*** The 2016 Gym Rats Thread ***

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reiyushin said:
So lots of people seem to be progressing or at least enjoying the little 4 week block I had posted up earlier.
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Following this program, what is a good way to work out your new max? Warm up and then go straight to the last max, work up in terms of percentages? I have no idea :p

I look forward to seeing the gain though. On week 3 and I feel stronger (and fitter too tbh). I can actually hit all reps now.
 
I'm getting really pumped and painful forearms during the end of my 'pull' workout lately. Any ideas how to stop it, or what It is? Couldn't even finish 12 reps of barbell curls at 20kg today :( The girls will not be impressed.
 
[TW]Sponge;29922256 said:
I'm getting really pumped and painful forearms during the end of my 'pull' workout lately. Any ideas how to stop it, or what It is? Couldn't even finish 12 reps of barbell curls at 20kg today :( The girls will not be impressed.
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Maybe change to a Z bar over the barbell. That puts less strain on forearm in my experience.

Alternatively maybe swap barbell for dumbells or cable curls.
 
[TW]Sponge;29922256 said:
I'm getting really pumped and painful forearms during the end of my 'pull' workout lately. Any ideas how to stop it, or what It is? Couldn't even finish 12 reps of barbell curls at 20kg today :( The girls will not be impressed.
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Are you doing chin ups beforehand?
 
Hedge said:
Maybe change to a Z bar over the barbell. That puts less strain on forearm in my experience.

Alternatively maybe swap barbell for dumbells or cable curls.
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Will give it a go, thanks.

mrthingyx said:
Are you doing chin ups beforehand?
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No, just heavy lat pull downs and some cable pull downs. The pain starts to kick in doing upright barbell rows. I'm not gripping that hard and form is correct. Never used to bother me before so it's strange.
 
[TW]Sponge;29923307 said:
No, just heavy lat pull downs and some cable pull downs. The pain starts to kick in doing upright barbell rows. I'm not gripping that hard and form is correct. Never used to bother me before so it's strange.
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First: ditch the upright barbell rows... Your rotator cuff will thank you later.
Second: do chin ups (unless you are a professional swimmer)... Your ego will thank you later.
Third: stick a hockey ball in your forearms and roll it all around. Then sort out your external shoulder rotation, and do some deadlifting. :)
 
As mrthingyx says. My shoulders hate the abuse from 'bro' excerises. OHP, Facepulls, and DB presses are all I do now.

But then I do have that DYEL look. OHP will get you strong though!
 
mrthingyx said:
First: ditch the upright barbell rows... Your rotator cuff will thank you later.
Second: do chin ups (unless you are a professional swimmer)... Your ego will thank you later.
Third: stick a hockey ball in your forearms and roll it all around. Then sort out your external shoulder rotation, and do some deadlifting. :)
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Thanks for the advice. Anything I can do in place of the upright rows?
 
[TW]Sponge;29924050 said:
Thanks for the advice. Anything I can do in place of the upright rows?
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What do you do them for?

Anterior delts? Do some strict barbell or dumbbell pressing.

Lateral delts? Lateral raises, bench, push-ups...

Posterior delts? Chin-ups. And prone/t-bar/Pendlay/inverted rows.

Traps? Do some deadlifting.

Or - if you really want to be a boss - the snatch. ;)
 
Things to do.

Square it up
Find some end caps
Two more couplers for bench presses
Mark up the poles heights
Sheet of ply underneath and feet under the poles
Buy some decent spring clips these cheap ones are useless

Total cost £30 excluding bench iron and bar


GdxMKTn.jpg
 
For those who may be interested. The Worlds Strongest Man was held yesterday and Friday.

Results in spoiler plus my views :)

Worlds Strongest Man 2016:

1st Place: Brian Shaw (USA)
2nd Place: Thor Bjornsson (ICE)
3rd Place: Eddie Hall (ENG)

I predicted this order after watching them. I was very surprised at how close Thor came to Shaw to be honest. 2pts behind. This considering that Thor has been doing long days filming and has not been able to dedicate as much time to his events. Brian Shaw from his training videos just looked immense and has now won WSM 4 times and has truly cemented himself up there with some of the strongest men who have ever lived. At 6'8" and 200kg+ its expected.

Eddie Hall, well, despite the 3rd place I was expecting him to get close to the top spot or at least close to Thor. Earlier this year he pulled a 500kg deadlift with clearly 10(+)kg left in there. He had a disastrous first event that ultimately put him out of the race to have won. He came dead last at a 375kg frame carry. Maybe next year will be his year. I would think that had Thor not been filiming as he has been this year might have been his year.

Congrats to Brian and hopefully next year Big Z will be back to force an emphatic fight from the top 4. Eddie now being statically stronger overrall than Z will be interesting.

Enjoy the show at Christmas :)
 
Maccapacca said:
Things to do.

Square it up
Find some end caps
Two more couplers for bench presses
Mark up the poles heights
Sheet of ply underneath and feet under the poles
Buy some decent spring clips these cheap ones are useless

Total cost £30 excluding bench iron and bar


GdxMKTn.jpg
Click to expand...



not sure I'd trust scaffolding clamps for a shock load like a bar being dropped on them.
 
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