*** The 2017 Gym Rats Thread ***

Baxter said:
I have found a large disparity between my deadlift and rack pulls just recently. Probably down to my lower back. Any advice on what exercises to throw in? I was thinking some RDLs or SLDL. Carry on with rack pulls as well?
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Depends on the height of the rack pull to determine the weakness. And even then it may not necessarily be a weakness due to leverages and you might simply be able to lift more/less as a result.
 
Dreamforger said:
Depends on the height of the rack pull to determine the weakness. And even then it may not necessarily be a weakness due to leverages and you might simply be able to lift more/less as a result.
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Bar was just below my knee height. This has come about from trying a DL max last week. Got off the floor ok but couldn't get it up past my knees to lockout.
 
mrthingyx said:
Is there a reason you are doing rack pulls (I know why they can be programmed, but I wonder what you do them for)?

But it is probably not your lower back but poor set up and pull from the floor... I.e. your glutes aren't working the way they should.

Got a video?

In general, floor work is always a help: paused deadlifting, speed work, etc... I never to rack pulls because it is too much hard work setting uo for them. :D
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Nearly missed this!

I have only tried them due to lockout issues on the DL.

No video at the moment I'll try to get one on my next DL session.
 
Baxter said:
In weight? I have deadlifted 225kg. Nearly passed out on a 180kg rack pull. Was going for 230kg DL last week.
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It sounds like a positioning thing. The best thing to do is record yourself doing a normal deadlift and then record yourself doing a rack pull. You want the positioning of the rack pull to mimic the same position of the deadlift. It'd probably also be worth posting those videos here to get some feedback on them.
 
Thanks guys I'll try to get some videos done on the next sessions.

I think I'm partly being a bit picky as progress has slowed down a bit. Was really expecting to hit that 230kg DL.
 
Can someone help with upper back strength. I have reached the max that I can fit onto the hammer pull (200Kg). We dont have a barbell bench type setup. I guess I could do bent over rows, but I will be limited by my lower back. Not sure what else to do, I have maxed out all of the available machines except the front pulldown.
 
CaptainRAVE said:
Can someone help with upper back strength. I have reached the max that I can fit onto the hammer pull (200Kg). We dont have a barbell bench type setup. I guess I could do bent over rows, but I will be limited by my lower back. Not sure what else to do, I have maxed out all of the available machines except the front pulldown.
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Ah... The delights of machines. And by delights, I actually mean problems.

Single arm rows, barbell rows, all kinds of free weight rows, coupled with chins and pull ups.
 
Inverted rows are an option as well, although weighted ones can be fiddly to set up. If I didn't do seal rows they'd be my horizontal upper body pull of choice (weighted pull-ups as my primary vertical pull 4lyfe), under-rated and surprisingly hard exercise.
 
How is everyone coping with 'new year new me' gym goers??

I've noticed the number of douchebags in 3 or more have increased massively!
 
mrkambo said:
How is everyone coping with 'new year new me' gym goers??

I've noticed the number of douchebags in 3 or more have increased massively!
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Yup, a right pain at the moment. Especially the groups of 'insta' girls - I really wish they would get out the way. Give it a few weeks and they will all leave. On the plus side, at least they subsidise my membership for the rest of the year :D

Trying to get into the car park at peak time is the biggest pain at the moment. This time of the year really does make me lol in the gym :)

Fair play to those few who stick it out though.
 
CaptainRAVE said:
Yup, a right pain at the moment. Especially the groups of 'insta' girls - I really wish they would get out the way. Give it a few weeks and they will all leave. On the plus side, at least they subsidise my membership for the rest of the year :D

Trying to get into the car park at peak time is the biggest pain at the moment. This time of the year really does make me lol in the gym :)

Fair play to those few who stick it out though.
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OMG Insta Girls, we wont go there, i have quite a few of them at mine, its actually hilarious when they pose for photos, there is one PT there who takes a lot of photos for her blog which i have no issues with but the others are jokes!

I'm lucky my gym is located in a office suite building which has a very large car park, i think it has spaces for ~350 cars, and by 7pm its largely empty so its not a problem, but the Fiat 500's seems to be breeding lol!
 
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