*** The 2017 Gym Rats Thread ***

[mrthingyx]

You are so cryptic about it, is that some sort of cult group?

Depending on what you worship, absolutely.

 

[mrthingyx]

I've changed programs which has resulted in my compound exercise volume almost tripling what I was doing before. The workouts are awesome but 1.5 weeks in and my elbows and knees are feeling sore. Has anyone had this after increasing frequency?

I'm thinking I'll just up my calories to ensure I recover properly.

Depends which bits are sore: tendon insertions are to be expected, but joint pain is not (generally speaking)...

And nice work, CaptainRAVE.

 

[mrthingyx]

Hi Guys,

I've created a routine based off 5 3 1 could you guys have a look after the balance of accessory work?

My previous program was around 24 sets on bench day and 13 sets on squat and deadlift day so the template I base this off was only 12 sets so wanted to up the volume a little.

I've made two different variations to try see what worked better before doing it.

https://imgur.com/trSZw4m
https://imgur.com/SiAEFlW

What manner of sissiness is this? No deficit Bulgarian split squats? GTFunkO.

And biciep curlz have been proven to make you blind: please swap for brocep curlz..

 

[mrthingyx]

I've got RFE SS for Bulgarian split squats which is pretty much the same thing? not sure if to take your reply serious or not lol.

Deficits are better for the extra ROM.

And never take my posts seriously.

 

[mrthingyx]

Ouch - first time ever I have torn a callus on my hand deadlifting. Will press on with straps then I guess

What do I do with it now? It isn't loose enough to come off. It's like a casm in there though

Cut it off and tape your hands up.

 

[mrthingyx]

had interesting session with a level2 phys - he is saying my body is not damaged but its compensating badly with movement. He gave me example about lifting hands above head - which was painful and limited with both feet on floor. Lifting my right leg up - the pain greatly reduced and movement was better.... Ive got a few weird excercises to do

e.g. lay on back , foot on bed, knee bent and push into my foot and raise bum
lay on side with both arms outstretched and reach over without straining - do it relaxed
step forward slightly on left foot and put weight on it and raise both hands over head

Hopefully will reconfigure my body and fix my shoulder....

Do you do deficit Bulgarian split squats?

 

[mrthingyx]

no never done that? what are they and would they help my shoulder?

Unilateral leg work, designed to:

a) Cause untold misery for the week after;
b) Quite possibly the best way to test for, remediate and prevent imbalances in most of your kinetic chain. Ever.

If you're doing the glute bridge stuff, that's the nice and gentle work to ease you in, but Bulgarian split squats will - once you've got some semblance of recovery going on - really show up what your kinetic chains are (not) doing.

 

[mrthingyx]

I still lift

Orly? Pics or it didn't happen.

One more session of smolov jr left. My legs no longer fit into my good pair of jeans and I keep popping the pockets of my work trousers off.

Nice. Pics or it didn't happen.

Well it has been awhile since I've been back here! Finally after 6 months of not lifting, I'm finally getting back in to it and one thing I will never miss.. DOMS!

Yesssssss... Warmups of 70kg strict press?

Training with RPE - it makes a lot of sense to me. I ride 8+ hours a week on my bike and so I have finally realised why some days weights fly up and other days just suck and therefore why following strict % workouts seems to break me. Does anyone use such a system?

Occasionally toyed with a Bulgarian scheme of working up to a daily training max and then working at a percentage of that weight. With Olympic lifts it was just about bearable; with squats it was absolute murder... Even my ears had DOMS.

 

[mrthingyx]

Left it late in the year...
Have been trying to get stronger and decided to join a gym and commence 5x5 program.
Have been watching hours and hours of videos to understand form and mobility - loving the guys on JTS.
Age and height are not on my side for progress 50 and 6 ft 3"
Will add my lifts as I gain an understanding of them.

Wishe me luck

Awesome stuff - Freefaller is a similarly aged lifter and he is pretty immense.

 

[mrthingyx]

Hey,
A guy at work challenged me to bench 100kg before Christmas.
Any guidance for warm-up to a 1rm?
I've only done the stronglifts warm-up with my sets for 5x5,would that do?

Bench is gash. Should have suggested he squat 2*BW.

What do you normally lift?

 

[mrthingyx]

Well I did 3x3 @95 today, so I thought 100 might be an alright goal

If you are doing that, then 100kg should be a doddle. Just warm up as normal.

If you want to grind out 105kg, you may want something like:

BAR*10 (explosive)
40*5
70*3
80*2
90*1
100*1
105*1

 

[mrthingyx]

Shoes - talk to me about shoes for squatting.

I know they can range from bare feet/converse/full weight lifting shoes etc. I have good crossfit trainers for crossfit sessions etc but I'm getting more into squatting now as well and tempted to get some weightlifting shoes. Any pointers?

The new Adidas ones look hilariously high...

 

[mrthingyx]

I’m thinking of getting a second bar for my home gym and a trap bar is tempting me. I’m thinking of using it for deadlifts, farmers walks and rows mainly. Anyone use one?

Yeah - they are interesting as they enable a lot more deadlift weight to get lifted due to the mechanics of the body's position.

You can also use them for floor pressing, too...

 

[mrthingyx]

My gym has two but I don't like them because the handles seem needlessly wide unless I want every trap bar variation to be snatch grip as well!

Your arm length isn't a reason to not get one.