*** The 2017 Gym Rats Thread ***

[mrthingyx]

Squats today and I'm still getting pain in my left adductor, I videoed the squats and saw might right foot rolling in.
When I tried to correct that in the next set I got pain in both adductors!
Is this sounding like a flexibility issue? or are my feet too wide or something.... Second time I've abandon'd the end of the set due to the pain coming....

So this lunchtime I tried some air squatting and light goblet squats.
Could feel the complaint in the thigh.
I did some band work, seated band abductions, and I felt it right in the sore bit.
Don't know what this means.....

I really might shed half the weight and go back over my form for a while....

You are squatting on your toes with a collapsed lumbar. Which means it is your back, quads and adductors that are taking the strain. Which probably also means your glute med doesn't exist and your hamstrings aren't worth much either.

Cut the weight in half and work on squatting SLOWLY and feeling every single muscle as you do it. Stop at parallel and push through your midfoot. Don't cave your knees completely because this will disconnect your glutes proper.

As a test, pop a 1.25kg plate under the middle of each foot when squatting slowly and see how your dynamic changes. For a real test, put it under your toes.

As you sit down (not back) you should concentrate on getting your bum positioned in line with your ankles (this won't happen, but that is what it should feel like) as you pull your knees up and out...

 

[mrthingyx]

Anything can make you tired: bad sleep, bad diet, over-training, irregular training, under-pinning medical condition... but pre-workout has the potential to completely kick your posterior, depending on what is in it, so if you have been hooked for over a year, I am not sure what is surprising you...

That being said, it is also quite likely the first two points, too, so check them out.

And anything that generates an insulin spike can cause tiredness, but fats are the least problematic (generally goes carbs > protein > fat). If you have a diet that is high in sugar (I.e. energy drinks, crisps and chocolate/etc.), you are going to feel like doo-doo if you don't get your fix... refer to point 2 above.

If you know it isn't your diet or sleep pattern (I.e. somebody that isn't you has confirmed they both check out), go and see a doctor.

 

[mrthingyx]

Thanks, I've seen it before, but it's got a lot of element and can always go back over things.

Yeah, so Tried to make do at the work gym, ghetto styled it.
vids:
Sorry this angle is freaking useless
First set is pretty **** tbh
next set's a bit better, but a bit fast
last I liked, but toooooo deep..... I need more work

First off, props for squatting on that stupid dip/knee raise contraption: that's like the reverse of curling in the squat rack - I like it.

Second, stop at parallel! Because - given your current technique - your back starts to cave a few inches above it, meaning the update part of the squat is almost pointless for your legs. Get your legs another few inches apart and spread those legs. And then stop at parallel!

Film yourself doing a goblet squat and see how that goes.

 

[mrthingyx]

Those were just what I had with me at work, as I was no doing any real weight I thought it'd be fine.
Maybe I'd have been better going barefoot with the absence of my proper shoes

Barefoot isn't a bad shout. But it probably won't resolve your problems.

First off: legs wider, and learn to really pull your knees wide to make space for your hips.

Secondly: goblet squat again but only move whilst the weight is over your midfoot.

 

[mrthingyx]

So, trying to fix this damn squat form.
Sometimes, I feel I'm getting worse haha

Watching it myself, looks like I'm leaning forwards..... Dunno if I should be pushing my bum back more?

Goblets, no shoes, trying to not go deep etc

Nope - those are pretty good.

As long as you don't try and dip below parallel!

The sets with the bar looked fine, so build up from there: looking at your goblet squats suggests you are still leaning forward too much, so really concentrate on the big chest and a tight back. Do your warm-ups with a band around your knees to encourage your glute med to wake up and you will be fine.

 

[mrthingyx]

Excuse the long post.

Having read through several threads over the past few days, whilst prepping my self to get in shape I thought I'd drop a post and get some more personal advice. Done some reading in to TDEE and BRM and past few days I've been tracking my calorie intake as well as I can using MyFitnessPal it recommends a goal 1990 calories for a more intensive weigh loss of 1kg pw or 2500 calories for 0.5kg which I'm assuming is a much more realistic target.

Currently in 21, 6ft 3" and weigh 111 with a 34" waist my legs are quite powerful so a lot of my weigh is below the belt but I do hold a tummy which I want gone. At this current time I'm not setting weight goals until I can force myself into a workout and eating routine then I can see what I will have lost in a few week period and set myself a realistic goal as right now I don't know what would be realistic in what timescale.

Spent my evenings after work this week finding gyms in my area and seeing which one is best. Luckily my daytime job has a Bannatynes on the same estate which has a pool. I'll be going in today to sign up.

My biggest issue is lack of time I know there's always time for exercise and I will be making time. I'm perfectly fine with early mornings and I fully intend to get to the gym at 6am weekdays (opening time) issue is I start work at 7am so I can only squeeze shy of an hour in. Tuesday Wednesday and Thursdays are no gos for gym after work as I have both jobs to work and won't be home until 9pm. Weekends (I work weekends as well but different town to where the gym is.) I will likely not gym at all/if it's nice I will take the bike or or just some sit-ups/push ups at home. Mondays and Fridays I finish at 2 so can get longer exercise times in after work on those days.

The plan I've made for myself is 6am gym 30-40 in the gym working the bike and rowing machine then the rest of my hour swim.

Weight training is completely foreign to me, I'd like to use Monday and Friday afternoons to weight train but would have no idea where to start.

This post is getting a bit long winded now so I'll wait for training advice then move onto diet and calorie intake.

(If you guys think it'd be easier to make my own thread I shall do so)

Stronglifts. Even just twice a week.

 

[mrthingyx]

It's 1RM testing week for me on reiyushins programme - what's the top tips for working up to a test and being warmed up enough but not too tired?

Do some box jumps or some squat jumps to get that there nervous system firing. Add another set to your warmup reps up to 66% your 1RM, then strip back to singles...

 

[mrthingyx]

What can I do to substitute front squat? Lots of leg extensions? I can still do back squats.

Deficit Bulgarian split squats...

 

[mrthingyx]

Physio (NHS) booked in. Pain is subsiding from my shoulder and the only thing I can't work now is my chest. Also have a few shoulder exercises/stretches that I am going to work on. Desperate to work on my chest again. Will do everything I can to restore shoulder strength without surgery or a steroid injection.

Dude - if your shoulder is duffed to the point of not doing chest, then you should probably leave all off.

 

[mrthingyx]

Yup, can't even go to a private hospital for a blood test of your choosing as even they normally ask for GP referral or good reason for that test, i.e. expensive consultation with a doctor. Bit silly really but at least testing labs have been popping up recently to provide a nice alternative.

Also managed to pick up a 2.5kg bag of my favourite banana flavour MyProtein whey for £12.95 last night but already raised the price so no good for anyone else.

It is kind of irrelevant without a genuine medical condition, too:

- if you have low/high test, you work harder for your gains whilst watching loads of one-handed curling material or you work just as hard and maybe gain some extra mass... not much you can do about it (unless it is for bragging rights, and who honestly gives a copulation?).
- if you are baselining for a bike ride, but cycling knocks your test out the park, anyway, so it is also pointless.
- CDT for work, at which point you are screwed if you have dosed and haven't had the good sense to manage it properly.

If you have an itch then scratch it - fine - but just bear in mind spending the same amount on "executive entertainment" will do more for your test that anything else.

 

[mrthingyx]

That is the funny thing with the AC joint, a lot of other movements don't impact on it. Front squat is out since it pretty much rests on that area when inflamed. Chest is too painful, but OHP doesn't bother it (if anything it opens up the joint).

Physio said that I need to go back down to low weight dumbells on chest, about 6-8kg and to slowly build it up. Apparently my external rotation is good, but internal isn't (which I was surprised at) - so I need to work on that which will help protect the joint (I have focussed on strengthening, but not flexibility). Laying off heavy chest has certainly seen a lot of improvement and at least I am not constantly in pain now.

Also just doing some 'hanging' off a bar which also helps open up the joint and I need to work on moving my shoulder blades down whilst keeping my shoulders neutral. At least I can move again. What a year of injury! On the plus side, I am still on track for a 200kg deadlift by the end of the year.

I am also doing more stretching across my whole body now as I am starting to understand the importance - especially as it has alleviated a few other niggles that were developing.

Mmmm. Some eyebrow-raising stuff in there, but whatever.

If you are determined to bench (...) then keep it very light for lots of reps. I will ask, however, if you have actually given your shoulder a two week break from EVERYTHING, because working that joint with even a slight injury is a recipe for unpleasant, chronic pain.

 

[mrthingyx]

I'm always wondering if I'm doing enough deadlifting when I train. Today has consisted of the following

70x8
110x6
150x5
170x3
180x3
190x3x3

What does everyone think? Is there enough there? Numbers are still steadily improving.

If ALL your numbers are improving (squat and the other stuff, too) over time, then you are doing fine.

 

[mrthingyx]

So I'm right at the beginning of understanding body building. I want to do this as properly as I can, I've read the GordyR thread next I'll be watching videos on the exercises he mentioned in his sample routine.

One thing that strikes me though, I'm 5'10" 226lbs and 36" waist. If I go straight into the bulking that's over 4k calories per day, surely I'll just balloon?

I would suggest cutting back, first. Whilst "strong and stable" is a bit last week, you can still trim down whilst making gains if you are new to the gym (pretty much the only time this trick works)...

 

[mrthingyx]

Shoulder rehab is going well. Doubt I will ever bench press well again though. On the plus side, reverse grip bench press is safe for an ac joint injury and doesn't bother it. Not pretty I know, but a better alternative than nothing. Dumbells should be ok down the line too. Resting it as best I can.

Dumbells are much better for your shoulder health as well as for gains. Nothing wrong with that.

I bumped up to 4k when my 3.6k a day weight increase plateaued for a couple of weeks. The 4k has been working slowly, but lost 3lbs the other week probably due to not hitting the 4k every day. The additions in my snack section, excluding my morning and night protein, are to help bump up calories if I'm running behind a bit. I need to look at adding more throughout the day instead of lots later at night. Giant Buttons are good and easy to shovel down, melt in the middle choc puds with double cream have lots of calories, and Fox's chocolate rounds are over 80 calories per biscuit. Those are my main three favourites



Thanks again for the info, will have a read up. Huel is a great help, I used to take separate multi vitamins but as I have problems swallowing tablets I had big chewable ones instead >.<

My suggestion is that you do some cognitive behavioural therapy because your diet - if it is a long term thing - would scare medics for a reason.

Good luck with it all, however!

 

[mrthingyx]

About to restart Olympic lifting... so provisionally awesome.

 

[mrthingyx]

Butter and beef fat is bad as well?

Great reporting.

It happens a lot where news outlet cut back on their reporters... the result being an inference of a story from other stories. Which is dumb at best and dangerous at worst.

 

[mrthingyx]

Why did I think it'd be a good idea to program in high rep front squats!?

Because you want the quad gains. There is no pain like high rep from squats (I have done 12-10-10-8-8 for a block once upon a time)... But the gains are immense.

 

[mrthingyx]

Run in to a problem Just getting back in to things after a long term knee injury and had my neighbour come over for a chat. Turns out the sound of the plates clinking and me re-racking etc. is keeping up her kids. Short of buying a full new set of rubber plates I'm out of ideas.

My rack is already on 20mm foam tiles. I've foam wrapped all the stubs and supports. I've taped any metal part which might move or have flex and yet re-racking is still one hell of a racket. On top of that there's still the massive thud from deads and rows everytime I place the bar on the ground.

Anyone got any ideas?

Don't lift like a bro (I.e. control your stuff) and enjoy peace and harmony?

I have 75mm of foam and then 18mm of rubber and still out my stuff down gently.

 

[mrthingyx]

Ffs I'm falling apart in my squats today, Fridays :/
Stripped back the weight but can't seem to get my form today...

This just happens from time to time... don't sweat it.

 

[mrthingyx]

You shouldn't really be wearing your weight lifting shoes for deadlifting. Go barefoot or with a shoe that has an even and thin sole only if your gym doesn't like lifting without footwear.

Also consider the fact that the bigger the sole of your shoe the more of a deficit you put your self in to for the lift. While marginal, 1cm can make a difference between being able to stay tight and perform a solid lift, and things starting to get jaffy.

If you want to be awesome, ignore Syla5...

If you want to deadlift really well, then he speaks complete truth.

I used to deadlift barefoot until I bought weightlifting shoes, and then I couldn't be bothered to take them off to deadlift. No, I don't deadlift perfectly, but I am not a powerlifter - I aspire to be a weightlifter... which means lifting the weight from infinitely harder positions. Which is more awesome-er.

In all seriousness, you probably should take the shoes off whilst you are starting out...