*** The 2017 Gym Rats Thread ***

Hour of crossfit this morning and it was nothing like the memes. Quite intense split 30 minutes of 5x5 deadlifting then 8 x half your max 16 x box jumps 24 x press ups all three times as quick as you can.
 
Thinking of taking up boxing this year. Been working out lately and doing cardio for the first time in my routines. It's keeping me looking quite lean. Kinda wish I had implemented cardio a few years back when I was in strong shape.
 
New bench record for me this week! :)

105KG x5
110KG x5
115KG x5 (PB)
110KG x5
105KG x5

Not bad considering i weigh about 79KG at the moment!

Next up 120!
 
So after 4 months off, following the heavily recommended chips and ice cream nutrition advice offered here I think my niggling injuries have finally gone away. Been keeping on top of the shoulder mobility and it feels good.

Tonight I visit the gym, I'm already dreading tomorrow.

Hold me, I'm scared.
 
Rids said:
So after 4 months off, following the heavily recommended chips and ice cream nutrition advice offered here
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Sensible advice to live by right there :D Just remember not to get too excited and try chasing big numbers straight off the bat.
 
Alright lads, I'm hoping I can get a pointer or two.

I've bought Starting Strength, I'm reading it, and also watching Rippetoe's videos on youtube. I decided to really follow the program strictly two and a bit weeks ago. Increasing my squat 5 kg per session, I've gone from 90 kg to 130 kg (today/yesterday). My deadlift has gone up to 150 kg. Each of these weights are the greatest I have ever lifted in my life. I'm still gaining linearly, and it really enthuses me!

Today however, I failed on my press at 57.5 kg. According to the book/routine, the next time I go for 57.5 again. I know that if I fail three times, I reset by reducing the weight 10% and working back up. My question is, if I win on next press day, do I continue with adding 2.5 kg, or do I drop it down to 1kg.

Essentially, after one fail (assuming I hit the weight on the next session) do I keep bumping the weight the same? Or is the fail an indicator that I need to slow down the pace?

Cheers lads.
 
If you complete the 5x5 (or whatever setsxreps it is), then yes you progress; it doesn't matter if you failed the previous session. However that does mean that you'll fail completely soon anyway, as you're obviously near your max. I'd reset after two failures to be fair (3 sessions of failure is too much for my liking), and reset by 3 sessions (i.e. If you failed on 60kg, fall back to 52.5kg).

Other than that, excellent work. You'll always plateau with any pressing movements first (shoulders or chest) as they use much smaller muscle groups than squats or deadlifts. The gains made in pressing movements are much smaller, but it's all relative :cool:
 
After some help, please (not sure if I belong here, but the thread seems full of decent knowledge).

Injured my shoulder 5 years ago (Crossfit WOD against the clock featuring fairly heavy cleans - so dumb in hindsight - I should have said, "No") and" fell out" of fitness (read, "got demoralised and lazy").

Started trying to get back in some kind of shape a week ago but the shoulder is still an issue.

Lateral cable raises and overhead presses sometimes hurt, sometimes are fine, and sometimes the shoulder is strong but often it just won't work/is weak/collapses.

5 years ago I got a pretty vague diagnosis of a torn rotator cuff, and a referral to a NHS physio who gave me some band work but it made no difference, we moved house, and I let it slide.

Has anyone got any tips on how I get this properly diagnosed and treated...I've got private healthcare cover through work if that opens up more options.

Thanks a lot for any help.
 
garnett said:
After some help, please (not sure if I belong here, but the thread seems full of decent knowledge).

Injured my shoulder 5 years ago (Crossfit WOD against the clock featuring fairly heavy cleans - so dumb in hindsight - I should have said, "No") and" fell out" of fitness (read, "got demoralised and lazy").

Started trying to get back in some kind of shape a week ago but the shoulder is still an issue.

Lateral cable raises and overhead presses sometimes hurt, sometimes are fine, and sometimes the shoulder is strong but often it just won't work/is weak/collapses.

5 years ago I got a pretty vague diagnosis of a torn rotator cuff, and a referral to a NHS physio who gave me some band work but it made no difference, we moved house, and I let it slide.

Has anyone got any tips on how I get this properly diagnosed and treated...I've got private healthcare cover through work if that opens up more options.

Thanks a lot for any help.
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Your original physio was probably correct but not helpful enough to tell you HOW to do band exercises.

Go and see a sports physio and sort your rehab (because you now have to undo 5 years of derp).

SixTwoSix said:
Someone posting about injuries caused by crossfit in this thread of all places...this is going to be golden :D
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Whilst sorely tempting, he has hopefully realised the error of his ways... But then, it is Crossfit, so I should probably suggest he gets psychotherapy, too. ;) :D
 
garnett said:
5 years ago I got a pretty vague diagnosis of a torn rotator cuff, and a referral to a NHS physio who gave me some band work but it made no difference, we moved house, and I let it slide.

Has anyone got any tips on how I get this properly diagnosed and treated...I've got private healthcare cover through work if that opens up more options.

Thanks a lot for any help.
Click to expand...

A diagnosis of a damaged rotator cuff turned out to be a torn labrum for me, I had surgery back in October 2015 - I had major instability as opposed to weakness.

See if you can be referred for an MRI Arthrogram if you're privately covered.
 
That is probably very rare however Permabanned - a torn rotator cuff is a very common injury in those lifting not warmed up or with incorrect form (which will be the case if doing a Crossfit WOD at a weight too great for you).

Agreed with MrThingyX. It might sound like hassle going to a specialist over, however once you learn what rehab to do, your injury becomes very fixable. Short term inconvenience for long term gain.
 
I'd recommend my patented "Sit on arse and eat ice cream" shoulder fixing routine but as it's still snapped after 5 years I feel we're a little beyond that.
 
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