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.Originally Posted by Kikó
Squats are brutal.
Going to hammer the gym running up to Christmas. May go lighter after a sauce filled weekend.
Barbell rows are shit. Just use a back machine until you can do chin-ups.
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.
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.
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.
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?
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.
I dont understand why anyone new to weights would aim for heavy lifts surely that's just asking for an injury within a year?
To show off, of course.
He's sixteen and probably a bit impatient with it, so yeah.
Ahh yeah fair enough. Even people in this thread seem a bit eager to push their joints too early.
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.
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.
I've never seen a 'standing overhead press machine', and preacher curls are shit.
I drew a diagram of it:
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.
Why he is advising using barbells and machines instead of free weights?
Just do some bicep curls and hammer curls.
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.
I don't know. He's a proper bodybuilder though so he probably just uses everything himself.
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 true? I want big shoulders.
@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?
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.
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.
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.
Overhead press is awful as an 'ego lift' because the weights look so small. Remember starting out with 2.5s on each side.
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.
Went full Boydy on bench today. Made up for it on the flys, but 80kg is becoming strenuous. Pish.
What the fuck does that mean?
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
I thought your deadlift would be more than that. I did 90kg the other day. Trying 95 tomorrow.
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.
I see.
I went wet.
Is anyone training over Xmas? Monday, Tuesday, Christmas Eve and the following Monday, Tuesday, Wednesday is the plan.
I don't know what that means either.
Unless you're alluding to the ridiculous amount of sweating I do in the gym.
I buckled under the weight.
I'm going to try go across the period. Tomorrow then hopefully Wednesday. Very minimum I'm going to be running.
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.
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.
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.
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.
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.
Good work though. I think the deadlift is the most satisfying exercise you can do. Real brute force in that exercise.
Seeing the benefits in my arms since I introduced close grip pull ups. It really is the dogs bollocks for the biceps.
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.
What's a 'plug-your-phone-in music system'?
Just a speaker with an aux cable like you'd have in your car I imagine.
Bingo. Basic but effective.
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.
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.
It's the flow of the workout you barmcake.
What exercise/lift are you doing though?
That doesn't really explain it, does it?12 minute cycle
5x 50kg
5x80kg
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