*** The 2016 Gym Rats Thread ***

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reiyushin said:
Heavy training can be detrimental to recovery but that being said your body often exaggerates symptoms.

My general decider is if I was fit enough to go into work I'm fit enough to train :D
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Agreed, I barely take rest days anymore. I figure days when I have to work late or go out for the day and can't make it to the gym add up to enough. Plus I am pretty happy with my nutrition.

Nearly a month back into work and have kept up all programs. About to try my max lifts again. Amazing how time flies. I do love with your program how the first couple of weeks are killers, but you can really feel the increasing strength in the final week or so.

Everything feels good and not really getting any pain anywhere anymore. A tiny bit of lower back pain, but I think it is the muscle rather than joints. I looked closely at my form, but it isn't too bad.
 
RaohNS said:
Lucky you don't come my gym. I walk in and people clear off my bench inside of 2-3 sets. Then yours truly has an hour with his baby :D.

A weekly jog tom does wonders. I started 2months ago and feel better for it. Haven't really lost anything and hover from 19st-19st 5lb. Oh and yes shin splints :(

Whens your next comp reiyushin?
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That's why I didn't want to take too much longer as I had already been on it for nearly an hour and he'd been hovering like a bad smell :D

I normally jump in the pool for 30 minutes or so after my sessions but because I'm only just coming back after 4ish months of nothingness but sitting and eating it's killing me right now :o
 
Anyone have an idea why the bar is leaning down to the right side on my squats? It's perfectly positioned in the centre on my back and usually the lean is only noticeable after I come back up from the first rep. If I balance it out in the mirror it doesn't feel right and the bar is positioned much further to the left.
 
Ayahuasca said:
Anyone have an idea why the bar is leaning down to the right side on my squats? It's perfectly positioned in the centre on my back and usually the lean is only noticeable after I come back up from the first rep. If I balance it out in the mirror it doesn't feel right and the bar is positioned much further to the left.
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Does the bar have equal weight on each end (dumb question, but who knows)?

Have you always squatted that way (is your motor pattern geared to bar misplacement)?

Are you using a new bar (as question 1)?

Have you tried filming your sets to see if you lean during your sets?

Is one of your legs longer than the other?

Can you overhead squat?

Chances are you have a form issue that is being compounded by an imbalance somewhere. Do you DBSS?
 
One week in and still loving the burn :D

I can't seem to get my lateral raises right, after the first few reps, my left shoulder starts aching in a bad way until I put the weight down. I've watched a few videos for technique and I'm sure my form is okay but I can't seem to do more than a few before my shoulder feels like its about to rip off lol.
 
Atari said:
One week in and still loving the burn :D

I can't seem to get my lateral raises right, after the first few reps, my left shoulder starts aching in a bad way until I put the weight down. I've watched a few videos for technique and I'm sure my form is okay but I can't seem to do more than a few before my shoulder feels like its about to rip off lol.
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Probably because your rotator cuff is weaker than an ice skater's friend.
 
mrthingyx said:
Almost. YouTube for "rotator cuff internal and external rotation" and do those exercises. Every day. Forever. :)
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Yup, I swear by these. Having had years of shoulder pain, quite horrendous at times, mine has now completely gone. I lost a lot of gains due to my shoulder issues, but I am now setting personal bests again :)
 
mrthingyx said:
Probably because your rotator cuff is weaker than an ice skater's friend.
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This is a saying I've never heard before - I kinda like it, would you mind explaining the context?

On a more thread relevant note, I did my first leg day for 32 days on Tuesday (don't hate me, I had an exam and then I smashed up both my knees on a stag do that left me walking like a crab for 3 weeks)

Instead of doing the sensible thing and taking things easy, I decided to make up for lost time and smashed out tons of volume. Well 3 days have now elapsed, I'm still suffering from the worst DOMS in living memory. Generally I walk a lot, and I walk fast, but the last 2 days I've seen people on zimmerframes zip past me as I crawl towards the station at a snails pace. Theres always a love-hate thing with DOMS for me, I enjoy having them as I feel its my bodys way of saying "good workout bro" while at the same time two days of constant pain isnt particularly enjoyable.
 
Exactly the same circumstances and feelings I've had since last Sunday's leg workout. My solution was to train legs again yesterday :D I actually feel better now on the plus side.
 
mrthingyx said:
Does the bar have equal weight on each end (dumb question, but who knows)?

Have you always squatted that way (is your motor pattern geared to bar misplacement)?

Are you using a new bar (as question 1)?

Have you tried filming your sets to see if you lean during your sets?

Is one of your legs longer than the other?

Can you overhead squat?

Chances are you have a form issue that is being compounded by an imbalance somewhere. Do you DBSS?
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Equal weight, yes, although the odd time I have had 1.25kg more on one side :p

I've always squatted this way

Bar isn't new, no

I've recorded myself and can't see any lean

Can't really tell if one leg is shorter than the other, doesn't feel that way but I guess I'd have to measure?

I've never tried overhead squatting

Don't currently do DBSS, I know that's a crime :D
 
Ayahuasca said:
Equal weight, yes, although the odd time I have had 1.25kg more on one side :p

I've always squatted this way

Bar isn't new, no

I've recorded myself and can't see any lean

Can't really tell if one leg is shorter than the other, doesn't feel that way but I guess I'd have to measure?

I've never tried overhead squatting

Don't currently do DBSS, I know that's a crime :D
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Well, you clearly do lean (or twist, to be fair... But both are similar) if you are complaining the bar is down in one side... :) Either that or one side is significantly weaker than the other...

Which is why you should DBSS, as this will help you identify and remediate any imbalances. I don't just suggest them because I like seeing people suffer... It is because I DON'T want to see them suffer (long term... ;)).
 
I'm after a bit of advice. I've been working on fixing any lower body imbalances that have been hampering my squat. I've found, if I cross my legs (foot/ankle on opposite knee) I can put my left leg at a 90 degree angle but my right leg sticks up at a 45 degree angle like this.

I've been doing the seated piriformis stretch but I don't do any foam rolling, would that help?

Secondly, I want to add dips (chest) to my push days. My routine is:

Chest compound
Shoulder compound
Chest isolation
Super set tricep & shoulder isolations

Is it better to do them after I've finished my chest isolation work or at the end of my workout?

Cheers
 
Well it was an interesting gym visit today. Going for deadlift max, started off feeling strong, failed at increasing my max, went back down and did more lighter weights, felt strong again and sligtly added to my max by 5kg. Was hoping for more, but will take that. Guess I should have warmed up more? Didn't want to overdo it though. I always struggle to get the warmup right.
 
Kris_90 said:
I'm after a bit of advice. I've been working on fixing any lower body imbalances that have been hampering my squat. I've found, if I cross my legs (foot/ankle on opposite knee) I can put my left leg at a 90 degree angle but my right leg sticks up at a 45 degree angle like this.

I've been doing the seated piriformis stretch but I don't do any foam rolling, would that help?

Secondly, I want to add dips (chest) to my push days. My routine is:

Chest compound
Shoulder compound
Chest isolation
Super set tricep & shoulder isolations

Is it better to do them after I've finished my chest isolation work or at the end of my workout?

Cheers
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Dips are a compound movement, so stick them in before you brosolate.

CaptainRAVE said:
Well it was an interesting gym visit today. Going for deadlift max, started off feeling strong, failed at increasing my max, went back down and did more lighter weights, felt strong again and sligtly added to my max by 5kg. Was hoping for more, but will take that. Guess I should have warmed up more? Didn't want to overdo it though. I always struggle to get the warmup right.
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It just means you are need to structure your ramp correctly: everybody is different but you need to use the ramp to convince yourself that your max is a puny thing that will be crushed without mercy... If you are struggling half way up the ramp, do a couple of sets at that range.
 
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