*** The 2015 Gym Rats Thread ***

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Freefaller said:
I wouldn't do 10x10 on deadlifts.

Just be aware, 10x10 is VERY taxing - not for the faint of heart.

5/3/1 in itself is good, but BBB is not. The key behind 5/3/1 is intensity and a good choice of accessory work.

Beyond 5/3/1 is more advanced and even better.

Have a look at my old Wendler thread:

http://forums.overclockers.co.uk/showthread.php?t=18549147

It's 4 pages - but you see I start off slow - but by page 4 I'm starting to shift decent weights. :)
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Quite impressive actually. I'm half way through phase two of 5/3/1 after having a month off due to work. I'm not sure if it's the extra volume but my squats and deadlifts are still not where they used to be. my 1RM squat was 200 and my 1RM deadlift was 240 and I can barely hit what I was repping before my business trip. Couldn't even squat 5x167.5kg on my 5x3 day.

So frustrating. Guess I've just got to stick with it.
 
That's quite an old log and I've moved forward a lot from then - but it was quite a good experience to wind back my 1RMs and dial everything back in and start again accepting being weaker and only totalling 500kg. It's worked though since now I'm back to over 600kg - but it took time, and a bit of ego bashing to "start from scratch", relearn a lot of technique and form, as well as assistance work and get myself in a good strength training state. If you had told me back then that I would be repping my old 1RMs I'd have laughed at you.
 
Freefaller said:
That's quite an old log and I've moved forward a lot from then - but it was quite a good experience to wind back my 1RMs and dial everything back in and start again accepting being weaker and only totalling 500kg. It's worked though since now I'm back to over 600kg - but it took time, and a bit of ego bashing to "start from scratch", relearn a lot of technique and form, as well as assistance work and get myself in a good strength training state. If you had told me back then that I would be repping my old 1RMs I'd have laughed at you.
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That sounds like exactly what I want to hear. If I stick to this (which I obviously plan to), I guess I'll be 1RMing 200 during summer time.
 
I have a deadlift question, whens an acceptable time to switch to alternate grip? I struggled to get 2 reps at 115kg with overhand but the last 3 went up easy with alternate.
 
Depends if alternate works for you and you prefer the pulling position.

I don't like how alternate feels and can't hold on to the weight using double overhand, so I use hook grip.
 
I tend to warm up with a double overhand then switch to alternate grip when on working sets. I don't think there are any hard and fast rules - do what feels most comfortable and gives you best grip strength.
 
Repta said:
I have a deadlift question, whens an acceptable time to switch to alternate grip? I struggled to get 2 reps at 115kg with overhand but the last 3 went up easy with alternate.
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Whenever you feel your grip failing.

I can pull 215kg+ with double overhand - lots of people struggle with double overhand for 100kg, others are able to hold the bar with a lot more. It's entirely down to you. What I would suggest is that if you use mixed grip is to alternate suppination and pronation so that you keep things balanced.

Hook grip is the ultimate, but I can't do that :(
 
I've gained 7KG in 20 weeks whilst doing a strong lifts based bulk. During that time I've added 1.5" to the waist.

I'm at 81KG now, 5ft10.

What do you reckon, continue to bulk at current rate or slow things down a little?

I've not been tracking macros but just eating sensibly and more so than usual, around 500 over maintenance calories.
 
Mr.Stu said:
I've gained 7KG in 20 weeks whilst doing a strong lifts based bulk. During that time I've added 1.5" to the waist.

I'm at 81KG now, 5ft10.

What do you reckon, continue to bulk at current rate or slow things down a little?

I've not been tracking macros but just eating sensibly and more so than usual, around 500 over maintenance calories.
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Dude... I gained 10kg in 16 weeks when I first started out. I am not proud.

I didn't cut until two years later. :D

Cut when YOU feel you want to, or when people start asking if "you are sure it is all you want tto order" when you go for chips.

If you haven't turned into Jabba the Hutt and your lifts are stil increasing... go nuts. Maybe clean up your diet bit don't cut "just because." You dtill rank as malnourished in my book at 5'10 and 81kg. ;)
 
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