* The 2015 Gym Rats Thread *

Cookeh · 31 Mar 2015 at 14:43

GSVBagpuss said:
How dare you sir!

Surely that's a compliment!

If you can rep out so well on your current '90%', are you sure that the 1RMs you have aren't actually lower than your 'true' 1RMs?

shroomz said:
Cookeh if you have a couple of years left and want to make it happen, start a fb group, get chatting to folk at the gym and outside, we were *exactly* the same, with a minimum of 10 too. Our facilities were pretty good though because our uni shared them with the Hearts football team, looks like you might have some more challenge there...

Final year thankfully. Yeah, our equipment is dire - the first two years I was at uni we didnt even have a power rack, just a Smith - wasn't an issue back then as I was bouncing from gymbro split to gymbro split. Really annoying, as the other local Uni has five power racks, 10 oly bars and so much better plates - and thats in their smaller gym.

PermaChanged · 31 Mar 2015 at 15:03

Freefaller said:
Because I am an idiot and didn't pay much attention to rehab well over a year. However they are still not normal. They will never be normal until I have an operation, and at the moment I'm not bothered about it enough.

Thanks for that, filled with confidence for a full recovery now

I have been doing what the physio suggested, but it almost seems futile at the moment with how utterly useless it feels.

Freefaller · 31 Mar 2015 at 15:12

Everyone is different so chances are you'll make a full recovery if you caught it early enough. I didn't and ignored it

I'm recovering now - but I'll never have shoulders the strength of Klokov

PermaChanged · 31 Mar 2015 at 15:13

Caught it early enough in what sense? I went straight up to A&E to have it relocated/reduced and was stuck in a sling for the first 10 days

Freefaller · 31 Mar 2015 at 15:14

I had the same thing, but then just did enough physio to make the pain go away and then stopped doing it. So if you keep it up, lots of RC work and shoulder mobility sounds like you'll be fine

GSVBagpuss · 31 Mar 2015 at 15:22

Cookeh said:
Surely that's a compliment! If you can rep out so well on your current '90%', are you sure that the 1RMs you have aren't actually lower than your 'true' 1RMs?

Have just read that the 90% may be only for the first cycle. Don't get me wrong, I love cardio but I think I'll remove the 90% scaling from now on

Dreamforger · 31 Mar 2015 at 16:06

GSVBagpuss said:
Have just read that the 90% may be only for the first cycle. Don't get me wrong, I love cardio but I think I'll remove the 90% scaling from now on

Don't underestimate the % reduction. I started running it for deadlifts after a 2 month break and started off with a 1rm of 130kg, TM of 117.5kg, after 7 weeks and pulling 115kg for 3 ( or on my 3 week) I pulled a 150kg. And that was with me pulling the specified weight within 6-9 rep range (because that's what an had in me each week). If you feel you have too much left in you, stop at rep 8 or 9 and throw in singles at your training max. If still not feeling you've done enough do your first set again. I'd promote his approach more rather than just removing your % cap because your first cycle was easy.

The Chemist · 31 Mar 2015 at 19:47

Somnambulist said:
IIFYM isn't a diet.

Post noob gains and if you're not that fat, a moderate to large deficit will mean your unlikely to make much in the way of strength gains; most people just aim to keep what they have and don't try and up all their lifts unless they're feeling amazing on a particular day. A couple of months dieting and preserving lifts (the amount of work needed to maintain an adaptation is a lot less than the amount of work needed to get it in the first place) isn't much in the grand scheme of things, especially when gaining cycles last several times as long.

Ah I see... I wasn't using iifym as a "diet" per say, just found it an easy way to work out my daily macros and track how much I was eating...

shroomz · 31 Mar 2015 at 20:42

Freefaller said:
I had the same thing, but then just did enough physio to make the pain go away and then stopped doing it. So if you keep it up, lots of RC work and shoulder mobility sounds like you'll be fine

Friend just text me to say he popped his shoulder kayaking today, he's at the hospital getting it set now

Freefaller · 31 Mar 2015 at 21:02

GSVBagpuss · 31 Mar 2015 at 21:25

Dreamforger said:
Don't underestimate the % reduction. I started running it for deadlifts after a 2 month break and started off with a 1rm of 130kg, TM of 117.5kg, after 7 weeks and pulling 115kg for 3 ( or on my 3 week) I pulled a 150kg. And that was with me pulling the specified weight within 6-9 rep range (because that's what an had in me each week). If you feel you have too much left in you, stop at rep 8 or 9 and throw in singles at your training max. If still not feeling you've done enough do your first set again. I'd promote his approach more rather than just removing your % cap because your first cycle was easy.

Cheers, good info from someone who's tried it. May stick at it then. Higher reps does give more hypertrophy I suppose

Somnambulist · 31 Mar 2015 at 22:39

The Chemist said:
Ah I see... I wasn't using iifym as a "diet" per say, just found it an easy way to work out my daily macros and track how much I was eating...

Ah right, nothing wrong with that - it's what most of us do - although obviously there are fairly sensible guidelines to follow in terms of protein/carb/fat levels for maximising lean mass retention, exercise performance and stuff like that. Ultimately macros translate to calories (p & c are 4kcal/g, fat is 9kcal/g IIRC) so it all ends up being the same thing anyway, macros are just more useful for people who care about what their weight loss/gain comes from.

mad_allan · 1 Apr 2015 at 08:20

Quick question rwgRding protein intake.

Should I be looking at .8-1.2g per kg or pound? So many conflicting articles around

Zatoichi.uK · 1 Apr 2015 at 08:20

Per pound generally.

PermaChanged · 1 Apr 2015 at 08:44

Freefaller said:
I had the same thing, but then just did enough physio to make the pain go away and then stopped doing it. So if you keep it up, lots of RC work and shoulder mobility sounds like you'll be fine

Sweet, I'll just keep doing what I'm doing and hopefully get back some strength. It feels awful going from a barbell OHP of ~50kg to struggling to lift a 2.5kg dumbbell overhead!

mrthingyx · 1 Apr 2015 at 08:44

mad_allan said:
Quick question rwgRding protein intake.

Should I be looking at .8-1.2g per kg or pound? So many conflicting articles around

Zatoichi.uK said:
Per pound generally.

Go for around 1.6g/kg... IMHO this allows you to get enough carbs and fat into your diet for gains, and should be sufficient for shredz, too.

I read an article by one of Eric Cressey's contributors who suggested somewhere between 100-130g/day on average, as his tehsis was the body processes nutrition more efficiently when the macros (fat carbs and brotein) are elevated in balance...

:confused:

Eat as much as you want, to be honest... and as much as will make you feel human...

Gamefreak501 · 1 Apr 2015 at 08:58

On my stronglifts program, I'm trying to get roughly the following:

3300 kcals/daily
165-247g Protein
300-414g Carbohydrates
75-120g Fats

So far it's working quite well. Although because my strong lifts program is in such early stages, I am on the second week and I am no longer getting doms! I guess they'll come back when I start getting a lot heavier.

mrthingyx · 1 Apr 2015 at 10:08

Gamefreak501 said:
On my stronglifts program, I'm trying to get roughly the following:

3300 kcals/daily
165-247g Protein
300-414g Carbohydrates
75-120g Fats

So far it's working quite well. Although because my strong lifts program is in such early stages, I am on the second week and I am no longer getting doms! I guess they'll come back when I start getting a lot heavier.

Diet will have an influenxe on DOMS, but your first and second week reductions will come as a result of tissue adaptation...

Quinnaay · 1 Apr 2015 at 10:13

Gamefreak501 said:
On my stronglifts program, I'm trying to get roughly the following:

3300 kcals/daily
165-247g Protein
300-414g Carbohydrates
75-120g Fats

So far it's working quite well. Although because my strong lifts program is in such early stages, I am on the second week and I am no longer getting doms! I guess they'll come back when I start getting a lot heavier.

Wow lol with macros like that pizza erry dayyyy

Mr.Stu · 1 Apr 2015 at 10:27

Gamefreak501 said:
On my stronglifts program, I'm trying to get roughly the following:

3300 kcals/daily
165-247g Protein
300-414g Carbohydrates
75-120g Fats

So far it's working quite well. Although because my strong lifts program is in such early stages, I am on the second week and I am no longer getting doms! I guess they'll come back when I start getting a lot heavier.

I only had DOMS for first 2 weeks too. I'm on week 20+ now and no longer get DOMS unless I add in new accessory exercises. (E.g. got DOMS after first week of adding dips).

*** The 2015 Gym Rats Thread ***

* The 2015 Gym Rats Thread *