*** The 2016 Gym Rats Thread ***

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CaptainRAVE said:
Mix it up and use both?
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I'd rather just use dumbbells or substitute bench with flies as they feel better.

mrthingyx said:
Dumbbells are best because they are the least stable, requiring more muscles to work in a dedicated pattern. With flat bench, you can brace one side again the other, and with a machine press, you might as well not bother. ;)

So dumbbell bench is always my first choice. :)
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Cheers.
 
TallPaul_S said:
Thinking about it, it might be as simple as I'm taking some of the weight onto my arms, and my left arm is naturally weaker than my right, hence noticing it more in my left. I am taking some weight through my arms, I know that. Hmm, I'll see what it's like Friday morning and try a much wider grip on my warm up sets, the issue is I have tiny rear delts so there's not much to support the bar on my back! :D
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So gave the squats a miss on Friday, just did bench and rows - did 3x5 80kg squats today and I know exactly what the problem is and what's causing the tightness in my arms (much more noticeable in the left arm) - the bar is slipping down my back a little, which is causing me to have to hold it up there with my arms. I barley gripped the bar today (wrists on top of the bar) and used a slightly wider grip, and I tried to push it into my back but as I got sweatier it began to slip a little (after the 2nd set).

I think it's a combination of: Being slightly too upright at the top/spending too much time at the top before dropping back into another rep.

Having a progressively sweatier and more slippery back.

Not enough tightness in my rear delts/traps, not enough of a shelf for the bar to sit on. Also elbows not up enough.
 
As I am sure others will say the bar should not be slipping down your back. Dependent on your lift technique for squat it should rest across your traps and into a groove between your shoulders and going across posterior delts (Mikhail Koklyaev).

Now you have identified the problem you should be away
 
Quick question for those proficient (ish) in Olympic lifts. When cleaning and push your hips forward to make contact with the bar is the part of your body which makes contact different for each person? I've read that snatching should end up in the crease of your hips but not too sure where I should be aiming for for cleans.
 
Eddie Hall always says then when he wins WSM he'll quit strongman, anyone actually believe that? He doesn't strike me as the sort of person that'll accept one win he'll then want to go and break the record for the most wins or something along those lines.
 
Jon33 said:
Quick question for those proficient (ish) in Olympic lifts. When cleaning and push your hips forward to make contact with the bar is the part of your body which makes contact different for each person? I've read that snatching should end up in the crease of your hips but not too sure where I should be aiming for for cleans.
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Depends on your technique and your biomechanics. I feel I clean better keeping the bar higher up my legs with my lats than further forward, but everybody is different.

Basically, can you clean 90% of your front squat? If so, you are doing pretty well. :)

Or you suck at front squatting. ;)
 
mrthingyx said:
Depends on your technique and your biomechanics. I feel I clean better keeping the bar higher up my legs with my lats than further forward, but everybody is different.

Basically, can you clean 90% of your front squat? If so, you are doing pretty well. :)

Or you suck at front squatting. ;)
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I'll give them a go tomorrow and get a vid up in the form thread. I'm just getting used to them at the moment so I've no idea what I can lift with them, I've made it up to about 75kg before I whacked myself in the nuts with the bar and that was the end of that - hence the enquiry (don't fancy doing that again)
 
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took a week out to reevaulate my goals i feel im trying to many things and its not working, so been slightly tweaking my diet, increasing daily intake by 400 calories overall, try and build some more size, i dont like being low BF, someone at work called me skinny the other day and i got upset lol!

i've altered my workouts back to a 4 day split and one session of cardio midweek just to keep me on my toes, training everyday takes its toll eventually only took about 7 weeks before i was achy everyday and no amount of food and sleep fixed that.

I've also noticed my legs need one hell of a workout to even show small gains, so increased my work load by 30% for leg day, tried 3 weeks of different exercises to see what benefited me the most, squatting half way through helps massively, ok i cant push as much weight, but 130x5 is still decent, dumbell lunges are a new one ive added, not a exercise i like doing tbh but its worked quite well.

Still working out whats good for my Chest, i can no longer bench as a previous shoulder injury wont let me, but use low weight and high reps to warm up so 45x12 sometimes 50x10. Still ironing out few bits, but come Sunday should be going in mega hard.
 
mrkambo said:
took a week out to reevaulate my goals i feel im trying to many things and its not working, so been slightly tweaking my diet, increasing daily intake by 400 calories overall, try and build some more size, i dont like being low BF, someone at work called me skinny the other day and i got upset lol!

i've altered my workouts back to a 4 day split and one session of cardio midweek just to keep me on my toes, training everyday takes its toll eventually only took about 7 weeks before i was achy everyday and no amount of food and sleep fixed that.

I've also noticed my legs need one hell of a workout to even show small gains, so increased my work load by 30% for leg day, tried 3 weeks of different exercises to see what benefited me the most, squatting half way through helps massively, ok i cant push as much weight, but 130x5 is still decent, dumbell lunges are a new one ive added, not a exercise i like doing tbh but its worked quite well.

Still working out whats good for my Chest, i can no longer bench as a previous shoulder injury wont let me, but use low weight and high reps to warm up so 45x12 sometimes 50x10. Still ironing out few bits, but come Sunday should be going in mega hard.
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Deficit Bulgarian splits squats for 3 sets of 10 (each side).

Only then can you tell me you have actually trained legs. ;)
 
mrthingyx said:
Deficit Bulgarian splits squats for 3 sets of 10 (each side).

Only then can you tell me you have actually trained legs. ;)
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You have one of those programmable keyboards don't you? and you have a recommendation for DBSS mapped to a keybind, so you can just mash it and boom here it comes!
 
Tonight is the night I see if Reiyushins programme worked. Have to say after last week I am tentative it has. Reps do not sit well with me yet.

Tonight:
Warmup:
130/140/150 x 10/8/6

Main Session:
190x5
210
220
250
285/290/295 (depending how 250 feels but going for one even if fail)
260
240x3
230x5
Speed: 3x3 @ 210
 
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