*** The 2012 Gym Rats Thread ***

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I try to remember to brace the core, especially for that last set, it doesn't feel very strong though :( and it has never experienced anything like 75kg before so it was a whole new territory, the first rep was a pretty sketchy! A "whoa" moment :o

I've only read one article about the core so will have a look at the one you recommended - is that the one where he starts on the floor near a wall?

Thanks
 
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I've been roped into some sessions with mates at The Boxing Clinic (http://theboxingclinic.com/). Had the first one on Monday and my serratus are still experiencing DOMs like I spent an hour doing chins! Good vibe there though and a bit of a wake up call fitness wise.
 
back in the gym this week after 2 weeks kayaking in french alps

Tried a new black bar in the gym and it has more gnurling in it, result from powercleans was insta cut open shin! Soldiered on and managed 80kg powerclean then optimistically failed 90kg (not too surprised...)

also did
120kg*2*8 rep deadlifts
60kg*2*5 hang clean to push press (dont think Ive ever pressed this much above head before!)
and lots of other stuff..

Any tips not to cut shins (long trousers I guess?)
 
sigma said:
I try to remember to brace the core, especially for that last set, it doesn't feel very strong though :( and it has never experienced anything like 75kg before so it was a whole new territory, the first rep was a pretty sketchy! A "whoa" moment :o

I've only read one article about the core so will have a look at the one you recommended - is that the one where he starts on the floor near a wall?

Thanks
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I was looking for it earlier but couldn't see it for some reason. This is the one:
http://www.tonygentilcore.com/blog/what-balls-in-your-pants-can-tell-you-about-breathing-patterns/

Yeah you'll find that it is actually harder at first but it's just because your body isn't really used to it. It's the biggest thing I can recommend for someone to do though. It's awful how few people use their core in the right way and it is the reason that so many people get back injuries. Something like 80% of people have some sort of spinal injury that they may not even know they have. Don't let this scare you off though, just make your core something that you work every day. I don't mean do planks and roll outs all the time I mean focus on having your core properly activated at all times even when you are sat down or walking around. If we were taught this stuff when we were younger we would be much better in every way.

Kelly Starret also has some nice videos about bracing and neutral spine mechanics.


The Craig said:
back in the gym this week after 2 weeks kayaking in french alps

Tried a new black bar in the gym and it has more gnurling in it, result from powercleans was insta cut open shin! Soldiered on and managed 80kg powerclean then optimistically failed 90kg (not too surprised...)

also did
120kg*2*8 rep deadlifts
60kg*2*5 hang clean to push press (dont think Ive ever pressed this much above head before!)
and lots of other stuff..

Any tips not to cut shins (long trousers I guess?)
Click to expand...

Long socks are your friend ;).
 
So god damn knackered this morning, just feel dead to the world. Would having stuff before bed actually help this? Or is it purely due to diet and how things are currently.

As a side note...What a pants session last night
 
Could just be coincidence mate, everyone around me seems the same at the moment! Was a struggle getting out of bed for me this morning lol
 
I'm the same this morning, seems like a very very mild cold which would make sense as my house mate has looked like the walking dead for the last 10 days.
She's very annoyed I haven't ended up the same way and never seem to get sick :D
 
Anyone know any of the main supermarkets that sell brown rice in larger then 1kg quantity, and also anywhere that sells 10kg sacks of sweet potato? getting annoying stocking up on 4-5 1kg bags of rice, and going in and buying 3kg of SP's per week!
 
Just a thought, how much does a calorie restricted diet (1800 off days/2000 on days) impact on strength gains? - as I'm kinda looking forward to losing the excess fat & starting the bulk/shred phases (to make more consistent gains).
 
Well, it'll impact but to what amount no idea :p

I'm currently progressing on a cut, but going by yesterdays session i'm going to hit a wall soon enough I think
 
elmarko1234 said:
Just a thought, how much does a calorie restricted diet (1800 off days/2000 on days) impact on strength gains? - as I'm kinda looking forward to losing the excess fat & starting the bulk/shred phases (to make more consistent gains).
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I am currently on a cut, and i think 5 weeks in my progress has stagnated a little, however i am not looking for progress during this cut just to stay the same

current RM's are

Deadlift 150
Squat 150
Bench 100 ( generous here with the depth of the 100 :s)

on monday i DL'ed 130x3x3 and 140x3 and it all felt pretty comfortable, so i wouldnt call it progress but havent lost anything as far as i know.

Think my most recent squat session as well i blitzed 140 x2 or 3 at the end of my squat work.

Bench is a little flagging but i expected this after hammering it 2x per week on the bench for the last 16 weeks to hit a pretty intense target for me lol
 
Just wondering all...

I currently do Chest on Thursdays, then Back and shoulders on Fridays...Should I consider moving the chest day so that I don't get the shoulders worked twice in a row effectively? I know it shouldn't be being used THAT much on chest days, but there will be some involvement...
 
elmarko1234 said:
Just a thought, how much does a calorie restricted diet (1800 off days/2000 on days) impact on strength gains? - as I'm kinda looking forward to losing the excess fat & starting the bulk/shred phases (to make more consistent gains).
Click to expand...

You need a calorie surplus to gain, and a calorie deficit to cut. There is a VERY narrow margin that will permit both, but you'll need a very, very good understanding of your own body and nutrition to achieve it. It's not impossible, as FreeFaller will attest to (he's done/been doing it for ages) but it certainly isn't easy to get to grips with.

But to answer your question directly, no, you will find it very difficult to gain on only 2000kcals a day.
 
?? You don't have to grow to gain strength. Plenty of lifters can stay in the same weight category but gain strength. It's not all about mass :)

progressive overload should still be possible as long as you have the energy to give the right intensity when it comes to lifting and rest and eat well enough during recovery.
 
Morba said:
?? You don't have to grow to gain strength. Plenty of lifters can stay in the same weight category but gain strength. It's not all about mass :)

progressive overload should still be possible as long as you have the energy to give the right intensity when it comes to lifting and rest and eat well enough during recovery.
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I believe he's specifically on a deficit though, so you would think strength would drop if you don't work towards hypertrophy?
 
If strength and hypertrophy were dependant on one another, powerlifters would be bigger than bodybuilders, which they're not
 
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