*** The 2011 Gym Rats Thread ***

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Used some straps for DLs for the first time today and managed 30kg odd over what I've been lifting recently which I think probably highlights that my grip is limiting me quite massively.

Trainer at the gym suggested getting some Fat Gripz to try and help out, but I've got pretty small girly hands so wondering whether I'd actually be able to lift anything at all if I used them - I know a couple of guys here used them; are they worth stumping up for to get my grip strength up?
 
Djdom56 said:
:eek::eek::eek::eek:
How is he not dead. Pro tip, don't deadlift like that :eek:
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Jesus it wont be long before something pings and hes in some serious pain, that was like some sort of strange rowing exercise.
Volcs try some plate pinches and static holds first if you dont feel you would be able to get the most out of a pair of fat gripz
 
Volcs said:
Used some straps for DLs for the first time today and managed 30kg odd over what I've been lifting recently which I think probably highlights that my grip is limiting me quite massively.

Trainer at the gym suggested getting some Fat Gripz to try and help out, but I've got pretty small girly hands so wondering whether I'd actually be able to lift anything at all if I used them - I know a couple of guys here used them; are they worth stumping up for to get my grip strength up?
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If you have small hands then it probably wont help as much as other things lke static holds, grippers, plate pinches / drop and catching.
 
When you deadlift, imagine you're pushing the floor away from you and you're just holding onto the bar and pushing down rather than pulling the bar. a Deadlift is a pushing exercise after all. :)

Also a good warm up for the hip flexors are OH squats which help to "open up" the hips.
 
Big Chris said:
Quick question about deadlifts chaps:

Did my first legs session yesterday in over 3 months, having badly twisted my knee.

I took it easy only doing about half what I was before the injury, but my lower back is killing me after 4 sets of deadlifts. Is this to be expected, or am I doing it wrong? I was fairly new to deadlifts before I buggered my knee so didn't have much time to perfect my technique.

I keep my head up and facing forward, and try to push my arse back and keep my back straight, but I'm 6'4 and it's a long way down so I think my back might be taking too much of the strain.

I did 4x10 at 50kg + olympic bar.
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Whilst it's helpful to watch technique videos from the likes of Rippetoe et al, the absolute best way is to get someone to film you. Then you will see what areas of the lift need work, if any.
 
legs almost went on the stairs after my first squatting session of the new year! Had to hold the rail and hobble down in the end. good times.
 
Morba said:
If you have small hands then it probably wont help as much as other things lke static holds, grippers, plate pinches / drop and catching.
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A friend of mines hands were too small to hold onto the fatgripz whilst on the oly bar. Some static hangs, plate pinches etc will help. I generally find once your grip's removed from the equation with straps the lift as a whole becomes easier.
 
When i do deadlifts i feel the right side of my lower back becomes pumped so much more than my left...i think my deadlift form is pretty good and i keep checking and watching in the mirror on every lift i just cant help but have the right side feel its doing so much more

Also harricot beans for protein intake yay or nay?
 
hehe no no, i racked up 60kg and slowly took the bar up and checked in different positions to see if im leaning rounding or whatever as its really bugging me now, when lifting for real i always focus on a fixed point in front of me
 
UltimateBadger said:
If you're checking and looking in the mirror all the time then how can your form be good? Could that be the reason you feel the lift on one side more than the other?
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Ha ha, lol. You have a good point actually.
ConTRo13R, if you are constantly twisting to check the mirror you will not be driving symmetrically. You might have a small angle in your hips which is causing the problem. Or, although less likely, you may have an already existing imbalance from slouching or carrying a bag on one shoulder constantly, or the equivalent. Get someone to check your symmetry when you are perfectly set up and all in line.

Edit: My bad for slow posting
 
Had my first Legs & Abs Session today, managed the following (I think the shot of 'V' energy drink helped!):

70kg x 10, 80kg x 8, 90kg x 6 and 100kg x 5 on Smith Machine Squat
77.5kg x 10, 87.5kg x 9 95kg x 8 and 115kg x 6 on Seated Calf Extension.
30kg x 10, 40kg x 7, 45kg x 5 on Ab Crunch Machine.

Ended up struggling on a ramp to the Car Park and all the Stairs I used today.!
 
Morba said:
You seem to have neglected calves! Go back to my calves post :p

(also hamstrings ;) )
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Morba said:
Now. There is one way to train calves imo. HARD!
These things burn, they fill with lactic acid, they make you tip toe like a elephant trying to do ballet if you walk to soon after a heavy set.

3 muscles make up the calves:

The back: gastrocnemius
The front: tibialis anterior (when you lift your toes/foot upwards this should show itself off to the world)
The sides (kinda): soleus

All 3 need to be trained, train calves twice a week!

1 day do lighter weight, more reps (15-20 reps) 3 sets
other day do more weight, less slower reps (8-10) 3 sets

Exercises: http://www.exrx.net/Lists/ExList/CalfWt.html (much easier than me posting shed loads here, yes, I'm being lazy!).

GO!
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Of course! :o

I think I need to draw up a better program than my lazy program!

Forgot to add, I did 15 mins on the bike on Saturday.

Out of all my workouts, I look forward to Legs the least...but I'm definitely going to change that this year!!
 
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