*** The 2010 Gym Rats Thread ***

Deadlifts today. Grip wasn't having any of it for 170KG :( so had to strap up. Never realised how much easier it makes the lift! Chugged along upto 190KG which puts me 15KG away from my PB after 4 weeks back on the deadlift. 220KG is within my reach but I don't think it will be RAW unfortunatley.

It's not massively important to me as long as I do still have a reasonable level of grip strength. But will of course be working on my grip as always and lifting unassisted where possible.
 
Awesome 5x5 day today, Managed a PB and also my goal deadlift weight of 170GK ;) only 1 lift though not 5x1 (Still happy) just wanted to 3x1 or even 5x1 but totally happy all the same.

Squats have stalled at 135KG three times now which was to be expected :( It's nice to keep chasing numbers upwards but it had to end eventually :p Luckily my goal was to go with the program and get 1.3BW :D so I managed to squish that one too a couple of workouts previously.

Bench is my weak point though, Stuck on 80KG for a few weeks now and even after a couple of de-loads I haven't managed to add any further weight to my lift so I am thinking it may even be my diet (not eating enough) although I have put on a couple of pounds of weight myself in the last few weeks ;) So I suppose it could just simply be my terrible sleeping pattern? I don't know but in all honesty I am not worried, It's just something else to figure out :D
 
odevans said:
As long as you lift unassisted as much as you can, then your grip will improve on its own. So I found anyway.
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This is what I'm hoping now I have some decent chalk I can do some proper static holds and make use of my grippers 100lb, 150lb, 200lb, 250lb. Can hold the 200 closed for quite a while at current.
 
odevans said:
Have you ever tried putting rack pulls into your routine? I found they helped a lot with my dl. You could also try getting (if you don't already) some bands.
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Yeah I do, but not often, it's a good bit of training. However, I find generally it's the initial movement off the ground I lose my confidence in. I can rack pull 270+ but that's relatively high off the rack. I have bands too so if I really wanted to I could start hammering the deads training, but I love to do everything so I can't focus on one thing too long!

I will progress though I'm determined! :D

BennyC said:
This is what I'm hoping now I have some decent chalk I can do some proper static holds and make use of my grippers 100lb, 150lb, 200lb, 250lb. Can hold the 200 closed for quite a while at current.
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It does take a while, it's also slightly genetic too - but I do train a lot of grip work - it gets easier the more you do.
 
Did my deadlifts earlier, like i said aiming for new pb at 162.5kg for 1 ended up pulling 170 for 3 :/.

I prefer to train my deadlift raw all the time, I'm of the opinion that it will reduce the chance of my grip being the determining factor. However I do train my grip quite aggressively: raw dealift and superset weighted pull ups (with a 30s hang at the end of each set) with bent over row with bar resting on fingers. I find it really works for me which is good because I don't get on with static holds.
 
Weve just had a Torzo Grapler put into our gym, seems fantastic to me but cant find much online, are there any routines or just go for as long as you can?
 
I'm thinking of experimenting with a new workout. I WILL break the 500KG barrier before this year ends and I feel DL is the key in that happening.

How does deadlifting 3 times a week (5x5) sound?
 
DarkShadow said:
How does deadlifting 3 times a week (5x5) sound?
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Like probaly a bit too much.

Probaly find doing 5x5 or 3x5 once a week, powercleans once a week and SLDL & hip/core work once a week should be enough to help you increase your lift. Got the strength aspect covered, the explosive power from powercleans and then just bringing your core & hamstrings up with some SLDL and core specifics.
 
Well I took my new foudn gym buddy through a leg work out last night and I was right - he doesn't train legs as much as he should! When he started the session with "I don't actually train my legs that much", I knew he was in for some fun :) He's actually bigger and stronger than I am (I can probably only bench 55 - 60kg on a barbell where as he can comfortable do 80kg), but he said the most he's ever done before on a squat is 80kg, and he normally just does 3x8 at 60kg. So seeing as I was leading, I decided to take us through:
Squats
20kg x8 (warm up)
40kg x8 (warm up)
60kg x8
70kg x8
80kg x8
85kg x5

Leg Press
80kg x 15 (warm up - he actually wanted to start at 40kg but I wasn't going to go that easy on him)
120kg x12
160kg x10
200kg x5 (proper dead at this point)
100kg x20 (he got to about 3 and proudly stated "this is well easy compared to the last set" - he took that back once he realised just how hard the 10th rep was!)

Then the usual leg extensions and leg curls, then I did bicep curls and preacher curls before calling it quits :) All in all, felt like an awesome session - I'm starting to enjoy legs!
 
DarkShadow said:
I
How does deadlifting 3 times a week (5x5) sound?
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I know its very different but there's a guy in my gym, big powerlifting guy, and he trains bench 6 times a week sometimes but most of the time its about 4 times a week. He benches 180 :eek:.

I know deads are different cause its much more of a full body thing. I would probably be inclined to something like BennyC suggested do deadlift once powercleans once and SLDL aswell. That way there is some difference in your training.
 
BennyC said:
Like probaly a bit too much.

Probaly find doing 5x5 or 3x5 once a week, powercleans once a week and SLDL & hip/core work once a week should be enough to help you increase your lift. Got the strength aspect covered, the explosive power from powercleans and then just bringing your core & hamstrings up with some SLDL and core specifics.
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I've been squatting and deadlifting heavy to get my strength back up from the 6 week break I had. I think I'm happy to give this a crack. I can imagine it being very taxing on the CNS but I'll be working on a routine to maximise the benefits.
 
Djdom56 said:
I know its very different but there's a guy in my gym, big powerlifting guy, and he trains bench 6 times a week sometimes but most of the time its about 4 times a week. He benches 180 :eek:.

I know deads are different cause its much more of a full body thing. I would probably be inclined to something like BennyC suggested do deadlift once powercleans once and SLDL aswell. That way there is some difference in your training.
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180 isn't very much for a "big" power lifting guy and benches that often per week lol. One of my pals brothers benched 270kg for reps. And has done 300kg. And tbh benches once/twice at most a week.
 
DarkShadow said:
I've been squatting and deadlifting heavy to get my strength back up from the 6 week break I had. I think I'm happy to give this a crack. I can imagine it being very taxing on the CNS but I'll be working on a routine to maximise the benefits.
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Can always give it a try mate and see.

I found when squatting 3 times a week heavily, though I was cutting slightly, too taxing and I just stagnated and burned out.

I think probaly a lesser lift such as bench, military press or rows would be managable. But 5 x 5 for deadlifts 3 times per week would probaly be too much for me. Depends what the rest of your training looks like really I guess!
 
B1C3P said:
180 isn't very much for a "big" power lifting guy and benches that often per week lol. One of my pals brothers benched 270kg for reps. And has done 300kg. And tbh benches once/twice at most a week.
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if legit, that's a damn lot of weight

have been mixing up my training loads the past 3 weeks or so and feel/look great for it, trying different sets of muscle groups together, switching the intervals up between sessions a lot, loving it
 
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