*** The 2012 Gym Rats Thread ***

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Syla5 said:
i can rep out the sets without a problem, its the quality of the rep that i am not happy with. Also the volume falls away significantly. usually something like 10 8 5 on 3 sets.
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Then go 8 8 7 instead. Really important to not go to failure on your first set.
Best way to improve number of reps is to add in some really slow negatives at the end.

Also make sure you have the right grip, see here
http://www.youtube.com/watch?v=wE3uyUlQoP0&feature=endscreen&NR=1

I was doing this automatically when jumping to grab the pullup bar on the first rep and always was able to do more reps then when I was reaching for something to grab it.
 
Cristian said:
Then go 8 8 7 instead. Really important to not go to failure on your first set.
Best way to improve number of reps is to add in some really slow negatives at the end.
Click to expand...


problem is i am looking to do HST and 8 8 7 doesnt fit with the requirement to do 15 or 10 rep sets on weeks 1-2, 3-4. I suppose i should have said that in my original post :p


Will watch the vid when i can as at work at the mo.
 
Oh then get yourself a bench to step on and simply do 15xslow negatives x3 sets. If it's too easy then 15xnegatives + 10/20kg weight on you. It will be great for the future as your grip will get used to the weight, etc.

I'll take negative pullups over pull-downs on any day. This is of course my opinion. :)
 
gym today and went with a mate. Also had a scoop of his jack3d haven't used it in ages

Threw up 160 for 5 reps on the deadlifts :) (need to start doing more mixed grip deadlifts)
 
Deadlift day today but I've went off my diet so bad over the weekend by camping going on a camping/drinking trip and having barely any sleep. Not sure if I should go or not, maybe I have to sweat it out but I highly doubt I can reach my 5/3/1 week 2 goals :(

I'll see how I feel in the next few hours and I will just dose up with caffine and beast through!
 
well ordered some glucosamine see if it helps my battered old knee's and other joints as after fridays pb squats it took 2 days of rest for them to stop aching :S
 
Have you checked your form, and are you drinking plenty of water (and I do mean water, not other drinks) ?

Reason I ask is unless you are lifting a Serious Amount of Weight™ you won't need glucosamine or other tabs, and the fault is more probably because of either/both of the above.
 
its a long time complaint thanks to many years of rugby and american football. as well as being rather large.

gotten worse the last few months after going down in training and banging my knee all the docs have said is load up on painkillers.
 
GAC said:
well ordered some glucosamine see if it helps my battered old knee's and other joints as after fridays pb squats it took 2 days of rest for them to stop aching :S
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It won't. Get some videos up and ask for a form check. Also get some neoprene knee sleeves for a bit of support and warmth (though warmth obviously isn't needed much this time of year).
 
Squats:
70x5
90x5
105x5
120x5
140x5

OHP:
30x5
40x5
47.5x5x5
40x8x3
40x4

Kroc Rows:
50x15x3

Cable Pushdowns:
60x15
60x12
60x10


Squats were hard.
 
After a week off, I got back in the gym today and did some volume. Pushed myself too hard and my body let me know. After my last working set of squats I felt like I was going to puke. The rest of the workout didn't really turn into much.

This happens now and again after a break I find, I always seem to forget to take it easy for the first few days :p
 
Well HST prep still under way, day 2 of 15's and I must say front squats were interesting

I don't have the flexibility to hold the bar in place with my hands although I did try, using the crossed arm method it was pretty stable but after 10 reps the bar was starting to slip, chalk might be required next time!

Is it unreasonable to do normal squats on HST every day?
 
Decided to go to the gym and push on. Managed 150x5 deadlift no problem on my last set then done 160x1 for fun :D I may be able to hit 3xBw! All the core work and mobility is really helping but I cannot for the life of me keep my chin tucked on heavy sets, If I try my body wants to lean foward and that puts more pressure on my back :(
 
thanks for the advice guys but as far as my right knee goes according to the docs iv damaged it over the years and have arthritis and fluid on it. left ones fine, only the right one aches for a while afterwards when i push a bit harder.

maybe should have pointed out when i say pb i mean over reps god knows what my 1 rep maxes are as iv never really chased them, always been happy enough being able to rep more than a single max lift.

il slap some vids up eventually, just have to get in the gym early one morning when its quiet as theres a few women who do actually venture in the free weights room and id rather not get barred for accidently catching them in the video :P

picked up the glocosamine in the hope it will help a bit rather than going down the docs route of pain pills as id rather leave that till as late as possible. all the docs say is to manage it the best i can. (yeah the nhs as usefull as ever)
 
Syla5 said:
problem is i am looking to do HST and 8 8 7 doesnt fit with the requirement to do 15 or 10 rep sets on weeks 1-2, 3-4. I suppose i should have said that in my original post :p


Will watch the vid when i can as at work at the mo.
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You'll be better off with pull downs with the way HST works, it's much easier to keep the progression consistent.

Save pull ups for a rep phase where you can add some weight every session.
SMed said:
Squats:
70x5
90x5
105x5
120x5
140x5

OHP:
30x5
40x5
47.5x5x5
40x8x3
40x4

Kroc Rows:
50x15x3

Cable Pushdowns:
60x15
60x12
60x10


Squats were hard.
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Looking sweet. What are your short term goals now? Big ass squat on the cards?
LiE said:
After a week off, I got back in the gym today and did some volume. Pushed myself too hard and my body let me know. After my last working set of squats I felt like I was going to puke. The rest of the workout didn't really turn into much.

This happens now and again after a break I find, I always seem to forget to take it easy for the first few days :p
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Squat induced chunky yawn will ruin your gains bro, best stop squatting!

Today was ridiculously hot in the gym, so I had slight sun burn from the weekend and epic ball soup making for an interesting session.

Managed to squeeze in a few sets of curls though, obv. FF would be proud.
 
The gym and real life.

Pretty much got a slap in the face today from the real world.

Long story but I will try and cover it off.

I work 8-4 then head to the gym then head home for 6:15
My wife works 8:00-6:30 (self employed child minder)

We have a 4 1/2 year old daughter who has become very difficult at home, only
Due to having to vi for attention from her mum.

Selfish me is going to the gym 4 nights a week. I need to stop this and do something that means I can go home at 4 and look after our daughter to help out more at home.

Thinking of either stopping the gym altogether or training in the mornings.
 
icecold said:
Looking sweet. What are your short term goals now? Big ass squat on the cards?
Click to expand...

I'm just letting my squat do what it wants for now. I'm focusing on my OHP which has always been notoriously low compared to my other lifts. But my next goal is a 220kg deadlift. Which means adding on another 20kg to my PB, but another 30kg to where I am at the moment.
 
My OHP is shocking, I think it's currently not much more than half of my bench. Considering that my shoulders are finally reasonably healthy it's probably time to get cracking with it.

Having said that, I can't really programme for it as a primary lift because my bench is also ****.
 
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