*** The 2015 Gym Rats Thread ***

[Jon33]

You're probably fine to start using it for some Olympic lifting, so I wouldn't worry. If you're only looking at 40kg lifts, you may not even notice (you will know once you've used a "proper" Olympic lifting bar).

Cool, I went for the cheapo ebay plates for 40quid delivered so hopefully they'll do for now!

 

[Somnambulist]

I've on short shifts ATM so can do a normal routine like everyone else... threw together a GBR variation with a 5th day for deads/OHP since they're not in the regular Upper/Lower exercise list...

Hit a 52.5kg single on OHP and maybe would have made 55kg - if I still weigh 61.5kg that's about 85% BW so a full plate a side seems almost within reach, which is a nice thought. Maybe my bench 1RM is higher than I think it is...

Also played about with sumo - I think that I might be better suited for it anatomically (short arms, mobile hips!) but the Oly bars in the gym don't have knurling where my grip would be and I still don't really know what I'm doing with it. Also scraped the **** out of my shins experimenting with it.

 

[Quinnaay]

Finally a deadlift PR 120KG for 2reps 110KG for 6. BW 60KG

 

[mrthingyx]

I've on short shifts ATM so can do a normal routine like everyone else... threw together a GBR variation with a 5th day for deads/OHP since they're not in the regular Upper/Lower exercise list...

Hit a 52.5kg single on OHP and maybe would have made 55kg - if I still weigh 61.5kg that's about 85% BW so a full plate a side seems almost within reach, which is a nice thought. Maybe my bench 1RM is higher than I think it is...

Also played about with sumo - I think that I might be better suited for it anatomically (short arms, mobile hips!) but the Oly bars in the gym don't have knurling where my grip would be and I still don't really know what I'm doing with it. Also scraped the **** out of my shins experimenting with it.

Finally a deadlift PR 120KG for 2reps 110KG for 6. BW 60KG

Nice work, kiddies - well done!

(Srs post is srs)

 

[icecold]

On the 2 day program, the first 2 weeks are 50%, then the next 2 are 60% and the final 2 are 70%.

What's wrong with BBB, seems pretty popular on the bb.com forums?

For 5 sets of 10?! Or has it changed?

What's wrong with it is that it offers little useful training effect, and just serves to smash you with fatigue. It's the crossfit of strength programmes. It's basically better than nothing, which I'm sure is similar to Wendler's explanation of it at some point.

Bottom line: There are better uses of your time and adaptive reserves. Unless you're on gear, which of course Wendler is.

 

[Jon33]

Just on the topic of assistance exercises for 5/3/1 out of these examples which would be a better way to do it...

It's whichever week of the 531 bench press day and you follow it up with say 3x8 or 4x6 of OHP and then on 531 OHP day use bench as an assistance exercise.

Or on the 531 bench press day pick another chest exercise.

I've read up on beyond 531 and both are discussed but not compared.

 

[Digital X]

Apologies about the last post I made, it wasn't meant to sound harsh I'm just defensive in nature so sorry.

Also new PR today for chest press (Cybex machine) from 5x90KG last week to 4x110KG this week. Only a month or so back 50KG was just enough so I'm well chuffed

Was on a pump so it wasn't TOO hard but I was shaking to get them out a little bit. Not good I know.

 

[mrthingyx]

Just on the topic of assistance exercises for 5/3/1 out of these examples which would be a better way to do it...

It's whichever week of the 531 bench press day and you follow it up with say 3x8 or 4x6 of OHP and then on 531 OHP day use bench as an assistance exercise.

Or on the 531 bench press day pick another chest exercise.

I've read up on beyond 531 and both are discussed but not compared.

You want to be picking exercises that either have a similar motor pattern to the primary exercise or similar muscles... So incline/decline dumbbell work, OH dumbbell press... But also stuff like lat raises, tricep extensions, brocep work (yes, really) and REALLY focus on internal and external shoulder rotation.

 

[Jon33]

You want to be picking exercises that either have a similar motor pattern to the primary exercise or similar muscles... So incline/decline dumbbell work, OH dumbbell press... But also stuff like lat raises, tricep extensions, brocep work (yes, really) and REALLY focus on internal and external shoulder rotation.

Thanks for that, would you put the OH dumbbell press on the OHP press day and keep them together? I'm following the 531 strength variation at the moment and it swaps OHP/bench assistance work between days eg you'll do the Bench press and then some OHP assistance work one day and the other day you'll do the OHP and then some benching - I'm just wondering if this is the most efficient way to do it or change it so that on the OHP press day for example you move to other shoulder assistance work.

 

[mrthingyx]

There is probably a "more efficient" way of doing it but unless you are professional athlete or body builder, with a strictly controlled life (diet, sleep, rest, etc.) you will be fine whatever you choose and not notice any difference...

 

[Jon33]

There is probably a "more efficient" way of doing it but unless you are professional athlete or body builder, with a strictly controlled life (diet, sleep, rest, etc.) you will be fine whatever you choose and not notice any difference...

Perfect, cheers.

 

[FutileBreadMachine]

For 5 sets of 10?! Or has it changed?

What's wrong with it is that it offers little useful training effect, and just serves to smash you with fatigue. It's the crossfit of strength programmes. It's basically better than nothing, which I'm sure is similar to Wendler's explanation of it at some point.

Bottom line: There are better uses of your time and adaptive reserves. Unless you're on gear, which of course Wendler is.

Yeah it's still 5x10. It was really tough for squats and deadlifts @70%. For deadlifts I was nearly feinting and for the last set I had to break it into 2x5. On squats I had to drop the weight back to 60% for the last set. I actually enjoy BBB, though I am going to switch to the strength version of 5/3/1 which has 3x5 of each movement instead of 5x10.

Wendler recommends alternating between the hypertrophy and strength versions of the program like this. Don't know if you need "supplements" for this, but I had fun on the first 6 week cycle and it really pushed me more than any other program I've done. I actually got crazy DOMS too which I haven't had in ages (I know muscles can grow without DOMS but it still feels like at least I pushed myself to the limit).

 

[The Chemist]

After my cut to 74kg couple weeks ago I haven't been to the gym since then (going on 6 weeks without training now). I'm back on 80kg now. Some of you guys might remember me mentioning that my lifts have been going down? Without going into it too much, I was diagnosed with a connective tissue disease last week, something that I did have on the back of my mind so wasn't a surprise to be honest.

I'm looking to go back into training, but my quads and knees are pretty weak due to the condition. I'm thinking of investing in some decent knee sleeves and give 5x5 strength training another go, or should I look at something else?

 

[MrMarvelous]

What's a good brand of whey protein to get guys?

 

[Digital X]

I mainly use machines and dumbbells at my gym but want to try deadlift and maybe bench press. I'm too nervous to just walk into the free weights area, grab some weight and attempt to load it without looking a tool incase I'm doing it wrong.

I had in my mind to grab 2 plates say, tilt one end of the bar up, slide weight on and lock (if you NEED to lock? some people say no) then lift the other end and repeat. It's always quite busy, would It just be best to grab a client and ask?

Hate being anxious over things :/

 

[icecold]

Just on the topic of assistance exercises for 5/3/1 out of these examples which would be a better way to do it...

It's whichever week of the 531 bench press day and you follow it up with say 3x8 or 4x6 of OHP and then on 531 OHP day use bench as an assistance exercise.

Or on the 531 bench press day pick another chest exercise.

I've read up on beyond 531 and both are discussed but not compared.

You want to be picking exercises that either have a similar motor pattern to the primary exercise or similar muscles... So incline/decline dumbbell work, OH dumbbell press... But also stuff like lat raises, tricep extensions, brocep work (yes, really) and REALLY focus on internal and external shoulder rotation.

Both are fine, and will depend on what your goals are.

For hypertrophy, provided that you're rests are short, clustering similar exercises has a slight advantage because of the additional metabolic demand.

For strength, being able focus more on high quality reps with more load by having exercises separated has a slight advantage.

But honestly the difference is not big, and is further eroded by not being an advanced athlete.

Yeah it's still 5x10. It was really tough for squats and deadlifts @70%. For deadlifts I was nearly feinting and for the last set I had to break it into 2x5. On squats I had to drop the weight back to 60% for the last set. I actually enjoy BBB, though I am going to switch to the strength version of 5/3/1 which has 3x5 of each movement instead of 5x10.

Wendler recommends alternating between the hypertrophy and strength versions of the program like this. Don't know if you need "supplements" for this, but I had fun on the first 6 week cycle and it really pushed me more than any other program I've done. I actually got crazy DOMS too which I haven't had in ages (I know muscles can grow without DOMS but it still feels like at least I pushed myself to the limit).

Something to remember with 531 is that while the programme is good, Wendler is less good. It's great that you were able to push yourself and enjoyed it (seriously, that's key), but effectively battering yourself with huge fatigue as well as performing the core of 531 is the optimal. It certainly won't be sustainable as you advance.

I don't want to discourage you from doing 531 because it is good, but I do want to point out that there is no magical strength gains to be had by doing 3x5 instead of 5x10 AFTER your core 531 sets. Personally I would recommend more varied assistance work, and perhaps to squat lighter on another day.

 

[Quinnaay]

What's a good brand of whey protein to get guys?

The protein works, myprotein, bulk powders all well priced and good quality, no need to pay extra for the premium protein either just get the Whey 80.

 

[Digital X]

10x90KG reps of Chest Press was achieved today, in 1 set. Quite pleased with that. Only did half an hour today because of it.

 

[shroomz]

Frustrating night tonight. 2 weeks ago I did 2 reps front squat at 105 and 1 at 110, today barely managed 100 and felt like I was about to pull my broceps because I let it come forward a bit too much, then completely failed the 105 twice :/

 

[Rids]

I need to get my hands on a decent resistance band to help with my complete lack of shoulder mobility - I'm completely clueless as to what I'm buying here. Any recommendations?