*** The 2015 Gym Rats Thread ***

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For most people box squats aren't needed, they are only needed at the very beginning to help learn how to squat (not necessarily needed but can be a useful tool), or when you're late intermediate or higher level squatter and know how to utilise them properly. Your best option is just to squat more. And to specifically develop power out of the hole you'd be better off doing paused squats or Anderson Squats (otherwise known as bottom-up squats I think) rather than box squats. Nonetheless, just squat more :)
 
Participated in my first ever Crossfit comp at the weekend, loved every minute of it.

It was a same-sex pair’s competition and I was paired with one of the coaches from my box. There were 24 teams in total in the RX men’s category and we came 12th.

I managed a PB on my back squat during the total @140kg (almost at double body weight now).

Day1
WOD1 15min
1000m row
3 rounds of
50xburpees
50xhand release press ups
50xair squats
1000m row
​
WOD2 18min
Crossfit Total (Back Squat, Strict Press & Deadlift)
​
WOD3 15min
30xLateral box jump overs (20”)
30xSnatch @60kg
30xLateral box jump overs (20”)
30xClean & Jerk @60kg
30xLateral box jump overs (20”)
30xThrusters @60kg.
​
WOD4
3minutes each
AMRAP 70kg Slamball ground to shoulder.
​
Day2
WOD5 10min
SuperFran
42-30-18
Thrusters @42.5kg
Pull ups
​
WOD6
each
6min 3 rep max Hang clean
2min double unders
​
WOD7 10min
150 Wallballs (10 foot target, 9kg ball)
100 toes to bar
35kg Dumbbell snatch (score = number of snatches).
​
 
Jeeze - some of those WOD's are pretty tough - don't think I would fancy 30x Snatch @ 60KG / C&J @ 60KG as part of a For Time WOD!

Well done on the result? What was the comp called? We had a team that done very well at the recent outdoor event in Newcastle
 
blairw said:
Jeeze - some of those WOD's are pretty tough - don't think I would fancy 30x Snatch @ 60KG / C&J @ 60KG as part of a For Time WOD!

Well done on the result? What was the comp called? We had a team that done very well at the recent outdoor event in Newcastle
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It was split between the two of us so not too bad. 15 reps each in sets of 5 we did for the snatch and C&J. The thrusters were horrific after that lot though. Finishing in sets of 2. We finished it in 11:20 ish. It was called The Lancashire Championships and was held at Crossfit Delta Fox.

I've got another comp coming up called Box rocks down in Aldershot. 8 person teams. That should be a real laugh. We've got 2 teams going from our box.
 
Morning all

Whilst on holiday I decided to borrow the wife's kindle and download a book. A quick search under sports revealed "beyond bigger leaner stronger" as a highly rated, so I thought why not and read it.

It contained the usual science behind weightlifting that I've read many times before and proposed a lifting routine. Now I'm in the market for a new routine after finishing a couple of HST cycles but I'm no expert so I'm just wondering your thoughts on it...

Split over 5 days
Chest/abs
Back/calves
Shoulders
Arms/abs
Legs

If I take chest as an example a workout could look like this...

Warmup
90% of 1 RM for 2-3 reps x 2 - Bench press
80% of 1 RM for 4-6 reps x 6 - Bench press (the books gives alternative such as incline, dumbell press etc)
70% of 1 RM for 8-10 reps x 2 - Again alternatives but I'd pick dips here.

Follow that for 4 weeks then for the fifth week, what he calls the "power week" which is essentially the same but with a 1RM thrown in and less of the 80% reps. It would look like...

Warmup
90% of 1 RM for 2-3 reps x 2 - Bench press
One set of your 1 RM
80% of 1 RM for 4-6 reps x 3 - Bench press (the books gives alternative such as incline, dumbell press etc)
70% of 1 RM for 8-10 reps x 2 - Again alternatives but I'd pick dips here.

Thoughts on that?
 
Jon33 said:
Morning all

Whilst on holiday I decided to borrow the wife's kindle and download a book. A quick search under sports revealed "beyond bigger leaner stronger" as a highly rated, so I thought why not and read it.

It contained the usual science behind weightlifting that I've read many times before and proposed a lifting routine. Now I'm in the market for a new routine after finishing a couple of HST cycles but I'm no expert so I'm just wondering your thoughts on it...

Split over 5 days
Chest/abs
Back/calves
Shoulders
Arms/abs
Legs

If I take chest as an example a workout could look like this...

Warmup
90% of 1 RM for 2-3 reps x 2 - Bench press
80% of 1 RM for 4-6 reps x 6 - Bench press (the books gives alternative such as incline, dumbell press etc)
70% of 1 RM for 8-10 reps x 2 - Again alternatives but I'd pick dips here.

Follow that for 4 weeks then for the fifth week, what he calls the "power week" which is essentially the same but with a 1RM thrown in and less of the 80% reps. It would look like...

Warmup
90% of 1 RM for 2-3 reps x 2 - Bench press
One set of your 1 RM
80% of 1 RM for 4-6 reps x 3 - Bench press (the books gives alternative such as incline, dumbell press etc)
70% of 1 RM for 8-10 reps x 2 - Again alternatives but I'd pick dips here.

Thoughts on that?
Click to expand...

It's a routine, it's progressive in how it manages volume versus intensity,so... go for it. :)
 
Lots of abs work and calves - but that's not a problem if you're just trying to have a bit of "show", if it's more about "go" I'd do a lot more compound movements and squat at least twice a week.

However everyone has different goals. :)
 
Cheers for the input lads, I'm off work at the moment so 5 days a week shouldn't be a problem so I think I'll give it a go. I know you're not supposed to faf with programs but I've decided to take out the arms day and stick in another legs day to see how it goes!
 
Right guys can someone please recommend me a beginners program, there is so many out there I'm not sure where to start.

I'm turning most of my garage into a gym, so far I have a power rack with lat/low pulley, bench and bar. I also plan to get some dumbells before i start. Also have a rower and cross trainer for cardio.

I'm 71kg now, 5'7" and want to drop a little body fat and put on some muscle. I did train quite a bit in my late teens but not lifted for about 10 years :eek:

Where should I start?
Thanks
 
Anyone know if there's a decent squat rack/ half cage that is under 1930mm/193cm high? I've got very limited height in the garage where it would be going but want to upgrade from my stands.

Something like the CF415 and a bench?
 
What would people recommend for a weight loss program and what to do in the gym?

Im currently 15 stone and want to get around the 12 - 12 1/2 mark.

Obviously I need to sort out my diet but what kind of work outs in the gym should I be doing along side my cycling?
 
mrthingyx said:
From a routine standpoint, yes. :)
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Do you mean it's good to have a routine, or is that set of excercises a good routine? There are a lot of squats lol
Do you think there is something else that would be better for a beginner?

The main areas I want to improve are chest and abs, and of course my core strength.
 
MrKnifey said:
What would people recommend for a weight loss program and what to do in the gym?

Im currently 15 stone and want to get around the 12 - 12 1/2 mark.

Obviously I need to sort out my diet but what kind of work outs in the gym should I be doing along side my cycling?
Click to expand...

Stronglifts or the Beginner guide on page 1 of this thread. Get your compound lifts nailed and you will become more awesome than you ever imagined :)
 
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