???? how is it not that warm?? my gym has been over 25 degrees for the last week.
ᕙ(⇀‸↼‶)ᕗ ||| The 2023/2024 Gym Rats Thread ||| ᕙ(⇀‸↼‶)ᕗ
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Man of Honour
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I'm a lizard!
Also there's a nice breeze that comes through it - and I also don't like to workout topless!
I've been incorporating some boxing into my routine, i'm continuing to loose some weight at a slower rate but my fat percentage from measurements from my trainer is coming down much faster over the last 12 weeks which is good progress.
I started at 124.4KG and was down to 98.7kg this morning
I started at 124.4KG and was down to 98.7kg this morning
I've been brave enough for no t-shirt and just a sports bra, going through the routine I really appreciated it but would never have had the confidence.
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Man of Honour
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That's amazing progress @Meaker - keep at it! 
Soldato
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Even squats twice a week take a toll.
I squated on Fri, due to squat again today but my lower back and glutes are fatigued.
Not ready.
I squated on Fri, due to squat again today but my lower back and glutes are fatigued.
Not ready.
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Awww thanks! Down another 0.5kg as of this morning, keeping it consistent.That's amazing progress @Meaker - keep at it!
No point in hurting yourself! Part of my lessons are listening to my body and not just pushing through.
Man of Honour
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Until you have the ability to don't over do it, you'd be better off mixing leg exercises rather than hammering squats all the time. Or at least change volume or work on technique.
I squat 2-3x per week but not always back squats. Front squats as well and then some volume work and some high intensity work.
Now in to week 3 of my new training block and the return of squats and deadlifts, i also decided to try out a 5km run for the first time ever on sunday, in 25 degree heat, and high humidity...it was gross, i wont be doing it again, and my ankles are destroyed.
Still, had to crack on with squats yesterday even with lower back pump and tight ankles managed to crack out 10x130 for my AMRAP. Think this might be the most weight for most reps ive done sort of pb.
Still, had to crack on with squats yesterday even with lower back pump and tight ankles managed to crack out 10x130 for my AMRAP. Think this might be the most weight for most reps ive done sort of pb.
Soldato
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I've cut back on weight sessions a bit and running more to try and get fit for new rugby season after a long layoff. Just starting to work well. Dropping a tiny bit of weight but fitness is improving but lifts are staying strong (well for me anyway) if not slowly improving. If I can half s stone and lift the same weight I'll be very happy.
What a week:
Squat AMRAP: 10x130kg
Bench AMRAP: 8x87.5kg
Deadlift AMRAP: 10x145kg
OHP AMRAP: 11x52.5kg
All of these were done after 3x6 working sets at the same weight.
All PBs for theses weights for sure.
My current rep maxes for context are:
Squat: 160kg
Bench: 105kg
Deadlift: 170kg
OHP: 65kg
Squat AMRAP: 10x130kg
Bench AMRAP: 8x87.5kg
Deadlift AMRAP: 10x145kg
OHP AMRAP: 11x52.5kg
All of these were done after 3x6 working sets at the same weight.
All PBs for theses weights for sure.
My current rep maxes for context are:
Squat: 160kg
Bench: 105kg
Deadlift: 170kg
OHP: 65kg
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Man of Honour
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How many of you do lifting with compromised positions (on purpose)?
i.e. unbalanced loads, things like zercher squats to slightly compromise the spine etc... sandbags and so on.
These are so important for functional strengths, as let's face it, in day to day life, you'll not always be able to get yourself in the perfect position to lift something.
I've started to incorporate it a fair bit, and it's quite humbling!
i.e. unbalanced loads, things like zercher squats to slightly compromise the spine etc... sandbags and so on.
These are so important for functional strengths, as let's face it, in day to day life, you'll not always be able to get yourself in the perfect position to lift something.
I've started to incorporate it a fair bit, and it's quite humbling!
Can you explain to me how AMRAP works?
I do stronglifts 5x5 and sometimes can be a struggle to lift the final rep on some sets... I cant imagine lifting any more than the 5 of my last it is that hard
Essentially do as many reps as possible without sacrificing form.
One some programs, if you hit a certain amount of reps, it allows a higher weight jump on the next workout than a purely linear format.
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I could maybe do 1 more if i stick at same weight for a decent time........ cant see how anyone can get 8+ after hard working sets.... (they cant be working sets if you can pump so many out at end?)
AMRAP stands for As Many Reps As Possible.
In terms of wondering how anyone could do more reps after working sets is because the way the program is set up to do wave loading. 3 week blocks of each rep range, 4x6, 5x5, 6x4, 9 weeks in total. Each 3 week block starts at a % of your rep max and it increases in weight depending on how many reps you did over the target on the previous weeks AMRAP.
I have only tested my rep maxes about 9-11 months ago and have been bulking since so its possible that they are conservative, however i hadnt done any back squatting or deadlifting for 16 weeks so didnt want to retest. However the rep max's i am using are life time PB's so its looking positive for some potential new PBs in about 12 weeks time....although i am cutting so lets see.
Specifically comparing this to 5x5 is very different because 5x5 you are squatting 3 times per week and aiming to add 2.5kg per session. which will have you working closer to your rep max on the whole.
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you dont because its not part of the 5x5 program.
Well i have been doing 5x5 on and off for many years (with lots of breaks)....
Currently training again for 6 months after 2 years out.
I have changed the routine around as I am older and cant increase weights every session.
I tend to do 4 or 5 sessions at same weight and then try and get up to next weight. Its getting extremely hard to progress.
I have changed the routine to round things out a bit more and cut down the squats..... (all 5x5 unless stated)
Squat, OHP, Side Raises (3x8), Deadlift (1x5), Weighted Pull Ups (3x8)
Bench Press, Incline Bench (3x6), Bent Over Rows, Seated Cable Rows(3x6), Kneeling Cable Triceps Pulldowns (3x8)
Trying to gain muscle and a bit of strength.
Is this routine okay, what would I change to make it AMRAP? I am not bothered sticking with 5x5 - i have home gym so dont have any machines - just a squat rack and barbell dumbells / Pulley system on rack
Honestly if you've only really trained 5x5 etc and not really looked in to something else i would consider giving something else entirely a go.
Change it up. I would suggest downloading an app called boostcamp. It has a lot of free workouts depending on your weekly schedule and structure and they normally have guides with progression included.
You should do a session to test your rep maxes, i would suggest doing this by aiming for a true 5RM and then use a rep max calculator for your predicted rep max to set your values for any new training routine you decide to follow.
Soldato
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I finished my cut (7 weeks and -5kg 76kg-71kg). I dropped kcals quicker than I should have and was extremely weak throughout. Anyway, back to eating a bit more and hopefully spending the rest of year working on my PRs.