*** The 2013 Gym Rats Thread ***

With stronglifts are you aiming to increase weight per session by 2.5kg?

For example I have switched to 5x5 on the bench and hit 50kg on Monday. Should I be going in there and attempting 52.5kg already?

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I can imagine putting 2.5kg more on the bench, but not on the OHP!

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Would you say bent over dumbell rows are just as effective as the barbell row?
 
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opethdisciple said:
Crickey! I'm going to have to eat like a mofo then! :eek:
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i found squats/deads alright on this 2.5 each session

but benches have slowed down but im slowly building it up..

bench and OHP are really the tough ones.. went fine from 30 to 42.5 but now its wall and ill try to break it next time! :)

barbell rows have reached a wall-ish too, sitting at 77.5 and its really tough keeping good form and actually staying on my feet!

squats sit at 112.5(from 40) and i feel that a wall is coming up..

and deads at 125 - still got quite a bit in me..

so don't be scared of it tbh.. just go for it until you reach the wall and deload until you manage to push through it..
 
opethdisciple said:
With stronglifts are you aiming to increase weight per session by 2.5kg?

For example I have switched to 5x5 on the bench and hit 50kg on Monday. Should I be going in there and attempting 52.5kg already?

---

I can imagine putting 2.5kg more on the bench, but not on the OHP!

---

Would you say bent over dumbell rows are just as effective as the barbell row?
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Are you just starting Stronglifts? If so, then no. There's an amount to be said about sub-maximal lifting, and the routine favours constant progression rather than immediate stalling. So if you're just switching, I'd lower Bench to 40kg and start from there.

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Some lifts stall faster than others. OHP is, in terms of ratios, one of the weakest compound lifts you'll do. The muscles used it in are much smaller, don't over-think it.

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No.
 
So the good thing about being in the forces is that you get plenty of time to do fitness stuffs. The bad thing is that even though you have your own well planned and progressive gym routine, you are forced to do horrendous circuits including situps, russian twists and upright rows. The person "designing" the circuit just said "oh we'll do a duck under a rope, that's your squats there".

:(
 
I'd love to assume that forces personnel get top notch strength and conditioning, because it just makes sense. Sadly, I've heard otherwise on many occasions.
 
MoNkeE said:
ice, when you realise people like Zefan are those being trained though, you begin to realise it doesn't really matter. :p
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Yeah but at least Zefan knows that for benching a stable base is crucial, and what better stable base then a strong back.

Rows are awesome here, db rows, bent over rows, pull ups are all great.
Don't neglect your triceps either, CGBP is a really good exercise.

Chest gains are the hardest to have and you just need to be hitting it with crazy volume if you want to add mass.
 
The armed forces are a complete and utter cluster ****. Blind leading the blind. I would love to just tell the person running the circuit to shove it but unfortunately I would get told to wind my neck in and be seen as trying to swerve phys. Oh well. RIP shoulders. Good night sweet spine health.
 
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