*** The 2010 Gym Rats Thread ***

Couple of minutes of cardio to get the heart rate up and joints mobilised.

Then some Rotator Cuff warming exercises if the workout is upper body.

If it's lower then I'll thoroughly mobilse my knees, akles, hips. Mostly just go through the ranges of movement you'll be doing. Bodyweight squats, ankle rolls, lunges, that thing you see football players do (knee up infront then out the the side and down). Also warm my shoulders, neck & back on a legs day.
 
Delvis said:
Why only SLDL's then? :)
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I was deadlifting on saturday :D

My leg days consist of front/back/zercher squats, calf raises and power cleans usually.

SLDL's when Im not too ****** from mma the day before


I train at home but have taken advantage of quite a few ebay bargains recently, so a 5mins warm up on the cross trainer, then a few mins of stretching and maybe some shadow boxing.
And obviously then a slow increase up-to my working sets works well as well.
 
Managed BW+10kg for 4 reps of wide hammer grip chins then Deadlifted 140 for 5 double overhand today, good effort but managed to rip open a callous on my fingers :(.
 
Freefaller said:
I normally walk to the gym so I'm nicely limbered up by the time I get there. Always do one or two warm up sets on light weights first.
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Yeah, I never go straight into it.

I'll atleast 'limber up' a little bit, then work my way up, if doing squats / bench etc ill warm up on 20kg for a few reps then up it slowly.
 
The Craig said:
Managed BW+10kg for 4 reps of wide hammer grip chins then Deadlifted 140 for 5 double overhand today, good effort but managed to rip open a callous on my fingers :(.
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Ouch!

I don't understand how people manage to rip open callouses?

Mine are hard but not dry and if they do crack I tend to pick them off but have never ripped a callous on a olympic bar or on any grip for that matter :confused:

Not a stab at you Craig just a generic question to all!
 
I read something (somewhere) about how to grip the bar properly, And since doing as it stated on there my hands are pretty much fine, I still have them but nothing like I had before reading that site.

Basically pushing the callous away and putting the bar between my fingers and the hard skin if that makes sense?

Anyway, it might have been the strong lifts site or forums but I'm not too sure, either way it's lots better since switching from just grabbing the bar to thinking about it before hand.

"EDIT"
Here it is # http://stronglifts.com/how-to-grip-bars-correctly-push-vs-pull-exercises/
And another just in case :p # http://stronglifts.com/how-to-minimize-callus-formation-treat-ripped-calluses/
 
Well, its a recently formed bit of dry skin that I seem to have got since I started deadlifting around 10 weeks ago and is starting to harden up, doesnt hurt much just ripped the skin probably from the bar slipping (I used chalk possibly not enough or my grip was weakening.). I still carried on through the next 10 sets :p.

edit: doesnt look as bad as those stronglift pics and theres still 1 layer of skin left.
 
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I started using liquid chalk on my "pull" day last week, and I've finally managed to stop my blisters rupturing. Somehow it reduces the stress on the skin whilst improving grip strength. Highly recommended.

/edit: it's the liquid chalk from My Protein.
 
Ahh I see. Perhaps the chalk creates more friction which might be what pulls them off?

I've never used chalk, but then again don't have a particulary impressive grip.

OT: Just got back from the osteopaths and had some torsion on my L5 which she spotted almost immediatly. Also got her to work out the knots in my neck and loosen the strain on the left side. :)

Should stop the horrific spinal errector pumps!
 
I use chalk once things get heavy and I've never ripped one either.

Last heavy bench day before max week next week. I love WSB, can't wait to get back from Germany and start another cycle of it.
 
Freefaller said:
Not bad session today, but only went up to 220kg for 1 which was a bit disappointing. :( Still, just getting back into it.
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Heh....man I feel so weak in comparison to everyone here :p

Did some more DL's tonight, actually did slightely more than 50KG tonight as the weights were 50kg then the bar is like a couple, no idea though.

Started off with a few squats before hand though, did some 30kg ones, but I can't go heavier untill I get a rack or something atleast :(

Also finished with some bent over rows again, some 10kg ones then 15kg.

Not too bad, still got a lot of growing to do before I notice any major changes sadly :(
 
Skull said:
Definitely need to get some chalk. Sweaty hands were a pain today. Good places to get it?
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Any climbing shop will have chalk - either in the form of chalk balls or blocks of magnesium chalk. The blocks of chalk tend to be a bit cheaper but messier - I don't know what your gyms policy is on chalk but I'd suspect it is easier to use a chalk ball surreptiously in most places although either can be used.
 
Personally id stick with the liquid chalk, some gyms can be fussy about the mess.

Also im not a happy bunny, had a real bad session, but apparently it happens so i should have an easy day every bow and then.

On the upside my forearms are starting to grow, my body seems to be the opposite to everyone else. Fantastic legs just a weak upper body despite it looking big.
 
Probs be doing a back work out tomorrow..... When doing wide grip pull ups, should I be lifting with the bar going behind my head? Would that benefit my back muscles more, or stick to doing it the 'normal' way seeing as I'm quite the beginner?
 
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