*** The 2013 Gym Rats Thread ***

pretty she is but I do not accept that she's repping 5 friggin plates a side with that much ease!:eek:
The bar is not bending enough, I reckon they are 10kg plates.:o
 
To save further hi-jacking the foam-rolling thread.
Just got to say Thanks to Ice for the help regarding ab training.

Consider me re-educated and re-focused for the next few weeks.

Now I have gone through pretty much all of the info in your post I am certain my lower back pain is caused by poor core stabilisation/strength.
And I now understand what you mean about planks as well. just tried it and managed about 35 seconds, although the squeeze on abs and glutes at the end wasn't as good as at the start, probably lost full squeeze at about 20ish seconds.


I think my core isn't brilliant but it's a lot better than I expected it to be considering my back pain etc.
 
To save further hi-jacking the foam-rolling thread.
Just got to say Thanks to Ice for the help regarding ab training.

Consider me re-educated and re-focused for the next few weeks.

Now I have gone through pretty much all of the info in your post I am certain my lower back pain is caused by poor core stabilisation/strength.
And I now understand what you mean about planks as well. just tried it and managed about 35 seconds, although the squeeze on abs and glutes at the end wasn't as good as at the start, probably lost full squeeze at about 20ish seconds.


I think my core isn't brilliant but it's a lot better than I expected it to be considering my back pain etc.

Don't get carried away. My core was rubbish and I had chronic (and severe) lower back pain for over three years. Then I started training properly and it was gone within two weeks. However, it requires consistent work and constant attention (for the postural correction).

However, I have access to a free (and awesome) sports physio, as well as a full-time on-site coach to beat the crud out of me. :)

Keep at it and your pain will evaporate - ice knows of what he speaks. For big lifts, however, that core is essential to not injuring yourself.
 
To save further hi-jacking the foam-rolling thread.
Just got to say Thanks to Ice for the help regarding ab training.

Consider me re-educated and re-focused for the next few weeks.

Now I have gone through pretty much all of the info in your post I am certain my lower back pain is caused by poor core stabilisation/strength.
And I now understand what you mean about planks as well. just tried it and managed about 35 seconds, although the squeeze on abs and glutes at the end wasn't as good as at the start, probably lost full squeeze at about 20ish seconds.


I think my core isn't brilliant but it's a lot better than I expected it to be considering my back pain etc.
Good man!

That plank ended when you lost the squeeze though, there is literally no point in continuing beyond that. Were you maintaining posterior pelvic tilt?
 
To save further hi-jacking the foam-rolling thread.
Just got to say Thanks to Ice for the help regarding ab training.

Consider me re-educated and re-focused for the next few weeks.

Now I have gone through pretty much all of the info in your post I am certain my lower back pain is caused by poor core stabilisation/strength.
And I now understand what you mean about planks as well. just tried it and managed about 35 seconds, although the squeeze on abs and glutes at the end wasn't as good as at the start, probably lost full squeeze at about 20ish seconds.


I think my core isn't brilliant but it's a lot better than I expected it to be considering my back pain etc.

Link to the post pls?
 
Good man!

That plank ended when you lost the squeeze though, there is literally no point in continuing beyond that. Were you maintaining posterior pelvic tilt?

yup, all my ab exercises will now focus on the pelvic tilt as I am 99.99% certain that is the root cause of all my problems.

When I get my ass back in the gym I am pretty sure I am going to find I wasn't ever engaging my core properly (don't get me wrong I wasn't doing it horrendously wrong though just not as much focus on it as I should have had)
So this should hopefully translate to no back pain and maybe even some nice gains in the squat and deadlift.

Although I must say training on a calorie deficit I am struggling to increase strength, my strength has fallen off a little in most exercises.
 
I remember watching a film about Powerlifting. Can anyone remind me what it was?

was like a documentary and had all the old greats. First 1000lb squat etc.

Would appreciate a youtube link or name please. Thanks
 
Hello all.. been a long time since I have posted anything. For those that remember/care I'm still lifting. My back is still not good after last year's "ping" whilst dead-lifting. I have sciatica and various medical folks are still not sure what has actually occurred. However, I'm still ok to train in other areas provided I am careful. My routines are now not so focused on strength simply because my core cannot take it at the moment. So marginally higher reps and lower weight.

To give an idea, here are my current stats on bench, squat and lat pull-down, all are 4x10 sets:
100kg bench
130kg squat
80kg pulldown.

I'm doing all kinds of supplementary stuff to really get my secondary muscles in order. Boatloads of flies in various ways, close grip, wide grip, Arnold's, Chaney's, standing, sitting, face down, face up, etc for shoulders, and a whole host of leg work and core work. It's a real PITA not being able to bend down very far though.

I can't deadlift at the moment :( Tying my shoelaces and even putting on a pair of trousers without lots of pain or assistance has only recently become possible.

My weight (i.e. body fat) is now also finally coming under control since I gave up smoking in June 2011. I'm back down to just under 20% and getting lower :)

In other news: INVISIBLE DEADLIFT!
 
Ooh, Bro issue of the day:
Guy, in smith, shrugging, whilst leaning back at about 15 degrees to get more pull....

Also, finally decided on my Smith Squat replacement:
BSS with supersetted Goblet Squats (with pulse)

Try it :p

kd
 
I have no choice but to smith squat in our gym, there is no rack for a bar. I've stood for a considerable time contemplating some way of doing it but there is nothing :( bad times. I'm therefore doing squats in the smith for now. Beneficial over no squats? Or make do with DBs or something?
 
I have no choice but to smith squat in our gym, there is no rack for a bar. I've stood for a considerable time contemplating some way of doing it but there is nothing :( bad times. I'm therefore doing squats in the smith for now. Beneficial over no squats? Or make do with DBs or something?

I have the same scenario. I eventually got fed up of the smith compromising my knee position based on some stuff regarding some pain I was getting and MobilityWOD. Also, I really could tell how little my core was needed to smith in the squat, and I could really feel it at higher weights.

Hence swapping it out for BSS with Gobsquats supersetted. It's nowhere near the same weight, but it doesn't need to be. BSS seems to be pretty solid at getting me to stabilise the weight, and once I get up to weight will be surprisingly humbling. The Gob Squats with pulse destroy my core, and also give the legs a solid workout.

I'll still do 1RM's in the Smith, but I just don't want to be training in them too much.

I considered Leg Press Ice, but does it really give me any benefit over the current system? (we have a horizontal leg press, where the seat moves, rather than the 'conventional' kind)

kd
 
I have no choice but to smith squat in our gym, there is no rack for a bar. I've stood for a considerable time contemplating some way of doing it but there is nothing :( bad times. I'm therefore doing squats in the smith for now. Beneficial over no squats? Or make do with DBs or something?

I'd be speaking to the PTIs! Wouldn't be too happy about that.

Assuming its a gym on base.
 
Not all bad news then.

I'd be speaking to the PTIs! Wouldn't be too happy about that.

Assuming its a gym on base.

I'm off to see the PTI tomorrow so I will raise the issue with him then. If the welfare committee can fork out £1k's for pool tables, xbox and plasma screens they can consider some better gym equipment. I will kick up a stink otherwise. I'm leaving here in a month but I will no doubt be here again so....
 
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