***The 2020 Gym Rats Thread*** ᕦ( ͠°◞ °)ᕥ

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First day back at the gym for myself since gyms closed. I went in all very keen, had a new program (5/3/1 big but boring) ready with humble weights as i knew its been a while. Well i certainly have been humbled, walked out destroyed using the lightest weights that my fragile ego could take lol. Looking forward to my next session on wednesday, glad i booked with a day of rest in between.
 
I said to myself I was going to leave it a while before heading back to the gym but I'm really wanting to go back next week. I'm going to keep a keen eye on my gyms usage over the next week.

When I do go back just going to be starting at the beginning of SL 5x5. Shoud give me a month or so to ease back into it before it gets hard. I'm also still cutting so don't want to go in all guns blazing.

A concern I do have is that gyms will end up having to shut again if corona numbers jump back up.
 
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Haven’t gone back yet as MW are transferring over to a new membership system and until Aug 1st are just doing day passes... at £10 a pop. Having a lazy week after all this bodyweight stuff and will go Pure when I do nights at the end of the week and test a few lifts to get an idea of starting weights for the next Monday...

They’re changing all their barbells to Texas Power bars too, which is kinda nice since pre-lockdown if you couldn’t grab one of them the other bars varied in quality a lot - yes, barbells make a difference - although it sucks for anyone that does WL’ing movements since they don’t spin much (and the centre knurling is no fun for front racks).
 
CaptainRAVE said:
That too.
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So i have done a bit of research through some of the "big" YouTubers...Jeremy Ethier and looking at a PPL. Not adding weights. :o

I'll have an arms iso day every couple of weeks plus my second attempt at a murphy will be this week (1.6km run, 100 pull ups, 200 push ups, 300 squats, 1.6km run) so i will have that dotted around.

Thank you

PUSH

Pull ups (narrow) 3x3x3
OHP 5x5
DB incline press 3x8
DB press 3x8
Rope pushdown / overhead cable ext / bench dips (ALTERNATING)

PULL
Pull ups (wide) 3x3x3
Deadlift 5x5
One arm DB bench row 3x8 (Think i may alternate with facepulls to focus on all of my back properly)
Lat pull down reverse grip 3x10
DB hammer curl 4x8
Cable reverse grip curl 4x8

LEGS
Squats 5x5
Cal raises 4x10(on smith machine and toes on a plate)
Leg press 3x10
RDL
Lunges to add possibly?
 
Things to add - lateral raises and some movements to hit the rear delts e.g. Face pulls, reverse DB flys.
 
LiE said:
Things to add - lateral raises and some movements to hit the rear delts e.g. Face pulls, reverse DB flys.
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Mm face pulls, after doing a bit of research, appear to be the ones to add in. Should i swap out/alternate DB rows?

RE: lat raises...where should these go? Push day? :o
 
I do lat raises on multiple days as it's not something that is easy to hit indirectly and it's key to a set of capped shoulders.

DB Rows are a back movement where as Face pulls are focused on the rear delts.
 
Okay gotcha. I have done them before a while ago so know to bend over a little bit, use light weight/high reps? Also, i believe i read you aren't meant to fully straighten your arms...but i may be making that bit up.
 
SideWinder said:
Okay gotcha. I have done them before a while ago so know to bend over a little bit, use light weight/high reps? Also, i believe i read you aren't meant to fully straighten your arms...but i may be making that bit up.
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The main thing is make sure you get a good contractor in the side delt, if you don't feel it play around with the angle.
 
Strained my right rear delt today overhead pressing. Frustrating because I warm up really well and it happened as I unracked my working weight for the first time. Mildy sore, hopefully will heal up quickly.
 
Well I’ve set my belt back to pre lockdown levels and it still feels a little loose. Result. I’ve lost a tiny bit of strength, but I’ve trimmed down nicely too. Rear delt has nearly healed. Fingers crossed it doesn’t go again.

It’s way too hot for 202.5kg deadlift triples. Must be good for the soul though. I’d usually deadlift tomorrow, but it looks way too hot. It’s just about manageable today.
 
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Impressive deadlift. I'm pretty happy to have got mine to 175kg of late. Pretty slow going but it is headed up still. I am old though!

Good luck re your injury. I'm nursing something around left elbow. Seems to get agravated most by paddle boarding and tricep stuff.
 
Skidder said:
Impressive deadlift. I'm pretty happy to have got mine to 175kg of late. Pretty slow going but it is headed up still. I am old though!

Good luck re your injury. I'm nursing something around left elbow. Seems to get agravated most by paddle boarding and tricep stuff.
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Thanks. Amazingly, and touch wood, my elbow is currently fine. I guess a good rest helped. Overhand bicep curls allegedly help too and I’ve been doing those. My wrists are sore at the moment - I don’t think they’re used to the intensity (and yes, I get how that sounds :p).
 
Heavy deadlift session got sorted at the weekend, hopefully bench tonight and squats either tomorrow or Monday then I'll know where I'm at :) so good to be back.

Just rotating sessions at the minute as I'm going everyday, Deadlift, Bench, Squat in that order, so far keeping any shoulder/bicep issues at bay.
 
Night shifts tonight and I’ll pop into Pure and get an idea of what my starting numbers will need to be. Probably do full body tonight and Saturday and then get back on the LULPP rotation Monday. Will never take a barbell for granted again.
 
Hey all! Long time no see!

Not trained much at all (weights) since lock down, but before was doing MADCOW 5x5.

Going to look at joining a local 24 hour gym, as our work gym I used to use for free is no reopening probably for the rest of the year or longer.

If i feel happy with its safety, and equipment, i want to pick up the program again, However after months off im really not sure where to start.

Below are my Last training numbers the week before gyms closed:

Squat: 132.50kg
Bench: 100kg
OHP: 57.50kg
DL: 157.50kg
BBR: 92.50kg

Not sure if to just start back with a huge decrease, or what to do at all really.

Any help would be appreciated.
 
@Musty Pie Impressive numbers! I am not as knowledgeable as others here but I have read a few articles and they indicate dropping weight down by 30%, go slow and even not completely a full workout for the first few sessions. :)
 
Musty Pie said:
Hey all! Long time no see!

Not trained much at all (weights) since lock down, but before was doing MADCOW 5x5.

Going to look at joining a local 24 hour gym, as our work gym I used to use for free is no reopening probably for the rest of the year or longer.

If i feel happy with its safety, and equipment, i want to pick up the program again, However after months off im really not sure where to start.

Below are my Last training numbers the week before gyms closed:

Squat: 132.50kg
Bench: 100kg
OHP: 57.50kg
DL: 157.50kg
BBR: 92.50kg

Not sure if to just start back with a huge decrease, or what to do at all really.

Any help would be appreciated.
Click to expand...

Start low, add weight and see how it goes. I lost 30% at least, but it soon builds back up.
 
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