*** The 2016 Gym Rats Thread ***

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looking to get back into regular gym sessions again and didn't relise there was a 5x5 app is it any good?
just tried starting the app but it seems to have suggested really light weights?? does everyone else just up them to higher weights on the first session and then the app will carry on from there for next time?

do you just follow the 5x5 3 exercise routine or add extras in? last time i did 5x5's i felt that my arms lagged behind....


has anyone tried the 1 exercise (squats, bench or dead lift) to 100 reps in 10 mins any way you like. meant to use 50 - 70% 1 rep max i think.

its a lot harder than you think, turns into a mental battle rather than anything else. most probably easier if you have a gym buddy.

i seem to always end up at 77 reps 80kg on the bench, breathers just become longer and longer....
 
I started again on 5x5 after a few years off. Didn't start from just the bar. Think I started with 40 kg squat and bench and 80kg deadlift and went from there. The weights quickly start going up so I think patience is key as it's very easy to overdo it. I had a few false starts where I went to heavy too soon and had to start again.
 
I've not been in the gym for a couple of months due to training for a marathon but now that's out the way I'm looking forward to getting back to doing some lifting. I'll still be doing some running and badminton one night per week so I can probably go to the gym about three times per week. I'd be looking for increasing my strength primarily with any thoughts about size being secondary - the gym I go to at the moment has lots of free weights and Olympic lifters but very few machines.

I've mostly been doing Stronglifts or a slightly modified version of it for quite a long time now so I figure this might be as good a chance as any to switch up the routine - does anyone have any recommendations?
 
Apologise for the wall of text.

I'm quite desperate to get back in the gym, but I cant rush it as I am currently injured.

The story is I was doing well and was consistent for about 2 years and was within touching distance of goals I had set my self when I started developing shoulder pain.

It first started as a click in my left shoulder particularly prevalent when doing incline dumbbell presses. It eventually reached a point where I would say take a week off for the pain to subside then I would be back again for a few months pain free but still clicking. (Physio thought this was my bicep tendon clicking)

Eventually however in Jan 2015 I had taken a break due to pain again but this time it didn't go. I tried a few times to go back in the gym between Jan - March but nothing I did was helping me get over this pain.

The two things I found worrying was the slipping. In the shower as I'm reaching behind me to wash myself I could feel the shoulder ball come out of the socket and I would have to very delicately straighten my arm to put it back in. Another example was at work, if I put my elbow on the table and put my chin on my hand for example, I would feel a sharp 'reaction' from the top part of my shoulder.

This was particularly prominent when I was still training.

Now that I've been off for over a year, the general pain is better and there isn't any 'slipping' any more but I do get from time to time the ball coming out of it's socket and me having to straighten my arms to get it back in.

I cant even do cardio at the moment which is like a double whammy as I have bad knees. So the xtrainer which was the only thing I could use and not get bad knee pain was causing me pain in my shoulder.

Last year I went to see an osteopath who was recommended to me by a friend. This guy is about 80 and well respected amongst professional athletes so I thought why not give it a go.

His diagnosis was not a good one. He said I didn't have a torn rotator cuff but that I had subluxation in my shoulder. I had basically managed to stretch the tendons in my shoulder which was why the laxity.

He said to me that there isn't really anyway to unstretch tendons and the surgical options are not good either.
Especially as my shoulder was only partially dislocating rather than fully dislocating.

So not a good diagnosis.

A few months later I had an ultrsound to see if there was any physical damage. They couldn't see anything wrong. So thats a good sign.

I have also been to see a physio therapist through NHS referral. Fortunately this guy gives me confidence that he knows he's stuff. His diagnosis is slightly better. He doesn't think I have shoulder subluxation. But he thinks some how my brain to muscle connection with certain muscles in my shoulder has been lost.

So he thinks because I have some inactive muscles in my shoulder my rotator cuff or other muscle groups has been taking too much of the stress hence the pain.

He''s trying to treat me in two ways. 1. Muscle Activation Therapy. I.e, he is getting me to massage my ribcage in certain areas where the pain is most acute. This supposedly is to tell my brain to activate the muscles in my shoulder again. Part of this includes breathing exercises....

2. Static holds using rubber bands.... :o

Meh... I told him I want to get back in the gym. I think next time he is going to show me what I can do with free weights in the gym.

The one exercise that has been helping I 'think' is an external rotator cuff movement with your palm facing up. Using a rubber band you will really feel it in your shoulder.

This is frustrating to say the least. Because I could have one or two weeks where I feel like 'wow' am I actually getting better and then suddenly I find that in reality I haven't moved on from square one.

If my physio is right, I have to find a way of building up the top muscles in my shoulder to take the stress of the rotator cuff, but I have to do it in a way that wont cause tendinitis/tendonosis whilst doing it.

So yes. A right pickle.

I asked him, could it possibly be a rotator cuff tear? He said he wasn't sure. But I don't know if the ultra sound would have picked that up if it was?

The osteopath didn't seem to think so.

With out the gym, I lack focus and discipline in my life. The gym gave me goals and structure. :(

edit*

I've started doing my own shoulder presses at home using light weight and high rep. The difference between the bad shoulder and the good shoulder is it gets much more sore by doing this, but the hangover the day after is not as bad as it used to be when I was lifting weights.

edit*

I sleep in a running man position face down, so often times it means I sleep on my shoulder which means I wake up with shoulder discomfort. (in my injured shoulder)
 
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opethdisciple said:
Apologise for the wall of text.

I'm quite desperate to get back in the gym, but I cant rush it as I am currently injured.

The story is I was doing well and was consistent for about 2 years and was within touching distance of goals I had set my self when I started developing shoulder pain.

It first started as a click in my left shoulder particularly prevalent when doing incline dumbbell presses. It eventually reached a point where I would say take a week off for the pain to subside then I would be back again for a few months pain free but still clicking. (Physio thought this was my bicep tendon clicking)

Eventually however in Jan 2015 I had taken a break due to pain again but this time it didn't go. I tried a few times to go back in the gym between Jan - March but nothing I did was helping me get over this pain.

The two things I found worrying was the slipping. In the shower as I'm reaching behind me to wash myself I could feel the shoulder ball come out of the socket and I would have to very delicately straighten my arm to put it back in. Another example was at work, if I put my elbow on the table and put my chin on my hand for example, I would feel a sharp 'reaction' from the top part of my shoulder.

This was particularly prominent when I was still training.

Now that I've been off for over a year, the general pain is better and there isn't any 'slipping' any more but I do get from time to time the ball coming out of it's socket and me having to straighten my arms to get it back in.

I cant even do cardio at the moment which is like a double whammy as I have bad knees. So the xtrainer which was the only thing I could use and not get bad knee pain was causing me pain in my shoulder.

Last year I went to see an osteopath who was recommended to me by a friend. This guy is about 80 and well respected amongst professional athletes so I thought why not give it a go.

His diagnosis was not a good one. He said I didn't have a torn rotator cuff but that I had subluxation in my shoulder. I had basically managed to stretch the tendons in my shoulder which was why the laxity.

He said to me that there isn't really anyway to unstretch tendons and the surgical options are not good either.
Especially as my shoulder was only partially dislocating rather than fully dislocating.

So not a good diagnosis.

A few months later I had an ultrsound to see if there was any physical damage. They couldn't see anything wrong. So thats a good sign.

I have also been to see a physio therapist through NHS referral. Fortunately this guy gives me confidence that he knows he's stuff. His diagnosis is slightly better. He doesn't think I have shoulder subluxation. But he thinks some how my brain to muscle connection with certain muscles in my shoulder has been lost.

So he thinks because I have some inactive muscles in my shoulder my rotator cuff or other muscle groups has been taking too much of the stress hence the pain.

He''s trying to treat me in two ways. 1. Muscle Activation Therapy. I.e, he is getting me to massage my ribcage in certain areas where the pain is most acute. This supposedly is to tell my brain to activate the muscles in my shoulder again. Part of this includes breathing exercises....

2. Static holds using rubber bands.... :o

Meh... I told him I want to get back in the gym. I think next time he is going to show me what I can do with free weights in the gym.

The one exercise that has been helping I 'think' is an external rotator cuff movement with your palm facing up. Using a rubber band you will really feel it in your shoulder.

This is frustrating to say the least. Because I could have one or two weeks where I feel like 'wow' am I actually getting better and then suddenly I find that in reality I haven't moved on from square one.

If my physio is right, I have to find a way of building up the top muscles in my shoulder to take the stress of the rotator cuff, but I have to do it in a way that wont cause tendinitis/tendonosis whilst doing it.

So yes. A right pickle.

I asked him, could it possibly be a rotator cuff tear? He said he wasn't sure. But I don't know if the ultra sound would have picked that up if it was?

The osteopath didn't seem to think so.

With out the gym, I lack focus and discipline in my life. The gym gave me goals and structure. :(

edit*

I've started doing my own shoulder presses at home using light weight and high rep. The difference between the bad shoulder and the good shoulder is it gets much more sore by doing this, but the hangover the day after is not as bad as it used to be when I was lifting weights.

edit*

I sleep in a running man position face down, so often times it means I sleep on my shoulder which means I wake up with shoulder discomfort. (in my injured shoulder)
Click to expand...

Don't be an idiot: do your shoulder rehab, smile about it and be thankful you haven't actually torn anything.

Having had to do remedial RC stuff for months before doing any shoulder/pressing work, think yourself exceptionally lucky to have found professional help before actually doing some damage.

So stop moping, do your internal/external shoulder rotation work (for as long as is necessary) and enjoy the feeling of your shoulder slowly moving back into its optimal articulation.
 
As someone who's been having major issue with my left shoulder I wholeheartedly endorse not rushing anything with shoulders and doing your rehab.
 
Opeth has shown repeatedly that he isn't really interested in listening to or following advice. He even says it in his post, several professionals have given him advice and he's looking for a way to justify not following it.

Opeth, you have been given good advice (parts of which you've actually been given before), please follow it.
 
Definitely follow the advice given, the shoulder is too complicated a joint to take for granted.

Pleased with my workout today, managed 10*3 at 140kg back squat.
 
opethdisciple said:
Apologise for the wall of text.

I'm quite desperate to get back in the gym, but I cant rush it as I am currently injured.

The story is I was doing well and was consistent for about 2 years and was within touching distance of goals I had set my self when I started developing shoulder pain.

It first started as a click in my left shoulder particularly prevalent when doing incline dumbbell presses. It eventually reached a point where I would say take a week off for the pain to subside then I would be back again for a few months pain free but still clicking. (Physio thought this was my bicep tendon clicking)

Eventually however in Jan 2015 I had taken a break due to pain again but this time it didn't go. I tried a few times to go back in the gym between Jan - March but nothing I did was helping me get over this pain.

The two things I found worrying was the slipping. In the shower as I'm reaching behind me to wash myself I could feel the shoulder ball come out of the socket and I would have to very delicately straighten my arm to put it back in. Another example was at work, if I put my elbow on the table and put my chin on my hand for example, I would feel a sharp 'reaction' from the top part of my shoulder.

This was particularly prominent when I was still training.

Now that I've been off for over a year, the general pain is better and there isn't any 'slipping' any more but I do get from time to time the ball coming out of it's socket and me having to straighten my arms to get it back in.

I cant even do cardio at the moment which is like a double whammy as I have bad knees. So the xtrainer which was the only thing I could use and not get bad knee pain was causing me pain in my shoulder.

Last year I went to see an osteopath who was recommended to me by a friend. This guy is about 80 and well respected amongst professional athletes so I thought why not give it a go.

His diagnosis was not a good one. He said I didn't have a torn rotator cuff but that I had subluxation in my shoulder. I had basically managed to stretch the tendons in my shoulder which was why the laxity.

He said to me that there isn't really anyway to unstretch tendons and the surgical options are not good either.
Especially as my shoulder was only partially dislocating rather than fully dislocating.

So not a good diagnosis.

A few months later I had an ultrsound to see if there was any physical damage. They couldn't see anything wrong. So thats a good sign.

I have also been to see a physio therapist through NHS referral. Fortunately this guy gives me confidence that he knows he's stuff. His diagnosis is slightly better. He doesn't think I have shoulder subluxation. But he thinks some how my brain to muscle connection with certain muscles in my shoulder has been lost.

So he thinks because I have some inactive muscles in my shoulder my rotator cuff or other muscle groups has been taking too much of the stress hence the pain.

He''s trying to treat me in two ways. 1. Muscle Activation Therapy. I.e, he is getting me to massage my ribcage in certain areas where the pain is most acute. This supposedly is to tell my brain to activate the muscles in my shoulder again. Part of this includes breathing exercises....

2. Static holds using rubber bands.... :o

Meh... I told him I want to get back in the gym. I think next time he is going to show me what I can do with free weights in the gym.

The one exercise that has been helping I 'think' is an external rotator cuff movement with your palm facing up. Using a rubber band you will really feel it in your shoulder.

This is frustrating to say the least. Because I could have one or two weeks where I feel like 'wow' am I actually getting better and then suddenly I find that in reality I haven't moved on from square one.

If my physio is right, I have to find a way of building up the top muscles in my shoulder to take the stress of the rotator cuff, but I have to do it in a way that wont cause tendinitis/tendonosis whilst doing it.

So yes. A right pickle.

I asked him, could it possibly be a rotator cuff tear? He said he wasn't sure. But I don't know if the ultra sound would have picked that up if it was?

The osteopath didn't seem to think so.

With out the gym, I lack focus and discipline in my life. The gym gave me goals and structure. :(

edit*

I've started doing my own shoulder presses at home using light weight and high rep. The difference between the bad shoulder and the good shoulder is it gets much more sore by doing this, but the hangover the day after is not as bad as it used to be when I was lifting weights.

edit*

I sleep in a running man position face down, so often times it means I sleep on my shoulder which means I wake up with shoulder discomfort. (in my injured shoulder)
Click to expand...

Do as you've been told, stop ***ing pressing until you've actually gotten somewhere with rehab, try not to sleep in that position it's not good for damaged shoulders I dislocated mine in my sleep due to a similar sleeping position and if you must get back in the gym there's no reason you can't work around your shoulder and do some leg or back work or indeed use machines if it comes to it.

If you come back in 6 months time moaning that your shoulders are still ****ed after ignoring sensible advice I will personally hunt you down and rip your arms off to solve the issue. :)
 
Operh, I doubt very much you have a rotator cuff tear. That is quite a specific tear/injury and once you've had one you know when you have it.

Follow the advice. You are risking making something that may be a short term solution being a permanent problem.

Has anyone seen Reiyushin about???
 
Well I'm an end of a bell, tired today and focus was a little off, just finished a heavy set on dumbbell presses and was putting them down when I relaxed my wrist a split second too early and felt a pop in my right wrist. Don't think it's anything serious but cut the workout short and icing the bad boy so hopefully the pain clears up in a few days.
 
neoboy said:
Well I'm an end of a bell, tired today and focus was a little off, just finished a heavy set on dumbbell presses and was putting them down when I relaxed my wrist a split second too early and felt a pop in my right wrist. Don't think it's anything serious but cut the workout short and icing the bad boy so hopefully the pain clears up in a few days.
Click to expand...

Ouch! Good luck and hope it heals nicely!
 
semi-pro waster said:
I've not been in the gym for a couple of months due to training for a marathon but now that's out the way I'm looking forward to getting back to doing some lifting. I'll still be doing some running and badminton one night per week so I can probably go to the gym about three times per week. I'd be looking for increasing my strength primarily with any thoughts about size being secondary - the gym I go to at the moment has lots of free weights and Olympic lifters but very few machines.

I've mostly been doing Stronglifts or a slightly modified version of it for quite a long time now so I figure this might be as good a chance as any to switch up the routine - does anyone have any recommendations?
Click to expand...

There are hundreds as you say - where did you get too last time you were gym going? A Push / Pull / Legs split is an option, or 5/3/1 although I think I am too new and need more time doing the compound lifts (i.e. more than once a week).
 
mrthingyx said:
Ouch! Good luck and hope it heals nicely!
Click to expand...

Just very annoying as it was a momentary lapse of concentration more than anything and I been hitting a really good stride in the gym after coming back recently. Moving the leg day to today and going to try front loading squats to take to make sure I use as little of the wrist as possible.

Doesn't feel too bad today and have just about full range of motion but I'm definitely not loading it with anything heavy this week. I've learnt the hard way not to push through the pain with my shoulders when really I need to rest and let the body heal.
 
I'm getting back into the gym yet again...

I've been doing deadlifts mostly and I've been wondering if anyone uses stiff legged deadlifts as their regular deadlift form?

I've never really felt comfortable doing deadlifts, and because of that I never committed much time to them, but I've started doing only stiff legged deadlifts and I'm making progress quick.

They've been the most comfortable, least physically stressful deadlifts I've ever done that leave me feeling sore in a good way rather than an over exerted sort of soreness, which is how I'd sometimes feel in the past.
 
You misunderstand. I didn't say I am disregarding what the physio is asking me to do and just doing my own thing. I've been working with the rubber band and doing my MAT stuff for the past three months. I just thought I'd incorporate some very very light presses in to the routine to try and build up some strength.
 
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