*** The 2016 Gym Rats Thread ***
- Thread starter Steedie
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Had a pair of adidas powerlift 2 delivered yesterday, it could be coincidence but wearing them and doing squats this morning felt 10x better with no weird feelings in the groin or hip. Bought them as my heels were lifting slightly before and they seem to have sorted that out.
I have noticed that my arse wiggles from side to side a bit on the way back up by the time i'm on the last set and struggling a bit. Might deload yet again to see if i can sort that, feels like all i'm doing lately is deloading, i've went from 105KG to 95KG to 80KG back up to 85KG and if i deload again probably down to 75KG because of trying to sort out issues.
I have noticed that my arse wiggles from side to side a bit on the way back up by the time i'm on the last set and struggling a bit. Might deload yet again to see if i can sort that, feels like all i'm doing lately is deloading, i've went from 105KG to 95KG to 80KG back up to 85KG and if i deload again probably down to 75KG because of trying to sort out issues.
Soldato
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Not at all hard - I'd certainly recommend giving it a go. What's the worst that can happen?!
Man of Honour
I hated sumo just didn't suit me at all and my back made me well aware of the fact it was not pleased.
Whilst people will complain of my broken record-itis, two things:
- sort your form out by sitting back moar as you descend;
- deficit Bulgarian split squats to sort out your apparent imbalances. These should be part of everybody's routines just to ensure that they remain balanced and in considerable amounts of gains/pain.
Soldato
Sounds good! I'm seriously lacking the squatting apparatus in the local gym unfortunately. Got to do week 3 of DL on round 2 of the training at some stage this week.
Fitting in rugby training with strength training is much tougher than I thought. Contact training was especially hard and I'm out of condition. Trying to do the following when work doesn't get in the way:
Monday - DL
Tuesday - Bench AM, Rugby PM
Wed - Rest
Thursday - Legs AM, Rugby PM (this was painful and I was very slow on the rugby field)
Friday - Rest
Weekend - Shoulders (will need to change this once the season starts)
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Weighed 15 stone 10 on Sunday which I'm pleased with as that means int he last two years I've lost over 10 stone. Still a little way to go but pleased with my results! Got training tonight which I can't wait for Squats and deadlifts tonight... FML however I get to have my DVST8 Whitecuts pre work out which makes it all worth while 
Man of Honour
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Have started the squat program posted above to go along with the deadlifting. Happy with my bench routine so will stick with it for the time being.
Hadn't front squatted before, so used the quiet gym afternoon to practice the technique. I had to use the crossed arm technique until I increase my wrist flexibility. I can see the benefit of front squats, a simple shift of weight really does mix it up. I can go heavier, but am forcing myself to focus on good form.
Got a massive smile from one of the girls working out today. Must keep telling myself, I am engaged, I am engaged, I can't go there anymore
Also, another thanks to the shoulder advice posted here. Stretches and rotation exercises have completely eliminated my shoulder pain, even with intense chest and shoulder days. A huge relief after years of on and off pain.
Hadn't front squatted before, so used the quiet gym afternoon to practice the technique. I had to use the crossed arm technique until I increase my wrist flexibility. I can see the benefit of front squats, a simple shift of weight really does mix it up. I can go heavier, but am forcing myself to focus on good form.
Got a massive smile from one of the girls working out today. Must keep telling myself, I am engaged, I am engaged, I can't go there anymore
Also, another thanks to the shoulder advice posted here. Stretches and rotation exercises have completely eliminated my shoulder pain, even with intense chest and shoulder days. A huge relief after years of on and off pain.
Weighed 15 stone 10 on Sunday which I'm pleased with as that means int he last two years I've lost over 10 stone. Still a little way to go but pleased with my results! Got training tonight which I can't wait for Squats and deadlifts tonight... FML however I get to have my DVST8 Whitecuts pre work out which makes it all worth while
Good work! Very impressive!
Associate
Shoulder mobility will help your front squats no end too, you dirty dog 
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Man of Honour
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+1 an impressive achievement.
I've bought some resistance bands so I've been doing shoulder dislocations every day, that coupled with rotator cuff exercises in the gym has my shoulders feeling better.
What shoulder stretches/exercises are you doing if you don't mind me asking?
Man of Honour
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Internal and external cable rotations are my main exercises, low weight (4-6kg), 10-15 reps every few days. I also do a similar exercise with my arm at 45 degrees up in front of me and I twist it up so that it is parallel to my body.
Stretches have involved things like a towel behind the back and moving my fingers towards the centre, palm behind back and raising thumb upwards towards head. I do this a few times a day.
Once most of the pain went I reintroduced lateral and front raises which seem to have completed the recovery.
Just need to keep all of this up now. I have also been looking at my other exercises and tweaking my form slightly to minimise shoulder injury.
Man of Honour
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Also knowing when to do it - I won't do it after blasting my shoulders, but sometimes it isn't obvious when to or when not to stretch or do the exercises. I try to listen to my body more these days though so try not to overthink it
Bit of a weird question about shoulder mobility - if I try and join my hands behind my back putting one arm over the shoulder and one just behind my back I can do it comfortably putting my right arm over. However if I try and it the other way with my left arm over my shoulder I can't even get close - my right arm doesn't go anywhere near as high up my back, and my left can't get anywhere near as far down. Is this an indication of poor shoulder mobility on a particular side or am I reading too much into this?
Associate
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Sounds like you're missing internal rotation in your right shoulder and you're possibly missing a little bit of external rotation in your left but it's difficult to say which shoulder is compensating and which one is missing rotation. A quick YouTube search of internal shoulder mobility will help but also stretch and mobilise your pecs as they often get over looked. One of my favourites is putting a ball of some description on the floor and putting my pec and as much of my bodyweight on it as possible and then wiggle around, constantly contracting and relaxing the muscle as I find sore spots. This is usually followed up with the door stretch - straighten your arm behind you and then raise your arm to any angle that is superior to the shoulder and then just play around with positions. Hope this helps.
Man of Honour
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Got a cheeky chest day in when I am meant to be resting. It felt good though.
Not sleeping as much as I was hence the early workout this morning. Either I am overtraining or it is the caffeine (I take it by lunchtime generally though!).
Rest day tomorrow
Not sleeping as much as I was hence the early workout this morning. Either I am overtraining or it is the caffeine (I take it by lunchtime generally though!).
Rest day tomorrow
Soldato
Get logging Rave!
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