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Power lifting for programmers
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submitted
4 days ago* (last edited 4 days ago)
by
jet@hackertalks.com
to
c/interesting@hackertalks.com
Lift so you can sit.
summerizer
- Aim: improve desk-focused life by improving the desk-focused body via powerlifting.
- Issue: long desk hours drive posture pain, back issues, and RSI patterns.
- Ergonomics alone stays reactive; strength work builds resilience.
- Safety: over 18 and medically cleared.
- Baseline: years of posture-related back problems and recurring physio visits.
- Principle: prevention beats repeated fixes after flare-ups.
- Powerlifting fit: heavy barbell work gives high return for limited gym time.
- Analogy: lifting acts as a contract test between brain intent and body reality.
- Core novice arc:
- Rapid linear loading: about +2.5 kg (~5 lb) each gym session at the start.
- Timeline: months to ~1 year of fast progress; early gains are "newbie" gains.
- Capacity: within ~1 year, reach ~80% of long-term lifting capacity.
- Mechanism: early progress is skill and proprioception, plus some muscle.
- Primary lifts for desk-work damage:
- Squat: neutral neck, shoulders back/down, braced core, pelvis-to-legs linkage.
- Squat point: with correct mechanics, knee ligaments take no stress in the lift.
- Press/bench variants: build upper-back and shoulder strength against rounding.
- Deadlift: train posterior chain and safer picking-up mechanics for the back.
- Simple template (Starting Strength-style novice focus):
- Train ~3x/week with squat, press, and deadlift as the base.
- Work sets: 3 sets of 5 reps per lift, with ~1 minute rests between sets.
- Session length: ~30 minutes; most time is rest between heavy sets.
- Recovery rules:
- Heavy weights need rest days; daily training breaks recovery.
- Eat, sleep, rest; add a little weight next session; watch body feedback.
- Long-run view:
- Consistency matters more than perfect program details.
- Complexity can come later; the basic barbell lifts compound over time. References
- [00:01] I Didn’t Start Weight Lifting Because I Wanted to Be Strong — https://www.thecut.com/2022/02/casey-johnston-didnt-start-weight-lifting-to-be-strong.html
- [00:01] Starting Strength: Basic Barbell Training, 3rd edition — https://aasgaardco.com/store/books-posters-dvd/books/starting-strength-basic-barbell-training/
- [00:15] A Physical Education — https://www.grandcentralpublishing.com/titles/casey-johnston/a-physical-education/9781538773253/