*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
Soldato
Rep range 5x5, recovery 60s probably (apart from deads/squats, they're hella hard.) Tempo I've never really measured but I do slow controlled negatives.Looks alright to me mate, depends entirely on the rep range, tempo, sets, load, frequency etc?
I did something similar during my cut.
Got everything covered though
Should be spot on then mate. I'd expect predominatly strength increases on a routine like that. Assuming you'll be doing 1 day on 1 day off?
If you wanted to work it so that you cut up a bit more you could just drop the load & increase the volume or frequency with some nice slow (4 second) negatives and you should find it's a bit more aerobically taxing and your calorie expenditure increases and you might cut up a little bit depending on diet etc.
Benny - have you found that using grippers has helped at all?
I don't have much of an issue with grip strength, but I'm wondering whether or not they would be helpful?
I don't have much of an issue with grip strength, but I'm wondering whether or not they would be helpful?
I think they have, though I haven't used them soley. I think you can use them two ways, squeezing with your forearm and squeezing with your hand so it can be a bit hit and miss. Either way it's deffinatley working something!
I posted links earlier on where you can get a set of 4 for £50 I think. Can't fault the build quality or grip
if you've got some spare cash might well be worth a shot if you find your raw grip is near it's limit at the moment.
Soldato
Would be doing it mon/wed/fri hoping to up the strength a bit and slowly cut down, will start running again next week (~3 weeks off from shin splints) and I'll also do 15-20 minutes cardio at the end of push/pull days.
As for diet I haven't really broken down macros or anything but I eat a lot of good clean food, the main vice which ruins it would be alcohol when I go out
.
Soldato
i'm looking to do some olympic style lifts, where should i begin?
Soldato
Soldato
What's people's opinions on hack squats ?
Well obviously they're ***** compared to back/front squats, but is it a worthwhile alternative when the weight is too much to get above your head ?
Had a serious back session today, hammered the deadlifts good and proper managed 2x2 100kg, well chuffed on such a high from that !
Well obviously they're ***** compared to back/front squats, but is it a worthwhile alternative when the weight is too much to get above your head ?
Had a serious back session today, hammered the deadlifts good and proper managed 2x2 100kg, well chuffed on such a high from that !
Soldato
i meant like clean and jerk
I'd want training by a professional or somebody who has competed as an olympic lifter.
The jerk is a quite complex movement, we tried it on a KB training day and I just could not for the life of me get the sequence right. It's not a push press either!
It depends what you aims are, if you just want to try olympic lifting thats kool, if you're looking to build mass or add strength there are easier options and easier lifts.
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Man of Honour
It seems a little bit odd to just focus on that exercise, do you have a good overall base to build on because as BennyC says it's not an easy exercise to master? However there's a description of how to perform it with a very short clip on Exrx. I'd also recommend that you get shown by someone who knows precisely what they are doing though.
What's people's opinions on hack squats ?
Well obviously they're ***** compared to back/front squats, but is it a worthwhile alternative when the weight is too much to get above your head ?
Had a serious back session today, hammered the deadlifts good and proper managed 2x2 100kg, well chuffed on such a high from that !
I wouldn't call them **** compared to front/back squats. They're just different and different isn't a bad thing. They're hard and hit the quads a lot. If you haven't got a power rack and can't get the bar above your head with the weight needed to squat (which should be the case for everyone really!) then they are second to none.
you need someone to teach you really. lots of people think they are cleaning correctly when all they are doing is a bad reverse curl and will injure themselves eventually.
they are very technical lifts but they are awesome. jerking 100kg+ makes you feel good
Soldato
cheers, I've been benching, squatting and deadlifting just wanted to try something different, I think I'll have to get a coach, but wouldn't know where to find one haha
Soldato
Scales put me at 67.2kg just now. Thats up 1.2kg from last monday, sounds unlikely? Have been eating tons though.
Man of Honour
I'd think it was quite possible, whether that is mainly added muscle or not is another question entirely. However as long as your lifts continue to go up then you're probably on the right lines.
Soldato
I'm hoping its mainly muscle If i start to look chubby in a couple of weeks ill have a switch around.
If i start to look chubby in a couple of weeks ill have a switch around.
Soldato
Its very possible the scales went up 1.2k. Thinking you are gaining ~60 kilograms of muscle a year, that's not 
there are useful videos on youtube, but nothing can compare to having some where there.
practise streching so you can get a real nice grip.