*** The 2012 Gym Rats Thread ***

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etom said:
not posted in ages here, but iv'e recently switched to training for in lower reps, and in six weeks gone from 200kg deadlift to 220kg, and a 115 bench to 125 :) 150 squat to 170 just going in the gym and after warm up straight going into reps of intially 3 than 2 then 1 near peak not sure how effective this is in the long run but been fun so far!
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well its good for strength not so much for size, plus you have injury risk etc. Nowt wrong with it but not my style ill do that kinda thing as a break for a month or so between programmes
 
etom said:
not posted in ages here, but iv'e recently switched to training for in lower reps, and in six weeks gone from 200kg deadlift to 220kg, and a 115 bench to 125 :) 150 squat to 170 just going in the gym and after warm up straight going into reps of intially 3 than 2 then 1 near peak not sure how effective this is in the long run but been fun so far!
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That's some nice work!
Syla5 said:
Well just got back from an interesting leg work out

Squats
Bar x some
60x5
80x6 couple of pause reps
100x 5
110x5
110x3
120x3(b)
135x1(b)
140x1(b)
150x1(b)

Considering my previous rm for squat was 130x4 I was massively I pressived with this, and it felt string and good. A guy watching me was also squatting, has reasonable form and shifts reasonable weights (he stopped at 150) said the form looked strong and it went up pretty easy.

GHR's (assisted)
BWx10 for 3 sets, any advise on how to weight these, I presume chains will be the only way?

Goblet Squats
25x10
25x9
25x8

Hamstring mobility and ab work out

Will be getting a vid of the squat next time, was just more comfortable with someone behindme with there hands free for this one.
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Also nice work.

I think because of your femur length:torso length relationship you're going to be relatively gifted in the squat but struggle with deads.

You can weight GHRs by just holding a plate to your chest, but chains are always the more bad ass option.
 
icecold said:
Also nice work.

I think because of your femur length:torso length relationship you're going to be relatively gifted in the squat but struggle with deads.

You can weight GHRs by just holding a plate to your chest, but chains are always the more bad ass option.
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Cheers ice, I think you might be right, the 150 squat felt easier then any of the 150 deads I have pulled!

Hmmm chains could be useful for a few things, might have to get saving for some
 
There's no reason why you can't also develop a big deadlift, but I think your squat numbers are always going to relatively close.

Anything+chains = more awesome. Do it :D
 
Great video towards the top there.
I'm very much on the edge of changing my training style to be geared more towards that. Getting very bored of 'lifting weights'. Went through this not so long ago and decided to complete an Ironamn, now in that stage again.......but I don't want to do another Ironman :p
Hmmmm
 
Ultra_Extreme said:
Thats what i had in mind only with more chance of al qaeda taking him away
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Then I'll come back and bomb yo arse!!!!

So yeah, went to the gym last night, this was pre gym:

IMG_02251.jpg


So I thought...Hey, I'll warm up on the bike:

IMG_02261.jpg


So cleared it up so I could actually hold onto a DB:

IMG_02281.jpg


It decided to clot eventually, but can't be bothered to upload the pic.

Anyway, will update my log later
 
I'm thinking about incorporating Rack Pulls to my back day - should I be doing my deadlifts on the same day, or should I maybe alternate between the two every few weeks?

My deadlift has reached a plateau because of my grip problems (which I've almost had enough with) and I'm going to probably add my Farmers Walks on my Shoulders/Core day as it's recommended farmers walks are only done once a week.

Anyones thoughts?

Kind regards,

David
 
Gamefreak501 said:
I'm thinking about incorporating Rack Pulls to my back day - should I be doing my deadlifts on the same day, or should I maybe alternate between the two every few weeks?

My deadlift has reached a plateau because of my grip problems (which I've almost had enough with) and I'm going to probably add my Farmers Walks on my Shoulders/Core day as it's recommended farmers walks are only done once a week.

Anyones thoughts?

Kind regards,

David
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I've read DB rows can be good for grip problems, sometimes it helps (Read: HEAVY DB rows)

Again, farmers walks would help you'd think as you've said :) Do you do any plate pinches at all?

I know FF has done Rack pulls, so he'll be able to say if its good to do both on the same day.
 
Many thanks for your replies Delvis and MoNkeE,

I might use the DB rows instead of the BORs for the moment, or alternate between the two on a 3-4 week basis. I don't actually do any plate pinches, so theres an idea.

At present, I can deadlift 95kg normal grip, then I have to mix the grip to get to 110kg and then I have to alternate the grip again for my last set of 110kg. It's disconcerting when my hand starts unravelling itself before me! I've never been able to go over 110kg because of my grip problems. Perhaps I should give the hook grip a go?

Just seems like a really awful ratio from a physiological perspective because I weigh 77-78kg, so I would expect my grip to be good for at least 117kg (taking into account a +50% working ability on DLs). It also gives me problems on SLDLs, Calf Raises. Anything that brings me past 95kg :(

I'll be taking up rock climbing again as well next month, which also requires a very strong grip.

Kind regards,

David
 
Farmers walks are fantastic. Use Barbells if possible.

Check out Kroc rows, they'll help a lot too.

Finally hold on to the bar for some time on your final rep during deadlifts. Squeeeeeeeeze!

Your grip is a tricky one to train, it tends to recover quite slowly so don't overdo it. 1 week on, 1 week off if you find any residual pain in the tendons past 3-4 days.

On the flip side once you have a strong grip you'll never lose it! (ok you will but very slowly :) )
 
I must be strange because I've never had any issues with grip.
David do you use chalk, it will work wonders.
 
Gamefreak501 said:
Many thanks for your replies Delvis and MoNkeE,

I might use the DB rows instead of the BORs for the moment, or alternate between the two on a 3-4 week basis. I don't actually do any plate pinches, so theres an idea.

At present, I can deadlift 95kg normal grip, then I have to mix the grip to get to 110kg and then I have to alternate the grip again for my last set of 110kg. It's disconcerting when my hand starts unravelling itself before me! I've never been able to go over 110kg because of my grip problems. Perhaps I should give the hook grip a go?

Just seems like a really awful ratio from a physiological perspective because I weigh 77-78kg, so I would expect my grip to be good for at least 117kg (taking into account a +50% working ability on DLs). It also gives me problems on SLDLs, Calf Raises. Anything that brings me past 95kg :(

I'll be taking up rock climbing again as well next month, which also requires a very strong grip.

Kind regards,

David
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Are you using chalk?

Even if you are using chalk, another tip is to chalk the back of the tips of your fingers (fingernails basically). This gives your thumb something to grip to and helps prevent your hands from unlocking.
 
Chalk will definitely help. You'll be squeezing harder when the bar is trying to roll out of your sweaty hands. Using chalk will stop that from happening.

Can't really fault the weight David, which is good! Do you do much in the way of pull ups etc?
 
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