Caporegime
*** The 2012 Gym Rats Thread ***
- Thread starter Psymonkee
- Start date
- Status
Haha YES! Nice work.I like to do them on the stairs
Some pics I took a while back, also some of stuff I do with the band.
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
Caporegime
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.
Man of Honour
I have had nothing back
- just thought you was a little busy and not had chance to email backTime to get fat then!
Too late for you... you need to spend at least a decade of your life at 18stone+ for the full benefit
Man of Honour
Bah! 
Soldato
Dat arm workout, phwoooar Got such a ridiculous pump and even started to get some faint bicep veins appearing for once Makes me want to cut to get full retard vascularity 
Got such a ridiculous pump and even started to get some faint bicep veins appearing for once Makes me want to cut to get full retard vascularity
Soldato
So true, whilst my calves aren't 100% lean yet I wouldn't call them flabby and mine are 17".
Man of Honour
I have had nothing back
I emailed back on Thursday morning, I did it from my work address (was a quiet morning
)I'll send it again then, no idea what happened there. Sorry mate
I emailed back on Thursday morning, I did it from my work address (was a quiet morning
I'll send it again then, no idea what happened there. Sorry mate
Thank you, give me heads up when you send it; if nothing this time ill give you my work email address to try!
Soldato
14.5" not an inch of fat in them though!
Pushups - chest to ground, no stopping.
How many can you do?
Not enough yet!
I emailed back on Thursday morning, I did it from my work address (was a quiet morning
I'll send it again then, no idea what happened there. Sorry mate
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.
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.
Soldato
Why is it called 3x3
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
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
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.Why is it called 3x3
I put this together when I was putting together a pre-season program, unfortunately I couldn't find one video that covered everything.
If you are limited by short tissues, try the things in this post:
http://forums.overclockers.co.uk/showpost.php?p=19584971&postcount=68
Soldato
Why is it called 3x3
Haha, that made me laugh - largely 'cause I was wondering the same thing
Caporegime
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
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
No PC2PP though Ran out of time...Need to work on shortening my sessions some how
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
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
No PC2PP though
Ran out of time...Need to work on shortening my sessions some how- Status