*** The 2012 Gym Rats Thread ***

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@sigma

How often are you doing planks and reverse crunches? Maybe you should try and do a few extra a couple of evenings or something at BW?

Do you do the reverse crunches with any weight at all actually? Might also be worth throwing some lying leg raises? :)
 
Delvis said:
@Sigma

How often are you doing planks and reverse crunches? Maybe you should try and do a few extra a couple of evenings or something at BW?

Do you do the reverse crunches with any weight at all actually? Might also be worth throwing some lying leg raises? :)
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Whenever really, no set routine which is why I think it's about time I should have it written down in black and white.

Hopefully Ice can spare the time to create another routine for me :) he's a fountain of knowledge.
 
sigma said:
I'm told the weak core/back is what's holding me back from lifting heavier on deads. It's all good trying to lock the back but when there isn't much to lock it's pretty tough going.
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We all start somewhere. Keep that form strict and your core's strength will grow. Supplement with Planks, do some Turkish Get Ups, Pull ups are also heavy on the core. Push-ups, Lizard stances (Plank position, left hand, right foot up -> right hand, left foot up -> repeat) are all supplementary core exercises.

Your core muscles are key to deads and squats (and pretty much every exercise going) but there is no simple way to just increase your core's strength. You'll just have to keep deadlifting and squatting at a lower weight until your core grows and you can confidently maintain a straight back at the higher numbers.

If your deadlift and squat numbers are low because of a weak core, then you just have low deadlift and squat numbers. There is no "But they are high if my core was up to the task". Sorry to be blunt with that. :) It's just the same as saying I can't squat 200kg because my legs aren't up to it. So the answer is to squat with lower number until I can increase it.

Best tip I ever had: When setting up for a dead or squat, shout "BOOM!" from your belly and lock your muscles in that position.
 
Dj_Jestar said:
....If your deadlift and squat numbers are low because of a weak core, then you just have low deadlift and squat numbers. There is no "But they are high if my core was up to the task". Sorry to be blunt with that. :) It's just the same as saying I can't squat 200kg because my legs aren't up to it. So the answer is to squat with lower number until I can increase it....
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Nothing wrong with being blunt :) Thanks for the clarification.
 
sigma said:
Whenever really, no set routine which is why I think it's about time I should have it written down in black and white.

Hopefully Ice can spare the time to create another routine for me :) he's a fountain of knowledge.
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Not good enough for you am I? :o :p

Joking.

But as Mr.Jestar has said, just keep hammering everything, it'll come with time. What Deadlift weight can you happily rep out without losing form? And what set range are you currently doing?

If you have nothing set, have you thought of keeping it simple and doing SL or SS? And adding in some core supplements that way around? :)
 
Delvis said:
If you have nothing set, have you thought of keeping it simple and doing SL or SS? And adding in some core supplements that way around? :)
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Currently deadlifiting 60kg triples.

I've not thought about doing SL, was hoping for someone else to recommend things because I have no real idea. Quite happy to stick with my current routine tbh although now that I have time for a 3 day routine i'm not sure it makes sense to continue?

I dunno :\
 
Stronglifts is just 2 different workouts, but you do you ABA, then BAB each week and alternate. You can do the same with your current routine and as people said, your core will get strong along with the lifts etc.

If you were making good gains, then stick with it.. If it aint broke, dont fix it ;)
 
sigma said:
Currently deadlifiting 60kg triples.

I've not thought about doing SL, was hoping for someone else to recommend things because I have no real idea. Quite happy to stick with my current routine tbh although now that I have time for a 3 day routine i'm not sure it makes sense to continue?

I dunno :\
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Okay, have you attempted to increase the reps / sets at all? Might be worth doing that. Or drop the weight and work up reps again until you reach 60kg. Don't take this the wrong way, but I don't see how your back is rounding so much on 60kg, but as you say, if your core was weak to begin with, it no doubt is just playing catch up.

But as deception said, SL is two workouts split across the week. In the meantime, perhaps do your current routine over three days like SL does? until someone comes along and gives you a routine? :)
 
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Deception said:
If you were making good gains, then stick with it.. If it aint broke, dont fix it ;)
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You mean just do ABA or BAB of my current routine? Suppose that could work, I do like what I'm doing and yeah, progress isn't bad. I just thought that a 3 day routine might be different?

Delvis said:
Okay, have you attempted to increase the reps / sets at all? Might be worth doing that. Or drop the weight and work up reps again until you reach 60kg. Don't take this the wrong way, but I don't see how your back is rounding so much on 60kg, but as you say, if your core was weak to begin with, it no doubt is just playing catch up.
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It's not rounding loads but enough to be told that it is weak. 60kg might not be much for you but I only weigh ~65kg and am still relatively new to lifting....

Edit - I was lifting 3x8 but lowered it after being told form was poor at higher reps.

Chris1712 said:
Your current routine looks good to me, but Stronglifts would definitely be a great alternative. Squatting 3x a week soon sorts you out :).
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I could just add in another day from my current routine so ABA or BAB.


Any tips on stretches to work the glutes and hams? Currently doing glute raises for glutes and I hams I think are lying down legs out in front and touching toes, also do groin by crossing legs and pushing down with knees.
 
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sigma said:
You mean just do ABA or BAB of my current routine? Suppose that could work, I do like what I'm doing and yeah, progress isn't bad. I just thought that a 3 day routine might be different?
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Yea, pretty much. One week will be ABA and the week after will be BAB and repeat.

Any tips on stretches to work the glutes and hams? Currently doing glute raises for glutes and I hams I think are lying down legs out in front and touching toes, also do groin by crossing legs and pushing down with knees.
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Got access to resistance bands and a hard ball? ;)
 
sigma said:
It's not rounding loads but enough to be told that it is weak. 60kg might not be much for you but I only weigh ~65kg and am still relatively new to lifting....

Edit - I was lifting 3x8 but lowered it after being told form was poor at higher reps.
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Hence my don't take offense comment matey :) But yeah, your own BW will come in to play somewhat.

Anyway, I'm not even deadlifting currently so count yourself lucky :p

Ah yes I remember that being dicussed actually...Perhaps drop the weight down a touch and work on that for a while? I've always worked in a 3x8 format on deads and not had any issues
 
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