Strength / Weight Training

Since wrecking my shoulder I am doing
Front squat, 5 sets of 10 reps
Leg press, 5 sets of 10 reps
Leg extension 3 sets of 12 to 15
(never go heavy on leg extension, there is a shear load on the knee)
Leg curl, 3 or 4 sets of 10

It’s probably overkill, first set is easy though. Four sets would be fine. I do it twice a week. Once is not enough, three times is too tiring.
Lunges or split squats could sub for leg extension. Splits squats with back leg in a bench are good for balance.

There is also something to be said for just getting the work done. A lot of stuff about optimization and stuff isn't as relevent as just getting in the gym, putting the work in, using progressive overload, and doing it for an extended period of time.

There's lots of jacked people in the gym who don't even run a proper program, they just do what they feel like but they push hard, go regularly, and have been going for a long time.

I would imagine that the ‘jacked people’ did some form of program and now have enough experience/strength etc to know what they should be doing and when they should be doing it.

It’s so simple.
Basic exercises.
Compound, a few accessories.
Keep at it for years, add when you can.

There's lots of jacked people in the gym who don't even run a proper program, they just do what they feel like but they push hard, go regularly, and have been going for a long time.

That's me. Also means I don't get annoyed when everyone is using the benchpress

Some, but not all if I'm honest. I'm not saying those people wouldn't be in an even better position now if they'd have had the same effort / consistency but with a high quality program, but there really are people out there who just do stuff in the gym, always have, and are still relatively big.

Lift big rock, eat big food, do big sleep, have nice time.

Life is too short not to have a nice time.

Gym should be fun, overthinking can scare noobs away. I’d rather see someone in the gym doing 50% of his potential than see them not in the gym.

I agree with this point but if you’re also training for other things (+life) then being more efficient in the gym is beneficial. I’ve seen people writing about high volume training on here so thought posting about this might be useful.

Oh I 100% agree, and think not doing a bunch of junk volume, and having an efficient program is extremely helpful both mentally and physically. One of the reasons I love 5/3/1.

I love going to the gym. Especially when you find the right gym. I couldn’t go to a meat head steroid gym although I can see the advantages of lifting around people who are lifting heavy. Plus the equipment would be cool. But then I also like the idea of a strong man gym with atlas stones etc etc. CrossFit seems to attract some dickheads. The gym I go to currently seems to be right in the middle.

I keep bugging the owner to get a pullover machine they look awesome

I very much enjoyed the hotel gym when I stayed there last.
Hardly used, brand new technogym stuff, no one else there, swimming pool, sauna, and free snacks and drinks.
So luxury.

Does anyone know a gym in/near Bromley that’ll do a free day trial or cheap day pass? Be there for a couple of days and want to get a session in

Crossfitters doing deadlifts as fast as possible with terrible form…nope.
I use low pulleys for a half-crossover. Lie on the floor and pull it across your body for an improved flye with full range of motion.

Depends on where in Bromley. It's a big place. Borough or Town of Bromley or City centre? If you're in city centre , there's a Pure gym.

I’ll be honest, I don’t know the area well. Anywhere between southborough library and city centre I think. Do Puregym do day pass stuff? Can’t see anything on their website.

Recommendations for a power rack that's under 2100mm high and relatively inexpensive (I can't see myself ever squatting more than 120kg - 150kg absolute max).
Roof beams in my garage are 2110mm high, hence the requirement. Most racks seem to be 2200+
Have seen a few mirafit ones but they are probably too short at 1800 ish

Just for squatting? Has it got to be a full rack? How about a walk in rack like the Bodymax cf480?

Looks like the Pavilion which is by the shopping centre does pay as you go. It's pretty pricey at £10.50 though. I've never been, I take my son swimming in the pool at weekends so can't say what the gym is like.

https://www.mytimeactive.co.uk/locations/pavilion

Bench as well, as a committed cyclist that is unlikely to trouble triple digits.
Also feel more comfortable in a full rack, currently have squat stands and the spotter arms are not super confidence inspiring.

And they do a free trial! Amazing, thank you!

Strengthshop.co.uk had the only sub 2m option pre-pandemic when I was working in sales. They're back in stock now.

Edit - basic package more £ friendly
https://www.strengthshop.co.uk/garage-power-cage-1.85m.html

Cheers,

Need to get out the tape measure and work out beam spacing in the garage. The full size one might work if I buy the replacement straight pullup cross bar...

Any recommendations for weight lifting gloves?

The situation is it’s freezing in our gym in winter and they will be primarily for staying warm but also would benefit from grippy palm.

We had atlas stones on for the coached strongman sessions today, got 60/70/95kg in a stone run and then 113kg for a single. Amazing how much harder it is than a barbell.
Really encourage anyone who has access to them to give a go though, great fun.