*** The 2013 Gym Rats Thread ***

[BennyC]

As above, improve your shoulder health & mobility.

 

[Disco Boy]

For those of you who have done Smolov or Smolov Jr for squat or bench, how do you fit this in with working other body parts?

 

[mrthingyx]

For those of you who have done Smolov or Smolov Jr for squat or bench, how do you fit this in with working other body parts?

There are other body parts?

 

[icecold]

For those of you who have done Smolov or Smolov Jr for squat or bench, how do you fit this in with working other body parts?

Why do you want to do either?

What are your current lifts?

 

[Disco Boy]

Why do you want to do either?

What are your current lifts?

I was considering Jr for my bench. For a bit of variation from what I do now, because people get good results, and because I fancy following a programme for a while. I also feel that my bench is behind my other two lifts (indeed, my lower body is proportionally stronger than my upper).

1 rep max I haven't tested in a while, but is probably:
bench/squat/deadlift
75-80/105-115/140-150

Here are the sets which I did last time I did bench (Tuesday) squat and deadlift (Monday):

Squat 5*80 3*90 3*90 3*90 5*80
Deadlift 5*110 3*120 3*120 3*120 5*110
BB Bench 8*55 8*55 6*55

With squats and deadlifts, I keep the reps low to ensure good form. Of the above, only the last set of bench was to failure (to ensure good form with squat and deadlift.

 

[icecold]

It's too early in your lifting career to use smolov on anything. You have to be techincally proficient and be generally strong and in balance or you risk injury.

 

[MoNkeE]

Does that rule me out too?

 

[LiE]

I'm 2 days into Smolov Jr bench and my chest is RIP. Very taxing.

 

[Muzza1875]

Is it recommended to eat at maintenance for couple week's when transitioning between bulk to cut and vice versa or can I just jump straight into small calorie deficit and lower cals as I go?

 

[icecold]

Does that rule me out too?

:X

I'm 2 days into Smolov Jr bench and my chest is RIP. Very taxing.

Feels.

 

[MoNkeE]

That's what I tend to do, but some find it harder. Those people are phaggots.

e:

 

[Disco Boy]

It's too early in your lifting career to use smolov on anything. You have to be techincally proficient and be generally strong and in balance or you risk injury.

Okay, thanks, thanks makes sense.

So I if I want to follow a programme. Could you suggest one which isn't stronglifts 5x5/ starting strength?

 

[icecold]

Some of the Madcow variants are very good, and more interesting than the more common 5x5 programmes. It's all effectively the same stuff though.

 

[Biz.Kid09]

Hi guys,

A few months ago I posted in here to get some advice regarding starting off at the gym. Got some great advice and started going to my local gym, unfortunately it only had the really basic DB's and a bar and plates, no squat rack or bench press etc. But I made do and did what I could.

Fortunately I am now at uni and the gym here is "state of the art", more equipment and every machine you can think of.

I have joined up and been going frequently, mainly to do cardio but now I want to get back into lifting weights.

Would you guys recommend carrying on with doing the 5 x 5 Starting Strength I was doing, especially now I can use a proper squat rack etc or would a plan that utilizes the machines be better?

Here is a link to the site which has all the machines that are available, http://www.startrac.com/us-en/strength/detail.aspx?id=330. If you see the options down the side eg Functional Training etc it will show you all the individual machines.
They have everything that you can see on there!

Cheers guys.

 

[mrthingyx]

Hi guys,

A few months ago I posted in here to get some advice regarding starting off at the gym. Got some great advice and started going to my local gym, unfortunately it only had the really basic DB's and a bar and plates, no squat rack or bench press etc. But I made do and did what I could.

Fortunately I am now at uni and the gym here is "state of the art", more equipment and every machine you can think of.

I have joined up and been going frequently, mainly to do cardio but now I want to get back into lifting weights.

Would you guys recommend carrying on with doing the 5 x 5 Starting Strength I was doing, especially now I can use a proper squat rack etc or would a plan that utilizes the machines be better?

Here is a link to the site which has all the machines that are available, http://www.startrac.com/us-en/strength/detail.aspx?id=330. If you see the options down the side eg Functional Training etc it will show you all the individual machines.
They have everything that you can see on there!

Cheers guys.

You are concerned with machines when you have a squat rack (and I'm assuming a bench?) available? Ignore them (dons flame-proof gear)...

Carry on with Stronglifts (assuming you're still progressing through it?) and enjoy a decent bar/squat rack.

 

[Disco Boy]

Some of the Madcow variants are very good, and more interesting than the more common 5x5 programmes. It's all effectively the same stuff though.

I think I'll give stronglifts 5x5 a go. Now I just need to decide what weight to start with, because starting with an empty bar is just a waste of my time.

 

[MoNkeE]

50 / 70 / 100
Bench / Squat / Deadlift

Start at that.

 

[Disco Boy]

So still choose a pretty easy weight then?

I was thinking 60/80/120 because I know I can do that for 5*5 without being on my limit.

 

[MoNkeE]

I'm basing that of this:

Squat 5*80 3*90 3*90 3*90 5*80
Deadlift 5*110 3*120 3*120 3*120 5*110
BB Bench 8*55 8*55 6*55

I would assume from this what I posted is quite reasonable, you'll quickly progress with stronglifts and no point in starting too optimistically, and getting frustrated with plateaus too soon.

 

[Chris1712]

I'm sure somewhere in SL it recommends starting with 60% of your 5RM, so do that. It ramps up pretty quickly really, I think I always programmed it to be at my my 5RM after 4-6 weeks or so.