*** The 2015 Gym Rats Thread ***

Status
Not open for further replies.
Delvis said:
A few people on here have an excel spreadsheet, I'm sure someone can link it up at some point.
Click to expand...

I believe the base template is a 4 day routine, but I was actually thinking of a doing a 2 day version which Wendler said he was running himself. It's a Monday/Friday thing. Here is the one I am thinking of: 2 Day 5/3/1

Maybe some people will scoff at it, but he said he was getting good results with it. I'm just thinking it will give me some more family time, since currently I am spending 3 evenings a week in the gym and leaving my wife at home with the kids. Would be interesting to see what you guys think about that.

Will be a while before I cross that bridge though, going to stick to linear progression for as long as I can to keep the gains coming.

T1Cybernetic said:
This is a cool little tool /calculator for 5/3/1 too - http://www.strstd.com/

Someone linked it when looking for a 1 rep max calculator, It's so simple even I can use it :P
Click to expand...

I actually already have that site saved in my favourites so I can tell when my lifts are classified as intermediate :D. It's a cool little site, I always send it to people when they are asking if they should switch to an intermediate routine (it's not an exact science of course, but it's a general indicator). The only thing is the blackironbeast one has loads more options if you want to tweak the general template.
 
Remember someone like Wendler is a professional, on gear and has the ability of having cutting edge nutritional intake.

If you can achieve 50% of what he has then you're doing well. At our level (high level amateurs) with wills scores hovering around 400 mark we are a fair bit away from needing to worry about the minutiae of programming semantics.

You've got to make it fit in your lifestyle. Doing something is better than not doing anything at all. Just make it work for you and be honest to yourself and work hard and push yourself.
 
Delvis said:
It is a four day routine yes...Doing it twice a week though would be pretty demanding, particularly on the AMRAP sets seeing as you'll be doing two compounds at max effort.
Click to expand...

I think I know what you mean, normal AllPro has Heavy-Medium-Light days, and a version with just 2 Heavy days, and it was tough as hell. I guess it's like Freefaller says, it's no problem if you're on dat dere...:p
 
Pretty much.

It's do-able, but I'd be tempted to alter the sessions around each cycle, so if you did Deadlifts and OHP for your AMRAP last cycle, I'd swap it so you did OHP then Deadlifts for instance...However I guess it depends on which one you want to give preferential treatment.
 
FutileBreadMachine said:
I think I know what you mean, normal AllPro has Heavy-Medium-Light days, and a version with just 2 Heavy days, and it was tough as hell. I guess it's like Freefaller says, it's no problem if you're on dat dere...:p
Click to expand...

The 2 day version is pretty decent for people who don't have a lot of time to spend in the gym as it's spread over two weeks rather than weekly like the normal 5/3/1 variants are designed. So in week one you do Squat 5/3/1 and deadlift as accessory and bench 5/3/1 and OHP as accessory. The following week the structure is flipped. After the first 2 weeks you then progress in your 5/3/1 rep scheme (week 1-2 = 5 rep(+), week 3-4 = 3 rep(+), week 5-6 = 1 rep(+)). With this template though there is almost no reason to deload unless you get injured or you feel it's necessary.

Progress will be significantly slower, even more so at lower stages of lifting (beginner, novice, intermediate) compared to advanced or elite lifters, but unless that's something you're really fussed about, or you're incredibly competitive, then it doesn't really matter. Lifters such as GBPF Tony Cliffe only trains twice a week and he's a world class athlete that recently competed in the IPF world championships.
 
Last edited:
Dreamforger said:
The 2 day version is pretty decent for people who don't have a lot of time to spend in the gym as it's spread over two weeks rather than weekly like the normal 5/3/1 variants are designed. So in week one you do Squat 5/3/1 and deadlift as accessory and bench 5/3/1 and OHP as accessory. The following week the structure is flipped. After the first 2 weeks you then progress in your 5/3/1 rep scheme (week 1-2 = 5 rep(+), week 3-4 = 3 rep(+), week 5-6 = 1 rep(+)).

Progress will be significantly slower, even more so at lower stages of lifting (beginner, novice, intermediate) compared to advanced or elite lifters, but unless that's something you're really fussed about, or you're incredibly competitive, then it doesn't really matter. Lifters such as GBPF Tony Cliffe only trains twice a week and he's a world class athlete that recently competed in the IPF world championships.
Click to expand...

Ah, that's how it's done on two weeks...Defo not designed for people at our levels really due to the slower progression?
 
Delvis said:
Ah, that's how it's done on two weeks...Defo not designed for people at our levels really due to the slower progression?
Click to expand...

In terms of progression, especially at our levels, then no. But if someone isn't too fussed about that, has injuries, has trouble recovering, or just doesn't have much time to go to the gym then it's perfect. But for someone who can train more frequently and can progress more frequently too then there are definitely better alternatives.
 
Gym rats I need your help!

Lately (read last couple of years) I've noticed the fashion industry has shifted towards ridiculously tight leg wear as a result I'm struggling to find some shorts that fit. I'm sure others here have a similar problem when it comes to buying clothes so... where do you go?!

I'm looking for some cargo shorts for my holidays, not bothered about brand and to be honest colour isn't really that high priority just something that fits! I tried on some 36 waist today which are way too big around the waste bit then they are still tight - what the f! Arrrgghgh - help!
 
Next Cargo shorts work quite well for me, but then my legs aren't massive compared to some.

Failing thatm I found a nice shop in the states when I was there ;)
 
This may sound stupid, but is there any legal requirements for gym temperatures? i ask because I go to a chain gym, the air conditioning system has been broken for months and when it works its purely pathetic and the recent heat is mentally driving me insane. I literally walked in did a set of chins and started to sweat.
 
Quinnaay said:
This may sound stupid, but is there any legal requirements for gym temperatures? i ask because I go to a chain gym, the air conditioning system has been broken for months and when it works its purely pathetic and the recent heat is mentally driving me insane. I literally walked in did a set of chins and started to sweat.
Click to expand...

My gym (pure) air con is knackered just get on with it, I was literally ****ing last night with sweat
 
Quinnaay said:
This may sound stupid, but is there any legal requirements for gym temperatures? i ask because I go to a chain gym, the air conditioning system has been broken for months and when it works its purely pathetic and the recent heat is mentally driving me insane. I literally walked in did a set of chins and started to sweat.
Click to expand...

lol....Ours has two fans, get on with it man :p
 
I suppose it does depend on what you're paying for the gym though - when I was a member of £17.95 a month gym group I think I'd have taken that in my stride. Now I'm paying £70 a month for Virgin Active I have higher expectations.
 
Quinnaay said:
This may sound stupid, but is there any legal requirements for gym temperatures? i ask because I go to a chain gym, the air conditioning system has been broken for months and when it works its purely pathetic and the recent heat is mentally driving me insane. I literally walked in did a set of chins and started to sweat.
Click to expand...

Air conditioning? Get you and your fancy gym. The one I go to has a door and some windows, that's as high tech as it gets there. I just accept that I'm going to sweat buckets and get on with it.

If it's a really big deal for you then have to investigated whether there are any other options locally instead?
 
Status
Not open for further replies.
Back
Top Bottom