*** The 2019 Gym Rats Thread ***

mrthingyx said:
How long were you resting it for? As in "doing nothing?"

Tendinosis injuries have a nasty habit of moving to chronic modalities if you don't sort them quickly, so I would strongly advise you to find a sports physio to help with your recovery.

Remember not to turn this into a medical thread, too... :)
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Yup, definitely visit a physio if it’s been like this since January.
 
CaptainRAVE said:
I’m ill (only slightly, but felt rough all day). Then somehow set easy PBs on every leg exercise that I do. I don’t even pretend to figure this stuff out these days.
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Just had the exact opposite of this today. Felt fine on the way to the gym, wasn't feeling tired, hungry or ill. Did a bench of 57.5x8 last week and this week even 50x8 felt almost impossible. Other than running a 5k I didn't have a very good weekend exercise or nutrition wise(Night out on Saturday definitely didn't help!) so that may have contributed to it. Hopefully I can return to normal for legs tomorrow.
 
Been tinkering with some simple programs again so I thought I'd put this up here in case it can help anyone else out.
This is mostly tailored for my needs at the minute but there's nothing fancy to it, anyone who can execute these movements could run this program.

Timescale for me is 8-12 weeks or so but your mileage may vary.
Basic format is:
Exercise name
Set range x reps @ %1rm
Progression rate (compounding or linear is fine)​

  • Main lifts are fairly standard, nothing complex here but tempo lifts can be challenging (so take care or just do normal squats/bench) and are notated as eccentric - pause - concentric - rest in seconds
  • Comp assistance is where substitutes can be made more freely, just try keep the work load the same (though the template is quite light on bench work as I'm still working through shoulder grievances)
  • Iso assistance is constant tension for these movements, again you can tailor them to your needs but they are faily low priority so don't get bogged down here.
  • Extra work is extra stuff I want/need to do and has it's own subset of notes in my log.
Hope this helps someone out, if you have questions I'll do what I can to answer them.

Good luck.

  1. First thought, for people coming back to lifting or needing to adapt to a frequency change you can handily subtract 10 to 20% off your expected numbers for week 1 and add it back on over 2 to 4 weeks.
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6Gpl9v4.jpg
 
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My gym is getting dispiriting with all these junior powerlifters joining. There’s a 15 year old boy (not even particularly big) just joined who squats just below 200kg, benches in the 130kgs and deadlifts over 240kg. Good tekkers too.
 
reiyushin said:
Been tinkering with some simple programs again so I thought I'd put this up here in case it can help anyone else out.
This is mostly tailored for my needs at the minute but there's nothing fancy to it, anyone who can execute these movements could run this program.

Timescale for me is 8-12 weeks or so but your mileage may vary.
Basic format is:
Exercise name
Set range x reps @ %1rm
Progression rate (compounding or linear is fine)​

  • Main lifts are fairly standard, nothing complex here but tempo lifts can be challenging (so take care or just do normal squats/bench) and are notated as eccentric - pause - concentric - rest in seconds
  • Comp assistance is where substitutes can be made more freely, just try keep the work load the same (though the template is quite light on bench work as I'm still working through shoulder grievances)
  • Iso assistance is constant tension for these movements, again you can tailor them to your needs but they are faily low priority so don't get bogged down here.
  • Extra work is extra stuff I want/need to do and has it's own subset of notes in my log.
Hope this helps someone out, if you have questions I'll do what I can to answer them.

Good luck.

  1. First thought, for people coming back to lifting or needing to adapt to a frequency change you can handily subtract 10 to 20% off your expected numbers for week 1 and add it back on over 2 to 4 weeks.
PHOTO IN SPOILER TAGS

6Gpl9v4.jpg
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Looks pretty awesome!

I am always curious as to inclusion of Olympic lifts as most people who haven't had specific training do them badly... or is your gym less bad on average?
 
Somnambulist said:
My gym is getting dispiriting with all these junior powerlifters joining. There’s a 15 year old boy (not even particularly big) just joined who squats just below 200kg, benches in the 130kgs and deadlifts over 240kg. Good tekkers too.
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Well, if you hadn't sandbagged yourself all these years and taken up yoga, you'd have been somewhere near there, relative to your weight. ;)

Just know that you will be more flexible than him. :D
 
mrthingyx said:
Looks pretty awesome!

I am always curious as to inclusion of Olympic lifts as most people who haven't had specific training do them badly... or is your gym less bad on average?
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My gym has a fair few weightlifters and a few of the people I train with ask for snatch + clean and jerk to be included in their programs. I'm not exactly proficient in them myself but clean and jerk is fun :D
 
mrthingyx said:
Well, if you hadn't sandbagged yourself all these years and taken up yoga, you'd have been somewhere near there, relative to your weight. ;)

Just know that you will be more flexible than him. :D
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I can toes to bar, which none of them can (including my friend Mike who's coaching), so some small victories are still mine! I don't think a few yoga sessions a week has as much of an impact as starting 20 years ago aged 15 myself would have.
 
reiyushin said:
I'm right there with you :D between us we have a set of functional legs
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Well, I've let down my end then, just finished the deadlift day :p
Both sides ruined now, we'll see how I wake up tomorrow!

One thing though, following the plan from your sig. I cannot hold the bar at the end for the RDL! think some straps are in order here....

Also, if there's any chance of a critique of my DL that'd be great!
Personally I think my hips are rising first, rather than shoulders and hips together...
 
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