*** The 2012 Gym Rats Thread ***

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LiE said:
I like to do them on the stairs :)
Some pics I took a while back, also some of stuff I do with the band.

IMG_3392-1.jpg



IMG_3398.jpg
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Haha YES! Nice work.

Of the two pictures I quoted, for the first one (glute stretch) you need to be able to rest your leg on something so you can drop your hips off. Table, desk, sofa arm, etc. make this easier.

Second one, feet slightly more parallel, bum closer to wall while keeping feet low on the wall. Not pleasant!

Try this for similar awfulness/awesomeness
 
Thanks. I've actually been doing the first one in the gym on the weight bench which helps. The 2nd one like you said isn't quite right, I've been forcing my feet to be more straight and get as close to the wall as possible. :)
 
Dat arm workout, phwoooar :D Got such a ridiculous pump and even started to get some faint bicep veins appearing for once :p Makes me want to cut to get full retard vascularity :o
 
kai said:
I have had nothing back :confused: - just thought you was a little busy and not had chance to email back
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:eek:

I emailed back on Thursday morning, I did it from my work address (was a quiet morning :D)

I'll send it again then, no idea what happened there. Sorry mate
 
Steedie said:
:eek:

I emailed back on Thursday morning, I did it from my work address (was a quiet morning :D)

I'll send it again then, no idea what happened there. Sorry mate
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Thank you, give me heads up when you send it; if nothing this time ill give you my work email address to try!
 
Freefaller said:
I do. They're just a bitch to grow. 15.5" lean but dammit I want another inch on them!
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14.5" not an inch of fat in them though!

reiyushin said:
Pushups - chest to ground, no stopping.

How many can you do? :D
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Not enough yet!

Steedie said:
:eek:

I emailed back on Thursday morning, I did it from my work address (was a quiet morning :D)

I'll send it again then, no idea what happened there. Sorry mate
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Did he trust it and you accidentally replied to no reply OcUK.

In other news, my arm is almost healed enough by now!

kd
 
First day of Kort's 3x3:

Deadlift 7x5x147.5kg
Bench 7x6x80kg
Squat 6x5x132.5kg
RDL 2x8x150kg
Cable row 2x12x130

Holy volume! This is supposed to happen three times a week (loads go up every week), just with different accessory exercises. Was not expecting it to be that tough, going to have to rethink my accessory work plan. Weights were fine and everything was speedy (as it should be at 58%!), but I'm never doing deadlifts first ever again!

I think I'm just going to do one pulling accessory movement each day and then do a fourth day with the rest plus some GPP (general physical preparedness) stuff.
 
Howdy,

Don’t often post in the gym threads just most read them for information due to being a newbie

If I recall correct one of the gym rats peeps made a youtube video how to do the correct form for a squat anyone able to help me out find it or find another video to show me the correct way to do a squat just to check if my form is bad or good lol

Thanks
 
Skillmister said:
Why is it called 3x3 :o
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I'm struggling to work that out myself! There is some 3x3 in the second four week phase, but I'm guessing it's because you squat/bench/deadlift three times a week.
Kempster said:
Howdy,

Don’t often post in the gym threads just most read them for information due to being a newbie

If I recall correct one of the gym rats peeps made a youtube video how to do the correct form for a squat anyone able to help me out find it or find another video to show me the correct way to do a squat just to check if my form is bad or good lol

Thanks
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I put this together when I was putting together a pre-season program, unfortunately I couldn't find one video that covered everything.

Squat tutorial videos. This was a nightmare to put together because 99% of youtube explains it wrong, so there are lots of videos to look through


Key points:
- never bend your back. Always maintain neutral spine with a slight arch in your lower back. Chest up belly braced.
- push your knees out sideways as hard as you can at all times
- sit back, so stick your arse out as far as you can
- get your hips to be at least as low as your knees at the bottom position
- turn your feet out slightly

http://www.youtube.com/watch?v=5_UjunJj-dw for bar position

http://www.youtube.com/watch?v=xNGnxRxCWPo
http://www.youtube.com/watch?v=edmMGoVIBW8
http://www.youtube.com/watch?v=qVNMMJnotnQ
http://www.youtube.com/watch?v=sm1OYuX0-sI
http://www.youtube.com/watch?v=jUka0l0BFf8


Box squatting
http://www.youtube.com/watch?v=EkF9QD7oCIA
http://www.youtube.com/watch?v=c6cgnxY8ld4
http://www.youtube.com/watch?v=Q36wb3PgTQ4
http://www.youtube.com/watch?v=LBxYSAxxajc
http://www.youtube.com/watch?v=LzlsAmFJNaU

http://www.youtube.com/watch?v=EZJggvrbuR4
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If you are limited by short tissues, try the things in this post:
http://forums.overclockers.co.uk/showpost.php?p=19584971&postcount=68
 
Mondays Session: Birthday Squats!

Squat:
1 x 10 x bar
3 x 8 x 42.5KG

Reverse Luge:
3 x 8 x 15KG (Each Hand)
These are getting difficult now :o

RDL:
3 x 8 x 37.6KG
Need to look at these, not sure how low I should be going or what, think my lower back may be bending as I get lower.

BB-Front Raises:
3 x 8 x 5KG
Haven't upped the weight on these yet, the current weight is taxing enough at the moment and I'd rather work on the shoulders slowly

Calve Raises:
3 x 15 x 45KG
Did this on the edge of two plates this time, can't walk this morning, feels good man :D

No PC2PP though :( Ran out of time...Need to work on shortening my sessions some how
 
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