Gym

[TRF_Olyy]

Started rowing again this morning....just kill me now.

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[lucky number 7]

Unfortunately, my thigh muscles are always so tight that squatting form's a bit iffy for me - but as I can walk properly today, I definitely think there's space to run.

Good stuff..

Your post about competition motivating each other interested me... and I have an idea that could fly ..

How about we run a thread where we log our big three lifts , Bench Deads and Squats , or one of the three or whatever the poster fancies.. But we run a bit of a competition or something , people who make the biggest progress in strength , people who hit the highest strength or whatever ? Run it in weight categories and then perhaps one for overall?

I feel there are good vibes about the forum and nobody would take it to seriously and the bit of positivity and motivation could make the training seem more productive or worthwhile?

[Feicarsinn]

Good stuff..

Your post about competition motivating each other interested me... and I have an idea that could fly ..

How about we run a thread where we log our big three lifts , Bench Deads and Squats , or one of the three or whatever the poster fancies.. But we run a bit of a competition or something , people who make the biggest progress in strength , people who hit the highest strength or whatever ? Run it in weight categories and then perhaps one for overall?

I feel there are good vibes about the forum and nobody would take it to seriously and the bit of positivity and motivation could make the training seem more productive or worthwhile?

[lucky number 7]

You're just jealous you didn't get to see Westlife this evening..

[Feicarsinn]

Christ, I really am.

[big ginger 8]

Good stuff..

Your post about competition motivating each other interested me... and I have an idea that could fly ..

How about we run a thread where we log our big three lifts , Bench Deads and Squats , or one of the three or whatever the poster fancies.. But we run a bit of a competition or something , people who make the biggest progress in strength , people who hit the highest strength or whatever ? Run it in weight categories and then perhaps one for overall?

I feel there are good vibes about the forum and nobody would take it to seriously and the bit of positivity and motivation could make the training seem more productive or worthwhile?

I'd be up for that. Don't start training again until July though. Will say now my bench is pretty poor. I like to think my squat and deadlift are pretty good for my age but I'm not great compared to some freaks.

[lucky number 7]

None of my lifts are top class but they're grand.

1RM Bench - 75
1RM Squat - 140
1RM Dead - ?

[big ginger 8]

Don't really get to try max lifts as it's generally part of training and the lowest we've ever done is about 3 reps for 4 sets. So are we going trapbar or normal deadlift?

I'd estimate my top lifts are about:

Bench: 90kg
Squats: 125kg
Deadlift: 160kg

[Aedaphon]

Don't really get to try max lifts as it's generally part of training and the lowest we've ever done is about 3 reps for 4 sets. So are we going trapbar or normal deadlift?

I'd estimate my top lifts are about:

Bench: 90kg
Squats: 125kg
Deadlift: 160kg

Props are always just a bit big

I'd be up for a competition thread, but only because I need to be shamed into improvement. Starting uni in about September so I'll have plenty of time to start piling up the weight.

How do you guys structure your big three lifts in a week? I never seem to fit in my dead lifts properly.

[lucky number 7]

Props are always just a bit big

I'd be up for a competition thread, but only because I need to be shamed into improvement. Starting uni in about September so I'll have plenty of time to start piling up the weight.

How do you guys structure your big three lifts in a week? I never seem to fit in my dead lifts properly.

Basically I squat and then the rest is Vainity muscles...

[big ginger 8]

We have a Strength and Conditioning coach so I just do what's on the board.

[lucky number 7]

Gobshite ...Just Biceps and squats...

[TrueSlawter]

Good stuff..

Your post about competition motivating each other interested me... and I have an idea that could fly ..

How about we run a thread where we log our big three lifts , Bench Deads and Squats , or one of the three or whatever the poster fancies.. But we run a bit of a competition or something , people who make the biggest progress in strength , people who hit the highest strength or whatever ? Run it in weight categories and then perhaps one for overall?

I feel there are good vibes about the forum and nobody would take it to seriously and the bit of positivity and motivation could make the training seem more productive or worthwhile?

It could work but rather than a competition have it more as a think to encourage others on, e.g give tips on doing certain things or general advice (of which can just be done in this thread xD).

I really should start doing core lifts again, last time I did em I could get around 120kg on the squad, 90 odd dead lift and around 40kg on the bench press (full 3 sets, 7 reps) where the bench I could do closer to 80kg odd before :/ but a lack of gym till september stops that but am gonna be trying that Insanity thing over the summer (when and where I can) and see how that goes.

[big ginger 8]

Did my first session for 5 weeks.

Warm up of foam rolling and 10-15 exercises clams, OH squats, hip lifts etc.etc.

Hang Clean 5x3 50% of 1 rpm
BB Back Squat 4x8-12
RDL 4x8-12
DB Split Squats 4x8-12
Glute Ham Raises 4x8-12

With 30s of core between each set.

Then cool down of static stretches and foam rolling.

My legs are in bits.

[04perryo]

Did my first session for 5 weeks.

Warm up of foam rolling and 10-15 exercises clams, OH squats, hip lifts etc.etc.

Hang Clean 5x3 50% of 1 rpm
BB Back Squat 4x8-12
RDL 4x8-12
DB Split Squats 4x8-12
Glute Ham Raises 4x8-12

With 30s of core between each set.

Then cool down of static stretches and foam rolling.

My legs are in bits.

get used to the pain in your legs because its almost guaranteed that they will be in pain for quite a long time haha :P

[big ginger 8]

I'm usually grand after a day or so I'm thinking about starting to take protein shakes to help recovery.

[04perryo]

i wish i was like that and i even take shakes... just did a leg work out today and can already tell the next few days will be hell haha

[lucky number 7]

I personal bested again today

150kg deep and comfortably enough ****ing thrilled

[Sker]

deep? as in deepth... oh wait this isn't the afrikaans thread

[Aedaphon]

Done upper body today and going to be doing legs tomorrow- could anybody put up their workout? I'd be interested in seeing how mine compares ( or in ripping off theirs if it looks decent)

[lucky number 7]

Squaaatttsss.

That is all

How's every ones form?

[TRF_Olyy]

Did chest/triceps today - finally staring to get in to a routine/get my lifts back to where they were before the end of Uni

Another 2km row today - AAARRRGGGHHH. Anyone got some new lungs for me? Fupping hell.


My forms a lot better than it was, but my lift numbers are crappy due to it
Messed my back up about a year ago and had to keep stopping/starting lifting, and my hip flexibility completely went (which didn't help the back problems) - getting over it now though, but only squatting 100kg and deadlifting 140kg due it.
Bent over row suffered the most though, no idea what my top end is as I'm building it up insanely slowly (2.5kg every session, if that, depending on how my back feels) so only doing 60kg for that atm.

[lucky number 7]

Nice ...I want to push for 160 asap now

[big ginger 8]

Usually only do a weight where I can keep my form.

Upper body today.

Clean 3x3
Bench Press 3x12
CG Chins 3x12
DB Seated Shoulder Press 3x12
Bent Over Rows 3x12

Again with 30s core between sets.

[Feicarsinn]

Usually only do a weight where I can keep my form.

Upper body today.

Clean 3x3
Bench Press 3x12
CG Chins 3x12
DB Seated Shoulder Press 3x12
Bent Over Rows 3x12

Again with 30s core between sets.

If you want to strengthen your core you've got to go longer I'm afraid. You should start off at the minute mark and build from there.



That works as a good segway for a point I wanted to bring up. As some of you know, my leg is currently crocked. This means that I have to give quite a bit of time to doing rehab on it and of course it means I'm completely unable to train. The thing is, the rehab is better done at home for a number of reasons and considering that it takes around 40 minutes, I'm not really arsed trekking of to the gym after. So, I was wondering how good a work out I'd be able to achieve at home ie. weight free.

As far as I can see there are only two pieces of equipment that are needed for the process; a pull up bar and an ab roller (both of which I happen to be in possession of in any case.) So essentially the workout would entail lots of:

Chin ups - working the back, shoulders and biceps
Push ups - chest, shoulders and triceps
Handstand push ups - shoulders and arms
Ab roller - Abs (this thing is monster btw!)
Hyper extensions - lower back, glutes, hamstrings (This one is really dependant on how strong my leg is)

Obviously reps are something that I'm going to have to figure out as I go along, but they going to be pretty big sets. Bear in mind that I'm not looking for massive muscle gain here, merely to keep on top of everything while I'm out of action.

Thoughts?

[big ginger 8]

If you want to strengthen your core you've got to go longer I'm afraid. You should start off at the minute mark and build from there.



That works as a good segway for a point I wanted to bring up. As some of you know, my leg is currently crocked. This means that I have to give quite a bit of time to doing rehab on it and of course it means I'm completely unable to train. The thing is, the rehab is better done at home for a number of reasons and considering that it takes around 40 minutes, I'm not really arsed trekking of to the gym after. So, I was wondering how good a work out I'd be able to achieve at home ie. weight free.

As far as I can see there are only two pieces of equipment that are needed for the process; a pull up bar and an ab roller (both of which I happen to be in possession of in any case.) So essentially the workout would entail lots of:

Chin ups - working the back, shoulders and biceps
Push ups - chest, shoulders and triceps
Handstand push ups - shoulders and arms
Ab roller - Abs (this thing is monster btw!)
Hyper extensions - lower back, glutes, hamstrings (This one is really dependant on how strong my leg is)

Obviously reps are something that I'm going to have to figure out as I go along, but they going to be pretty big sets. Bear in mind that I'm not looking for massive muscle gain here, merely to keep on top of everything while I'm out of action.

Thoughts?

As I said before I don't decide the workout I do quite a bit of core myself anyway and it does ad up to about 6 minutes of core (don't do it after cleans) don't know if that makes a difference.

That regime looks good ab rollers are mental have you seen Thorn do them?

[Feicarsinn]

As I said before I don't decide the workout I do quite a bit of core myself anyway and it does ad up to about 6 minutes of core (don't do it after cleans) don't know if that makes a difference.

That regime looks good ab rollers are mental have you seen Thorn do them?

Ab rollers are the balls. They get your stomach in absolutely monster shape. Only thing is, you really have to build up to it. You can't just start from scratch on the old roller or your going to be pulling with your back and arse, meaning you'll probably do yourself a bit of damage.

Maybe it my involvement in the GAA that makes me put a lot of emphasis on the core. It's the single biggest strength issue in hurling because it really dictates how well you take a tackle and your ability out burst out of a ruck.

[Peat]

My current top lifts are

Squats 100kg
Deadlift 70kg (a long time ago)
Bench press 65kg (likewise)

Basically, I have fairly hench legs, no core, and a chichua like upper body. Doesn't help that I'm coming back from a shoulder injury.

[Peat]

The good news is my squats max lift is now 110kg

The bad news is I sat down on getting back from the gym, and now I'm not sure I can get out of the chair.

[big ginger 8]

My last three workouts:

Friday:
Hang Snatch: 3x3

Trapbar Deadlift: 4x12
Finger-Knee Crunchx5 e/s

Incline Dumbell Press: 4x12
Ab Rollx10

Barbell Single Arm Row: 4x12
Reverse Curlx10

Rowing 150m/30s Restx10

Monday:
Hang Clean 3x3 (working up to max)

Barbell Front Squat 4x10-12
Toe Touchesx20

Glute Ham Raises 4x10-12
Ab Rollx10

Back Foot Elevated Split Squat 4x10-12
ss
Swissball Leg Curl (5-1-1) 4x10-12
Swissball Plank Pushx10

Wednesday:
Power Clean 3x3 (working up to max)

Bench Press 3x12
Ab Rolloutsx10

Closegrip Chinups 3x12
Swissball Jackknifesx10

Dumbell Shoulder Press 3x12
Reverse Curl and Pressx10

Bent over Row 3x12
Toe Touchesx10

90s Plank
60s Dide Plank e/s

Again the core work was done after each set not each exercise.

Thoughts?
T