*** The 2013 Gym Rats Thread ***

I know you guys hate on it, had the discussion about it a while back on here, but just started 5/3/1 with BBB this week. Thought i'd give it a bash.

I've always trained for strength so i've never done anything over 5 reps with a barbell before. Did the 5x10 OHP on Monday and 5x10 Squats yesterday, hells horses i've got some serious DOMS today! My whole body is wrecked lol.

Feels good though in a masochistic sort of way! :p
 
I'm using this for cutting so i'm starting at 40% with strict 1min rest times to make it quite high intensity cardio focused.

Also supersetting the BBB OHP/Bench sets with sets of 10 chins, was very hard to do sets of 10 OHP followed by 10 chins while sticking to 1min rest time, couldnt quite manage it on the last couple sets. Hoping that will improve over the next few weeks.

Then did 5x10 dips on the OHP day and 5x10 GM's on the squat day as the assistance.
 
Could someone suggest another compound exercise in replacement of deadlift's. I can do them but my lower back is weak and holds me back from adding weight. I intend to keep at the deadlifts. But it would just be nice to have something else that is less stressful to my lower back. OHP maybe?

Currently doing:
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8

http://forums.overclockers.co.uk/showthread.php?t=18497855
 
Bent over Rows with a Barbell (better than single arm rows)
Chin Ups
Pull Ups
Lat Pull Down
Tbar Rows

I tend to do all of the above on my back workout days.
 
Jack Bauer said:
Could someone suggest another compound exercise in replacement of deadlift's. I can do them but my lower back is weak and holds me back from adding weight. I intend to keep at the deadlifts. But it would just be nice to have something else that is less stressful to my lower back. OHP maybe?

Currently doing:
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8

http://forums.overclockers.co.uk/showthread.php?t=18497855
Click to expand...

BB Bent Over Rows, these should definatly be in your routine.

RDL?
 
Jack Bauer said:
Could someone suggest another compound exercise in replacement of deadlift's. I can do them but my lower back is weak and holds me back from adding weight. I intend to keep at the deadlifts. But it would just be nice to have something else that is less stressful to my lower back. OHP maybe?

Currently doing:
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8

http://forums.overclockers.co.uk/showthread.php?t=18497855
Click to expand...
Just a quick post to point out that having a weak lower back isn't really a thing. You shouldnt be loading it or requiring it to move any weight.

What you really have is a dysfunctional core and an inabliity to generate spinal spinal stiffnes using the appropriate muscles. This is a skill issue.
 
MoNkeE said:
Bent over Rows with a Barbell (better than single arm rows)
Chin Ups
Pull Ups
Lat Pull Down
Tbar Rows

I tend to do all of the above on my back workout days.
Click to expand...
Could you elaborate on this part please, or is this just how you feel about them?

edit: i would also throw in standing cable rows.

I need to try BoR's again really, before I found I was cheating to easily and jerking the weight up, poor mind muscle linking before, much better now.
 
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Cheers for the suggestions! I will see how I get on with some of them.

icecold said:
Just a quick post to point out that having a weak lower back isn't really a thing. You shouldnt be loading it or requiring it to move any weight.

What you really have is a dysfunctional core and an inabliity to generate spinal spinal stiffnes using the appropriate muscles. This is a skill issue.
Click to expand...

I'm not disagreeing as I know nothing on the subject and I am sure you are right at least inpart. But that said, I did injure my back when horse riding about 15 years ago and it has never been the same since. I never went to the doctors about this as it is generally very mild unless worked and as I have never had a manual job I didn't really notice apart from the odd time I lift something wrong. However, when deadlifting I can feel it straight away and basically I have tried to avoid making it worse. I have asked people to check my form and in general I am told it is good. Will try to post videos at some point.

That said, I am sure I will have a poor core as well :rolleyes: I will stick with the deadlifts at a low weight and hopefully things will improve.
 
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The question is, do you REALLY trust whoever it was to comment accurately on your form?

In my experience, for any given gym, I'd say there was about a 0.5% chance of finding someone who could point out the basics. Finding someone who could tell you how to avoid pain? Nope%
 
Lastest comments were from a slightly remote family member who has been lifting for 15 years. But this means nothing really as I could say it was santa :)

In general he indicated that my back remained nice and straight and everything was in line. I am passing the bar over my knees well and loading in the right order. Corrected me on a couple of things like keeping my head up and ensuring my hands were equally spaced on the bar. After all of this I could still just feel a slight pull which increases with weight. As above, I will post videos as the more comments the better really.
 
Yep video will help.

You want to keep your head inline with your spine, not up, although this can be more personal preference based its generally advised to keep it inline.

Don't 'just do light deadlifts', work on your core, what are you doing to train your core? I've had a pain in my back for over a year now, couldnt deadlift at one point, extra core work and making sure i was lifting corectly helped me get back in to it.
 
Bands = myprotein or pullum sports. Green is a very good all rounder, and reds are great for between to light and green. The myprotein bands come in pairs so are better value for money, however there longevity is as yet an unknown.

Foam roller = amazon search for the grid, or for immense sadomasochism go with free fallers choice of the rumble roller
 
On the subject of carbs and muscle gain.

Lets say your in a calorie surplus, enough so that every week or two you are seeing weight increases on the scales.

However your carbs are still moderate to low. Does this effect your potential muscle gains? Or is simpy a calorie surplus and adequate protein enough?
 
opethdisciple said:
On the subject of carbs and muscle gain.

Lets say your in a calorie surplus, enough so that every week or two you are seeing weight increases on the scales.

However your carbs are still moderate to low. Does this effect your potential muscle gains? Or is simpy a calorie surplus and adequate protein enough?
Click to expand...

Moderate to low..id say that being 100g-200 daily. Ive never been a big carb eater...and always tried to increase calories via the fat method. Ive read somewhere in the past that you need 100-150 daily carbs minimum to perform at your best and keep your muscles fueled enough with glycogen, so ive tended to keep that as a minimum unless ive been really trying to get the fat off. Youll find that going below 100 your training might suffer in strength due to lack of energy...but Ive never found that too much as long as ive been consuming plenty fats. Could be a debatable statement, but energy is energy wheather its from fat of carbs as long as you consume a minimum ammount of carbs to start with.
 
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Holy crap idk if it's because I've started taking supplements or because I was using straps for the first time or if I've just gotten stronger. But today was back day and I was doing 120 x 3 x 5 deadlifts and holy crap the bar was moving so fast. Felt awesome. Next week: 125 x 3 x 5. Going to keep upping 5KG a week, till I struggle, then 2.5KG.
 
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