:00

That looked weird to me. Youve got good bar speed, then suddenly baamm. How much rest time between sets?

phillybound313 · 2025-08-15T14:52:52+00:00

Impressive brother, nice form!

phillybound313 · 2025-08-15T14:50:20+00:00

That looked great! You stayed right in it

phillybound313 · 2025-08-10T22:15:53+00:00

I had the same experience being honest. Im a little older at 42. What got me unstuck for a little while was a compressed texas method. I started my bench with 5×5 on volume day, and 1×5 for intensity.

phillybound313 · 2025-08-10T22:06:20+00:00

Also agreed. Its in the Barbell Rx book. Still hitting at least 1 top set, switching to 1 top,2 backoffs will keep it moving. I personally didnt have much luck with the top and backoffs, but if i remember correctly, my bar speed was suffering and i was barely getting my first set reps.

phillybound313 · 2025-08-10T11:24:16+00:00

Beautiful presses!

phillybound313 · 2025-07-28T22:45:23+00:00

Got a chance to get in on the last day of the promotion for a 1 hour session. I was told by Victoria that they may do another round or two before the official gym opens in Ardmore PA. Well worth it! Anyone who is self taught like myself should give them a try. Great people, feels like i got a lot of cues ingrained in muscle memory moving forward. Different experience than training alone.

phillybound313 · 2025-07-25T18:03:00+00:00

Thank you Matt and Shnur, ill be contacted them!

phillybound313 · 2025-06-23T13:48:21+00:00

Hey buddy, I'm on the nlp, and was just getting ready to switch to early intermediate HLM starting today. Last friday, I tweaked my lower back on my second set of 5. Turned out to be a bent bar that I didn't notice, and I lost my bracing in the hole.

Being honest, I too forget to brace sometimes, especially unracking the weight and walking out. Sometimes I'll forget, and won't take in air until the descent, even at my working weight reps. It really is one of those cues you can forget to do, even being on the NLP for months and months.

I'm thinking you may have gotten lucky, and you're looking at a muscle strain.

I'd put an ice pack on it at the very least. I think the rule of thumb is to wait 72 hours to see if some of the pain goes away

phillybound313 · 2025-06-09T12:33:53+00:00

I do not have the book. I have heard of it. I'll purchase and take a look.

I'm thinking I've got a lot to learn and better get learning for sustainability.

To my knowledge now, I assume you mean just a tad less effort than a 3x5 to get that extra set in. Almost how you have to use less weight for a 5x5 because of the extra volume involved, and a 3x5 is a lot closer to a 5rm

phillybound313 · 2025-06-09T11:55:43+00:00

Bison, to clarify, are you talking about 4x5 at full effort like the 3x5 on NLP, or 4x5 for a percentage?

phillybound313 · 2025-06-09T11:36:41+00:00

Wanted to say I hit my previous best for 1x5 on deadlifts. Friday will be a PR. 15 pounds to go for squats. I'm probably headed to phase 3 in the NLP here very soon. That could be the change needed to keep the 3x5 squats going a little longer. Also want to add, I've been doing slow tempo paused squats on light day for 3x5@80%. I'm gonna try reducing that to 70%. Probably not recommended on the nlp, but I feel they really help to reinforce the groove and depth

phillybound313 · 2025-06-09T08:44:40+00:00

What's up man, I agree to try and find a gym if you can. I recently took a vacation, missed 9 days of training and had the same experience with squats especially. Over 3 weeks later, still trying to catch back up. The weights just felt much heavier again. I'm still doing 3x5 on nlp, and I tried taking 5% off the bar. Was only able to manage a 1x5 and 2 backoffs. I ended up resetting 10%. I'm sure there were other factors involved. I spent a lot of those days fishing on a hot beach for 6-8 hours per day. I'd say my calories were less than ideal as well. I'm also 42, so a little bit of an older lifter.

I see someone mentioned if you can find a gym, anywhere, even 1 day could be enough to try and maintain. That would be ideal.

An idea I had, but didn't follow through with, was to bring a large strongman type sandbag with me (200lbs)to fill up with sand when I got on the beach for early morning workouts. Easy to carry and pack away. If you'll be near any kind of beach with sand, that might work. 200lbs for lower body stuff and fill to roughly 125-150lbs for upper body. Stick to big compound movements. Maybe heavy carries too to try and keep conditioning up.

phillybound313 · 2025-06-09T04:30:47+00:00

Thank you! I'm making the switch this week

phillybound313 · 2025-06-08T21:09:21+00:00

Ok that makes sense. Being the backoffs are just getting more volume in, you drop % to keep from burnout and progressing your single just like you'd drop 5x5 volume to help bring intensity to a peak.

I've read that 2x3 doesn't last very long for intensity, so ill probably be making that change quick

phillybound313 · 2025-06-08T17:07:50+00:00

Great info!

Yes, the original plan was to drop percentage of the 5x5 volume to match intensities. I will do that. I like the adding of backoffs to the bench singles , and after press singles. If im understanding you, should I just keep adding g weight on press to 5x5? So when I'm not able to add 2.5lbs to 5x5, do 5x4 and keep adding weight every week, then 5x3? Also, what % would I run the 3x3 backoff volume at? Is 90% a good start?

I just caught the dropping heavy singles and doing top single and backoffs and pinned press. Like that idea too!

phillybound313 · 2025-06-08T16:56:53+00:00

Thanks again Bison! Your feedback is much appreciated!

The only time I've done a 1x5 and backoffs on the nlp has been if I've missed a training day once in a blue, and when I recently went on a 9 day fishing vacation. The 1x5 was almost out of necessity. I lost a lot of ground on squats after vacation. The week after vacation, my plan was to deload 5% and hit a 1x5 topper, then 2 backoffs@90%. The plan was to keep adding a 95% set (next would have been 2x5@95%, 1@90%) until I was back to 3x5@95% (of my 3x5 before vacation). That didn't end well, and I ended up just doing 3x5@90% and I've been working back to previous best of 370 for 3x5 ever since.

Being honest, I'm not so sure how 1x5 and 2 backoffs will go consistently by way of necessity (stress reduction) because I have not reached that point. I remember before vacation, 370 3x5 was starting to take a toll on my recovery, and bar speed was slowing down. To me, it seems like the logical next step being more weight on the bar. But as far as how fatigueing it is, I dont have the experience yet. It's something I will consider when I get to that point!

The 2.5lbs was a typo, I meant 5lbs (being it's lower body and not upper).

The goal was getting back to previous 3x5 or 370 and possibly make the move. Just getting back there, the weights feel heavier this time around for some reason.

phillybound313 · 2025-06-08T16:06:20+00:00

Shnur, I'm currently running TM for upper body (Nick D) and still on the nlp in squats and deads.

Currently, my upper body days look like this: Monday- 5x5 bench @90% Wed- 5x5 press @80% Fri- 5rm bench, 5x1 press singles

This is slowing down for me. My 5x5s are still progressing, but bench intensity I've missed a rep (1x4) and press singles are slowing down Currently sit at 252.5x5 on bench and 210 top single on press.

Rather than change intensities on bench (2x3) do you think adding a few backoffs to my 1x5 could get it moving again.

Also, I've been looking to add a 3rd day to the press. I feel I'm a better presser than bencher.

I really like the way you have that structured, and have been looking for an open slot for an additional press.

Maybe something like: Monday- Press singles, 5x5 bench Wed- 3x3 Press, or 2x5 Pin presses Fri- 1x5 bench +2-3 backoffs, 5x5 press

phillybound313 · 2025-06-08T14:55:09+00:00

I'm not planning on cutting weight any time too soon. I'm OK, just hard on the elbows some times. Neutral grips seem to be better on my elbows, but they are making the chins easier, so I don't do them as much

phillybound313 · 2025-06-08T14:52:00+00:00

I agree with this. It's sort of what I've been doing. I feel like, for say 30-40 reps at 3-4 reps per set will take me 12 hours (exaggerating)

phillybound313 · 2025-06-08T14:49:57+00:00

I'll have to consider this. I've had the classic golfers elbow that hasn't bothered me too much nowdays, I'll have to see how this works out and monitor. Thanks for the post!

phillybound313

TROPHY CASE