*** The 2014 Gym Rats Thread ***

Working on log pressing will make you better at log pressing in the same way that my Olympic lifting will make me better at Olympic lifting: assistance exercises support these competition lifts.

So, if you want to get stronger a log press will help to a degree, but I think the best movement for overhead strength is probably as strict a movement as you can get. A log press is designed as an awkward lift to test a bit more than outright strength from the shoulders... notice the backward lean seen in a lot of strongmen as they recruit more than just the shoulders and enhance the stretch reflex? Same for the 'Olympic press'.

If you want better overhead weight handling, a better exercise is probably the push-press. However, as Delvis points out, if you want to do log pressing, work it into your programme at some point. :)
 
Ah, now that's different!

If you want to compete (even if not seriously), then it's worth doing log presses and supporting them with OHP/Savickas presses/etc.

The reason is that log press requires good technique and doesn't transfer directly from OHP (i.e. if you can OHP 60kg, then you probably won't be able to log press the same amount).

If you just want to do it for a laugh, mind, just do it as and when. :)
 
Hi Guys

Been bulking for quite some time now. 2 sessions/8 days. One session focused to deadlifts and bench the other squats and press. Making superior progress this way to when I was doing 3/week. Less is definitely more with me.

- My deadlift technique is miles better these days but I still get a really sore lower back after each session. Is this normal? It's not painful, just bloody sore and takes 2-3 days to subside.

- I'm thinking about doing an extra session of low impact cardio and mobility/stretching. When would be the ideal time to incorporate this?

Cheers
 
Saturday's local charity strongman competition with laurence shahlaei judging us:)

Me deadlifting 180kg a new PB. My old one was 160kg, but with a crowd watching you, I guess you do better.
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Laurence deadlifting 230kg very quickly as if there was nothing on the bar, he also done it at the same speed with 300kg:eek:
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Laurence giving us some good advice on the farmers walk.
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Me giving it ago, hardest event for me.
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Medley run, pickup sandbag run with it, the beer keg with water, then finally 150kg tyre.
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Last event just holding about 25kg in each arm and keeping it above ear level for aslong as possible.
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Indie said:
Looks deathly!
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Freefaller said:
Ah man! I'd have loved to have been there! Good effort. :)
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Cheers, yeah it was deathly. Second event was 100kg deadlift for max reps in 2 mins 30 seconds. I managed 34 and I was dieing, im glad we had about 30 mins to the next event. The lad who won that event (and comp) managed 51, but stopped with over a minute to go as the guy who came second had 50. I reckon he could have got about 80+ as he walked away and looked pretty fresh still:eek:
 
is doing two weightlifting sessions iin a week too little to see results? Don't have enough time to do more sessions.. as i play hockey or do running as well, trying to get fitter and strengthen myself at the same time.. I need at least 1 or 2 rests days

The things i do when doing lifting sessions is:
5x5 benchpress
5x5 overhead lift
5x5 squat
5x5 bend-over rows
5x5 deadlift
5/3 x till fail press-ups
 
It can work if you're training full body (like you are) as it fits in with the principle that you want to hit everything every 4-5 days, presuming you train on say, Monday and Thursday.

You'll progress slower as you'll be doing less sessions than someone doing x3 a week, and eventually you might find it too much to be going all out on every lift each session, which is where you'd need to alter the programming.

It can be hard to get enough volume in for everything as well lifting only twice a week, but then your primary training modality isn't purely bodybuilding or powerlifting but just some strength work (lifting heavy is pretty much HIIT - 30-60 seconds all out effort, 60-120 seconds rest periods... sounds familiar eh?) so that might not be a factor.
 
Thanks... but what do you mean by needing to alter the programming? What would I need to change?

I am trying to get stronger.. build more muscle mass.. but also get fitter and lose my tummy & love handles at the same time.
Depending on what is happening in the week.. I am looking and trying to do:

2 weights sessions, 2 runs and 1 day playing hockey a week
or
2 weights sessions, 1 run and 2 days playing hockey a week

so I have 2 days to let my body recover, which is needed as i am getting older and aches and pains are appearing. :D
 
wijcc said:
Thanks... but what do you mean by needing to alter the programming? What would I need to change?

I am trying to get stronger.. build more muscle mass.. but also get fitter and lose my tummy & love handles at the same time.
Depending on what is happening in the week.. I am looking and trying to do:

2 weights sessions, 2 runs and 1 day playing hockey a week
or
2 weights sessions, 1 run and 2 days playing hockey a week

so I have 2 days to let my body recover, which is needed as i am getting older and aches and pains are appearing. :D
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I mean if you're doing 5x5 on every big compound lift all in one go, eventually you'll stall and find it hard to progress - e.g. you'll get to those deadlifts at the end and have nothing in the tank because you've just done a whole lot of work beforehand. There's a reason SL is laid out in an A B A, B A B fashion and you keep the squats but alternate the pressing and pulling movements - you can do too much in a single workout. You could still do all those lifts in a workout, but you might vary the intensity of some of them on the different days (e.g. working in a higher rep range or using a % of your current rep maxes).

As long as it's working and you're making progress though, keep at it.
 
I want to ask the experienced people on here, basically how can i train each muscle group twice a week in a 5 times a week schedule? i only can go gym in morning so can't go twice a day.

My current workout is: (which has been working fine for past 4 months or so though would like criticism or suggestions if needing to change anything)

Monday (Chest/Triceps)

Flat Bench Press
Incline DB Bench Press
DB Pullover
Cable Flyes
Rope Triceps Pressdown
Close Grip Bench Press
Overhead Cable Triceps Curl

Wednesday (Back/Biceps)

Assisted Pull Ups
Cable Row
Straight Arm Lat Pulldowns
Close Grip Rows
DB Preacher Biceps Curl
Hammer Biceps Curl

Thursday (Delts/Traps)

DB Shoulder Press
DB Rear Flyes
Upright Row
Barbell Shrugs
DB Shrugs

Friday (Triceps/Biceps)

Assisted Dips
Vbar Tricep Pushdowns
Assisted Wide Grip Pullups
Bicep Pulldowns(?)
EZ Bar Curls

Sunday (Legs and Abs)

Weighted Squats Barbell
Calf Raises
Leg Curls (?)
Seated Legpress
Abs exercises

Thanks.:)
 
Need more squats, you need to deadlift, and worry less about rubbish exercises like shrugs, upright rows, pull downs (do pull ups/chins instead), and do a lot less arm volume. There's just no point in doing SO much arm work - they're small muscles that are stimulated by other exercises anyway.

More compound movements: bench, OHP, squats, deadlifts.

More decent accessory exercises such as, walking lunges, front squats, bulgarian split squats, reverse lunges, kettle bell swings, glute ham raises, romanian deadlifts, pull ups/chin ups, DB Push press, bent over rows, dips.

Less ab work and more core work, pallof press, roll outs, dragon flags, kb squat with pulse etc...
 
Freefaller said:
Need more squats, you need to deadlift, and worry less about rubbish exercises like shrugs, upright rows, pull downs (do pull ups/chins instead), and do a lot less arm volume. There's just no point in doing SO much arm work - they're small muscles that are stimulated by other exercises anyway.

More compound movements: bench, OHP, squats, deadlifts.

More decent accessory exercises such as, walking lunges, front squats, bulgarian split squats, reverse lunges, kettle bell swings, glute ham raises, romanian deadlifts, pull ups/chin ups, DB Push press, bent over rows, dips.

Less ab work and more core work, pallof press, roll outs, dragon flags, kb squat with pulse etc...
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This.

Especially this bit
More compound movements: bench, OHP, squats, deadlifts.
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They're pretty much all I do in the gym.
 
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