Random Fitness Questions

bladespin

new2tri19 wrote: »

So thanks lads alot of people like myself don't like going to the gym as it's a bit intimating starting off so it's forums like this and YouTube videos etc which are a godsend for some pointers. I'll be honest the day I got that barbell delivered to the door I think the delivery driver was laughing at me struggling to lift it in , I remember walking to the shed with it and attempting to rack it but my arms where tired from the walk and I thought what the heck am I doing here I'm not cut out for this , but I'm delighted I stuck it out . Sorry I'm going on a bit now !!

I remember buying a set of 5kg vinyl dumbells in Colm O'Rourke's shop years ago, I was 13 and very overweight, he was also a teacher in the school I went to, he didn't laugh or smirk, just said to be careful and that it was a good thing to 'get into', they were so heavy, I walked home with them on the saddle of my bike lol, could barely do a curl, that was the beginning for me, still have them too.

Dtp1979

bladespin wrote: »

I remember buying a set of 5kg vinyl dumbells in Colm O'Rourke's shop years ago, I was 13 and very overweight, he was also a teacher in the school I went to, he didn't laugh or smirk, just said to be careful and that it was a good thing to 'get into', they were so heavy, I walked home with them on the saddle of my bike lol, could barely do a curl, that was the beginning for me, still have them too.

I started the same myself except I travelled to a neighbouring town with my mother on the bus when I was around 11. I bought 2 dumbbells with vinyl weights. Still have them 30 years later. Fcuk, I feel old now

Deano7788

First ones I got were these 1, 2 and 4.5kg plastic DBs in Argos 20 ish years ago. I now use the 4.5kgs behind my bench to stop it sliding backwards when pressing!

new2tri19

Quick question please i have completed the 12week spreadsheet for gzclp would you just keep going or deload or take a rest week? Unsure what to do next i'm still adding weight each week. The progression is 5x3 reps if you fail you do 6x2 reps and then fail again its 10x1 rep (which i havent got to yet on any lift).

Bench started at 50 now at 72.5 for 6 sets of 2 , probably won't make 75 so will end up at 10x 1 soon enough
Squat started at 50 now at 90 still very easy to add weight each week
ohp started at 20 now at 50 for 6 sets of 2 , again like bench 52.5 will likely be a struggle so could be on 10x 1 soon
Deadlift started at 50 now at 110 still easy enough to add weight.

I'll need to buy more plates for deadlft and squat as only got to 150kg at home. But thats no bother. The advice on the spreadsheet is to start again now with 85% of your 5 rep max. But i'm guessing that if you start at correct weight you would have failed all lifts by 12 weeks but i started at a comfortable weight on week 1 so am still making noob gains.

So would you keep going till failure at 10x1 on all lifts or stop now and do a 5 rep max test? thanks.

Cill94

new2tri19 wrote: »

Quick question please.

Some general rules of thumb for deloads are to take them: when your weights start getting very grindy, you feel very fatigued, and you might be starting to feel some aches and pains in the joints (ideally you should deload before that point).

I'm not super familiar with the programme, but I personally don't see a need to do a 5RM if you're still progressing, as it won't tell you anything you don't already know, and will probably put a dent in your recovery. If you're adding weight to your regular working sets, you're getting stronger. Save the max tests for when you plateau on work sets.

Mellor

Follow the program.
Keep going until you miss 10x1. You’d be surprised how far you might grind it.
Deloading now will probably just be a month delay to be back to same spot.

new2tri19

Mellor wrote: »

Follow the program.
Keep going until you miss 10x1. You’d be surprised how far you might grind it.
Deloading now will probably just be a month delay to be back to same spot.

Thanks guys, yeah thats exactly what I was thinking , I played with the spreadsheet and 5reps max at 85% would put me back over a month so it didn't seem ideal for a newbie lifter .

I'll keep an eye on achy muscles , I've had maybe 1 or 2 days I felt weak and tired lifting but generally it's been from a rough day of cardio prior to lifting and me trying to squeeze the session in late at night.

Cill94

new2tri19 wrote: »

I'll keep an eye on achy muscles , I've had maybe 1 or 2 days I felt weak and tired lifting but generally it's been from a rough day of cardio prior to lifting and me trying to squeeze the session in late at night.

Yeah it takes some time to develop the awareness of the difference between a bad workout and a need to deload.

donottroll

How clean do you need to eat?

I'm at a stage where I'm deadlifting 150kg and making really good progression.

I'd consider my diet very good, get the right amount of calories and good protein intake etc. I'm still aiming to put on a bit more weight as I progress. Currently at 78kg and 174cm.

But it's getting to the stage where I feel like I like my weight but not the fat.

I've been trying to eat much cleaner.

Is 1 chocolate bar with a cup of tea post dinner too much junk food? Should it be more like 1 chocolate bar a week?
Aside from that I don't eat any crap food, fizzy drinks, crisps etc.

Black Sheep

donottroll wrote: »

How clean do you need to eat?

I'm at a stage where I'm deadlifting 150kg and making really good progression.

I'd consider my diet very good, get the right amount of calories and good protein intake etc. I'm still aiming to put on a bit more weight as I progress. Currently at 78kg and 174cm.

But it's getting to the stage where I feel like I like my weight but not the fat.

I've been trying to eat much cleaner.

Is 1 chocolate bar with a cup of tea post dinner too much junk food? Should it be more like 1 chocolate bar a week?
Aside from that I don't eat any crap food, fizzy drinks, crisps etc.

If you know your macros and calorie intake, as you imply, you should know already what a chocolate bar a day means for them.

I think a twix is about 300 calories. Some bars are closer to 500.

Seven days a week it’s a fair amount of extra calories but depends on your goals really. You’re not trying to get lean or lose weight, right?

If that’s your only vice it’s not the worst. Might be sensible to move towards half a bar or a square of dark chocolate over time, if it bothers you.

With your goal, to me you should mainly just be looking to eat high quality whole food meals, as anabolic as possible, and train hard.

Dtp1979

Eat your chocolate bar. Relax.

Mellor

donottroll wrote: »

How clean do you need to eat?

I'm at a stage where I'm deadlifting 150kg and making really good progression.

I'd consider my diet very good, get the right amount of calories and good protein intake etc. I'm still aiming to put on a bit more weight as I progress. Currently at 78kg and 174cm.

But it's getting to the stage where I feel like I like my weight but not the fat.

I've been trying to eat much cleaner.

Is 1 chocolate bar with a cup of tea post dinner too much junk food? Should it be more like 1 chocolate bar a week?
Aside from that I don't eat any crap food, fizzy drinks, crisps etc.

Losing fat is about eating less food than energy you burn over a given time. Not about how clean you eat.

In general, if you want to build muscle, you'll need additional calories to allow your body to increase muscle protein synthesis (this will increase metabolic rate). And if you want to burn body fat, you'll need to reduce calories.

Obviously this two approaches are in conflict. While it is possible to do both of these at once. The margin to do so it pretty narrow, go it's generally agreed that it is best to do one or the other at a given time.

Cill94

Dtp1979 wrote: »

Eat your chocolate bar. Relax.

This. In the grand scheme, the effect it could have on your performance or health is negligible. I cut close to 10kg this year and ate a yorkie every day. The whole day of eating is what matters.

Mr. CooL ICE

Cill94 wrote: »

This. In the grand scheme, the effect it could have on your performance or health is negligible. I cut close to 10kg this year and ate a yorkie every day. The whole day of eating is what matters.

Sooooo if I want to lose 10kg, I have to eat a yorkie every day?

I wish to subscribe to your 'taken out of context' newsletter

bladespin

Mr. CooL ICE wrote: »

Sooooo if I want to lose 10kg, I have to eat a yorkie every day?

I wish to subscribe to your 'taken out of context' newsletter

You could easily loose 10kg and still have a yorkie each day, 2 even.

Mr. CooL ICE

bladespin wrote: »

You could easily loose 10kg and still have a yorkie each day, 2 even.

donottroll

If its a purple yorkie with raisins its even healthier for you.

Black Sheep

All this talk of Yorkies and getting jacked kind of reminds me of their old "It's not for girls" advertising slogan. Can't believe they literally used to put the icon for woman on the bar and put a big red bar through it!

bladespin

Mr. CooL ICE wrote: »

Tis, carbs and fats, all nice calories if that's how you prefer to have them :cool:
Still better for you than a pint IMO but that's a whole other debate.

Alf Veedersane

Cill94 wrote: »

This. In the grand scheme, the effect it could have on your performance or health is negligible. I cut close to 10kg this year and ate a yorkie every day. The whole day of eating is what matters.

Yorkies boost test by a factor of 17.

Alf Veedersane

Black Sheep wrote: »

All this talk of Yorkies and getting jacked kind of reminds me of their old "It's not for girls" advertising slogan. Can't believe they literally used to put the icon for woman on the bar and put a big red bar through it!

But...its not for girls

Mars Bar

Black Sheep wrote: »

All this talk of Yorkies and getting jacked kind of reminds me of their old "It's not for girls" advertising slogan. Can't believe they literally used to put the icon for woman on the bar and put a big red bar through it!

It's actually my favourite bar. I think it tasted better because I was eating it in defiance.

el Fenomeno

What if it's the Yorkie Raisin & Biscuit? Because they're fúcking sensational.

Mars Bar

el Fenomeno wrote: »

What if it's the Yorkie Raisin & Biscuit? Because they're fúcking sensational.

Yep, that's my one of choice.

Alf Veedersane

They went in the wrong direction altogether adding shíte to the Yorkie.

Shedite27

Alf Veedersane wrote: »

They went in the wrong direction altogether adding shíte to the Yorkie.

The day it went from 6 to 5 chunks was a sad day

caviardreams

Is the honeycomb yorkie still a thing? That was unreal.

Alf Veedersane

caviardreams wrote: »

Is the honeycomb yorkie still a thing? That was unreal.

That became one of my main meals (plus coffee) - both from a Belfield vending machine - for the last few months of my finals.

Good times.

Cill94

Shedite27 wrote: »

The day it went from 6 to 5 chunks was a sad day

True but now they have the Yorkie Duo, in all its glory

silverharp

Machine Hack Squat - half a question half a tip, I changed around what I was doing in an attempt to "build back better " when the gyms reopened so more variety. I had done a little bit of machine Hack Squat back in Jan but didnt enjoy it, I'd been shown it as a feet down on the plate but it was giving me the most uncomfortable feeling in my knees that I didnt get from any other kind of squat. anyhoo had come across the tip of putting reverse bands on the machine to make it lighter at the end, and also put my feet high and wide as my heels were rising the other way. Totally different experience , can go ass to grass and heels dont rise and no sensation in the knees. the question part is, if I give it say 7 or 8 weeks this way, would a decent strategy be to start edging the feet down the plate, im more interested to see if I can get through the obstacle as opposed to what the muscle focus is, or is there some mobility exercise that would help with the heels rising?