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The official gym & weightlifting thread! rep #2

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#241
Thanks, i'm doing 3x7 with two warm-up sets and 60% and 80% of working weight.

It wouldn't be too bad if I was doing 3x5 but I want some muscles as well.

It's a bit disheartening when you stall. I'm going to try the same weight tomorrow. Maybe it's a mental thing it being 50kg (half of 100kg)

Weighing 70kg at the moment, I want to get to 75, maybe 80 then cut down the fat a bit, I'm getting a belly.

Can't see much visible development in my arms (but my girlfriend just butted in and said she can), although I keep forgetting to measure myself, I will have to do that later and see how I compare. But my legs are as big as ever, great quad development!
 
#242
Felling pretty good, hit 50kg 3x7 yesterday, made sure I got plenty of sleep and food and then decided to do a set rythm, I did 3 reps, rest for the same time as 3 reps would take, 3 reps, rest for same time again then 1 rep.

Managed to do it fine, every so often my form when slightly, but it's something that I corrected on the next rep, it was just that my hips where coming up a bit faster than my shoulders which made me lean over a bit, but I just made sure I pushed my chest out on the next rep and that corrected it.

The OHP is still the bitter nugget in my otherwise perfect meal. 30kg I did 4 reps on the first set, and 1 on the next and didn't do a third set, it's really frustrating.

Deadlift went fine, 60kg I know it isn't going up as fast as the squat but I can only add 2.5kg per workout rather than 5 to the deadlift like I usually would to keep it above the squat as If I added 5 each workout I'd soon run out of weights (I only have 80kg) and I really can't afford to buy more weights yet.
 
#243
But surely you'd be better being stuck at 80Kg and working more reps into that :p , I don't see why you want to keep one lift over another? There are other variables to take into account (hence the reason I currently snatch what I squat at the gym! (granted, different rep ranges, 3x3 vs 5x5, but still!)


I may be missing something, but did you do 3 sets of 7 reps or two sets of 3 reps and one of one rep?

I think you may be experiencing the problem of relatively new users using lower reps if form is going off a bit. I'd be tempted to lower the weight a bit and try for a few more reps.

With OHP it sounds like you need to reduce the weight a bit, where you are right now, I can't see doing 5 reps total helping that much. Reduce the weight to 25Kg and try and work some more reps in. The other issue with reps that few is if you start struggling and helping the bar up, you're just cheating yourself :p (not saying it's happening, but I'd say it's only of the most commonly cheated lifts I see at the gym).

If you still aren't getting anywhere in a week or so with the OHP, try it with DBs just to add a bit of variety. Incline bench is also a good way to help improve anterior delt strength.

I tend to swap between DB (do at home) and BB (do at gym) shoulder press fairly regularly. Can't lift as much overall with DBs, but still managing quite well with a 5x5 using 25Kg DBs (limit of what I have in DBs right now).
 
#244
i_got_a_mohawk said:
But surely you'd be better being stuck at 80Kg and working more reps into that :p , I don't see why you want to keep one lift over another? There are other variables to take into account (hence the reason I currently snatch what I squat at the gym! (granted, different rep ranges, 3x3 vs 5x5, but still!)


I may be missing something, but did you do 3 sets of 7 reps or two sets of 3 reps and one of one rep?

I think you may be experiencing the problem of relatively new users using lower reps if form is going off a bit. I'd be tempted to lower the weight a bit and try for a few more reps.

With OHP it sounds like you need to reduce the weight a bit, where you are right now, I can't see doing 5 reps total helping that much. Reduce the weight to 25Kg and try and work some more reps in. The other issue with reps that few is if you start struggling and helping the bar up, you're just cheating yourself :p (not saying it's happening, but I'd say it's only of the most commonly cheated lifts I see at the gym).

If you still aren't getting anywhere in a week or so with the OHP, try it with DBs just to add a bit of variety. Incline bench is also a good way to help improve anterior delt strength.

I tend to swap between DB (do at home) and BB (do at gym) shoulder press fairly regularly. Can't lift as much overall with DBs, but still managing quite well with a 5x5 using 25Kg DBs (limit of what I have in DBs right now).
Click to expand...

I guess I could just add in more reps on the deadlift once I hit 80kg. I just want to try and keep the deadlift which should be your highest lift above everything else so I wouldn't have that lagging behind everything else.

I did 3 sets of 7, but did 3 reps then rested with the bar on my back for the same ammount of time it takes me to do 3 reps, then 3 reps again, then rested with the bar still on my back then one rep. sort of like if you were doing 20 rep squats you need some small rest inbetween reps but you still keep the bar on your back.

The rest of my form is fine, and it very rarely happens, I don't feel like I need any more practise.

I'll drop the weight on the OHP it's just really frustrating not being able to progress on it.
 
#245
I don't know about deadlifts being higher than squats. At the top of your game it isn't uncommon for power lifters to squat more than they can deadlift.

I also think it is a bit silly limiting one of your lifts because you don't want it to get higher than another.

Ah right, I see now. I'd try to avoid that just for consistencies sake. I know I can often take a couple extra seconds just before the last rep or two of the day, but you should be aiming to keep the lifts and breaks consistent.

Everyone can always use more practice ;) :P

It can be irritating, but at the same time it's probably the most effective way to move on. With the squats and deadlifts you are making use of muscles in a way that wasn't done previously, your body is just realising the potential which was already there (well, maybe getting a bit beyond that stage now). With shoulders, you may have already been at the point where your body needs to develop more muscle mass for the weight.

Also, the shoulders tend to be pretty sensitive and tricky to train (in comparison to other body parts). As said, if you still aren't getting anywhere, try slightly different lifts (ie DBs) or supporting lifts which will also hit the shoulders (like incline bench).
 
#246
No no, you misunderstand me, the only reason I am limiting the deadlift to 2.5kg per workout is because I don't want to run out of weights, but like you said I can just add reps after that.

Well I'm almost always taking a few seconds rest in between reps, it don't work otherwise :p I never really thought it was that bad, just so long as set to set workout to workout you keep the same rhythm.

I'll drop the weight to make sure I get all the reps in and see how it goes adding weight back on.
 
#247
Ah right, fair enough. It seemed like you didn't want to end up with squats and deadlifts at 80Kg :p , argos has 20Kg of york plates for £20ish if you need more ;)

As long as you keep consistent, it's ok, just taking the breaks like that seemed odd I guess, if it works, it works. Just dont let the spaces sneak up and get longer ;)

Good luck :)
 
#248
Good points and bad points today, good points are that I got mixed up with the plates and ended up doing another warm-up set at 40kg but still managed to to all 3 sets of 52.5kg which I was happy with as I thought I'd be too tired to do it all. Bad points are I stalled on bench press and bent-over row at 40kg on both, on the first working set (after two warm-ups at 25kg and 35kg) both on the second rep.

It was annoying stalling on the first set on two of my three exercises but I still worked up a sweat with the squats.
 
#249
Good stuff :)

I'm going to head along to the gym early-ish tomorrow. Not been much in the last month or so with this pile of course-work and visiting my folks. Gonna miss out the oly lifts because I don't want to risk any damage to my wrists with exams in a couple weeks.

Will be interesting to see how I get on with squats when they aren't happening after a few other leg/back intensive lifts :)
 
#251
I've been hitting the gym for about two and a half months now. I've also been watching my food and increasing my daily food intake. I've been stuck at 56 kg(123lbs) for a year prior to me hitting the gym, its really hard for me to gain weight.

I currently weight 61 kg(134lbs), gained 5 kg (11lbs). I definitely see improvements, so I'm pretty happy. My goal is to reach 68kg or a 150 pounds by August (thats when I'll be moving out for college, go figure ;))
 
#253
And here's little old me at a slender (yeah, right) ~108Kg :p

Good work tho :)

Thinking about going along to the gym tonight, but I'm not sure. Might save it for tomorrow, been running on about 4-5 hours sleep (total) over the past 3-4 days with a tad too much in the way of coffee.

On the bright side, got my lab work in to be marked. All 95 pages of it went in today (handwritten and quite a lot of graphs etc), woo!

Nothing like squats on a friday morning! :D
 
#255
Just jumped on the Paleo diet, or the caveman diet, basically if you can hunt, gather or grow it you can eat it. No preservatives, no processed foods, no breads, etc. I am starting to cut up better, but my recovery time is horrible. Hopefully my body will adapt to it soon and I can get back into crossfit 5 days a week.
 
#257
i_got_a_mohawk said:
Probably just need some more carbs in there, from seeing what some guys (on another forum) have done with the "caveman diet" carbs were def. missing there. Which is fine for wanting to lean up, but you are gonna loose out recovery.
Click to expand...

Yup, that is the point. All carbs come from fruit, veggies and nuts. It sucks, but I can't tell clients to do it if I am not willing to do it myself.
 
#259
I started at the company Gym at the beginning of the year and now, I can't live without it. Lost 32 lbs so far. My blood pressure used to run around 135/75. Now its usually 113/63 with a resting pulse of 48 bpm.

Typically 45 minute intense work-outs with no stops.
I can't run due to knee and foot problems so my favorite is walking the treadmill at 4.4 mph at 15% grade for 15-20 minutes. Also the revolving Stairmaster and the elliptical trainer. I have found a chest pulse rate monitor very helpful.

As far as weights, just getting started so I am a wuss.
 
#260
i_got_a_mohawk said:
Fair game. As I'm sure you know, just don't eat too many nuts, the calorific content of them is pretty high :)
Click to expand...

Yeah, I basically slashed my calories in half, so my recovery is for crap but my strength is still good. 5x3 power cleans today 225,245,255,265,275. The last set was insane, I had to get myself so pumped up and have my buddy yell at me. Finished the workout with some wall stands for max time and 400m runs. Still have to teach kettlebells tonight...:help:
 
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