No idea, I’m just on a home set up, so not free weight. But will still be a challenge for me and help focus me on getting the sessions in.
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So a few weights sessions in now.
Advice if I should go for higher weights few reps or less weight, more reps.
Also, what is a heavy weight for an 80kg male?
Did some Squats with bar (10kg?) plus 60kg plates and then deadlifts with the same weights on it. Too light too heavy?
Last session
2 x 10 100kg incline leg press
Back curls 20kg
Lat raise 4kg per hand
Single Calf raise 30kg
Single arm row 2x10 each arm 20kg
Barbell squat 10x 30kg 5 x 70kg
Deadlift 70kg x 5
Chest press 30kg x10
Some light weight shoulder stuff
Face pull 18kg
Whats heavy depends on you. What’s your aim? If max strength you want low reps, heavy weight. Heavy so that the final rep should feel fucking hard. Note this type of training will leave you fatigued for your SBR training.
If its injury protection then you want heavy. But not so heavy you could injure yourself.
Unless you are doing specific physio based exercises on a small muscle group then I would bin off any isolated raises etc. Stick to the compound moves. Squat, Deadlift, Bench, Row, Military Press
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General injury prevention and increase strength for SBR
Also, prehab/rehab for known weaknesses, right shoulder and calf/foot. I’ve had physio before and repeating the stuff they gave me.
Yeah that’s always good if you’ve had problems in the past.
If you’re looking for general strength then I think what you’re doing is fine. You don’t want to be pushing your luck and injuring yourself .
Go heavy, but if you start thinking this might be too heavy, then it probably is…
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Bit like asking what’s a good FTP, completely individual, can always be better. Squat/DL 1X BW has been suggested as a decent standard, 1.5X BW is very good for someone with other priorities and strays into the serious lifter territories.
I stick to somewhere around the 5-8 rep range, usually feeling like I could only do 1 more rep rather than complete failure.
How long does that session take? I try and keep mine around 40 minutes rather than tempted to keep adding exercises and go longer. Helps me stay consistent knowing easier to fit in. For that session above I’d prefer to cut down the number of exercises, do 2-3 sets of everything, and switch exercises after a month to cover things you missed, rather than doing leg press - barbell Squat - Deadlift all in the same session.
Also a standard bar is 20kg. Can get full length 15kg bars but a 10kg bar is a lot less likely in my experience.
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What is with the weight markings on multi-gym equipment? Was doing some standing lat pull-downs today lifting the complete weight stack and it says 184kg. As I weigh closer to half that, why am I not just dangling in the air?
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Impressive lat pull down that! Your anchored to the machine with the leg restraints so that effectively gives you more weight ( as it’s fixed it’s nearly infinite weight depending in the strength or the leg restraints ) as a guess.
If your not anchored by your legs, then it must be a pulley system that would effectively reduced the weight by the ratio of the pulley ( 2:1 or 3:1 etc )
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Almost certainly this, on most multigyms you have various elements of mechanical advantage depending which exercise you’re doing, multiple pulleys on the cable exercises, degrees of leverage on the pressing ones etc.
You can only really use the numbers as a measure of progress rather than an absolute value.
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He is strong in the Ways of the Humblebrag! 
Machines are funny things, when I was younger I remember leg pressing 140-160kg 12 reps, now free weight squats are like eyeballs out for 100kg for 5 reps.
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Yeah that’s a classic machine Vs free weight scenario. Leg press counts for very little when it comes to squats. Aside from stability, your already squatting you body weight before you pick the bar up. This isn’t the case on a leg press machine.
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There ae a couple of exercises I can do where I can lift/pull/press the whole stack on a multigym without breaking a sweat, mainly because I am somewhat substantially built in the central portions, and other exercises where I can only move about the top 4 weights in the stack of about 20, and it doesn’t seem to improve no matter how much I train on that exercise. I have never been able to do more than 2 or 3 dips in my life, and since a snowboard straight-arm smackdown a couple of years ago doing something to both my shoulders, I have really struggled with some stuff. Can barely lift my arms over my head to grab a pull-up bar, yet alone actually do any pull-ups (either under arm or over arm). Can do sit-ups on a 45deg bench all day long, but do not have even the faintest hint of a visible ab. Have put some time into hang power cleans and push jerks since wakeboard park closed at start of Nov. Was struggling to do sets with 30kg at first, but I am up to 55kg now and still trying to add 2.5kg every couple of weeks. If I try lowering bar behind head onto neck and shoulders though, I can’t even do a 20kg bar on its own , so I guess my shoulders are pretty knackered in some way as I see plenty of fairly lightweight folks who can lift much more. Getting up to being able to clean/jerk close to own body-weight seems like a tough target, maybe if I drop 10kg by actually doing some running again.
Have given up doing box-jumps as I found out too late that it is a sure-fire way to tear your achilles if you have any weakness in that area. Instead, for balance and leg strength I do one-legged squats on a wobble board in-between lifting sets.
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Older guy, early 60s was dead lifting 200kg in the gym today. 
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How heavy was he?
If he weighs 100 kg (14.5 stone ish)
That’s very very good, if he’s nearer 80 that’s exceptional.
For such a “ simple” exercise there’s more technique than most think in that lift.
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@LordFlasheart on the Mustang, my Boss has one as his ‘weekend car’. He’s been on his phone in a mtg, and you can hear him rev it away from various laybys when he stops to speak! Doubtless on his way to Santa Pod or somewhere for a meet.
I wish that were true 100kg is nearly 16st (where I am), 14.5 is just over 90kg (where I’m aiming for)
From my days of bodybuilding/weight training, I think it is something that you can continue into quite old age as long as you’re consistent. There were quite a few old guys at the gym who’d done it all their lives and were still really impressive.
He looked like he was maybe 90kg. A background in powerlifting when younger and has been doing it on and off for a very long time. That wasn’t 1RM, he lifted it 5 times in succession and that was after listing 180kg 5 times.
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That’s impressive, all the more so if he was dead 
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I posted that and realised I was out with my maths
I was 11 stone for years doing tri 70 kg
I’ve just passed 80 an will stop at 82.5 … 13 stone. It’s probably nearer 15.5 but unless your competing it doesn’t really matter I guess.
I worked with a champion dead lifter 10? Years ago.
14st 4 ( 200 lbs ) max dead lift 300 kg ! He could lift 200 for sets of 10! No drug testing of course !!
200 is my best at about 13.5 st, but I certainly wasn’t 60 at the time!
I’m more interested in how many times I can lift xxx for reps in an hour, but I’m weird apparently !
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Now that’s a whole new level !
But that weight certainly feels dead on the floor
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