* The 2017 Gym Rats Thread *

JammieR · 29 May 2017 at 10:01

The Chemist said:
Damn I come back from Sarajevo to see everyone in the gym walking around with the gallon water bottles and training masks? Also dslr cameras and tripods carried by (for a lack of a better term), normal looking dudes/

Its the new fashion in the fitness industry..

CaptainRAVE · 29 May 2017 at 10:07

Have only noticed the gallon water bottles so far. I do find it bizarre when they spend an age filling them up at the drinking fountain holding up someone who wants a quick drink. A complete moronic gimmick.
At least the groups of girls will stay away from the free weights area now until new year.

reiyushin · 29 May 2017 at 11:42

I love my gallon bottle. Cuts down on unnecessary cardio by only having to make 1 or two trips to the water fountain

The Chemist · 29 May 2017 at 14:01

I only saw about 2 guys use it in Sarajevo and they were crossfit dudes doing handstands on the EZ bar.

Anyway, around this time of year is when I usually go on my cut. Going for 1633 calories or so with high protein, fats and carbs around 70g a day. I hate cardio but will throw that in too this year. What are your opinions on the PHUL routine? Seems last year when you asked r/fitness for an intermediate program it was Texas, 531 or Madcows. Now PHUL seems to be in fashion as a recommendation. I ran it during my time in Bosnia as I had loads of free time, one question I have with it though is whether the working sets are run at the same weight e.g 3-4 sets of 3-5 reps at 140kg?

Thanks

tom_e · 29 May 2017 at 14:19

I've noticed for women at least everything is done with bands around their quads and purely focused on their backside. It's getting as bad as the young guys doing arms for days.

Somnambulist · 29 May 2017 at 22:33

The Chemist said:
I only saw about 2 guys use it in Sarajevo and they were crossfit dudes doing handstands on the EZ bar.

Anyway, around this time of year is when I usually go on my cut. Going for 1633 calories or so with high protein, fats and carbs around 70g a day. I hate cardio but will throw that in too this year. What are your opinions on the PHUL routine? Seems last year when you asked r/fitness for an intermediate program it was Texas, 531 or Madcows. Now PHUL seems to be in fashion as a recommendation. I ran it during my time in Bosnia as I had loads of free time, one question I have with it though is whether the working sets are run at the same weight e.g 3-4 sets of 3-5 reps at 140kg?

Thanks

Unless stated explicitly otherwise then yes the load stays the same unless on say, set 3 you get 3 reps and you know on set 4 you'd not get 3 or it'd be an all-out grind. Progression is usually based on if you can max out the sets/reps at a given weight, although some people suck at multiple sets (like no matter what they'd get 5/5/4/3 trying to get a straight 4x5) and make better progress dropping weight on subsequent sets in order to hit the sets/reps target - you tend to find what works for you in that regard and neither is right or wrong if the weights are going up over time.

A more structured way of approaching it would be ala the Eric Helms style linear wave loading progression where you'd do say:
WK 1 = 140kg for 4x5
WK 2 = 145kg for 4x4
WK 3 = 150kg for 4x3
WK 4 = 140kg for 2x3 (deload)
WK 5 = 145 for 4x5
WK 6 = 150 for 4x4
WK 7 = 155 for 4x3
WK 8 = 145 for 2x3 (deload)

So you increase the weight each session but work from the top of the rep range downwards in a 4 week cycle then each time it starts over you use the previous 2nd week weight as your new first week weight. Obviously some exercises are going to be loaded in smaller increments and for anything over 12 reps he just sticks to aiming for the top of the rep range (e.g. 2 sets of 12-15 = aim to get 15/15 before increasing the load).

The Chemist · 30 May 2017 at 01:51

Somnambulist said:
le snip.

Man thank you. Your knowledge and posts are greatly valued, I'm sure I've bothered you with questions plenty of times in the past

Somnambulist · 30 May 2017 at 13:57

The Chemist said:
Man thank you. Your knowledge and posts are greatly valued, I'm sure I've bothered you with questions plenty of times in the past

NP! I love waffling about this stuff anyway.

PermaChanged · 30 May 2017 at 15:16

Truly a privilege to read your posts.

GiraffePencils · 2 Jun 2017 at 08:32

For the first time, today I had to bail out of a squat.

Whole workout was going horrible this morning

spluff · 2 Jun 2017 at 09:12

I had to bail out a while back and wasn't expecting to or what to do - I had my safety rails up luckily....

Just felt no power to lift up struggled and then I fell backwards managed to catch my hand into bar and bruise and cut my little finger - so sore!!!!

Afterwards practiced bailing out forward and safely - much better!!!!!

GiraffePencils · 2 Jun 2017 at 09:22

I didn't have a cage/power rack today, were all occupied

An open rack with bumper plates though, nice rubber floor.
There was a PT on his way over to help me before I bailed haha, he thought I was stuck

MikeTheNative · 2 Jun 2017 at 09:29

The Chemist said:
I only saw about 2 guys use it in Sarajevo and they were crossfit dudes doing handstands on the EZ bar.

Anyway, around this time of year is when I usually go on my cut. Going for 1633 calories or so with high protein, fats and carbs around 70g a day. I hate cardio but will throw that in too this year. What are your opinions on the PHUL routine? Seems last year when you asked r/fitness for an intermediate program it was Texas, 531 or Madcows. Now PHUL seems to be in fashion as a recommendation. I ran it during my time in Bosnia as I had loads of free time, one question I have with it though is whether the working sets are run at the same weight e.g 3-4 sets of 3-5 reps at 140kg?

Thanks

I've only done two weeks of it, then went on holiday for a week, but I quite enjoy the routine and it doesn't take too long. Gains wise time will tell.

reiyushin · 2 Jun 2017 at 10:00

3.5x BW raw squat?

https://www.instagram.com/p/BU05LXGgEmJ/?hl=en

GiraffePencils · 2 Jun 2017 at 10:12

On top of my bailing a squat.
I failed my DL set

102.5Kg, I might have reached my overhand grip limit :/

I keep hearing people say mixed grip causes imbalances?
should you alternate?

I've only used overhand.
A couple have suggested hookgrip? looks painful haha

XeNoN89 · 2 Jun 2017 at 10:25

tom_e said:
I've noticed for women at least everything is done with bands around their quads and purely focused on their backside. It's getting as bad as the young guys doing arms for days.

My gym partner has 3 glutes sessions a week lol

reiyushin · 2 Jun 2017 at 10:37

GiraffePencils said:
On top of my bailing a squat.
I failed my DL set
102.5Kg, I might have reached my overhand grip limit :/

I keep hearing people say mixed grip causes imbalances?
should you alternate?

I've only used overhand.
A couple have suggested hookgrip? looks painful haha

You can alternate and you'll keep any imbalances at bay. The main risk is to your biceps to just be sure your triceps are extended

Hook grip is sore in the beginning but gets much easier

I'd recommend starting it, I have all my lifters do it

Baxter · 2 Jun 2017 at 14:09

have had a bit of a deload this week but decided to test Deadlift max yesterday, managed 240kg for a single which I am really chuffed about.

GSVBagpuss · 2 Jun 2017 at 16:09

GiraffePencils said:
On top of my bailing a squat.
I failed my DL set
102.5Kg, I might have reached my overhand grip limit :/

I keep hearing people say mixed grip causes imbalances?
should you alternate?

I've only used overhand.
A couple have suggested hookgrip? looks painful haha

Chalk?

GiraffePencils · 2 Jun 2017 at 20:26

GSVBagpuss said:
Chalk?

Worth a shot, there's buckets of it at the gym

*** The 2017 Gym Rats Thread ***

* The 2017 Gym Rats Thread *