Weightlifting for Kiwis - Discussion and support regarding the art of swole

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On topic:

After nearly 3 years of not doing any weightlifting I've started assembling a poverty home gym. So far I got a cheapo bench for 3 packs of chips off Marketplace, a homemade barbell and homemade and modified plates to fit on it. I'm now looking for a cheap second hand cable machine to do pulldowns, extensions and maybe flies on.

I need a power rack for squats. Might build one out of lumber I have laying around.
 
VargReallyDidNothingWrong said:
(...) I'm now looking for a cheap second hand cable machine to do pulldowns, extensions and maybe flies on.
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As a replacement for a cable machine to do tricep pushdowns and other exercises I use a construction rope pulley, I don't know the name of it in english, it looks like this:

71nct7flxjL._AC_SX679_.jpg

I use this in combination with some a steel cable and some stuff you can buy in a home depot type of store , then use some rope, some handles, and you have a pulley to do pushdowns, and you hang it on your pull up bar (tie a rope around the pull up bar and hang the hook from that rope.
 
VargReallyDidNothingWrong said:
a homemade barbell and homemade and modified plates to fit on it.
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Did you start stealing manhole covers or something?

Anime Waifu NFT collector said:
As a replacement for a cable machine to do tricep pushdowns and other exercises I use a construction rope pulley, I don't know the name of it in english, it looks like this:

View attachment 8643679

I use this in combination with some a steel cable and some stuff you can buy in a home depot type of store , then use some rope, some handles, and you have a pulley to do pushdowns, and you hang it on your pull up bar (tie a rope around the pull up bar and hang the hook from that rope.
Click to expand...
Just do skullcrushers??????
 
Are most of you using flat set schemes like the OP (5x5)? I've never gotten far with those, but his numbers got solid.

I've settled on a couple of warm-up sets, then two/three sets to failure in 8-12 rep range

Plateaus are still an issue though.
FedPostalService said:
Holy shit. Been super busy with work and fell out of the habit of taking my supplements and felt like absolute shit. Within three days of remembering I feel human again.
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What supps?
 
I still just clock in and do 3-5 sets of 3-5 reps on 3-5 lifts 3-5 times a week and still see progress. Anytime I've plateaud it has been a recovery issue rather than a programming one. It's not optimal but it works and it's easy to remember and keep track of, that's good enough for me. I don't really give a shit about hypertrophy though.

Also I wouldn't trust a glorified markov chain to tell me a single thing about anything at all ever in any capacity in regards to any subject on earth, that's retarded.
 
dick brain said:
Also I wouldn't trust a glorified markov chain to tell me a single thing about anything at all ever in any capacity in regards to any subject on earth, that's retarded.
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I guarantee you that if you're doing 3x5s after years of lifting that literally anything on the planet more complex than a single cell knows more about programming than you. Give it a try you'll improve massively.
 
A couple months ago I started doing a modified version of Mike Mentzer's consolidated program. It's high intensity as opposed to high volume. Mike swore up and down on it so I'm giving it a try but remaining skeptical. Have been seeing pretty amazing progress, though.
 
Took a couple months off cause or work hours, how to you bros get back into it without supreme DOMS? I usually just go back to where I was with a couple less sets but I'm dreading the first two weeks back this time.
 
dick brain said:
Did you start stealing manhole covers or something?
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That's actually a really good idea, but no, they're just pieces of scrap 1cm steel plate plasma cut into circles with the appropriate hole in the center.

As an update yesterday I made some garlands out of dumbbell weight plates and rope and hung them off the ends of the barbell (didn't have enough weight and no spare "big" plates right now). It worked, however the swinging of the ropes added some side to side instability.

It feels nice to be lifting again.
 
long waters said:
Why is everyone have some kind of knee/elbow issue on this page. I hope it's not some kind of bad omen.
I've been trying to get back into it, but so far this year I don't even lift. Just doing my daily cardio and basic stuff like pushups and pullups.
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I don't have any knee or elbow issues, or any other joint issues. I have some lower back issues, but who doesn't; mine aren't lifting related anyway.

I'm not particularly "swole" but I am pretty cut. I do 2-4 sets (8-15 reps) daily for calisthenics, 3 sets 3-8 reps of a half dozen heavy lifts once each/week. I train for strength/stamina not hypertrophy. I stretch routinely so I also train for resilience and flexibility.

At my age I have no reason to get jacked. My basic numbers (BP, heart rate, cholesterol) are all excellent, and I carry a 25# backpack with books etc. to/from work daily. I'm probably currently in the best shape of my life.

My goal is longevity not appearances. Genetics is on my side; most of my family have been long-lived. I want to live to see a healthy retirement so I can travel and enjoy the world.
 
Lester Tasker said:
how to you bros get back into it without supreme DOMS?
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When I started up again last year, I didn't really get affected by it, or it's not as bad as I remember. I doubt it'll be as bad as you're dreading, and even if it is, it'll pass. just force yourself to deal with that first week. Also do your stretches.
 
Lester Tasker said:
Took a couple months off cause or work hours, how to you bros get back into it without supreme DOMS? I usually just go back to where I was with a couple less sets but I'm dreading the first two weeks back this time.
Click to expand...
Supreme DOMS is a great feeling - why are you afraid of it? I wish I got proper DOMS after every workout. I only get it the first couple times after a break, especially legs, after the first week it stops happening altogether.
 
VargReallyDidNothingWrong said:
On topic:

After nearly 3 years of not doing any weightlifting I've started assembling a poverty home gym. So far I got a cheapo bench for 3 packs of chips off Marketplace, a homemade barbell and homemade and modified plates to fit on it. I'm now looking for a cheap second hand cable machine to do pulldowns, extensions and maybe flies on.

I need a power rack for squats. Might build one out of lumber I have laying around.
Click to expand...
look for something like the Bells of Steel Plate Loaded Single Stack for the cables. Also don't make the rack out of wood, you are just gonna break it, and it might just happen during a fail bench or squat. Get a Rep PR-4000 rack or Bells of Steel Hydra Series
basically check what ever Garage Gym Reviews recommends
Lester Tasker said:
Took a couple months off cause or work hours, how to you bros get back into it without supreme DOMS? I usually just go back to where I was with a couple less sets but I'm dreading the first two weeks back this time.
Click to expand...
There is no way to avoid DOMS unless you lift very light. Embrace it
 
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