*** The 2010 Gym Rats Thread ***

Chris1712 said:
walks
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That's all there is to it. Incline walks really are painless. Absolutley hate slugging it out for 30/40 minutes at a moderate intensity.

Take the dog for a walk and then do some short sprints 15-20 seconds with 40 seconds rest for about 10 minutes at somepoint during the walk.

You can chase your dog/he can chase you, you get some HIIT and steady state done and your dog will be K.O'd for the evening too ;)
 
TommyV said:
So i ended up doing this in lb's (all the plates are lb at my gym bar a few 25kg ones)

tried 405lb (4 plates a side) 184kg - got half way up and my grip gave way
tried 385lb 175kg - got a maybe 7/8's of a rep and grip gave way
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Update:

I HIT a 184kg (405lb sorry all the plates at my gym are in lbs!) DEADLIFT TONIGHT!!! :D

Locked it and held for 3/4 seconds, AM OVER THE MOON!!!!

135lb x 12
225lb x 12
315lb x 10
365lb x 3 (old PB x1)
385lb x 1

thought screw it let's go for the big one;

405lb x1!! WOOOOOOHOOOOOOO! :D Have some some grip training, and think it has helped :D
 
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I can't remember who it was that's just finished their 15's for their HST cycle but I'd be interested to hear how you found the volume (same goes for anyone that's done it before too).

I'm trying to decide weather 1 set will be sufficient or 2 would be better. Obviously the idea is to help protect tendons/joints etc so I'm thinking 2 sets might be better but I don't want to have too much volume.
 
Cracked my first 100kg lift last night!!!! :D Deadlift, ofcourse.

Heaviest I've previously done is 85kg I think, think 2 sets of 5. Last night I tried a set of 80kg for 8 and it was fine. Whacked it up to 90kg for 5 reps and it was fine. Decided to go for it, added an extra 10kg to make 100kg and POW, 5 reps. Then drop setted down til I was just lifting the bar, PHEW, major sweat on.

******* love this lifting ****, man! :D
 
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I thought ing's are allowed on the end of those cheeky little asterixes........? Hope that's the case, otherwise I'll be saying Au Revoir for a week when Freefaller spies my faux pas ;O

Hmm, I hear a lot of chat about 1RM's, but I don't like the idea of sacrificing a work out to find out what it is.........?
 
MoNkeE said:
I thought ing's are allowed on the end of those cheeky little asterixes........? Hope that's the case, otherwise I'll be saying Au Revoir for a week when Freefaller spies my faux pas ;O

Hmm, I hear a lot of chat about 1RM's, but I don't like the idea of sacrificing a work out to find out what it is.........?
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people won't 1RM every workout, it's nice to do it now and again to get a gauge as to where you're at, trust me you feel good for doing a 1RM session mate!
 
MoNkeE said:
I thought ing's are allowed on the end of those cheeky little asterixes........? Hope that's the case, otherwise I'll be saying Au Revoir for a week when Freefaller spies my faux pas ;O

Hmm, I hear a lot of chat about 1RM's, but I don't like the idea of sacrificing a work out to find out what it is.........?
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'Swearies are to be fully starred' :)

You don't have to sacrifice a workout at all. Just spend that session for that lift pyramiding. When I deadlift I always pyramid I think I've only spent about 5/6 workouts in 2 years doing 2 sets at the same weight. Saw me put a good 60KG on my 1RM in a year and a half.

Eg.
60KG x 12
70KG x 10
80KG x 8
90KG x 6
100KG x 3/4
110KG x 1/2
120KG x ? ;)
 
Well this is the routine I did for deadlifts yesterday, so I wonder if 120kg might be aiming a bit high? I don't know! I always pyramid up to try and reduce throwing my back out, and I always finish with a drop set to ensure I feel broken :) Do that for both squats and deadlifts. Just doing 5x5 at a set weight for Bench at the moment though :)

40kg x12
60kg x10
80kg x8
90kg x5
100kg x5
90kg x5
80kg x8
60kg x12
40kg x12
20kg x15

Amended my sweary too, just in case!
 
It won't hurt to go slightly heavyer with lower reps every once in a while. It'll probably be beneficial to go upto a weight for a tripple or double, in my experience. Just make sure you're lifting the weight from a dead stop and not 'touch and go'.

'Suck it and see'.
 
MoNkeE said:
What do you mean by that? I normally lower the bar so that the weights are an inch or so of the ground, then lift back up. Certainly don't bounce off the ground or owt!
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it's in the name mate, 'deadlift', make sure the weight is dead on the floor and resume another rep :)

I learnt this the hard way too :p
 
MoNkeE said:
What do you mean by that? I normally lower the bar so that the weights are an inch or so of the ground, then lift back up. Certainly don't bounce off the ground or owt!
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TommyV said:
it's in the name mate, 'deadlift', make sure the weight is dead on the floor and resume another rep :)

I learnt this the hard way too :p
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The weight should be lifted from a 'dead' stop. Once lifted it's (so I heard) not mechanically possible to set yourself in the same position without the weight being a dead stop.

This also means you're not using a stretch relfex of any muscles to aid the rep. It's also easier to keep your form strict and stop any back rounding from fatigue. The first initial phase of the lift is harder though as is the first rep of any set where you start with the concentric.

Try it next time you deadlift. On the lighter sets I just tend to lower so that the weight makes contact with the ground for a split second or so. On heavier sets I take a second or 2 to adjust if need be inbetween reps.

You'll feel the difference :)
 
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Hmm, I'll give this a go next week! Granted I don't lay the weight back on the ground when I do my reps, but I've certainly always tried to maintain my technique, not rounding my back, keeping shoulders back, etc :) Will see how it goes next week though!
 
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