*** The 2010 Gym Rats Thread ***

PAz said:
What program you following in that time then?
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Hi mate sorry didn't see this reply.

Well I was going to follow this

http://strongestman.org/?p=123

So mon and sat would be chest/tri
Wed/Sun - would be Back Bi and legs.

Speaking to a few friends who compete and will get a confirmed training but will be following my current

Chest/Tri
Back/Bi
Legs
Shoulders

until the end of the month then will go from there with my new program :)

Got chest and tris tonight going to try for 130k for 5x5 bench and 1/4 rack push for 210k (hit 200k last week on this)
 
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cHk4 said:
Hi mate sorry didn't see this reply.

Well I was going to follow this

http://strongestman.org/?p=123

So mon and sat would be chest/tri
Wed/Sun - would be Back Bi and legs.

Speaking to a few friends who compete and will get a confirmed training but will be following my current

Chest/Tri
Back/Bi
Legs
Shoulders

until the end of the month then will go from there with my new program :)

Got chest and tris tonight going to try for 130k for 5x5 bench and 1/4 rack push for 210k (hit 200k last week on this)
Click to expand...


so you'd reccomend chest/tri?

confuzzled :confused:
 
DarkShadow said:
Haha this!

Nightmare, how's you training/recovery going bud?
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Hey mate, you're back I take it? Don't over take me yet :p

Training and recovery is a mess at the moment.

Went for an MRI last week and they say everything looks normal. Although I'll find out today when I grab those dumbbells for chest later today.

I was told I have to wear an elbow wrap so I went and got one. Haven't tried it yet. Will have to see how things go.

So far I've only managed 140kg on squat and 170 on deadlift. 2-3 months of nothing takes its toll. Also Since I've been back to training I constantly have entire weeks off for medical crap :mad:

My college gym finally got another 2 25kg plates, so there's no excuse for me not hitting 200kg by December.

Going to be very hard to get it all done and do my final year.

I shall prevail though, time to put those "big" guys to shame again :D
 
TommyV said:
so you'd reccomend chest/tri?

confuzzled :confused:
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Like I said - Try stuff...Try chest with tri's the chest with Bi's the other, see if things work better one way or another...

People have different workouts for a reason, purely because it works for them.

If I hammer out barbell bench press, I cant work my tri's effectively afterwards due to the barbell motion in bench press.

So hey :)
 
PAz said:
Wouldnt you be better off with a proper PLing program if you are competing?
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Well I was only going to compete in the bench ( 160k now wanted to get to 170-180k ) and felt the link I gave would help me acheive that. However now I'm entering all three I'm going to re assess my routine. Most of my compounds/big lifts are 5x5 but it's what I'm going to talk to the guys I know about. Although I feel the chest/tri with squat/deads would be good it might not be that good! Will have to look into it a bit more.

About chest and tri's. I find my tri's are always mullered after heavy bench but I still try and train them even though I need my mate to spot me :D
 
TommyV said:
so you'd reccomend chest/tri?

confuzzled :confused:
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Both can work well but in different ways.

Working tri's after chest means they are already working hard before the specific tri exercises. It means that you wont be able to do the weight that you can on a different day to chest.
In a lot of cases this doesnt matter, because the intensity is still high.

However, from my own body I know that heavier weights work better for me, meaning tri's being done on a different day to chest.

As ever, different things work for different people, try something for a while then change it if its not working :)
 
cHk4 said:
Well I was only going to compete in the bench ( 160k now wanted to get to 170-180k ) and felt the link I gave would help me acheive that. However now I'm entering all three I'm going to re assess my routine. Most of my compounds/big lifts are 5x5 but it's what I'm going to talk to the guys I know about. Although I feel the chest/tri with squat/deads would be good it might not be that good! Will have to look into it a bit more.

About chest and tri's. I find my tri's are always mullered after heavy bench but I still try and train them even though I need my mate to spot me :D
Click to expand...

You should look at WSB if you are competing imo.

Just FYI - Two dudes at my place compete in bench only competitions and they bench 3 times a week. BTW I recognise your pic from UK Muslce - YetiMan right?
 
Morba said:
Both can work well but in different ways.

Working tri's after chest means they are already working hard before the specific tri exercises. It means that you wont be able to do the weight that you can on a different day to chest.
In a lot of cases this doesnt matter, because the intensity is still high.

However, from my own body I know that heavier weights work better for me, meaning tri's being done on a different day to chest.

As ever, different things work for different people, try something for a while then change it if its not working :)
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Cheers all again once more!!

Highly appreciated, i'm still learning and have been doing it a couple of years! argh!
 
PAz said:
You should look at WSB if you are competing imo.

Just FYI - Two dudes at my place compete in bench only competitions and they bench 3 times a week. BTW I recognise your pic from UK Muslce - YetiMan right?
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WSB mate what's what?

That's interesting about the three times a week. In ways I want to enter just bench but feel I have so much more to give on DL/Squat once my form is down.

Yes PAz mate that's me :)

Thanks for advice also btw.
 
cHk4 said:
WSB mate what's what?

That's interesting about the three times a week. In ways I want to enter just bench but feel I have so much more to give on DL/Squat once my form is down.

Yes PAz mate that's me :)

Thanks for advice also btw.
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WSB - westside barbell.
Might also be worth looking at smolov, i think most people use the idea for squats, but a few people have done it with bench.
Or go with something like the ed coan calculator - http://www.joeskopec.com/edcoanbench.html
 
Freefaller said:
That's impressive benching. Never got on with incline barbell benching. Heck even for flat bench that's good stuff. I think I'd struggle with 5 reps @ 100kg now :/
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Tbh I only really do incline movements at the moment as my middle/lower overpower my upper chest size wise. So just trying to add more mass onto the upper chest. Im just picky lol.

Not done flat bench in a LONG time lol.
 
B1C3P said:
Tbh I only really do incline movements at the moment as my middle/lower overpower my upper chest size wise. So just trying to add more mass onto the upper chest. Im just picky lol.

Not done flat bench in a LONG time lol.
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I just don't bench really anymore. I'm just being pedantic, but you do know there is no "upper" or "lower" pec right? :) I find doing a lot of heavy shoulder work and dips tends to target the chest in such a way that a bit of DB work or flies covers the rest. Each to their own though! I've never been able to do 45 degree @ 120kg! In fact I struggled at 100kg! But I hate bench so I tend not to do much of it.
 
Freefaller said:
I just don't bench really anymore. I'm just being pedantic, but you do know there is no "upper" or "lower" pec right? :) I find doing a lot of heavy shoulder work and dips tends to target the chest in such a way that a bit of DB work or flies covers the rest. Each to their own though! I've never been able to do 45 degree @ 120kg! In fact I struggled at 100kg! But I hate bench so I tend not to do much of it.
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IMO there is an upper and lower, chest has seperations, every muscle has seperations. Thats like saying theres no upper abs or lower abs, or theres no upper back or lower back or whatever really. So many ways to hit the muscle so many different fibers...

Really what a lot do is in incline movements is incorporate the front delt so the upper chest isn't taking into full effect. People with a lagging upper chest you can tell as their pecs tend to "sag".

On incline movements you'd be surprised how much an incline you actually need, people over-exagerrate way to much and therefore incorporate the front delt etc... a slight incline maybe 30 degree max is ok.
 
And chances are you can do the weight, you just don't want to. Something called "hidden" strength, big big believer in all of it. Many people get to the zone where it hurts or it's heavy and they say NO because they don't like the pain...

Someone to push you helps greatly, for example without my training partner I reckon leg day would be a mess. He helps push me on leaps and bounds, shouts and swears at me, slaps me etc. So that 10 reps I do on the squat and I think thats me done suddenly becomes 15 reps.

But unfortunatly a lot of people don't have the luck of training in a proper bbing gym or having an ace training partner so don't have someone there to motivate them etc... fitness gyms are garbage negative atmosphere.
 
B1C3P said:
IMO there is an upper and lower, chest has seperations, every muscle has seperations. Thats like saying theres no upper abs or lower abs, or theres no upper back or lower back or whatever really. So many ways to hit the muscle so many different fibers...

Really what a lot do is in incline movements is incorporate the front delt so the upper chest isn't taking into full effect. People with a lagging upper chest you can tell as their pecs tend to "sag".

On incline movements you'd be surprised how much an incline you actually need, people over-exagerrate way to much and therefore incorporate the front delt etc... a slight incline maybe 30 degree max is ok.
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There is no upper abs - it's one muscle dude. And nowt wrong with an opinion, just don't get it mixed up with fact.

Ah I thought you meant a proper 45 degree incline, but yes it does put more effort on the shoulders at that angle.

You don't need to do incline though, dips and flies target the chest if you want shape - however i agree for strength a good barbell incline helps.
 
B1C3P said:
And chances are you can do the weight, you just don't want to. Something called "hidden" strength, big big believer in all of it. Many people get to the zone where it hurts or it's heavy and they say NO because they don't like the pain...

Someone to push you helps greatly, for example without my training partner I reckon leg day would be a mess. He helps push me on leaps and bounds, shouts and swears at me, slaps me etc. So that 10 reps I do on the squat and I think thats me done suddenly becomes 15 reps.

But unfortunatly a lot of people don't have the luck of training in a proper bbing gym or having an ace training partner so don't have someone there to motivate them etc... fitness gyms are garbage negative atmosphere.
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I know all about the mental/psychological sides of training. :)

I just have no inclination for benching. :)

You're right though having a good training partner does help - however I'm good at motivating myself, which is something I'm lucky for. :)
 
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