*** The 2016 Gym Rats Thread ***

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Sorry to see the 295 didn't go :( it is mega warm at the minute, my sessions are suffering as well :D


Re: belts and deadlifts

A lot of conventional pullers prefer their belts looser for deadlifts than for squats.
Another option to look into is abdominal belting instead of lumbar which is much more common.
 
reiyushin said:
Sorry to see the 295 didn't go :( it is mega warm at the minute, my sessions are suffering as well :D


Re: belts and deadlifts

A lot of conventional pullers prefer their belts looser for deadlifts than for squats.
Another option to look into is abdominal belting instead of lumbar which is much more common.
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Hey it came off the floor a fair bit really. Another 6" or so and I could maybe have hitched it up. Just wanna say thanks again and am gonna keep working on a volume based cycle with speed being the aim. 295 in the autumn.
 
Can somebody please recommend what resistance band to get for trying to improve my ankle mobility? My ankles are terribly immobile at the minute which just completely ruins any chance of squatting with good form :(.
 
Moothead2 said:
Can somebody please recommend what resistance band to get for trying to improve my ankle mobility? My ankles are terribly immobile at the minute which just completely ruins any chance of squatting with good form :(.
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Others are best recommending. I suffer the same by going on the balls of my feet when squatting. I find a 15kg 1.5" plate under my heel really helps. Have to go down a bit further but all gravy.
 
When rehabilitating my ankle after a fracture I was told to stretch both gastrocnemius and soleus. The stretches are slightly different and it's worth looking them up on google for a visual demonstration. Swiss ball squatting and one leg squats (with TRX) helped build up strength too. Get rid of the weight on your back and do some serious flexibility work before building up the weight again.
 
Ouch. Think I hurt my lower back quite bad. Done a set of very heavy dumbbell presses in the gym this morning and stupidly took no care in lifting them carefully when putting them away. Felt a sudden sharp twisting pain in my lower back and dropped the weight. Luckily I was with someone who could drive me home. Could barely get out of the car at home, had a piping hot shower and went for a nap. Woke up and literally couldn't move due to the severity of the pain. Can't even walk to the bathroom. Girlfriend got some strong painkillers but will probably have to go to after hours doctor if it don't get better by tomorrow. Bloody annoying. You'd think I'd have learned to be more careful with 20 years gym experience under the belt :/
 
Been using a belt for my squats and deadlines recently to help push the weight up. Reading on here a few post back im not sure if I should use them. Do they make you stronger, or will my core be weaker if I rely on the belt?
Just read mrthingsz post, so I think I'll stop using a belt. But if your training to 95% how do increase the weight if you never get there?
 
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bakes0310 said:
Been using a belt for my squats and deadlines recently to help push the weight up. Reading on here a few post back im not sure if I should use them. Do they make you stronger, or will my core be weaker if I rely on the belt?
Just read mrthingsz post, so I think I'll stop using a belt. But if your training to 95% how do increase the weight if you never get there?
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I don't use a belt as I'm not lifting heavy enough to justify it but I'd suggest there's a place for belts in that they can allow you to push beyond a plateau. They're not good or bad in any definitive sense, it's just a tool to assist you in training and meet your goals. It is probably sensible not to become completely reliant on a belt in the same way that becoming too reliant on any training aid can be an issue. If you're using it to compensate for a weakness or imbalance then it's worth trying to address that issue as well but it depends what you're trying to do and in what sort of timeframe whether that will be possible.

Repeating the same things over and over again while expecting to improve might be a problem as the body adapts but if you can mix it up from time to time then you're likely to make more progress so that might mean sometimes you use a belt and sometimes you don't but you might have to modify the exercise accordingly. I'd recommend waiting for someone who knows what they're talking about to confirm or otherwise these views.
 
Thanks semi.
I couldn't say if I have a weakness or if I've reached my limit on squats and deadlines and some how need to figure out how to improve it. I've only been using a belt on my personal moderate and heavy lifts. I think ill change my programming up a bit see if that will help.
 
Also as for my body getting used to deadlines and squats that could be correct as I do them every week for a very long time. Do I need to give them a break for say 3 months? What's an alternative, I would hate to come back to them and be weaker.
 
bakes0310 said:
Also as for my body getting used to deadlines and squats that could be correct as I do them every week for a very long time. Do I need to give them a break for say 3 months? What's an alternative, I would hate to come back to them and be weaker.
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Change to front squats, or go for 8-12 rep ranges.

Doing the same rep ranges forever is not as good - apparently - as varying the rep ranges over time for ultimate expression of strength/hypertrophy, so try RSR or Smolov for a cycle and see how it goes. ;)
 
7:30 on a Sunday, means only one thing!!

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^ Ha! Thats what I should be doing today but I'm bailing on that and going for a run instead, will probably ended up being even less pleasant due to the heat though :D
 
The pain in DBSS is different to a conventional high/low bar squat. There's a lot more stabilising going on, so the quads/glutes/hammies aren't the only muscles being dragged thru the hedge. The soreness will come the next day when all these lifting stabilising muscles have DOMS, and all of a sudden you'll realise you have muscles you never knew you had :D
 
MoNkeE said:
The pain in DBSS is different to a conventional high/low bar squat. There's a lot more stabilising going on, so the quads/glutes/hammies aren't the only muscles being dragged thru the hedge. The soreness will come the next day when all these lifting stabilising muscles have DOMS, and all of a sudden you'll realise you have muscles you never knew you had :D
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Well im really hoping i hurt a lot itll make it seem worth it

Kris_90 said:
Wait until you wake up tomorrow :D
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You mean wake up later today, gotta do the old graveyard shift! Finish 6:30 straight to the gym for International Chest Day!!
 
Phase 2 of get better at dead lifts started finally today.

Warm up with BOR 3 x 10 (60,65,65)
10 x 65
5 x 90
5 x 110
4 x 5 x 130
3 x 6 x 100

SLDL 3 x 8 x 70

Ripped off a callus, nice.
 
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