The Official Gym & Fitness Thread

Overhead squat much? Talk about a core stabilization workout lol

 

2 finger rack? just feels uncomfortable as fuck to me. lol

I think I'm only gonna use bumper plates on bars now, they look fucking massive. haha

 

Allows me to flick my elbows under quicker when cleaning because i can let go of the bar to move around it quicker and throw it back at my throat, and keeps my elbows tall in turn keeping my torso tall. I only fs squat like that because when i clean thats how i catch

 

x2, if I haven't done them in a while than even a light 95# will have me hating life when I try to sit up in bed the next morning. Actually, when I first started doing them I pretty much only felt it in the core.

 

yeah exactly,
When i used to Clean i did the same, allowed my reduced mobility wrists to hold on lol. My wrists are Fuk'd from years of Football(Safety, LB & TB) and Rugby so i do my best but i have a ton of work I SHOULD be doing to get them back to " normal"

good work on that Front squat at ur weight. Im a little heavier lol

 

prob more than I can do. I'll find out Saturday

I'm gonna start putting them in rotation!

On legs, I usually do one powerlifting type exercise for quads and one for hams and then I do one machine exercise for quads and one for hams. At the end of the workout, I'll usually vurn out on something like lunges or light weight leg press...something that works both muscle groups. I've tried going all out and doing shit like squats, deads, and leg press all in the same workout, but it's just too much, IMO. To me, it's like maxing out on flat, incline, and decline bench all in the same workout. This Sat, I now plan on doing:

front squats
leg extensions
straight leg deadlifts
leg curls
calves

I've never really utilized front squats because of their awkwardness, but I'm going to try to get used to it. I also like doing hack squats; those blast the hell out of my quads

 

You've got me wanting to do these, too. I've never even tried one

 

I personally find that doing Leg extensions prior to Front squats allow me to push considerably harder and lift heavier.

I do exactly the same before stiffs or deads, Hammy curls, get the blood in there. Hammy curls with toes pointed Plantar flexed to help hit the meat of the hammy better.

When i transition to my Leaning out phase, I do 10 sets of 8 Tri super set on :
Monday
Flat bench : 245-255 8 reps
Front squat : 225 8 reps
sumo dead lift : 268
1 min rest , 10 sets

Thursday Repeat but instead
incline with 225 x 8
Back squat 255 x 8
Weight pull ups/pull ups x 8

I rotate days off on tuesday/wednesday and do Auxiliary in between these main lifts,
by week 3 i can run same routine but add another day, doing this sequence but modified again but includes cleans and snatches

For the brave, Try it out, Its not fun and you may puke, i sure do almost every time around Set 8

 

Unless your oly lifting i wouldnt waste time with em, if ur looking to build leg strength stick to front and back squats. If u want the core and shoulder stabilization part of it pick a moderate weight and do 3-5 second pauses in the bottom for over head squats youll hate life only thing to watch for is keep external totation in your shoulders and stay locked out

 

They aren't easy. Read up on them a bit and then try with something light. It took a while for me to be able to squat without dropping the bar. I found snatches easier to do at first and the overhead squats came shortly after being able to do light snatches.

Fuck, I might have to pull the bar out and hit a few tonight...

 

Over heads used to be rough for me,
For the first 3 months my Gf could over head squat more than me lol.

There is quite an amazing vid online of a guy over head squatting and holding/sitting with 405 overtop from back squat starting point.

 

Why do so many people at my gym insist on not doing legs? They must like the jail house build with legs the size of my wrist, and will be on the bench and curl bar all week.

thats all!

 

john pera hitting 360x3

https://www.youtube.com/watch?v=gLDkQkpgEqc

 

No one knows...I wonder how many will start jumping on a squat rack prior to benching if they only knew that a stronger lower body can make a stronger upper body.

Maybe it's cause a girl will most likely say "look at his bi's and chest" as opposed to quads. Whatever though, just increases my chances having more girls stare at my ass

 

Alright, I'm throwing overheads out lol

Yep...It's tought being a 1%er

Yeah, those guys get the love when their pants are on, but they look like candy apples at the beach or in shorts. Nothing makes me happier than catching folks looking at my quads popping out from under my shorts.

Who looks cooler???

 

is that 2nd picture for real? No way his legs look like that with an upper body like that. Haha

 

Dude, the guys at my gym are just as bad

 

Come to think of it, not very many people wear shorts at my gym unless they're the baggy bball shorts that come down to their shins. There have been a few guys though that I've caught myself laughing at...I sometimes forget I have headphones in and they can hear me

 

Those are the tell-tale signs of a guy who doesn't do legs: baggy b-ball shorts, pants, curling in the squat rack, etc.

I wear pants to the gym like once a month in winter months. I like my shorts above the knee so people know. I love making the leg day skippers feel insignificant. I just wish I had Arnold legs...I'd work out in cheerleading shorts lol

 

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Wow! does he even leg?
Doing Legs today one things for sure all squat racks will be open.