*** The 2013 Gym Rats Thread ***

Steedie said:
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Pretty sure delvis has that self same look whenever something is explained to him.

:D
 
Tips for additional exercises to compliment strong lifts? I did 3x5 dead lifts and 2x5 RDLs today instead of the 1x5 dead lift which is suggested. Also did 3x5 on the leg press machine and 3x5 on the leg curl. Legs feel like death though so I may have overdone it. I forget there's squats every session :/.
 
joelk2 said:
am i right in thinking the average bar weight for a bench press bar is 20kg? if anyone uses a "The Gym" gym its the one they use.
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that bar is 20, but the standard bar believe me or not is over 10kg - due the fact that it has those "adapters" that allow you to use the same plates on standard bar and olly bar.. its quite a bit heavier than 10kg barbell so i guess its 15kg but i've never seen a standard bar weight that much!
 
DanTheMan said:
Tips for additional exercises to compliment strong lifts? I did 3x5 dead lifts and 2x5 RDLs today instead of the 1x5 dead lift which is suggested. Also did 3x5 on the leg press machine and 3x5 on the leg curl. Legs feel like death though so I may have overdone it. I forget there's squats every session :/.
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You need to do variations on a curl to shock the muscle.


100% not srs. Follow the programme and read the manual again it has all you need. If you still have more in the tank following a session then just do what you feel like, as long as you have given the big three all you have.
 
Skeptic said:
You need to do variations on a curl to shock the muscle.


100% not srs. Follow the programme and read the manual again it has all you need. If you still have more in the tank following a session then just do what you feel like, as long as you have given the big three all you have.
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Ha at first I was like :eek::mad::rolleyes: :p

But Dips, CGBP, DBSS, Pull ups, front squats, DB Rows are all good aux exercises.
 
Begbie said:
Ha at first I was like :eek::mad::rolleyes: :p

But Dips, CGBP, DBSS, Pull ups, front squats, DB Rows are all good aux exercises.
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If you can do additional front squats after doing 5x5 at your heaviest weight of back squats...son, I am impressed. :D


(I know that they are different exercise but my quads are usually fried!)
 
grudas said:
that bar is 20, but the standard bar believe me or not is over 10kg - due the fact that it has those "adapters" that allow you to use the same plates on standard bar and olly bar.. its quite a bit heavier than 10kg barbell so i guess its 15kg but i've never seen a standard bar weight that much!
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there are 3 bars in our gym.

a long one "the bench press one"

a short straight (doesnt fit in the rack)

easy curl

they all use the oly plates.

now im only a little dude. 5ft 6" weighing 79KG but managed 1 rep at 107.5kg (including the bar)

normally train between 80-90kg doing 8-10 reps a time (dont wanna go to failure due to fatigue)

i dont follow any specific plan i just go in, lift some weights and go home.

hoping to cut down the fat around the belly and get bigger in the upper areas.
 
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