* The 2017 Gym Rats Thread *

CaptainRAVE · 27 May 2017 at 15:09

GSVBagpuss said:
It's 1RM testing week for me on reiyushins programme - what's the top tips for working up to a test and being warmed up enough but not too tired?

warmupreps.com

CaptainRAVE · 27 May 2017 at 19:13

What can I do to substitute front squat? Lots of leg extensions? I can still do back squats.

mrthingyx · 27 May 2017 at 22:12

CaptainRAVE said:
What can I do to substitute front squat? Lots of leg extensions? I can still do back squats.

Deficit Bulgarian split squats...

Somnambulist · 27 May 2017 at 22:18

CaptainRAVE said:
What can I do to substitute front squat? Lots of leg extensions? I can still do back squats.

If you're doing them to emphasise the quads then if you have the equipment, belt squats are fantastic (JTS have most of their athletes do them if they're lacking strength in the quads) as long as you don't let the knees drift back, or a decent hack squat machine.

Pigeon_Killer · 27 May 2017 at 22:20

WSM couldn't be closer going in to the final day :eek:

Eddie's .5 of a point ahead of Shaw who's 3 points ahead of Thor after the first day.

GSVBagpuss · 28 May 2017 at 06:51

CaptainRAVE said:
What can I do to substitute front squat? Lots of leg extensions? I can still do back squats.

Why do you need a substitute?

tom_e · 28 May 2017 at 15:28

WSM winner is.....

EDDIE HALL!!!!

Pigeon_Killer · 28 May 2017 at 16:09

GTFI Eddie!

Absolutely dominated the static events but finishing third in the pull won him the title and 1 rep on the squats cost Thor the title.

GiraffePencils · 28 May 2017 at 16:47

I'm doing the SL plan, so not a proper hypertrophy routine, but was wondering that I might not be eating enough as my weights pretty constant since I started.
I'm pretty relaxed with my diet as I only really count my protein intake and mostly get that through food rather than supplement.
Should I expect my weight to increase on SL?

CaptainRAVE · 28 May 2017 at 18:03

GSVBagpuss said:
Why do you need a substitute?

Inflamed AC joint in my shoulder and the bar sitting on top of it is a big no no at the moment. A bit disappointing (mainly due to not being able to hit my chest), but will find a way to work around it. Will hopefully avoid a steroid injection into it.

spluff · 28 May 2017 at 18:47

GiraffePencils said:
I'm doing the SL plan, so not a proper hypertrophy routine, but was wondering that I might not be eating enough as my weights pretty constant since I started.
I'm pretty relaxed with my diet as I only really count my protein intake and mostly get that through food rather than supplement.
Should I expect my weight to increase on SL?

I'm no expert but if your diet is right and you are losing fat and gaining muscle you wont see much changes in body weight..... u don't want to gain extra fat for weight.....
Just see how your body is growing and belt size round waist

GiraffePencils · 28 May 2017 at 19:07

Alright, well waist is same,
But t-shirts are getting tight round the chest and jeans round the thigh
So hopefully I'm going in the right direction

CaptainRAVE · 28 May 2017 at 19:10

GiraffePencils said:
Alright, well waist is same,
But t-shirts are getting tight round the chest and jeans round the thigh
So hopefully I'm going in the right direction

The problem is when suits and shirts no longer fit. Bigger clothing generally result in longer sleeves, trousers etc. that don't solve the problem.

GSVBagpuss · 28 May 2017 at 21:14

CaptainRAVE said:
Inflamed AC joint in my shoulder and the bar sitting on top of it is a big no no at the moment. A bit disappointing (mainly due to not being able to hit my chest), but will find a way to work around it. Will hopefully avoid a steroid injection into it.

Ouch, that sounds nasty. Hope it heals up soon

GSVBagpuss · 28 May 2017 at 21:16

I discovered the worlds greatest stretch today - hang from a pull up bar with feet just on ground and feel your lats and triceps love you

CaptainRAVE · 28 May 2017 at 21:43

GSVBagpuss said:
Ouch, that sounds nasty. Hope it heals up soon

Thanks

It is quite sore and because it is a ligament it is more difficult to treat. Flared up during my rest period too for no apparent reason

At least I can do most everything other than chest work and front squats.

GiraffePencils · 28 May 2017 at 21:47

CaptainRAVE said:
The problem is when suits and shirts no longer fit. Bigger clothing generally result in longer sleeves, trousers etc. that don't solve the problem.

Scotland here,
Kilts scale alright with thigh size

The Chemist · 28 May 2017 at 21:53

Damn I come back from Sarajevo to see everyone in the gym walking around with the gallon water bottles and training masks? Also dslr cameras and tripods carried by (for a lack of a better term), normal looking dudes/

Somnambulist · 29 May 2017 at 08:11

GiraffePencils said:
I'm doing the SL plan, so not a proper hypertrophy routine, but was wondering that I might not be eating enough as my weights pretty constant since I started.
I'm pretty relaxed with my diet as I only really count my protein intake and mostly get that through food rather than supplement.
Should I expect my weight to increase on SL?

Training just creates the environment for favourable body composition changes; if you're a beginner and dieting at anything other than a snail's pace, then your weight will go down while you get your noob gains (because fat can be lost way quicker than muscle can be gained) and if you wanted to grow then your weight has to go up. With newbies the first few weeks of training cause more in the way of neuromuscular adaptations than anything else, then the hypertrophy starts occurring thereafter. If your weight hasn't changed after several weeks then if your aim is to grow, eat more.

GiraffePencils · 29 May 2017 at 08:35

Somnambulist said:
Training just creates the environment for favourable body composition changes; if you're a beginner and dieting at anything other than a snail's pace, then your weight will go down while you get your noob gains (because fat can be lost way quicker than muscle can be gained) and if you wanted to grow then your weight has to go up. With newbies the first few weeks of training cause more in the way of neuromuscular adaptations than anything else, then the hypertrophy starts occurring thereafter. If your weight hasn't changed after several weeks then if your aim is to grow, eat more.

Alright, well I'm 3 months in, and i'm still around 74 kg which I've been since the start really.
I'll add some food

Also, new deadlift best today, 100kg

Grip barely held through haha

*** The 2017 Gym Rats Thread ***

* The 2017 Gym Rats Thread *