*** The 2012 Gym Rats Thread ***

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Couldn't help it, sorry :o a bogey back would certainly be interesting though!

I will try and raise the camera next time.

The main concern is the very beginning of the lift. Shouldn't be any movement in the lower back/lumbar from what I'm told.
 
Form actually looks reasonable from there, as dev said its hard to see how form really looks as the angle is probably making things look worse.

I have stacked weights before or used a nearby bench and a couple of weights as a rest if no one is about to ask ;)

As for myself today first day in the gym since last Thursday, DIY projects sucking my time at the moment but they have to be done!

Everything is feeling felt heavy today, combination of diet and added stress/energy sapping work around the house.

Squats
Bar x 10 kept core tight and surprisingly felt good, have been working hard on form since I last did just bar squats so happy with this.
60x6 80x5
100x5 100x5 110x4 110x4 really worked in hitting good depth today and didn't use my belt

Bench
Bar x 8 40x 7 50x6
60x5 70x5 75x5 80x3

Overhead press
Bar x5 30x5
45x6x3

RDL
Bar x8
60x8x3

All in all feeling drained, but pleased to be back in the gym after an unwelcome break :)
 
sigma said:
Why isn't it necessary? I tried 5 mins on the rower today but stopped after 3 because it was getting into energy sapping territory.

Deads today were pretty **** :( despite being the heaviest I've ever lifted (67.5kg for all 3 sets) they didn't feel all that heavy but my form was all over the place. I was bracing the core and trying to hump the bar as if my life depended on it but I can still feel that it's not right.

http://s896.photobucket.com/albums/...=view&current=2012-06-26deadlift675kgset1.mp4

http://s896.photobucket.com/albums/...on=view&current=2012-06-26deadlift675set2.mp4

http://s896.photobucket.com/albums/...ction=view&current=2012-06-26deadliftset3.mp4
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You're almost there mate!

As you lift the bar you have a lovely flat lumbar (success!), but it all goes wrong when you lower the weight. Notice how you have to reset your lower back on every rep.

As you start to lower the bar, think about sticking your belly and chest out and moving your arse backwards. Don't let your knee come forwards yet and keep sitting your arse back. Keep the bar against your legs and as the bar goes past your knees you can let your knees come forward. When the bar hits the floor you should be more or less in the perfect position to start your next rep.

Essentially, don't start the descent by bending your knees and letting them move forwards.
 
Oh, I see!

To be honest I was really thinking about the drop down. Thinking back now, I was so concerned about the lift that I didn't really put much thought into the return.

Is the lift part OK now? It didn't feel amazing, I could feel different parts of my body working as I was lifting.

If the lift part is OK then I will be like -> :D

Thanks once again for the feedback, I shall persevere.
 
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I can't tell if it's 100% perfect, but you're moving in the right direction and it's a vast improvement on your previous videos. Even if there is some lumbar movement on the way up, the fact that it isn't visible on the video is improvement.

Sooner or later it will just click.
 
Cool! Well it's pretty much all down to your advice so I must thank you and will continue to update with more videos.

On a side note, I wondered why you apologised in advance in the mobility thread....then I started rolling on the foam and realised why :( seems to have worked though, just need the lacrosse ball to arrive now.


One last thing - how's the humping?
 
It's entirely down to you learning how not to mess your lumbar spine up ;)

Bar humping is also much improved, but priority 1 is always a stable lumbar.


...and yeah, TFL soft tissue work isn't even the worst one :(

:D
 
Does anyone else yawn in the gym?

I find myself yawning sometimes. Having had a quick Google, it appears that lack of oxygen can cause this?
 
Back to reasonably heavy benching tonight but the conditions were horrific and I nearly paid the price. It was so hot and humid the mirrors had steamed up and the floor was flooded with sweat. On my 7th set my right foot slipped which caused me lose tightness and drop the weight straight on to my chest. Don't appear to have caused myself any damage but it happened too quick for my spotter to catch it and he ended up falling forward and tea bagging me :(
 
Ouch PK, that sounds nasty! You'll probably feel it in the morning :)

Saytan, deadlifts are very very rarely performed correctly. I have to block it out now in the gym because it gets to me how many people do it wrong.
 
Skillmister said:
Steedies legs are so pumped they've pushed his peanut testes up into his stomach :eek:
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cena_whistling_gif.gif
 
Steedie said:
Remember kids, pre workouts or pump products on leg day are a bad idea

:(
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Rofl! Please do explain?

EDIT: Just read :p

Well, it was chest tonight...And I have to say, I'm dead pleased. Did 47.5KG x 10 x 3, and it went up, no issues with my shoulder really. The 15KG DB went up on incline, and the 7.5's on the flyes went up with little issue to my shoulders to.

So, thanks icecold for actually reminding me to properly pin my shoulders back, this has helped my shoulder pain this week around, so hopefully it continues. On top of that, the lifts felt a touch easier.

And thanks to Monkee for reminding me to take proper rest periods. That's helped as well.

Oh, and the CGBP went up a lot easier as well.

:D

So yeah, roll on next week for hopefully more goodness.
 
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sigma said:
Couldn't help it, sorry :o a bogey back would certainly be interesting though!

I will try and raise the camera next time.

The main concern is the very beginning of the lift. Shouldn't be any movement in the lower back/lumbar from what I'm told.
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:D Indeed!

As has been said, looks a lot better to me. Get the camera up a bit so we can see your back at more of a level angle.

It's all about keeping tight, all you have to do is relax for a split millisecond and it all goes to pop. Keep it up mate :)
 
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