*** The 2016 Gym Rats Thread ***

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Even if you only keep them for yourself they're the best way of tracking progress.
I hadn't realised just what crap state I'd let myself get into recently until I'd seen my pictures from last year pop up.
 
Rotator cuff exercises folks, what do people think of this article? https://www.t-nation.com/training/cracking-the-rotator-cuff-conundrum

I currently just do sets of standing pulley internal and external rotations with humerus at 45 degrees to vertical (so half lateral raise) and elbow bent at 90 degrees, 3 x 10, 2-3 times a week. Is that good enough to cover all the muscles?

I hurt my shoulder a couple of months ago again, doing bench this time, I felt a grinding/crackling on the way up from about 1/4 to 3/4 of the way up and it's been a niggling pain since. But I did get my 90kg so sort of worth...
 
shroomz said:
Rotator cuff exercises folks, what do people think of this article? https://www.t-nation.com/training/cracking-the-rotator-cuff-conundrum

I currently just do sets of standing pulley internal and external rotations with humerus at 45 degrees to vertical (so half lateral raise) and elbow bent at 90 degrees, 3 x 10, 2-3 times a week. Is that good enough to cover all the muscles?

I hurt my shoulder a couple of months ago again, doing bench this time, I felt a grinding/crackling on the way up from about 1/4 to 3/4 of the way up and it's been a niggling pain since. But I did get my 90kg so sort of worth...
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It is Eric Cressey and it is pretty comprehensive. Do you need everything in there? No. Do you need to pay attention to some of its key points? Yes.
 
I think it's time to take a little break again from heavy weights, I managed 190KG X 5 on high pin squats after doing some 180's beltless squats a couple of weeks ago and I think it's time to relax as I really have worked really hard over the last 10 weeks and I can feel some inflammation around my knees.

I'm climbing Ben Nevis this weekend with some scrambling on a more challenging route. So I decided to get in a little walking on holiday in Turkey a few days ago. We managed over 80km in 3 days.

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I think it's the most I've walked in a day!
 
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DarkShadow said:
I think it's the most I've walked in a day!
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:eek: 40,000 steps. Most I've ever walked in one day was 20miles. It was last month. I was having like fibrous pains in my knees and my feet felt like glass. Very painful. Walking from 8:55am and didn't get back until 10:45pm (had maybe an hour or two total sitting down for meals/drink).... I was then in the gym benching at 11:00-11:45... Gods honest truth.
 
Well that was a rubbish session. First squat session based on my new max lift on Monday I hit every rep - today I fell a fair bit short on the heavier front squats. I don't think my legs have recovered well this week. I have left a bigger gap between sessions too! I suspect the new weight is taking more out of me.
 
Your legs can take an absolute battering. I've trained them 3 times a week on multiple occasions and others that run programs like Smolov train them 4 or more times a week.

Assuming you're starting a new cycle and working your way up to a new max over a period of time I'd guess you're still fatigued and in need of a week off (I generally have a complete week off every 8-10 weeks) or you're simply not eating enough.
 
Pigeon_Killer said:
Your legs can take an absolute battering. I've trained them 3 times a week on multiple occasions and others that run programs like Smolov train them 4 or more times a week.

Assuming you're starting a new cycle and working your way up to a new max over a period of time I'd guess you're still fatigued and in need of a week off (I generally have a complete week off every 8-10 weeks) or you're simply not eating enough.
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Moar food. Moar sleep.
 
Difficult with 10-12 hour days, but I am trying to keep it up. Taking nutriblasts to work with creatine, protein and loads of fruit to give me a boost through the day. On holiday in a few weeks, so that can be the week off...possibly just before my new max attempts?
 
Just an update 10 months in.
Squat 5 x 60 --> End 2016 goal 5 x 100
10 x 70 - 8 x 75 - 6 x 80 - 5 x 85 - 3 x 90 - 2 x 95 - 1 x 100
Had some knee issues so rebuilding this back up

FSquat 5 x 50 -->not trained

Bench 5 x 50 --> End 2016 goal 5 x 80
--> 10 x 50 - 8 x 55 - 6 x 60 - 3 x 65 - 1 x 70
Not moved - rebuilding

Deadlift --> 5 x 90 --> End 2016 goal 5 x 120
9 x 100 - 3 x 120 so ahead of expectations.

Row 8 x 40 --> End 2016 goal 8 x 60
55 x 10 - 60 x 8 so above target

OHP 5 x 30 --> End 2016 goal 5 x 50
10 x 30 - 8 x 35 - 6 x 35 - 5 x 42.5 resetted.
 
Front squat is definitely letting me down at the moment. Struggling off my current max. I can see me not increasing my max next time and instead focussing more on form for a few weeks.
 
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