*** The 2011 Gym Rats Thread ***

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Oh I see, then yeah, you're workout consists of 5x5 on squats then whatever else there is listed with only minimal assistance work.

It might seem like you aren't doing much but you'd be surprised.

An even more extreme example is my powerlifting routine. There is a day when I just do 3x3, and trust me you don't feel like doing an awful lot afterwards (although there are obviously warmups too).
 
i think it would be a lot simpler if you just read this

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

cant say any more than that, its not just doing squats 5x5, there is a lot more to it and its only 3 workouts per week.

this isn't great for building muscle though, its a strength building routine. you know how you look at some guys and think how can they lift that much with so little muscle mass compared to some other guys at the olympics and events/youtube. its because they follow programs like this.

if you wanna be strong do stronglifts, if you wanna be muscular do isolated exercises.

if you wanna be both, do 1 routine for 3 months then the other for 3 months, etc, etc.
 
icecold said:
Great stuff, thanks Morba.
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It's one of those things that I've never really considered, I know you need the ROM and flexibility but not paid it much attention as I can go as low as I need.

Recent events have made me think more about my hips though (wife will need a hip replacement in the near future (shes not 40 yet), brother in law had a hip replacement in '07 (he's 30 now), daughter has a not yet mature hip (but not displysia) and shes only 4 months old.

So well worth everyone dropping a couple of the exercises in before a good squat session, it might improve squat strength or just safety :)
 
shifty_uk said:
Yes, the stronglift 5x5 routine everyone goes on about now and again?
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I don't use it at all. I figured out my own system after reading Starting Strength and articales Elite Fitness Systems.

One week I try to reach my utmost max in lifting. So i go up in singles with deadlifts and squats. Until I reach to most i can lift. So let's say my deadlift is 200kg on that.

The next week I train for explosive power and speed. So I only use 50-60% of the previous week's max. So i only deadlift 100-120kg. But I do 3 sets of 5 reps.
Sometimes I use 5x5 for that.

This applies to all other exercises aswell, for instance on dips during my heavy week I'd go to about 40-50kg on the dipping belt. While on the light week after I'd only use +20/25kg.

I find that with this I get the best mix of strength and explosive power.

The light week also really helps with my healing process and since starting that I'd made good strength gains after injury.

My week for training at the moment looks as follows:
Monday:
Deadlifts
B.O.Rs
Wide Grip Pull ups + belt/weight
Dips + belt/weight
Skull Crushers

Tuesday:
Standing Military Press ( barbbell )
Standing Upright rows
Side lateral Rises
Dumbbell Shrugs

Wednesday:
Off day during heavy week
Cardio day during lightweek

Thursday:
Squats
Stifflegged Deadlifts
Leg Extensions
Leg Press
Toe presses/ calfwork

Friday:
Dumbbell Chest press
Inclined Dumbbell Chest Press
Forward leaning dips
Chin ups +belt/weight
Barbbell Bicep Curls ( God I hate working my biceps. I feel dirty doing it, could be why i've been skipping it most of the time :p )
 
Chris1712 said:
Can I ask whats everyones favourite squat technique/form guide/video? I went straight to Rippetoe but his seems a tad unusual compared to most others I've read/observed etc.

Any recommendations?
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Rippetoe. Get hold of the dvd if you can. So simply explained.

Others tend to give the illusion of having to really push your ass out and didn't focus enough on hip drive I found. It's probably just how the look lifts but in reality it more of a 'collapsing' movement into 'the hole' rather than pushing you ass really far back.
 
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I dont often come close to a tear in the gym, but last night was just pure brute/intense.

The killer was firstly, Muscle Ups; 3 sets of 5
followed by wide grip pull ups, 20kg weighted ( i only weigh just over 70kg)
follwed by close grip pulls ups 20kg weight
 
Got my final HST session of 10's today. I've got crippling core/ab DOMS from my last workout/potentially backbreaking accident on the smith! :eek:
 
I know some of you guys are partial to your mackerel from tins.. How do you keep it from making you stink of fish for hours?!? At work people have been complaining of my eating habits as at 3pm I have tin of mackerel and the smell just clings to me apparently!
 
ergonomics said:
I know some of you guys are partial to your mackerel from tins.. How do you keep it from making you stink of fish for hours?!? At work people have been complaining of my eating habits as at 3pm I have tin of mackerel and the smell just clings to me apparently!
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Tupperware might be your freind, drain it before hand and place in and seal contain. Open and consume by window. :D
 
Back/deadlifts (Plus second day of calf work :p) today.

did 140x3 setsx5 which isn't too bad considering I've not deadlifted in 4+weeks, then tried 140 again and only had 2 reps. Think I'm gonna reduce my sets to 3x5 while cutting.

Also took jack3d again today and didnt really feel it too much, cardio seemed easier to get on with but I had a really itchy face?? lolwut.
 
kai said:
Tupperware might be your freind, drain it before hand and place in and seal contain. Open and consume by window. :D
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There are no windows in the entire building.. just a single front door :( i tried drinking water.. might have to try having a mint after.. but im sure it sticks to my clothes, as someone can be across the other side of the room and say 'does it smell like fish in here?' - even if ive eaten it in the kitchen, thrown it away, and gone into another room!



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The Craig said:
Back/deadlifts (Plus second day of calf work :p) today.

did 140x3 setsx5 which isn't too bad considering I've not deadlifted in 4+weeks, then tried 140 again and only had 2 reps. Think I'm gonna reduce my sets to 3x5 while cutting.

Also took jack3d again today and didnt really feel it too much, cardio seemed easier to get on with but I had a really itchy face?? lolwut.
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the itchy face is due to the beta-alanine 'tingles'. a lot of people experience them actually... i get them in my legs for about 3 seconds throughout my whole workout.. even on 2 scoops of jack3d. but some people report tingles on a single scoop!
 
Only currently doing 1 scoop, dont really want to take more as I'm not sure I need it and it really kills any value of the product even though I can afford these things now I've got a job + lots of expendable income as a student.
 
kai said:
Tupperware might be your freind, drain it before hand and place in and seal contain. Open and consume by window. :D
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Draining is definately your friend. I get sardines in sunflower oil, mix with some tuna, mayo, onion, tomato and have in a sandwhich with some leaves. Was eating it in my house mates car on the way home and she said it smelt a bit :o
 
ergonomics said:
I know some of you guys are partial to your mackerel from tins.. How do you keep it from making you stink of fish for hours?!? At work people have been complaining of my eating habits as at 3pm I have tin of mackerel and the smell just clings to me apparently!
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Eat it all the time so that you constantly smell of it. Eventually people will just begin to think it's you that smells and in time will get used to it. At uni the workshops people used to make a big fuss about it but it was the uni workshops so I didn't really care!

Haven't got a clue how to stop it smelling other than to just buy it in brine/fresh water if you can as opposed to the flavoured sauces.
 
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