* The 2012 Gym Rats Thread *

Freefaller · 16 Feb 2012 at 13:03

Sooo much DOMS... soo much pain. :cool:

Cluster sets rock :cool:

Deception · 16 Feb 2012 at 13:22

Freefaller said:
Sooo much DOMS... soo much pain.

Cluster sets rock

Are you still on your cut routine (doing HIIT etc) or back to bulking?

Freefaller · 16 Feb 2012 at 13:39

I'm doing lots of mesocycles at the moment. Back to volume for 4 weeks. Still doing some HIIT, however, not as often as it's just too much otherwise. Deload after the 4 weeks. Then a few low volume high weight weeks. That's going to cane!

Deception · 16 Feb 2012 at 13:52

Freefaller said:
I'm doing lots of mesocycles at the moment. Back to volume for 4 weeks. Still doing some HIIT, however, not as often as it's just too much otherwise. Deload after the 4 weeks. Then a few low volume high weight weeks. That's going to cane!

How is your routine set out or if you have a link, that would be great

Freefaller · 16 Feb 2012 at 14:28

I've been writing it out on here... let me find the posts for you.

Deception · 16 Feb 2012 at 14:30

Freefaller said:
I've been writing it out on here... let me find the posts for you.

Cheers. Have been reading a lot of it, but tend to get lost in the thread most of the time

Freefaller · 16 Feb 2012 at 14:43

Freefaller said:
Right... routine is as follows:

It's a 4 week program so it goes wk1 / wk2 / wk3 / wk4 - with a couple of supersets thrown in for good measure

Day 1:

A) Front squat (cluster sets): (4x2)x5 / (5x1)x5 / (4x1)x6 / 4x6 (5s eccentric)
B) DB Bulgarian Split Squats: 3x6 / 5x6 / 3x6 /
C1) Kettlebell swings: 3x10 / 3x10 / 3x10 / 3x10
C2) Hip Thrusts: 3x15 / 3x15 / 3x15 / 3x15
D) Dragon Flags: 3x6 / 3x6 / 4x6 / 2x6

Day 2:

A) Floor Press (cluster): (4x2)x5 / (5x1)x5 / (4x1)x6 / 4x6 (5s eccentric)
B) Weighted Chin ups: 4x5 / 3x6 / 6x3 / 3x5
C1) Inverted Row: 4x10 / 3x10 / 5x10 / 3x10
C2) Alternating DB Press: 3x8 / 3x8 / 5x8 / 2x6
D1) Prone Trap Raise: 3x12 / 3x12 / 3x12 / 3x12
D2) Prone Reverse Flies: 3x12 / 3x12 / 3x12 / 3x12

Day 3:

A) Trap Bar Deads: 5x5 / 4x5 / 6x5 / 3x5
B) Walking Lunges: 3x8 / 3x8 / 4x8 / 2x8
C) One legged RDL: 4x8 / 4x8 / 4x8 / 4x8
D1) Isometric Bulgarian split squat: 3x30s
D2) One legged physio ball curl: 3x8 / 3x6 / 5x8 / 2x8
E) Pallof Press: 3x12 / 3x12 / 4x12 / 3x12

Day 4 (conditioning):

A) Squat jumps: 2x6 / 2x6 / 2x6 / 2x6
B) Kneeling Jumps: 4x5 / 4x5 / 5x5 / 3x5
C1) One Arm DB Push Press: 4x6 / 3x5 / 6x5 / 3x5
C2) Medicine ball slams: 4x5 / 3x5 / 6x5 / 3x5
D) Cable external rotations: 3x10 / 3x10 / 3x10 / 3x10
E) Bottoms up KB walk: 4x return down gym length (approx 50m in total)

That's the next 4 weeks sorted. Then onto some low rep high weight work. Then... back to my first cycle.

Usual mobility and stretching work before and during off days.

My current routine ^^

My 1st mesocycle:

Box Squats 4x5 / 3x5 / 6x3 / 3x2
Split Squats 3x8 / 3x8 / 4x8 / 3x8
Cable pull throughs 3x10 / 3x10 / 4x10 / 3x8
BB rolls outs 3x10

Bench 4x5 / 3x5 / 6x3 / 3x2
Incline DB 4x5 / 3x6 / 5x5 / 3x8
Suppinated grip cable rows 4x8 / 4x8 / 5x8 / 3x8
Facepulls 5x10
Blackburns 2x 20s holds
Farmer's walk

Rack pulls 4x5 / 3x5 / 6x3 / 3x2
Speed deadlifts 6x2 / 5x2 / 8x2
GHRs 4x8 /4x8 / 4x8 / 2x8
BB Glute bridges 3x8 / 3x8 / 3x8 / 2x8
L Sits 4x 20s hold / 4 / 4 / 2

Alex92 · 16 Feb 2012 at 14:57

In on this thread. Been bodybuilding for 3.5 years now (19). Good to see other people on here are into it. If anyone needs some advice feel free to ask or shoot me a PM

Deception · 16 Feb 2012 at 14:57

Thanks a lot FF. Now I see why you always have DOMS

Skillmister · 16 Feb 2012 at 14:59

Alex92 said:
In on this thread. Been bodybuilding for 3.5 years now (19). Good to see other people on here are into it. If anyone needs some advice feel free to ask or shoot me a PM

3.5 years? Post some pics up in the other thread

(nohomo)

MoNkeE · 16 Feb 2012 at 15:01

Alex92 said:
In on this thread. Been bodybuilding for 3.5 years now (19). Good to see other people on here are into it. If anyone needs some advice feel free to ask or shoot me a PM

Will do man, I like your credentials and all the information you've contributed - really helps reinforce the fact that out of everyone here, YOU are the one I should be talking to!

Freefaller · 16 Feb 2012 at 15:11

However, please do try to PM him

Freefaller · 16 Feb 2012 at 15:13

Alex92 said:
In on this thread. Been bodybuilding for 3.5 years now (19). Good to see other people on here are into it. If anyone needs some advice feel free to ask or shoot me a PM

Welcome!

It's great to have a bo... man of your experience on here :cool:

Look forward to your contributions.

Hedge · 16 Feb 2012 at 15:16

Been benching 90kg for 5x5 for last couple of weeks, but my right shoulder is proving painful. I fancy going heavier but this is holding me back.

LiE · 16 Feb 2012 at 15:26

Don't go heavier, it will just load up the shoulder more.

Freefaller · 16 Feb 2012 at 15:27

Do some rotational work and conditioning. Don't push yourself if you've got pain - it's your body's way of saying, slow down. I mean that if it's tendon/joint pain - if it's just muscualar soreness then game on

dod · 16 Feb 2012 at 15:29

Deception said:
Thanks a lot FF. Now I see why you always have DOMS

On the subject of DOMS does anyone else find it's not the next day that's the real problem, it's the day after that?

SMed · 16 Feb 2012 at 15:31

dod said:
On the subject of DOMS does anyone else find it's not the next day that's the real problem, it's the day after that?

Yes.

Hedge · 16 Feb 2012 at 15:45

Yeah thanks for the input guys, my right shoulder always seems to pose a problem, it pops and cracks when I rotate my arm and when it comes to my benching it is noticably holding my left side back

What kind of rotational work do you recommend. I usually just lift a 7.5kg dumbell and try random things to warm it up a bit.

icecold · 16 Feb 2012 at 15:49

Cuban press, scapula adductor/stabilisation exercises

edit: band pull-aparts, banded no-monies, YTW

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *