*** The 2014 Gym Rats Thread ***

At 69kg I recently hit a 120kg squat and 130kg deadlift. Probably not that impressive but i'm really pleased. Target for deadlift has been 140 for a little while and I certainly don't think i'm far off that now. Tried maxing out after i've done my squats and OHP so I was pretty fatigued.
 
I played with a slingshot recently, good fun! It was meant to be my light day so I topped out at 150kg, I'm now really tempted to get one.
 
Think I've reached a mile stone.

I have now just completed my first uninterrupted 2 months bulk cycle and stuck to a routine that is seeing me results.

I'm thinking this year I will not go on a summer holiday as I do not want to interrupt my progress.

I was doing well in late 2013 until I went away in Dec and had to restart in 2014.

As far as my body goes, for ever one week out of the gym I lose two weeks of power, strength and stamina in the gym.

So go away on a 3 week holiday is almost like losing 2 months of hard work!
 
2 weeks off pretty much breaks me. When I say breaks me it obviously doesn't but it just takes a couple of weeks to get back into it properly without feeling like death.
 
Bro's when doing box squats what should I be doing.
Hovering above box and just tapping butt against box slightly before coming back up or sitting down completely then powering back up?

Done a bunch today worked way up to 130kg and felt good.
 
Just recovering from an arthrosocpy on my right knee.
Doctors advise is no more "deep bending" this means no biking/rowing/squating/leg pressing.
I want to speak to a decent sports physio to get their opinion on what *is* possible. Doctor didn't seem to care or offer any alternative.

I live in Derby area and regularly travel through Stoke-on-Trent to Crewe.

Can anyone recommend a physio in any of those areas that really knows their stuff ?
 
I'm thinking this year I will not go on a summer holiday as I do not want to interrupt my progress.

Strong logic, you are not an athlete. Go on holiday. If you don't eat like a child you will be fine.

Bro's when doing box squats what should I be doing.
Hovering above box and just tapping butt against box slightly before coming back up or sitting down completely then powering back up?

Done a bunch today worked way up to 130kg and felt good.

I make contact and pause on the box, though don't lose tension or tightness.

A true 'box squat' is low bar with emphasis on hamstrings & glutes. Though for me and from memory (based on your style) it won't suit. So I perform a 'boxed' squat, sitting back slightly further than I would normally but not by much.

(First rep or two will be dodgy while I 'find' the box)


You want to avoid any rocking forward off the box, it becomes less prevalent as weight increases for me. 120Kg onwards the bar path should be straight up & down in a vertical line. Final weight is 145KG, video derp.
 
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Technically, a box squat can be done using any bar position. They are most commonly done with low bar because people saw big equipped powerlifters do them.

There is also no correct amount of sit back required. The way you do them completely depends on why you're doing them, but some of the finer details of that is beyond the scope of my rushed reply.

People often through box squats into a programme without really knowing why. Their use is actually extremely limited, but they've remained popular mostly as a legacy of regular gym goers copying equipped powerlifters, which is stupid.

There are some basic rules though:

1) You do not rock back on to the box. Doing this you are moving around mobility problems, and in fact it's probably those exact end-ranges you want to be training.

2) You do not rock forwards off the box. This is simply cheating as it artificially loads the posterior chain, which has no functional carryover to your normal squat.

3) Your box must put your hip crease below your knee. There are a few exceptions to this, but in general this is how they should be done.
 
Gym rats,

I fear I may have fubared my rotator cuff in my right shoulder.

I'm getting a burning sensation in the front top side of my boulder shoulder.

Anyone experienced this before? Any tips for a speedy recovery?
 
Look in the mobility thread and assess/fix your shoulder flexibility limitations.

Restore proper range and begin to load it.

Do not ice it.
 
Hey all

At the moment I'm around 210lb 5'7'' 30% BF and looking to shift some fat.

I have begun eating 1,800 calories with a decent macro split. I'm losing 0-1lb per week at this level of calories.

I'm wanting to add weight training 3x per week and cardio (30min treadmill) to speed up this process.

What would be the best approach?
 
Hey all

At the moment I'm around 210lb 5'7'' 30% BF and looking to shift some fat.

I have begun eating 1,800 calories with a decent macro split. I'm losing 0-1lb per week at this level of calories.

I'm wanting to add weight training 3x per week and cardio (30min treadmill) to speed up this process.

What would be the best approach?

Start off by reading this thread http://forums.overclockers.co.uk/showthread.php?t=17401146
You also don't need the cardio to drop fat so to be honest unless you enjoy grinding away on a treadmill I wouldn't bother, I only do cardio because my gym has a pool and I enjoy women in bikinis.
 
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