*** The 2011 Gym Rats Thread ***

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Right, think I need to change something.

I've been doing stronglifts for a couple of months and I've found that whilst my core/legs have improved, my upper body strength hasn't. This might well be related to not eating as much as I should be at times, but i've started to rectify that now and I want to get better results.

Would I be better off changing the routine so that I focus more on upper body? The main problem I have is that I seem to have really poor shoulders/arms so I'm a bit unbalanced - I've certainly got a fairly good amount of muscle mass on my pecs anyway but my bench press is terrible (55kg 5 x 5, ~71kg BW) and when bench pressing I never seem to do/feel anything on my pecs, no matter what form I use! Shoulder press is also poor, yet on the other hand I'm squatting a more reasonable 117.5kg 5x5.

Ultimate goal is to improve physique and do training that will complement running/cycling/swimming, so the large amount of squatting is probably beneficial for the latter, but I'd like to improve my shoulders/arms so that I have a better physique.
 
oli collett said:
Right, think I need to change something.

I've been doing stronglifts for a couple of months and I've found that whilst my core/legs have improved, my upper body strength hasn't. This might well be related to not eating as much as I should be at times, but i've started to rectify that now and I want to get better results.

Would I be better off changing the routine so that I focus more on upper body? The main problem I have is that I seem to have really poor shoulders/arms so I'm a bit unbalanced - I've certainly got a fairly good amount of muscle mass on my pecs anyway but my bench press is terrible (55kg 5 x 5, ~71kg BW) and when bench pressing I never seem to do/feel anything on my pecs, no matter what form I use! Shoulder press is also poor, yet on the other hand I'm squatting a more reasonable 117.5kg 5x5.

Ultimate goal is to improve physique and do training that will complement running/cycling/swimming, so the large amount of squatting is probably beneficial for the latter, but I'd like to improve my shoulders/arms so that I have a better physique.
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Your bench setup most probably not right. Is that 55kg inc bar or plus? Whats your shoulder press numbers? Might not be as bad as you think shoulders are pretty small muscles really.

Either way, I was in a very similiar situation until last week. I've always felt very little pec activation on flat bench, and preferred crossovers and flyes for chest work. However, there was an AWESOME video posted somewhere in this thread by Morba/Tank I think that explained the bench setup very very well.

The most important thing I found was removing my shoulders from the equation, and making sure my legs were well planted. All of a sudden last week I got in this position where it felt like my chest was doing the work and not my tris/arms so much and bam, my bench went up 15kg in one session! Thats how bad my form was before clearly!

Will try and find the vid for you.......


EDIT: Here we go. The whole channel is brilliant but take the time to watch the whole bench series and try your best to implement the key points from them.

http://www.youtube.com/user/EliteFitnessSystems

 
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Chris1712 said:
Your bench setup most probably not right. Is that 55kg inc bar or plus? Whats your shoulder press numbers? Might not be as bad as you think shoulders are pretty small muscles really.

Either way, I was in a very similiar situation until last week. I've always felt very little pec activation on flat bench, and preferred crossovers and flyes for chest work. However, there was an AWESOME video posted somewhere in this thread by Morba/Tank I think that explained the bench setup very very well.

The most important thing I found was removing my shoulders from the equation, and making sure my legs were well planted. All of a sudden last week I got in this position where it felt like my chest was doing the work and not my tris/arms so much and bam, my bench went up 15kg in one session! Thats how bad my form was before clearly!

Will try and find the vid for you.......


EDIT: Here we go. The whole channel is brilliant but take the time to watch the whole bench series and try your best to implement the key points from them.

http://www.youtube.com/user/EliteFitnessSystems

Click to expand...

Inc. Bar! It is really odd because i'll see lads go on there who look nowhere near my size and make me look awful. Shoulder press I've been doing 35kg 5x5. I'm sure it is mainly a form issue for the bench but i've just not been able to figure it out yet, I'll have a look at the vids though, cheers!
 
How does this look for a diet for losing weight?

10:30am: Asda BREAKFAST CEREAL Porridge Oats, SmartPrice
MILK Semi Skimmed, Average

1:00pm
Workout: 10min CV 40minute medium/High intensity weights (shoulder/triceps)

2:00pm
Lunch
Myprotein Whey Protein with water
Asda BREAD Pitta, Wholemeal x2
TUNA Chunks, In Spring Water, Average, Drained
Asda SALAD Rocket, Leafy
Hellmann's MAYONNAISE
SATSUMAS Fresh, Raw x 2

Dinner- 5:45pm
Sainsbury's CHILLI Con Came
Sainsbury's BEANS Kidney, Red, In Chilli Sauce
TOMATOES Chopped, Canned, Average
Broccoli raw
Cauliflower raw

Late 8:30pm
Sainsbury's CHEESE Cottage, Natural, Organic

On my dinner i usually make a fresh one myself but going away so didn't really fancy making a whole one and foregot to get my frozen turkey out the freezer :/.

Also would people recommend possibly having a light pre-workout snack? Thinking about homemade flap jack (obviously with out the butter and everything)

Thanks
 
Personally I'd cut the milk (doesnt do much for taste/adds calories) and add in some whey in the morning (mixing whey with porridge tastes good too ;)).

Dunno what the calorie count/macros are but looks reasonable enough.
 
Does anyone add anything to their oats to make it more tasty? I go through stages were I really can't stand eating it on it's own so have to add some sugar to it.
 
R5Rich said:
what kind of stuff are you doing in the gym cb_linus?

I have gone off the idea of just getting as strong as possible I want more cardio & fitness much more important to me.

They do a circuit thing at the local leisure center near me literally 30 seconds away on a Thursday so might hit that.

Just need a new gym routine now where I can push it a bit
Click to expand...

Just got back from circuits, quite challenging and fun, basically the room was set up in 8 stations - 7 mats with a different exercise on each, with the 8th being the length of the gym hall, and there were up to 6 people on each station. Went something like this:

2-3 minutes warm up
Run round the gym, with variations including heel kicks and high knees, side-to-sides, then a couple of stretches.

Stations 1
About 1 1/2 minutes (at a guess) per station, 8 stations including exercises such as:
- Sprinting up and down the hall
- Press ups with twist
- Russian twists with medicine ball
- Plank with 1 leg raised
- 4 more different exercises, which can typically include sit-ups, crunches, sprint on the spot, tricep dips,wide & narrow press-ups etc etc.

Then run 5 laps of the hall

Stations 2
- Sprinting up and down the hall
- Another medicine ball exercise (lunges?)
- Another weights exercise (bicep curls possible)
- Another 5 exercises (plank walk-ups etc etc)

Quick rest for some water (about 45 seconds?)

Stations 3
- Sprinting up and down the hall
- Another medicine ball exercise
- Another weights exercise
- Another 5 exercises (burpees, star jumps etc etc)

Cool down exercises:
-Running round the hall
-Burpees
-Running again
-Some stretches

Overall a fantastic all over cardio. I tend to do a bit of weights afterwards (not a body-builder so I just use a few of the non-free weights but I still push myself).

Occasionally one of the trainers does a sessions which includes a bit of sparring (boxing) which adds to the overall work-out I get from doing circuits, but of course your experience will vary depending on the instructor and how much you want to put into it, but going to a class with lots of other people can spur you on and help develop a routine :)

Then on my normal gym day, if I'm not cycling I tend to use the treadmill, rowing machine, bike and cross-trainer with about 4 of the non-free weights (mostly aimed at arms & chest / back, and one for my lower legs - I've noticed some strength increase but mostly I'm fitter from all the cardio :)) - about 50-60 minutes total :)
 
To the poster who's struggling with benching.

Imagine you're trying to hold a pencil between your shoulder blades. Keep this position for the duration of the rep.

Try it with a press up. Shoulders pinned right back and kept there.

For OHP check out some of Rippetoes videos.
 
Azza said:
Does anyone add anything to their oats to make it more tasty? I go through stages were I really can't stand eating it on it's own so have to add some sugar to it.
Click to expand...

I add a drop of honey not a crazy amount just enough to give it a sweet edge
 
Whoop! Great day.

200kg Deadlift again working up from 70kg in reps.
90Kg B.O.R's for 3 sets and 5 reps.
+10kg widegrip pullups 3x5

+50kg Dips :D
Starting at
BW x5
+10kg x5
+20kg x5
+30kg x5
+40kg x5
+50kg x5

Skull crushers
30kg x5
40kg x5
42.5kg x5

All in all great session :D

####Edit, I also upped my weight by 1kg :p :p
 
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The Craig said:
Personally I'd cut the milk (doesnt do much for taste/adds calories) and add in some whey in the morning (mixing whey with porridge tastes good too ;)).

Dunno what the calorie count/macros are but looks reasonable enough.
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Thanks for that, what so just have it with water? And i would do but the only whey i have at the moment is strawberry.
 
Yup I just have it with water. Strawberry tastes better in porridge mixed with milk I'll admit, but chocolates nice just with water :).

Very nice lifts nightmare. I tried some heavier dips the other day and struggled with bw+35 x3 :p.

Did 100kg squats today for 3x5 :p
 
Azza said:
Does anyone add anything to their oats to make it more tasty? I go through stages were I really can't stand eating it on it's own so have to add some sugar to it.
Click to expand...

Try cinnamon, great flavour to add and healthy :)

Changed up my workout slightly today and had an awesome workout. Funny how just changing things slightly really motivates you. So if you're plateauing maybe change things up, try and keep it fresh every 6-8wks :)
 
The Craig said:
Yup I just have it with water. Strawberry tastes better in porridge mixed with milk I'll admit, but chocolates nice just with water :).

Very nice lifts nightmare. I tried some heavier dips the other day and struggled with bw+35 x3 :p.

Did 100kg squats today for 3x5 :p
Click to expand...

Thanks will give it a go tomorrow :) and tell you how i thought it tasted.
 
BennyC said:
To the poster who's struggling with benching.

Imagine you're trying to hold a pencil between your shoulder blades. Keep this position for the duration of the rep.

Try it with a press up. Shoulders pinned right back and kept there.

For OHP check out some of Rippetoes videos.
Click to expand...

Cheers - That video really helped, going to give it a go later this week. I think before when I was trying to pin my shoulders back I was doing more of a shrug (as pointed out in the "wrong" bit of that vid!), hopefully i'll be able to get there now!
 
Today was the first day of my Stronglift 5x5 routine! Really enjoyed the first day.

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

I accidentally got the exercises mixed up and did overhead press instead of squats :o. It doesn't matter too much though as my legs have pretty bad DOMS from doing circuits at work yesterday.


ANYWAY, onto the weights:

I am 6ft1 and weigh 11stone, so as you can imagine i'm skinny!

Benchpressing :- 5x5 at 40KG inc bar, I was concentrating more on technique, as somebody mentioned above I just kept trying to imagine a pencil between my shoulder blades. 40KG is about 80% MAX, I wouldn't be able to do 50KG without a spotter :(

Overhead Press :- 5x5 at 30KG inc bar! I've NEVER EVER done these before, but i've watched plenty of videos etc and started off slowly to get the technique right. I really enjoyed doing these. I 'felt it' all across my shoulders/back of my neck.

Barbell Rows :- 5x5 at 30KG inc bar. Where should you be feeling it when doing this exercise? I felt it in my arms and across the MIDDLE of my back.

Got back and had a can of tuna, 25g protein!


What do you guys think to this then?


I'm back in my room now, after a shower etc and I don't feel like i've gone and done a big workout because usually I go till I get 'pumped' but with stronglifts you don't need to do that. Anybody done the stronglifts before, how did you find it?
 
I take Recovery XS post workout, it's really good stuff.

Per 90g:
Energy: 275.9Kcal
Protein (as-is): 24.3g
Carbohydrates: 50.2g
Fat: 0.3g

Also Provider Per 90g:
Waxy Maize Starch: 50g
Whey Protein Isolate: 27g
Leucine: 5.5g
Glutamine: 4.5g
Creapure®: 3g
Vitamin C: 550mg
Electrolytes: 360mg
Click to expand...
 
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