* The 2013 Gym Rats Thread *

wedgie · 24 Apr 2013 at 00:54

I'll bow out to LiE, icecold etc then, they'll know for sure whether it's worth a go.

I personally wouldn't, I'd just stick to a lower weight. We're not talking about a curl where you can easily switch tempo, learn to deadlift at a lower tempo and I suspect you might be fixing your form only at that lower speed.

TheCenturion · 24 Apr 2013 at 01:06

I'll see how it goes at normal speed :

Another noob question: tilting my pelvis posteriorly is achieved by contracting my glutes?

wedgie · 24 Apr 2013 at 01:13

Wait for the guys that know what they're talking about on both mate, I don't know enough to give specific advice so would rather suggest that than just spew out a load of **** that could do you more harm than good.

Begbie · 24 Apr 2013 at 08:12

TheCenturion said:
I'm going to do a low weight anyway. The reason I thought that I should do it slow is so that I can concentrate on the movement pattern fully and remember every single cue.

Just remember a deadlift should be powerful, explosive. Watch Ice's videos on his log to see how he deadlifts, no ****ing about when that goes up.

Going slower may just hinder your form. Go lighter for sure.

icecold · 24 Apr 2013 at 08:21

TC is in a bit of a special situation in which the whole movement pattern isn't coming naturally at all. In this case, and pretty much only this case, it can be useful to do the whole rep slowly so you have time to keep everything in check.

Glute contraction on it's own doesn't necessarily posteriorally tilt the pelvis (try it). Having them active, as well as lower ab bits and glute med., can help stop you from going into APT and lumbar extension.

N19h7m4r3 · 24 Apr 2013 at 09:06

icecold said:
Glute contraction on it's own doesn't necessarily posteriorally tilt the pelvis (try it). Having them active, as well as lower ab bits and glute med., can help stop you from going into APT and lumbar extension.

Spoken for 100% truth. I use to take it all for granted. Now I have to actively think about engaging them all.

Maybe some specific ab work, and glute bridges can help him to get them working right. It certainly worked for my broken self.

tom_e · 24 Apr 2013 at 09:38

Don't make your deadlift too light or your form will probably suffer even more, it's much easier to keep good form when you're working with a decent weight.

TheCenturion · 25 Apr 2013 at 14:12

I'll be lifting 40kg, that's around 70% of my bw so it's not too light but not too heavy

As for fixing lordosis and APT, I'm actively correcting my posture when sitting down. When walking/standing, I'm always contracting my glutes forcefully and trying to tilt my pelvis forward. Also doing core work each night. Started off with deadbugs and planking, also will do ab rollouts when I next get into the gym.

Joined the facebook group too, now just trying to figure out who is who

Delvis · 25 Apr 2013 at 16:10

TheCenturion said:
I'll be lifting 40kg, that's around 70% of my bw so it's not too light but not too heavy

Just make sure the plates are full size, otherwise you'll be deadlifting from a really bizarre low position.

If they aren't full size I'd suggest putting something under the bar to make it the correct height or potentially do it from a rack if possible.

Unless I'm talking shizzle.

King Damager · 25 Apr 2013 at 16:46

TheCenturion said:
I'll be lifting 40kg, that's around 70% of my bw so it's not too light but not too heavy

As for fixing lordosis and APT, I'm actively correcting my posture when sitting down. When walking/standing, I'm always contracting my glutes forcefully and trying to tilt my pelvis forward. Also doing core work each night. Started off with deadbugs and planking, also will do ab rollouts when I next get into the gym.

Joined the facebook group too, now just trying to figure out who is who

Your BW is 57kg? o.O

kd

TheCenturion · 25 Apr 2013 at 17:06

King Damager said:
Your BW is 57kg? o.O

kd

It's around 55 at the moment. But it's going up

King Damager · 25 Apr 2013 at 17:25

TheCenturion said:
It's around 55 at the moment. But it's going up

How tall are you? o.O

kd

TheCenturion · 25 Apr 2013 at 18:05

5'5 I think

Same height as Sachin Tendulkar

LiE · 25 Apr 2013 at 18:22

That's almost as much as my wife weighs, and she's a size 8-10...

FeFiDoh · 25 Apr 2013 at 18:49

Could people post their daily meals/plan in here. Need some inspiration so I can mix it up a little bit.

Last few weeks have been going okay weights are progressing and feeling good doing it. Think I am ever so slightly heavier than I have been before and not gained much body fat either just when I look at myself I don't feel that much different, want gains to be noticeable.

Tenzo · 25 Apr 2013 at 19:10

FeFiDoh said:
Could people post their daily meals/plan in here. Need some inspiration so I can mix it up a little bit.

Last few weeks have been going okay weights are progressing and feeling good doing it. Think I am ever so slightly heavier than I have been before and not gained much body fat either just when I look at myself I don't feel that much different, want gains to be noticeable.

Typical day for me at the moment...

no breakfast

Pre workout - 1 cup of whey + creatine
Post workout - 2 cups of whey + banana
Post workout meal - Turkey steaks with cous cous, fried peppers and onions and feta cheese
Snack - peanut butter and jam sammich
Dinner - 4 egg omelette with cheese, ham, bacon, chilli and peppers + broccoli
Or
Chicken stir fry with loads of veg
Snack - bowl of sultana bran + milk

Edit: should point out I am fasting 8pm till 12

FeFiDoh · 25 Apr 2013 at 19:17

Thanks Tenzo, just reading some articles now for some ideas.
I am creating a google doc with headings for shopping list, breakfast, smoothies, meals and so on, would it be a good idea if I shared this and then people can add stuff to it? Could be a useful list of meal ideas and foods to buy etc.. I can make it public and share the link on here for people to amend.

King Damager · 25 Apr 2013 at 19:18

FeFiDoh said:
Could people post their daily meals/plan in here. Need some inspiration so I can mix it up a little bit.

Last few weeks have been going okay weights are progressing and feeling good doing it. Think I am ever so slightly heavier than I have been before and not gained much body fat either just when I look at myself I don't feel that much different, want gains to be noticeable.

Fajitas - strong chicken/turkey/beef/everything else ratio. But, red onion, pepper, cheese, meat, wraps, salsa sour cream

Burgers - (more carb heavy) - Burger, cheese, onions, mushrooms, a bun, 200-250g of sweet potato chips, plenty of peas and sweetcorn as well

Rice, broccoli, mackerel/chicken

Pasta bake - strong meat ratio again - but, macaroni cheese with broccoli, mackerel and chorizo. This tends to be strong very much in mackerel, chorizo, and assorted cheeses.

Chicken thighs (3 - BBQ peri peri sauce), sweet potato chips, veg.

Nothing else comes to mind right now.

kd

grudas · 25 Apr 2013 at 19:28

FeFiDoh said:
Could people post their daily meals/plan in here. Need some inspiration so I can mix it up a little bit.

Last few weeks have been going okay weights are progressing and feeling good doing it. Think I am ever so slightly heavier than I have been before and not gained much body fat either just when I look at myself I don't feel that much different, want gains to be noticeable.

it takes months for things to be noticable

snap a pic of your back, front, bicep, legs etc once a month at the same time and after 6 months or so compare month 1 with month 6 and you'll see the difference if you're working out properly

FeFiDoh · 25 Apr 2013 at 19:28

I shall post this up so if people want to add it they can and hopefully get a bit of a community acquired resource for people.

https://docs.google.com/document/d/1qIZWFGlZSF8bpu0Dfc8PpGgiIE0DU9KfqR3Evg4eNSg/edit?usp=sharing

*** The 2013 Gym Rats Thread ***

* The 2013 Gym Rats Thread *