*** The 2015 Gym Rats Thread ***

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Dreamforger said:
The 2 day version is pretty decent for people who don't have a lot of time to spend in the gym as it's spread over two weeks rather than weekly like the normal 5/3/1 variants are designed. So in week one you do Squat 5/3/1 and deadlift as accessory and bench 5/3/1 and OHP as accessory. The following week the structure is flipped. After the first 2 weeks you then progress in your 5/3/1 rep scheme (week 1-2 = 5 rep(+), week 3-4 = 3 rep(+), week 5-6 = 1 rep(+)). With this template though there is almost no reason to deload unless you get injured or you feel it's necessary.

Progress will be significantly slower, even more so at lower stages of lifting (beginner, novice, intermediate) compared to advanced or elite lifters, but unless that's something you're really fussed about, or you're incredibly competitive, then it doesn't really matter. Lifters such as GBPF Tony Cliffe only trains twice a week and he's a world class athlete that recently competed in the IPF world championships.
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Just wanted to add that I actually started the 2 day version last week since my missus had a go at me for spending too much time at gym (3 days a week for the past 17 months). Feels great to be on a different program for a change. I did Squats 5/3/1 and deadlifts 5x10 @50% TM. So refreshing to do a different routine after 6 months of the same thing. The last set being AMRAP is cool idea too.

I did good mornings for the first time ever (apart from when grinding a rep on squats...) and they are actually awesome for hammies. Tonight I'm doing bench 5/3/1 and press 5x10 @50%, so looking forward to it!

I know I should really be on a beginner full body program for longer, but like I said, I have to be at home more now.
 
Back / Deadlift day today and I'm going to see if I can budge 220kg again been a long day at work though but never one for not giving it a go and if its gone up before it's going up again!
 
Don't rush you'll end up injuring yourself - build yourself up, work on speed work, technique and accessory work - you'll get a lot more from that in the long term.
 
I'm finally back to squatting. After 7 weeks out I worked up to a 70kg single without any knee click or hip dancing going on. It's nothing impressive, especially since I was squatting close to double this beforehand but the the fact I could even manage a bar today has pleased me. My squat redemption starts today :D
 
Dreamforger said:
I'm finally back to squatting. After 7 weeks out I worked up to a 70kg single without any knee click or hip dancing going on. It's nothing impressive, especially since I was squatting close to double this beforehand but the the fact I could even manage a bar today has pleased me. My squat redemption starts today :D
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Take it easy - even little things can cause big problems, so don't go nuts (I know you won't but just in case anybody that doesn't keep up with your log reads this and does something stupid)...

Great stuff, regardless. :)
 
Worked up to 210kg deadlift tonight, didn't have my belt so was taking care as always , a few less warm up sets might have seen me get 220 up again but I was tired and had a full day at work, did some big rep work after that
 
Arla Skyr Yoghurt, you need this.

First had it in Iceland last year, now its on UK shelves.

150g, 98 calories, 0.3g fat, 6g carbs, 16.5g protons. 900g (2 pots) = £2

Tastes like it should not be this macro friendly.
 
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Mr.Stu said:
Arla Skyr Yoghurt, you need this.

First had it in Iceland last year, now its on UK shelves.

150g, 98 calories, 0.3g fat, 6g carbs, 16.5g protons.

Tastes like it should not be this macro friendly.
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That with some Asda frozen black forest fruits with a chocolate beltsander brownie, spot on macros and tastes just like a Black forest Gateau.
 
Mr.Stu said:
Arla Skyr Yoghurt, you need this.

First had it in Iceland last year, now its on UK shelves.

150g, 98 calories, 0.3g fat, 6g carbs, 16.5g protons. 900g (2 pots) = £2

Tastes like it should not be this macro friendly.
Click to expand...

This is good stuff had loads recently.
 
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