*** The 2010 Gym Rats Thread ***

Grip comes in time. There's no quick way of training it - it just takes time. Lots of deadlifts, weight lifting, and some grip strength will help - but also it is just a matter of the size of your hands, and how active you were as a child, climbing trees exercise etc... that's how it develops. Many factors - it's one of the hardest things to train IMO.

Just for a laugh I'm going to see how much I can hold onto without straps one weekend when the rack is empty, and just see what I can hold on to! :D
 
BennyC said:
Was watching the womens powerlifting today in the gym.

16 year old British lass weighing in at around 58KG. Clean & Push Press 103KG!!!!eleventy!!!111!1

This isn't from todays events but her recently I think. Used to be a gymnast apparently. Decent looking too ;) Unlike the Australian lass with the mega hairy arm pits!
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She was on a program about future Olympic stars i think i was around the beginning of the year its amazing how powerful she is, hopefully she'll do well in 2012
 
Dj_Jestar said:
Is that what we call a push press, or clean and jerk (in latter half of the vid)? Is there a difference between the two? :) What about the Snatch? :)
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A Jerk is different from a push press in that a Jerk uses almost every muscle in the body to force the weight instantly upwards (calves are used too). Where as a push press you dip down a little, like a partial squat, and then thrusting the weight up with momentum from your legs you then 'shoulder press' at the same time. Basically a Jerk is a stationary overhead press but isn't using soley the shoulders.

Have a google for the differences as I'm sure there's a better explanation for it! We tried some jerks when I did my Kettlebell training and I could just not get it at all! So many different things to co-ordinate!
 
Dj_Jestar said:
Is that what we call a push press, or clean and jerk (in latter half of the vid)? Is there a difference between the two? :) What about the Snatch? :)
Click to expand...
First part was the snatch and 2nd was C&J.

If you liked it, here's some great weightlifting footage of the 2000 Sydney olymipcs 69KG class.

Snatch portion:


C&J:


Mindblowing stuff!
 
Holy crap, they are INSANE!!!

BennyC, awesome legs man, true inspiration for those of us (including me), who lack in the trotters department!!

May I ask your routine?

ATM im doing;

Squats
Leg Press
Leg Curls
Calve Extensions

and thats my lot, any suggestions?

Tend to stick to 3x8 on everything (which works for size on my upper body currently)

Cheers :D
 
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TommyV said:
Snip
Click to expand...

Volume :cool:

Decent exercises.

Don't forget front squats too.
Deadlifts (back & hamstrings)
Smith squats (strangely) good for going ATG as you can get massive ROM and there's minimal/no load on your core.

Also stance is another one, which is the smith is good as you can put your feet/heels together and really smash lateral quad & glutes.

Again on the press vary your stance. Sometimes feet up high, far apart, close together, down low (not too low though). Make sure you're coming nice and deep on the press too.

Slow negatives as well are good too. Controlled extensions.

I started off with a chap I met in the uni gym. Just crunching out sets of 20 reps on the press. When I first began after 3 sets of 75KG I was spent. Learnt to push through barriers and quite literally ignore the pain! Used to finish with barbell lunge walk, pritty punishing!

In terms of routine I think I mostly favoured ascending pyramids (increasing weight and decreasing reps). And then depending on how I felt drop setting and burning out on a descending pyramid.

I think my most memorable was back squats:

60 x 25
80 x 10
100 x 10
110 x 8
120 x 6
130 x 4
140 x 2
150 x 2
100 x 26
70 x 31

Then onto press, hamstring curls (too smashed for SLDL!) calves and then FST-7 for extensions.

You're legs are massive muscles with insane amounts of endurance so can really take a beating, providing you can take the DOMS! FF measures his leg workouts in volume so however many tonnes you've press/extended/squatted. Obviously 100KG x 10 reps = 1 tonne ;) My current workout (have a pants comercial leg press as opposed to plate loaded so the physics are slightly different) but i'll see about 15-16 tonnes of volume on press alone in 20 minutes flat or less with 60 second rest periods and 10 sets.

Currently working on a sort of modified GVT programme. I had been squatting before that but found myself a bit bored of it and really wanting to isolate my quads so have opted for the press for the duration of this programme. 4 second negatives with a weight I can get around 10 reps with for the first 3 sets and then gradually start to fail earlier and earlier on the remaining 7 sets. Then some extensions 4-5 sets just getting as much time under tension as possible.

Hamstrings get hit with my back day at the moment. All about the range of motion and time under tension! I'm sure others can share some good advice with you too! Took me around 2 years to slap on about 2" to each quad and get a decent squat weight. So be patient but it's quite rewarding. Benefits it'll give you're upper body and other lifts are immense.
 
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Freefaller said:
A good leg work out has more than 20 tonnes! ;) 30T is insane, 30+ tonnes is God-like! :D
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Aye. I think the most I've hit was 33! :eek:

Not far off 20T for just quads at the moment ;) not bad for a 30-35 minute quad workout!

Might do some deadlifts at home for the first time this Sunday. Providing I don't come down with this sore throat/cold I already sort of have! Nose just ran into my mouth, erghhh! I want a new PB before the year is out!
 
BennyC said:
Volume :cool:

Decent exercises.

Don't forget front squats too.
Deadlifts (back & hamstrings)
Smith squats (strangely) good for going ATG as you can get massive ROM and there's minimal/no load on your core.

Also stance is another one, which is the smith is good as you can put your feet/heels together and really smash lateral quad & glutes.

Again on the press vary your stance. Sometimes feet up high, far apart, close together, down low (not too low though). Make sure you're coming nice and deep on the press too.

Slow negatives as well are good too. Controlled extensions.

I started off with a chap I met in the uni gym. Just crunching out sets of 20 reps on the press. When I first began after 3 sets of 75KG I was spent. Learnt to push through barriers and quite literally ignore the pain! Used to finish with barbell lunge walk, pritty punishing!

In terms of routine I think I mostly favoured ascending pyramids (increasing weight and decreasing reps). And then depending on how I felt drop setting and burning out on a descending pyramid.

I think my most memorable was back squats:

60 x 25
80 x 10
100 x 10
110 x 8
120 x 6
130 x 4
140 x 2
150 x 2
100 x 26
70 x 31

Then onto press, hamstring curls (too smashed for SLDL!) calves and then FST-7 for extensions.

You're legs are massive muscles with insane amounts of endurance so can really take a beating, providing you can take the DOMS! FF measures his leg workouts in volume so however many tonnes you've press/extended/squatted. Obviously 100KG x 10 reps = 1 tonne ;) My current workout (have a pants comercial leg press as opposed to plate loaded so the physics are slightly different) but i'll see about 15-16 tonnes of volume on press alone in 20 minutes flat or less with 60 second rest periods and 10 sets.

Currently working on a sort of modified GVT programme. I had been squatting before that but found myself a bit bored of it and really wanting to isolate my quads so have opted for the press for the duration of this programme. 4 second negatives with a weight I can get around 10 reps with for the first 3 sets and then gradually start to fail earlier and earlier on the remaining 7 sets. Then some extensions 4-5 sets just getting as much time under tension as possible.

Hamstrings get hit with my back day at the moment. All about the range of motion and time under tension! I'm sure others can share some good advice with you too! Took me around 2 years to slap on about 2" to each quad and get a decent squat weight. So be patient but it's quite rewarding. Benefits it'll give you're upper body and other lifts are immense.
Click to expand...

Cheers man, very extensive, thank you very very much, I'll up the volume for my legs and will let you know how many T's I whip out, will be happy if I hit 5 tbh!!! lol
 
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