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

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CaptainRAVE said:
Have you tried decline bench? It’s not for everyone, but surprisingly it’s meant to work your upper chest decently. I also never had shoulder pain on this movement.
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Never tried it, may try next time . We have no decline press at the gym but I can drag a bench to a squat rack.

I do like DB fly's, really like the squeeze at the top for the chest.

I am most happy with my squats at the moment, started at 60 kg six weeks ago. On 90 now. Ass to the grass too with decent form.

Deadlifting Im happy with 95x 8. 100 I can get to 4/5 but feels a bit heavy and don't want to ruin the back but sooner or later I will have to up the weight otherwise what's the point...

On another note I am feeling I am not doing enough sets per muscle group for upper body.

Two upper days a week and two lower. Am happy with legs.

I try to cram in chest/back/shoulder/Tri/biceps in a one hour workout.

End up doing two exercises for the the chest, one shoulder, one biceps, one triceps and one back.

I need to readjust.
 
My back is a bit sore after squats, which is usual. I'm currently doing Stronglifts 5x5. If I switch to 3x5 just for squats would that ruin it all? I just feel like those last 2 sets are what kills me.
 
CaptainRAVE said:
The two most important sets. Hopefully just muscle soreness?
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No, it's the usual back issue that I have. I'll carry on with the 5x5 then. I've only got maybe 10-20kg before I'm failing (maybe less). Last time I really hurt my back was in a 4th set of 125kg. Up to 100 again now but it's feeling pretty tough.
 
I dropped weight for a while, cranked up the reps. 4x12
I'm doing numbers I considered a belt with beltless for reps now. lots of mind/muscle focus and technique.
Big numbers are nice, but I've not had back doms from squats for a long time now.
 
ShortWarning said:
No, it's the usual back issue that I have. I'll carry on with the 5x5 then. I've only got maybe 10-20kg before I'm failing (maybe less). Last time I really hurt my back was in a 4th set of 125kg. Up to 100 again now but it's feeling pretty tough.
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Lower the wait a little and build back up gradually. I never really liked 5x5. I briefly did 8x3, but then shifted back to @reiyushins program. The only difference is that rather than doing 8x3 at the end I usually do 3x6 to speed things up.
 
CaptainRAVE said:
Lower the wait a little and build back up gradually. I never really liked 5x5. I briefly did 8x3, but then shifted back to @reiyushins program. The only difference is that rather than doing 8x3 at the end I usually do 3x6 to speed things up.
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I was considering just going over the madcows now as it's way more forgiving for squats but I still have a little way to go in some of the other lifts. I could always just set my numbers in the madcow spreadsheet to what I assume my 1/5rm would be?
 
ShortWarning said:
My back is a bit sore after squats, which is usual. I'm currently doing Stronglifts 5x5. If I switch to 3x5 just for squats would that ruin it all? I just feel like those last 2 sets are what kills me.
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IIRC, you're lifting at a very high bodyweight-1RM ratio, so Stronglifts might not be a great idea.

Practically, most training generic training programmes cycle through volume-taper blocks, so you will probably notice improvements with something like Madcow...
 
I failed, I failed to lift for gainz today and instead did 120x5 bench press for my top set. I think strength is pretty much the same as December 2019 when I was doing 125x5 and did a comfy 150, at the same body weight. I'm considering doing a small strength focused cycle for bench press to see if I can get a PR. 160-165 would be a dream to lift again.

 
LiE said:
I failed, I failed to lift for gainz today and instead did 120x5 bench press for my top set. I think strength is pretty much the same as December 2019 when I was doing 125x5 and did a comfy 150, at the same body weight. I'm considering doing a small strength focused cycle for bench press to see if I can get a PR. 160-165 would be a dream to lift again.

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Yeah man! Strong last 2 reps there! I found myself willing you on even though it was not live!
 
Forgot how great front squats are having not been able to do them for a while. Have been building back up slowly adding 5kg a week. Up to 125kg now and will ease down to 2.5kg a week. I really like doing them after low bar squats. My quads have exploded in size too. My delts have gotten used to them too with little soreness after and I don’t feel dizzy anymore on the walkout, so body is adjusting nicely. So far solidly adding 5kg a month onto my low bar squat - I wish I could say my deadlifts were fairing as well.
 
Guys your post workout shake, when do you take it?

1) Straight after session finished
2) 10-20 minutes after
3) one hour after
 
B&W said:
Guys your post workout shake, when do you take it?

1) Straight after session finished
2) 10-20 minutes after
3) one hour after
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I don't always take one. There is no 'anabolic window' so I just do it when it's convenient. It depends what time of day I'm training, I use a shake to bolster my protein intake if I haven't had enough for the day.
 
B&W said:
Guys your post workout shake, when do you take it?

1) Straight after session finished
2) 10-20 minutes after
3) one hour after
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Never, I tend to have dinner an hour or two after my weights session. I've always just had a meal within that sort of time frame rather than chugging a shake in the changing room in full bro style.
 
I usually only use protein powder either in my proats as a first or last meal, or have a shake w/cereal or some other carbs 60-90mins before training. Post-workout is nearly always a proper meal anywhere from 15-90mins after.

Just follow the principles here and you'll be grand:

Nutrient-Timing-Pyramid-for-Muscle-Gain-Instagram.png
 
Ok, I usually workout first thing in the morning after a preworkout. So I have my protein shake in the carpark, go back home shower and then eat 30 minutes later.

But I may change that now, as I have started taking creatine monohydrate from yesterday. And it's hard to mix it with 50 ml of water so rather just mix it with the shake and have rest of protein and carbs via eggs/porridge or toast.

My pre workout shake apparently has 3mg of creatine mono, but thought I would start taking the 5mg daily.

I take this pre workout. https://www.bulk.com/uk/complete-pre-workout-caffeine-free.html originally bought it when i was working out at home in evenings hence the no caffeine.

I may upgrade to caffeine one, apart from that are there any negatives to it? Or can someone recommend a better one.
 
The only thing that does anything meaningful in pre-workouts is caffeine (at least these days after products that had amphetamine-derivatives in were banned). Everything else is mainly to create a physical sensation such as the beta-alanine tingles, rather than have any efficacy when it comes to performance. This is why the more frugal among us just buy caffeine pills or drink strong coffee assuming training isn't happening too late in the day.

When it comes to performance enhancers for lifting weights, it's basically
1) chronic creatine monohydrate consumption: 3-5g/day
2) acute caffeine ingestion pre-workout: 3-6mg/kg (studies have used up to 9mg/kg but it greatly increased experience of adverse effects)
3) PEDs
 
Ah the memories of the original Jack3d, such good workouts on dem amphetamines.

9mg/kg caffeine, jesus! That's 750mg! Even at the lower end of 3mg/kg that's still 243mg for me. I currently take 150mg.
 
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