*** The 2014 Gym Rats Thread ***

[icecold]

Think I'm going to go with a 5/3/1 routine - simple but something a bit different to 5x5.

I've downloaded a couple of apps to have a look to track the weights and one thing I've noticed isn't adding up (literally) it seems to think if I can do a 75kg benchpress for 5 reps then the max should be 87kg... well that certainly isn't the case! I can't get anywhere near 87. Should I ignore this and go with a lower 1 rep max?

There may be a technique issue if you can rep 75kg for 5 and not get anywhere near 87kg.

But also, I wouldn't pay too much attention to those 1rm predictors.

For reference, when in your mind does someone become not a beginner? I know it will vary by person but something like a 1.5xBW bench, 2xBW squat and 2.5xBW DL?

Basically yes, but only as a very rough guide. Training age and history play a huge part too.

 

[Jon33]

There may be a technique issue if you can rep 75kg for 5 and not get anywhere near 87kg.

But also, I wouldn't pay too much attention to those 1rm predictors.

Yeah maybe, I'll try get a vid next time - what would be the best angle?

 

[GSVBagpuss]

That would be pretty epic lifting!

ExRx have done tables on lifter 'class' versus their expected lifts here, but as you point out, mileage may vary.

The general indicator for 90% of the gym population is when arm circumference exceeds that of the lifter's leg.

Epic? A 105kg bench, 140kg squat and 175kg DL doesn't seem completely out of reach

I've seen those tables - oh to be advanced at everything

 

[Hades]

I'm just starting out and only a week into training but have a noob question. I plan to train around 4 times per week. I'm aware that overtraining will make results harder but want to keep active on my off days. So I'm thinking of continuing with some cardio on those days. But can I include some light weight with it? I'm not trying to build mass at this point but lose fat to start with.

For example on my training days keep to heavy weights and during my off days do some rounds of burpees etc intermixed with quite light dumbell flies and situps but with lots of sets etc? Or should I just avoid weight completely on those days to allow a better recovery?

 

[mrthingyx]

I'm just starting out and only a week into training but have a noob question. I plan to train around 4 times per week. I'm aware that overtraining will make results harder but want to keep active on my off days. So I'm thinking of continuing with some cardio on those days. But can I include some light weight with it? I'm not trying to build mass at this point but lose fat to start with.

For example on my training days keep to heavy weights and during my off days do some rounds of burpees etc intermixed with quite light dumbell flies and situps but with lots of sets etc? Or should I just avoid weight completely on those days to allow a better recovery?

There's nothing wrong with keeping moving... in fact, going for very light variations of your core movements is a good way of recovering - if you can manage it.

Part of me would suggest that if you can train on your 'off' days, you're not actually going at your primary training days hard enough.

But macho BS aside, provided you keep moving, it's fine. However, you mention situps... whilst not being a great core exercise, anyway, they aren't even a great ab exercise, and can really hurt your back.

Mind posting your routine so we can (potentially) help it more productive?

 

[tom_e]

If you've got access to a pool I find swimming on my off days helps loosen me up and keep the DOMS at bay.

 

[Hades]

Thanks. No pool unfortunately.

 

[bakes0310]

Need a little advice guys/girls. Im doing a strength program which is 3 days a week.
Monday-moderate weights
Wednesday- Light Weights
Friday- Heavy weights

Im finding on my moderate and light days the weights are catching up to my heavy weight day. Should I maybe drop the weights down on my moderate and light day, as im finidng im about 5kg-10kg away from doing the same weights on my heavy sessions.

 

[mrthingyx]

Need a little advice guys/girls. Im doing a strength program which is 3 days a week.
Monday-moderate weights
Wednesday- Light Weights
Friday- Heavy weights

Im finding on my moderate and light days the weights are catching up to my heavy weight day. Should I maybe drop the weights down on my moderate and light day, as im finidng im about 5kg-10kg away from doing the same weights on my heavy sessions.

Why don't you just lift heavy all week?

Unless you're going full Bulgarian (i.e. 1RM testing each session), lifting heavy each day is not a bad thing (by heavy, I mean 80-90% 1RM) and won't kill you.

 

[Dreamforger]

Need a little advice guys/girls. Im doing a strength program which is 3 days a week.
Monday-moderate weights
Wednesday- Light Weights
Friday- Heavy weights

Im finding on my moderate and light days the weights are catching up to my heavy weight day. Should I maybe drop the weights down on my moderate and light day, as im finidng im about 5kg-10kg away from doing the same weights on my heavy sessions.

May I ask what program this is? It looks similar to Madcow/Texas Method. And I'd base your decision on lowering the weights or not depending how if your Monday sessions are impacting Friday sessions (assuming that's the day you progress in lifts).

 

[bakes0310]

Why don't you just lift heavy all week?


Unless you're going full Bulgarian (i.e. 1RM testing each session), lifting heavy each day is not a bad thing (by heavy, I mean 80-90% 1RM) and won't kill you.

You try squatting/benching/ heavy 3 times a week

May I ask what program this is? It looks similar to Madcow/Texas Method. And I'd base your decision on lowering the weights or not depending how if your Monday sessions are impacting Friday sessions (assuming that's the day you progress in lifts).

Yes its madcow. No it aint impacting Friday session. But soon my moderate session will turn into a heavy session but with the same reps/sets as I do on a moderate, and that will be too tough

 

[mrthingyx]

You try squatting/benching/ heavy 3 times a week

And apologies for sounding like a tool, but if you're going to press that particular button...

I have tried squatting and pulling heavy three times a week. It was awesome... I must confess to never having benched more than once a week, however, as I think it's a dumb lift.

Squatting and push-pressing heavy twice (3x for PP) a week (currently) is still awesome.

Oh, and I also train twice/day on Mondays, Wednesdays and Fridays to fit in my weightlifting, too, so I know a thing or two about recovery.

Yes its madcow. No it aint impacting Friday session. But soon my moderate session will turn into a heavy session but with the same reps/sets as I do on a moderate, and that will be too tough

You've answered your own question, really. I'm not overly familiar with MadCow or whatever, but you're clearly selling yourself short somewhere for your medium sessions to catch up to your heavy ones.

MadCow has a progressive element to the weights lifted, so you shouldn't really be "catching yourself up" as such?

Or am I missing something?

 

[icecold]

Kinda sounds like you're doing Madcow wrong...

 

[tom_e]

You try squatting/benching/ heavy 3 times a week

And apologies for sounding like a tool, but if you're going to press that particular button...

I have tried squatting and pulling heavy three times a week. It was awesome... I must confess to never having benched more than once a week, however, as I think it's a dumb lift.

Squatting and push-pressing heavy twice (3x for PP) a week (currently) is still awesome.

Oh, and I also train twice/day on Mondays, Wednesdays and Fridays to fit in my weightlifting, too, so I know a thing or two about recovery.

Oooooo want some cream for that burn

 

[bakes0310]

Kinda sounds like you're doing Madcow wrong...

From how I read it basically up your weights each week by 2kg. All the sets are ramped up as you go through them till you get to your last set or second to last set which should be your "working weight" depending on what day your doing. Heres what I do (current weights aswell):

Monday session (moderate)
squats 5x5
warmup on bar and two sets on 60kg
set 1: 5x100kg
set 2: 5x110kg
set 3: 5x125kg
set 4: 5x135kg
set 5: 5x145kg

BB Bench 5x5
warmup on bar
set 1: 5x50kg
set 2: 5x55kg
set 3: 5x60kg
set 4: 5x62kg
set 5: 5x67kg

BB Rows 5x5
set 1: 5x60kg
set 2: 5x65kg
set 3: 5x67kg
set 4: 5x70kg
set 5: 5x75kg

Wednesday session (light day) (last two sets on squat is working weight)
Squats 5x5
warmup on bar and two sets on 60kg
set 1: 5x100kg
set 2: 5x115kg
set 3: 5x130kg
set 4: 5x140kg
set 4: 5x140kg

OHP 5x5
warmup on bar
set 1: 5x30kg
set 2: 5x35kg
set 3: 5x37kg
set 4: 5x42kg
set 5: 5x47kg

Deadlift 5x5
warmup on 60kg
set 1: 5x100kg
set 2: 5x110kg
set 3: 5x120kg
set 4: 5x130kg
set 5: 5x142kg

Friday (heavy day) 3reps instead of 5
Squats 5x3
warmup on bar and a couple of sets with 60kg
set 1: 3x100kg
set 2: 3x120kg
set 3: 3x135kg
set 4: 3x142kg
set 5: 3x152kg

Bench 5x3
warmup on bar
set 1: 3x60kg
set 2: 3x65kg
set 3: 3x67kg
set 4: 3x70kg
set 5: 3x72kg

BB rows
warmup with 60kg 2 sets
Set 1: 3x65kg
set 2: 3x70kg
set 3: 3x72kg
set 4: 3x75kg
set 5: 3x80kg

Im pretty sure the layout is fine but probably the maths is off to what I should be lifting on my sets.
The weights are going up (that's what I want) but like I said the moderate and light days will soon start turning into heavy sessions.
I wish there was idiots guide like a program you could use that does all the working out for you, and all you have to do is go and do it.

 

[bakes0310]

And apologies for sounding like a tool, but if you're going to press that particular button...

I have tried squatting and pulling heavy three times a week. It was awesome... I must confess to never having benched more than once a week, however, as I think it's a dumb lift.

Squatting and push-pressing heavy twice (3x for PP) a week (currently) is still awesome.

Oh, and I also train twice/day on Mondays, Wednesdays and Fridays to fit in my weightlifting, too, so I know a thing or two about recovery.



You've answered your own question, really. I'm not overly familiar with MadCow or whatever, but you're clearly selling yourself short somewhere for your medium sessions to catch up to your heavy ones.

MadCow has a progressive element to the weights lifted, so you shouldn't really be "catching yourself up" as such?

Or am I missing something?

Cheers for the post

I catch up because the light and moderate session so far, ive upped every week like im meant too. But when its the heavy session, I don't quite up it every time as I fail a set or two.

Hope my English is ok im from somerset and I can find it a bit hard.

 

[mrthingyx]

Cheers for the post

I catch up because the light and moderate session so far, ive upped every week like im meant too. But when its the heavy session, I don't quite up it every time as I fail a set or two.

Hope my English is ok im from somerset and I can find it a bit hard.

You are most welcome. Somerset isn't a problem... if you had said Gloucestershire, however...

Practically, if the heavy stuff is stalling, you should do more eating and sleeping as those two things have an enormous impact on strength.

 

[bakes0310]

You are most welcome. Somerset isn't a problem... if you had said Gloucestershire, however...

Practically, if the heavy stuff is stalling, you should do more eating and sleeping as those two things have an enormous impact on strength.

Eating that's interesting suggestion and could worth me looking into. I always train in the morning (about 7:35am) I have a pretty good breakfast before I go. I have without fail, porridge with blueberries and a dollop of honey. And 2 scrambled eggs on two pieces of toast.

When I say I train Mon, wed, fri that was an example and I rarely get the chance to train with a day of rest in between. Due to work my days are random each week. But I never ever miss my 3 sessions. A lot of the time it works out that im either doing a moderate session then the day after I do my light session, or I could be doing my moderate session then the day after my heavy.
So I think im probably not getting enough rest time between sessions.
As for sleep im very good with that, and have on average about 8 hours, my worst is about 7

 

[mrthingyx]

The sleep bit sounds good.

With regard to the food, breakfast is only part of the equation: my best training sessions have been in the morning (06:45) on a cup of coffee. The point is eating more throughout the day of training, as well as your off-days.

Weight gain? Sure - it might happen - but your body needs to repair and refuel, too.

How long have you been training?

 

[bakes0310]

The sleep bit sounds good.

With regard to the food, breakfast is only part of the equation: my best training sessions have been in the morning (06:45) on a cup of coffee. The point is eating more throughout the day of training, as well as your off-days.

Weight gain? Sure - it might happen - but your body needs to repair and refuel, too.

How long have you been training?

Training poorly for about 4 years doing programs set by instructors at my gym Then early last year got some very good advice on here and started doing the stronglifts 5x5 program. So ive been doing strength training for about a year and half now. So all together about 5 and half years, if you wanna count the 4 years training poorly.

I don't drink booze the only fluids in my body is water/apple juice/milk. I did drink protein drinks for the first 4 years of training but they didn't agree with me. I don't count macros or whatever when I eat, but hand on heart I eat good food with a few naughty treats throughout the week. Everything is cooked fresh, the only tinned food is my mackerel that I have everyday. I have steak at least once a week, but 99% of the time its twice. I have some form of meat every day. I don't have any bad habits with food, my treats are home made cakes of some sorts and that's about 2-3 times a week.
There really aint anything terrible about my diet, the amount of naughty stuff I eat will make minimal difference if any.
Ive been about the same weight for about 2 years I sit at about 82kg give or take a kg or two. To you does that sound like im not eating enough, being the same weight for that amount of time?
Im happy being that weight as long as my strength goes up, infact I would prefer to lose weight and still get stronger but then I would be a stick