Jesus christ, if you roasted that lad any harder he’d be the one who ended up in the ER.
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Home last night. Woke at 207.2 lbs looking decent. Thought I’d be heavier, but happy I’m not.
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@Destrength it’s funny because I’ve known this guy for a few years (he used to train at Gold’s when I did and moved to Elite maybe a year ago), and although it’s none of my business some of the stuff he does always seemed beyond retarded. Because of that I’ve always looked askance at him from day one (wearing wraps over his knee sleeves).
Now he’s just a pure joke powerlifter. It’s like he’s read every rant Dave Tate and JP Carroll have written about the new breed of asshat powerlifter and said to himself, right, how close to that can I get? He’s gone from a soft 220 lbs to a properly fat 275 lbs with a bench that only in the past month hit three plates in training; his best total is 1342 lbs at 275 lbs, which in fairness is a 132 lbs PR (although, still, I figure sub 1500 at 275 lbs if you’ve been competing for a couple of years is pretty pathetic); he then goes and ditches the coach who got him that PR total and signs on with the coach at Elite to do ‘conjugate’ training and starts posting all his reverse band, against band, board, box variation PRs, like that bench fuckery or a reverse band DL with 660 lbs when his meet or is 550 lbs; his IG posts are half hashtags; wears his belt, sleeves, mouthguard and whatever else for almost every exercise…
I know, it is NONE of my business but fuck, how can he have no idea how dumb he looks? It’s just bewildering to me. I’ve got a buddy who swaps coaches a lot and is an IG lifter too but at least he does his basics right and seems to slowly learn as he goes, which is a whole different kettle of fish. Who knows, maybe it’s just me.
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To be honest, I think each type of lifting has a certain type of gym douche that is a bit of a caricature of itself. @T3hPwnisher wrote an article that’s kind of related, I think it described gear whore guy to a T, something like “Don’t be a meme” or something similar.
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Woke at 206.4 lbs, looking decent.
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Was this pre the whole fiasco where places started closing down, I used to train at golds in Fyswick and I actually think I might have seen you around a few times… Or possibly all powerlifters look alike 
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We all look alike. I trained in Gungahlin, it’s called Ascend Fitness now. Wasn’t a bad gym.
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Woke at 205.9 lbs, looking decent. First day back to work today, so early training.
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Today’s training
Bunch of leg extensions and hamstring curls at 55 lbs
Squat, all beltless
5xbar
5x100 lbs
5xplate/143 lbs
3x2 plates/231 lbs
3x3x275 lbs
10x275 lbs
5x275 lbs
Work set instructions were to take 15 seconds between sets, so all five sets took just on three minutes. Everything stayed at 6 RPE or under, but I was sucking wind by the end.
Squat paused one inch out of the hole
2x4x275 lbs - took this to mean hit depth and then go up and pause. Feels a LOT weaker than pausing in the hole.
Goblet squats
61 lbs kb for two minutes - second minute mostly trying not to drop the kb or cry
Wall sit
2x1 minute - this was unpleasant, but not as bad as the goblet squats
Lat pulldowns
4x10x132 lbs
All up took around an hour and 15 minutes
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*Does first warm up with one plate. Goes and sits on a chair for 3 minutes
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@MarkKO I rest 60sec between sets. And 1-2 minutes between exercises. I realize this is not helping my CNS recover fully between sets but is there really a big difference in rest times and lifts?
Or maybe a better question would be, when is resting longer a benifit? Is is based on intensity(load on the bar)? Reps per set?
Even when I was GVT 10x10 I rested 45-60 seconds between sets.
IMO long and rest times both have a time and place and there’s a lot of stuff to take into account from personal preference to the practicality of having longer lifting sessions. There’s no right way to do it but there’s probably more appropriate and optimal ways depending on your training goals.
Longer rest times… hmmm. Like you said if you take a longer rest and recover more you’ll be able to do more work in the workout. Like if I’m rushed my sets will go 8,7,7,6 but if I sit down for a bit it’ll be like 8,8,8,8. So more volume but who’s to say that’s a much better stimulus than if you push yourself equally intensely with lower rest times. As long as you are consistent then you can compare progress and as long as you are making gains it’s all good
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Pretty sure studies are pointing more towards the “longer rest is better” at least for strength training.
How heavy you’re going / % 1RM, how close to failure or high RPEs, how much work you’ve done up to then e.g. rest between 1st and 2nd vs rest between 5th and 6th sets, etc.
Optimally peeps would rest as long as required unless their specific goals/aims in the workout are furthered by short rest times e.g. cardio/conditioning, techniques to enhance hypertrophy or some shit. In reality time limits a lot of peeps.
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It depends on your goals. It’s been awhile since I’ve attended any conferences but about 10 years ago I learned that 3 x 10 with 60 seconds rest did a good job of increasing your testosterone production. It was deemed to be the best approach for hypertrophy.
The text book rest times are:
Hypertrophy --1-2 minutes
Strength --3-5 minutes
Endurance – 30-60 seconds
If you’re pushing for strength gains then you need to rest longer to allow your body to fully recover between sets. If you’re going for hypertrophy then it’s less important because muscle fatigue is the priority.
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I like the workouts where I’m not pressed in any way for time the best. The also turn out the best. Turn beast mode on then chill for as long as I want and repeat. When I’m done I can pull up a chair out the front of the gym with everyone else who is done and watch the sunset (true story lol)
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I used to do strict timing (I still sometimes do something like that, except trying to improve density of work instead of work done), but now I’ve switched to how I feel, and the purpose.
The Olympic lifts are technique based so I rest until all fatigue is gone, strength lifts until I feel good (but not necessarily all fatigue), and hypertrophy work just until I’ve caught my breath.
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@losthog I used to rest quite long (five minutes or more). Now I’m used to resting way less (sub three) for my main sets and in the 60-90 second range for my other sets. Personally I’ve found shorter is better. IMO the key is conditioning yourself to the point where you don’t need that much rest.
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Thanks for taking the time to answer this. You guys experiences in the gym is what I was looking for. Not to lock step follow it, but to gauge my experience in the gym with your observations from longer in process.
@khangles thx for the articles both great content as is most of the articles posted here.
@MarkKO didn’t mean to hijack the thread.
My tracking app has a built in timer… when I need longer I do take it. Sometimes it’s nice to have a que to quit jacking around with my son in the gym and get under the bar again.
Take away for me: take the time you need, as the weights go up the rest may/ will too. Don’t waste time.
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This. Once you get used to cutting your rest breaks you won’t want to extend them again. The only exception I would make now is it I was really trying to hit a close to max, so I’d definitely take my time. Then again, that’s called meet day so it doesn’t really apply.
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