*** The 2015 Gym Rats Thread ***

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mrthingyx said:
People have spent the past period attributing the Chinese lifters with powers of minor deities.

This simply showed them to be the same as every other lifter out there: they have bad days just lien everybody else.

Same happened for Salimi and that huge Russian last year.

The Internet will, however, implode if Ilya doesn't clean up...
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Pity he's not competing in Houston and we'll have to wait for Rio. When he got the WR he had to fight for it but wobbling trying to stand straight in the split jerk just seems way more save-able than the squat jerk - I remember Lu nearly bombing in the cnj in an Asian games a few years back (made 200kg on his third attempt) and someone else said he's rarely made all 3 attempts. High risk style...
 
On the way to boxing today I decked my bike, pedal was down on a private road speed bump, it dug in and kangaroo me over the front with the bike following. Buckled the front wheel, need a plaster on my knee and now I properly ache.

My boxing PT made me box for 45 minutes then press ups and the wheel of death. Cycled home like a comedy clown with a buckled wheel :p
 
maccapacca said:
On the way to boxing today I decked my bike, pedal was down on a private road speed bump, it dug in and kangaroo me over the front with the bike following. Buckled the front wheel, need a plaster on my knee and now I properly ache.

My boxing PT made me box for 45 minutes then press ups and the wheel of death. Cycled home like a comedy clown with a buckled wheel :p
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This is why cardio is bad for you...

If you had driven to the gym and lifted weights, this wouldn't have happened. ;)
 
PermaChanged said:
4 weeks post surgery, range of motion isn't brilliant, suffered some dystrophy as expected - I can't get my arm 100% over my head, when lying on my back the physio estimated range of motion to be at about 140 degrees currently.

From here on out though I expect to be seeing noticeable gains and improvements.
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Hey guys,

Just wondering whether you can spec me a shoulder free workout routine for the time being? I had my first day back in the gym yesterday and did the best I could. We'll put a limit of 10kg hanging from the affected arm for the workout, no weight can be pressed, put overhead, or lifted so to speak on the bad side but I can hang weight from the arm.

Yesterday I did,

5 minute warm up on the bike
5x5 Leg Press, could only load 140kg of plates, any more and I'd be having to pull myself in to the seat too hard.
5x5 Hyperextensions (2 sets with a 10kg plate, 3 sets with 20kg plate held to chest)
5x5 Situps on the decline bench (10kg plate held to chest for all sets)
5x5 Hack squats @ 90kg (pressing down on the tops of the shoulder doesn't cause discomfort, it's moving the arm away from my body which does)

I also attempted plyometric lunges but the bouncing caused discomfort, as did the warm down on the treadmill.

Any further exercises you can think of which can be added to the list? I can't get the arm in to the position to hold a bar to squat, I don't want to be hanging masses of weight from the arm deadlifting and pretty much any arm related exercise is out of the question I believe.
 
PermaChanged said:
Hey guys,

Just wondering whether you can spec me a shoulder free workout routine for the time being? I had my first day back in the gym yesterday and did the best I could. We'll put a limit of 10kg hanging from the affected arm for the workout, no weight can be pressed, put overhead, or lifted so to speak on the bad side but I can hang weight from the arm.

Yesterday I did,

5 minute warm up on the bike
5x5 Leg Press, could only load 140kg of plates, any more and I'd be having to pull myself in to the seat too hard.
5x5 Hyperextensions (2 sets with a 10kg plate, 3 sets with 20kg plate held to chest)
5x5 Situps on the decline bench (10kg plate held to chest for all sets)
5x5 Hack squats @ 90kg (pressing down on the tops of the shoulder doesn't cause discomfort, it's moving the arm away from my body which does)

I also attempted plyometric lunges but the bouncing caused discomfort, as did the warm down on the treadmill.

Any further exercises you can think of which can be added to the list? I can't get the arm in to the position to hold a bar to squat, I don't want to be hanging masses of weight from the arm deadlifting and pretty much any arm related exercise is out of the question I believe.
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Get a dipping belt and squat whilst standing on moar plates.
 
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