*** The 2014 Gym Rats Thread ***

You should be able to get your deadlift up quite quickly if you give it more focus. I've only been training properly around 3 months and can pull 120kg.
 
cu3ed said:
Has anyone followed how the UKBFF reacted to the promoter bringing Lee Priest over for seminars?
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Oh I bet that's good! He's very open about his sauce usage. I'm fine with people stating that they don't use gear or hide the fact they use it, but when people like The Rock and Simeon Panda go all out stating that it's the devil I roll my eyes so hard they hit the back of my head.
 
Its not so much that ( I like Priest, especially about spreading the wealth etc).

But the people that run the UKBFF threatened the fella that runs the promotions company bringing him over, like literally said they are phoning people to go kill him lol.

Also people from Gyms etc with Priest would be banned for life from the UKBFF.
 
Managed to find a much better gym :D

2 power racks and deadlift platform. 2 floors of equipment and only 6 cardio machines, that's a good ratio of weight:cardio equipment. Was pretty quiet too with only 2-3 people there while I was though I don't know how busy it gets in the evening.

Should be deadlifting BW (100kg) by christmas hopefully, nothing special but it feels like the first milestone to hit. 70kg 5x5 today was easy. That's the (minor) annoying thing with stronglifts is waiting for the lifts to get heavy, though OHP and barbell row are becoming a struggle to get though already.
 
Hi all

I'm going to give a HST cycle a go before the end of the year to mix things up a bit then carry on with 531 in the new year.

I know what my 1rm is for the different lifts and I've found the following (from different sources) which is apparently the % of your 1rm for 15rm, 10rm etc, thoughts? (they don't sound too far off looking at my max 5 reps from the 531 spreadsheet)


Bryzycki 5rm 86%, 10rm 75%, 15rm 68%

Baechloe 5rm 87%, 10rm 77%, 15rm 65%

dos Remedios 5rm 85%, 10rm 70%, 15rm 60%


Brzycki, Matt (1998). A Practical Approach To Strength Training. McGraw-Hill.

Baechle TR, Earle RW, Wathen D (2000). Essentials of Strength Training and Conditioning, 2: 395-425.

dos Remedios R (2007) Men's Health Power Training, Rodale Inc. 23.


And as for the routine I was going to stick to the suggested standard...

Leg
Squat 2 sets
SDL 1 set

Chest
Bench 2 sets
Dips 1 set

Back
Pull Up 2 sets
BOR 2 sets

Traps
Shrugs 1 set

Shoulders
OHP 1 set
Lat Raise 1 set
Rear Delt 1 set

Bis
DB Curl 2 sets

Tris
Extension 2 sets

Calves
Raises 2 sets

Abs 2 sets

Anyone given it a go? Feedback?
 
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Thinking of giving up on the use of creatine. Been using it on cycle for the past year and cant really say I gained any performance improvement from it. Maybe a bit of placebo but nothing else.

Could it just be brand that is the problem or would you say that not using creatine is not such a loss?

I've been taking this stuff.

Any one have any recommendations?
 
opethdisciple said:
Thinking of giving up on the use of creatine. Been using it on cycle for the past year and cant really say I gained any performance improvement from it. Maybe a bit of placebo but nothing else.

Could it just be brand that is the problem or would you say that not using creatine is not such a loss?

I've been taking this stuff.

Any one have any recommendations?
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As long as you're getting 5g a day, every day it will be working. Either way, for how cheap it is, even it's a placebo it's probably worth it.

You say "cycle", you're not stopping taking it are you? You don't cycle creatine like you would test, tren etc. They're not even remotely similar :p
 
eGu_Ryan said:
As long as you're getting 5g a day, every day it will be working. Either way, for how cheap it is, even it's a placebo it's probably worth it.

You say "cycle", you're not stopping taking it are you? You don't cycle creatine like you would test, tren etc. They're not even remotely similar :p
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I mean, take it for 8 weeks then take one week off. As the bottle suggests.

Suppose your right. It's pretty cheap, so might a well continue taking it.

I've been taking my creatine after a work out, this is the optimum time isnt it?
 
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Jon33 said:
Hi all

I'm going to give a HST cycle a go before the end of the year to mix things up a bit then carry on with 531 in the new year.

I know what my 1rm is for the different lifts and I've found the following (from different sources) which is apparently the % of your 1rm for 15rm, 10rm etc, thoughts? (they don't sound too far off looking at my max 5 reps from the 531 spreadsheet)


Bryzycki 5rm 86%, 10rm 75%, 15rm 68%

Baechloe 5rm 87%, 10rm 77%, 15rm 65%

dos Remedios 5rm 85%, 10rm 70%, 15rm 60%


Brzycki, Matt (1998). A Practical Approach To Strength Training. McGraw-Hill.

Baechle TR, Earle RW, Wathen D (2000). Essentials of Strength Training and Conditioning, 2: 395-425.

dos Remedios R (2007) Men's Health Power Training, Rodale Inc. 23.


And as for the routine I was going to stick to the suggested standard...

Leg
Squat 2 sets
SDL 1 set

Chest
Bench 2 sets
Dips 1 set

Back
Pull Up 2 sets
BOR 2 sets

Traps
Shrugs 1 set

Shoulders
OHP 1 set
Lat Raise 1 set
Rear Delt 1 set

Bis
DB Curl 2 sets

Tris
Extension 2 sets

Calves
Raises 2 sets

Abs 2 sets

Anyone given it a go? Feedback?
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Shrugs... :( :( :(

opethdisciple said:
Thinking of giving up on the use of creatine. Been using it on cycle for the past year and cant really say I gained any performance improvement from it. Maybe a bit of placebo but nothing else.

Could it just be brand that is the problem or would you say that not using creatine is not such a loss?

I've been taking this stuff.

Any one have any recommendations?
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You don't seem to understand what creatine does or how it does it. I remember you posting that creatine had completely changed your workouts, and now this? ;)

Creatine works by accumulating in your skeletal muscles (amongst other tissues), and allows for longer and stronger contractions as well as interfering with the way the body refenerates its damaged tissue by protecting your gains.

Does it work overnight? No.
Does it work as a preworkout? No.
Does it give you noticeable gains? No.

Creatine does a number of things that start to become apparent between 6-10 weeks of 5g/day use, and that is only by looking at users vs. control. You will never dose with a control so your only measure of success will be how you feel you are prgoressing. You. Yourself. Against nobody else.

So, ditch it if you don't feel it makes a diffeence. This would be dumb because it does work and in certain forms is ridiculously cheap. It would also be dumb because you don't appear to be using it properly.

So buy the powder form of mono, suck it up and at the very least enjoy tje water retention gains. ;)
 
Mrthingyx pretty much covers it. I think people's expectation of Creatine is a bit odd. Hearing people at the gym talking like it has given them a boost like they're on gear gives me a bit of a giggle.
 
mrthingyx said:
Shrugs... :( :( :(



You don't seem to understand what creatine does or how it does it. I remember you posting that creatine had completely changed your workouts, and now this? ;)

Creatine works by accumulating in your skeletal muscles (amongst other tissues), and allows for longer and stronger contractions as well as interfering with the way the body refenerates its damaged tissue by protecting your gains.

Does it work overnight? No.
Does it work as a preworkout? No.
Does it give you noticeable gains? No.

Creatine does a number of things that start to become apparent between 6-10 weeks of 5g/day use, and that is only by looking at users vs. control. You will never dose with a control so your only measure of success will be how you feel you are prgoressing. You. Yourself. Against nobody else.

So, ditch it if you don't feel it makes a diffeence. This would be dumb because it does work and in certain forms is ridiculously cheap. It would also be dumb because you don't appear to be using it properly.

So buy the powder form of mono, suck it up and at the very least enjoy tje water retention gains. ;)
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Yes your right. I didn’t really understand what it does (other than increase workout performance), hence my expectations where misaligned.
 
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So has anyone got a decent routine for a new starter? Haven't been the gym for over 4years now, I dislocated my shoulder at 19 so that stopped me going the gym and haven't been back since :( but I've decided to start again and Im going to do it properly this time so Im after a decent routine.

Any suggestions?
 
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