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

Forgot the pain of core work for the first time in ages.

Signed up with a local PT because he was really cheap and will include some massage (the reason i initially contacted him). Mentioned i wanted to focus on general conditioning/core to strengthen for other sports, so mainly focused on floor based core exercises. This was Tuesday, i then felt fine when i woke up yesterday, then had a large lunch at midday, and ever since then i think i've strained my stomach because my muscles have been in bits :(
 
Martynt74 said:
Forgot the pain of core work for the first time in ages.

Signed up with a local PT because he was really cheap and will include some massage (the reason i initially contacted him). Mentioned i wanted to focus on general conditioning/core to strengthen for other sports, so mainly focused on floor based core exercises. This was Tuesday, i then felt fine when i woke up yesterday, then had a large lunch at midday, and ever since then i think i've strained my stomach because my muscles have been in bits :(
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Nothing like ab and oblique DOMS to make life - even breathing - so painful.

Nice work!
 
Can anyone recommend a good program for me? I did the 5x5 Stronglift for a while, and have just done a variant of the 5x5Plus version. I want to lose some weight now, and I'm also having some issues with my shoulders as they are becoming quite sore (particularly my right one). This is causing a few issues in the kitchen where I work as extending he arm to put trays in an oven etc is becoming painfuil.

I usually work out Mon Wed Fri afternoons. I try and keep my sessions to about an hour, although as the weights have gone up and rest time increased, this has got a bit longer, so I'd like to dial it back a bit to ~1hr.

Primary focus is now weight loss/muscle mass retention and something that is maybe shoulder friendly? I did try a 50% weight deload two weeks ago, which helped a little, and actually skipped the gym completely last week, but my shoulder is still sore. The plan is to test my 1rm this week and then change the program.

The gym at school has a squat/bench rack, couple benches, a basic cable machine and dumbbells

Appreciate any recommendations! Ta :)
 
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haaammit said:
Primary focus is now weight loss/muscle mass retention and something that is maybe shoulder friendly? I did try a 50% weight deload two weeks ago, which helped a little, and actually skipped the gym completely last week, but my shoulder is still sore. The plan is to test my 1rm this week and then change the program.
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I'd have thought any 1rm on the shoulder to be a little foolish if it's feeling even the slightest niggle.
 
haaammit said:
Can anyone recommend a good program for me? I did the 5x5 Stronglift for a while, and have just done a variant of the 5x5Plus version. I want to lose some weight now, and I'm also having some issues with my shoulders as they are becoming quite sore (particularly my right one). This is causing a few issues in the kitchen where I work as extending he arm to put trays in an oven etc is becoming painfuil.

I usually work out Mon Wed Fri afternoons. I try and keep my sessions to about an hour, although as the weights have gone up and rest time increased, this has got a bit longer, so I'd like to dial it back a bit to ~1hr.

Primary focus is now weight loss/muscle mass retention and something that is maybe shoulder friendly? I did try a 50% weight deload two weeks ago, which helped a little, and actually skipped the gym completely last week, but my shoulder is still sore. The plan is to test my 1rm this week and then change the program.

The gym at school has a squat/bench rack, couple benches, a basic cable machine and dumbbells

Appreciate any recommendations! Ta :)
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I'd probably start by fixing your shoulder
 
As per above - get a good physio and get it fixed. Ignoring it will not go away and it will only get worse and cause more damage with time. You're reliant on the shoulder for pretty much everything daily so give it the attention it deserves!
 
I've had issues with my rotator cuff in my right shoulder for years. Eventually got a physio to take a look who gave some simple, but tough, exercises. Best thing I could have done, should have done it sooner.

So yeah, get the shoulder fixed. The sooner, the younger, the better.
 
Milage may vary on this but I did find taking collagen helped with my shoulder issues.

I dislocated my shoulder in 2015 and it hurt me continuously for 7 years. I started taking collagen for my knees in 2022 and I noticed 6 months later that I was able to bench with no pain in my shoulders and I've been pain free since.
 
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Does anyone use the hack squat?

I see some people at the gym use an elastic band on the machine to make the movement a bit more smooth.

Is this necessary to do?

The hack squats is so brutally hard that I'm thinking I might try to do the same because making much progress on that machine seems very hard.
 
opethdisciple said:
Does anyone use the hack squat?

I see some people at the gym use an elastic band on the machine to make the movement a bit more smooth.

Is this necessary to do?

The hack squats is so brutally hard that I'm thinking I might try to do the same because making much progress on that machine seems very hard.
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Hack squat is pretty much the same as any other squat-ish machine... depending on the model it may be better at the bottom of the ROM for hypertrophy due to the increased load in the stretched position, but there are so many other variables you should just treat it as a squat variant.
 
Where do you all look for ideas on ways to change up your routine and keep it effective? I've fallen into quite a stale routine and things seem to be really slowing down. I'm far from mega strong so certainly have further gains to be made. I've been thinking of getting a PT but all the ones round here only seem interested in subscription services rather than one-off sessions.

Current routine looks something like...
Squat 5x5 145Kg. Sometimes 6 or 7 x 5 when I'm feeling particularly energetic.
Bicep curls alternating preacher 3x8 22.5Kg or 3x5 25Kg, and ezbar 4x7 38Kg.
Shrugs with hex bar, 4x8 75Kg.
One arm landmine press, 3x5 40Kg.
Seated cable rows 3x8 (can't recall weights for the cable machine off the top of my head)
Lat pull downs 3x8

No deadlifts or bench press on advice from physio.
 
Scuzi said:
Where do you all look for ideas on ways to change up your routine and keep it effective? I've fallen into quite a stale routine and things seem to be really slowing down. I'm far from mega strong so certainly have further gains to be made. I've been thinking of getting a PT but all the ones round here only seem interested in subscription services rather than one-off sessions.

Current routine looks something like...
Squat 5x5 145Kg. Sometimes 6 or 7 x 5 when I'm feeling particularly energetic.
Bicep curls alternating preacher 3x8 22.5Kg or 3x5 25Kg, and ezbar 4x7 38Kg.
Shrugs with hex bar, 4x8 75Kg.
One arm landmine press, 3x5 40Kg.
Seated cable rows 3x8 (can't recall weights for the cable machine off the top of my head)
Lat pull downs 3x8

No deadlifts or bench press on advice from physio.
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I use the boostcamp app, i just run the free version of it and you get access to a number of plans, you can also build your own programs to last varying lengths of time so you dont have to faff setting up every session, or you can just start a fresh session and add exercises on the day. I found it great when i was in a bit of an inspiration funk and just didnt want to plan something.
 
GarethSouthgate said:
Odd that squatting is allowed but deadlift isn't
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I maxed out squatting at around 120Kg, but adding in a belt saw a relatively rapid increase to where I am now. I could do more but don’t want to rush into an injury.

The belt didn’t help with the deadlift at all, although I haven’t tried deadlifts with the hex bar which may help.
 
Scuzi said:
I maxed out squatting at around 120Kg, but adding in a belt saw a relatively rapid increase to where I am now. I could do more but don’t want to rush into an injury.

The belt didn’t help with the deadlift at all, although I haven’t tried deadlifts with the hex bar which may help.
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If you want to mix things up you could try drop sets, or higher reps lower weights in the 8-10 rep range, or really slow down the eccentric part of the rep, maybe different exercises also, pull ups, over head press etc.
 
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I think age/work is catching up with me.

Squat/legs stronger than ever, about 260kg 1RM

Arms stronger than ever.

Back stronger than ever.

Bench and shoulder work has dropped off a cliff over the last 8 weeks or so, going to have to try to build back up, but I hate going backwards. No apparent injuries, just no strength/energy there.
 
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