*** The 2012 Gym Rats Thread ***

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I did some Back/Biceps work yesterday, but I felt really weak. I dropped the weights to ensure 100% form was maintained.

BB Dead lifts: 5x60kg, 5x70kg, 5x80kg, 5x80kg, 5x90kg;
BW Narrow-grip pullups: BWx8, BW+5kgx8, BW+5kgx8;
BB Bent over rows: 60kgx8, 60kgx8, 60kgx8;
Seated Rows: 80kgx8, 80kgx8, 80kgx8;
ez bar curls: 26.5kgx8x3.

I got a video of the dead lifts, so I'll upload it when I'm back in as it needs editing because it's got a load of frames on it that I don't need which waste space.

David
 
Chris1712 said:
Another good point! I do DB seated, OHP in a rack. I've never tried BB seated but I'm interested to give it a try now, see how much of it is core/stability rather than my OHP technique.
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Another point of seated press is your able to bring the chest in more easily. I would be suprised however if you couldn't do more weight on your OHP was the 47.5 for reps or a rm?
 
Squats:
40x5
60x5
90x5
120x2

OHP:
30x5
40x5
42.5x5
42.5x5
42.5x5
42.5x5
42.5x4

Deadlift:
70x5
110x5
140x3
160x1
175x1
190x1
165x3x3

Cable Pushdowns:
70x12x3



Was a bit annoyed not to have gotten 190kg last session, so I did it today. Thumbs are ****ed.
 
Going on holiday tomorrow, my strongman god (dan) said not to worry too much about training, just eat lots. Well, I'm going al inclusive, so great advice!

Weight today 124kg. Not expecting to put much on as it's 40o in turkey atm so will be sweating like mad, also will be in the pools loads so expecting to be burning kcals like mad all week.

Then once back only have 2 more decent sessions before my comp! Eek! Nerves setting in now :(
 
Colleague made me laugh earlier....He was using the gym and doing some curls - then said "i best not work my arms to much im playing bowls over the weekend".....

So i said work your legs then. :o

All i got back was: "Nah, my legs are big already"
 
I had a Leg/Shoulders workout today. I took it a little easier on some of the exercises as I wanted my form to stay 100%.

BB Squats: 70kgx5, 80kgx5, 90kgx5, 90kgx5, 100kgx5;
BB Calf Raises: 70kgx5, 80kgx5, 80kgx5, 80kgx5, 90kgx5;
Seated Calf extensions: 20kgx5x5;
BB SLDLs: 60kgx5, 70kgx5, 70kgx5, 80kgx5, 90kgx5;
DB Goblet Squats: 55kgx5x5;
DB Step-up Lunges: 2x12kgx5x5 each leg / DB Jumps (with stepper): 2x12kgx5x5;
DB Shoulder press/Front raise/side raise: 2x12kgx8x3;
Plate pinch-grip Shrugs: 2x10kgx8x3, 2x15kgx8x3, 2x15kgx8x3;

I decided to drop the weight by 50% on the step up lunges so I could combine these with DB jumps on the stepper. It made for a more tiring workout, so I thought that was a good thing. I reached a plateau with 2x25kg plates and I wasn't making any progress, so I thought I would go back a few steps and shock my muscle in some other way. I was inspired by Freefallers' seated jump up exercises I suppose.

I also combined the shoulder press/front raise/side raise for my shoulders before doing my pinch-grip shrugs.

Squats were parallel throughout and goblet squats my bum was touching my ankles, so form was good there too.

I still weigh between 76-81kg so I think I need to add some almonds to my diet.

David
 
Tip for you for Front Squats, ditch the crossed arms approach. It's a flawed grip choice because it encourages you to bend you upper back and lean forward, very bad. I know it's hard but believe me it's well worth learning the clean grip. By using this grip and pushing your elbows up, it automatically forces your chest out and up and stops you tipping forward with the weight as you get heavier.

Try it now and you'll see what I mean :)

Muscle ups are impressive, well done. I've just realized the new gym I joined today would allow me to attempt one of these, might try it next week.
 
After doing some work in the garden (moving 800kg of timber) I have come to the following conclusion:

Screw the physio and her 'no squats' rule. Resuming full stronglifts + rowing tomorrow or Monday (garden dependant :p)

Time to shine :)
 
Psymonkee said:
After doing some work in the garden (moving 800kg of timber) I have come to the following conclusion:

Screw the physio and her 'no squats' rule. Resuming full stronglifts + rowing tomorrow or Monday (garden dependant :p)

Time to shine :)
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Good luck getting back on it dude, would rowing be the best cardio choice while rehabbing from back issues?
 
Aye i wouldnt do rowing personally as cardio, atleast for a little while....

And thats coming from someone who has had back issues :p
 
I have a question about clean grip for front squats, doesnt your bicep get in the way? ive been trying to copy the grip to find the mobility problem that causes me not to be able to do clean grip and i struggle to touch my own shoulder due to my bicep? Now being big but not massive-big id be surprised if it was only me asking this question
 
Ultra_Extreme said:
I have a question about clean grip for front squats, doesnt your bicep get in the way? ive been trying to copy the grip to find the mobility problem that causes me not to be able to do clean grip and i struggle to touch my own shoulder due to my bicep? Now being big but not massive-big id be surprised if it was only me asking this question
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I can understand what you mean, but it shouldnt be that much of a problem really

Are you bending your hands back enough? Finger tips being used or your whole hand? It also helps to stick your chedt out i think, almost tilt it, but not so you put your back in a compromising position.

There was a vid a couople of pages back <<<
 
Ultra_Extreme said:
I have a question about clean grip for front squats, doesnt your bicep get in the way? ive been trying to copy the grip to find the mobility problem that causes me not to be able to do clean grip and i struggle to touch my own shoulder due to my bicep? Now being big but not massive-big id be surprised if it was only me asking this question
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Even if you injected your biceps with Synthol and bloated them to 25" you still shouldn't have any problem. All I do is use the fingers tips of the middle 3 fingers to hold the bar on my shoulders. With elbows elevated high enough it's more than enough to keep the bar in place. I will add here it took me many, many months of frustration to master the clean grip front squat.... also it hurts at first until you get the flexibilty in the forearm and wrists. There were times I'd though I'd injured myself stretching too much.
 
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I had this problem as well - it happens because my grip is too narrow, not because biceps are that big.

If you look at people who clean heavy weights their grip is wider so the forearm goes on the outside rather than trying to go through the bicep.
 
my arms wont bend like that, can you fellas who struggle do straight arm curls? If i curl with a straight bar i get horrible lateral torsion on my elbows, im wondering if this is related
 
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I need a new routine bored of mine and I need to incorporate some mobility exercises as well. Scapular pressups, shoulder stretches, supine bridge and some core work.

Mon
Bench press 3x8
DB/BB Incline 3x8
Flyes 3x8 or dips 2xfailure?

Military press 3x8
Lat raises 2x10

tri extension 3x10
straight bar pulldown 2x12

Finish with my scapular pressups, planks, YTWL and some basic yoga stretches for lower back and legs (postie so on feet for hours!)

Wed
Deads 5x5
Wide grip pullups 2x failure
Low cable rows or db rows 3x8

seated incline bb curls 3x8
preacher curls 2x10

BB Shrugs 2x10

Finish with some basic yoga stretches for lats, middle of back and legs. Scapular pressups and YTWL stretches again and probably some hanging leg raises

Friday
Supine bridges 3x8/10 to get my glutes activated
5x5 squats
Leg extension / leg press superset 3x12/8
Hamstring curls 3x8
BB lunges 2x10
Calf raises probably go high here and 2/3 x 20

Finish with various stretches for hams/quads/hip flexors/scapular pressups/core work and some back stretches.

Will also try and work in some foam work when I get home after work on my days off.

How does that sound?
 
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