*** The 2012 Gym Rats Thread ***

[Freefaller]

New program - I'm loving doing these meso cycles - much more fun!

Day 1:

A) Kneeling Jumps to box 3x4,3X4,4X4,oMIT
B) Deficit Deadlift (3x3) x4 10s,(4X2) X4, (6X1) X6
C) Barbell Good Mornings 3x6, 2x6, 4x8, 2x6
D) Dumbell Reverse Lunges with weighted vest 4x8, 4x5, 4x8, 2x8

Day 2:

A1) Weighted ring Dips 5X5,4X5,6X3,3X5
A2) Chin Ups (Neutral grip) 5X5,4X5,6X3,3X5
B) One arm row 4x6,4x5,5x8,3x5
C) Incline Press up with dumbells (weighted vest) 3x10,3x10,3x10,3x10
D) Bodysaw 4x8,4x8,4x8,4x8

Day 3:

A) Barbell anterior loaded step ups 5x5,4x5,6x3,3x5
B1) Goblet squat with pulse 5x8,4X10,5X10,3X8
B2) Dumbell Swing 5x8,4X10,5X10,3X9
D) Landmine rotations 3X10,3X8, 4X8, 3X10
E) One arm Barbell Walks 3 X EACH ARM

Day 4:

A1) Double DB Push Press 4x5,3x5,5x3,3x4
A2) Double Hang snatch 4x5,3x5,5x3,3x5
B) L-sit to handstand push up progressions 4X Quality set
C) Bar pulldowns 4x12, 4x12,4x12, 4x12
D) KB Farmers Walk (Anteriorly loaded) 3x round gym


Going reasonably high volume again - and with deficit deads and GMs to help improve my ham flexibility. I think it's quite a nice balanced program.

My 4th meso cycle to date - may well have to repeat some of them again, especially when I was doing some cluster set training - love that ****.

Though I might have to give 5/3/1 a proper look.

 

[Syla5]

I am cooking it! Didn't mean that I was eating it raw! I'd have no teeth left

Sarcasm tounge out smiley is lost on this one

 

[opethdisciple]

Hard session coming up tonight for me.

Im still sore from the two previous workouts, and from my swim yesterday, but I got a big one coming up toniight.

The swimming I do for cardio (fat loss) is going ok, I'v upped my sessions to 45mins now.

The only bad thing about swimming for cardio, is it really is hard on the upper body.

So I find my self doing an upper body workout almost every day, if you count swimming as an upper body work out, which I do becuase, sholders, bicpes and triceps get exhausted.

 

[LiE]

Why not do some HIIT sprints for cardio, you'll be done in 20 minutes tops.

 

[opethdisciple]

Why not do some HIIT sprints for cardio, you'll be done in 20 minutes tops.

Bad knees....

Swimming is good becuase it is low impact.

Are you saying that I am impacting my progress by basically working the top half of my body every day?

Not much of a choice...

 

[icecold]

Upper body recovery rates are high so you should be fine.


Nice deads Morba, when/where is your next comp?


Loving your recent programmes FF! Have you ever tried offset KB loaded walks? So one side has a lighter KB held at the shoulder, and the other side has a heavier KB held at the hip. Bracing for the entire distance = core destruction.

 

[Morba]

22nd Sept over in Surrey, got a few weeks to add a bit more stamina on the deads. Want 200x10 at the comp!

Most people just go all out then burn out after half the time, I'm thinking do 3 reps take a few breaths then do same again. If I can do 4 cycles of that in 1 min then I'll be happy lol

 

[Syla5]

210x3 (this was filmed, first time i've ever had my deads filmed so once uploaded you can all slate my form )

Nice dead lifting, looking forward to seeing the vid. Random question were you at paradise wildlife park last weekend for britains natural strongest man comp?

snip

looks pretty cool, pardon the noobie question but what's a meso cycle?

 

[Chris1712]

looks pretty cool, pardon the noobie question but what's a meso cycle?

Think he's just using it as a prefix, ie medium/middle.

 

[Morba]

Nice dead lifting, looking forward to seeing the vid. Random question were you at paradise wildlife park last weekend for britains natural strongest man comp?

Nah, didn't go up for that, seen some vids of the days though

 

[Syla5]

Think he's just using it as a prefix, ie medium/middle.

Ta

Nah, didn't go up for that, seen some vids of the days though

I was there with my missus and daughter by conincidence. Didn't go and watch any of the events though, I think that would have been frowned upon.

 

[Delvis]

Sarcasm tounge out smiley is lost on this one

WTF??!!! STFU man

 

[Delvis]

I was there with my missus and daughter by conincidence. Didn't go and watch any of the events though, I think that would have been frowned upon.

Screw that...I was at a fund raising event the other month helping out and they had some strongman stuff going on...So I went and got lunch and stayed there for a bit

 

[LiE]

Bought some new shoes for the gym, gonna get my sprint on!

http://store.nike.com/gb/en_gb/?l=shop,pdp,ctr-inline/cid-102202/pid-553143/pgid-500069

 

[Delvis]

Nice and green

 

[opethdisciple]

Session went well and defo getting stronger.

Only disappointment was on my fist lunge I tweaked a muscle on the top of my quads and wasnt able to do the reverse lunges.

Is there any difference between reverse and regular lunges?

 

[Deception]

Got 165kg Deadlift lastnight for my 1RM, but thinking of retrying at weekend as I just didnt have the energy yesterday, so going to do it fresh (although my legs are feeling it today and not my back, so thats also good news )

Overhead Press tonight and hopefully I can get 75kg (original is 67.5kg) or tiny bit higher as that would be a nice increase, as OHP has always been a pain in the ass

On a good note, grip isnt an issue anymore with liquid chalk.. I dont know why I didnt get it sooner!

 

[Delvis]

I do like liquid chalk, but I find it makes your hand too dry and just lets callouses get to the ripping stage Better than nothing though

Good work on the deadlift mate, thats awesome.

I've got deadlifts tonight, will see how I feel this evening with regards to volume/weight

 

[Deception]

I do like liquid chalk, but I find it makes your hand too dry and just lets callouses get to the ripping stage Better than nothing though

Good work on the deadlift mate, thats awesome.

I've got deadlifts tonight, will see how I feel this evening with regards to volume/weight

Thanks. So far, all my 1RM's have been a 15-20kg increase over the originals 3 months ago. Although I dont think my OHP will be anywhere near; If I can get 75, ill be a happy chappy.

What are you up to so far on your Deadlifts?

 

[Syla5]

I've got deadlifts tonight, will see how I feel this evening with regards to volume/weight

damn it, forgot it was your last night at DW and i went training this morning you have made some good steps foward in the last month mate, stick to it when your back at your gym and you know where DW is if you get a job in mk