If the internet has taught us anything it is that you can argue with just about anything
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Axle is 35 lbs typically, right? I could probably do 100 with that (really no idea, as I donāt push reps that far)? Much more and I will need reverse bands.
Are you adding weight over time, or just reps?
This is strongman dude: there are no standards, haha. I use an Ironmind Apollonās axle that weighs 15kg and is a true 2" diameter vs the 1.9" you tend to see.
I add reps. Only time I add weight is if Iām short on time, in which case I add a 2.5lb plate per side. Did that this morning and got 128 reps.
It does help to know how much an implement weighs though. I have heard the strongman guys say 35 lbs. 15 kgs is close to that. I guess my thinking was that yes, some people make their own stuff, and that will have different weights, but if using a brand name axle, I would think they would be close in weight.
Thatās what Iām saying: axles donāt universally weigh the same. Some weigh 25lbs, some 75lbs. A hollow axle weighs less than a rolled steel one.
Donāt try to powerlift my strongman!
Different companies make differently weighted axles though.
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Excellent questions! Itād be interesting to read peopleās responses. For me:
- First, I have to remember my fiveā¦ Bench press - yes, once a week. Any more, and my shoulders would hate me. Trap bar deadlift - alas, my current gym doesnāt have a trap bar, so Iām doing conventional deadlifts, using Krocās Simple Deadlifting Plan. Chin/pull-ups - not right now; elbow tendonitis prevents it, so Iām using a plate-loaded pulldown/row hybrid that feels amazing. Clean and press - did them last week but will probably stick with push press for a bit. My elbow doesnāt love cleans. Sled pushing - yes, once or twice a week. Itād likely behoove me to increase the frequency.
- I have yet to determine my optimal loading and progression method for each major lift. Squats and deadlifts once a week each are ideal, and Iām experimenting with low reps for both, using a percentage progression for deads and mixing straight sets and top sets for squats. Iām ping-ponging between straight sets and a top set with back-off sets on bench and OHP. The sled, I just push til itās slightly easier, then add another plate or half plate.
- I do other exercises because I either enjoy them (T-bar rows, incline dumbbell press, rower), they improve a main lift (leg curls, V-Squat machine), they balance a main lift (rear delt flyes), they make me healthier (curls, forearm curls, calf raises, swimming, stepmill, walking), or I want to make that little muscle grow bigger (pec flyes, dips.)
How about all yāall?
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I think it can be noticeable in some when dieted down to shredded conditions for bodybuilding and I believe it was for me.
For some leanish or chubby guy, no, it likely wouldnāt make it noticeable for the untrained eye. Almost no one, even those who like looking at muscular menās bodies, cares about asymmetries or some guys lack of rear delts or lame biceps peak.
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In some cases weāre (me) actively avoiding them. I began to legitimately fear doing them. Unfortunately I have them decided upon for my next programming block.
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Iāve already given a 5, but I have another 5 for a masochistic high volume-high mental fortitude approach for max size and strength of the mind and body
Widowmaker Squats
Widowmaker Deads
Kroc Rows
Poundstone Curls
Dips to failure
Making these lists is actually really fun.
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Made this Frankenmachine to encompass 3 of your 5
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I do all the 5 mentioned. Only that my dumbbell press is incline and decline. I do flat with barbell
I partially agree. Itās easy to train the entire body with 5 exercises. So I personally like the argument of only selecting 3 exercises. If you had to choose ONLY 3 exercises keep your body as strong and muscular as possible for the rest of your life, what would they be? Iām sticking with my answer of back squat/strict pull-up, and dip.
To me, I wouldnāt have selected the DB bench press and dip to be in the top 5 as youāre basically training the exact same muscle groups, instead I would selected the dip and overhead press personally. Chin-ups is a good selection, I wouldnāt choose the RDL over the conventional deadlift either, sure RDLās may be slightly better for hypertrophy, but conventional deadlifts will yield better longterm strength gains. So my top 5 would be: squats, deadlifts, strict pull-up, strict dip, and Iām honestly torn between choose the bent over row or the strict overhead press for my 5th exercise.
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SQ, BP and BRow in Dorian style, as I will simply play with the volume, intensity, sets and repetitions.
And if I have to choose 5, I will alternate these 3 in one workout with SQ, Chin-Up and Dip in the other.
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