*** The 2011 Gym Rats Thread ***

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TommyV said:
This lift keeps rocketing! (OHP!)
Last night;

20x bar
10x bar + 50lb
10x bar + 70lb
10x bar + 90lb
4x bar + 110lb
1x bar + 120lb
10x bar + 70lb
10x bar + 50lb

pressed on with the rest of shoulders, but they were well and truly HAMMERED after this pyramid. Wore a vest for the first time in a year to the gym last night, felt like a tart :(
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how much is 120lb's about 55kg? thats some good lifting.
 
icecold said:
You've said this before, and I'm still fairly sure your definition of parallel is wrong ;)
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I know what parallel is, and I'm aware that people accept it as a legitimate squat, but it doesn't change the fact that squatting to parallel is only around half the range of motion of a "full" squat. This is what I don't understand, because half the ROM isn't accepted anywhere else other than squats.

If some one benches so that their upper arms are parallel to the ground, they're half benching. The actual difference there is very minimal, practically the same thing, yet most people will say one is always wrong, while the other is debatable.

That's why I said "in my opinion" though, as I always go for the full ROM in everything I do as I know I get the most benefit out of it, like squatting to parallel isn't engaging your hamstrings as much as a full squat would do.
 
kylew said:
This is what I don't understand, because half the ROM isn't accepted anywhere else other than squats.

If some one benches so that their upper arms are parallel to the ground, they're half benching. The actual difference there is very minimal, practically the same thing, yet most people will say one is always wrong, while the other is debatable.
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With the squats I hope you realise it isn't actually half the ROM you only gain about 8" :), and plus for those 8", except in a small proportion of people who are the flexible freaks of this world, the lower back will round underneath to create "bum wink" (not a euphemism, just a funny phrase ;)) where a great deal of the load you may be squatting is held on the no longer stiff spine. That is one of the reasons that people get hurt doing squats, because they over extend themselves.

Don't get me wrong going deep is good but you just have to be careful and I may be wrong but even strength and size wise I don't think you are gaining much from going A2G compared with hitting just below parallel.

With bench it is a little more complicated, it depends on the grip of the bencher and if say it is common powerlifting form or normal gym rat technique :).
 
Skillmister said:
i just end up getting too hot in a tshirt, not to mention being able to flail my arms around more.
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ROFL :D!

Not saying this is you but we have a name in the gym for people who rock up in a wife beater, one of those floppy hats and then grab a set of dumbbells (normally about 20-25kg) and then sit there on a bench swinging there arms around thinking they are doing curls :). They are the Bros, the cool guys in the gym who completely avoid training anything lower down their body than there biceps :).

Personally I don't know how they do it, my head gets really hot when I where a hat :confused:
 
TommyV said:
Wore a vest for the first time in a year to the gym last night, felt like a tart :(
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Wore a fluorescent orange vest today in the gym (hey it was £3) and needed some bigger vests. Looked like a tart, didnt really care :p.

I have some XL sportswear normal tops too just becuase L often dont give enough breathing room at the lats for me (no ebrag :p). XL tend to be falling off at the waist though. :p

Felt very tired today and cheated when I got in with a fair chunk of christmas cake and yoghurt :)
 
Thanks for the previous answers.

Had my second session there today. I'm doing the stronglifts 5X5 although I'm not very strong. Squats at 40KG plus the bar, OHP at 20KG plus bar and deadlifts at 35KG plus bar. Quite embarassing really but you have to start somewhere.

Another question though. I feel uneasy with the deadlifts. I badly damaged a couple of discs (L3/L4 area) a few years ago and deadlifts feels like they put extra pressure onto the lower back. Are there any other recommended exercises which could help strengthen the lower back with a lower risk of causing damage to an already weak area?

Thanks :)
 
Some planks/prone bridges will help. Keep your core tight as opposed to letting it sag and place pressure on the lumbar region of your spine.

If you can film your form and post it up for some C&C if you're not sure if you're doing it right.
 
dod said:
Thanks for the previous answers.

Had my second session there today. I'm doing the stronglifts 5X5 although I'm not very strong. Squats at 40KG plus the bar, OHP at 20KG plus bar and deadlifts at 35KG plus bar. Quite embarassing really but you have to start somewhere.

Another question though. I feel uneasy with the deadlifts. I badly damaged a couple of discs (L3/L4 area) a few years ago and deadlifts feels like they put extra pressure onto the lower back. Are there any other recommended exercises which could help strengthen the lower back with a lower risk of causing damage to an already weak area?

Thanks :)
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You're in exactly the same place as me. My Squats and deadlifts are about the same weight as you, and I am also not completely happy with my deadlifts. That is why I am keeping the weight low until I can get the form nailed.

At the moment I am stooping over too much, and far too much pressure is going on the lower back (Which isn't very strong and good to start with.) I have tried keeping my shoulders back to help straighten me out, but it's still not right. Anyone got any tricks for keeping the back straight? Also when you come up, are the legs supposed to straighten at the same time as the torso straightens, or does one straighten first? Same with putting the weight back down, I am unsure as to if the legs take the lead or if the legs and back go together.
 
Morba said:
Plus bar makes 75kg ish. Good work Tommy :)
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wow that is good, i really do need to start working my shoulders more.

DarkShadow said:
Why do some twits insist on doing Bench and BO Rows in the only power rack in the gym.

Queers :mad: /rant
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bench i could understand but rows, thats why i built a home gym, i know i dont have to wait and waste time waiting, also i really hate paying a subscription for anything, only thing i pay is £10 a month for my simplicity contract.

i dunoo but i would maybe ask them politely if they could do the exercise elsewhere if the other equipment is available to do so. rows need nothing but a barbell and weights, for bench he would need a spotter if he's not in a rack.
 
DarkShadow said:
Why do some twits insist on doing Bench and BO Rows in the only power rack in the gym.

Queers :mad: /rant
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I was shocked as I stepped in the gym this evening and noticed that in all 3 racks (we've got a very solid squat one and two multi purpose ones that are also good for squatting) there were people doing bicep curls!!!!:rolleyes::rolleyes:

Luckly the ones that I went to and asked them how many sets they had left just said they're finished.
 
Cristian said:
I was shocked as I stepped in the gym this evening and noticed that in all 3 racks (we've got a very solid squat one and two multi purpose ones that are also good for squatting) there were people doing bicep curls!!!!:rolleyes::rolleyes:

Luckly the ones that I went to and asked them how many sets they had left just said they're finished.
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lol

i think gym's need better staff too, surely their should be someone telling them all how to use the equipment properly and checking up on memebrs to make sure they arent doing anything stupid/dangerous.
 
Psycho Sonny said:
bench i could understand but rows, thats why i built a home gym, i know i dont have to wait and waste time waiting, also i really hate paying a subscription for anything, only thing i pay is £10 a month for my simplicity contract.

i dunoo but i would maybe ask them politely if they could do the exercise elsewhere if the other equipment is available to do so. rows need nothing but a barbell and weights, for bench he would need a spotter if he's not in a rack.
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I can't fathom why he needs to be in a cage for bench. There are 4 benches in total. 2 smith machines and 1 Rack. Catch my drift?

A power rack can't benefit anyone for benching. Spot or no spot.

Just why would anyone bench inside here:

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:confused:

Precisely my point. There were 2 chums doing BO rows inside the rack. Nothing really bothers me that much, I see a lot of stupidity but when it comes to rushing in for a squatting session only to find it's in use by guys that feel they need to be inside a rack for BO Rows, it's somewhat frustrating.

In other news, I saw 2 big lads. One had some seriously impressive traps. When I saw them squat, it was cringeworthy :(

Both using belts. One unracked on 140KG, he didn't even do a partial, it was a semi partial. The other chap put on 140KG for reps and his ROM was above just under a partial, he was really struggling to go lower.
 
Psycho Sonny said:
lol

i think gym's need better staff too, surely their should be someone telling them all how to use the equipment properly and checking up on memebrs to make sure they arent doing anything stupid/dangerous.
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What are you talking about?

It's so saaaafe to use a power rack for curling bro, so you can smash the bar when you drop it!
 
i use a power rack for benching, because i train at home and theres nothing else i can use.

i think its the best way to do bench if your training alone, if you have a partner you should be using a bench with bench press attachment or squat rack.

i regularly fail a bench press when im trying to increase the weight im on, and the power rack has saved me from serious harm or even death if it landed on my throat or rolled over to my neck.
 
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