* The 2017 Gym Rats Thread *

Dreamforger · 21 Aug 2017 at 22:51

reiyushin said:
Knees just like to be difficult

I'm using repboards, completely failed the target to a 3 board so I'm stuck there til she moves

I know the feeling regarding a knee being difficult... I had to stop full squatting to go and do box squats with a somewhat vertical shin and only just started squatting again but with a safety squat bar.

I've found repboards to be great but I had to take anything I readout board pressing with a pinch of salt since they are literally half to the size to traditional blocks. What are you aiming for by using the boards?

reiyushin · 22 Aug 2017 at 16:08

I think they're the same size as the other boards we have? I think the 1 board is actually bigger for the repboards compared to the wooden ones.

I'm just wanting to handle more weight more often and strengthen my triceps, they're lagging behind ^^

kaptainmarc · 23 Aug 2017 at 13:28

What structure do people follow at the gym, I started out on 5x5 stronglifts however I'm now going 3 times a week doing a push day/pull day/leg day and cycling 1-2 times a week.

should I be working more body parts in my sessions? adding legs into other days etc?

Warbie · 23 Aug 2017 at 13:49

kaptainmarc said:
What structure do people follow at the gym, I started out on 5x5 stronglifts however I'm now going 3 times a week doing a push day/pull day/leg day and cycling 1-2 times a week.

should I be working more body parts in my sessions? adding legs into other days etc?

It's hard to say without knowing in more detail what you're doing, or what you're training for. I try and do a below the waist exercise for every above the waist. And a pull for every push. Most people don't hit legs enough at the start. Maybe add a fourth day and split leg sessions into one quad focused and one hamstring?

robin7 · 23 Aug 2017 at 14:58

So hai all!

Long time no post on here. Recently started back at the gym after a year of zero gyming, and a few years of starting and stopping before that. Doing 5/3/1 Boring but big and enjoying the pain. Been pretty conservative with my maxes (as they were just guesses) and already feeling the pain on day two only! Onwards and upwards

CaptainRAVE · 23 Aug 2017 at 15:22

robin7 said:
So hai all!

Long time no post on here. Recently started back at the gym after a year of zero gyming, and a few years of starting and stopping before that. Doing 5/3/1 Boring but big and enjoying the pain. Been pretty conservative with my maxes (as they were just guesses) and already feeling the pain on day two only! Onwards and upwards

It isn't a bad thing being conservative with your maxes, especially with 5/3/1. It builds up pretty quickly. I am going 531 on my chest whilst recovering from injury and I find it to be a good program to follow.

robin7 · 23 Aug 2017 at 15:27

CaptainRAVE said:
It isn't a bad thing being conservative with your maxes, especially with 5/3/1. It builds up pretty quickly. I am going 531 on my chest whilst recovering from injury and I find it to be a good program to follow.

Yeah already found the first two workouts to be painful. Was weird in a way, it was like it felt hard, but I was doing it... and the weights weren't very heavy. It was like I've just forgotten the movement pattern/how to move with weight... so it felt like it was impossible, all while the weight was actually moving

kaptainmarc · 23 Aug 2017 at 16:21

Warbie said:
It's hard to say without knowing in more detail what you're doing, or what you're training for. I try and do a below the waist exercise for every above the waist. And a pull for every push. Most people don't hit legs enough at the start. Maybe add a fourth day and split leg sessions into one quad focused and one hamstring?

I'm like a backward bro. legs were decent but had matchstick arms and no chest!

just training for strength mainly whilst trying to get a better physique.

push day:bench and overhead followed by lots of accessories

pull day: deadlifts & BOR followed by lat pulldowns and curls for the girls

leg day: squats squats squats followed by leg curls and raises

not really following a plan, I have been on a cut and since I haven't had a proper plan.

dont know wether to go back to stronglifts or maybe try 5/3/1

Warbie · 23 Aug 2017 at 16:43

Sounds good man. If it's working, keep doing what you're doing. I get to a point where the only way to progress is to be strict on no.s and weight and needed a plan to keep track. That and enough food/sleep. I'd still split leg day into two and keep track of your main progressive exercise per session. If they're not going up, time to change something.

kaptainmarc · 23 Aug 2017 at 16:55

Warbie said:
Sounds good man. If it's working, keep doing what you're doing. I get to a point where the only way to progress is to be strict on no.s and weight and needed a plan to keep track. That and enough food/sleep. I'd still split leg day into two and keep track of your main progressive exercise per session. If they're not going up, time to change something.

Looking back at stronglifts etc I think the reason I progressed was the logging side which I have forgotten about. time to get seriously logging and not just trying to remember a few days after.

just downloaded the 5/3/1 app might give that a go for the core exercises

CaptainRAVE · 23 Aug 2017 at 17:08

kaptainmarc said:
Looking back at stronglifts etc I think the reason I progressed was the logging side which I have forgotten about. time to get seriously logging and not just trying to remember a few days after.

just downloaded the 5/3/1 app might give that a go for the core exercises

Oh, I didn't realise there was an app.

Logging is essential imo if you want to progress.

I have everything logged in Excel and use OneNote to log while in the gym and to sync between all of my devices. Most people I see still seem to use pen and paper in the gym...or nothing at all :eek:

kaptainmarc · 23 Aug 2017 at 19:12

CaptainRAVE said:
Oh, I didn't realise there was an app.

Logging is essential imo if you want to progress.

I have everything logged in Excel and use OneNote to log while in the gym and to sync between all of my devices. Most people I see still seem to use pen and paper in the gym...or nothing at all

i tried the app its super annoying and put me off the workout after the first exercise, asking for money and ads etc.

so last week I posted about my poverty bench and wanted to increase it. playing around with grip width etc.

tonight I did close grip bench (shoulder width) . same weight as normal bench but felt super solid, weight was moving really smooth and it felt lighter.

why is my closegrip bench stronger than normal grip? e.g pinkies on the rings :confused:

Dreamforger · 23 Aug 2017 at 20:27

reiyushin said:
I think they're the same size as the other boards we have? I think the 1 board is actually bigger for the repboards compared to the wooden ones.

I'm just wanting to handle more weight more often and strengthen my triceps, they're lagging behind ^^

I've only ever come across wooden boards that are 2" so to find the 1 rep board to be bigger than a wooden board seems bizarre. I've found the 1board to help with getting the bar off the chest but I'm in a grey area right now where my board press currently is a little less than my bench max. I'm not sure if that's because I'm still getting used to the movement ad haven't pushed it enough, or maybe because it's a common sticking point so it's to be assumed to be less as that's where I am weaker during the lift and therefore press a tad less. Saying that, my floor press should be less than my actual bench but instead it's in front of it, so clearly there's something wrong somewhere.

GiraffePencils · 23 Aug 2017 at 21:30

kaptainmarc said:
i tried the app its super annoying and put me off the workout after the first exercise, asking for money and ads etc.

so last week I posted about my poverty bench and wanted to increase it. playing around with grip width etc.

tonight I did close grip bench (shoulder width) . same weight as normal bench but felt super solid, weight was moving really smooth and it felt lighter.

why is my closegrip bench stronger than normal grip? e.g pinkies on the rings

Admittedly no one's ever taught me to bench, but what you're calling 'normal grip' sounds really wide to me, and your 'close grip' is the only one I've ever done haha

jaffveyda · 24 Aug 2017 at 11:10

Any gym bro advice's regarding tennis elbow? I have been told by physio to take few weeks off, had couple of acupuncture session but still feel pain while lifting any weight.

tom_e · 24 Aug 2017 at 11:11

Look at shoulder flexibility, IIRC it's quite closely linked.

@mrthingyx will be along soon to tell me I'm talking twaddle

GiraffePencils · 24 Aug 2017 at 11:16

Advice I'd give is more time off than you think, like an extra week.
Also shoulder flexibility, though I don't know if that's more golfer's elbow?

Rids · 24 Aug 2017 at 11:26

jaffveyda said:
Any gym bro advice's regarding tennis elbow? I have been told by physio to take few weeks off, had couple of acupuncture session but still feel pain while lifting any weight.

I this issue a year back, I followed the 3 months rest and ice cream plan. The pain has not returned, nor have my abs.

tom_e · 24 Aug 2017 at 11:27

Rids said:
I this issue a year back, I followed the 3 months rest and ice cream plan. The pain has not returned, nor have my abs.

This plan also solved my shoulder issues, but I cannot recommend it as it also solved my being a little less of a fat lump issue as well...

jaffveyda · 24 Aug 2017 at 12:08

Rids said:
I this issue a year back, I followed the 3 months rest and ice cream plan. The pain has not returned, nor have my abs.

Please stop

I worked hard to get some muscles, at the moment I am doing 3 x a week legs but it's so demotivating, i throw some more abs & cardio. there and then.

*** The 2017 Gym Rats Thread ***

* The 2017 Gym Rats Thread *