*** The 2012 Gym Rats Thread ***

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Quick session smashed out

Squats
Bar x some 60x8 80x6
100x5 100x5 110x5

OHP
Bar x5 35x5
45x5x3

Bench
Bar x some 40x8
60x8 70x6 75x5 80x5

RDL's
Bar x some
60x8x3

Quick session, a bit rushed, need to get back on it 4 days a week :)
 
Re: the bench. Dave Tate recommends that a spotter should always help unack the bar in such a way that the person lifting underneath can stay set up properly, as the act of unracking the bar solo with big weights can undo all the tightness/set up of getting into it in the first place.

My gym's bench has no hooks, it's just sort of an upward slanty thing and because I'm smallish and have short arms, I'm almost at full extension holding the bar and sliding off the rack doesn't seem to mess anything up. I see everyone else benching so badly though (legs waving in the air, arse off the bench, spotter doing half the rep) and they're way stronger than me... typical.
 
On the note of seeing others doing better than I - my new nemesis is "Furious Pete". A competitive eater and he looks like this:

24wd9fl.jpg


I weep :(
 
Dj_Jestar said:
On the note of seeing others doing better than I - my new nemesis is "Furious Pete". A competitive eater and he looks like this:

24wd9fl.jpg


I weep :(
Click to expand...

Heh, he probably just fasts for 24hrs before/after (and possibly another day later that week) gorging himself. Harmless way to make up for massive over-consumption of food (see Eat. Stop. Eat).
 
He has his diet plan and everything else on line (furiouspete.com) and is happy to assist others in achieving their goals.

But No, he is my nemesis. :mad:
 
Supposed to be deadlift day but after working up to 160x3 (was planning on going up 10k and doing triples until I fail) my lower back just felt like it was dead. Too much deads lately I think lol.

BOR
100x10 (5 normal + 5 fast from floor) x 2
110x10 as above
120x2x5

Db rows
42kg 3x15 fast reps, get your sweat on!
50kg 2x5 fast singles

Iso lat pull down
100x10
110x5
120x5
130x5
140x5

Not the session I wanted, wanted 210/220x3 deads lol
 
Week 3 - Deadlifts:

107.5x5
122.5x3
137.5x4

Didn't go as well as I wanted them to :(. Going to finish off deload next week and tweak the Deadlift portion like people suggested.

Assistancce:
Chin/Pull ups
DB Row - Finished off with a speed reps with Fat Gripz on.
 
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KK lifts rounded at upper back ;)

read an interesting article that proposed that we are stronger in this position than flat backed. Will see if i can find it.
 
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