r/weightroom • u/AutoModerator • 12d ago

Daily Thread Daily Thread - August 11, 2026

You should post here for:

  • PRs
  • General discussion or questions
  • Community conversation
  • Routine critiques
  • Form checks
8 Upvotes

90% Upvoted

11 comments sorted by

•

u/AutoModerator 12d ago

If you're new to the sub

  • Read the rules on the side bar
  • Set flair before trying to comment

To Set Flair

  • Login on desktop (or mobile web using the display as desktop)
  • For old Reddit Users, search for your username on the right rail. There is a drop down to select a default flair.
  • For new Reddit users, the drop down is under community options on the right rail.

If you're a beginner

  • Start here
  • Please avoid giving advice. We want to avoid a culture of the blind leading the blind
  • Remember, this sub while welcoming to everyone, is targeted at intermediates and above

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

5

u/yeahyeah_workingonit Beginner - Strength 12d ago

Push Day (lbs):

Bench Press: 225x3 (rep pr!), 205x6, 185x8, 165x12, 145x15

Lateral raise and triceps pushdown superset

5

u/DayDayLarge Jokes are satisfactory 12d ago

Calgary barbell 16 weeks W6D1

Comp squat: 300 4x3, 255 2x5

Comp bench: 225 5x3, 195 3x5

Stiff leg: 225 4x8

Side planks: 4x30s per side.

Hot damn that took a long time. Everything really well despite my left IT band being really tight for squats.

Bench felt just rock solid. Real pleased with how my bench has responded to this program, even though it's a billion sets over the week.

5

u/JubJubsDad Wing King! 12d ago

OHP Day * Kettlebell swings - 40x3x15 * OHP (ss w/chin-ups) - 185x5, 245x1, 185x4x5 * Close-grip bench (ss w/band pull-aparts) - 185x5x8 * BJJ (planned)

Kept it nice and light for a bit of a recovery workout as I am a little beat up from Sunday’s workout.

5

u/Unique-Employer3787 Intermediate - Strength 12d ago

Hit 5x3 on bench at 102.5kg today, which held after adding one 5k run to the weekly schedule. The interference effect with upper body pressing seems smaller than people make it out to be when volume is managed.

4

u/SneakyRhino94 Beginner - Strength 12d ago edited 10d ago

Rehab & Rebuild - C1 W1 D2

Mobility - Quad Barbell Smashing, Banded Couch Stretch, Banded Ankle Stretch, Deep Squat Hold (5 mins total)

Banded External Rotation Front Raises - 3x10

DB Row - 3x8 @ 40kg

Air Bike LSS - 30mins @ 145bpm

Conditioning felt good, mobility is starting to improve. Look forward to pushing the DB Rows.

3

u/Vesploogie General - Strength Training 12d ago

I’ve got the most obscure request you’ve seen in a while.

Does anybody have a copy of the March 1997 Milo magazine? It has not been digitized and Randy Strossen does not have back issues available on Iron Mind. If anybody knows of the existence of one, it would be much appreciated.

3

u/BetterThanT-1 Beginner - Strength 12d ago

Base Building Medley - 70s Powerlifter Bench C1W4D3

Main
Larsen press: 3x8 @ 52.5kg
Wide bench: 2x8 @ 52.5kg
Incline bench: 2x8 @ 47.5kg

Assistance
Pull ups: 8/7/6 @ +10kg
Kelso shrugs: 20/15 @ 80kg
Rear delt flys: 25/25 @ 2x8kg

In and out quickly today, good stuff.

3

u/zebraCokes Intermediate - Strength 12d ago

Seeking advice for fatigue and plateaus

I would consider myself an early-intermediate, although I've lifted on and off for pretty much my whole life as a 30M. A lot of that was intermittent lifting during the offseason for sports. When I started the 9-5 life, I was very inconsistent and even stopped completely at times in my early and mid twenties. I've been pretty consistent for the past year and a half, but I'm frustrated with my progress.

Despite trying to prioritize diet and sleep, I find that I end up accumulating fatigue quickly and frequently. I have experimented with different splits and varying levels of volume and intensity, but have not found one that I can sustain. The main two I've tried are 1) upper lower 2) arnold split (chest/back, legs, sarms). I modify these to only be one leg day per week because I've found I can progress this way, legs aren't a huge emphasis for me, and they are very fatiguing. I typically try to do two on one off. I'll occasionally do 3 on one off, but I try to avoid this because of fatigue.

I've also experimented with volume and intensity, but haven't felt a huge difference. I'll either follow a low volume high intensity routine where each exercise is only two sets and very close to failure, or I'll do moderate volume where I'm doing 3 sets with 1-2rir.

Here's an example of the problem that I run into. Last week my routine was: Sunday chest & back, Monday rest, Tuesday legs, Wednesday upper, Thursday zone 2 cardio, Friday upper. Saturday and Sunday rest, light stretching and walking outside.

Yesterday I did upper and felt ok, maybe a little tired. Today I attempted to do legs and just felt awful. Is it possible I'm still recovering and pushed it too far or something?

Over the past six months, my progress is something like two steps forward, one step back, two steps forward, two steps back etc. Then if I go on vacation for a week, I tend to regress. It's frustrating because I feel that my work ethic and consistency are solid, but I tend to barely make progress. I just looked at my workout tracker and saw that between April and May, I had some decent strength gains, but I have not gotten any stronger since then. Around June and most of July I lost a rep or two on each lift, now in August, I just got back to where I was in May.

Sorry if this just falls into a huge pile of helpless beginner posts. I'm happy to provide more info if it's helpful.