*** The 2016 Gym Rats Thread ***

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tom_e said:
You're probably struggling as most people who Oly lift do so with the help of a physical coach as the lifts are not very easy to master, although I'm sure MrThingyX will be along to tell me to shut my trap and provide you with a mireful routine soon.
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Would love that but don't have that luxury unfortunately.

Some examples of stuff I've found..

http://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/


Or this website has a number of programs but not sure of the validity of each

http://www.alltheheavylifting.com/five-online-olympic-weightlifting-beginner-programs/
 
Freefaller said:
Ugh. Had someone pull the "genetics" line on me again. They said that it's purely down to my genetics that I am in the shape I'm in. It really riles me as I do work bloody hard (well most of the time, I do have my bouts of laziness) to keep in shape, lift, and eat/live well. I make sacrifices, be it getting up early, or going to bed late, so that I can fit everything I need to in. I'm by no means a role model, or have a physique or strength that many people aspire to - it's flattering to hear when people say that, but I don't really believe it - but that's not the point. What I have and what I have achieved is doable by everyone. And to be told it's because it's all down to genetics and no work on my behalf is insulting. :mad: :(
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And don't forget FF... You're never natural either :rolleyes:
 
Jon33 said:
Would love that but don't have that luxury unfortunately.

Some examples of stuff I've found..

http://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/


Or this website has a number of programs but not sure of the validity of each

http://www.alltheheavylifting.com/five-online-olympic-weightlifting-beginner-programs/
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The Catalyst Athletic ones are "ok" but the problem wirh Olympic lifting is - as tom_e suggests - you need a strong technical basis, to start with... have you had any coaching before?
 
mrthingyx said:
The Catalyst Athletic ones are "ok" but the problem wirh Olympic lifting is - as tom_e suggests - you need a strong technical basis, to start with... have you had any coaching before?
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I think you've chuckled at a couple of my form vids a while back, does that count? :D
 
Freefaller said:
Ugh. Had someone pull the "genetics" line on me again. They said that it's purely down to my genetics that I am in the shape I'm in. It really riles me as I do work bloody hard (well most of the time, I do have my bouts of laziness) to keep in shape, lift, and eat/live well. I make sacrifices, be it getting up early, or going to bed late, so that I can fit everything I need to in. I'm by no means a role model, or have a physique or strength that many people aspire to - it's flattering to hear when people say that, but I don't really believe it - but that's not the point. What I have and what I have achieved is doable by everyone. And to be told it's because it's all down to genetics and no work on my behalf is insulting. :mad: :(
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I'm sorry dude, but I have to disagree, I'm afraid it simply is down to genetics. I've tried, I've worked at it day and night for years, and its just not happening for me. I just can't grow a matchingly awesome beard :(
 
Rids said:
I'm sorry dude, but I have to disagree, I'm afraid it simply is down to genetics. I've tried, I've worked at it day and night for years, and its just not happening for me. I just can't grow a matchingly awesome beard :(
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I agree. Genetic freak. I just end up with a stupid magicians goatee.
 
It's definitely 100% genetics, I'm not sure why people deny it...... I have a glorious beard. :p It's my first day back in the gym today after a week because of illness. I'm thinking an arm day to ease me back into things.
 
Rids said:
I'm sorry dude, but I have to disagree, I'm afraid it simply is down to genetics. I've tried, I've worked at it day and night for years, and its just not happening for me. I just can't grow a matchingly awesome beard :(
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:D :D

Okay okay - I was wrong it is all down to beard genetics! :D
 
Talking of advice, I could do with some to decide my next steps. Essentially been on a caloric deficit or maintenance since last May, finally think it's time to start making some strength and size gains. Which of the following would be best?

1. Reverse diet from my current (1700) calories, adding 100 per week until I start gaining 1 or 2 pounds a month. If the weight stalls add more calories etc etc.
2. Use online calculators to find my suggested maintenance, eat at that for a few weeks and then start adding calories.
3. Go straight into a slight caloric surplus using online calculators again.

Ideally I want to avoid getting fat again, my main focus is strength going forward and I want to continue 5/3/1 for the next year at least and just this week I've started couch25k to improve my general fitness.
 
NarChaDBaueR said:
Talking of advice, I could do with some to decide my next steps. Essentially been on a caloric deficit or maintenance since last May, finally think it's time to start making some strength and size gains. Which of the following would be best?

1. Reverse diet from my current (1700) calories, adding 100 per week until I start gaining 1 or 2 pounds a month. If the weight stalls add more calories etc etc.
2. Use online calculators to find my suggested maintenance, eat at that for a few weeks and then start adding calories.
3. Go straight into a slight caloric surplus using online calculators again.

Ideally I want to avoid getting fat again, my main focus is strength going forward and I want to continue 5/3/1 for the next year at least and just this week I've started couch25k to improve my general fitness.
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That's quite a while to be in a deficit. After my first cut I did reverse diet adding 100 cals a week, but i don't think that it is necessary and it takes too long. You could go straight up to maintenance, which is what i would do now but bare in mind that you have to correctly calculate your current maintenance, your matabalism may have dropped a little. How much of a deficit have you been in?

I cut for 2-3 months at about 20% deficit, ended up at 1650 calories. I'm now up to 3000 and steadily making gains.
 
MartynB85 said:
That's quite a while to be in a deficit. After my first cut I did reverse diet adding 100 cals a week, but i don't think that it is necessary and it takes too long. You could go straight up to maintenance, which is what i would do now but bare in mind that you have to correctly calculate your current maintenance, your matabalism may have dropped a little. How much of a deficit have you been in?

I cut for 2-3 months at about 20% deficit, ended up at 1650 calories. I'm now up to 3000 and steadily making gains.
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Yeah to be fair I did May to August (200-175 pounds) in a deficit, August to Jan at maintenance and just went from 176-168 since the new year. The IIFYM calculator puts my TDEE at around 2200, so roughly a 500 calorie deficit each day. Would going up-to my suggested maintenance then just keeping an eye on my weight for a few weeks be the best plan?
 
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What is your aim going forward? Are you looking to bulk?
I wouldn't waste time reverse dieting for months, go straight to your new maintenance and monitor. Your weight will go up a little at first but it won't be fat.
 
Yeah my aim is to bulk, probably for a year at least. Ideally it will be a lean bulk as I don't wanna get too fat again! Did you reverse diet from 1650 to 3000 by 100 calories per week every week? Or did you add 100 and then eat at that until the gains stopped then add another 100 per week?

So far I'm thinking - Eat at suggested maintenance for 2 weeks, then if weight is not going up or if I'm still feeling tired/weak add 200 calories try that for 2 weeks etc etc.
 
I am thinking of buying some weightlifting shoes, are Powerlift2 by Adidas a good shout?
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Had mine a couple of years and they are still going strong. More solid than your standard trainer and has helped with my squat form.
 
I have power perfect 2 as I found they fitted my foot a little better - I have quite wide feet. I'd very much recommend trying them on before you buy.

I think the powerlift2 are a good entry level shoe. I've got so used to squatting and benching with them now I really ought to do some work without them but I just love the depth in my squat I can get with no tuck.

https://www.instagram.com/p/BCAU8KStIuf/?taken-by=grumpy_william

https://www.instagram.com/p/88GI-ntIkr/?taken-by=grumpy_william

This is with vibrams on:

https://www.instagram.com/p/57xxmhNIn_/?taken-by=grumpy_william

Still decent depth, but clearly the depth and tuck is hugely improved with the shoes on.
 
Week 4 update.
Squat 50kg to 65kg x 5 --> Previous 1RM was 75kg.
I know my squat needs improving, but my form needs lots of work so will be de-loading soon and rebuilding this back up.
Bench 42.5kg to 52.5kg x 8 --> Going great, couldn't manage 3 x 50 last year.
Deadlift 50kg to 80kg x 5 --> Going good. 1RM Max previously was 102.5kg
OHP 20kg to 30kg x 8 --> Going good

Weight loss 5lb.

Getting close to the end of my fat loss, I'm down 3 stone overall from 15st to 12st.
Bodyfat from 30+ to 16% - will keep cutting calories till I go on holiday in May and hope to end up 11st 7lb around 12% so around another 7lb to go - 8 weeks out.
Calories I've been having around 1,900 but now i'm cutting down to 1,800/1,700 for the last 1/2 stone.

Will then be bulking for the remainder of the year, aiming for around 2lb to 3lb a month for the rest of the year/early next year then cut down again. I can't wait to see how much I can gain after cutting calories for so long.
 
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