*** The 2010 Gym Rats Thread ***

BennyC said:
I used to squat using an olympic bench as my 'squat rack'. Worked quite well as I was just the right height for the hooks.

Walking back and forth with weight is a bit of a pain though. It is of course quite dangerous to have no catches, no spotter and no safety floor. Also boosting 140KG off an olympic bench and walking back with it is quite tricky and tiring in itself.

You might find you can pick up an olympic bench on the cheap, cheaper than a new squat rack. It won't be adjustable but could always pop it on breeze blocks if you've longer legs/torso. Just an idea :)

Also while I remember there's an article somewhere where somebody made a powercage out of scaffolding which worked very well and was very cheap. I think another member here made some dipping bars in a similar fashion.
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How does that work? The bench being used as a rack? :p

I know a friend who has said he may help me make a rack if I pay him...but to be honest I'd rather something a bit more 'professional', or at least on something that has been tested with a maximum weight :)
 
Delvis said:
How does that work? The bench being used as a rack? :p
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Sit on it facing backwards, so you would be looking at your spotter (if you were benching). Then 'shimmy' fowards under the bar so it's in the correct position on your traps/delts. Bring your feet as far foward as you need to to be in the correct position to boost. depending on the contrustion of the bench and where the beam runs under the head end it may obstruct your shins and make the boost a bit more 'good morning' orientated.

I know a friend who has said he may help me make a rack if I pay him...but to be honest I'd rather something a bit more 'professional', or at least on something that has been tested with a maximum weight :)
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Yeah, I can understand wanting the re-assurance it's tested to X amount of weight! I've seed wooden power racks too!
 
BennyC said:
Sit on it facing backwards, so you would be looking at your spotter (if you were benching). Then 'shimmy' fowards under the bar so it's in the correct position on your traps/delts. Bring your feet as far foward as you need to to be in the correct position to boost. depending on the contrustion of the bench and where the beam runs under the head end it may obstruct your shins and make the boost a bit more 'good morning' orientated.



Yeah, I can understand wanting the re-assurance it's tested to X amount of weight! I've seed wooden power racks too!
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Ahhhh okay, makes sense....I don't have a BB 'attachement' :p It's just a bench...literally.

But yes, I'd rather know it wasn't going to break on me...I trust him, he's welded parts of his car shut and gone mountaineering basically in it :p So it's more than safe...just, yeah.

EDIT:

Shoulders tonight :)
 
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Freefaller said:
Start going heavy SPW - less reps, but really heavy. Lots of sets of 2s and 3s. :cool:
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I'll have to have a think about that, I could probably do with changing it up so I may collar you next time I see you to help sort out a plan if you're not too busy then. :)

N19h7m4r3 said:
Oh it's Semi Pro Waster....I though the W might be for W***ker :mad::D:p

Haha, just kidding of course...

Please don't smash me, I'm still injured. :(
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You're not the first person to change my name around. :p semi-pro wrestler seems quite a common one and if you've ever met me you'll know that a wrestler is about the last thing I look like. :D
 
I've been leaving my headphones at home whilst training with a modified version of GVT, well using some bits of it! and as such have to listen to the total numpties in there. Taking them with me next time, that or ear plugs.

Quite obviously asking people what they're training when you've just sat there chatting to them for 6 sets you might have got the hint!

Chest and Back are not 'the big ones' in reference to training sessions.

Yes an hour and a half of pressing on chest is too long.

And yes if you continue to sing random parts of songs I will skewer you with the olympic bar!

/rant.
 
I must be a bit ill or something because today I did my deadlifts and nearly blacked out, I was stumbling all over the place feeling dizzy and feint so I had to sit down for a few moments and quit for the day. Never had that happen :(
 
Captain Planet said:
I must be a bit ill or something because today I did my deadlifts and nearly blacked out, I was stumbling all over the place feeling dizzy and feint so I had to sit down for a few moments and quit for the day. Never had that happen :(
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:eek:

Crikey, hope you're alright now? I know what it's like to be dizzy / blackout / have migraines so I feel for you :(
 
Ah yes..And shoulders were just for me!

Started out with some seated shoulder presses, started on 20kg, then 25, then 30....Only managed 1 @ 30kg sadly (haha...was amusing...my face must have been priceless :D

So notched it down to 25kg to do a few, thenback to 20kg to finish off so I didn't feel totoally disheartened...Can't wait till I can do 30kg fluidly for several reps.

Then worked on the front / lateral side raises...Did a low warm up rep or two then did 7.5kg per arm x 10 x 2 on both (Lateral raises really slack here)
Lowered it down to 5kg per arm x 10 x 3.

Then went on to some rear flys, 7.5kg per arm x 10 x1...Follwed by 5kg per arm x 10 x 2.

And as I didn't fancy it on the DL day I did some 5kg calf raises.

Not too bad, shoulder day is always more of a struggle...Feeling the burn so all good :D :)
 
If you're feeling feint when deadlifting you're either unwell or aren't breathing properly during your lifts.

Exhale during the lift, but more importantly inhale between reps!
 
I made my own squat and bench stands as it happens ;) Nothing special but they hold the weights perfectly, Although yes walking back and forth a few steps to be clear of them does get on my nerves on occasion :( Probably not the safest way to do it either but it works for now.

Finally got around to making a decent flat bench a couple of weeks ago to go with the squat /bench stands ;) Actually I'll throw a couple of pictures up when I get chance :D
 
BennyC said:
I used to squat using an olympic bench as my 'squat rack'. Worked quite well as I was just the right height for the hooks.

Walking back and forth with weight is a bit of a pain though. It is of course quite dangerous to have no catches, no spotter and no safety floor. Also boosting 140KG off an olympic bench and walking back with it is quite tricky and tiring in itself.

You might find you can pick up an olympic bench on the cheap, cheaper than a new squat rack. It won't be adjustable but could always pop it on breeze blocks if you've longer legs/torso. Just an idea :)

Also while I remember there's an article somewhere where somebody made a powercage out of scaffolding which worked very well and was very cheap. I think another member here made some dipping bars in a similar fashion.
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I do the same using my Oly bench.

Set the racks as high as they will go, put the bar on it and walk under it. Works fine, I'd just prefer a rack!
 
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Walk in, feet where my shoes are, 100kg on the bar and its been fine!

PS. I'm 6'2 so you have to bend under the bar slightly but still works fine! Just wish I had spotter catches or something similar! lol
 
Im finding t-bar rows the muts nuts for mass building on the back. Did deadlifts > tbars > varation of pull down in back workout tonight and pretty damn intense, lats are coming right out and thickness adding on. Which is surprising as my eating is poor at the moment lol.
 
B1C3P said:
Im finding t-bar rows the muts nuts for mass building on the back. Did deadlifts > tbars > varation of pull down in back workout tonight and pretty damn intense, lats are coming right out and thickness adding on. Which is surprising as my eating is poor at the moment lol.
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I found that too last time I did them....Just my BBell is screw fit..So its an arse taking off all the weights :p
 
Delvis said:
I found that too last time I did them....Just my BBell is screw fit..So its an arse taking off all the weights :p
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Nytmare that, my gym is decent in equipment aspect, proper bodybuilding gym, no cardio etc lol. But has t-bar row mount in the floor so no problem there and all the bars you need and all the plates and dumbbells you would ever need. I wouldn't go back to a fitness gym ever tbh, poor atmosphere. I would like my own gym to train myself yeah, but I've become accustomed to training with my training partner whos a big bodybuilder so in my gym everyone gives each other encouragement...

It's what you need to get out those extra reps and thats what counts. Most people here that train theirself or say in fitness gym, yeah sure may lift heavy but I bet anything they aren't training to their full potential and there is plenty of gas left in the tank, more reps to be pumped out, more weight to go on! Thats how you break boundaries in your training. Intensity is key.
 
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