*** The 2010 Gym Rats Thread ***

N19h7m4r3 said:
Just set myself a new deadlift record. I'm well chuffed.

BW 68kg,

90Kg x6
110kg x6
120 x1
130x1
140x1 (140 being my old max)
150x1
160x1
170x1 ( My new max was a bit of a struggle and I felt completly spent)

I've now got a heavier max DL than some my bigger friends in the gym.

Biggest smile Ever as I went to get more water :D
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That's some incredibly good deadlifting for your BW. Well done man!
 
Had a decent session at the gym tonight. Did the big three for 5 reps followed by my current favorite exercise the seated shoulder press. Managed an 165K squat, 125K bench, 180K deadlift and a 95K press. Way off my best squat and deadlift but pretty happy with my bench and shoulder press at the moment.
 
I've not managed to improve my weight on OHP for the last 3 sessions. So, today I decided to try something different, accepting the theory that you can always lift more when someone is watching you i got one of my house mates to basically just stand there, count out the reps and time in between sets and just add support and encouragement, and it totally worked. I managed to do more weight for more full sets than I had before, so with the lure of a couple of free beers I also got him to do the same with BORs and T-bar rows and I did better on all of them, in fact it was probably my best back session yet.
He's applying to join the royal engineers this year so he needs to get in shape as well, so we agreed that he'd repeat this for me and help me out if I did the same for him over Easter.

(then I went and had about four 8% dark beers tonight which wasn't so good)

No Deadlifts though. I don't know how but I'm getting some serious pain under my right trap around the shoulder blade, it feels like a streak of hot prickling running down the edge of the muscle, so I'm taking a couple of weeks off DLs. Unfortunately I also feel it to a lesser, more controllable extent on BORs, but I can eliminate the feeling by doing slow, controlled reps with less weight. T-bar rows are unaffected, which is even weirder. Anyway, I think taking time off DLs is the best idea.
 
Probably had one of the best workouts ever today.

Managed to deadlift 50kg each side while retaining good form. Never felt so good before, probably the best deadlifts I've ever done. Not anywhere near as good as the fella a few posts up but i'm pleased none the less.
 
I've got a deep knot under one of my right traps but it doesn't give me any issues other than effecting the way the muscle runs.

The pain you described sounds like it could be some nerve damage? I know that when you stretch nerves it feels like a burning sensation. How does it feel when you stretch?

Best bet would be to go and see a physio/masseuse.
 
N19h7m4r3 said:
Just set myself a new deadlift record. I'm well chuffed.

BW 68kg,

90Kg x6
110kg x6
120 x1
130x1
140x1 (140 being my old max)
150x1
160x1
170x1 ( My new max was a bit of a struggle and I felt completly spent)

I've now got a heavier max DL than some my bigger friends in the gym.

Biggest smile Ever as I went to get more water :D
Click to expand...
Excellent :cool:

Was that raw? (straps and or belt?)

I was squatting 120KG for 6 reps, exploding on every rep before going to 130KG but whilst exploding up, I made the bar jump quite high (approx 3-4 inches) I didn't think much to it. Now 2 days later it's feeling quite sore/bruised. Doesn't bruising generally swell up on the day?
 
BennyC said:
How does it feel when you stretch?
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It feels completely fine at all times until it's under a heavy load, I can't 'make' the pain happen through stretching, only when lifting. I will give it a couple of weeks like I said, and then afterward make sure I warm up that area properly before I lift anything that directly works the traps. If I still have a problem then I will try and get some proper advice regarding it.
 
DarkShadow said:
Excellent :cool:

Was that raw? (straps and or belt?)

I was squatting 120KG for 6 reps, exploding on every rep before going to 130KG but whilst exploding up, I made the bar jump quite high (approx 3-4 inches) I didn't think much to it. Now 2 days later it's feeling quite sore/bruised. Doesn't bruising generally swell up on the day?
Click to expand...
Boscher said:
That's some incredibly good deadlifting for your BW. Well done man!
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Thanks :)

All raw, no belt or straps.


I don't own them anyway, so I work to keep form as good as possible, if my form fails or I can't grip it. It's too heavy and I need to improve :)

Also very nice on the squats, I'm struggling with the 120's :(

Also bruising for me kicks in the next day usually, I hit my knee with the 170 bar coming down and the next day I had a great big blue mark on it :p

Just get some Fastum gel, really good, for muscle and skeleton pains :)
 
Thought I'd post up todays push split. I've started to introduce pyramids in preparation for my bulk routine and also to help 'guestimate' starting weights & increases.

Some reps were full and others the lower half of the partial as I'm trying to minimise tricep involvement so as to fatigue the primary muscle. So it's actually slightly harder as the primary muscle doesn't get a rest :D

10 Minutes X-trainer & RC exercises to warm up. 15 Minutes X-trainer to finish. Rest periods no longer than 120 seconds.
Flat Bench:
WU: 70KG x 10
Working: 80KG x 10, 85KG x 8, 90KG x 6, 95KG x 4

Back Squats (Smith - no rack or PC)
WU: 7.5KG x 8, 60KG x 8
Working: 100KG x 10, 110KG x 8, 120KG x 6

Seated Smith OHP
47.5KG x 10, 52.5KG x 8, 57.5KG x 6, 60KG x 4

Incline DB Press
27.5KG x 12, 30KG x 10, 32.5KG x 8

Leg Extensions
60KG x 12, 70KG x 10, 80KG x 8, 90KG x 6

Seated DB Shoulder Press
22.5KG x 10, 25KG x 8, 27.5KG x 6

Smith Machine OHP Negative set
100KG x 3

GCBP (These were lower partials as anterior deltoid was spent!)
60KG x 10, 65KG x 8, 70KG x 4

Dips
BW x 10, x 8 (held negative to failure), held negative till failure.

/\ Handle Cable Pushdowns
26KG x 12, 28KG x 10, 30KG x 8, 32KG x 6
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I finally managed to get some serious deltoid involvement in my OHP'ing today. I've always pressed with my chest proud and elbows quite far back. I kept my chest proud but brought my elbows further foward, I also found this knocked a lot of tricep involvement out.

The negative set on the smith OHP was awesome. Though 100KG wasn't quite heavy enough as I was able to press it back and lock out so just lowered it down until the muscle fatigued. Good fun though.

Bulk routine is nothing like this, body part split per day.

Though this might give some people ideas for push/pull splits. Very useful, very aerobic so brilliant when cutting & allows some high frequency training.
 
AGVT's going well, but I've under egged my weights a little, so I'm going to have to adjust them. So a bit frustrated at myself but I'm just going to bump the weight increases a bit more just to give myself more of a challenge. I've been increasing them by the 6-9% as per the routine, but I under egged them from the beggining so I'm not feeling as challenged as I should - still killing me a little, but not as much as it should! :o Still, loving the slow negs - makes me happy! :D
 
You guys must all be huge!

I'm 6ft and 74kg. I've just started seriously working out and I can only deadlift around 80kgs. I've got such a long way to go :(

n
 
We're not all massive! We have a few monsters among us but most of us are what I'd call 'average joes'. We've also some incredibly strong folk here that you wouldn't think it to look at them!

Most of us have been training for quite some time so don't stroll into a gym for the first time and bang on impressive lifts!

Keep at it, progression takes time :)
 
BennyC said:
We're not all massive! We have a few monsters among us but most of us are what I'd call 'average joes'. We've also some incredibly strong folk here that you wouldn't think it to look at them!

Most of us have been training for quite some time so don't stroll into a gym for the first time and bang on impressive lifts!

Keep at it, progression takes time :)
Click to expand...

Indeed, size doesn't always equal strength. :)

I, for example, have been training seriously for about 3 years so it's taken a while to build up to the numbers I have in my sig. :) So it takes time to progress, but when it happens it's important to compare your lifts to your first lifts. Your progression is then much more visible. :)
 
For some reason lately my DB Bench has gone up to using a pair of 34's yet I still can't get past 70K on a Barbell which I thought would be significantly easier. Guess my technique with a bar must be lacking somewhere? :S

I'm 74KG at the moment.
 
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