*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
http://www.fitspacegyms.co.uk/find-gym/nottingham/
If it's anything like the one in Lincon it'd be *the* best place to train. Yes if it is like the one in Lincoln it's full of meat heads on gear however the atmosphere & self/friendly competition is brilliant. And it's cheap as too!
OT:
Just got back from a chest & tri's session. Had been doing 5x5 on flat bench @ 105KG until the week before last when I got them all out, so on Monday I upped it to 107.5KG and fell 2 reps short on my last set. However today I got them all out
and probaly could have got another out on my last set. Very pleased with my quick progression!As I progressed through each set it seemed to get easier and easier and I seemed to be releasing more and more power. Could really feel it targeting pecs with minimal shoulder involvement. 110KG x 5 x 5 on Thursday!
20th June
Squat :: 87.5kg 5,5,5
Flat Bench :: 62.5kg 4,4,4
Deadlift :: 110kg 5
Squats were good. I've widened my stance quite a bit and now my glutes are coming into the lift far more and as a result my form is much better. Knees are not caving in. I will have to deload my bench now. I think I've got 5,5,5 in me but the last rep would be a real challenge and its not safe for me to try it without a spotter. Deadlift was sweet.
Squat :: 87.5kg 5,5,5
Flat Bench :: 62.5kg 4,4,4
Deadlift :: 110kg 5
Squats were good. I've widened my stance quite a bit and now my glutes are coming into the lift far more and as a result my form is much better. Knees are not caving in. I will have to deload my bench now. I think I've got 5,5,5 in me but the last rep would be a real challenge and its not safe for me to try it without a spotter. Deadlift was sweet.
Hi folks. I have been lurking in this thread for some time now reading peoples progress so i thought i would post my own story and expeariences!
I have been training now for about 6 years on and off, but mostly off if i am honest. Made great beginer gains to start but then i wasn't consistent enought in getting my arse to the gym so i struggled to progress. In 2006 i hit the gym in a big way and reached new heights on all my lifts but between 2007 and the end of 2009 i slipped back into my old habits.
But this year i have really hit it hard again and i have been making solid progress equalling and surpassing my previous pb's.
I will never be a body builder although i do try to follow what i eat and get enough of the right foods but just enjoy going to the gym and moving weights and getting new pbs.
At christmas I got myself a copy of the starting strength book by Mark Rippletoe and I have been basing my workouts on what he suggests for a pull, push & legs day. My typical workouts look like this:-
Pull:-
Deadlift - 10,8,6,5,5,5
Seated row - 10,8,6,5,5,5 or 10,8,8,8
Pulldowns - 10,68,6,5,5,5 or 10,8,8,8
Barbell curls - 8,8,8
Push:-
Bench - 10,8,6,5,5,5
Standing press - 10,8,6,5,5,5
Incline dumbell press - 10,8,8,8
Skull crushers - 8,8,8
Legs:-
Squats - 10,8,6,5,5,5
Hamstring curls - 10,8,8,8
Calf raises - 12,12,12
Leg press 10,8,8,8
I have been making some decent size and strength gains sticking to this routing since the begining of the year. My current lifts for the compunds are:-
Dead lift 150 x 5 have pulled 160 for 2 but aiming for 180
Bench press 110 x 5 aiming for 130 - 140
Squat 100 x 5 shockingly bad but thats a result of neglecting legs all those years ago. Aiming for 140
Standing press 50 x 5 aiming for 60 - 70
Anyway, let me know what you think
I have been training now for about 6 years on and off, but mostly off if i am honest. Made great beginer gains to start but then i wasn't consistent enought in getting my arse to the gym so i struggled to progress. In 2006 i hit the gym in a big way and reached new heights on all my lifts but between 2007 and the end of 2009 i slipped back into my old habits.
But this year i have really hit it hard again and i have been making solid progress equalling and surpassing my previous pb's.
I will never be a body builder although i do try to follow what i eat and get enough of the right foods but just enjoy going to the gym and moving weights and getting new pbs.
At christmas I got myself a copy of the starting strength book by Mark Rippletoe and I have been basing my workouts on what he suggests for a pull, push & legs day. My typical workouts look like this:-
Pull:-
Deadlift - 10,8,6,5,5,5
Seated row - 10,8,6,5,5,5 or 10,8,8,8
Pulldowns - 10,68,6,5,5,5 or 10,8,8,8
Barbell curls - 8,8,8
Push:-
Bench - 10,8,6,5,5,5
Standing press - 10,8,6,5,5,5
Incline dumbell press - 10,8,8,8
Skull crushers - 8,8,8
Legs:-
Squats - 10,8,6,5,5,5
Hamstring curls - 10,8,8,8
Calf raises - 12,12,12
Leg press 10,8,8,8
I have been making some decent size and strength gains sticking to this routing since the begining of the year. My current lifts for the compunds are:-
Dead lift 150 x 5 have pulled 160 for 2 but aiming for 180
Bench press 110 x 5 aiming for 130 - 140
Squat 100 x 5 shockingly bad but thats a result of neglecting legs all those years ago. Aiming for 140
Standing press 50 x 5 aiming for 60 - 70
Anyway, let me know what you think
Soldato
Nice lifts, whats your BW? Also looks like a good routine but im sure someone more knowledgeable will be along shortly
Just got back from a reasonable session. Chest/shoulder/tri day, can no longer lift my arms
Only problem i seem to have is by the time i was on like my 4th or so set of chest i find i can get the first 4 reps out really easy then suddenly my arms just stop working and without a spotter i can only manage to squeeze out another 2 reps. No idea whats going on here and if thats the norm? But thats even after dropping the weight a fair amount.
Anyways bodyweight up to 67.5 now so thats +1.5kg in 2 weeks. Diet seems to be going well.
Just got back from a reasonable session. Chest/shoulder/tri day, can no longer lift my arms
Only problem i seem to have is by the time i was on like my 4th or so set of chest i find i can get the first 4 reps out really easy then suddenly my arms just stop working and without a spotter i can only manage to squeeze out another 2 reps. No idea whats going on here and if thats the norm? But thats even after dropping the weight a fair amount.
Anyways bodyweight up to 67.5 now so thats +1.5kg in 2 weeks. Diet seems to be going well.
Caporegime
Are you breathing consistently? If you are holding your breath at all, even just for a second or two whilst starting the push, you'll drop your energy levels very quickly.
Caporegime
300KG?!
He's a monster! 
I can just about do 50kg+BW (150kg altogether) for reps, so 300kg would be insane!
I can just about do 50kg+BW (150kg altogether) for reps, so 300kg would be insane!
Soldato
Are you breathing consistently? If you are holding your breath at all, even just for a second or two whilst starting the push, you'll drop your energy levels very quickly.
Hmm i'm not sure. I'll check next time
That's it, I'm done squating on that ******* piece of ***** smith's machine in my gym.
The angle that bar comes down at is so damn large that before I'm even parallel all the weight has shifted to my toes.
If I stand further forward to compensate I have to lean back about 20-25cm before I'm under the bar. Barely feel any leg activation and it wrecked my lower back.
If I try standing the opposite direction all of the weight pushes down unto my lower back and neck, I'm basically doing retarded Good Morning.
Hell the incline legpress gives far more activation...
AH! So ****ed off, worst gym session in months! A 110KG squat on that is harder than a 140 at my college gym's old smith's which came down striaight.
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The angle that bar comes down at is so damn large that before I'm even parallel all the weight has shifted to my toes.
If I stand further forward to compensate I have to lean back about 20-25cm before I'm under the bar. Barely feel any leg activation and it wrecked my lower back.
If I try standing the opposite direction all of the weight pushes down unto my lower back and neck, I'm basically doing retarded Good Morning.
Hell the incline legpress gives far more activation...
AH! So ****ed off, worst gym session in months! A 110KG squat on that is harder than a 140 at my college gym's old smith's which came down striaight.
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I hate hate hate hate hate smith machines for squatting, so I totally sympathise mate.
Hope you get to squat on a decent cage/rack, though you may have to drop the weight a bit initially
Hope you get to squat on a decent cage/rack, though you may have to drop the weight a bit initially
Caporegime
Can't wait to train my chest tonight, it's been pretty strong recently even with 2 weeks out.
Do what I do and boost of an olympic bench & walk backwards to clear the bench buying my powercage soon so I no longer have to do this!
I do squat on the smith sometimes after my back squats but i have my feet right out in front and together and come down so my bum actually touches the floor and then push from there, not a great deal of glutes but find it really smashed my quads. Similar to an ATG front squat but my back is completely straight due to the nature of the smith and parralell to the bar runners.
buying my powercage soon so I no longer have to do this!I do squat on the smith sometimes after my back squats but i have my feet right out in front and together and come down so my bum actually touches the floor and then push from there, not a great deal of glutes but find it really smashed my quads. Similar to an ATG front squat but my back is completely straight due to the nature of the smith and parralell to the bar runners.
Sadly we don't have an olympic bench, that's what the smith's is for aswell.
Such a damn mess, the gym instructers sympathise with me and want proper olympic equipment but since the gym is part of the hotel the owner refuses to.
Since it could be a health and safety issue if someone hurts themselves with free weight squats and bench.
Such a damn mess, the gym instructers sympathise with me and want proper olympic equipment but since the gym is part of the hotel the owner refuses to.
Since it could be a health and safety issue if someone hurts themselves with free weight squats and bench.
Associate
Switched to Stronglifts 5x5 today. Have been going to the gym since early Feb. when my focus was mainly cardio. Now I am much more interested in weight training. Have been doing a 3-day split with my training partner but we have both decided to give stronglifts a proper go. Day 1 went pretty well, still got a couple of minor technique issues to sort out on the squat but I'm almost there I think. I think we're gonna video ourselves next time.
My goal is to get to bodyweight squats! (85kg) Come on!
My goal is to get to bodyweight squats! (85kg) Come on!
Have you considered dumbell squats? holding 50KG in either hand and squatting would place a lot of stress on the shoulders & traps no doubt so something like a bulgarian split squat might very well be a good alternative.
Don't be put off by the fact it's uni-lateral, this is good. It'll also help improve knee stability and stability/balance on the hold. As your only working one leg at a time you need significantly less weight to achieve as good a workout. If you fancy challenging your core more you can hold all the weight on one side so that your core is working to counterbalance. Don't lean to the side so that your spine is out of allignment, just enough weight to tax it slightly more whilst maintaining good form.
Sets of 20 @ 16KG per leg x 5 sets, done with a kettlebell was enough to make me respect that exercise!
On the topic of legs I invited an old friend from secondary school/sixth form to train legs with me today. He had never trained legs or squatted before and considering that he didn't do too badly and had reasonably good form. Tight hamstrings causing his pelvis to tuck but nothing that can't be worked on. Did pritty well actually, a reasonably low volume workout but I made sure he's going to hurt tomorrow
I did like the look on his face when I put 150KG on the bar! I was nice enough to show him some stretches at the end. Aren't I kind?
Easily managed 5 reps of chins with 30kg round my waist. I reckon 40kg will have some reps in it too. Quite happy with that. 130kg chins basically!
Had a go with some fat gripz today - wow, what a difference that makes, and the forearm pump is intense! Love it!
Managed to push 235kg up again on my 6th set of deads, before 155kg dropsets of 8 reps.
Strength is staying with me. I'm happy.
Had a go with some fat gripz today - wow, what a difference that makes, and the forearm pump is intense! Love it!
Managed to push 235kg up again on my 6th set of deads, before 155kg dropsets of 8 reps.
Strength is staying with me. I'm happy.