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The official gym & weightlifting thread! rep #2
- Thread starter john turner
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I got bitten by the gym bug again, found a good 24h gym near me, and it even turns out my friend is going there 
Going to do a slightly modified Starting Strength program for now.
Being an equipment oriented person, I went out and got some pre-workout loader, too. Usually I've just had some high-prot reco shake after the workout, so this is something new for me. A local company sells their own loader that comes with Caffeine and Taurine, but also with decent amounts of Creatine (5g monohydrate per serving), Beta-Alanine (2g) and L-Arginine (3g). Should be a decent mix for getting some pump and muscle endurance.
Going to do a slightly modified Starting Strength program for now.Being an equipment oriented person, I went out and got some pre-workout loader, too. Usually I've just had some high-prot reco shake after the workout, so this is something new for me. A local company sells their own loader that comes with Caffeine and Taurine, but also with decent amounts of Creatine (5g monohydrate per serving), Beta-Alanine (2g) and L-Arginine (3g). Should be a decent mix for getting some pump and muscle endurance.
Any particular reason you do the deadlifts with a trap bar? Do you do straight bar ones aswell?
Just that the biomechanics behind a trapbar deadlift has more in common with a squat that a straight bar deadlift.
I've done/do both trap and straight bar DL. We just got the trap bar here at my gym so I've been mixing it in fairly regular.
In the Summer, when I'm freewheeling it, my usual low body movements are Squat, Front Squat, Deadlift, Trap Bar DL, Romanian DL, and Bulgarian Split Squats. Not in that order obviously.
In the Winter, I do whatever the program I'm following calls for.
My shoulder's feeling much better so my military/OHP has gone up pretty quickly. Still can't play rugby but I'm okay with that.
Since summer is about a month and a half away I'll probably switch to either an A/B or 4-day split program in my lifting and do 2 days of intense cardio with one day light on my easiest lifting day.
Since summer is about a month and a half away I'll probably switch to either an A/B or 4-day split program in my lifting and do 2 days of intense cardio with one day light on my easiest lifting day.
Matt - Good to hear you are able to press again!
Mohawk - sorry to hear about the black eye.
I recently started a 4-day split program, the classic push/pull program. I am viewing it as a means of strengthening my shoulders / lower back / arms so I can squat, press, and deadlift even more later on.
Today was a 20 rep set of squats, 140lb lat pull (4x8), 140 lb seated row (4x8), 220lb calf raises (4x15), 85lb strict curl (4x6), and some other miscellaneous lifts. While the mental hurdle to do a 20 rep set of squats is daunting - it feels so awesome once completed. I am at 205 currently (using belt & wraps). The added volume makes me HUNGRY.
Maceo Parker's "Pass the Peas" got me through the squats today (Rodney "Skeet" Curtis on bass, Dennis Chambers on drums). James Brown & Tower of Power works also!
ian
20 reps at 205 is pretty awesome, heck, that's all I'm squatting for lower reps right now!
Gym time hasn't been as frequent over the past couple of weeks. We've got all of two games left this season, so I want to try and stay fresh for those, but my hip has been playing up and I still have some swelling in my ankle from when I went over it a month or two back. Once the games are out the way, can go back to destroying my body in the gym
Gym time hasn't been as frequent over the past couple of weeks. We've got all of two games left this season, so I want to try and stay fresh for those, but my hip has been playing up and I still have some swelling in my ankle from when I went over it a month or two back. Once the games are out the way, can go back to destroying my body in the gym
Thanks! Today is a rest day (though not for the mind - an exam in graduate level transport phenomena...).
hospital stays have made it hard to keep up my routine, but got a free weights workout in yesterday, plus a run
did 5 sets bench, pyramid up to 215 @6 reps, hanging rows from barbell with body weight, then 2 supersets of skullcrushers/tight grip press/barbell curls with 75 lbs...usually include 3 supersets and incline press, upright rows...taking it easy until I can get back into the swing
later in the afternoon, got a 25 minute run at about 8 minute/mile pace
did 5 sets bench, pyramid up to 215 @6 reps, hanging rows from barbell with body weight, then 2 supersets of skullcrushers/tight grip press/barbell curls with 75 lbs...usually include 3 supersets and incline press, upright rows...taking it easy until I can get back into the swing
later in the afternoon, got a 25 minute run at about 8 minute/mile pace
Hmm.. My shoulder region is all jammed up, and my doc recommended a light upper body workout for a couple of weeks while trying to get them open up with support of relaxant drugs. Any ideas what weight exercises would be good for restoring some mobility? Any yeah, going to go see a physio is the next step if the problem persists, the doc wanted to try the relaxants first.
Tsal, my suggestion would be to do plenty of research on "shoulder prehab". You should turn up quite a few exercises that you can sift through and experiment with until you find something that works for you.
Also, Eric Cressey works with a large number of professional baseball players (many pitchers) and his site (Eric Cressey | High Performance Training, Personal Trainer, Online Sports Training | Performance & Health) will be a good resource for you too. I've heard nothing but good things about his book "Magnificent Mobility" if you can get your hands on that.
Also, Eric Cressey works with a large number of professional baseball players (many pitchers) and his site (Eric Cressey | High Performance Training, Personal Trainer, Online Sports Training | Performance & Health) will be a good resource for you too. I've heard nothing but good things about his book "Magnificent Mobility" if you can get your hands on that.
*two thumbs up* Gotta love a DL PR!
Questions for the weight lifters.
Already a runner, but I recently joined a gym with the intent of making gains. Fist time was on monday, and some of my muscles are still a bit sore. Is this normal? I assume it will go away after a few more sessions, won't it?
I'm looking at starting Rippetoe's SS program, Sean10mm's Fitness Blog: Rippetoe's Starting Strength revisited but I don't have anyone to spot me. Is it pretty much necessary to have a spotter? The last thing I want to be the guy who got hurt because he was alone in the gym at midnight :/
Already a runner, but I recently joined a gym with the intent of making gains. Fist time was on monday, and some of my muscles are still a bit sore. Is this normal? I assume it will go away after a few more sessions, won't it?
I'm looking at starting Rippetoe's SS program, Sean10mm's Fitness Blog: Rippetoe's Starting Strength revisited but I don't have anyone to spot me. Is it pretty much necessary to have a spotter? The last thing I want to be the guy who got hurt because he was alone in the gym at midnight :/
You don't need a spotter, just be careful (and sensible) about what you lift. Only really need a spotter when going for personal records.
Rippetoes program is great, I've actually just switched back to (a slightly modified) version of it
Your muscles should hurt after every session, the next day is usually the worst. It will take a bit longer to heal the first time you do it. As it's nearly a week on, I'd recommend you start a bit lighter, there's no harm in that. Let your body get used to weight training, if you are just starting out on it. Even more importantly, focus on form as opposed to weight moved. (it could also be due to your diet).
Welcome aboard
Rippetoes program is great, I've actually just switched back to (a slightly modified) version of it
Your muscles should hurt after every session, the next day is usually the worst. It will take a bit longer to heal the first time you do it. As it's nearly a week on, I'd recommend you start a bit lighter, there's no harm in that. Let your body get used to weight training, if you are just starting out on it. Even more importantly, focus on form as opposed to weight moved. (it could also be due to your diet).
Welcome aboard
Ah thanks. Yeah I definitely pushed myself hard for the first time. Personal pride I guess 
Turns out I'm not as strong as I thought I was!
Looking forward to it. I've decided it's time to finally have shoulder muscles that match my frame. Nothing worse than being naturally big but not actually being muscular.
Turns out I'm not as strong as I thought I was!Looking forward to it. I've decided it's time to finally have shoulder muscles that match my frame. Nothing worse than being naturally big but not actually being muscular.
Ah thanks. Yeah I definitely pushed myself hard for the first time. Personal pride I guess
Looking forward to it. I've decided it's time to finally have shoulder muscles that match my frame. Nothing worse than being naturally big but not actually being muscular.
I'm kind of lucky in that my personal pride got shot down quite quickly upon joining the gym I'm at these days. A few guys that compete internationally (Olympic Lifting) train there, f'in huge! When you see guys squatting over 600lbs for reps, you are humbled sharpish!
I can't state enough on how important it is to work on form first. Once you have your form down, your lifts will go up quicker than if you start with heavier weights and poor form (not to mention the chance of injury is drastically reduced!)
Mohawk is dead on. Check your ego at the door. The soreness is nothing to worry about, it's pretty normal. If you want to read up on then Google "delayed onset muscle soreness" or "DOMS".
As for the spotting. I think the only movement in that program that you cannot simply drop the bar if you *HAVE* to is the bench press right? If it makes you feel more comfortable, you may be able to move a flat bench into the power rack and use the safety bar/pins there in case you fail. You could also use dumbbells if you wanted.
As for the spotting. I think the only movement in that program that you cannot simply drop the bar if you *HAVE* to is the bench press right? If it makes you feel more comfortable, you may be able to move a flat bench into the power rack and use the safety bar/pins there in case you fail. You could also use dumbbells if you wanted.
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