* The 2011 Gym Rats Thread *

Dj_Jestar · 2 Sep 2011 at 11:15

Just remember the starting position: Bar over the middle of your feet and make shins touch bar. That's about it. You should find your shoulder blades are directly over the bar. That's the basics sorted.

The more difficult bit is at the top of the lift i.e. knowing when to stop extending. You shouldn't "lean back" as it were at all. (Which from the vid you've posted, it doesn't look like you are doing so no worried there!)

LiE · 2 Sep 2011 at 11:15

Yea shouldn't feel it in your quads. If you watch the video you'll see where the power comes from in a deadlift.

Steedie · 2 Sep 2011 at 11:16

Target
Erector Spinae

Synergists
Gluteus Maximus
Adductor Magnus
Quadriceps
Soleus

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Trapezius, Middle
Trapezius, Upper
Levator Scapulae
Rhomboids

Those are the muscle groups working during a deadlift

Delvis · 2 Sep 2011 at 11:16

Meh, I'll have a play around, that video is a bit odd as it's done with the lightest of weights so the bars just being thrown up.

I'll post a video later =/

LiE · 2 Sep 2011 at 11:22

Do it with a light weight until you have nailed the form

MoNkeE · 2 Sep 2011 at 11:31

Steedie said:
What's your split and routine for your upper body mate?

At the moment:
Monday
Back & Bis:
Deadlift
Reverse push ups
Pull Ups
Shrugs
Upright Rows
Either BB bicep curls or DB bicep curls
Concentration bicep curls

Tuesday
Chest & Tris:
DB Bench Press
Chest Flyes
Incline DB Bench
Cable Cross Overs
Dips
Skull Crushers
Cable Pull Downs
(worth noting that I only did this routine for the first time this week, and I felt like I really hit my chest doing so, and my chest and tris were aching two days later still, with chest aching a bit today!)

Thursday
Legs:
Back Squat
Front Squat
Leg Press
Lunges
Hammy Curls

Friday
Shoulders:
Standing shoulder press
Front raises
Reverse Flyes
Arnold Press supersetted with Upright Rows

And I think that's about it, off the top of my head!

LiE · 2 Sep 2011 at 11:33

No core training? I'd also put a few more shoulder exercises in. Not a lot hitting the lats hard on back day.

MoNkeE · 2 Sep 2011 at 11:35

Only things I do for core are deadlifts, back and front squats. Certainly don't feel my core is struggling to build at the moment!

I've always had gripes with my inner shoulders, really really really need to get on to mobilitywod, but haven't had the time to watch the vids yet :\

Chris1712 · 2 Sep 2011 at 11:56

Errrm upright rows on back day?

Get some barbell rows in there, IMO after deads then the reverse push ups will really finish you off.

MoNkeE · 2 Sep 2011 at 11:59

I tend to hit the traps after my back workout, hence the shrugs then upright rows. I think deads, reverse push ups then pull ups hits my back enough, so I throw some trap work in there. I do some upright rows on shoulder day also as a bit more stimulating of the traps, but don't do any shrugs.

Edit: I used to do BORs on back day instead of reverse push ups, but just started experimenting with the RPUs. Think they seem to work really well at the moment, but will rotate between them every few weeks.

Dj_Jestar · 2 Sep 2011 at 12:40

Which type of reverse push up are you referring to?

Either way, I'm going to have to watch these vids over and over as I'm not sure if I quite get it just yet..

MoNkeE · 2 Sep 2011 at 12:50

The second one, but without the kungfu kick

Skillmister · 2 Sep 2011 at 13:18

Dj_Jestar said:
Either way, I'm going to have to watch these vids over and over as I'm not sure if I quite get it just yet..

Im on the 5th watch and still havnt gotten the gist of the first vid

Delvis · 2 Sep 2011 at 14:14

Meh...Back from back day...I feel like I can't do deadlifts now, all this talk of form being off then being on...Couldn't even get to my 90kg DL today, just got to 80kg

MoNkeE · 2 Sep 2011 at 14:17

Dude, you get bummed out too easily!

I dare say you shouldn't be aiming to get so close to your 1RM every session either. If your 1RM is 92.5kg, I'd recommend aiming for 70 - 80 for 5 - 8 reps for a few sets, build up strength that way

Delvis · 2 Sep 2011 at 14:19

MoNkeE said:
Dude, you get bummed out too easily!

I dare say you shouldn't be aiming to get so close to your 1RM every session either. If your 1RM is 92.5kg, I'd recommend aiming for 70 - 80 for 5 - 8 reps for a few sets, build up strength that way

Yeah, that's what I asked earlier if I should drop the weight a tad and keep the reps / sets higher for a while, same with my bench and squat now.

I'll post another vid anyway when I find my cable...

I get bummed out as I train on my own

LiE · 2 Sep 2011 at 14:20

Yep, what monk said.

No way would I be doing anything close to my 1RM when trying to nail the form.

Delvis said:
Yeah, that's what I asked earlier if I should drop the weight a tad and keep the reps / sets higher for a while, same with my bench and squat now.

I'll post another vid anyway when I find my cable...

I get bummed out as I train on my own

LiE said:
Do it with a light weight until you have nailed the form

Delvis · 2 Sep 2011 at 14:23

LiE said:
Yep, what monk said.

No way would I be doing anything close to my 1RM when trying to nail the form.

It was the end of the week so i'll start the next week on a new routine so to speak. Hence my question earlier

, I work in a pyramid wokrout so to speak, but ill drop the weight.

Reason I did it was because two weeks ago my form was okay, now it's not okay, it's just a bit confusing

Delvis · 2 Sep 2011 at 14:51

Well, two videos:

75KG DL:

80KG DL:

Go on, be lethal

Going by the above, I am guessing my butt needs to be tucked in more on the initial lift...As opposed to pivoting up at the start...

icecold · 2 Sep 2011 at 15:31

Stance is too wide, knees buckle in slightly, arse too high when you start the lift.

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *