* The 2011 Gym Rats Thread *

Batf1nk · 13 Mar 2011 at 14:57

Is there a 'standard weight' for 5ft Olympic bars like the 7ft one (20kg).

I've googled but keep coming back with anything from 12kg up to 17kg?

I've decided to give HST another crack after reading here. 15 rep DL. Ooooff.

ergonomics · 13 Mar 2011 at 15:34

BennyC said:
I get the odd muscle spasm/twitches every now and then. My left delt used to go for minutes at a time. Left glute was at it at work this week. Have had my right lat go for about half an hour. Can be a sign of lack of sleep/rest or just neurological pathways being built and fired by the body.

Yea i get the occassional twitch in muscles the day after their workout (along with the usual DOMS) but to have on/off twitching all day everyday for 2 weeks in just the left eyebrow area? Bit of a weird one. Cut out creatine and it went away after a day.. same amount of sleep etc. Can't find any explanations on the internet either - not sure if it's a warning or what!

chrisgt · 13 Mar 2011 at 16:16

Batf1nk said:
Is there a 'standard weight' for 5ft Olympic bars like the 7ft one (20kg).

I've googled but keep coming back with anything from 12kg up to 17kg?

I've decided to give HST another crack after reading here. 15 rep DL. Ooooff.

I have a 6ft and 7ft Oly bar, both are 20kg...I was unaware they made 5ft ones!

Morba · 13 Mar 2011 at 16:21

Well, for gen pop or veggies then it's ok. But it's just a calculator.
You are looking to have a diet for a specific reason, so that calc won't really help you

dod · 13 Mar 2011 at 17:30

Workout B for me today

Squats 4X5 at 75kg and 1X5 at 80
Deadlift 5X5 at 75 kg really struggling with the grip though, any recommendations for improving it?
OHP 5X5 at 35kG

Chris1712 · 13 Mar 2011 at 17:34

dod said:
Workout B for me today

Squats 4X5 at 75kg and 1X5 at 80
Deadlift 5X5 at 75 kg really struggling with the grip though, any recommendations for improving it?
OHP 5X5 at 35kG

http://www.ultimategrip.co.uk/

Although just keep up the deadlifting, grip will improve a lot just doing that exercise.

LiE · 13 Mar 2011 at 17:52

dod said:
Workout B for me today

Squats 4X5 at 75kg and 1X5 at 80
Deadlift 5X5 at 75 kg really struggling with the grip though, any recommendations for improving it?
OHP 5X5 at 35kG

I use straps when deadlifting

Skull · 13 Mar 2011 at 17:56

I think for most people there does come a time when they start using straps for deadlifting but you shouldn't be there at 75kg. Try using chalk and try mixed grip.

Cristian · 13 Mar 2011 at 18:03

You should never let grip strength limit your progress on deadlifting.
Use straps for heavy sets and train grip separately; a lot of gyms do not allow chalk as well and while I do use mixed grip sometimes, you can easily tear your bicep with it.
for example:
http://www.youtube.com/watch?v=Wjq82nYPUeo

Morba · 13 Mar 2011 at 18:34

Yeah straps should be used if it is limiting the progress of your back work.
Though that is quite a light weight to be at the point of using straps.

Morba · 13 Mar 2011 at 18:36

That bicep tear vid! How he doesn't let go!! Hardcore!

Skull · 13 Mar 2011 at 18:48

Yeah that's why I don't really like mixed grip, I've never felt anything on my bicep doing it but I'd prefer to have both my arms the same way, even if it needs straps.

BennyC · 13 Mar 2011 at 18:53

LiE said:
I use straps when deadlifting

These will not improve your grip.

As to the original question static holds and some fat bar work will help the most I found.

Skull · 13 Mar 2011 at 19:13

Although since fat bars are quite hard to come by you might want to try fat gripz.

Djdom56 · 13 Mar 2011 at 19:17

Ha ha I know that guy, he went on to do another lift, they just strapped him up and then he won the comp and went straight to A&E to get it re-attached. Apparently it didn't hurt that much he just felt something go.

The whole vid is here, it is a little long

Holding heavy things is the best thing

Oh and some occasional bicep work vastly reduces the risk of tearing

p4radox · 13 Mar 2011 at 20:08

One of my mates is loitering in the background on that vid, the guy on the far right at 4:55.

Djdom: are you lifting in Varsity this year?

Djdom56 · 13 Mar 2011 at 20:12

No, I'm still in sixthform

. I might apply to oxbridge though so I can compete it looks like fun and I would like to stay training with the oxford guys, they are a good bunch and always helpful

Batf1nk · 13 Mar 2011 at 20:36

Some hst advice please. Done a bit of a trial day today. 2 sets of 15. Went something like this...

Squat 50kg
Military press 25kg
Bench 40kg
Lat pull down 45kg
BOR 5ft oly bar + 20kg (about 35kg)
DL 5ft oly bar + 60kg (about 75kg)
Side raise 5kg
Skull crushers 12.5kg
EZ curl 15kg
DB shrugs 17.5kg
Calf raise 25kg
Ab crunch 23kg

Only set I was unable to finish was the second set of DL where I managed 10 reps. (and had to assume a crouched position to recover whilst gasping, lol)

Should I up the weight slightly so I'm reaching failure by the 13-15th rep on the 2nd set of 15's?

Djdom56 · 13 Mar 2011 at 20:56

No. You shouldn't be failing at all on HST until the final day if that phase. You need to lower the weights considerably, the whole point of HST is the progression

icecold · 13 Mar 2011 at 21:01

haha Oxford Uni Power Lifting Club represent!

Yeah don't rely on straps. Use mixed grip (bicep tear is a low risk) and chalk, and train grip with static hangs.

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *