* The 2011 Gym Rats Thread *

tom_e · 27 Jul 2011 at 13:32

chalk all the way! not only does it combat the sweatiness but you look bad ass walking around a gym full of glove wearers with white hands

Psycho Sonny · 27 Jul 2011 at 13:37

i use gloves, it protects my hands better, i also switch to mixed grip when i feel my normal grip failing. chalk creates mess which most gyms dont like, so you may wan to to look into liquid chalk if going down that route. people hate on gloves, but i personally dont see why.

Delvis · 27 Jul 2011 at 13:50

Messiah Khan said:
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!

Complain then?

Back from chest, did surprisingly well, I could lift heavier but my fatigue is just terrible I dare go over 50kg just yet on bench press, maybe next week.

Everything felt good though, made sure I warmed the shoulders up and pulled everything back on the press and flys, everything feels fine right now.

One thing I do need to work on is shoulder flexibility, as my right one is worse than my left.

Morba · 27 Jul 2011 at 14:51

Messiah Khan said:
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!

Have a word with him, don't be shy. Most people don't realise how much of a **** they are until someone helps them realise it. That or have a word with some staff.

As for grip, get some chalk (ball or liquid), much better than gloves.

TS7 · 27 Jul 2011 at 15:59

Is it recommended / ok to train both biceps and shoulders on the same day?

Delvis · 27 Jul 2011 at 16:06

TS7 said:
Is it recommended / ok to train both biceps and shoulders on the same day?

Don't see why not, depends how knackered you are after the shoulders,don't want to over strain. I do Biceps on Chest days, only if I feel like I need to though, will eventually fade them out altogether I think

Dj_Jestar · 27 Jul 2011 at 16:06

People isolate their biceps?

Delvis · 27 Jul 2011 at 16:19

Dj_Jestar said:
People isolate their biceps?

Yep, I am for the time being, as I'm just starting up again, however after a few months i'll cut them out as naturally my deads etc will have gone up by then

LiE · 27 Jul 2011 at 16:23

Chins/Rows > biceps isolation

Psycho Sonny · 27 Jul 2011 at 16:26

Dj_Jestar said:
People isolate their biceps?

is their a problem with that?

Dj_Jestar · 27 Jul 2011 at 16:27

Delvis said:
Yep, I am for the time being, as I'm just starting up again, however after a few months i'll cut them out as naturally my deads etc will have gone up by then

It's all good.

I was making a joke that I never isolate my biceps (and it does show that I don't, I'd imagine!)

Delvis · 27 Jul 2011 at 16:37

Dj_Jestar said:
It's all good. I was making a joke that I never isolate my biceps (and it does show that I don't, I'd imagine!)

Nout wrong with it really...(Not isolating) I just do them every so often for the hell of it really...But as stated above, rows / chins will work them just as much, aong with more

TS7 · 27 Jul 2011 at 17:11

LiE said:
Chins/Rows > biceps isolation

I do both of those on when I train my biceps. I don't just do curls

icecold · 27 Jul 2011 at 17:30

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/66FIT-EVA...cessories_ET&hash=item53e7b84906#ht_591wt_905

Looks ideal as far as I can see!

Also worth mentioning is that you can also use a length of what I think is gutter pipe...couple of guys from my gym make them from pipe from B&Q or Wicks etc. This is far too hard to roll some spots, but it's ok for some areas.

But yeah, still better to have a foam one.

Dj_Jestar said:
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!

Yeah it's horrible

I find I'm far stronger benching after doing this though.

icecold · 27 Jul 2011 at 17:40

I must remember to avoid HST at midday...

Even though it isn't that hot outside, the gym was like an oven. Warmed up for squats and was sweating aggressively and feeling pretty gross. Got under the bar for my working weight of 167.5kg and only got to 5 before sacking it off completely (was meant to be 10 reps). Didn't bother trying to do SLDL either, but did the everything else. Pretty gutted as I'll have to go in tomorrow, it might also be time to venture into wife beater/vest territory...only problem with that is the only one I own is bright yellow and I only really wear it as a joke

semi-pro waster · 27 Jul 2011 at 18:13

Well I've now seen the specialist and the advice for the moment is broadly to just wait as the prolapsed disc appears to be healing on its own although I will be referred to the physio and probably the pain management team. I've been told that I should try to improve my core stability and strength but in terms of exercise to mainly stick to walking, swimming or cycling rather than weights or running. Bit annoying as I rather enjoy running at times and not going to the gym would be frustrating but it's pleasing that I don't appear to need an operation at the moment at least.

Can anyone suggest exercises to improve my core strength and stability which aren't likely to put too much pressure on my (lower) back for the moment?

Delvis · 27 Jul 2011 at 18:27

semi-pro waster said:
Can anyone suggest exercises to improve my core strength and stability which aren't likely to put too much pressure on my (lower) back for the moment?

A gym ball thing? Great for working the core in general...Just depends if you want to look a bit of a *** doing it / falling off

EDIT: That pics not the best pose...But basically you can do balancing on the ball, all the while you're stopping yourself from falling off, you're actually working a lot of your core

DevilsAdvocate · 27 Jul 2011 at 18:50

Hi guys,

I have a question RE: squats.

Did them today as usual, but come the end my legs don't feel like they normally do (like jelly) but my groin is flippin' killing me! The whole way through my sets, it was always my groin hindering me..I could have gone much longer and heavier were it not for that. This hasn't affected me before, and spotter says my technique is no different to normal. Any ideas what might have caused this? Did my usual warmup and everything.

It sucks, because I was really hoping to go heavier on the weight, but could hardly get up under my own weight 3 sets in

milgo · 27 Jul 2011 at 19:16

DevilsAdvocate said:
Hi guys,

I have a question RE: squats.

Did them today as usual, but come the end my legs don't feel like they normally do (like jelly) but my groin is flippin' killing me! The whole way through my sets, it was always my groin hindering me..I could have gone much longer and heavier were it not for that. This hasn't affected me before, and spotter says my technique is no different to normal. Any ideas what might have caused this? Did my usual warmup and everything.

It sucks, because I was really hoping to go heavier on the weight, but could hardly get up under my own weight 3 sets in

Maybe you just pulled something a bit earlier in the week doing something else? It is probably a one off thing...
If it persists then look to do something about it.

TS7 · 27 Jul 2011 at 19:19

One thing I've noticed since I've started reading up on weight training / diets etc is that for every handful of websites saying one thing, they'll be another handful saying the complete opposite. It's difficult who to believe.

What do you people eat pre-workout? Is a palm full of almonds and a banana a good pre-workout snack? I'm hearing conflicting views.

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *