* The 2012 Gym Rats Thread *

RobSmith · 18 Apr 2012 at 12:07

Lunges, GHRs, calf raises, leg press, there are plenty

Delvis · 18 Apr 2012 at 12:11

Fireskull said:
I am not sure what this one is called but its like barbell bench press but instead keeping your wrists inline with your body and keeping your arms tight against your body as you press.
3 sets of 10x24kg

CGBP - Close Grip Bench Press?

Anyway, good man on getting hooked!!!

LiE · 18 Apr 2012 at 12:15

Guy was doing reverse grip bench press last night... looked awkward and not at all natural. I overheard him say that he does it because all the powerlifters do it... really?! who..

Delvis · 18 Apr 2012 at 12:18

Reverse grip? What the...

So like a....Lying down-close grip-forwards tricep extension or something?

booyaka · 18 Apr 2012 at 12:19

RobSmith said:
If that video isn't enough motivation then god knows what is. Incredible man.

He's definitely one OAP you wouldn't want to mug.

agreed - fantastic motivation!

booyaka · 18 Apr 2012 at 12:20

Today

Warmup

5 x 5 reps @ 67.5kg squat
5 x 5 reps @ 30kg overhead press
2 x 5 reps @ 85kg deadlift

Some streches and core work.

So de-loaded the OHP today after 2 failed attempts @ 37.5kg. Tried offsetting my feet and working thru the set that way. Seemed better balance. I guess it was more of a push press that OHP as I was bending and pushing up with my legs a little bit.

Did 2 sets of deadlifts instead of just one as I wasn't overly happy with 1st set and form. But pleased to get 2 sets in.

All going ok again.

LiE · 18 Apr 2012 at 12:22

Delvis said:
Reverse grip? What the...

So like a....Lying down-close grip-forwards tricep extension or something?

Like a normal bench press, but have your grip round the other way....

Syla5 · 18 Apr 2012 at 12:23

LiE said:
Guy was doing reverse grip bench press last night... looked awkward and not at all natural. I overheard him say that he does it because all the powerlifters do it... really?! who..

you forgot to mention he was also doing them with his feet up on then bench, like all the cool kids do for uber stablisation muscle activiation!

Steedie · 18 Apr 2012 at 12:23

LiE said:
Like a normal bench press, but have your grip round the other way....

Can't get my head round that either...so he's almost dislocating his wrists?

Delvis · 18 Apr 2012 at 12:25

Steedie said:
Can't get my head round that either...so he's almost dislocating his wrists?

That's what mine would do anyway

Just purely odd!

LiE · 18 Apr 2012 at 12:31

I just don't see a use for it, looks like another gimmicky exercise. The guy was saying 'yea it's a bit like a dip if you think about it' ... then do DIPS YOU MORON.

icecold · 18 Apr 2012 at 12:33

Compound said:
I have to say i watched it too and couldn't figure out what was up with his elbows.

I'd like to know too as after my last two chest sessions I've had pain in my elbows.

His elbows flair, or move away from his torso, as he starts to press.

Kimi said:
Guys can you advise, im lifting 20kg on dumbbell press and i find it hard to lift it into position, but i can do the press. Like, i pick the dumbbell up, sit down, and then go to lay back on the bench, but the problem is moving into that position with the weights, its a struggle and feel like i might fall off, lol, is this just how it is? or am i doing it wrong?

Get strong on things other than DB pressing.

What are your deadlift, over head press, and any type of rowing weights like?

Beyond that, practice.

Skillmister said:

Hero

Nitefly said:
I'm currently doing a chest/shoulder/tricep and a back/bicep/legs split, but I think that doing squat and deadlift on the same day might be a bit much. It's managable, but which ever one goes second obviously isn't as good because my body is already destroyed. Splitting them up would also improve my recovery time.

If I were to 3 day split, what would you reccommend? I was thinking of keeping the chest/shoulder/tricep day, having a back/bicep(inc.deadlift) day and a legs/core(inc. squats) day... but was struggling to think of many exercises to do on the latter day that weren't some variety of a squat.

Any ideas? Or should I just MTFU and keep with deads and squats on the same day?

I don't think anyone would suggest doing them both on the same day, unless you only had one day in the gym.

What does your full routine look like currently? Including sets x reps

A three day split would be the standard approach given that you have the time.

Delvis · 18 Apr 2012 at 12:33

Haha, true.

Upon reading, some people seem to think it might help upper chest development (lol) while other just say it's an alternative to hit the triceps.

GarethSouthgate · 18 Apr 2012 at 12:35

I've seen a couple of people use reverse grip before too, was going to ask why on here but never got round to it.

icecold · 18 Apr 2012 at 12:41

Short answer:

Don't do it.

Nitefly · 18 Apr 2012 at 12:43

icecold said:
I don't think anyone would suggest doing them both on the same day, unless you only had one day in the gym.

What does your full routine look like currently? Including sets x reps

A three day split would be the standard approach given that you have the time.

It was you who said do them on the same day you great big poo

Excluding warm ups:

Day 1:
Bench 5x5
Military Press 5x5
Incline Bench 4x8
Arnold Press 5x5(4x8) - my shoulders tend to be hooned at this point
Narrow grip bench (sometimes with nuetral grip) 3x8
Euro Scotts: 3x10

Day 2:
Pull ups / Chin ups 5x5 (alternating between the two, 3 sets PU 2 sets CU, negatives)
Squats 5x5
Bent over row 4x10
Dead lift 4x8
Bicep Curls 3x10 (or in reality what ever my body can deal with at this point).

Day 2 is far more intense - my core is wrecked by dead lift, although I will swap around the order to have deadlift first. Sometimes I will add a cheeky leg press on the end but with my knee problems I told you about I haven't been doing them recently.

Oh and I changed my squatting technique regarding 'knees out', it feels much better now!

Cheers

icecold · 18 Apr 2012 at 13:09

Nitefly said:
It was you who said do them on the same day you great big poo

Excluding warm ups:

Day 1:
Bench 5x5
Military Press 5x5
Incline Bench 4x8
Arnold Press 5x5(4x8) - my shoulders tend to be hooned at this point
Narrow grip bench (sometimes with nuetral grip) 3x8
Euro Scotts: 3x10

Day 2:
Pull ups / Chin ups 5x5 (alternating between the two / negatives)
Squats 5x5
Bent over row 4x10
Dead lift 4x8
Bicep Curls 3x10 (or in reality what ever my body can deal with at this point).

Day 2 is far more intense - my core is wrecked by dead lift, although I will swap around the order to have deadlift first. Sometimes I will add a cheeky leg press on the end but with my knee problems I told you about I haven't been doing them recently.

Oh and I changed my squatting technique regarding 'knees out', it feels much better now!

Cheers

I meant on that day, and I qualified it by saying "it depends on how you feel"!

Try this:

Day 1:
Bench 5x5
Military Press 5x5
Incline Bench 4x8
Arnold Press 3x8
Narrow grip bench (sometimes with nuetral grip) 3x8
Facepulls 3x10

Day 2:
Half kneeling single arm cable row (click!), each rep with a scapula retraction 3x5 (click! - back straight chin tucked)
Dead lift 3x5
Pull ups / Chin ups 5x5 3 weeks of one then swap
Bent over row 4x10
Bicep Curls 3x10 (or in reality what ever my body can deal with at this point).
Facepulls 3x10

Day 3:
Single leg glute bridge (click! - core braced hard, drive through the heal as hard as possible) 3x5
Squats 6x5
Bulgarian split squats 3x5
Reverse lunge 3x8
Reverse crunch
Ab wheel roll outs (worth a buy! Alternatively: http://www.youtube.com/watch?v=3EuMtm2MzRA)

reiyushin · 18 Apr 2012 at 13:18

Oh my rough week so far!

Haven't posted the last few 531s

Saturday - Press
3x 47.5
3x 52.5
10x 60

Sunday Squat
5x 107.5
3x 122.5
5x 135 - Missed depth on the first rep and went too deep on the second which cost me. Annoyed but not worried. Upped my boring but big to compensate.

Bench - Tuesday
5x 77.5
3x 87.5
3x 100 - In line with last weeks badness so I'm going to rerun the numbers and drop my 1rm. The competition has taken more out of me than I thought.
I did 7 extra reps as clusters with 10 seconds rest.

It's been good but Thursday will be nasty as I'm in no way recovered

Can only give what I've got on the day

I'll do the deload starting on Sunday and rerun the numbers.

LiE · 18 Apr 2012 at 13:21

Yea I think you're numbers are out, should be hitting 8-9 reps for week 3, 7 on a bad day.

Nitefly · 18 Apr 2012 at 13:25

icecold said:
I meant on that day, and I qualified it by saying "it depends on how you feel"!

That's not what my facebook messages from 50 years ago say

*shakes fist*

Try this:

Day 1:
Bench 5x5
Military Press 5x5
Incline Bench 4x8
Arnold Press 3x8
Narrow grip bench (sometimes with nuetral grip) 3x8
Facepulls 3x10

Day 2:
Half kneeling single arm cable row (click!), each rep with a scapula retraction 3x5 (click! - back straight chin tucked)
Dead lift 3x5
Pull ups / Chin ups 5x5 3 weeks of one then swap
Bent over row 4x10
Bicep Curls 3x10 (or in reality what ever my body can deal with at this point).
Facepulls 3x10

Day 3:
Single leg glute bridge (click! - core braced hard, drive through the heal as hard as possible) 3x5
Squats 6x5
Bulgarian split squats 3x5
Reverse lunge 3x8
Reverse crunch
Ab wheel roll outs (worth a buy! Alternatively: http://www.youtube.com/watch?v=3EuMtm2MzRA)

Looks like a good mix-up! I'll investigate and give it a whirl.... I predict I won't be able to walk after day 3. I'll be doing cardio between these days, should I look at one rest day a week? I always feel like I can afford a cheeky half hour cardio!

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *