GRcade

That could be it. What's the new routine?

There are undoubtedly things I could be doing better but over the years I've just come to accept that when I'm doing well with lifting, I'm going to feel tired out quite a lot of the time.

There are some really simple things you could try out to see if they work. For example, see if taking a vitamin B complex pill each day does anything for you.

Should go without saying, but make sure you're prioritising sleep. It's so important (even if you're not lifting) and I would encourage you to get used to waking up early at the same time every day. Don't have a lie-in at the weekend or when you're on leave, wake up early every morning.

That's not a growth wrote:That could be it. What's the new routine?

I've added a bit of structure rather than just doing abit of everything and have 3 routines for:

Chest/biceps
Back/triceps
Legs/core

I have a bench and adjustable dumbbells at home so all exercises are based around those.


Yesterday was chest/biceps and I pushed myself a bit further on the bench press, really feeling it in my shoulders today.

Oblomov Boblomov wrote:There are undoubtedly things I could be doing better but over the years I've just come to accept that when I'm doing well with lifting, I'm going to feel tired out quite a lot of the time.

There are some really simple things you could try out to see if they work. For example, see if taking a vitamin B complex pill each day does anything for you.

Should go without saying, but make sure you're prioritising sleep. It's so important (even if you're not lifting) and I would encourage you to get used to waking up early at the same time every day. Don't have a lie-in at the weekend or when you're on leave, wake up early every morning.

Yeah sleep is something I'm trying to work on. I don't tend to sleep in too late but I am definitely guilty of mindless scrolling on my phone before bed. I've been making a conscious effort to leave my phone across the bedroom after 10pm now and immediately noticed some improvements.

So annoyed at the strength loss caused by lockdown and no space for a home gym.

If I'm lucky I'll be back to benching 100kg before the end of the month but it's actually Pull Ups I'm finding hardest to regain strength. I was doing them with perfect form for 3x10 after doing heavier lifts but my form is going to gooseberry fool by about the 6th rep (doing 3x7).

Tomous wrote:Chest/biceps
Back/triceps

This is a bit unusual, isn't it? You cant really train back without training your biceps and same for chest and triceps, so why mix them like this?

I almost never train triceps in isolation. I just bench or OHP.

Harry Bizzle wrote:

Tomous wrote:Chest/biceps
Back/triceps

This is a bit unusual, isn't it? You cant really train back without training your biceps and same for chest and triceps, so why mix them like this?

I almost never train triceps in isolation. I just bench or OHP.

I've seen both ways suggested online.

Also, really I have one tricep excercise and a couple of shoulder excercises

I actually didn't notice that, but I always have known it as chest+tri and back+bi

Grumpy David wrote:So annoyed at the strength loss caused by lockdown and no space for a home gym.

If I'm lucky I'll be back to benching 100kg before the end of the month but it's actually Pull Ups I'm finding hardest to regain strength. I was doing them with perfect form for 3x10 after doing heavier lifts but my form is going to gooseberry fool by about the 6th rep (doing 3x7).

I felt the same way last week but now just enjoying going in and making small progress every week. In a couple of months we'll have forgotten all about the set back.

Harry Bizzle wrote:

Tomous wrote:Chest/biceps
Back/triceps

This is a bit unusual, isn't it? You cant really train back without training your biceps and same for chest and triceps, so why mix them like this?

I almost never train triceps in isolation. I just bench or OHP.

That is definitely unusual, most would keep pushing and pulling together for that kind of split. They're only isolation exercises so it's unlikely to make much difference other than you will have warmed up your biceps doing back work and triceps doing chest work.

I mean, I probably found a random article pushing it and went with it I didn't realise it was unusual Would rather be doing tried and tested so, would you guys say I should do my bicep exercises with my back and tricep/shoulders with my chest?

Also, if I do that, can I do the routines back to back or should I still be giving a day recovery?

Thanks

I say just do compound lifts for now. 2-3 different lifts for 3-5 sets, each for 5 reps. 4-5 days later, do them again but with slightly heavier weights.

Always include a full rest day in between two sessions.

(I'm going to caveat all of the above as a bit gym bro-ish and really you can look into alternative methods, I'll forgive you )

I just got back from the gym and my bench is now up to 77.5kg for 5x5. Honestly that's not even much below my peak. I'd say I've only ever got up to 85kg for a reliable 5x5, pushing to around 92.5kg for rep max sets (not necessarily 1RM, but you know what I mean, not 'proper' working 5x5s).

Oblomov Boblomov wrote:I say just do compound lifts for now. 2-3 different lifts for 3-5 sets, each for 5 reps. 4-5 days later, do them again but with slightly heavier weights.

Always include a full rest day in between two sessions.

(I'm going to caveat all of the above as a bit gym bro-ish and really you can look into alternative methods, I'll forgive you )

I just got back from the gym and my bench is now up to 77.5kg for 5x5. Honestly that's not even much below my peak. I'd say I've only ever got up to 85kg for a reliable 5x5, pushing to around 92.5kg for rep max sets (not necessarily 1RM, but you know what I mean, not 'proper' working 5x5s).

I'd say that's the opposite of gym bro-ish now, the best thing about training the compound lifts is that you can normally rely on a rack being free. It's good advice though, I definitely made the most gains by spending 6 months getting my compound lifts up. Have a look at these:

https://forum.bodybuilding.com/showthread.php?t=159678631
https://stronglifts.com/#gref
https://startingstrength.com/get-started/programs

I can't keep up with what classes as gym bro these days I'm not even sure I know what it actually means .

I should clarify that when I said "4-5 days later" I meant between repeating the same lifts. You should definitely try and fit another session in between the 4-5 days gap, just aim for different compounds so you're not benching three times a week.

Decided to sign up to the local Pure Gym. It was surprisingly busy. I’m not massively keen on their quipment, either. They have those very generic squat racks that hold the bar too low and then when you stand up the bar hits the pins above.

They have a couple of half racks but with no safeties, bizarrely.

Anyway, managed to build up to 130kg deadlift for a double and then two triples, which isn’t too bad. I think a couple more sessions and then I’ll dig my belt out and give the PR a go. Then maybe work towards 4 plates.

Pure Gym's always rammed in my experience

They're also full of young people dressed in GymShart, who all make me feel old and grumpy.

I'm not too worried about the business, it's more the equipment I'm not keen on. Crap as my other gym might be in terms of upkeep and management, they have three excellent half racks that you can pretty much set up as you please. Trying to squat close to your 5RM is hard enough without having to unrack it while not standing straight so you don't hit the pins above.

The manager at the other place hasn't responded to my email asking to cancel so I'm thinking about seeing how it goes for a bit longer before I start pushing for that.

The equipment has been very decent at the two Pure Gyms I've used, however as Roc says they always seem to be incredibly busy.

Great equipment is no good if you can't get on it or have to wait for a long time to do so.

I had a membership with The Gym (basically a Pure Gym reskin, as far as I can tell) for a long while and it was fine. I usually just ask to work in if it's something I can't work around. Anyone doing any of the big three lifts generally needs about 45 years in between sets, anyway, so it works quite well.

I'd recommend 5x5 for anyone looking to regain strength. It's taken me 3 months or so and I'm now back to a respectable level of strength. Squat and Deadlift add 5kg each session and 2.5kg for Bench.

Started early May after having 3 months off and have gone from:

Squat: 90kg 5x5 - 155kg 5x5
Bench: 80kg 5x5 - 110kg 5x5
Dead: 140 5x5 - 210 2x3

My bar is going to be my limiter for Deadlifts plus I only have 220 weights I think. Happy with the squat progress though.

I've been adding KB Swings three times a week at end of my training. Every Minute on the Minute, 10 swings, 20kg kettlebell. I'm up to 18 minutes this week and I'm enjoying it. Get a real sweat on then cold shower.

Much better gym session today and I suspect it's down to having a coffee before going.

I've taken to doing morning sessions since WFH makes it viable so it means I'm going before breakfast and it's been so hot lately I've had no desire for coffee. Had one of those little Starbucks double Espresso and milk in a can drink and seemed like everything felt easier. My pull ups were done with beautiful technique and for more reps without feeling anywhere near as tired.

Optimal gym session for me is around 11am. Breakfast fully digested, been awake a few hours and definitely had a PWP (pre workout poop) by then!