* The 2011 Gym Rats Thread *

Steedie · 26 Jul 2011 at 19:28

Psycho Sonny said:
i though IF and lean gains pretty much says the above is broscience?

dont avoid anything, just make sure every meal is well rounded and healthy.

toxic · 26 Jul 2011 at 20:31

Steedie said:
Eat a solid meal about an hour, hour and a half before your workout. Something with carbs for energy and protein obviously.

Avoid fats pre and post workout, especially post workout as it slows the absorption rate during that crucial time

Heres me got it all wrong then. Im usually always pretty low carbs and my pre workout meal most time when training during the day is 4 whole eggs and 30g EVOO, and an apple :eek:

500cals of mostly which is fat. Pretty much never carbs after workout also...just protein or a meal within an hour which is protein/fat based.

milgo · 26 Jul 2011 at 20:41

LiE said:
Tried today to stop using the pad and get the bar in the correct position, but I had some big problems. As mentioned my shoulder flexibility is very poor, so with the bar in position my wrists were massively over stretched. Then as soon as some weight was on the bar I really struggled to keep it from dropping off my back - I'm guessing because my elbows and wrists were massively wrong. I basically can't squat at all with the way the bar is.

Here's some pics I took to show the problem.

I'm no expert, but personally I would just use a wider grip. For now at least to allow you to get the bar lower. In that photo the angle at your elbow looks quite narrow. My arms are bent at about 90 degrees and that allows me to rest the bar on my rear delts.

Dj_Jestar · 26 Jul 2011 at 20:48

LiE said:
Tried today to stop using the pad and get the bar in the correct position, but I had some big problems. As mentioned my shoulder flexibility is very poor, so with the bar in position my wrists were massively over stretched. Then as soon as some weight was on the bar I really struggled to keep it from dropping off my back - I'm guessing because my elbows and wrists were massively wrong. I basically can't squat at all with the way the bar is.

Here's some pics I took to show the problem.

http://i952.photobucket.com/albums/ae4/mmccann722/IMG_2683.jpg

http://i952.photobucket.com/albums/ae4/mmccann722/IMG_2681.jpg

Take a wider grip, and really pinch those shoulders back.

Something like this:

or low bar position:

Freefaller · 26 Jul 2011 at 20:56

Ok so killing yourself rowing isn't conducive to a good workout

Still shifted some decent weight, but took about 10-15mins to get to stage where I could shift some weight

LiE · 26 Jul 2011 at 21:20

Thanks guys, I'll try a wider grip and see how I get on.

GarethSouthgate · 26 Jul 2011 at 21:28

Freefaller said:
Ok so killing yourself rowing isn't conducive to a good workout

No you know why I was feeling dizzy!!

regulus · 26 Jul 2011 at 21:44

Been a slog the past two weeks. Moved house, been abroad for work on sudden notice, split up with on and off girlfriend (We're on again right now) and off to Norway tomorrow for 10 days. Been hellish trying to keep up the training regime and chugging enough protein. This stuff aint easy.

icecold · 26 Jul 2011 at 22:30

Andr3w said:
I have this!! Thinking about it my shoulders arn't on the bench. Could this be whats hurting me? It's only started happening recently, since i've got to 60kg benching (it's quite hard for me, i just managed 5x5 but my shoulder was killing on the last set)

So to fix this i just squeeze my blades together as if im holding a pencil...then try push them towards my feet??

That looks and feels really unnatural? I never see people doing this.

That's because most people do it wrong, seriously (unless I've described it poorly and you're doing something funny

)

LiE said:
Tried today to stop using the pad and get the bar in the correct position, but I had some big problems. As mentioned my shoulder flexibility is very poor, so with the bar in position my wrists were massively over stretched. Then as soon as some weight was on the bar I really struggled to keep it from dropping off my back - I'm guessing because my elbows and wrists were massively wrong. I basically can't squat at all with the way the bar is.

Here's some pics I took to show the problem.

Yeah that's a big external rotation problem. I posted some stuff for that on the previous page.

Try a wider grip too, but that can be worse for some people. Even if that does work I would work on your external rotation, and also your thoracic mobility.

Andr3w · 27 Jul 2011 at 03:31

icecold said:
That's because most people do it wrong, seriously (unless I've described it poorly and you're doing something funny )

Fair enough, but then why isn't everyone else getting really bad clicky/sore shoulders, why is it just me

?

^TANK^ · 27 Jul 2011 at 03:54

sigma said:
High reps with 40kg+ dumbells? I can't even imagine getting there, even 25 is a big ask from where I am.

45 kilo Arnie Concentration Curls nom nom nom

.

Delvis · 27 Jul 2011 at 09:28

Nitefly said:
Currently at the Oxford Brookes gym in... Oxford

Ahhh okay, not too far from where I am, still an hour round trip though

Delvis · 27 Jul 2011 at 09:43

Going off to do Chest soon

...I'm going to hurt tomorrow

Best make sure my shoulders are back etc

LiE · 27 Jul 2011 at 09:46

Yea having your shoulders back and planted made a big difference to my bench press. The key is to not let the shoulders come forward/hunch at the top of the movement.

Thinking of getting a foam roller for some mobility work, any recommendations? Something like this http://www.ebay.co.uk/itm/66FIT-EVA...cessories_ET&hash=item53e7b84906#ht_591wt_905

Delvis · 27 Jul 2011 at 09:47

LiE said:
Yea having your shoulders back and planted made a big difference to my bench press. The key is to not let the shoulders come forward/hunch at the top of the movement.

Thinking of getting a foam roller for some mobility work, any recommendations? Something like this http://www.ebay.co.uk/itm/Studio-Pr...c_Equipment&hash=item519a22df67#ht_500wt_1156

I'll bear it in mind thanks

Don't think I'll try for the 1RM though this time

Morba · 27 Jul 2011 at 11:42

sigma said:
That's the first time I've read or heard that.

How often are we supposed to do this? When is the best time to do it?

What does it achieve?

I've a few good articles on this somewhere, I'll try and find them later for you.
Once I start lifting properly again I think i'm going to follow the DE/ME principle as it seems to be the way to go. though smolov is so so so tempting lol

Morba · 27 Jul 2011 at 12:21

Went for a ride last night, 10km in 40 mins. Need a donut ring for my office chair now

Dj_Jestar · 27 Jul 2011 at 12:31

icecold said:
- lacrosse ball in my pec and anterior compartment of my shoulder (hurts like a blowtorch, but it works)

This is easily the most pain I have ever wilfully inflicted upon myself. It's awesome though, to see the amount of difference it makes is startling!

Messiah Khan · 27 Jul 2011 at 13:26

Pleased with how my deadlifts went today. Did 5x5 90Kg, then 3x 102.5Kg which is my PB. Grip is starting to be the weakest point now. Any tips for strengthening my grip? Do you guys also use chalk or gloves, as my hands get very sweaty so the bar was slipping?

Bench press and squats are still weak. I also keep missing squat sessions as there are a few squat rack hoggers at the gym now. One in particular squats heavy, but does like one rep, then stands sits in the squat rack resting for 10 minutes, not letting anyone else have a go. Then when he is finished squatting, takes the barbell off the rack and uses it for deadlifts, even though there is a 6ft bar for deadlifts (squat rack only take the 7ft bar). Makes me rage!

Dj_Jestar · 27 Jul 2011 at 13:28

Chalk. I think most on here agree that gloves are a no-no.

As for increasing grip strength - look at exercises like plate pinches, wrist rolls, finger crushes (with a Captain Crush device) etc.

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *