*** The 2013 Gym Rats Thread ***

Question for the regs. Started off green w/Stronglifts 5x5, got to the point where you move to 5x3 to lift moar. Been doing a recomp split of +10% on workout days, -30% on rest days. Starting to get a bit knackered now with my shift pattern, so I've decided to do a '1 on, 2 off' most of the time (i.e. train 3-4 times over 10 days, depending), rather than a strict x3 in 7 days no matter if I'm working days/nights. See my shift rota:

Plan2_zpscf9da411.png


Blue = 8am-8pm
Red = 8pm-8am
Green = 8-4pm
Purple = 12-8pm

So now I only have to go to the gym at 9pm after getting up at 6am the once, no training when on nights (can train before first night shift which is x100 easier than training in between night shifts) etc.

My focus really is on getting lean as fuaaark fairly quickly now, so the extra rest days = bigger cal deficit = should happen quicker. Also my recovery should be better...

I like the idea of sticking to the Stronglifts exercise list (both the main lifts and assistance ones) because it's full body, I'm a noob, and it's all compounds, but I'm on the fence about the rep/set scheme as SL is like, eat eat eat, gainz, moar weight, eat more and I imagine my strength isn't going to go up too much if at all from what it is now given the overall diet trend is fat loss.

Should I stick to 5x3 (which is where I got up to) and like 2-3 sets of either 6-8 or 8-10 for the assistance stuff? I'd be happy to maintain while I cut, it's just I dunno if it's worth doing something a little different, like Berkhan and RPT etc. Yes/no/gtfo?
 
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I don't "like" complaining of my shoulders - it's just that they give me jip and are painful. I still, however, train to try and improve their strength/minimise the pain - but also spend a lot of time with physios.
 
tom_nieto said:
Be sensible, if it hurts, stop. If you feel like starting again start with the lightest possible weights or the lowest resistance. No matter who you speak to over the web or on the phone, they cannot assess your injury without seeing you in person.
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Fortunately I know what injury I had, unfortunately I have had to have an arthroscopy to remove the lose bone fragments and micro fracture surgery.

I've gone 8 months now without deadlifting or squating so I cannot wait until I recover fully.

I'd be interested to know of anyone else who has had similar surgery and hear about their recovery, however I understand this may be rare.

For those with shoulder issues, have you found out what is causing you pain / discomfort?
 
Somnambulist said:
Should I stick to 5x3 (which is where I got up to) and like 2-3 sets of either 6-8 or 8-10 for the assistance stuff? I'd be happy to maintain while I cut, it's just I dunno if it's worth doing something a little different, like Berkhan and RPT etc. Yes/no/gtfo?
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I don't have any experience of your situation, so take this as speculative opinion only.

I'd be inclined to do 5x3 until I was stalling out badly. Depending on how long this took though the cut, I then might play with switching to something else (RPT would be fine) with possibly an initial caloric/carb increase and subsequent taper. I always tweak my diet depending on how I'm feeling, so you might be more comfortable just keeping things consistent.


EDIT: dafaq did my text moaning about my injuries go?! Not even the internet cares :'(
 
Cheers.

I'll probably stick to what I'm doing then, which is 5x3 on the main lifts, and then the assistance stuff I'm thinking more 6-8 for 2-3 sets, and adding another exercise or two as I get more rest, so something like

A =
Squat - 5x3
Bench - 5x3
Pendlay Row - 5x3

Dips - 6-8 x3
Rippetoe Lying Triceps Extension - 6-8 x2
Calf raises - 6-8 x2
Pick an effective core exercise (planks, work on dragon flags etc)

B =
Squat - 5x3
OHP - 5x3
Deadlift - 5x3

Chins/Pulls - 6-8 x3
Something for my hams - tempted to try GHRs on either the lat pull down or calf raise machine and use a swiss ball to bounce off initially as no doubt they'll put me in my place 6-8 x2
DB Turkish Getups - 6-10 x2 each arm (bigger rep range due to DBs only going up in 5kgs)
Core (same as above)

Something like that.
 
Dead lifted 200kg today but it was sooooooo hard compared to the 190kg I did prior.

My form suffered I think and although I completed the lift it took every last ounce of effort from me.

Half the gym were eyeballing me which helped motivate me but it certainly wasn'tpretty
 
Quality lift hedge. Do t take this as abuse cos it's the opposite but my deads went 150x10 180x10, 190x8 200x8 220x6 so those weights u messing with are no joke. I felt sick after 4 200s I have respect for anyone picks that **** up
 
So been having a think this morning. Totals are currently:
Bench 90 / Squat 120+ / Deadlift 170

Let's say... By July, maybe end of. I want something in the region of:
120 / 160 / 200

Which I think should be attainable. And thinking about it, they'll be some proper numbers too.Just short of a 500 total, and that deadlift might be a tad conservative......
 
Freefaller said:
You won't be training for pure strength those will you? Or will you mix HST and strength?
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BB'er all day, er'r day. Strength is just an added bonus ;) But for lifts like Deadlifts, I'm gonna be moving away from 3x8 and instead focus on high volume lower weights mixed with high weight triples.
 
In all seriousness, once I get to a mass I'm happy with, I'll probably move to strength, as I never wanted to be a mass monster!
 
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