*** The 2012 Gym Rats Thread ***

[LiE]

David are you doing low or high bar squat?
I was helping correct a friends form yesterday in the gym, he was doing low bar squat and had a lot of butt tuck/rounding. Main reasons.

1. The low bar squat isn't ideal for depth, and those who try and get depth end up butt tucking and rounding the back at the bottom.
2. Muscle tightness and form. He doesn't stretch and he was trying to be too upright.

Have you read icecold's guide? http://forums.overclockers.co.uk/showpost.php?p=21560529&postcount=248

You want to go deep, front squat

 

[Zefan]

icecold's guide http://forums.overclockers.co.uk/showpost.php?p=21560529&postcount=248

Major thankage for that link man, that is exaaaaaactly what I need!

 

[Gamefreak501]

Hmm, I'm doing back squats with the Oly bar; but I'm touching the side support-bars on the squat rack, although when I did 95kg and 110kg for 5 reps, yesterday, I was not able to go that deep, I didn't have the confidence at the time that I could get back up again (perhaps the weight was too high, but thought I would try it).

I'll have a read through the guide by Icecold before I do my next squats, looks very informative from what I have looked at so far - cheers for the link!

Kind regards,

David

 

[LiE]

Major thankage for that link man, that is exaaaaaactly what I need!

Thank ice for putting it together

 

[Disco Boy]

Bit of a long session earlier. Decided to do some calf raises at the end for shiggles.

Pullups 4 OH 4 OH 4 OH 3 OH 4 UH
Squats 5 * 80 5 * 80 3 * 80 5 * 70 5 * 70
Military Press 5 * 27.5 5 * 30 5 * 30 3 * 30 5 * 27.5
Hamstring Machine 8 * 40 5 * 50 4 * 50 8 * 45 10 * 45
DB Row 5 * 25 5 * 25 5 * 25
T Bar Row 5 * 40 3 * 45 5 * 40
Calf Raise 20 * 100 10 * 110 10 * 120

I'm going to be annoyed if we don't get the power cage put up soon, because it really is hampering my squats. I just lost all confidence today so didn't push myself on my 3rd set and then turned the weight down.

I did 3 sets of T bar and 3 of BOR because I fancied a bit of variation... I definitely prefer BOR so I think I'll stick with that from now on though.

 

[Delvis]

Gym Soon

Time for some DB rows and some shoulder work

 

[Muzy]

BOOOOOOOOOOYA kAHA,,,,,, YEAAAAAAAAAAH in your face.


Dead Lift since last time I posted here improved by 20Kg mother ****ers!

170Kg Dead lift x1
Chest now at 125Kg x1
Seq now at 130Kg x1

MOOOOOOOOOOOOOO haha, come again Sigma ? yeah the boss is back now i am in #20s list on this site.

FreeFaller, soon! you will be beaten.

 

[GarethSouthgate]

You can lift all the weights you want, your posting style still appears to be that of a 12 year old.

Like I give a fcuk what you lift anyway?

 

[Djdom56]

Whoa, he mad .

But srsly Muzy what the hell are you doing?

 

[SMed]

Smolov Day 11, Week 3:

Deadlift:
60x5
80x3
100x3
120x1
130x1
160x1
170x1
180x1
190x1 (slooooow)

Squats:
60x5
90x3
110x1
120x1
130x1
142.5x5
142.5x5
142.5x5
142.5x5
142.5x5
142.5x5
142.5x5



Somewhat disappointed with the deadlift. Wednesday, 180 was easy even after all the squats. Today, I did deads first and 180 was very difficult, I didn't think I'd get 190. 190 was very very slow for me. Based on the other day, I thought I'd have more there. But considering everything, 190 is okay I guess. I think it'd be a PB at this body weight? *slow clap*

Squats were tough, especially the first set. Very tired. But these are all nice and deep squats. Last time I was squatting this for reps, they were all borderline depth. Now I'm squatting it for (many) sets and they're all pretty deep. I'm videoing everything and I'll probably do some Smolov montage at the end or something.

 

[Delvis]

BOOOOOOOOOOYA kAHA,,,,,, YEAAAAAAAAAAH in your face.


Dead Lift since last time I posted here improved by 20Kg mother ****ers!

170Kg Dead lift x1
Chest now at 125Kg x1
Seq now at 130Kg x1

MOOOOOOOOOOOOOO haha, come again Sigma ? yeah the boss is back now i am in #20s list on this site.

FreeFaller, soon! you will be beaten.

Congratulations

And what are your working sets?

Back / Shoulder day this evening:
SAR:
1 x 8 x 20KG
3 x 8 x 22.5KG

DB Standing Side Raises:
1 x 20 x 2.5KG
3 x 10 x 5KG

DB Front Raises: Super setted with DB One Armed Side Raises:
3 x 10 x 5KG (on both exercises)

DB Shrugs:
3 x 20 x 20KG (each hand)
Will drop the weight next week to focus more on the pause at the top

Plate Pinches: Done with 2 x 5kg plates
30s each hand, supersetted 4 times.

Then some curls y0!

Some serious shoulder pump this evening

 

[Begbie]

SAR?

 

[Delvis]

Single arm row

 

[LiE]

Sexy Arse Raise?

 

[dod]

sucking a rolo

Back day for me, bit rushed so copncentrated on deadlifts and got a best . 130kG, 4 reps (edit mixed grip from 110, another improvement)

10X60kG
2X8X80kG
2X8X100kG
8X110kG
5X120kG
4X130kG

3x8X40 Hang cleans
3X10X60 BOR's

 

[Syla5]

Wendler week 2

Squat 112.5x10 (week 1 was 10 as well so pleased and a little surprised with this as week 1 was tough)
Bench 80x9 not sure if it was 10 as had a spotter who put fingers on the bar so only counting 9
Deadlift 122.5x10
Military press 55x9 the 9th rep was a bit lol, no push bit still. So only counting 8

Roll on next week this could be fun haha

 

[N19h7m4r3]

170Kg Dead lift x1
Chest now at 125Kg x1
Seq now at 130Kg x1

MOOOOOOOOOOOOOO haha, come again Sigma ? yeah the boss is back now i am in #20s list on this site.

FreeFaller, soon! you will be beaten.

That's a max of 425
Sorry mate, I'm still number 20 on the powerlifting totals with 490.

I've not powerlifted in 11 months either haha.

 

[LiE]

What is a 130kg seq?

 

[Delvis]

I presume he means squat?

 

[Dj_Jestar]

That's the .. what? ... second time Muzy has shown he can't read/do simple arithmetic/has got completely the wrong idea? :/