The Weightlifting Thread

[Boydy]

Change it up then Boyd. Why do something you're not enjoying?


Ah, it's not that bad and I want to stick with this programme for the 12 weeks you're meant to at the start. I'd prefer deadlifts to replace them on one day or something though (maybe switching Day B to 5x5 deadlifts and 1x5 squats instead of how it is) or I might switch down to 3x5 but doing that when I'm not actually stalling yet seems like it might not be the best idea. I dunno.

[Manc]

Squats are brutal.

Going to hammer the gym running up to Christmas. May go lighter after a sauce filled weekend.

[Lewis]

Barbell rows are shit. Just use a back machine until you can do chin-ups.

[Boydy]

What's so shit about them?

My shoulder had a bit of an ache in it over the weekend and it's fucking killing me now.

[Lewis]

I've always just found them a shitty movement. They seem to put more strain on your lower back and arse keeping the form right than they do what they're meant to be working, which is probably why you see so many people doing them badly.

[Foe]

Squats are brutal.

Going to hammer the gym running up to Christmas. May go lighter after a sauce filled weekend.

How much do you squat?

I bailed on legs today becuase I fell asleep on the couch after work. My gym routine is too late but my flat mate won't have any off going earlier.

[Manc]

90kg as is. I haven't been at it long since my sciatica issue, so I'm confident of pushing 100kg in the new year.

Yourself?

[Lewis]

I showed my cousin how to squat in September (he's just started going to the gym) and he could do about 50kg for a few reps. I saw him two weeks ago and he was giving it the large'un about doing 110kg, but when he did it he was doing those semi-squats that are shit and obliterate knees. So I showed him how to do it properly again, and it turned out he was good for 60kg. Don't worry about it, mate. In the long-term it will be miles better. Four, five months. You'll be back where you thought you were.

His mother thanked me for helping him the other day, and she told me that he's back where he was. Great. Don't listen then.

[Queenslander]

I dont understand why anyone new to weights would aim for heavy lifts surely that's just asking for an injury within a year?

[Pepe]

To show off, of course.

[Lewis]

He's sixteen and probably a bit impatient with it, so yeah.

[Queenslander]

Ahh yeah fair enough. Even people in this thread seem a bit eager to push their joints too early.

[Foe]

90kg as is. I haven't been at it long since my sciatica issue, so I'm confident of pushing 100kg in the new year.

Yourself?

5x5 of 100-110ish. The most I've ever 1 repped is 125kg.

Was half expecting your military press to be more than your squat, but no. I'm just weak.

[Boydy]

The trainer who helped me at the start/guy who owns the gym said to use some standing overhead press machine today when I mentioned I wasn't doing great with it. He mentioned it when I was starting out too. When I google overhead press machine though, all I can find is those seated ones. I think he had a different name for it. I was trying to read about them to see if they're any good but I can't find that specific machine. Anyone know what it is?

I took the press back down to 35kg instead of the 37.5kg I had been attempting though. My shoulder was still a bit sore from Monday so I thought I'd end up failing 37.5 anyway. Managed 35 fine (again) although my shoulder is a bit sore this evening.

I also mentioned arm work to that guy too. He said barbell curls or preacher curls for biceps and then there's a dip machine I can use for triceps.

Oi, Lewis. Respond.

[Lewis]

I've never seen a 'standing overhead press machine', and preacher curls are shit.

[Boydy]

I drew a diagram of it:

http://i67.tinypic.com/uwjds.jpg

Although, it's not that important really. I've read stuff before about how using the barbell is so much better than machines and that - is that true? I think that's mostly that Mehdi guy.

[Reg]

Why he is advising using barbells and machines instead of free weights?

Just do some bicep curls and hammer curls.

[Lewis]

Free-weights are better in that you have to stabalise them yourself (and obviously certain movements require them), but I daresay you could still get reasonably strong and 'toned' only using machines.

[Boydy]

Why he is advising using barbells and machines instead of free weights?

Just do some bicep curls and hammer curls.

I don't know. He's a proper bodybuilder though so he probably just uses everything himself.

[Boydy]

Free-weights are better in that you have to stabalise them yourself (and obviously certain movements require them), but I daresay you could still get reasonably strong and 'toned' only using machines.

Yeah, that's what I've read but is there really that big a difference? Especially for something like the overhead press that doesn't really use that many muscles.

Also is this (http://seannal.com/articles/training/overhead-presses-overrated.php) true? I want big shoulders.

[Reg]

Lewis Probably but you're missing the opportunity to use more muscles and gain functional strength. As long you're using proper form I don't see why you'd use machines when there's an obvious, easy option like barbell/hammer curls?

[Boydy]

He only advised using a machine for the overhead press because I was struggling with the barbell version of it. He said I'd be able to keep progressing with the machine.

Then he recommended barbell curls or preacher curls (I think he was actually recommending both but fuck that) for biceps but those both use free weights.

[Lewis]

I think stabalisation comes into it more the less reps you're doing, since form is more important closer to your limits. In that sense I suppose you could do alright with machines (until you became too strong for them) if you were less concerned about strength.

Whether overhead pressing is overrated or not, I don't know about what is worked by what, but meatheads tend to go more for seated dumbbell pressing than standing barbell pressing. That may be due to taking their lead from Americans who tend to have less of an overhead pressing 'culture', or it may be just that they feel it better isolates shoulders if you're not having to think about keeping your body firm. I don't know. I've never tried it for long enough.

[Reg]

Ah yeah barbells are.

Are preacher curls considered a free weight exercise even though you need the bench?

Anyways the general point is relevant, depends what your goals are though.

[five time]

Overhead press is awful as an 'ego lift' because the weights look so small. Remember starting out with 2.5s on each side. :cool:

Mine is just upper/lower, are those more detailed split routines more or less for size only? Never bothered with incline/decline bench for example yet I'm not as weak as I'd expect compared to some of the people I see.

[Manc]

Went full Boydy on bench today. Made up for it on the flys, but 80kg is becoming strenuous. Pish.

[Boydy]

What the fuck does that mean?

[Kikó]

At the DW gym in Dundee and it's nice having a gym with Olympic bars. 90kg deadlift was achieved but it kills trying to get the grip on the them. 70kg bench as well

[Boydy]

I thought your deadlift would be more than that. I did 90kg the other day. Trying 95 tomorrow.

[Kikó]

I don't dead lift anymore as my gym doesn't have the equipment. I used to do around 120-135 but that was a while back.

[Boydy]

I see.

[Manc]

What the fuck does that mean?

I went wet.

Is anyone training over Xmas? Monday, Tuesday, Christmas Eve and the following Monday, Tuesday, Wednesday is the plan.

[Boydy]

I went wet.
I don't know what that means either.

Unless you're alluding to the ridiculous amount of sweating I do in the gym.

[Manc]

I buckled under the weight.

[Kikó]

I'm going to try go across the period. Tomorrow then hopefully Wednesday. Very minimum I'm going to be running.

[Palmer]

I'm going for tomorrow, Wednesday, Thursday, Sunday in theory. With the week off this week and the girlfriend working until Christmas Eve I should have time.

[Boom-Boom]

I'll aim to go as normal over Christmas (3 days on and 3 days off) but will most likely end up missing a 1-2 days depending on my plans.

My gym is open 24/7 which is lovely over Christmas.

[Foe]

I'm at home over Xmas so going to
Join a 24/7 gym for a few weeks. The aim is to go at least 3 times so it's not a complete waste.

Anyone here do clean and press? That exercise makes me sweat galore.

[Lewis]

The useless cunts here shut down on Thursday for a week. It's the ideal time as well since you're eating everything in sight.

[Boydy]

I think mine is only closed on Christmas day. The other days are shorter opening hours but that's still a top effort from a small family-run place.

Finally beat my 5x5 37.5kg overhead press nemesis today. Actually seemed not that difficult in the end too. Odd that.

Thought I was going to pass out or throw up or both after 1x5 95kg deadlifts though.

[Kikó]

Good work though. I think the deadlift is the most satisfying exercise you can do. Real brute force in that exercise.

[Manc]

Seeing the benefits in my arms since I introduced close grip pull ups. It really is the dogs bollocks for the biceps.

[Foe]

The useless cunts here shut down on Thursday for a week. It's the ideal time as well since you're eating everything in sight.

The gym I joined is a real meathead gym. Proper old school back to basics weights with a plug-your-phone-in music system.

It's 24/7 though and my fob is active until the 5th. So I can go whenever I want over Xmas. 16 days for 15 quid. Already been twice. Bargain.

[Boydy]

What's a 'plug-your-phone-in music system'?

[five time]

Just a speaker with an aux cable like you'd have in your car I imagine.

[Foe]

Just a speaker with an aux cable like you'd have in your car I imagine.

Bingo. Basic but effective.

[Kikó]

Leg day done, last work out before Christmas:
12 minute cycle
5x 50kg squat
5x80kg squat
25x push up
5x80kg squat
25x push up
3x100kg squat
15x push up
3x100kg squat
10x 50kg seated leg press
5x100kg seated leg press
5x130kg seated leg press
5x150kg seated leg press
10x 28kg forward lunge (2)
12x body split lunge
10x 28kg forward lunge
10x 32kg forward lunge (2)


Can't wait to not be able to walk tomorrow.

[Boydy]

What's all the 5x50kg etc in between?

Anyone watch that Reggie Yates 'Dying for a Six Pack' documentary? The fucking state of that twat that had all the plastic surgery done. Christ.

[Kikó]

It's the flow of the workout you barmcake.

[Boydy]

It's the flow of the workout you barmcake.

What exercise/lift are you doing though?


12 minute cycle
5x 50kg
5x80kg

That doesn't really explain it, does it?

[Kikó]

Sorry I'm the twat. Squats.

[Boom-Boom]

You're squatting 150KG X 5? That's impressive.

[Kikó]

I'm having a fucking mare with this list. One more edit.

[Manc]

Hit 100kg on the squat tonight with a little more in the tank. Chuffed.

[Boydy]

Failed 85kg squat this morning. Got to the bottom of the 4th rep on the 5th set and just couldn't get back up. Didn't really know what to do. Tried to dump the bar backwards onto the rack and then kind of fell back with it. One of the trainers and the guy he was training were close by and came running over to see if I was okay. I was but I felt like a tit.

[Kikó]

It happens. Did you not use one of those racks with a bar for failure?

[Boydy]

I did yeah but I had the pins set a bit too low. It wasn't something I'd really thought about before but I'll know from now on.

[Kikó]

Aye, it was always my biggest fear doing squats that I wouldn't be able to get up.

[Boom-Boom]

I'm going to be changing up my routine from here on. I'm absolutely bored with the standard bodybuilding routine I've been following for the past few years.

Going to be going back to more 'functional' work outs. Circuits, running, sprints etc. etc.

[Queenslander]

Get into kettle bells they are great for functional strength.

[Boydy]

Didn't have the car today so didn't go to the gym but used my dumbbells at home for a bit of a workout.

Took some photos of myself with my top off so I can hopefully see some progress in a few months' time. Christ, I look awful though. And that's after seven weeks or so now. It must've been even worse at the start.

No, you can't see them, you perverts.

[mugbull]

Yo, anybody got recommendations for supplements? Not specifically exercise supplements, but any nutritional supps that improve overall health / aren't bullshit wastes of money

[Lewis]

I take a multi-vitamin, a vitamin c, and a fish oil (which probably is a bullshit waste of money, but I convince myself that me knees grind when I run out).

[Pepe]

Bananas.

[mugbull]

I take a multi-vitamin, a vitamin c, and a fish oil (which probably is a bullshit waste of money, but I convince myself that me knees grind when I run out).

Fish oil I'm pretty sure is legit, there seem to be studies about it released every week

[Manc]

Plus one for vitamin C.

Haven't stepped into the gym since Wednesday. Not looking forward to the hoards of new people.

[Boydy]

What do you folks do for cardio?

Gonna add some in now and keep a stricter eye on my diet in order to try to lose the flab. I read that just walking at an incline on the treadmill is meant to be really good. I suppose HIIT is meant to be good too but I'm a bit worried it'll leave me knackered.

[Kikó]

Cycle on a hill setting or row if in the gym. Otherwise I run home from work which is 5k.

[mugbull]

I've tried HIIT a few times before and I've only ever sustained my desire for a couple weeks at a time. I start out day 1 with a 15 minute session and it gradually decreases to where by the end of week 2 I'm getting on the treadmill and saying fuck it after two minutes. Sports are better for that shit anyway.

Oh, and also HIIT on treadmills are pretty dangerous, assuming you were considering doing that. Stick with the bike machine.

[Pepe]

2X20 intervals on the bicycle are good. Warm up for ten and then do twenty minutes at a pace where you are working but can still talk, make sure those legs are spinning. Rest for five spinning easy and repeat. Cool down for ten.

[simon]

Biking, swimming and rowing are pretty good for the HIIT kind of stuff, I've found. And far more enjoyable than sprinting, so that's always good fun.

Get yourself into a few spinning classes, Boyd.

[Boydy]

Christ, no.

[Spammer]

Those 7 minute workouts are decent for HIIT aren't they?

[Reg]

I'd build it up steadily, Boydy. I wouldn't go charging into some class that's going to push you to a ridiculous degree.

Find whatever it is that you enjoy most (bike, rowing, etc) because that's the thing you'll stick with.

You could try some kettlebell work for cardio and strength training at the same time.

[Boydy]

Yeah, I'm not going to a class. I have a rowing machine at home that I was on today. I did 3 mins warm-up, 30 seconds flat out and 30 seconds rest x 10, 2 mins cool down. I don't know if that's proper HIIT or not but I was sweating quite a bit by the end of it and was pretty tired.

Kettlebells look annoying. And I'm happy with the strength stuff I'm doing.

[Pepe]

Can't really develop much 'cardio' doing ten minute workouts, can you? Not a dig, genuinely curious.

[Boydy]

http://www.menshealth.co.uk/fitness/cycling/four-high-intensity-cycle-work

*shrug*

[mugbull]

Fat burning is better in short, intense bursts. I know thats Boydy's M.O. so thats what we're going for here.

Useful cardio is probably better over longer time stretches yeah but who goes to the gym to actually get fit? If you legit want to be "heart healthy" then you might as well subsist solely on Cheerios and even that is probably going to be more fun than running a fucking marathon every week

[Boydy]

Yeah, cardio is boring. And surely getting your heart rate up for a bit using HIIT is going to do something positive for it at least?

[Pepe]

Yes, it should increase your ability to do short, hard efforts.

Fair enough on the losing weight thing.

[Boydy]

i just wanna grind some joocy bishes

[Lewis]

Just do something that tires you out (and isn't totally dull) and steadily increase the amount you do of it.

[Pepe]

That sounds about right.

[The Merse]

Bare with me now lads, I've been skinny then skinny-fat for my whole life, and even when I was toned up from caving and climbing I could never build.

After culling the fat early this year and getting back down to a 21BMI I've set my sights on adding [some] muscle. I've been working with two 10kg dumbells and a 30kg bar for a few weeks and for the first time, and am seeing some really good results. It's all a bit messy in terms of my sets at the moment, and consciously so as I'm just keen to make myself do it every three days for half an hour or so in preparation for getting a PT once my knee surgery (spent the last year hiking on a complex tear of my medial ligament apparently) and rehabilitation has been and gone (likely to be late Spring), but despite the haphazard nature, I think I've put on around an inch on each arm, and a little on the chest/back so I'm feeling fairly pumped to try and do a lot more once the knee is sorted and I can justify the gym membership by also doing my yoga and swimming there too.

Question is - any tips for strength conditioning at home with limited equipment?

[Boydy]

You've put on an inch in each arm in a few weeks? Bloody hell.

[The Merse]

You've put on an inch in each arm in a few weeks? Bloody hell.

That's poorly phrased. I mean over the year. Before that I was also swimming and had used some free passes to lift with a colleague four or five times, as well as using (yes, sigh) a slendertone arm trainer (which works nicely actually, I now stick it one after fatiguing my arms and back with the bells. I suppose it will have been the last 4 months in terms of the swimming and slendetoning which came straight after the gym passes, and about 3 weeks on the weights.

[Boydy]

That's poorly phrased. I mean over the year. Before that I was also swimming and had used some free passes to lift with a colleague four or five times, as well as using (yes, sigh) a slendertone arm trainer (which works nicely actually, I now stick it one after fatiguing my arms and back with the bells. I suppose it will have been the last 4 months in terms of the swimming and slendetoning which came straight after the gym passes, and about 3 weeks on the weights.

Ah right.

I used to do this (http://www.bodybuilding.com/fun/rudy6.htm) at home sometimes before I bothered to join a gym. It's not bad. You can definitely go higher than some of the weights it says on there though.

[The Merse]

Ah right.

I used to do this (http://www.bodybuilding.com/fun/rudy6.htm) at home sometimes before I bothered to join a gym. It's not bad. You can definitely go higher than some of the weights it says on there though.

Looks Handy. Annoyingly the knee prevents squats, otherwise I'd be all over the thigh stuff in general, but would be good to follow a structure like that so I'll give it a go cheers Boydy.

[Boydy]

Oh yeah, I meant to say just leave the squats out since you've got knee trouble. It'll be good for upper body though.

[Lee]

I think I've just about lost sufficient weight to think about getting a bit of tone. I've lost a load of fat only to discover the body of my dead grandad was lurking beneath it all. I have membership to our shit gym at work. I say shit, it's just small but it's hardly used and has one of all the stuff I imagine you need. What weights/exercises do I need to be doing to prevent the slide into looking like a naked Jeremy Corbyn?

[The Merse]

I think I've just about lost sufficient weight to think about getting a bit of tone. I've lost a load of fat only to discover the body of my dead grandad was lurking beneath it all. I have membership to our shit gym at work. I say shit, it's just small but it's hardly used and has one of all the stuff I imagine you need. Whay eights/exercises do I need to be doing to prevent the slide into looking like a naked Jeremy Corbyn?

This was exactly my reaction after shifting 2 stone in Q1 - bit of a let down when you work hard to get rid of the flab. Either that or a target for Jimmy Saville. Hence, the focus on sorting out some definition.

[ScousePig]

I haven't been able to squat above 90kg since pulling my quad the other month, but I'm hoping it's pretty much recovered now and I'll be able to push on to 100kg+.

The thing about running being boring - you've just got to grind it out and keep going and after a while you'll find (at least I did) that it's no longer tedious*, but a part of your lifestyle. I actually find it easier to motivate myself to go for a run than I do a weights session.

*A good selections of choons is essential, too.

[Boydy]

Nah, I did running regularly before, a few years ago. I finished the couch to 5k and had moved on to the bridge to 10k programme but stopped during it for some reason and never went back to it properly. It's boring. Not to mention it's too fucking cold and dark all the time in Northern Ireland for it.

[The Merse]

Fucking hate running. Unlikely to ever take to it, I'd rather swim for my cardio even if it's a little less efficient.

[Boydy]

Having got onto the weights recently myself from always hating gyms before, I'd definitely recommend the Stronglifts programme. Not too many different lifts, no really complicated routines and the weights going up every time gives you a real sense of achievement. Also the app is free and tracks everything for you, it's great and really simple to use.

I'm not sure I'll stick to the programme after the initial 12 weeks they recommend (I'm considering lowering the squats to 3x5 already) but it's definitely a good way to introduce yourself to it.

[mugbull]

The gyms at school have a little monitor in front of every treadmill that shows a video of a shitty nature trail advancing at the rate you're running . I guess It's meant to be encouraging, but every time I turn it on I get stressed out about how little progress I'm making and turn it off. If you want to run a trail just run a fucking trail. What a shitty piece of technology.

[ScousePig]

Yeah, even I'd be bored running on a treadmill.

[Lee]

I don't think I could be arsed running (I have done so in the past but I just don't like it) but I really like walking and have really picked it up again while dieting. I do 5k as a minimum per day (most of that at work during the week) and make sure I do 10k each day (normally split into a morning and an evening walk) at weekends.

I have two routes; one urban and one rural, so don't get bored in that respect and I just stick episodes of In Our Time or a football podcast on the phone and end up really enjoying myself. It has definitely helped with the with the weight loss and has arguably had a bigger role in making me feel healthier than the sensible eating has.

[ScousePig]

I quite like the idea of that Stronglifts programme, if only because it's very straightforward. My issue would be fitting cardio around it.

'Don’t start too heavy or you’ll get sore legs and feel like skipping workouts'. A pretty obvious point I guess but very true. I had a decent enough programme going where I'd do regular core/leg days and not feel too bad afterwards, but a combination of work and pulling my quad meant I had to take a break. Because at the moment I'm only doing core workouts once a week/every 10 days or so, I'm trying to max out (if that's the right term) and it's killing me for days afterwards. I've been exhausted.

[Kikó]

I'm weighing up doing a 5k parkrun on new years day. It's probably a horrendous idea.

[Foe]

If anyone is looking for cheap protein there's an opportunity to manipulate a current amazon.co.uk offer to get some tubs of ON protein for about £20 for 2.2kg tubs (I normally pay about £50 a pop for these, so I've done it and ordered 3).

http://www.hotukdeals.com/deals/two-2-27kg-tubs-4-54kg-optimum-nutrition-100-whey-protein-isolate-3-x-250ml-lynx-2365555

I've subscribed to shit like toothpaste etc which I will cancel once the first order arrives.

[Magic]

How long have you been lifting mate?

[Lewis]

http://imgur.com/gallery/V5Wh7eo

[mugbull]

http://imgur.com/gallery/V5Wh7eo

I was expecting him to lift it off the rack and immediately collapse

[Foe]

How long have you been lifting mate?

Only the last year or so. Your wife was starting to grumble about my lack of tone.

[Magic]

http://www.myprotein.com/sports-nutrition/impact-whey-protein/10530943.html?variation=10530960&affil=awin&awc=3196_1452012725_579289bf299bb9fca9541cf760ae9f f9&utm_source=AWin-47868&utm_medium=affiliate&utm_campaign=AffiliateWin

IWPDEAL

The code gets it down to £29.99.

[Boydy]

Not bad. I need to get back to the gym tomorrow. Missed Monday because I slept in for ages having sat up watching Making a Murderer. :moop:

[Manc]

The state of my fucking gym. The population has trebled. I may have to switch up to a hotel facility.

[Pepe]

Give it a week.

[Manc]

These fuckers looked determined.

[Kikó]

http://i.imgur.com/C2gse1e.jpg

That cycle was hellish. Heart was ridiculous.

[Pepe]

That's pretty good power although I've heard those stationary bikes can be extremely unreliable.

[Kikó]

I'd question the accuracy as well as I didn't put my weight in it either.

[Pepe]

Well power has nothing to do with your weight. Those numbers are believable, especially for someone with good fitness ( you run and shit don't you?)

[Kikó]

Ha, okay I have no knowledge of how watts work clearly...

Yes I do cardio regularly.

[Boydy]

Shitting is good for cardio?

[Kikó]

You lose loads of weight if you do it constantly.

[Boydy]

:D

[Pepe]

If you wanna compare yourself to the pros:

http://i.imgur.com/5HIGg6H.png

FT = 1 hour.

[Kikó]

Am I reading it right and I'd be around good?

[Pepe]

Don't know. How much do you weight?

[Kikó]

79.8kg.

[Pepe]

214 W * 0.95 = 203.3 W (to approximate what you would've been able to do in an hour)
203.3 W / 79.8 kg = 2.55 W/kg

Which throws you straight into the 'Fair' category (unless you're a woman, in which case you're 'moderate.')

[Kikó]

I'll just pretend I'm good instead.

[Pepe]

That's what I do. ;)

Fun way to track progress I guess.

[Boydy]

Back at it today.

The app told me to deload 10% since it had been more than a week since I'd last worked out. For the best as that was tough enough.

Did some incline walking afterwards as well. Speed 3 at 12 incline then down to 10 after a bit. It's tough. Much harder than I thought it'd be. I only lasted ten minutes. I'll build it up though.

[Manc]

As was I. My back routine was surprisingly smooth, but I made a hash of chest. Absolutely spent. :moop:

[Kikó]

I did a shoulder day today and got the form for the Arnold press right. Great exercise.

[Foe]

If anyone is looking for cheap protein there's an opportunity to manipulate a current amazon.co.uk offer to get some tubs of ON protein for about £20 for 2.2kg tubs (I normally pay about £50 a pop for these, so I've done it and ordered 3).

http://www.hotukdeals.com/deals/two-2-27kg-tubs-4-54kg-optimum-nutrition-100-whey-protein-isolate-3-x-250ml-lynx-2365555

I've subscribed to shit like toothpaste etc which I will cancel once the first order arrives.

Arrived today. Cancelled the subscriptions today. I paid 100 quid for this two tubs a few months back. For whatever reason it's cheaper as a base now but that was an absolute bargain. 3 tubs at 20 quid a pop.

[Boydy]

Did anyone watch 'Trust me, I'm a doctor' tonight on the BBC? They ran an experiment with volunteers doing weight training 3 times a week for 8 weeks with half drinking a protein shake after their workout and half having a placebo. There was no significant difference between the two.

Here from around 28:57 - http://www.bbc.co.uk/iplayer/episode/b06vrb6l/trust-me-im-a-doctor-series-4-episode-1

[Lewis]

I'll send you 2.5kg of placebo for half what you normally pay if you like.

[Boydy]

Bargain!

[Boydy]

Also quite interesting is that women burn more fat if they eat before exercise and men burn more fat if they eat after and exercise on an empty stomach.

[Reg]

Has anyone tried those protein cookies from myprotein? Lewis?

[Lewis]

I once got a couple free with an order. They're alright, if a bit gritty, so probably not worth it (they're about one fifty each aren't they?).

[Boydy]

Did anyone watch 'Trust me, I'm a doctor' tonight on the BBC? They ran an experiment with volunteers doing weight training 3 times a week for 8 weeks with half drinking a protein shake after their workout and half having a placebo. There was no significant difference between the two.

Here from around 28:57 - http://www.bbc.co.uk/iplayer/episode/b06vrb6l/trust-me-im-a-doctor-series-4-episode-1


I'll send you 2.5kg of placebo for half what you normally pay if you like.

Reddit pretty much ripped this apart - https://www.reddit.com/r/Fitness/comments/3zrt6y/trust_me_im_a_doctor_research/

I suppose I'll keep buying it then. Getting proper sick of the chocolate one now. The further down the bag I've gone, the more it's been tasting like sour milk like all the other shit flavours. Almost tempted to get a more expensive one just for better flavour although it's too hard to tell if they do taste better just by going off what people say in reviews of them as loads of people seem to think the various myprotein flavours taste good which they definitely fucking don't.

I hurt a lot today too after yesterday's first session after Christmas. Did do some HIIT rowing this morning though. On an empty stomach too, like that programme said was better for me for fat burning.

[Reg]

Ah OK, cheers. Yeah they are expensive, about 1.30 or something. Probably just try and snack on pistachios.

[Manc]

The soreness I woke up with today. :drool:

[Manc]

First shoulder workout in three weeks and I still churned out a 54kg press. Woof.

[Foe]

First shoulder workout in three weeks and I still churned out a 54kg press. Woof.

:mad: how?!

;)

[Manc]

Genetics, babe.

[Boydy]

Only went once last week. I hurt for about two days after. Back again today. Only did 3x5 on squats. End of the third set was hard enough that I thought there'd be no chance of doing a fourth. Since Starting Strength (Rippetoe's programme) is only 3x5 anyway, would it matter much if I did 3x5 all the time?

Did some arm work at the end. How come I can curl 10kg dumbbells for 3x10 okay but struggled with 20kg on the EZ curl bar? Was I just swinging the dumbbells? I probably was.

[Manc]

Momentum.

[Boydy]

Also some guy tried to correct my barbell row form but then was told he was wrong by a bigger guy who he tried to enlist to back up his point. :harold:





(It was actually all really amicable and nice but still it was kinda funny)

[Manc]

All gone a bit quiet in here.

Just given it absolute bifters for chest/back. Fly, rows and pull downs all went swimmingly. Bench bombed.

[Foe]

All gone a bit quiet in here.

Just given it absolute bifters for chest/back. Fly, rows and pull downs all went swimmingly. Bench bombed.

Pushed myself a bit more on clean and press today, managed 5x50, 5x55, 5x57.5, 5x60, 1.failurex62.5, 5x55 and 5x50.

Military press was still circa 45-50kg (fuck you, manc) and then all sort of shoulder raises.

Did 3x8 deadlifts for the first time in about a year at the weekend and thought I was going to pass out. Anything more than 5 reps is alien to me now. :moop:

[Manc]

Strong numbers.

Deadlifts attributed to all my back pain. So glad I tossed it.

[Lewis]

I've started doing a bit of running after the gym instead of pissing about on cross-trainers and rowing machines. I'm not actually that unfit, but I've never done any running ever (I haven't even played football for about three years), so at the minute my feet/legs give up before my lungs.

The geezer who informed me that everybody thinks I'm called Kevin thinks he's my mate now. FUCKING HELL. He was trying to lol with me at some young kids curling not a lot of weight as if he isn't closer to them than me (my point there being that we all start somewhere, not that I'm especially good). Get lost.

[Manc]

Being social at the gym. :sick:

[Lewis]

He started talking to me because I was talking to myself (answering the shit radio adverts) and he thought it was for him, so I suppose it's my fault.

[Boydy]

You mentalist.

I've not been this week and probably won't get time to go.

[Manc]

Sort it out, Boyd.

[Lee]

Went to the gym again today and feel much better for it this time. I managed 5k in under 30 minutes and that included a fair bit of walking so I'm happy with that. Just need to work a bit more on the stamina but the general fitness appears to be there. I dropped the heaviness of the weights for all muscle groups, although I was still working them, and I enjoyed it more as a result. The plan is to get into a Monday-Wednesday-Friday routine.

One of the female doctors who was in there at the same time. :drool:

[Manc]

Lauren. :drool:

[Manc]

Page four, christ.

I've hammered the gym this week and will continue to do so whilst keeping the alcohol at bay. Quite impressed with an 80kg bench despite being well off the pace.

[Boydy]

I've still not restarted. Started working full time this week so couldn't really be arsed, especially since I'd now have to go at a busier time. I'll start again on Monday though. I'll nip round after work as it's only about ten minutes away. Hopefully it shouldn't be too busy around five.

[Kikó]

I did a session with a tyre last night which was pretty cool. Combinations of flipping it, walking with it and pushing it. Fuchs you up in a good way.

[Manc]

I did some tyre work once. Wrecked my back.

No excuses, Boyd!

[Manc]

Jumped back on the scales for the first time this year and I'm down to 78kg. Losing half a pound per week whilst somewhat maintaining my strength. Lovely.

[Boydy]

Right, actually gonna go tonight. Haven't been since January now so I'll pretty much be back to the start. Gonna join a different gym. I really liked the old one but this one is closer to my house and opens until ten, unlike the old one which shuts at nine. I just called them to ask how many squat racks they have and they said nine. Holy shit. Also asked how busy it was around half eight or so and they said it gets quiet after about half seven so hopefully I should be able to get in and do my shit in peace without having to do any waiting around.

[Manc]

Nice to see you back at it. I've been once in the last fortnight. Back problems are killing me off.

[Boydy]

Didn't like that gym. Glad I only paid for the day to try it out. It was all a bit poser-y. Didn't feel as friendly as the other one I used to go to either. The squat racks were shitty ones too. Like a big frame that had about four of them in it with monkey bars and shit in the middle too. Out in the middle of the floor so there's other shit in the way of the mirrors. Too many 'toning' types too. Women, mostly. I saw some girl with her feet on the floor and her back kind of resting on the side of a bench with a small barbell across her middle thrusting up towards the ceiling. I don't know what the fuck that was. And I needed a bench but they were all in use. Some other groups of twats stood right over my feet when I was benching as well. Get out of the way, dickheads.

I'm going back to my old gym. It shuts at nine but it'll probably not be too bad about half seven - eight. Even still, it a bit busy will be better than that place.

EDIT: One plus though - the Stronglifts app said to deload by 50% as I hadn't worked out in over a month. I hit yes but then saw the numbers being really low. It was like 37.5 squat. So I upped them a bit. Not loads, it was only 50kg squat, 40kg row and 40kg bench but they all seemed easy enough so that's nice.

[Lewis]

My old man (55) and my cousin (16) were asking me if I fancy getting in on their proposed trip to California next year to visit Gold's Gym and wherever else is famous for it. I think they were counting on me to make it less weird, so I said yes in the knowledge that it won't actually happen.

'You're fifty-five, mate.'
'Yeah, so I can get money from me pension...'

Can you have more than one mid-life crisis?

[Spoonsky]

Lewis in California. :drool:

[Lewis]

The main attraction of visiting my friend (his friends are all hipster wannabe sorts) has been the TTH lols it might generate.

[Spoonsky]

It could be superb you know. Like if Lofty in Egypt had lived up to its potential.

When do we get GS in south Asia?

[GS]

GS has already covered off being the whitest man in Jamaica since the fall of the Empire, so we'll leave that one for another year.

[Lewis]

https://www.youtube.com/watch?v=IGaN66dcZEs

That is utterly ridiculous.

[mugbull]

Where in California would you be Lewdog?

[Lewis]

You what?

[mugbull]

Where in Cali would you be you illiterate

[Lewis]

According to Google I am 5204 miles from California.

[Pepe]

That is utterly ridiculous.

Are those non-Olympic competitions completely steroid fueled? Or at least more than the official ones?

Do they get higher numbers?

[five time]

Was that his nose bleeding afterwards? I've gone dizzy after deadlifting before, but fucking hell.

[Lewis]

Are those non-Olympic competitions completely steroid fueled? Or at least more than the official ones?

Do they get higher numbers?

Strongman isn't tested, so they abuse everything, down to shit like insulin, to the point where Eddie Hall has said himself that his lifestyle is basically a lingering death sentence if he keeps it up for more than a few more years. The gear obviously gives people massive advantages, but there are freaks who have passed all the tests and can roll with the best of the dopers. Mark Henry was drug-free (and quit well before his peak), and he is arguably the greatest all-round lifter ever.

[Pepe]

What's the 'cutting edge' doping method for pure strength, do you know?

[Lewis]

I've no idea. Does that matter when you don't get tested? You can just experiment with anything and everything.

[Pepe]

Just curious about what's the main thing to improve, whether it is just having muscles as large as possible or if there is something else to it. For example, for endurance more blood + more red blood cells = more win.

[Lewis]

Oh right. I don't really know which drugs do what beyond the basics, but there is no off season or 'cutting' period required, so I would imagine it is a relatively crude combination aimed predominantly at just pure strength. They need to have a decent amount of endurance to succeed in strongman, otherwise they can't compete across the board (Hall is shit at truck pulls and anything not done standing still), but I don't suppose they use anything as sophisticated - if that is the right word - as what cyclists have to cock about with.

[Foe]

Oh right. I don't really know which drugs do what beyond the basics, but there is no off season or 'cutting' period required, so I would imagine it is a relatively crude combination aimed predominantly at just pure strength. They need to have a decent amount of endurance to succeed in strongman, otherwise they can't compete across the board (Hall is shit at truck pulls and anything not done standing still), but I don't suppose they use anything as sophisticated - if that is the right word - as what cyclists have to cock about with.

Can just imagine him sitting down to his morning kilo of oats breakfast and downing pills like he's just opened a packet of skittles.

He's probably a walking experiment for drug interactions, which is terrifying as an onlooker. Doubt that any damage done is reversible either, so it must suck if you turn out to be a mediocre strongman.

[Lewis]

He sleeps in a breathing mask and does ten thousand calories a day. I think much of it is reversible in that you can live a normal life once you knock it on the head, but you have to get to middle age first.

[Shindig]

He's stolen that mask from a COPD patient. Blood on his hands.

[Magic]

I'm gonna start back at this. Combine it with cycling (but not do training for cycling, I just enjoy it).

I'm going to do dynamic stretches for a warm up, and static stretching for warm down.

Upper body day 1
Lower body day 2
Rest (possibly cycle)
Repeat

[Boydy]

It sounds like you need something to get the anger out.

[Magic]

Really, maybe I'll get a good job and embark on a successful career. Let me know if that helps Boyd?

Oh wait...

[Boydy]

I'm not the angry one.

[Magic]

You should be.

[Magic]

2x12 or 3x8?

[Boydy]

5x5

[Magic]

I purposely didn't include 5x5 because that would take fucking ages to complete. I've got 6 upper body exercises and 3 lower.

Chest Press
Incline Chest Press
Press ups
Reverse press up
Single arm bent over row
Vertical row

Squat
Power lunge
Deadlift

[Kikó]

4x6.

[Lewis]

1x20

[Boydy]

20x1

[Kikó]

That's numberwang.

[Magic]

Worse than BB forums.

[Lewis]

The split is ideal, but you're doing too much. Swap incline bench for overhead press, ditch the pointless press-ups, and give squat and deadlift their own days.

[mugbull]

I've had strep throat for the past 4 days and each day I feel my gains ebbing as my pathetic little body wastes away...

Be grateful for what you have lads.

[Reg]

5x5 is more for strength and 3x8 more for endurance.

[Magic]

The split is ideal, but you're doing too much. Swap incline bench for overhead press, ditch the pointless press-ups, and give squat and deadlift their own days.

Where's the logic in that? By the way I'm doing RDL because my core is shit and my hips are inverted.

[Magic]

5x5 is more for strength and 3x8 more for endurance.

I thought 2x12 was and 3x8 is an in between.

[Lewis]

Where's the logic in that? By the way I'm doing RDL because my core is shit and my hips are inverted.

The logic of giving them a day each? They're the hardest lifts you do, so you can't squat to your full capacity and then deadlift (at least not once you start getting into it); but if you're doing Romanian ones then you will be alright as they will only supplement your squat.

[Magic]

And dropping a chest exercise for a shoulder one? I don't squat big time because of my mobility.

[Reg]

I thought 2x12 was and 3x8 is an in between.
I guess 2x12 would be more extreme yeah. I haven't done that much myself, only when my friend is changing what he does to keep things interesting.


Where's the logic in that? By the way I'm doing RDL because my core is shit and my hips are inverted.
You'd benefit from some specific core work like forearm planks then.

[Magic]

I've done my back/piriformis twice now (bentover row/conventional deadlift and running).

I've been doing core exercises to get around this for the past few weeks but terrified of doing it again and losing all progress.

[Magic]

I do dynamic stretches Reg.


http://www.stack.com/a/reducing-tight-hamstrings-without-stretching-for-hockey-players

[Reg]

Cool, I do dynamic stretches after jogging as a tennis warm up. Strangely enjoyable.

Try 'dead bug's and some side planks if you feel like changing it up.

[Magic]

Yeah that includes deadbugs. It's helped but still nowhere near my toes lol.

[Spikey M]

'Inverted hips'. Are you a fucking pony?

[Kikó]

I am doing 4*6 by the way mj. I wasn't just being a twat. I do it at 80% capacity.

[Lewis]

And dropping a chest exercise for a shoulder one? I don't squat big time because of my mobility.

They supplement one another, and you can't not train your shoulders.

[Magic]

Doesn't the pressing/ups incorporate shoulders?

[Lewis]

Not really.

[Magic]

But that's not a major muscle group. I'm only doing major ones (chest/back/legs).

[Magic]

Unreal, I asked for a physio appointment on the 20th of June, I got a letter on the 5th of August to tell me I could make an appointment and the nearest appointment they had was September the 13th. :harold:

4 months! Fucking waste of time.

[Magic]

Here's the true horror show of having such an anterior pelvic tilt:

https://s9.postimg.org/hnobmtvan/Form+2.png

https://s9.postimg.org/5kizz9k8f/Form+1.png



No wonder I injured myself. Also that's only 30KG+bar. How do I even correct that form? Don't give me this stretching bollocks, I've been doing core stretches for a month and it's no different. I'm genetically fucked, bar years of yoga. Compounded by a lot of driving/sitting and yep.

Should I continue, I think I probably will until I fuck myself again. Bollocks to it.

[Lewis]

You need to sit down into it more. Stand a bit wider (and point your toes out slightly), grip the bar an inch wider on each side, and concentrate on pushing through your heels. Even if you have to reduce the weight, you will benefit from slowing the movement down and really thinking about where you are pushing. People think of it as ripping it off the floor with your back, but, apart than keeping it straight, you shouldn't really be activating your back until the final part of the movement.

[Magic]

If I do sit down in to it my back arches even more because of that tilt, that was the lowest I could go whilst kind of keeping my back kind of straight. I find the whole thing hard because as you see I start off not straight but kind of leaning forward. I definitely felt it in the right places though.

[Lewis]

If you're disabled then whatever, but if you are ever going to do it then do it like Brian Shaw (https://www.youtube.com/watch?v=ucmpp6_qTmM) does it. He's at a natural disadvantage deadlifting because of his height, but he gets right down into it and puts all the strain in his arse.

[Magic]

Very wide stance. Ok I'll try that, and try sitting down more. I can get sort of right angled knees on my squats without buckling. They felt pretty good actually.

*takes video of form*

*oh lol*

[ScousePig]

I joined a gym a few months back and unsurprisingly it's much better than my home gym. I'm doing Stronglifts and whilst the programme is fine, I'm not making as many gains as I'd like due to time constraints.

The power rack has a full length mirror so I can see my form much easier for squats and deadlifts. I warm up with low weights (my top weights are relatively low anyway) and my form seems fine, then I seem to arch my back too much when doing my top weights.

Should I just reduce the weight and concentrate on form? I watch other people, particularly with the squat, and they all seem to do things differently. Some people go really low and others barely seem to get down far at all.

I'm also thinking I need to do more for my arms rather than just focusing on my core. I use a few of the machines but don't do many free weights.

[Magic]

It's almost like they are doing what suits their own personal requirements or limitations.

[ScousePig]

Yeah, especially those doing it wrong.

[Magic]

:D

As far as I can see it there's no point in going up in weight unless your form is as good as it can be. The worst thing you can do is arch your back.

[Lewis]

You're always going to get a little bit of arching in your last couple of reps (or if you ever bother with a one-rep max), because you are close to your limits, but you don't want it through the full set. As for squats, you have to get to at least parallel. Not just because it isn't a proper squat if you don't, but because doing so takes the strain off your knees. The burden is on your arse and hips at the bottom of a squat, and you push up through your heels; where as If you do these half-rep squats then all of the weight shoots straight into your knees and stays there until you have pushed it back up.

[Boydy]

I was going to take that photo of Magic and photoshop in Stone Cold giving him a stunner but my photoshop skills aren't good enough and I can't be arsed so you'll just have to imagine it instead.

[Magic]

Is that before or after you've shot your load over it?

[ScousePig]

You're always going to get a little bit of arching in your last couple of reps (or if you ever bother with a one-rep max), because you are close to your limits, but you don't want it through the full set. As for squats, you have to get to at least parallel. Not just because it isn't a proper squat if you don't, but because doing so takes the strain off your knees. The burden is on your arse and hips at the bottom of a squat, and you push up through your heels; where as If you do these half-rep squats then all of the weight shoots straight into your knees and stays there until you have pushed it back up.

That's reassuring. I only really arch a little when I'm doing my top sets and at the back end of them. But with the Stronglift programme you only do 1x5 at your top weight anyway for deadlifts. For squats I do get parallel otherwise it feels pointless, but I think I go down a bit too slowly. I see other people barely going down much at all, but that allows them to keep their back straighter.

[Magic]

Slow and controlled is best. If you can't get parallel then you can't get parallel. Maybe a smith machine or whatever the leg press thing is called would be better?

[Magic]

Does anyone do pyramid training? I had a look at some 'novice' workouts, which involved:

10 reps at lightest, going all the way to 1xheaviest

Also the inverse of that.

I couldn't be bothered with 10 sets of anything, even if each is a rep less, so I did 3x8 but the first at a lesser weight, then a medium, then full. It felt good, not sure if it's better at 3x8 of the heaviest you can physically do whilst bearing in mind 3 sets of it though.

@Lewis (http://www.thethirdhalf.co.uk/member.php?u=70), I dropped the incline and press ups (which were already part of my warm up) and stuck in overhead press. Lol @ how weak my shoulders are. I struggled with 5kg on each dumbbell.

Feels good, man. Looking forward to trying the light, medium, heavy sets on squats and deadlifts tomorrow.

[Spikey M]

There's too much bollocks weight training about these days. Pick up and put down progressively heavy weight. Job done.

Diet and lifestyle is much more important than fucking around with Pyramids snd Supersets.

[Magic]

Here's the true horror show of having such an anterior pelvic tilt:

https://s9.postimg.org/hnobmtvan/Form+2.png

https://s9.postimg.org/5kizz9k8f/Form+1.png



No wonder I injured myself. Also that's only 30KG+bar. How do I even correct that form? Don't give me this stretching bollocks, I've been doing core stretches for a month and it's no different. I'm genetically fucked, bar years of yoga. Compounded by a lot of driving/sitting and yep.

Should I continue, I think I probably will until I fuck myself again. Bollocks to it.

After 1 month:

https://s15.postimg.org/kfk4p70wr/deadlift2.png

https://s15.postimg.org/91xldzqe3/deadlift1.png

[mugbull]

Yung scoliosis :drool:

[Lewis]

After 1 month:

https://s15.postimg.org/kfk4p70wr/deadlift2.png

https://s15.postimg.org/91xldzqe3/deadlift1.png

How is it feeling?

[Spikey M]

Like a young Mert.

[Magic]

It feels great. I still have very limited flexibility but enough now to maintain good form and increase weight.

[Magic]

I've added in chest fly to my workout.

Upper body:

Chest press
Chest fly
Reverse press up
Bent over row
Overhead press
Single arm upright row

Lower body:

Squat
Deadlift
Lunges

Unsure as to how often I should be hitting the gym. I do biking on between too.

Any tips?

[mugbull]

Push, pull, legs. Each 2x a week. So 6 gym sessions, and then bike to your black coal of a heart's content on the 7th day.

[Magic]

Fuck that.

[Reg]

Don't do that. Rest.

[Lewis]

Lower body, upper body, rest.

[igor_balis]

My nice lesbian colleague got some weights delivered to work so I helped her carry them to her house in exchange for a pint. There was 30KG in the box, I'm guessing that means I'm ripped now right?

[Pepe]

Upper body, lower body. Two days of cycling taking it easy and one you go balls out.

[mugbull]

Don't do that. Rest.

You don't really need rest days, you just need to change up muscle groups. Having days dedicated to not doing anything slows everything down. Just make sure you don't work upper back twice in 3 days and you'll be fine

[Reg]

That's not true. Your body needs general rest as well as certain muscles. You will exhaust yourself if you often work 7 days a week.

[rush]

You don't really need rest days, you just need to change up muscle groups. Having days dedicated to not doing anything slows everything down. Just make sure you don't work upper back twice in 3 days and you'll be fine

It really depends on Magic's goals; how your body will begin to change will depend on reps over the week (basically, days in the gym) and reps per session.

Without meaning to preach to the converted, I've always been a fan of variations of powerlifting routines (5/3/1,5x5,MadCow etc.) which go in for full body workouts 3/4 times a week and I've never had a problem with hypertrophy. One of the biggest mistakes I find made is a reluctance to take rest days and eventually, more time in the gym just results in diminishing returns.

Magic - As Lewis said, you've got too much faff and not enough shoulders, so taking a cue from the programmes above you could do either of the below:

Option 1

Day 1 - Volume Squat/Volume Flat Bench/Volume Pendlay Row

Day 3 - Light Squat/Heavy Overhead Press/Heavy Deadlift

Day 5 - Heavy Squat/Heavy Flat Bench/Heavy Pendlay Row

Heavy = 1 x 3 @ 95% of your 3-rep max; increase every Heavy session
Volume = 5x5 @ 80% of your last Heavy session
Light = 2 x 5 @ 60% of your last Heavy session

Throw in some accessory movements on 3 and 5 and do abs on 1, 3 and 5 and you'll be golden, particularly cycling too.

Oh, yeah; keep a spreadsheet.

Option 2

Day 1 - Heavy Squat/Volume accessory work for shoulders

Day 2 - Heavy Bench/Volume accessory work for back

Day 4 - Heavy Barbell Row/Volume accessory work for chest

Day 5 - Heavy Overhead Press/Volume accessory work for legs

Heavy = 5x5 @ 95% of your 3-rep max, increase every Heavy session
Volume = 3 x 8-12 reps on whatever you feel like

I've quite honestly made-up the ordering of the accessory work, but you can sort that out.

If it's helpful, I'll ping across some spreadsheets so all the weights are worked out for you.

[Magic]

Incredible post. Repped. I'm liking Option 1. Will have a look in greater detail tonight.

[Magic]

Presumably you need monster warm ups for that sort of routine?

Also not sure about Pendlay. My hamstrings are very tight and I fucked my back doing bent over rows last time.

[rush]

The warm-up is generally 3/4 sets steadily ramping up from around 60-80% of the max you're working to, so each workout should only take around an hour or so as long as you don't take the piss with rest periods.

I'll send across my spreadsheet for Madcow (which that template essentially is) tomorrow; just enter your 3-rep max for the weights and it will work everything out for you.

On the Pendlay rows, that's fine; just bend your knees enough so that the bar is on the floor and put the weight in your heels.

[Magic]

I'll give it a bash, just absolutely terrified of injuring myself (pullin glute or whatever it is) that I've had twice now. I don't have anyone to correct my form apart from a front-facing camera on my phone.

Also my overhead press is absolute lol. I do 10kg dumbbells 3x8 and I really struggle.

Can you be more specific on the accessory lifts?

[Magic]

The warm-up is generally 3/4 sets steadily ramping up from around 60-80% of the max you're working to, so each workout should only take around an hour or so as long as you don't take the piss with rest periods.

I'll send across my spreadsheet for Madcow (which that template essentially is) tomorrow; just enter your 3-rep max for the weights and it will work everything out for you.

On the Pendlay rows, that's fine; just bend your knees enough so that the bar is on the floor and put the weight in your heels.

Wait, the warm up is what now?