*** The 2013 Gym Rats Thread ***

mrthingyx said:
It looked very easy!

Although only a snatch grip if you're a 48kg girl... :)
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haha dont mean officially just everyone remarked on the width

Begbie said:
Yeah good effort mate.

Might be, A. Me being a noob or B. The angle of the video. But your grip looks very wide, do you always DL so wide?

300 is easy going to get smashed this year :)
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yeah well i did, i credit my lat width too it tbh, but ive changed it up now to a more conventional style.
 
making me want to deadlift with that vid of UE' doing 270 that looked mega easy for you! i also deadlift with really wide grip, feels more natural as i have lanky arms, so i can get lower down if i go wide grip
 
etom said:
making me want to deadlift with that vid of UE' doing 270 that looked mega easy for you! i also deadlift with really wide grip, feels more natural as i have lanky arms, so i can get lower down if i go wide grip
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yeah same for me m8, but ive had a number of experienced and tall lifters tell me to go narrower so im not willing to claim to have reinvented the wheel. Might have l;ooked easy but the 280 that came after wasnt moving lol. i probs have around a 290 max but comp progression there went 180, 220, 240, 250, 260, 270 and as folk dropped out rest got less and less and i was done!
 
Steedie said:
^ uve gt sum ****in nerv m8

And which one do you want brah? The legs one?

I jotted down a new lot for whole week not long ago, got it saved in my GMail

WU = Warmup
W = Working Set

Back:
Deadlifts - WU10x2 W10, 15, 20
Bent Over Row Superset w/ Lat Pulldown - 12/12x3
Cable Pullover - 15x3
One Arm Row Pyramid (No rest except the time it takes you to switch arms, last set is a drop set) - 15/12/10/8/15

Chest/Triceps:
Incline Bench Press - WU15, W10+5(6 second negs)x2
Chest Press Superset w/ Cable Crossover(10 second contraction final rep) - 20/15
Bench Press Giant Set (Heaviest Weight First, no rest just drop) - 10/12/15/Bar until Failure
Cable Pushdowns - 15x3
DB Extension Superset w/ Bench Dips - 10/20x3

Legs:
Leg Extension - 20/20/50/50/15(Last set hold at the top for a whole 2 seconds)
Squat Superset w/ Front Squats - 15/15, 20/10, 10/20
Leg Press - 8 (each leg)/15 (double leg) x3
Walking Lunges (Giant set, absolutely no rest just grab the next weights and go) - BW x20, BW+10% of bodyweight x20, BW+20% x20, BW+40% x20

Shoulders/Bis
DB Press - WU15x2, W10x3
OHP Superset w/ BB Front Raise - 12/20x3
Side Laterals Pyramid - 15, 20, 25, 20, 15
Facepull - 15x3
Seated DB Curl - 15x4
Bar Curl Pyramid Giantset (no rest, next weight and go) - 15/20/25 x2

All that must be done with no more than 30 seconds rest. And ideally with a training partner so they can take the weights off for you
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Steedie,

Being thick here a bit but Pyramids (Side Laterals) is it

15 light 20 heavier 25 heavier 20 heavier 15 heavier

Or is it 15 heavy 20 light 25 lighter 20 lighter 15 lighter

Cheers bro.
 
Just joined my local pure gym and I definitely win at having the gym with the smallest free weights area. I looked at the usage statistics online and it was as low as it gets between 9-11 but it was still packed. It has 3 power racks and 2 smith machines which quite good considering the weights room is around 25m2 but I can see it being a nightmare in the evenings.
 
It will be heaving in the evenings Dan, you need to either go during the day or in the morning. OR somehow get there when its quetish after work and just hog the equipment.

I went to outs tuesday evening last week, there was basically queues to use the benches.
 
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