Pff
Home gymming for the first time, pottering around with the logistics more than I'd like to.
Also really struggling to get in the right headspace, focus on 'here I be lifting'
One of the big changes with home lifting as it is no longer an event: you don't have to go anywhere to do it.
And so some people don't get on with that (as they like going to the gym to go to the gym or to get the their mojo working. At home it is just you and the bar...
Get a big tv with some random instagram or youtube girl yoga pants videos playing - that will get you motivated, and they'll ignore you just the same as if you were doing it in the gym!
Get a big tv with some random instagram or youtube girl yoga pants videos playing - that will get you motivated, and they'll ignore you just the same as if you were doing it in the gym!
One of the big changes with home lifting as it is no longer an event: you don't have to go anywhere to do it.
And so some people don't get on with that (as they like going to the gym to go to the gym or to get the their mojo working. At home it is just you and the bar...
Get a big tv with some random instagram or youtube girl yoga pants videos playing - that will get you motivated, and they'll ignore you just the same as if you were doing it in the gym!
Any advice for strength training while doing mma / muay thai? Now that I've moved back to London, I'd like to pick up where I left off and restart muay thai and BJJ again. Fairly happy with my progress with powerlifting, however with the junior doctors workload I'm pretty sure doing 4 days of phul and then a reasonable amount of mma will be difficult. I was thinking about switching to more sessions of mma, about 3-4 times a week and throw in 2 full body workouts a week? Gains will probably be gone, but then again a lot of MT fighters are thin as sticks
Anyone tried shoulder dislocations? I tried last night with the widest grip on broom and couldn't get it past my head - my shoulders are so inflexible. Is there anything I can do to get it better so I can do this exercise?
I've been doing stronglifts5x5 now for 4months (with 2 weeks off injured)
Deadlifts and squats are slowly increasing...
As you can see in my photo the progress has really stalled on my bench press, OH Press and Barbell Row. I keep hitting the same block....
I keep dropping weight back and then going back up to find im not able to progress higher...
My bench is only 5kg more than my max in first month before I had 2 weeks off injury
My Row is the same as my first month
My OH Press is 2.5kg higher than my first month
This is quite disappointing and just wondering what I can do?
Anyone tried shoulder dislocations? I tried last night with the widest grip on broom and couldn't get it past my head - my shoulders are so inflexible. Is there anything I can do to get it better so I can do this exercise?
I used to be like that,
I started taking it to the furthest it would go without pain, and holding it for a couple of seconds, then coming back.
Doing that 10 times, 3 times a day.
Now I can do them alright, still not as close gripped as some people though
I've gone full bro and been doing pretty much a push pull split since my ACL went pop. As a result of this I'm finding my groins and glutes/hammies are quite tight.
Anyone got a solution to fix or can point me in the direction of a mobility workout I can add to the end of my workout.
Anyone tried shoulder dislocations? I tried last night with the widest grip on broom and couldn't get it past my head - my shoulders are so inflexible. Is there anything I can do to get it better so I can do this exercise?
I've gone full bro and been doing pretty much a push pull split since my ACL went pop. As a result of this I'm finding my groins and glutes/hammies are quite tight.
Anyone got a solution to fix or can point me in the direction of a mobility workout I can add to the end of my workout.
The weights area in my local gym used to be quiet weekdays morning and afternoons. Now full of mums in the morning and uni students back home in the afternoon! Groups of them too *shudders*. Thank goodness for noise cancelling ear phones. Sorry, can't hear you, busy actually working out
AC joint is slowly healing. Did my second light chest session this week.
I've been doing stronglifts5x5 now for 4months (with 2 weeks off injured)
Deadlifts and squats are slowly increasing...
As you can see in my photo the progress has really stalled on my bench press, OH Press and Barbell Row. I keep hitting the same block....
I keep dropping weight back and then going back up to find im not able to progress higher...
My bench is only 5kg more than my max in first month before I had 2 weeks off injury
My Row is the same as my first month
My OH Press is 2.5kg higher than my first month
This is quite disappointing and just wondering what I can do?
Ignoring the 5 weeks before your injury, you've only actually had 1 deload on each of the exercises, your progress hasn't stalled at all - come back when you've deloaded for the 3rd/4th time on a one or more of them.
Take your squat, you failed 3x in week 9 at 90kg and in week 10 you took 1 attempt at 90 and completed it.
This is how SL works, don't expect to be putting weight on the bar every single week, it's not possible. You deload and break through the plateau, the current weights are artificially lower as you've just deloaded on all the exercsises. Also you started benching more than you started squatting which is probably why your bench looks lower than it actually is.
And OHP will progress the slowest out of all, expect multiple deloads.
Ignoring the 5 weeks before your injury, you've only actually had 1 deload on each of the exercises, your progress hasn't stalled at all - come back when you've deloaded for the 3rd/4th time on a one or more of them.
Take your squat, you failed 3x in week 9 at 90kg and in week 10 you took 1 attempt at 90 and completed it.
This is how SL works, don't expect to be putting weight on the bar every single week, it's not possible. You deload and break through the plateau, the current weights are artificially lower as you've just deloaded on all the exercsises. Also you started benching more than you started squatting which is probably why your bench looks lower than it actually is.
And OHP will progress the slowest out of all, expect multiple deloads.
I started squats lower because I hadn't done any before and wanted to make sure form was 100% - I had been benching before so knew I was comfortable at that weight and knew I had room to grow...
I keep getting to set 4 or 5 on 75kg/80kg bench and it feels like I lose all my strength and fail at the 4th or 5th rep... this has happened 8 times now... and its frustrating..
I'm eating quite a bit a typical day would be (aprox cals):-
Huge bowl of porridge blueberries flax 400calories
Nuts over day 30g 200calories
Fruit over day (couple of oranges and banana) 200calories
2 tuna mayo buns 500 calories
Large Spag Bol with lean mince and garlic bread 1000calories
3 protein shake with milk 500
That's around 2800 calories (I calculated my target calories to be about 2650 for lean gain) - Does this look okay for food intake?
I have started gaining more fat around my waist which I'm not happy about (weekend ive been having a couple of glasses of wine or beer Friday to Sunday)
Yeah ive limited myself to a couple each night but I know the alcohol is putting an extra 400 calories each weekend night but thought it wouldn't be too bad as I was eating enough protein etc... I just don't want to let myself slip and keep gaining belly fat.....
The indian takeaway on the Sunday cant be too good either with naan pilau rice and curry - I reckon aprox 1400 calories for this plus a couple of beers.... (I like my weekend treats) - although the daily calories for the whole day was only around 3200 - is this too much to go over?
What's your maintenance calories? 2800 for bulking seems a little low compared to how much you're lifting, I'm mid 30's and currently 12st 8 (176lbs/80kg) at 6ft 3in, so a skinny bugger - and I'm gaining at a slow rate (0.5lbs a week) on 3000 kcals a day.
Yeah ive limited myself to a couple each night but I know the alcohol is putting an extra 400 calories each weekend night but thought it wouldn't be too bad as I was eating enough protein etc... I just don't want to let myself slip and keep gaining belly fat.....
The indian takeaway on the Sunday cant be too good either with naan pilau rice and curry - I reckon aprox 1400 calories for this plus a couple of beers.... (I like my weekend treats) - although the daily calories for the whole day was only around 3200 - is this too much to go over?
If you are actually seeing a fat difference without gaining strength, then I suspect your calorie calculator is out.
As I said, this stuff rarely goes right first time so be honest with yourself and work out what is sending you into too great a surplus. And then do something about it.
Practically, are you actually seeing a visible difference (I.e. "where have my toes gone?") Or do you think that vein isn't quite as venous as it was...?
What's your maintenance calories? 2800 for bulking seems a little low compared to how much you're lifting, I'm mid 30's and currently 12st 8 (176lbs/80kg) at 6ft 3in, so a skinny bugger - and I'm gaining at a slow rate (0.5lbs a week) on 3000 kcals a day.
Im 6 foot 1, mid 40s and 85kg - my maintenance was calculated to be around 2400 when I first started (its prob 2450 since ive gained 1.5kg when I first done it) - Calculation was from web 1.3 * weight in lbs * 10 ..... Then added 250 for lean gain which takes it to 2650
Practically, are you actually seeing a visible difference (I.e. "where have my toes gone?") Or do you think that vein isn't quite as venous as it was...?
I can feel my jeans feeling tighter and belly looks slightly fatter over the past 4 weeks - I can still see my toes though..... muscles seem to be the same...
Take pictures, them along with a tape measure are the 2 best ways to actually track progress.
Saying that if your jeans are getting tighter around the waist then you're putting on a fair bit of fat so time to back off the eating.
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