* The 2011 Gym Rats Thread *

^TANK^ · 13 Dec 2011 at 18:16

Alright now Icecold?

Monday

Chest:
Incline Bench Press 5x5
Bench Press 5x5
Chest Dips 3x10
Pec Dec 3x10

Biceps:
EZ Bar Curls 3x10
Concentration Curls 3x10

Forearms:
Reverse Grip Barbell Curls 3x10

Wednesday

Legs:
Squats 5x5
Leg Press 5x5

Shoulders:
Standing Military Press 5x5
Standing Dumbbell Lateral Raise (sides) 3x10
Standing Dumbbell Lateral Raise (front) 3x10
Dumbbell Shrugs 3x10

Friday

Back:
Wide Grip Pull Ups 5x5
Deadlifts 5x5
T-Bar Rows 3x10
Seated Close Grip Pull Downs 3x10
One Arm Dumbbell Rows 3x10
Good Mornings 3x10

Triceps:
High Pulley Overhead Tricep Extensions 3x10
Skull crushers. 3x10

icecold · 13 Dec 2011 at 18:24

Yes, but (again

), you need more leg volume. If you only want to squat you need to do more sets on that day or do 5x5 twice a week. You haven't said why you don't want to do stiff leg deads/romanian deads or reverse DB lunges, so I don't know what to suggest as alternatives.

LiE · 13 Dec 2011 at 18:26

Tank, you may be lucky and virgin could have a squat rack like the one I use:

^TANK^ · 13 Dec 2011 at 18:28

icecold said:
Yes, but (again ), you need more leg volume. If you only want to squat you need to do more sets on that day or do 5x5 twice a week. You haven't said why you don't want to do stiff leg deads/romanian deads or reverse DB lunges, so I don't know what to suggest as alternatives.

I do a lot of rambling up the South Downs where a lot of the ground is uneven and inclined my legs will be fine just doing squats.

^TANK^ · 13 Dec 2011 at 18:29

LiE said:
Tank, you may be lucky and virgin could have a squat rack like the one I use:

That would be good!

LiE · 13 Dec 2011 at 18:33

The virgin active I went to had a very similar squat rack to that, only difference was it didn't have moveable catchers.

icecold · 13 Dec 2011 at 18:44

^TANK^ said:
I do a lot of rambling up the South Downs where a lot of the ground is uneven and inclined my legs will be fine just doing squats.

That isn't even almost true if you're looking for strength with that routine.

^TANK^ · 13 Dec 2011 at 18:54

icecold said:
That isn't even almost true if you're looking for strength with that routine.

Its hard going when you are doing it for a couple of hours! Anyway squats are good enough for me.

Pigeon_Killer · 13 Dec 2011 at 19:00

Awesome bench session tonight although it nearly turned to ****. Worked my way up to 120K in an empty gym, gave it 10 minutes then decided to go home because I needed a spotter. A mate turned up as I was walking out the door :eek:

Bench
60k x 10
80k x 10
100k x 10
120k x 5
140k x 5
150k x 1
160k x 1 (10kg PB)

100k x 21

Squat and deadlift PB attempts on Friday :cool:

Xinn · 13 Dec 2011 at 19:06

Started using my dumbbells tonight to get myself started. I'm tiny compared to pretty much everybody at 5' 10" and about 11.5 Stone and very weak.

Started off on arms to see how I get on, 3x15 Hammer curls then 3x15 skull crushers and now my arms feel like they might fall off, I guess thats good? Only a pathetic 3.5k on each dumbbell as thats about all I can manage and actually complete the sets.

No clue if I should be doing less reps and more set on a higher weight or what, any tips?

Steedie · 13 Dec 2011 at 19:19

Worry more about higher weights for less reps

so 3x10 or 4x8

Xinn · 13 Dec 2011 at 19:24

Steedie said:
Worry more about higher weights for less reps so 3x10 or 4x8

Cool, I'll give it a shot next time. I presume the same applies across the board for different body parts?

icecold · 13 Dec 2011 at 19:24

^TANK^ said:
Its hard going when you are doing it for a couple of hours! Anyway squats are good enough for me.

It's fine if that's all you'll do, but it certainly isn't anywhere near "enough". Most strength athletes will at least do SLDL or front squats as well, and reverse DB lunges are awesome for your core stability.

Pigeon_Killer said:
Awesome bench session tonight although it nearly turned to ****. Worked my way up to 120K in an empty gym, gave it 10 minutes then decided to go home because I needed a spotter. A mate turned up as I was walking out the door

Bench
60k x 10
80k x 10
100k x 10
120k x 5
140k x 5
150k x 1
160k x 1 (10kg PB)
100k x 21

Squat and deadlift PB attempts on Friday

Huge bench! Great work

Pigeon_Killer · 13 Dec 2011 at 19:41

Cheers dude.

Felt like the speed work I did last week really helped tonight. My sticking point's always been the first few inches off my chest but everything up to and including 150 flew up today. Think I might include speed work in my routine for a month or two after Christmas depending on how my shoulders feel. They did not like speed week!

^TANK^ · 13 Dec 2011 at 19:42

icecold said:
It's fine if that's all you'll do, but it certainly isn't anywhere near "enough". Most strength athletes will at least do SLDL or front squats as well, and reverse DB lunges are awesome for your core stability.

Would squats and seated leg presses be enough for a leg routine?

^TANK^ · 13 Dec 2011 at 19:42

Pigeon_Killer said:
Cheers dude.

Felt like the speed work I did last week really helped tonight. My sticking point's always been the first few inches off my chest but everything up to and including 150 flew up today. Think I might include speed work in my routine for a month or two after Christmas depending on how my shoulders feel. They did not like speed week!

Speed work?

LiE · 13 Dec 2011 at 19:47

Pigeon_Killer said:
Cheers dude.

Felt like the speed work I did last week really helped tonight. My sticking point's always been the first few inches off my chest but everything up to and including 150 flew up today. Think I might include speed work in my routine for a month or two after Christmas depending on how my shoulders feel. They did not like speed week!

I've been working on my bench recently by holding the bar at my chest for 2 seconds before pushing it out. So far I've managed some decent weight this way which will hopefully mean I can beat my PB of 160kg. Been able to do 130 x 4 followed by 140kg x 3 this way. Bottom part is the hardest part after all.

^TANK^ · 13 Dec 2011 at 19:48

^TANK^ said:
Speed work?

Pigeon_Killer · 13 Dec 2011 at 20:25

^TANK^ said:
Speed work?

50-60% of your 1 rep max for an exercise done as fast as possible to increase force and explosive strength.

LiE said:
I've been working on my bench recently by holding the bar at my chest for 2 seconds before pushing it out. So far I've managed some decent weight this way which will hopefully mean I can beat my PB of 160kg. Been able to do 130 x 4 followed by 140kg x 3 this way. Bottom part is the hardest part after all.

I usually do these on my static days although I've never found them that beneficial.

^TANK^ · 13 Dec 2011 at 20:30

Pigeon_Killer said:
50-60% of your 1 rep max for an exercise done as fast as possible to increase force and explosive strength.

And there was me thinking it shoud be done slow with good form :confused:

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *