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*** The 2015 Gym Rats Thread ***

Discussion in 'SA Archive' started by Steedie, Dec 31, 2014.

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  1. stuie

    Mobster

    Joined: May 29, 2012

    Posts: 3,081

    Location: Dorset

    dead lifted 127.5kg as a 1rm max yesterday. No belt no straps no chalk just man and bar

    I know thats warm up weight to a lot of you guys but im now only 15kg off 2* b/w
     
  2. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 15,441

    Location: Cambridge

    Funny stretch for you...

    Take a belt and hold one end down by your pec; take the other end and wrap it up and around the other side of your head so it draws a diagonal curve around the back of your neck.

    Pulling each end tight (45 degrees up for the top half and 45 down for the bottom) pull the top one around to make your head look over the opposite shoulder. Should give you the trap stretch without having to use your shoulders too much.

    Physio told em to repeat five or ten times each side, several times a day...
     
  3. GSVBagpuss

    Mobster

    Joined: Jun 11, 2013

    Posts: 2,547

    Not relevant - progress is progress! 2*BW is a great aiming point - I've done it once and want to get back there :)
     
  4. RaohNS

    Sgarrista

    Joined: Apr 23, 2004

    Posts: 8,411

    Location: In the Gym

    Indeed progress.

    Talked about this a while ago around bw et al

    OHP 1x bw
    Bench 1.5x bw
    Squat 2x bw
    Deads 2.5 bw

    They are the gold standards of lifting imo

    OHP is the one exercise I never train.
     
  5. FrenchTart

    Man of Honour

    Joined: May 16, 2005

    Posts: 31,310

    Location: Manchester

    If that's a real thing that might help maybe I'll try it later...
     
  6. Freefaller

    Man of Honour

    Joined: Jun 5, 2003

    Posts: 86,989

    Location: Falling...

    Slowly getting back in my groove. I had totally lost my mojo with my squats recently. To the extent that I started effing and blinding at anyone near me, and almost bursting into a rage.

    Doing a huge amount of specialisation work, mobility, and accessory exercises to help me engage glutes more which is my main problem.

    Whilst I was able to rep 140kg on squats for 18-20 earlier this year, at the moment doing just 5-6 feels like an effort. That said, I got up to 170 for 3 this week with relative comfort (though with a belt) and very deep. Still feeling a little sensitive about my squats (or lack of)... but I'm trying to remain positive.

    My bench and deadlifts are, on the other hand, behaving. Regularly pulling 250 from 3" blocks, and getting up to 140 for doubles on bench is reassuring.
     
  7. GSVBagpuss

    Mobster

    Joined: Jun 11, 2013

    Posts: 2,547

    So, is anyone going to weight themselves today and on Jan 1st to see what turkey gainz they will be making?
     
  8. reiyushin

    Soldato

    Joined: Nov 20, 2009

    Posts: 5,290

    Location: Bangor NI

    Weighing myself twice a day so far, should be interesting to see the spike post Christmas :D
     
  9. tom_e

    Man of Honour

    Joined: Dec 26, 2003

    Posts: 26,749

    Location: West mids

    I was dead on 216lbs the other day so we'll see what carnage Christmas brings! Not planning on being back at the parents for too long though so the eating shouldn't be too crazy.

    I'm not sure what's changed in my diet this week or if it's because I've started throwing creatine in my morning drink but I'm carrying major water weight in my legs very strange and not overly pleasant as it plays havoc with my compartment syndrome.

    Looks like the next few days will be super clean and loads of water to try and get rid of it.
     
  10. stuie

    Mobster

    Joined: May 29, 2012

    Posts: 3,081

    Location: Dorset

    im currently at 73.6 at 5ft9 hoping to get up to 75/80kg by march but everytime I eat I seem to put on fat I still only have 12 inch biceps and 22 inch thighs yet ive gone 68kg at 17% bf to 73 at 18.5% :(
     
  11. tom_e

    Man of Honour

    Joined: Dec 26, 2003

    Posts: 26,749

    Location: West mids

    It's very very difficult to build any real muscle without putting on some fat unless you're using special supplements, unfortunately you've got to accept that you will get some fat gain.
    Although you sound like you've got a long way to go before you're going to be "fat" so eat big train hard and see where you end up.

    Also I wouldn't set an arbitrary weight as you will just end up smashing down food watching the scales go up and thinking "Oh great I'm nearly there!" when in reality to put on 6.5kg before March would be mostly fat.

    I'm sure one of the guys who actually manages to stay lean will be able to give you some more focused advice, being a chunky monkey I'm not well placed for the ins and outs :D
     
    Last edited: Dec 18, 2015
  12. stuie

    Mobster

    Joined: May 29, 2012

    Posts: 3,081

    Location: Dorset

    Thanks for the advice. I do look in the mirror some morning and think stop eating you podgy ******* its nice to know that high teens isnt that bad.

    The only reason Ive set march is cause its after my g/f's birthday so figured that would be a good start to cut the booze and prep for summer and the week ive got in turkey in september.

    What would be your advice guys?
     
    Last edited: Dec 18, 2015
  13. tom_e

    Man of Honour

    Joined: Dec 26, 2003

    Posts: 26,749

    Location: West mids

    That's the trap many people fall into, Delvis used to be the same IIRC but he's managed to get out of that mindset and made some good gains.

    It's all about consistency, if you're diet and training are consistent then it's relatively easy to make small tweaks if you feel you are gaining a little too quick and therefore putting on excess fat.
     
  14. stuie

    Mobster

    Joined: May 29, 2012

    Posts: 3,081

    Location: Dorset

    Ive just done a quick calculation based on those numbers it looks like ive put on around 2kg of fat for the 5kg weight ive put on since october. I suspect some of the remaining 3kg is water retention though

    Is a 20% fat gain to be expected?
     
  15. mrthingyx

    Man of Honour

    Joined: Apr 3, 2003

    Posts: 15,441

    Location: Cambridge

    I r srs.
     
  16. Somnambulist

    Sgarrista

    Joined: Jun 17, 2010

    Posts: 9,912

    Location: London

    I'll just leave this here.

     
  17. Jon33

    Wise Guy

    Joined: Feb 18, 2007

    Posts: 1,433

    Is that bar in a low or high position?
     
  18. Dreamforger

    Hitman

    Joined: Nov 4, 2011

    Posts: 963

    That is a high bar position :)
     
  19. T1Cybernetic

    Hitman

    Joined: Dec 23, 2006

    Posts: 937

    Location: Wakefield, West Yorkshire, UK, Earth!

    Looks to be high but it is definitely in a bent position ;)
     
  20. Jon33

    Wise Guy

    Joined: Feb 18, 2007

    Posts: 1,433

    Next random question: Any idea how tall he is?
     
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