*** The 2012 Gym Rats Thread ***

[Freefaller]

Struggling to walk today.

Cluster set on front squats. Ouch. After 3-4 sets of warm ups my working set was 90kg.

5 sets of:
8 rep clusters (2 reps, 10s pause, 2 reps, 10s pause, 2 reps, 10s pause, 2 reps)

Then some bulgarian split squats (with DBs)
Kettlebell swings
Glute bridges
Dragon flags

Ouch.

 

[Delvis]

Yeah. Like on deads, as long as you've got a good strong lower back arch, a bit of rounding on the top of the shoulder when it gets very heavy is fine.

Same with squats, as long as the lower back and core is locked down shouldn't be an issue.

When I see the vid I'll be able to give my opinion better, but chest should be up, shoulder blades together (standard really )

Why can you not see it? Youtube blocked? Or shall I embed it?

 

[Freefaller]

No can't access it from work

 

[Delvis]

No can't access it from work

No worries matey

 

[icecold]

Delvis, sort your hamstrings and adductors/medial hams out!

 

[Deception]

Stronglifts is getting fun now, now that I hit triple digits on Squats; I know what they mean after squatting, its nice to only have to do 1 set of Deadlifts! .

Do you think it would be beneficial to add Pull ups/Chin Ups, Push ups, complexes, Power Cleans (just started doing these) and Prone bridge (do love these for core work) to the workout. I would be doing these in the evening as I only get enough time to do the main Stronglifts routine in the morning. I would still be having my rest days... Ima need it!

 

[Pigeon_Killer]

If you're still progressing I wouldn't change a thing. Once you stall look at changing your routine or add one or two exercises that address your weaknesses.

 

[Deception]

If you're still progressing I wouldn't change a thing. Once you stall look at changing your routine or add one or two exercises that address your weaknesses.

True. Was just thinking of stuff to do because I have free time in the evening and weights are sitting behind me

 

[Delvis]

Delvis, sort your hamstrings and adductors/medial hams out!

Yes sir!!!

Not sure how but yes sir!!!

 

[Pigeon_Killer]

Stronglifts is getting fun now, now that I hit triple digits on Squats; I know what they mean after squatting, its nice to only have to do 1 set of Deadlifts! .

Do you think it would be beneficial to add Pull ups/Chin Ups, Push ups, complexes, Power Cleans (just started doing these) and Prone bridge (do love these for core work) to the workout. I would be doing these in the evening as I only get enough time to do the main Stronglifts routine in the morning. I would still be having my rest days... Ima need it!

Think of it this way. If you stick to Stronglifts as it is you could continue your squat, bench press and deadlift progress for another 7 or 8 weeks. Add additional exercises, which will fatigue your muscles quicker, and you might only manage another 5 or 6 weeks. It completely depends on what you want from the gym really but if it's strength less is sometimes more.

Other people might view it differently but I'd rather use the spare time to recover, and eat... eat lots and lots

 

[Deception]

Think of it this way. If you stick to Stronglifts as it is you could continue your squat, bench press and deadlift progress for another 7 or 8 weeks. Add additional exercises, which will fatigue your muscles quicker, and you might only manage another 5 or 6 weeks. It completely depends on what you want from the gym really but if it's strength less is sometimes more.

Other people might view it differently but I'd rather use the spare time to recover, and eat... eat lots and lots

Thanks for your input. Yes, im going for pure strength, was just looking at cutting a bit too, hence more exercise, so more calories out then in. Although, if I do more exercises while on a cut, im more likely to burn myself out faster too.

 

[icecold]

Yes sir!!!

Not sure how but yes sir!!!

Stretches in the mobility thread as always

 

[Delvis]

Stretches in the mobility thread as always

Hehe, will look man

Currently working on the foot

 

[icecold]

Have you been doing the standing on one leg ---> squat ---> tip-toe exercise?

 

[Delvis]

Have you been doing the standing on one leg ---> squat ---> tip-toe exercise?

Hm, no actually, need to get a vid as well...So am I squatting a tad on one leg, going up, then tip toeing?

 

[yhack]

Just joined a gym with a squat rack, starting squatting but can't manage go deep. Any tips for getting hella deep, or is box squat the way to go?

 

[Defcon5]

^ Try less weight?

 

[Dj_Jestar]

How is your form without any weight, yhack? Able to go deep? Do you think it's mobility stopping you going deep, or it's just not happening because of the weight?

Try some goblet squats to practice form. Or just bar-only. Or even just body-weight.

If you're not already doing them, look up icecold's mobility thread and check out the glute, adductor, quad and ankle mobility stretches. Warrior lunges, etc.

 

[yhack]

How is your form without any weight, yhack? Able to go deep? Do you think it's mobility stopping you going deep, or it's just not happening because of the weight?

With just the bar, I could make it touch the safety bar things. It was my first time squatting, so I was just doing whatever weight my friend was doing, went up to about 85kg. My dead lift is considerably higher than that, so I think I may have to work on technique a bit more as the weight didn't seem insane enough.

Try some goblet squats to practice form. Or just bar-only. Or even just body-weight.

Will do, I'll focus on form first.

If you're not already doing them, look up icecold's mobility thread and check out the glute, adductor, quad and ankle mobility stretches. Warrior lunges, etc.

I'll have a look, cheers

 

[dod]

Legs tonight. Not as much volume as last week but went for less reps, higher weights (up to 100kG), just to change it up. Still did about 5500 kG though, al squats. Then leg extensions and hamstring curls

Also tried low bar for the first time which was interesting. Actually felt stronger in the legs but a lot more awkward getting hand position on the bar.