*** The 2011 Gym Rats Thread ***

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Morba said:
TommyV - you wanted to try jack3d, if you find your way over to SJA again you can have the rest of this pot.

Dex, if tommy doesn't want it I'll send you mine :)
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<3 yes please mate, you free monday?

Oh how this will be fun :)

DeX, if I don't get on with it, will send you the rest of pot and ill cover delivery costs!
 
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TommyV said:
<3 yes please mate, you free monday?

Oh how this will be fun :)

DeX, if I don't get on with it, will send you the rest of pot and ill cover delivery costs!
Click to expand...

Yeah, I'll be in the office from 9 till about 2.30 ish. Probably have a team meeting from 10-11 and a conference call from 11.30 for a bit.
If i'm not at my desk the jack3d will be :)
 
Couple of new pics, just over 14stone now, still got atleast a stone to go id say. Thinking around 13 would see me starting to see the tiniest bit of ab.

new2ka.jpg


new12kq.jpg
 
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back to workout B on stronglifts for me tonight

5X5 squats at 80 kG then 3 sets of 8X70 and I'm feeling it.
5X6 bench press at 40 kg on smith
3X5 OHP at 35kg and 2X5 at 40kG

also 3X8 27.5kg single arm bent over dumbell row, not sure what you call them but you know what I mean :p

Bit disappointed I don't seem to be making any real progress on bench, suppose patience is a virtue :|
 
Morba said:
Yeah, I'll be in the office from 9 till about 2.30 ish. Probably have a team meeting from 10-11 and a conference call from 11.30 for a bit.
If i'm not at my desk the jack3d will be :)
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nice one cheers mate.

Went for a bit of an unconventional (for me anyway) shoulder workout tonight;

Seated military barbell press 135lb, 10/6/7 (yeah..I know... lol)
Super setted DB press w/ side lateral raises
front DB raises supper setted with barbell front raises
standing rear flys supersetter w/ standing cable rear flys
shrugs
 
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Final strength session tonight before I move onto something a little different. I'm thinking probably HST.

Anyway, here's how it went:

Bench press:
40kg x5
75kg x2
85kg x2
90kg x1
92.5kg x1
95kg (fail)

Squat:
60kg x5
100kg x5
130kg x2
140kg x1
150kg x1
155kg x1
160kg x1
165kg x1
170kg x1
175kg x1
(stopped here, yes I wussed out...:rolleyes:)

Deadlift:
60kg x5
140kg x1
160kg x1
165kg x1
170kg x1
175kg (fail. Previous 1RM is 175kg but not after squats... :p)

Then finished off with 3 sets of pull ups.

So this 5x5 strength training malarky really works. I've seen massive gains in both size and strength: that 175kg squat is 25kg more than I've ever squatted before. My weight is up to 15 stone @ 6'3 which I'm really happy with.
 
nice one para,

what regime did you follow exactly and over how long? Am looking to increase my squat

currently I can only do 95kgx4, have done 2 leg workouts in about 5 months which explains it lmao
 
I followed Stronglifts 5x5 religiously for about 6 months, then did a push/pull split for about 2 months which was a complete waste of time.

Then for about the last 4 months I've been doing simply:

A:
Squat 3x5
Bench 5x5
Bent Over Row 5x5

B:
Deadlift 3x5
Overhead Barbell Press 5x5
Pull ups
Dips

I really like this 2-day split, 3 times a week, hitting everything every time. But if you really want to increase your squat, you can't go far wrong with Stronglifts 5x5: squatting 5x5 thrice weekly is intense!
 
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p4radox said:
Final strength session tonight before I move onto something a little different. I'm thinking probably HST.

Anyway, here's how it went:

Bench press:
92.5kg x1
95kg (fail)

Squat:
175kg x1
(stopped here, yes I wussed out...:rolleyes:)

Deadlift:
170kg x1
175kg (fail. Previous 1RM is 175kg but not after squats... :p)
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that bench seems low for those other lifts :P

what routine you following? were you meant to do that many singles with big jumps?
 
TommyV said:
nice one para,

what regime did you follow exactly and over how long? Am looking to increase my squat

currently I can only do 95kgx4, have done 2 leg workouts in about 5 months which explains it lmao
Click to expand...


Oh hold on a minute!! You better get working those legs, as payment for the jack3d :P
 
Morba said:
that bench seems low for those other lifts :P

what routine you following? were you meant to do that many singles with big jumps?
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I know my bench is low in comparison, I regularly get called "thunder thighs"... :( :p

Truth is, I'm a tall, skinny guy and my upper body is still relatively weak. I work my presses just as hard as anything else, but squats and deadlifts just come much more naturally.

The routine I've been following is the two day split I posted above, today was just a "fun" session to try and max out the big three so I know the weights were a bit all over the place.
 
As long as you are working hard then the weight will go up in time :)

fun session lol :P
good way to work out your 1rm for HST though, which could do you well :D
 
Would you guys say my 1rpm represent a weakness anywhere or seem pretty normal?

bench - 120kg 1rpm
squat - 150 kg 1rpm
deadlift - 140kg 1rpm
seated military press - 70kg 1rpm
 
After a friend showing me how to squat properly, and go right down past parrallel.

My legs are now on fire! This 10 miler is going to be awesome! :)
 
SuperMan said:
Would you guys say my 1rpm represent a weakness anywhere or seem pretty normal?

bench - 120kg 1rpm
squat - 150 kg 1rpm
deadlift - 140kg 1rpm
seated military press - 70kg 1rpm
Click to expand...

I'd say your dead lift seems a bit low considering you have strong legs for squats.
 
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