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The official gym & weightlifting thread! rep #2
- Thread starter john turner
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I've been going to the gym for a while now but the trainer there (they weren't really a proper one) just gave me some routine with a load of cardio and machine weights.
I discovered the error of my ways and started doing some dumbell exercises from the Bodydoctor book, it's based on long reps (25) to lose weight. Well I've done a while of that so I've decided to move onto doing some strength training with the Stronglifts 5x5 program.
I'm 17 and 210 Ibs and 5ft 10" so I'm fairly big, however, after playing rugby for around 7 years, I've built up a lot of muscle in my legs and core, so much so that many don't believe I'm actually 210Ibs. I'm hoping I'm going to gain a lot of strength and hopefully lose some weight. So here's the program...
A
Squat - 5x5
Bench - 5x5
Inverted rows - 3xF
Push Ups - 3xF
Reverse crunches - 3x12
B
Squat - 5x5
Overhead Press - 5x5
Deadlift - 1x5
Pull/Chin Ups - 3xF
Prone Bridges - 3x30secs
Alternating between each workout each time I go. I've gone through the two workouts and they seem to be ok. I did have some trouble with the deadlift, could anyone give me any tips to sort it out?
Does this sound good? I've not got to my top point for the weights because I'm getting my technique sorted first as this is the first time I've done these lifts.
I discovered the error of my ways and started doing some dumbell exercises from the Bodydoctor book, it's based on long reps (25) to lose weight. Well I've done a while of that so I've decided to move onto doing some strength training with the Stronglifts 5x5 program.
I'm 17 and 210 Ibs and 5ft 10" so I'm fairly big, however, after playing rugby for around 7 years, I've built up a lot of muscle in my legs and core, so much so that many don't believe I'm actually 210Ibs. I'm hoping I'm going to gain a lot of strength and hopefully lose some weight. So here's the program...
A
Squat - 5x5
Bench - 5x5
Inverted rows - 3xF
Push Ups - 3xF
Reverse crunches - 3x12
B
Squat - 5x5
Overhead Press - 5x5
Deadlift - 1x5
Pull/Chin Ups - 3xF
Prone Bridges - 3x30secs
Alternating between each workout each time I go. I've gone through the two workouts and they seem to be ok. I did have some trouble with the deadlift, could anyone give me any tips to sort it out?
Does this sound good? I've not got to my top point for the weights because I'm getting my technique sorted first as this is the first time I've done these lifts.
Could be technique, could be because you are also doing squats in the same day (can really hammer your back).
What position do you play Max? And I'd say it's worth sneaking some weightlifting (olympic lifts) in there for the explosive power, would translate well to rugby
.
Was at the gym for the first time in a while today, took a break due to the intensities of my course and exams etc.
On the bright side, strength was still there, actually added 5Kg to my cleans . All other lifts I dropped the weight a bit and only did 3 sets as opposed to 5 (stamina). It should pick up fairly quickly though.
What position do you play Max? And I'd say it's worth sneaking some weightlifting (olympic lifts) in there for the explosive power, would translate well to rugby
.Was at the gym for the first time in a while today, took a break due to the intensities of my course and exams etc.
On the bright side, strength was still there, actually added 5Kg to my cleans
. All other lifts I dropped the weight a bit and only did 3 sets as opposed to 5 (stamina). It should pick up fairly quickly though.
Yeah, the creator of the program says that's the reason he's put 1x5 deadlifts, because there are so many squats involved.Could be technique, could be because you are also doing squats in the same day (can really hammer your back).
What position do you play Max? And I'd say it's worth sneaking some weightlifting (olympic lifts) in there for the explosive power, would translate well to rugby
I'm a loose head prop so I figured having squats as the main exercise would help me because of the back and leg work. The olympic lifts could be very useful actually, especially for lifting those heavy 2nd rows in the lineout
I see you're doing stronglifts, good choice. If you wanted to do some cleans you could sway the inverted rows for cleans.
The problem most people have with the deadlift is that they squat too deep to pick up the barbell. You want to pull with your posterior chain, especially hamstrings and spinal rectors. You should not be using your quads as the dominant muscle group. Try bending at your hips rather than your knees and using only the necessary knee bend to pick up the bar. Keep your back flat, head up and the bar right on your shins. Keep your weight low at first so you do not blow out your lower back. oh, and pull from your heels.
Yeah, I thought it looked pretty good, have you tried it?
Are cleans just power cleans? I'm not really in touch with all this lifting lingo
I'm referring to the Stronglifts site a lot to sort my technique out and that's what they're called on there.
Nice one I'm trying to get back into rugby later in the year (Flanker/Winger, preferably openside)
Power Cleans are a type of Clean, basically the difference is that you don't squat below parallel with the "power" versions of lifts.
+1 to what lowendmafia is saying regarding the deadlift technique.
I'm trying to get back into rugby later in the year (Flanker/Winger, preferably openside)Power Cleans are a type of Clean, basically the difference is that you don't squat below parallel with the "power" versions of lifts.
+1 to what lowendmafia is saying regarding the deadlift technique.
Yeah, I think I might have squat down too far. It's also kind of difficult learning to do it because I was using an empty bar to practise, so I had to use a pile of weights on each side to get it up to the desired height and whenever I put the bar to the floor, they'd get all unbalanced. Any tips on how to practise it effectively?
cheers,
Max
How much experience do you lot have with kettlebell training (didn't someone here complete some sort of official kettlebell trainer program?)?
I've become very interested in kettlebell training, because I'd really like to do some sort of exercise which would require more balance than just pumping at the gym, as I've been thinking about starting Judo again next fall. Besides, my goal with exercise isn't to get really big in the upper body, but to gain muscle all over my body and to just be in really good shape and gain agility in addition to strength.
I've become very interested in kettlebell training, because I'd really like to do some sort of exercise which would require more balance than just pumping at the gym, as I've been thinking about starting Judo again next fall. Besides, my goal with exercise isn't to get really big in the upper body, but to gain muscle all over my body and to just be in really good shape and gain agility in addition to strength.
Down almost 40 by dieting, and thinking about joining the local anytime fitness. Any experience with them? I know it is more expensive, but I like the idea of being able to go there at 1-3am with NO ONE there.
In my gym they have training plates, full diameter and only 2.5Kg and 5Kg.
Could always try boxes on each side? If there are any power racks, you could lower the rails to the right height and use them?
If you can set up a camcorder or something to record you from the side, to watch your form (and watch for your back arcing, which is an easy thing to fall into with deadlifts).
Lowendmafia is the man you want to ask about kettlebells!
Can't help you there Tim.
So thanks to some **** at the gym sneaking up behind me and screaming in my ear while doing my deadlifts, my back is in serious pain. Haven't even looked at weights for well over a week now. I am NOT a happy bunny
I have had no time to lift due to studying for finals. I completed my last exam yesterday and worked out in the morning today. I know how you feel, dj. When you condition your body to regular exercise, it really is awful to be away from it.
Well that and I've got my college exams coming up as well. Since I refuse to touch painkillers (actually, pretty much all non-recreational drugs) when I can avoid it, studying is tough.
Kettlebells are great functional strength and endurance training tools, however they must be used correctly so you do not hurt yourself. There really is not a whole lot that I can instruct you on over the internet. I would recommend you seek out an RKC certified trainer in your area. Check out www.dragondoor.com and search for a trainer. Once you understand the basics and how to perform each exercise correctly, you can begin training on your own. I have heard people claim that they have hurt their backs doing bells and all that tells me is they were not doing it right. You should not get hurt doing kettlebells!!! Please, if you are serious about this, seek out a professional that will teach you correctly and you will have no problems. Do not trust anyone but an RKC or an IKFF certified kettlebell teacher (I am both).
Unfortunately the dragondoor.com search didn't find anyone from Finland, but I'll check the Finnish Kettlebell associations site for more info on trainers.
I'd be interested to get a more detailed explanation of your experience with kettlebells, as a professional? As in, what do you really think to be the greatest advantages of kettlebells, how well can all muscle groups be trained and so on? And would kettlebells be a suitable way for a 50-year old female to work her back and abs (obviously using smaller weights)? My mom is kind of interested in this too, she is in great shape for her age, doing marathons and crosscountry skiing, but she hasn't done much gym workout or anything like that. It'd be a great mother&son hobby!
Unfortunately the dragondoor.com search didn't find anyone from Finland, but I'll check the Finnish Kettlebell associations site for more info on trainers.
I'd be interested to get a more detailed explanation of your experience with kettlebells, as a professional? As in, what do you really think to be the greatest advantages of kettlebells, how well can all muscle groups be trained and so on? And would kettlebells be a suitable way for a 50-year old female to work her back and abs (obviously using smaller weights)? My mom is kind of interested in this too, she is in great shape for her age, doing marathons and crosscountry skiing, but she hasn't done much gym workout or anything like that. It'd be a great mother&son hobby!
As long as you can find a certified kettlebell teacher, you will be fine. There are 2 different styles, RKC is hard style and IKFF and many others are fluid style (used in competition). Kettlebells are great for just about anyone, we have classes that have anywhere from 17 year old student athletes to men and women into their 60s. If the exercises are performed correctly the benefits are immeasurable. Bones get stronger and denser and the motions are both metabolic and anaerobic, so as you condition your body aerobically, your muscles get stronger as well. The weights are generally pretty light so you are not using maximal force against them. Our clients see amazing results from our programing because we work all three metabolic pathways every week. The point is, be good at everything, not just one thing like bodybuilding or powerlifting. You will both benefit immensely and the core workout you will get is like no other workout. I would recommend bells to just about anyone at any fitness level.
Good luck man, let me know if there are any more questions or how it goes when you start.
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