* The 2011 Gym Rats Thread *

friddela · 13 Dec 2011 at 20:34

I tried that AR7 routine a couple of months back. Stuck to it for a couple of weeks but couldn't handle the intensity! Plus, 65% of 1RM is very hard. Think I had it at about 55-60% depending on the exercise before I could complete all the sets with active rest.

^TANK^ · 13 Dec 2011 at 20:38

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.

^TANK^ said:
Would squats and seated leg presses be enough for a leg routine?

milgo · 13 Dec 2011 at 21:00

^TANK^ said:
And there was me thinking it shoud be done slow with good form

As far as I'm aware good form is still required. On the bench press for example, pushing the bar up is explosive and the return down is controlled maybe even slower than usual. Are you imagining someone bouncing the bar around off their chest as fast as possible?

^TANK^ · 13 Dec 2011 at 21:06

milgo said:
Are you imagining someone bouncing the bar around off their chest as fast as possible?

Pretty much.

Freefaller · 13 Dec 2011 at 21:19

^TANK^ said:
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

Looks good. Long sessions though! Don't see the need for forearm work really, I do agree with icecold about maybe adding some SLDLs too. Don't see the need for front raises with incline bench and bench and shoulder presses - but that's down to personal taste.

Lots of volume - what rest times will you have and what rep timings will you be doing?

Freefaller · 13 Dec 2011 at 21:20

Well 1st session of AR7...

**** me. :eek:

HARD work! Great pump - but daaaaaamn.

23 Tonnes shifted... and I'm going to go and die now...

Delvis · 13 Dec 2011 at 21:26

^TANK^ said:
**** that.

Why?

It works

^TANK^ · 13 Dec 2011 at 21:30

Delvis said:
Why?

It works

I lack confidence doing squats freely like that, I'm used to smith machines.

Delvis · 13 Dec 2011 at 21:34

^TANK^ said:
I lack confidence doing squats freely like that, I'm used to smith machines.

Start light and work up then?

I'd rather have a nice fat bar underneath me, hell, if the floor was 'proper' I'd drop the weight if I couldnt get back up

^TANK^ · 13 Dec 2011 at 21:34

Freefaller said:
Looks good. Long sessions though! Don't see the need for forearm work really, I do agree with icecold about maybe adding some SLDLs too. Don't see the need for front raises with incline bench and bench and shoulder presses - but that's down to personal taste.?

I want to get my rotator cuffs really strong hence all the shoulder work, I buckled and added leg presses to leg day

.

Freefaller said:
Lots of volume - what rest times will you have and what rep timings will you be doing?

Come again?

Delvis said:
Start light and work up then?

I'd rather have a nice fat bar underneath me, hell, if the floor was 'proper' I'd drop the weight if I couldnt get back up

I will be starting light and working my way up on a squat rack.

Delvis · 13 Dec 2011 at 21:38

Freefaller said:
Well 1st session of AR7...

**** me.

HARD work! Great pump - but daaaaaamn.

23 Tonnes shifted... and I'm going to go and die now...

Hehee! Bless ya!

I actually would die I think

Delvis · 13 Dec 2011 at 21:42

Nice one Tank^^^

The above video is all that I have to work with...So hey, Kind had to make do! Before that I used to do it with nothing

...Just the barbell off the floor

King Damager · 13 Dec 2011 at 21:53

Freefaller said:
Well 1st session of AR7....

care to expand/explain?

kd

semi-pro waster · 13 Dec 2011 at 21:55

^TANK^ said:
Come again?

Are you going with fixed timings for your rest periods e.g. 30 seconds after each set or 60 seconds or are you not bothered about how long you rest between sets?

For the rep timings, would you go with say a 4 second downphase on squats i.e. relatively slow and controlled in the lowering portion of any lift or are you not focused on keeping to a timetable like this and it's all about just shifting the weight?

^TANK^ · 13 Dec 2011 at 21:59

semi-pro waster said:
Are you going with fixed timings for your rest periods e.g. 30 seconds after each set or 60 seconds or are you not bothered about how long you rest between sets?

For the rep timings, would you go with say a 4 second downphase on squats i.e. relatively slow and controlled or are you not focused on keeping to a timetable like this and it's all about just shifting the weight?

I'll be taking my time as opposed to rushing it.

Freefaller · 13 Dec 2011 at 22:31

^TANK^ said:
I want to get my rotator cuffs really strong hence all the shoulder work, I buckled and added leg presses to leg day.

Come again?

I will be starting light and working my way up on a squat rack.

semi-pro waster said:
Are you going with fixed timings for your rest periods e.g. 30 seconds after each set or 60 seconds or are you not bothered about how long you rest between sets?

For the rep timings, would you go with say a 4 second downphase on squats i.e. relatively slow and controlled in the lowering portion of any lift or are you not focused on keeping to a timetable like this and it's all about just shifting the weight?

That's basically what I meant.

Don't leave it too long between reps and as long as you do explosive positives and slow negatives controlling the movement that's what I meant. However, you undoubtedly know this already.

If you keep the squats nice and deep you'll get some ham activation - that's why I was suggesting SLDLs and why ice cold was suggesting front squats and or reverse DB lunges as they cane the hammies!

Freefaller · 13 Dec 2011 at 22:35

King Damager said:
care to expand/explain?

kd

330 reps

110 reps of bench
110 reps of BORs
110 reps of squats

Broken down into:

7 sets of 7 reps with 7s active rests in between each set
6 sets of 6 reps with 6s active rests
5 sets of 5 reps with 5s active rests

for the 3 exercises.

Active rest basically means not re-racking the bar and holding it fully extended for the rest time.

A lot of pain, swearing and shouting ensues. Hard hard work.

^TANK^ · 13 Dec 2011 at 22:38

Freefaller said:
If you keep the squats nice and deep you'll get some ham activation - that's why I was suggesting SLDLs and why ice cold was suggesting front squats and or reverse DB lunges as they cane the hammies!

Seated leg press and squats will do nicely?

King Damager · 13 Dec 2011 at 22:41

Freefaller said:
330 reps

110 reps of bench
110 reps of BORs
110 reps of squats

Broken down into:

7 sets of 7 reps with 7s active rests in between each set
6 sets of 6 reps with 6s active rests
5 sets of 5 reps with 5s active rests

for the 3 exercises.

Active rest basically means not re-racking the bar and holding it fully extended for the rest time.

A lot of pain, swearing and shouting ensues. Hard hard work.

I can imagine! What kind of weight were you doing? %of max wise?

kd

Freefaller · 13 Dec 2011 at 22:48

Started off @ 65% - then quickly realised 50% was far more sensible! LOL!

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *