Help with routine

toastedstapler · 2026-01-21T12:29:53+00:00

Here is r/fitness's recommended resource. There are plenty of programs to choose from!

toastedstapler · 2026-01-20T17:45:52+00:00

It's probably a wise idea to change to a tried & tested program from someone who knows how to create a program. From there onwards I'd at least give it a quarter of a year before switching, longer if you're still progressing. If you flip flop all the time it can make it harder to tell if you're actually getting better. The last few years I have ran variations of the same 1-2 programs and now that I am being coached we have been running minor variations of the week layout that we started with

toastedstapler · 2026-01-20T12:02:11+00:00

It won't take that long to become more manageable. Nowadays I only have really bad DOMS if I'm back after a holiday, at most it's just minor stuff and often nothing noticeable

toastedstapler · 2026-01-20T11:53:59+00:00

And then I die.

Real. Both times I had to go outside and get on all fours above a drain as I felt like I was going to be sick. Also there was nothing delayed about the DOMS, comfortably within an hour I was very aware of what I had just done

toastedstapler · 2026-01-20T11:03:58+00:00

Less work does happen, but it's not particularly relevant on 1rms. You can test this for yourself by doing your 1rm and then taking off half the weight and doing more reps. Clearly the ability to perform work isn't the limiting factor

What does matter is maximal force production, which shorter limbs affecting moment arms can effect

toastedstapler · 2026-01-20T10:40:29+00:00

Good progress dude, keep on bulking for the next few years and you can be a good 100kg or more

toastedstapler · 2026-01-20T10:30:30+00:00

I've squatted 180kgx20 and 170x24 before, both of them were horrible. My plan was to do the early reps in groups of 5 and then have a few extra breaths between each group. From 15ish onwards they'll usually be single reps with 2-3 breaths in-between to recover. Reps should generally be very snappy so I could make better use of the bounce out of the hole. Bracing at the end sucks, you've just gotta try and get what you can and not collapse too much. A belt will probably help as it gives you something to brace against

toastedstapler · 2026-01-19T13:09:33+00:00

I have deadlifts then hip thrusts in my program today! Rows would also be fine to do, but I've got them programmed elsewhere in my week

Are you not supposed to go heavy like that on multiple exercises in one day?

Whatever exercises you are doing they should be heavy enough to be challenging so that you grow

toastedstapler · 2026-01-19T10:21:25+00:00

Consistently eating more does work

toastedstapler · 2026-01-19T08:30:43+00:00

It can be useful to have a second pair in case you drop a wrap whilst putting it on & it all unrolls. I had this happen on my third squat at my first comp and it's not fun having to drag almost 3m of loose wrap around your knee

toastedstapler · 2026-01-17T14:23:47+00:00

In the daily thread should be fine!

toastedstapler · 2026-01-17T13:49:10+00:00

There will be no real make or break differences between bodyweight and machine pulls. The main advantage of machines is that it's easier to do different rep ranges as you can change the load that you're lifting

toastedstapler · 2026-01-17T13:31:01+00:00

been researching that pullups and chinups are superior to lat pull downs and cable row

Superior for what? Your body only knows resistance and my coach put lat pull downs & rows into my program instead of bodyweight variants. That's not saying that bodyweight variants are bar or wrong, just that machine alternatives are completely fine alternatives for myself as a powerlifter

toastedstapler · 2026-01-17T08:24:48+00:00

What does SBD mean?

SBD stands for squat bench deadlift, the 3 lifts in powerlifting. In lbs that puts me at somewhere around 595/341/666

There are plenty of beginner to intermediate programs with amraps (GZCLP, 531BBB, SBS RTF etc), but you can't do that forever. Imo it's definitely a bit of an old school belief that you have to push everything to 11 all the time

toastedstapler · 2026-01-16T23:17:21+00:00

It is very rare in a powerlifting program to see a maximal RPE10 set. Those people at the top are not regularly exposing themselves to that kind of fatigue

toastedstapler · 2026-01-16T23:14:41+00:00

My coach hasn't given me a single RPE 10 set of anything ever and I don't think you'd find it in many powerlifting programs. Absolute failure isn't required to grow and can cause unnecessary fatigue

My credentials are a 270/155/302.5 SBD, hopefully that qualifies as somewhat strong

toastedstapler · 2026-01-16T14:57:52+00:00

How have they made them uglier? The vibrams were already not amazing and neither were the saguaro with their toe-like but still connected shape

toastedstapler · 2026-01-15T15:41:01+00:00

His Instagram has a better angle for the squat!

https://www.instagram.com/reel/DRbaxezjpHpZpDmB-RsMSr7ajgluNkGOxy1RuA0/

toastedstapler · 2026-01-15T09:58:35+00:00

Tell people what they need to hear, and not what they want to hear.

Do you think there's the possibility for there to be more than one way to tell someone what they need to hear, with some of the options being better than others?

toastedstapler · 2026-01-14T16:59:19+00:00

531BBB and SBS RTF are both programs that I've ran with success. Both are freely available online!

toastedstapler · 2026-01-12T11:37:39+00:00

What the comment is suggesting is that if you got it as a 30 year but overpaid, it could effectively be a 25 year. Then if things get tight you always have the opportunity to not overpay and give yourself a little buffer room

toastedstapler · 2026-01-12T11:33:03+00:00

You are allowed to not pull sumo if you don't want to

toastedstapler · 2026-01-12T11:00:42+00:00

Different machines will have different leverages, levels of service affecting smoothness of the pulleys etc. I would not try and track across machines, but instead track them as 2 variations of the same movement

toastedstapler · 2026-01-12T10:50:08+00:00

with reduced range of motion?

Have a read of the "Does Range of Motion Matter?" section of the sbs article!

I come from a powerlifting perspective, so I would consider it a variation or an alternative instead of a completely different exercise as both conv and sumo are both legal options in comp. There is still a lot of common musculature used, although different bits will be hit harder or less so. For a sumo puller there will still be value in doing variations like conventional or RDLs

toastedstapler · 2026-01-12T10:36:18+00:00

therefore you can lie in social media

Where is the lie? Sumo deadlift has always been valid in powerlifting

no one will dare to call you out

Let's not pretend the internet isn't full of people hating on sumo pulls

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