*** The 2019 Gym Rats Thread ***

I paid a fiver for my RDX one from Amazon Warehouse :p

Got some Nordic Lifting knee wraps for £6 as well but not really a sleeve guy, with my thighs they just end up riding down my legs.
 
I bought my belt from Pullum sports in 2011, like this one:

https://www.pullum-sports.co.uk/belts/powerlifting-belts/titan-longhorn-double-prong-belt.html

but it was Pullum own brand and cost £60. Still going strong.

Also have these from 2011 - https://www.pullum-sports.co.uk/wraps-sleeves-and-supports/thp-wrist-wraps.html

They have held up well. Used today to do:

Paused Bench Press
60 x 10
80 x 8
100 x 3
110 x 3
110 x 3

Weighted Dips
BW x 12
+20 x 8
+35 x 8
+45 x 8

Incline DB Press
30 x 10
40 x 8
40 x 8

Tricep Pushdown
35 x 8 x 3

Cable Rope Extensions
20 x 8 x 3

Diamond Press ups x 2 sets

Was hard going getting it done within an hour.
 
neoboy said:
To clarify it was a cheaper neoprene one that normally sells for around £15. When I looked at their leather ones, most were around 4 inches.
Click to expand...

Yeah I have a 4 inch RDX, which is great and was good value at around £30 I think. I looked for a 3 inch from them when buying the above and couldn't find.
 
238yDd2D
20190121-180927.jpg


Thought I would try some stuff out... the
Pancakes taste nice but have the texture of rubber. Lean cheese is pretty much like mild cheddar that's been left unwrapped in the fridge.
 
LiE said:
I bought my belt from Pullum sports in 2011, like this one:

https://www.pullum-sports.co.uk/belts/powerlifting-belts/titan-longhorn-double-prong-belt.html

but it was Pullum own brand and cost £60. Still going strong.

Also have these from 2011 - https://www.pullum-sports.co.uk/wraps-sleeves-and-supports/thp-wrist-wraps.html

They have held up well. Used today to do:

Paused Bench Press
60 x 10
80 x 8
100 x 3
110 x 3
110 x 3

Weighted Dips
BW x 12
+20 x 8
+35 x 8
+45 x 8

Incline DB Press
30 x 10
40 x 8
40 x 8

Tricep Pushdown
35 x 8 x 3

Cable Rope Extensions
20 x 8 x 3

Diamond Press ups x 2 sets

Was hard going getting it done within an hour.
Click to expand...


Hasn't been gym in forever and casually does pause bench for 100+..
 
I'm looking to cut down a little on my body fat (going on a beach holiday at the end of March). There's not too much I want to get rid of so I'm thinking of starting a calorie deficit at the beginning of Feb up until the end of March.

I'm currently eating between 2400-2700 kcals a day (@ 73.5kg body weight). What should I drop to? I understand I should try to keep my protein intake where it is so I should drop some carbs and fat? I really want to avoid losing any strength if that's at all possible.
 
ShortWarning said:
I'm looking to cut down a little on my body fat (going on a beach holiday at the end of March). There's not too much I want to get rid of so I'm thinking of starting a calorie deficit at the beginning of Feb up until the end of March.

I'm currently eating between 2400-2700 kcals a day (@ 73.5kg body weight). What should I drop to? I understand I should try to keep my protein intake where it is so I should drop some carbs and fat? I really want to avoid losing any strength if that's at all possible.
Click to expand...

A simple equation is just to convert your bw into pounds (so 73.5 x 2.2 = 161.7) then multiply by 12-14. 12 isn't a magic number for everyone but is a good starting point from which you can monitor your weight and adjust accordingly. As far as lowering carbs and fat, the latter should be set somewhere between 15-30% of calories, then the former makes up the rest of your cals (since you've already set protein).

My preference as someone who never gets too fluffy and finds most people underestimate how much fat they have to lose, is to diet aggressively (usually in a bw in lbs x 10-12 range) for 4 weeks, have 7-10 days at (a new predicted) maintenance then repeat once more and that's usually enough to get me offensively lean to the average person. I much prefer this to being in a moderate deficit for several months as you don't stay in a hypocaloric state long enough to really start suffering the negative effects of dieting, but you see results quickly and the diet break provides a nice respite. You have to be a bit smarter with nutrition around training, training itself - I aim just to maintain all training weights rather than go for progressive overload to not beat me body up too much - monitor activity since NEAT can plummet easily, and it's a bit more miserable in the short-term, but it's a method that's starting to pick up some traction in the field in the last few years (labelled the 'mini cut').
 
Really struggling with squats at the moment. I don't know whether it's a case of my form breaking down in some part of the movement or not sufficiently stretching enough before hand, but I hit 35KG (babby weight I know, but give a nooby a break) and have not been able to move up from there since mid December.

Been thinking about just reducing the weight and bumping up the reps but I dunno... will see how I feel next Monday.
 
DrToffnar said:
Really struggling with squats at the moment. I don't know whether it's a case of my form breaking down in some part of the movement or not sufficiently stretching enough before hand, but I hit 35KG (babby weight I know, but give a nooby a break) and have not been able to move up from there since mid December.

Been thinking about just reducing the weight and bumping up the reps but I dunno... will see how I feel next Monday.
Click to expand...
Is the weight stopping you from moving up or is it analysis paralysis of your form causing you to hold back?
 
Syla5 said:
Is the weight stopping you from moving up or is it analysis paralysis of your form causing you to hold back?
Click to expand...

I'd say it's more the weight, though only becomes a real challenge by the end of the 3rd set (usually go for 5x5). I just don't seem to be able to generate the strength at the base of the movement to drive myself upward. The DOMS afterwards is always at least 2 or 3 days strong as well. I don't get that with any other movements anymore.
 
A few questions, how long have you been training, how tall are you, how heavy are you, are you eating enough to recover and progress?

35kg really is not a heavy weight to be getting stuck on with squatting, especially if you think stronglifts has you squatting 3 times a week adding 2.5kg to the bar per session, and starting with the bar in session 1, you should be well up to 35kg by the end of your second week of training, and up to 50kg by the end of your 4th.

This says to me something else is the issue.

Got any videos?
 
Syla5 said:
A few questions, how long have you been training, how tall are you, how heavy are you, are you eating enough to recover and progress?

35kg really is not a heavy weight to be getting stuck on with squatting, especially if you think stronglifts has you squatting 3 times a week adding 2.5kg to the bar per session, and starting with the bar in session 1, you should be well up to 35kg by the end of your second week of training, and up to 50kg by the end of your 4th.

This says to me something else is the issue.

Got any videos?
Click to expand...

Tbf, I've only been training squats for the better part of 5 weeks or so, once per week as a lot of my training is purely isolation work (aiming for hypertrophy... please don't ban me...). I'm 5'10 and currently weigh 84kgs, though that's dropping by a few pounds each week. The issue could well be the eating as I've been in quite an aggressive deficit these past few weeks, though as I said it's not effected any other of my movements. In fact I've doubled the weight on most of my upper body sessions since mid December.
 
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