* The 2016 Gym Rats Thread *

RaohNS · 20 Jul 2016 at 15:27

reiyushin said:
Good luck

Cheers mate. If anything I can come away with a back injury as a souvenir. Just got remember to lean into it.

mrthingyx · 20 Jul 2016 at 17:20

Rids said:
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!

It's actually worse - it's muscle memory for any internet post that says "I train legs, honest."

CaptainRAVE · 20 Jul 2016 at 17:25

mrthingyx said:
Deficit Bulgarian splits squats for 3 sets of 10 (each side).

Only then can you tell me you have actually trained legs.

What are these legs that you mention? You meant biceps right?

mrthingyx · 20 Jul 2016 at 17:51

CaptainRAVE said:
What are these legs that you mention? You meant biceps right?

Biceps femoris = biceps = arms.

That's science.

RaohNS · 20 Jul 2016 at 18:39

Well... Went to the gym to up my deadlift and....... Failed

Went in. 210-250 all went up pretty quick. 295 on bar it lifted about 6" just below knee. Dropped. Went for a second attempt that I knew wouldn't go lifted a little less distance. Hated it as going down weights flew again.

The heat and clamminess didn't help sadly.

Will be going for it again on next session and mote emphasis on speed work at 220-230

Just wanted say thanks to reitushin for help. Do feel there has been an improvement and felt a 285 would have gone

tom_nieto · 21 Jul 2016 at 07:21

RaohNS said:
Well... Went to the gym to up my deadlift and....... Failed

Went in. 210-250 all went up pretty quick. 295 on bar it lifted about 6" just below knee. Dropped. Went for a second attempt that I knew wouldn't go lifted a little less distance. Hated it as going down weights flew again.

The heat and clamminess didn't help sadly.

Will be going for it again on next session and mote emphasis on speed work at 220-230

Just wanted say thanks to reitushin for help. Do feel there has been an improvement and felt a 285 would have gone

Bah, sorry you didn't get 295. The weather definitely isn't helping!

CaptainRAVE · 21 Jul 2016 at 08:37

mrthingyx said:
Biceps femoris = biceps = arms.

That's science.

Oh, arm day, that makes more sense!

That's bro science

Rids · 21 Jul 2016 at 10:52

So guys - can you give me some more suggestions for shoulder day?

Currently looks like this

OHP / DB Shoulder Press
Front to Side raises
Face Pulls
Close Grip Lat Pulldown / Negative Chin Ups

is it worth adding High Pulls / Shrugs into this, or anything else I should consider?

Edit: DBSS are NOT a shoulder exercise mrthingyx before you suggest those

theNude · 21 Jul 2016 at 11:46

I really like shrugs, build up nice big traps.

My shoulder day is:

Standing OHP barbell press
Front raise
Side raise
shrugs
front plate raise
seated arnold press to finish

RaohNS · 21 Jul 2016 at 12:03

tom_nieto said:
Bah, sorry you didn't get 295. The weather definitely isn't helping!

Do feel much better and not as self defeated at it anymore.

Every lift felt like someone put a glass of water over me. It will go. Just a question of time

PermaChanged · 21 Jul 2016 at 12:55

At what weight would wearing a belt be beneficial when talking deadlifting? I've limited myself to chalk only and my 1 rep max is around 170kg (working sets of 5 x 160kg).

I know if I was to wear a belt I could probably lift more, but is it "cheating", what I mean is are there actually advantages of wearing a belt other than being able to put more weight on a bar to improve your 1 rep max?

Begbie · 21 Jul 2016 at 12:59

You're 1RM is more than 170 if your pulling 160 for 5.

mrthingyx · 21 Jul 2016 at 13:17

Rids said:
So guys - can you give me some more suggestions for shoulder day?

Currently looks like this

OHP / DB Shoulder Press
Front to Side raises
Face Pulls
Close Grip Lat Pulldown / Negative Chin Ups

is it worth adding High Pulls / Shrugs into this, or anything else I should consider?

Edit: DBSS are NOT a shoulder exercise mrthingyx before you suggest those

Shrugs are one exercise, but they're pretty non-functional: better to use a clean or snatch pull... As you will get bigger traps and a bigger back to boot.

Also consider push presses as these are a great way of overloading your shoulders in a "safe" manner.

PermaChanged said:
At what weight would wearing a belt be beneficial when talking deadlifting? I've limited myself to chalk only and my 1 rep max is around 170kg (working sets of 5 x 160kg).

I know if I was to wear a belt I could probably lift more, but is it "cheating", what I mean is are there actually advantages of wearing a belt other than being able to put more weight on a bar to improve your 1 rep max?

Using a belt - from a biomechanical POV - helps because it effectively allows you to increase your thoracic pressure when bracing and accounts for deficits in your core strength. So somebody lifting without a belt can lift 200kg with flawless form and as at the peak of their muscular strength, belting up might give them an additional 5%. Why? Because their form has been overloaded but rather than breaking them and stopping the lift, the belt prevents breakdown beyond a certain point.

Is that a good thing? If chasing absolute numbers, then it is whether you consider that a good thing. I don't use a belt because it is rare that I tax myself beyond 95%, and I base my loading around training percentages rather than derivatives of my 1RM...

tom_e · 21 Jul 2016 at 13:35

I've never found a comfortable way to wear my belt for deadlifts, great for squats and OHP though if you're pushing the boundaries.

RaohNS · 21 Jul 2016 at 13:53

PermaChanged said:
At what weight would wearing a belt be beneficial when talking deadlifting? I've limited myself to chalk only and my 1 rep max is around 170kg (working sets of 5 x 160kg).

Up to you. Some places used to have disagreements on how much safety belts have or at least preventative measure. Eddie Hall once did a 457.2kg deadlift with no belt.

I wear even for warmups and only tighten for big lifts

RaohNS · 21 Jul 2016 at 13:55

tom_e said:
I've never found a comfortable way to wear my belt for deadlifts, great for squats and OHP though if you're pushing the boundaries.

Have you thought about different belts?

I prefer a thinner and less padded belt (my York heavy duty one (thick and padded gives me horrendous back ache after a light DL session)) but a friend who does strongman prefers the big belts.

tom_e · 21 Jul 2016 at 13:57

I've never been that bothered about it to be honest, I don't feel I'd get as much from the belt during deads anyway and right now I'd actually have to be training for it to be an issue

Rids · 21 Jul 2016 at 14:40

mrthingyx said:
Shrugs are one exercise, but they're pretty non-functional: better to use a clean or snatch pull... As you will get bigger traps and a bigger back to boot.

Also consider push presses as these are a great way of overloading your shoulders in a "safe" manner.

I fear you have drastically overestimated by abilities / coordination at present. Any kind of explosive movement is likely to have me on my backside in a heap, most likely with a barbell on top of me and the sound of pained whimpering audible throughout the gym.

tom_e · 21 Jul 2016 at 14:48

I've never used cleans or snatch pulls more than the odd set once in a blue moon and mrthingyx is rather fond of my back the big pervert.

mrthingyx · 21 Jul 2016 at 15:56

tom_e said:
I've never used cleans or snatch pulls more than the odd set once in a blue moon and mrthingyx is rather fond of my back the big pervert.

It catches the light so beautifully... :cool:

*** The 2016 Gym Rats Thread ***

* The 2016 Gym Rats Thread *