For the gym rats

Morba · 9 Jul 2006 at 16:42

nice

ive just got back into both squats and deads, most i can manage on deads if 80kg atm, fingers give way after 6 reps. will get better tho, as i know its my grip thats lacking rather than not being strong enough to lift more!

hoping to squat 100kg tomorrow, 2nd session of squats

Chong Warrior · 10 Jul 2006 at 15:34

Morba said:
nice
ive just got back into both squats and deads, most i can manage on deads if 80kg atm, fingers give way after 6 reps. will get better tho, as i know its my grip thats lacking rather than not being strong enough to lift more!

Have you tried changing your grip? With a double overhanded grip I struggle once I hit 100kg on dead's, but changinging to an alternate overhand/underhand grip makes 100kg very easy.

^TANK^ · 10 Jul 2006 at 17:19

Morba said:
nice

ive just got back into both squats and deads, most i can manage on deads if 80kg atm, fingers give way after 6 reps. will get better tho, as i know its my grip thats lacking rather than not being strong enough to lift more!

hoping to squat 100kg tomorrow, 2nd session of squats

If its your grip thats holding you back maybe it would be an idea to get some straps!

Chong Warrior · 10 Jul 2006 at 17:21

^TANK^ said:
If its your grip thats holding you back maybe it would be an idea to get some straps!

Boooo!!

Maybe use a belt aswell stop your lower back getting stronger while you're at it

/sarcasm

Morba · 10 Jul 2006 at 17:51

rofl, no point considering straps.
split grip would be an idea.
tbh it was wrong of me to do the deads after doing bent over rows (olympic bar), that wouldnt of helped.

going to redo my routine i think!

oddjob62 · 10 Jul 2006 at 21:28

Chong Warrior said:
Boooo!!

Maybe use a belt aswell stop your lower back getting stronger while you're at it

/sarcasm

There's nothing wrong with using straps. As long as you are not using them INSTEAD of training your grip.

thebrasso · 10 Jul 2006 at 21:53

Well I've been training pretty regular since December 2005.

Because of a muscle imbalance and too much running last year I had very little strength. I've now bulked from 13 stone 10 to 15 stone 5. I've also done a lot of correctional exercises given by a physio involving lying on flat benches using light weights and lots of stretches.

My benchpress was 35kg max when I started, I'm now doing at least 55kg for three sets of five reps or a 70kg max (with the bar as well as that weight in plates).

My squats have come along, going from 50kg to 75kg for sets of five reps. Maximum is around 110kg at the moment.

I'll be happy when I can bench my own weight, so a lot of hard work ahead for me.

Edit: For now I'll stick with the weights routine, and increase my cardio to two one hour sessions a week (interval training using treadmills and rowing machines).

I'll also get into running a few times a week...

Chong Warrior · 10 Jul 2006 at 23:25

oddjob62 said:
There's nothing wrong with using straps. As long as you are not using them INSTEAD of training your grip.

Maybe not if he'd been deadlifting for years and had tried everything else but now his grip was the only thing holding him back from really going for some serious weight.

He's lifting 80kg and is just using the standard double overhand grip... surely you aren't telling me he should be resorting to straps already?? Just changing grip has allowed me to lift another 50% and still counting.

and I do consider deadlifting as training your grip, don't you?

Morba · 11 Jul 2006 at 00:11

not sure if it was a good night at the gym or not this evening. did squat 100kg, wanted 6 reps, got 3 clean and 2 pretty damn crap reps, thought it best not to try a 6th rep. after that the session just seemed limp. 90kg was a clean set of 8 reps.

had to do 2 sets of leg press before my squats as some inconsiderate git was using the olympic bar to do bicep curls. no weight other than the bar.

as always tho, if i struggle to walk up and down stairs in the morning, ill know it was a good session!

going to change leg days to:

squats 3x8
deads 3x8
standing calf raises (dedicated machine) 3x10
shrugs (using the standing calf raise machine) 3x10

that should be more than enough once i start to consistently perform reps well.

my grip - will get better the more i do. ive also started to substitute the hanging leg raises on elbow pads with hanging raises from a chin bar. hanging my 19stone (ive lost near on 3 stone in 6 months!) frame at the end of a session will definitely help

^TANK^ · 11 Jul 2006 at 00:53

Chong Warrior said:
Boooo!!

Maybe use a belt aswell stop your lower back getting stronger while you're at it

/sarcasm

I deadlift 210kg 10 reps x1 set without straps, then 260kg 5 reps x2 sets with straps, then 310kg 2 reps x2 sets with straps. I have very good grip and generally only use my straps when i get tired. And i always wear a belt safety first you only get one spine!

Chong Warrior · 11 Jul 2006 at 01:43

^TANK^ said:
I deadlift 210kg 10 reps x1 set without straps, then 260kg 5 reps x2 sets with straps, then 310kg 2 reps x2 sets with straps. I have very good grip and generally only use my straps when i get tired.

Again as with oddjob's comment, you have to take what I said in the context of the thread... the guy's only lifting 80kg!!! without meaning to sound like I'm dismissing Morba's lifts but that's a light weight for deadlifts, you can't go recommending straps and belts at this stage otherwise he's going to miss out on some seriously important basic strength gains in his grip and lower back... not good.

If you don't agree why don't you use straps then when lifting 210kg? that's a helluva lot of weight!!!

^TANK^ said:
And i always wear a belt safety first you only get one spine!

Yeah safty first but again you're lifting a LOT of kilo's there. Did you wear a belt before you could lift 100kg? bet you didn't

^TANK^ · 11 Jul 2006 at 02:11

Fare enough, point taken, and ive always used a belt unless im warming up with just the bar.

Duradrum · 11 Jul 2006 at 08:32

Morba said:
going to change leg days to:

squats 3x8
deads 3x8
standing calf raises (dedicated machine) 3x10
shrugs (using the standing calf raise machine) 3x10

Hi dude, just wondering, you do deadlifts on the same day as legs? Is this the 5x5 routine? Deadlifts are a great back lift, but doing squats on the same day as back is a lot of work for the body! Unless, they are stiff leg deadlifts?

Morba · 11 Jul 2006 at 10:06

sorry yes, SLDLs. normal deads on back day.

Morba · 11 Jul 2006 at 10:55

Chong Warrior said:
without meaning to sound like I'm dismissing Morba's lifts but that's a light weight for deadlifts,

Dont worry about that, i know its a light weight myself

I know your not dismissing it :]

^TANK^ · 11 Jul 2006 at 16:15

Morba everyone has to start somewhere.

Morba · 11 Jul 2006 at 16:23

indeed, just a case of making one part catch up with the other so that more progress can be made.

young lad · 11 Jul 2006 at 20:47

How do you work out your body fat?
Also what would you class a godo work out like say 10x each dumbel weight untill you crnt go any higher and curl bar 10x untill you crnt get any higher in weight or?

Morba · 14 Jul 2006 at 14:35

body fat is worked out by a few ways.

machine (not that reliable)
calipers (reliable)
floatation tank (very reliable).

deadlifts - 100kg for 8 reps. grip is getting stronger, had more in me i know, but will haveto progress as my grip allows

^TANK^ · 14 Jul 2006 at 16:39

Nice one mate keep up the good work!