ᕙ(⇀‸↼‶)ᕗ ||| The 2023/2024 Gym Rats Thread ||| ᕙ(⇀‸↼‶)ᕗ

ShortWarning said:
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.
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How do you cut and maintain your lifts?

I am sort of getting fat... but I'm still in that "I want to get stronger" place.

But a cut is due.
 
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Syla5 said:
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.
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Thanks for the advice and app - will look at it and see what to do
 
opethdisciple said:
How do you cut and maintain your lifts?

I am sort of getting fat... but I'm still in that "I want to get stronger" place.

But a cut is due.
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Im cutting right now and gaining strength.

A big element of gaining strength is muscle recruitment and getting the body mentally use to moving heavier loads. If you've done the muscle building phase, with a strength focused routine you could then get "stronger" per say.
 
opethdisciple said:
How do you cut and maintain your lifts?

I am sort of getting fat... but I'm still in that "I want to get stronger" place.

But a cut is due.
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For me, I haven't been able to (never have been). Some (like @Syla5) are able to. If I'd have worked out my calories properly and taken longer I would have been able to maintain them better. I've lost about 8% on my big lifts (way more on bench, no idea what's going on there tbh). This is based on how hard my heavy lifts felt this block, I wasn't actually going for any prs.

I also know that I can't have lost too much muscle in 7 weeks while still lifting so it's more likely an energy or mental issue due to being in a deficit. I'm hoping by the end of the next 12 week cycle I'll still be stronger than I was pre-cut.

It's a trade-off, do you want to lose fat but potentially lose strength temporarily or keep gaining strength and fat? There's no right answer, it depends on what the individual wants.
 
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ShortWarning said:
For me, I haven't been able to (never have been). Some (like @Syla5) are able to. If I'd have worked out my calories properly and taken longer I would have been able to maintain them better. I've lost about 8% on my big lifts (way more on bench, no idea what's going on there tbh). This is based on how hard my heavy lifts felt this block, I wasn't actually going for any prs.

I also know that I can't have lost too much muscle in 7 weeks while still lifting so it's more likely an energy or mental issue due to being in a deficit. I'm hoping by the end of the next 12 week cycle I'll still be stronger than I was pre-cut.

It's a trade-off, do you want to lose fat but potentially lose strength temporarily or keep gaining strength and fat? There's no right answer, it depends on what the individual wants.
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Arent you also coming back after quite a long lay off? Is the 8% compared to your lifetime pbs or recent pbs post comeback?
 
Depending on how much weight you’re losing it can be a bit much to expect lifts to stay exactly the same. If it’s a decent amount of weight look at experienced strength sports athletes who drop down weight classes - their totals go down. If you’re just tidying things up you might expect only minor losses/maintenance and can then get back to where you were/build once you’re no longer dieting, but it’s easy to overlook how if you’ve lost 8cm off your chest circumference that’s 8cm extra the bar has to travel in bench, if there’s less of you round the middle then you’ve got less trunk to brace in a squat etc etc.
 
Somnambulist said:
Depending on how much weight you’re losing it can be a bit much to expect lifts to stay exactly the same. If it’s a decent amount of weight look at experienced strength sports athletes who drop down weight classes - their totals go down. If you’re just tidying things up you might expect only minor losses/maintenance and can then get back to where you were/build once you’re no longer dieting, but it’s easy to overlook how if you’ve lost 8cm off your chest circumference that’s 8cm extra the bar has to travel in bench, if there’s less of you round the middle then you’ve got less trunk to brace in a squat etc etc.
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I like it how simply Colin Bryce sums it up when commentating strongman. 'mass moves mass'
 
If any one is looking for whey protein at the moment this is a pretty good deal. Mixes well and tastes pretty good, at least the banana one does. There's a 20% discount with July20 as well just now.

www.bodybuildingwarehouse.com

The Bulk Protein Company Serious Protein - 4kg

Serious Protein - 4kg - 133 Servings Here at The Bulk Protein Company we're serious about value. We're serious about creating the UK's number 1, premium quality protein powder at a fair and affordable price. Serious Protein is here! Serious Protein- The
www.bodybuildingwarehouse.com www.bodybuildingwarehouse.com
 
dod said:
If any one is looking for whey protein at the moment this is a pretty good deal. Mixes well and tastes pretty good, at least the banana one does. There's a 20% discount with July20 as well just now.

www.bodybuildingwarehouse.com

The Bulk Protein Company Serious Protein - 4kg

Serious Protein - 4kg - 133 Servings Here at The Bulk Protein Company we're serious about value. We're serious about creating the UK's number 1, premium quality protein powder at a fair and affordable price. Serious Protein is here! Serious Protein- The
www.bodybuildingwarehouse.com www.bodybuildingwarehouse.com
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I'd question their claim of 80% protein as glutamine peptides are no use for muscle building but flag up when the nutritional analysis is done, it's known as "Protein spiking" and then they claim "A Premium Blend of Whey Protein Concentrate, Micellar Casein, and Soy Protein Isolate!" but in reality it's Soy, glutamine peptides and a sprinkle of milk protein.

It's cheap as chips and will probably be absolutely fine for most but just something to be aware of.
 
tom_e said:
I'd question their claim of 80% protein as glutamine peptides are no use for muscle building but flag up when the nutritional analysis is done, it's known as "Protein spiking" and then they claim "A Premium Blend of Whey Protein Concentrate, Micellar Casein, and Soy Protein Isolate!" but in reality it's Soy, glutamine peptides and a sprinkle of milk protein.

It's cheap as chips and will probably be absolutely fine for most but just something to be aware of.
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thanks Tom, interesting :)
 
Anyone got experience of selling off 2nd hand gym equipment lately? Wondering what sort of prices to realistically expect, ebay is all over the place when I checked completed listings. Got a bench, squat rack, oly bar and about 250kg of plates from 1.25 - 25kg to sell, around £1200 at current new prices from PF.

MRI results came back last week and although I could continue resistance training at home, the slightest breakdown in form could be quite disastrous. Have some deformity/degradation in vertebrae, not disks around thoracic and lower towards tailbone.

Focus now is most likely yoga/pilates alongside calisthenics, specialist suggested a solid amount of time focusing on core stability. I would like to pick up resistance training again down the line but likely under the watchful eye of a trainer to ensure form remains consistent.
 
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depending on the type of weights £1-£2 per kg is the going rate, most of the other stuff is entirely dependant on the quality of the item, brand etc.

Facebook market place will probably give you a better indication then ebay.
 
Syla5 said:
depending on the type of weights £1-£2 per kg is the going rate, most of the other stuff is entirely dependant on the quality of the item, brand etc.

Facebook market place will probably give you a better indication then ebay.
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Plates are bodymax standard tri grip cast iron - CF470 rack, standard bench and bar.

Facebook MP is a good shout, will get missus to take a look as she sells a lot and I don't use facebook.

Ebay does have a £1 listing weekend so will throw it all up there with a BIN and best offer enabled.
 
Syla5 said:
Coming to the end of the my 6th week of my currrent 19 week strength program. Just managed 4x5x155kg deadlifts with a final AMRAP set of 10x155kg. Current rep max is 170, according to my ARMAPs in the last 6 weeks this could take a tidy jump up at the end of the program.
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Nice work :)
 
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