Gym And Supplement Discussion

[Kenna802]

You can smash the 45kg L33SH . A 1rm after volume is a sure way to introduce a poor performance. Do a warm up , then the 1rm set and you have the job done.

My caution to you is that the volume routine + a meaningful high load set/s (1rm) = rotator cuff fatigue/stress and injury potential.

Just take care with the bro-press and have fun.

QFT... It comes down to what you want to do at the gym that day. If you want to 1RM than by all means a warm up and punch it out and you will be happy. I found myself doing 2-3 working sets of 10-12 than trying a Heavy lift got me nothing but disappointed. So next time I wanted a Heavier set I than afterwoulds did some lighters sets just to fatigued all of the muscle.

[Birds]

Leesh is in the gym not to get an impressive 1RM, our volume training is our most important part of our workout...we use our 1RM simply to test if we are ready to step up the volume weights. Leesh has done the 45kg before, it's only a fatigue related plateau.

[rev210]

Leesh is in the gym not to get an impressive 1RM, our volume training is our most important part of our workout...we use our 1RM simply to test if we are ready to step up the volume weights. Leesh has done the 45kg before, it's only a fatigue related plateau.

I get the volume training bit. You have debated enough with people about your experiment, whilst I don't agree with the basis of it personally, I am not trying to pick on it. Just don't want you guys in shoulder hurt land.

My input is just the 1rm bunged on the end maybe isn't smart on bench press. The fatigue of the supporting shoulder girdle muscles ( including everyones favorite rotator cuff ) is part of the plateau as you said. Just be aware of it.

[Birds]

Sorry I should clarify, she is fatigued from lack of sleep and stress...it's affecting volume sets too ATM and not just the 45kg 1RM, which she has made before without issue. As for bench and 1RMing, I can't disagree with that logic, but I allow it only it in his case because the 1RM is not substantially higher in weight than that of the last volume sets. It's not a true 1RM, but more of a test of when one is ready to step up the volume sets by that increment, or a plateau breaker when we need it.

Overall people need to be quite careful on bench press, and not overly stress the joints - it's not as if you can't do similar damage attempting 1RMs straight after a warm up.

[rev210]

- it's not as if you can't do similar damage attempting 1RMs straight after a warm up.

You can but, the risk is higher the more fatigue or stress you introduce to the stabiliser muscles. Lower rep sets are to my mind safer on bench press, all things being equal.

Some food for thought and perhaps to help tweak the program .The stabilsers fatigue much earlier than the chest , triceps and front delts. So pre-exhausting them before a set that will be a struggle for 5 or less reps will overstress them. One of the unique challenges is that damage occurs to the rotators long before you will actually feel anything wrong. Other movements at least may give some warning signs to back off. When the stabilisers muscles are effected by fatigue the CNS control you have over the muscle lessens as well. In bench the heavier you go , ideally the more focus on controling all the muscles is needed to ensure good form in the movement.

[L33SH]

People need to be careful with standing shoulder press too!

[rev210]

Yes. Also not advisable to do them on the same day as bench press of any kind as the same stabilisers are worked. Unless the volume is kept on the very low side for both.

[SRS13]

Sigh, couldn't get 45kg bench again, starting to really upset me

C4, Assault, 1MR, Jackd, NO Explode, Scream etc etc

Edit: just read in your thread the lack of sleep!!!! A pre is the last thing you need!

Edited August 3, 2013 by SRS13

[L33SH]

Not a fan of pre workouts anyway

[No Crust Racing]

Not a fan of pre workouts anyway

This. I tried one once for shits n giggles and didn't get to sleep til 2am, granted my workout went well and I'm sure in time I'd get used to it and came off it faster but as I tend to avoid lots of things like pain killers etc te cI find things like that affect me strongly, Kate and I still laugh at the first time we tried Monster on a long trip up North, it was a crazy last few hours drive 0_0

[-FIGJAM-]

i can drink a pre workout and go to sleep 10 minutes later.

really depends on the person and their tolerance to caffeine

[Trozzle]

I'm hit and miss with being kept up from caffeine and other stims, but fark I definitely do love the boost a pre trainer gives. Haven't touched them for a few weeks though, unfortunately if I utilise them when I'm feeling shit it just perpetuates the problem lol

[rev210]

pre workouts are a placebo (waste of money). Just wear lucky socks instead.

[Trozzle]

pre workouts are a placebo (waste of money). Just wear lucky socks instead.

I'll just pretend you're joking.

[No Crust Racing]

I don't agree Rev, I'm very "as if this will work, probs all hype" with a lot of things and I cannot dispute the gratuitous amounts of energy that I had on tap after taking one. Yes that's a vague power thirst meme reference.

It was exactly for that reason that I wouldn't take one, the effect was too great for me.

Edited August 4, 2013 by ActionDan

[markos]

I'm going to make a wild accusation and say those that get the most from PW drinks also have the worst diets.

If youre eating every 2-3 hours, how can you ever have low energy?

[Kenna802]

Stuffs me markos I eat well and yet I still have days where I'm just exhausted and it doesn't matter what I eat

[Trozzle]

I'm going to make a wild accusation and say those that get the most from PW drinks also have the worst diets.

If youre eating every 2-3 hours, how can you ever have low energy?

That is partly my problem, though with regards to Rev's comment you'd have to be pretty silly to legitimately suggest they offer zero benefit whatsoever even to someone who has no problems with sleep/recovery/diet. 99% of PWO users use them to mask a problem, but to suggest they're nothing more than a placebo even for those who don't have an underlying problem is nothing short of ignorant denial.

I actually get the most benefit from them in the form of mental focus - by this I mean some days even if I'm not lacking energy, I'm still extremely disinterested in anything but going home and mentally unwinding (dealing with idiots all day is terribly draining when you're forced to humour their stupidity). Some PWO blends give me a bit of a kick in the brain, helping with focus and determination rather than constant apathy haha.

It's not the physical buzz I find most beneficial, but just the sudden "OK f**k it, I'm not skipping ANYTHING this arvo" thought process they can arouse.

[markos]

The fact many are on WADA's banned list indicates they offer some performance enhancement.

Heres what a handful of my guys do

They NEVER touch them during training but take loads prior to a meet. They all claim to get a bit out of them, but their lifting on comp day can last 5 hours

Interestingly Max drops weight with them in the form of fluid

[No Crust Racing]

I'm going to make a wild accusation and say those that get the most from PW drinks also have the worst diets.

If youre eating every 2-3 hours, how can you ever have low energy?

I'd like to think I eat well, and many would say that, and I certainly eat every few hours, but caffeine still affects me as I tend to avoid any higher level stimulants.

So whatever is in PWOs, Nitric Oxide isn't it (at least some of them) has an affect on me.

When I went to hospital for my leg they had a term for me which I can't remember now, which basically noted I was easily affected. They found this out after giving me the regular dose of Endone and it nearly made me pass out.