*** The 2012 Gym Rats Thread ***

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Good man!

Have you thought any more about 531? 6 cycles would give a tasty strength boost.
 
Yeah, I'm going to finish my current string of torture cycles - and head back the strength route. I'm focusing a lot more on functional strength at the moment, and athletic strength. i.e. single leg movements, for stability and uncovering any weak spots, as well as exercises to help expand and improve ROM as well as core strength.

Not to say that I'm not doing a lot of decent volume. I'm doing cluster sets and nearly 2 figure tonnage - just a lot more explosive work, and hybrid work outs - to completely change my training style.

I'll go back to the bread and butter exercises when I feel I've achieved a good "return to form" stage.
 
BOOM!

Squats:
60x5
100x4
140x2
160x1
175x2 (PB)

SLDL:
70x5
120x3
140x2
155x5 (PB)

Bench:
60x5
70x3
80x1
85x1
90x1
95xf
95x1
100xf

CGBP paused:
80x3
80x5

Pushdowns: (all with very short rest)
65x20 (cheater reps)
65x10 (strict)
65x12
45x10



Squat was very hard. They weren't deep. I've got video that I haven't really watched yet. I'm on an old ****** computer so it may be until monday before I can upload; we'll see.

Elbow felt better so went for singles. Lost the first 95 attempt forward, but 2nd attempt was easy. Strong bounced touch n go though. 100 wasn't happening.
 
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Got the parallettes! Here's a wee pic as promised:

http://dl.dropbox.com/u/32965302/Parallettes.jpg

The football is for perspective in case anyone is wondering :P

Had a go at trying to hold an L sit but I was pretty useless. Going by gymnasticbodies.com, I need to work on a tucked L sit until I can do it with 1 leg straightened so that should be fun! The only problem now is fitting it into my work so it doesn't affect my weight training recovery or vice versa.
 
Freefaller said:
Man I'm feeling the pain from this week's work out.... Yesterday was tough. I think I'm slowly finding my passion for it again. :cool:
Click to expand...

Yeaaaaaaaaaaaah!

sigma said:
Jeans have started falling down whilst becoming tighter at the thighs and I've gone up a shirt size.

Good times :cool:
Click to expand...

Nice work man :)

My trousers are practically falling off me now :o And my belt needs another notch on the skinny side
 
SMed said:
BOOM!

Squats:
60x5
100x4
140x2
160x1
175x2 (PB)

SLDL:
70x5
120x3
140x2
155x5 (PB)

Bench:
60x5
70x3
80x1
85x1
90x1
95xf
95x1
100xf

Pushdowns: (all with very short rest)
65x20 (cheater reps)
65x10 (strict)
65x12
45x10



Squat was very hard. They weren't deep. I've got video that I haven't really watched yet. I'm on an old ****** computer so it may be until monday before I can upload; we'll see.

Elbow felt better so went for singles. Lost the first 95 attempt forward, but 2nd attempt was easy. Strong bounced touch n go though. 100 wasn't happening.
Click to expand...
Great work mate! I'm keen to see that video
fluffmct said:
Got the parallettes! Here's a wee pic as promised:

http://dl.dropbox.com/u/32965302/Parallettes.jpg

The football is for perspective in case anyone is wondering :P

Had a go at trying to hold an L sit but I was pretty useless. Going by gymnasticbodies.com, I need to work on a tucked L sit until I can do it with 1 leg straightened so that should be fun! The only problem now is fitting it into my work so it doesn't affect my weight training recovery or vice versa.
Click to expand...
They look pretty solid.

It's almost time for a little gymnastics for me again :)
 
Third day of new routine:

Push press (jerk when I learn the technique):
5x60
4x70
3x80
3x80

Back squat (first time in 8 months):
5x90
4x110
3x120
3x120

SLDL:
5x90 (fat gripz)
4x90
3x100
3x100

Chin ups:
5x20kg
4x25kg
3x25kg

Reps are down in an effort to get the weight up. Bit embarrassed of my front squat for reps of 85kgs, but back on that next Monday... Hopefully fix that soon enough.

Feeling sore but feel great, both psychologically from shifting the weight, and for the endorphins... 5hrs after training. Love it.
 
Quick session for me tonight. To the gym and back in 35 minutes although I had to drop my preacher curls to get the time down sadly :(

Pull Ups
BW x 5
BW x 5
BW x 4
BW x 3
BW x 3

Dumbbell Shoulder Press
70 x 5 x 10

Deficit Deadlifts (3 Plates)
100 x 5
115 x 5
130 x 5
145 x 5
160 x 5

Weighed myself this morning and I've somehow managed to lose 3/4s of a stone in the last 5 weeks. Calorie intake has been roughly the same, bar changing to sugar free orange squash, so I can only assume it's the reintroduction of lower body work that's kick started my metabolism :cool:
 
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