*** The 2016 Gym Rats Thread ***

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Currently on week 7 of Stronglifts 5x5
Squat from 30kg to 75kg
Bench from 30kg to 52.5kg
Deadlift from 50kg to 100kg
OHP from 20kg to 40kg
Row from 30kg to 50kg

Squats now getting hard, to the point that at least 3 minutes is needed between sets.
Deadlifts are v.hard after squats.
OHP I still think I will fail before I try it and then it goes up. But should be stalling soon.
Bench last session was hard but I've already lifted 55kg for 5 before so I'm hoping to get to 60kg as that will be a nice milestone to get 5 reps.
Row feels better than ever. Worked on really getting the weight onto my heels and being explosive.

Weight 75kg - eating at around 2.4 to 2.7 not started bulking yet. I'm waiting until I stall on a lift.
 
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Just make sure you watch your squat and deadlift form. I found during 5x5 when it gets very hard my form suffered and squats weren't going deep enough and deadlifts had way too much rounded back. 5x5 worked well for me at the start of the year, I was in a big plateau on all lifts but 2 months of doing it I've smashed through them now. Going back to hypertrophy was horrible though.
 
MikeTheNative said:
Just make sure you watch your squat and deadlift form. I found during 5x5 when it gets very hard my form suffered and squats weren't going deep enough and deadlifts had way too much rounded back. 5x5 worked well for me at the start of the year, I was in a big plateau on all lifts but 2 months of doing it I've smashed through them now. Going back to hypertrophy was horrible though.
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I found doing a pyramid on 5x5 works well. For example on bench i'll do:

Warmup
5x95kg
5x100kg
5x105kg
5x100kg
5x95kg


I manage to keep much better form doing it this way - same with deadlifts and squats too (Although I usually do 10kg jumps instead)
 
Completely lost motivation to go the gym for 4 weeks and sat around being fat and lazy.

Decided to go back on Saturday and have a gentle session to ease myself back into, light weight, medium reps.

Got the gym and it was empty, so the nice relaxing light chest day turned into a full body workout. Either I've completely forgotten what DOMS feel like, or I've utterly destroyed almost every muscle in my body, my god the pain. I was going to go back tonight but everything still hurts.

Hoping to go back tomorrow - lost a decent amount of strength so its a big step backwards, but in some ways I needed the break!
 
MikeTheNative said:
Just make sure you watch your squat and deadlift form. I found during 5x5 when it gets very hard my form suffered and squats weren't going deep enough and deadlifts had way too much rounded back. 5x5 worked well for me at the start of the year, I was in a big plateau on all lifts but 2 months of doing it I've smashed through them now. Going back to hypertrophy was horrible though.
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Form is good at the moment.. As I'm not quite at my previous 1 RM numbers
Squat is 100kg
Bench is 70kg
Dead is 120kg
 
Just a quick update; Only ended up winning my class at NABBA NE! Chuffed to bits. I won class 2 and qualified for the NABBA Britain which is Saturday in Southport. I was going to do the Britain up until last week when my parther had the news that a close family member had passed away and she needs all my support at the moment. Family and loved ones take priority IMO!

A few pics from a couple of days out from the show:
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Here's a few photos from the show itself:

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The trophy: (Worth the £25 NABBA annual membership alone. It's a beauty and now one of my most prized possessions!)

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For those that don't know I'm a qualified PT and also run an online nutritional and training coaching business:

http://www.facebook.com/trainedbyrh

:):):D
 
I swear I feel like I was there I've seen the pictures so many times...... :p :D

Congratulations Ryan, well deserved.
 
Congrats - I want that trophy :D

Anyone got any good stretches to improve hamstring flexibility? My hammys are about as flexible as a plank of wood. I can't do deadlifts as my back rounds (due to hamstrings) so I've been doing RDLs which has helped but I'm not making as much progress as I'd like.
 
Kris_90 said:
Congrats - I want that trophy :D

Anyone got any good stretches to improve hamstring flexibility? My hammys are about as flexible as a plank of wood. I can't do deadlifts as my back rounds (due to hamstrings) so I've been doing RDLs which has helped but I'm not making as much progress as I'd like.
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You can't do deadlifts because you don't have decent core control and your form isn't robust enough to manage it. :)

BUT, try pancake stretches, butterfly stretches, yoga (in general)...
 
Kris_90 said:
Congrats - I want that trophy :D

Anyone got any good stretches to improve hamstring flexibility? My hammys are about as flexible as a plank of wood. I can't do deadlifts as my back rounds (due to hamstrings) so I've been doing RDLs which has helped but I'm not making as much progress as I'd like.
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Just use enough weight to pull you downward and focus on keeping the legs straight. As with regular forward-fold poses in yoga, shift your weight forward so you're not leaning back/on your heels and actively pull the knees up/engage the quads so the hamstrings can relax a bit and lengthen into the stretch, not hold on tight or contract to do the work in the pose.
 
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Any advice on really pushing forward with strength now, I have been doing 5*5 stronglifts for a while now but think I am reaching a wall with it now. Current numbers are Squat - 145, deadlift - 185 and bench 85. My bench has always lagged behind, really enjoying squatting at the moment. Should I switch to less reps for a while?
 
Have you increased your food intake? Gotta feed dem gainz!

Also look at form, can make massive strength gains from even small tweaks in form.
 
Somnambulist said:

Just use enough weight to pull you downward and focus on keeping the legs straight. As with regular forward-fold poses in yoga, shift your weight forward so you're not leaning back/on your heels and actively pull the knees up/engage the quads so the hamstrings can relax a bit and lengthen into the stretch, not hold on tight or contract to do the work in the pose.
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I need to start doing those :eek:

Or at least watching more videos of the girls doing them.
 
tom_e said:
Have you increased your food intake? Gotta feed dem gainz!

Also look at form, can make massive strength gains from even small tweaks in form.
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I eat well and a good amount.

form in my squat is good, deadlift falls apart a little at very high weights. Bench form is poor I think which is what is holding me back.
 
If the weights are still going up then carry on what you're doing! If you're using the app it's meant to automatically recommend switching to 3x5 after your third deload on an exercise.

http://stronglifts.com/what-to-do-after-12-weeks-of-stronglifts-5x5/

I've just hit my second deload on squats at 77.5kg, first one was at 55kg, so I'm hoping to get to 100kg before having to deload again/switch to 3x5.
 
If you want to grow and/or get stronger, you need to eat more. Eating "well and a good amount" isn't going to help if your gains slow down. Just add 200 - 300 more calories in to your diet.
 
Somnambulist said:

Just use enough weight to pull you downward and focus on keeping the legs straight. As with regular forward-fold poses in yoga, shift your weight forward so you're not leaning back/on your heels and actively pull the knees up/engage the quads so the hamstrings can relax a bit and lengthen into the stretch, not hold on tight or contract to do the work in the pose.
Click to expand...

Cheers.
 
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