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Forum » Weighted dips progression
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Thread: Weighted dips progression

post 1664460953 07-15-2022, 04:45 PM
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Weighted dips progression

Cliffs:

5x5 stronglifts style progression since June. Made it to 97.5 lbs. Stalled twice this week at 100 lbs (5x5x4x3x3 and 5x4x0x0x0).

Deload to ~90 lbs and keep trying? Adjust to 3x5? Avoid destroying shoulders tips welcome.

Bodyweight: ~175. Goal is 135 dip at this weight.
post 1664461613 07-15-2022, 04:55 PM
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post 1664462893 07-15-2022, 05:18 PM
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Originally Posted By LargePeter⏩
This
post 1664463433 07-15-2022, 05:32 PM
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post 1664463633 07-15-2022, 05:37 PM
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Originally Posted By pyrogen⏩
love this gif for me and love you pyro

srs
post 1664463653 07-15-2022, 05:37 PM
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In.

Used to be big into weighted dips. Still am but I don't lift too heavy anymore. PB was +165lbs 3x6

I found that varied progression worked best. I would add weight when I felt I could. You'll just run into a wall constantly trying to add weight to a 5*5, plus that's too low reps for weighted dips. You really don't want to go below 6 imo.

I would do them 2-3 times a week, 3-4 sets. Reps would be anywhere between 12 and 6.
However I'd usually only do 6 rep sets at the end of a higher volume period.

Example

Week 1 3x
2*12
2*10

Week 2 3x
2*10
2*8

Week 3 2x
4*8

Week 4 2x
3*6

Adding weight where I felt able. Volume sets should always be short of failure.
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post 1664464373 07-15-2022, 05:55 PM
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Originally Posted By tvr123⏩
In.

Used to be big into weighted dips. Still am but I don't lift too heavy anymore. PB was +165lbs 3x6

I found that varied progression worked best. I would add weight when I felt I could. You'll just run into a wall constantly trying to add weight to a 5*5, plus that's too low reps for weighted dips. You really don't want to go below 6 imo.

I would do them 2-3 times a week, 3-4 sets. Reps would be anywhere between 12 and 6.
However I'd usually only do 6 rep sets at the end of a higher volume period.

Example

Week 1 3x
2*12
2*10

Week 2 3x
2*10
2*8

Week 3 2x
4*8

Week 4 2x
3*6

Adding weight where I felt able. Volume sets should always be short of failure.
Intradesting scheme. Will end up trying.

I've added in volume by doing max rep bodyweight sets after the 5x5.

How long did it take you to reach 165 lbs? mirin hard
post 1664464723 07-15-2022, 06:05 PM
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Treat it like bench for reps/sets/progression.

If you want to make it kinder on your shoulders, push your feet back and lean forwards. Similarly to how your sit back instead of down when you squat, go forwards instead of down when you dip.

Your forearm stays still and you hinge at the elbow. When your forearm and elbow go back and you move up and down, is when your shoulders get annoyed, just like some people's knees scream at them when they try squatting up and down.
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post 1664465143 07-15-2022, 06:16 PM
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You are the best man, srs.

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post 1664465603 07-15-2022, 06:24 PM
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Careful you don't tear your pecs off your sternum srs. IMO stay slightly above parallel to be safe. It leaves a buffer encase you go a little lower you're only at parallel. Going below will fk you.
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post 1664465883 07-15-2022, 06:32 PM
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Try longer breaks between sets. Pavel Tsatsouline (father of modern kettlebells) said that to build strength you need to take longer breaks between sets. He suggests anywhere between 5 min to 15 minutes between sets. I guess you could try 5 minutes and see if it helps.
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post 1664465903 07-15-2022, 06:32 PM
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Dropping only 10lbs isn’t deloading. Do like BW for 5x5 to deload.

My strongest dips were 180x4 (180x2 on vid) and 135x12. I preferred to rotate every other week different rep ranges, but I always did a burn set with ~90lbs on my heavy days. Did 2 push days. One dips/flies and delts. The other bench, db press, etc.

No set rep ranges. Never deloaded. Just griped it and ripped it every week for a few years.

Started training dips again last year. Not getting even close to those numbers yet, and in fact drop the weighted and just do BW at the end of a push day now. Getting old is weird. Best I’ve gotten recently is 135x5 or 6.
post 1664467793 07-15-2022, 07:30 PM
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Originally Posted By DuracellBunny⏩
Treat it like bench for reps/sets/progression..
Don't even bench srs so unaware. My form is pretty good, mostly chest. Seen a lot of aesthetic improvement compared to a few months ago.
Originally Posted By pyrogen⏩
You are the best man, srs.

cute srs
Originally Posted By Joseph1990⏩
Careful you don't tear your pecs off your sternum srs. IMO stay slightly above parallel to be safe. It leaves a buffer encase you go a little lower you're only at parallel. Going below will fk you.
Never considered that but i think the shoulders would blow first. I go below parallel for bodyweight it doesn't bother me. Para for weighted but i try to avoid the danger zone where your shoulders are forced into heavier role.
Originally Posted By Shortfuze⏩
Try longer breaks between sets. Pavel Tsatsouline (father of modern kettlebells) said that to build strength you need to take longer breaks between sets. He suggests anywhere between 5 min to 15 minutes between sets. I guess you could try 5 minutes and see if it helps.
Usually i do around 4-5 mins lol
Originally Posted By SwagMorris⏩
Dropping only 10lbs isn’t deloading. Do like BW for 5x5 to deload.

My strongest dips were 180x4 (180x2 on vid) and 135x12. I preferred to rotate every other week different rep ranges, but I always did a burn set with ~90lbs on my heavy days. Did 2 push days. One dips/flies and delts. The other bench, db press, etc.

No set rep ranges. Never deloaded. Just griped it and ripped it every week for a few years.

Started training dips again last year. Not getting even close to those numbers yet, and in fact drop the weighted and just do BW at the end of a push day now. Getting old is weird. Best I’ve gotten recently is 135x5 or 6.
5x5 BW seems too low when i can do ~23 reps. Maybe 45 lbs?

mirin your maxes. Got the vid still? I've been binging 135 lb dips on youtube for inspiration srs

Trying to be aggressive and get 135 in a few months rather than a few years lol.
post 1664471083 07-15-2022, 08:49 PM
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Love weighted dips
Certain it made my width double
Currently working sets with hundo 3 sets of 8-10
Occasionally been doing 135 for 6 but form is dog****
post 1664471393 07-15-2022, 08:57 PM
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Agreed with 90 lbs not really being a deload. The weight lifted is close to 300 lbs factoring in bodyweight, so going to +70lbs would be more of a typical 10% deload.

I also would treat it like bench and start varying reps.

For shoulder health, I always like shoulder dislocations.
post 1664472173 07-15-2022, 09:17 PM
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Originally Posted By userCMNWN6Z4V3S⏩
Love weighted dips
Certain it made my width double
Currently working sets with hundo 3 sets of 8-10
Occasionally been doing 135 for 6 but form is dog****
nice
Originally Posted By legbroke⏩
Agreed with 90 lbs not really being a deload. The weight lifted is close to 300 lbs factoring in bodyweight, so going to +70lbs would be more of a typical 10% deload.

I also would treat it like bench and start varying reps.

For shoulder health, I always like shoulder dislocations.
cheers for explanation of the treating it like bench

might try some dislocations
Originally Posted By Joseph1990⏩
Here's how I used to do them to be safe. 135lb
That looks too high from parallel dedsrs
post 1664472553 07-15-2022, 09:25 PM
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It all depends on what muscles you want to emphasize more.

Chest:Lean more forward, yourelbows flared outandfeet behind you.



Triceps:More upright,elbows tuckedand yourfeet under you.



We are watching your progress, so keep pumping and good luck brother!

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post 1664473023 07-15-2022, 09:40 PM
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Originally Posted By Samraiwise⏩
It all depends on what muscles you want to emphasize more.

Chest:Lean more forward, yourelbows flared outandfeet behind you.



Triceps:More upright,elbows tuckedand yourfeet under you.



We are watching your progress, so keep pumping and good luck brother!

The chest version is much kinder on your joints.
Screw nature; my body will do what I DAMN WELL tell it to do!

The only dangerous thing about an exercise is the person doing it.

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post 1664473303 07-15-2022, 09:48 PM
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Originally Posted By IronFeta⏩
That looks too high from parallel dedsrs
It servers the purpose I laid out. 1 1-1.5" buffer from parallel to avoid pecs tearing off sternum.
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