@Deception Glad to see you are still lifting, as always that OHP is impressive, now i just have to see if i can stay ahead of you on deadlifts and squats and catch up on bench! i doubt im ever going to be strict pressing 90kg though...
ᕙ(⇀‸↼‶)ᕗ ||| The 2023/2024 Gym Rats Thread ||| ᕙ(⇀‸↼‶)ᕗ
- Thread starter Somnambulist
- Start date
Soldato
Hah, thanks. I do remember the good ol days of friendly competition in here. I'm pretty sure im I won't be catching up anytime on squats and deadlifts just yet. Knowing my luck, ill push it and just injure myself again
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Soldato
Question about heating barbells - I currently have a setup where I work. It's an old equipment shed that's had a load of gym gear put in it, and it now also houses my squat rack and barbell. It is, however, uninsulated and cold. I don't mind being cold myself, but I do suffer with Reynaud's Disease, and gripping the cold bar causes my fingers to go numb.
How do you warm the bar up/keep hands warm? I've been thinking about a cheap pair of those heated gloves to wear in-between sets, but wondered if there's any other ideas I could try. Heating the whole space with an electric heater/radiator isn't an option, although I suppose I *could* use a fan heater pointed at the bar for a couple mins before hand to warm it up. Another idea I had was those hand-warmers that you "snap" to activate and somehow wrap the bar in them lol. Any other ideas?
Cheers
How do you warm the bar up/keep hands warm? I've been thinking about a cheap pair of those heated gloves to wear in-between sets, but wondered if there's any other ideas I could try. Heating the whole space with an electric heater/radiator isn't an option, although I suppose I *could* use a fan heater pointed at the bar for a couple mins before hand to warm it up. Another idea I had was those hand-warmers that you "snap" to activate and somehow wrap the bar in them lol. Any other ideas?
Cheers
Keep the bar inside until you go for your workout and just use a set of lifting gloves during your session. Then if you need to keep the workout space warm a heater on a smart time you can flick on from your phone 1 hour before your session will also help.Question about heating barbells - I currently have a setup where I work. It's an old equipment shed that's had a load of gym gear put in it, and it now also houses my squat rack and barbell. It is, however, uninsulated and cold. I don't mind being cold myself, but I do suffer with Reynaud's Disease, and gripping the cold bar causes my fingers to go numb.
How do you warm the bar up/keep hands warm? I've been thinking about a cheap pair of those heated gloves to wear in-between sets, but wondered if there's any other ideas I could try. Heating the whole space with an electric heater/radiator isn't an option, although I suppose I *could* use a fan heater pointed at the bar for a couple mins before hand to warm it up. Another idea I had was those hand-warmers that you "snap" to activate and somehow wrap the bar in them lol. Any other ideas?
Cheers
Man of Honour
Got this little clip from my final over the weekend.
Soldato
Unfortunately I need to leave the bar in the gym, as part of the arrangement is that other staff members can use my gear if they want, plus I invariably have an armload of stuff when I head to the gym! There's no wifi access there, plus I wouldn't be allowed to leave a fan heater there, as students who occasionally go in there might be tempted to use it lol! Might look into lifting specific gloves then.
Soldato
Snip
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Man of Honour
My 24/7/365 gym is closed Christmas day/boxing day 
No idea why but it's a bit of a shame as I like to get a quick hour in boxing day morning before we drive to my parents for a few days
No idea why but it's a bit of a shame as I like to get a quick hour in boxing day morning before we drive to my parents for a few days
Soldato
Hey all - I was wondering if you'd be kind enough to recommend a lifting belt and maybe a set of shoes as well. I currently wear a pair of squash shoes, but these are starting to wear out and could do with replacing.
Would appreciate any pointers/links etc. Cheers!
Would appreciate any pointers/links etc. Cheers!
Belt - something off Strength Shop or Modifit or if you‘re feeling fancy then the SBD belt or Pioneer adjustable lever belts are the GOAT belts on the market (although only the former is powerlifting federation friendly if you were ever going to compete, I think). You only want a 4” 10mm belt. Lever is quicker to get on and off but you can’t adjust it without a screwdriver, prong is harder to get on and off but you can adjust instantly if you’re bloated etc. The fancy belts have the best of both but cost a lot more and are probably OTT unless you’re regularly doing heavy squats/deadlifts etc.
Shoes - if you want an all-rounder specifically for lifting where they’re very stable underfoot and have some slight heel elevation which benefits any squat pattern movements it’s really between a Reebox Nano (any year, any regular model) and the Nike Metcon (ditto). You can go the ‘barefoot’ route as well from brands like Vivobarefoot, the New Balance Minimus line, Merrell etc although expect to pay more money for less shoe.
Shoes - if you want an all-rounder specifically for lifting where they’re very stable underfoot and have some slight heel elevation which benefits any squat pattern movements it’s really between a Reebox Nano (any year, any regular model) and the Nike Metcon (ditto). You can go the ‘barefoot’ route as well from brands like Vivobarefoot, the New Balance Minimus line, Merrell etc although expect to pay more money for less shoe.
Soldato
Thank you for that, very helpful. I've ordered a 4" 100mm lever from Strength Shop (preferred the design) and managed to find a pair of Nano X2 T A Sn99 at Sports Direct for £33, so have plumped for those
I do have a question about the 5x5 Stronglift program - I seem to have stalled (maybe even getting weaker) on my bench presses and overhead presses. I have recently seen a physio who says I've got tendinopathy in my left shoulder, so I wonder if this is holding me back? This time last year I slipped and fell onto my right elbow, causing damage to the right rotator cuff. I had private treatment for this, and that side is better, but my left shoulder has now become problematic. I work in a kitchen, so there's lots of reaching into ovens and onto shelves to pick stuff up, and that's more than likely the cause. Physio said I was fine to keep lifting - any pointers on how I can start to progress again?
Been doing stronglifts for almost 7 months now. Height 180cm Weight 82kg 47 years old (was an incredibly fat 120kg 2.5 years ago though). Before doing stronglifts I was just doing a few different lifts to see if I would enjoy it. Currently at 5x5 at 67.5 for bench (I did a 1rm couple weeks ago at 80) and 47.5 for ohp but I'm failing to get the last rep of the last couple sets of benches and whilst I've getting the ohps, it's a real struggle and I am cheating them a little if I'm totally honest. I do a couple warmup sets before going into the working weight.
Appriciate any tips you guys may have. Thanks
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Soldato
Squats are at 120 for 5x5 reps and deadlifts are at 127.5 for 1x5 reps. I train 3 times a week, M W F after work at 15:30 (I work in a kitchen, so start at 07:00). Consistency I think I've missed one session so far (was in Xmas day lol). Not really sure what my goals and aims are - I did set some short term and longer term weight targets to try an achieve (got 4 short term goals so far), but I've no interest in competing or anything like that. Guess I want to "look strong", but this is, of course, incredibly subjective, which I do struggle with. I prefer tangible, objective goals, but other than weight targets, have no idea what to strive toward. Probably more "body builder" as opposed to "power lifter".
Calorie wise - this I'm sort of struggling with a bit tbh. I'm still not 100% sure on what my current maintenance is. Probably about 3000. With the walk to and from work, plus moving about two kitchens I cover 12-14km a day. I am reluctant to "put weight on", as I'm worried about getting fat again - I'm sure this isn't uncommon for people who've lost a fair amount of weight. I sort of fluctuate between putting weight on, panicing and dropping calories and weight, rinse and repeat. I currently aim for ~180g protein spread over 3 meals followed by some sweet treats at about 20:30 to top up my calories.
Sorry about the wall of text and ty for taking the time to reply
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Nothing wrong with the wall of text.
5x5 is a great program to get you started but its not great to keep you going, squatting 3 times per week when you have no real desire to compete is quite taxing when you could be putting that effort in to other lifts for each given day.
You could consider changing to a Push Pull Legs program or Full body split that has a focus on each of the main lifts (Squat Bench Deadlift) if you wanted.
In terms of OHP progress your numbers not terrible at all, its a smaller lift in terms of overall and try converting your progression in to % and then compare to your other lifts and see what you think.
Bench i would say similar, however im not sure on your setup and if you have a spotter or not, and also youve just squatted prio again which is going to drain you.
In both cases have you followed the Stronglifts advise for when you hit a plateau of dialling back the weight and going back at it again?
Calorie wise i would say if you are tracking and you know you are hitting 3k per day then you are probably closish to maintenance at best, possibly in a deficit still, and if you arent tracking i would be surprised if you were even hitting 3k. This is probably a big factor in why your lifts are lagging somewhat (or that you feel that they are).
5x5 is a great program to get you started but its not great to keep you going, squatting 3 times per week when you have no real desire to compete is quite taxing when you could be putting that effort in to other lifts for each given day.
You could consider changing to a Push Pull Legs program or Full body split that has a focus on each of the main lifts (Squat Bench Deadlift) if you wanted.
In terms of OHP progress your numbers not terrible at all, its a smaller lift in terms of overall and try converting your progression in to % and then compare to your other lifts and see what you think.
Bench i would say similar, however im not sure on your setup and if you have a spotter or not, and also youve just squatted prio again which is going to drain you.
In both cases have you followed the Stronglifts advise for when you hit a plateau of dialling back the weight and going back at it again?
Calorie wise i would say if you are tracking and you know you are hitting 3k per day then you are probably closish to maintenance at best, possibly in a deficit still, and if you arent tracking i would be surprised if you were even hitting 3k. This is probably a big factor in why your lifts are lagging somewhat (or that you feel that they are).
Soldato
Thank you for the reply - it's very much appreciated.
I have done a drop of weight on both benches and ohps - I'll give it another try and see how we go, I'll give it a few more months and then maybe look to change it up/change the program.
I'm fairly good at tracking cals etc - I'll also try bumping them up a bit and see how that helps.
ty once again
I have done a drop of weight on both benches and ohps - I'll give it another try and see how we go, I'll give it a few more months and then maybe look to change it up/change the program.
I'm fairly good at tracking cals etc - I'll also try bumping them up a bit and see how that helps.
ty once again
Soldato
Loved Stronglifts but I hit a wall about a year and a half in. Kept on dropping back and getting up to the same numbers as before an failing. Stronglifts is amazing for starting out but I think it hits a limit and then it's time to move on to a new program. It's hard to say if you've hit the limit but if consuming more calories and making sure form is nailed isn't helping then you may have.
If I had extended time off in the future (1 year +) I'd probably go back to stronglifts for 6 months before moving on.
It's been a year but managed to get a couple of new PR's. Only 2.5kg on my previous lifts but it's something. Squat - 162.5kg, Deadlift - 175kg.
My knee is more or less back to normal now to hoping to add a decent amount to the above over the next year.
If I had extended time off in the future (1 year +) I'd probably go back to stronglifts for 6 months before moving on.
It's been a year but managed to get a couple of new PR's. Only 2.5kg on my previous lifts but it's something. Squat - 162.5kg, Deadlift - 175kg.
My knee is more or less back to normal now to hoping to add a decent amount to the above over the next year.
Soldato
Would you say something like this would be adequate lifting shoes?
I am looking for my first ever pair. So don't need to spend big. Adequate is good enough.
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