*** The 2012 Gym Rats Thread ***

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You make them? then awesome but they're not for me I can clear well more than I can push :D

edit:
the :D should probably be a :( need to push more!
 
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Elixir said:
I think that's where he changed from Gordy's beginner routine to SL5X5, if I've been following correctly?
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Aye spot on.

This was where I change to sl5x5. Interestingly the best progress was made during periods of progressive loading and good eating, which I am now doing again so fingers crossed for some nice gains before summer :-)
 
Todays gym was lovely a few mountains climbed and plateaus busted :)

Main lifts were:
Squat - 140x3 - first time going over 100ish since injury (did 120x5 the set before in case you're thinking 100-140 was a big jump)
Deadlift - 170x3 - the drive I had for this was so good I though I should have went for a clean :p ...I wish but it was very fast and strong :)
Bench - 100x3 - with a biiiiiiiiig pause on the chest, very happy with the drive on this :)

Did a mini GVT on pulling work:
Single arm DB row - 5x10 - 26kg
Inverse Yates row - 3x10 - BW (feet planted, chest to bar....well for the first 5 reps :p)
DB Curls - 2x10 - 16kg (my grip was on fire here....FIRE! the 60 seconds rest is great though)


Stretched out, had my shake and went to drill some grappling work.
 
Hi ive brought a multi-gym which ive been using for a couple of weeks, my list of exercises are.

bench 100 lbs 3 sets of 14,12,10 100lbs is max weight of multi-gym
butterfly 50 lbs 3 x 12,10,8
biceps 50 lbs 3 x 12,10,8
triceps 40 lbs 3 x 12,10,8
back 60 lbs 3 x 12,10,8
6 second abs machine

I do 1 chest and arm exercise each day like bicep and bench.
Im a building refurbishment and maintenance specialist so i have an active job.

My diet is

breakfast 2 x wheetabix
lunch ham or tuna roll, yoghurt, banana and apple
dinner normally chicken or fish with jacket potato and salad

I'm a noobie and don't really know what im doing, im looking to build up a bit.

Any advise would be appreciated.
 
Well did some front squats today, although I was fairly destroyed from a day's worth of gardening thought I'd get a few vids.

The angle's a little high, but the guy that was filming (strength PT who I've become friends with at the gym) told me I was getting just below parallel which I'm happy with. Any lower than that I start to tuck in :( MORE MOBILITY WORK NEEDED!!!!! :mad: :mad:

However I thought I'd share! :)

90kg 3 rep still in my warm up sets.


105kg - these were my cluster sets. This vid is just the last 2 reps of the last cluster was getting a little tired, and holding the bar was starting to be difficult and it was rolling forward because I wasn't keeping my elbows up.

Core started to get loose too as you can see me bend forward :(


Not perfect - but it's ok. Would like to hear from Ice. Though I'd like to do some back squats (which I'm more comfortable with) to get his view on it too.

At the moment my wrist is buggered and cannot hold the bar in a clean grip either :(

On a positive note, back is looking big! :D
 
reiyushin said:
You make them? then awesome but they're not for me I can clear well more than I can push :D

edit:
the :D should probably be a :( need to push more!
Click to expand...

haha no m8, found them online last week used them this week to finally get 60kg dumbells out. I swear to god no matter how strong you are anything above 50kg in each hand is just unmanageable!
 
Hey mate.

It's kind of hard to tell exactly what's going on from the angle, but it's pretty clear that you're hitting a soft tissue limit there. The perfect front squat would have your torso stay very vertical too.

I think a big problem is how wide you're able to get your knees, particularly relative to your foot position i.e. knees wider than toes. You're getting decent forward motion of the knee, but the mechanics seem wrong. Getting your knees out creates enough space in your hips to be able to drop your ass to your ankles, while staying vertical in the torso.

Compare your mechanics to the monkey flexibility of Dom

This gives us two main areas to work on; medial hamstring/adductors along with regular high hamstring, and ankle ROM (particularly knee out over foot). You might want to give the distal insertions of your vastus lateralis (in fact, the entire suprapatellar pouch) some soft tissue work too, and it's always good to work on thoracic mobility.

I still recommend the videos I posted in the mobility thread, but these are some more recent ones:
http://www.youtube.com/watch?v=_Gwgm3s2EQ0
http://www.youtube.com/watch?v=f3FZhTwubn4
http://www.youtube.com/watch?v=Lo59eqVip6I
http://www.youtube.com/watch?v=JBHzXF-mVjY
http://www.youtube.com/watch?v=ig7carXZNuc
 
Freefaller said:
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Looking pretty good Freefaller.

The angle isn't the best for observing your lower bits but top looks fine. Knees look a little inside toes and I think your knees duck in a tiny amount, as I said the angle isn't great.

You also have an interesting butt wiggle bit at the start of the drive where your butt shoots back which I'm going to guess at being caused by a slight weakness in your glute, that would also explain why the knees come in at the same time.

It's only a guess but it kind of makes sense if the muscle under tension across the hip joint isn't strong enough you might get increased flexion as the drive is initiated. It could also be that the strength is there but they aren't firing properly, so you may want to experiment with some glute activation exercise in your warm up.
 
Eurrrggghhhhh. Sprained my ankle last night and cant put any weight on it at all. Going to get it checked out tomorrow but SL is going to have to be put on hold as I cant even stand on it, let alone do more... was really enjoying it too.

IRRITATED
 
I think im going to deload this week and work on mobility/form etc. Squat form is starting to suffer due to weights and so is my lower back. Rather let it heal than injure myself and be out of action :(. Also get to play with HIIT this week too.
 
Shouldn't really be getting a bad lower back from squatting. So yea definitely work on form.
 
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