January... - Page 2 - UK-Muscle Body Building Community

dmcc · 27-12-2007, 07:06 PM

Well my back is much stronger than it used to be (not a disc problem) but unfortunately the gym I go to during the week doesn't have a squat rack - though I'm looking at changing some things around in my schedule so might wind up doing legs on a different day.

I'll give it some thought.

Tall · 28-12-2007, 12:02 PM

If theres only a Smith for Squatting and you can use it safely then do it.

If not do Leg Press and SLDL for legs.

dmcc · 28-12-2007, 12:49 PM

TH I do do leg press and SLDL - though it's a seated leg press and I'm using the whole stack. I might switch legs to the weekend as I use a different branch of FF which has a squat rack, I don't find the smith that comfortable and it compensates for bad form.

Sodding corporate gyms

dmcc · 28-12-2007, 04:48 PM

Hmmm went to the gym today for the first time in about 2 weeks or so and did mainly cardio with some light squats. Used the power rack for the squats (and kept them light - 70kg) but I think my form is off - feet are about shoulder width apart, maybe a bit wider, but I could barely get to parallel, a couple of times I really felt myself leaning forward, and my knees were just forward of my toes. However, my legs certainly have felt it.

Any tips?

Tall · 28-12-2007, 04:54 PM

Quote:

Originally Posted by dmcc

Hmmm went to the gym today for the first time in about 2 weeks or so and did mainly cardio with some light squats. Used the power rack for the squats (and kept them light - 70kg) but I think my form is off - feet are about shoulder width apart, maybe a bit wider, but I could barely get to parallel, a couple of times I really felt myself leaning forward, and my knees were just forward of my toes. However, my legs certainly have felt it.

Any tips?

Did you warm up properly...?

Do you have an imbalance in your lower back?

Can you get someone there to check your form?

dmcc · 28-12-2007, 05:01 PM

Did you warm up properly...?
Yep - had just done 30 mins on the cross trainer and a couple of light sets of other exercises.

Do you have an imbalance in your lower back?
Not that I'm aware of.

Can you get someone there to check your form?
Probably not. The very few PTs there seem to be more interested in cardio and giant balls than weights, and are either constantly with someone or nowhere to be seen.

Equally, it could be that I'm more used to squatting in the smith than free, and I'm not the most flexible of blokes. I've read other threads here on squatting technique and I can see a few things wrong.

Tall · 28-12-2007, 05:03 PM

Ahh yes. You were squatting 100kg on the smith?

So 70kg sounds about right.

You just wont be used to the weight.

Warm up with the weights - do cardio after.

So something like...

20 Reps Bar Only (20kg)

5 Reps Bar + 2x10kg (40Kg)

5 Reps Bar + 2x15kg (50kg)

5 Reps Bar + 2x20kg (60kg)

Then move onto your 70kg for your 5x5 worksets.

The next week add either 1.25kgs per side or 2,5kgs per side until you start moving up the weights nicely.

dmcc · 28-12-2007, 05:08 PM

Cheers TH, you're a gent. It's also my first leg workout in about a month and TBH 70kg felt light - I knocked out 12 reps easily enough, although form could no doubt have been better.

BTW normally I do cardio after - today's squats were kind of an afterthought! LOL

Tall · 28-12-2007, 05:11 PM

Cardio bores me to tears. Try Tabatas Thrusters (google...) on non-workout days.

dmcc · 28-12-2007, 05:19 PM

hmm yes the idea of TT looks interesting and I can see how I could do it, or incorporate it into my workout. Presumably it can be done with any full-body exercise, such as a rower or a cross-trainer? HIIT looks like a winner too.

Tall · 28-12-2007, 05:23 PM

Tabatas rowing is good

Tabatas Clean and Press

Tabatas Pressups

etc etc etc

dmcc · 28-12-2007, 05:34 PM

How is it for shifting a belly?
Should we be doing this in private?
Will Ken *ever* get back with Deirdre?

adzk469 · 28-12-2007, 06:02 PM

Hmmm how to keep motivated...set yourself small targets as this is after all a long haul, results do not occur overnight (wish they did though!!).

Keep a record of what you lift too, I laugh at what I started lifting already!!

dmcc · 28-12-2007, 06:06 PM

Yeah I'm really bad at noting what I lift so I wind up lifting the same weight week after week after week. A good use to which to put that unwanted diary I guess.

adzk469 · 28-12-2007, 06:13 PM

Yup...personally I do not know how people remember what they lifted last session!
May look an **** with a little a5 book, but it helps when adding those little plates every time! Best of luck to you!

27-12-2007, 07:06 PM	#16 (permalink)
dmcc Zurückbleiben, bitte Join Date: Nov 2007 Location: SW London Posts: 3,683	Re: January... Well my back is much stronger than it used to be (not a disc problem) but unfortunately the gym I go to during the week doesn't have a squat rack - though I'm looking at changing some things around in my schedule so might wind up doing legs on a different day. I'll give it some thought. __________________ READ MY JOURNAL!! Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

28-12-2007, 12:02 PM	#17 (permalink)
Tall No Longer On The Reps Podium Join Date: Aug 2007 Posts: 6,023	Re: January... If theres only a Smith for Squatting and you can use it safely then do it. If not do Leg Press and SLDL for legs. __________________ Stopped Gaining? - Free Online Personal Training \| My Training Log

28-12-2007, 12:49 PM	#18 (permalink)
dmcc Zurückbleiben, bitte Join Date: Nov 2007 Location: SW London Posts: 3,683	Re: January... TH I do do leg press and SLDL - though it's a seated leg press and I'm using the whole stack. I might switch legs to the weekend as I use a different branch of FF which has a squat rack, I don't find the smith that comfortable and it compensates for bad form. Sodding corporate gyms __________________ READ MY JOURNAL!! Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

28-12-2007, 04:48 PM	#19 (permalink)
dmcc Zurückbleiben, bitte Join Date: Nov 2007 Location: SW London Posts: 3,683	Re: January... Hmmm went to the gym today for the first time in about 2 weeks or so and did mainly cardio with some light squats. Used the power rack for the squats (and kept them light - 70kg) but I think my form is off - feet are about shoulder width apart, maybe a bit wider, but I could barely get to parallel, a couple of times I really felt myself leaning forward, and my knees were just forward of my toes. However, my legs certainly have felt it. Any tips? __________________ READ MY JOURNAL!! Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

28-12-2007, 05:01 PM	#21 (permalink)
dmcc Zurückbleiben, bitte Join Date: Nov 2007 Location: SW London Posts: 3,683	Re: January... Did you warm up properly...? Yep - had just done 30 mins on the cross trainer and a couple of light sets of other exercises. Do you have an imbalance in your lower back? Not that I'm aware of. Can you get someone there to check your form? Probably not. The very few PTs there seem to be more interested in cardio and giant balls than weights, and are either constantly with someone or nowhere to be seen. Equally, it could be that I'm more used to squatting in the smith than free, and I'm not the most flexible of blokes. I've read other threads here on squatting technique and I can see a few things wrong. __________________ READ MY JOURNAL!! Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

28-12-2007, 05:03 PM	#22 (permalink)
Tall No Longer On The Reps Podium Join Date: Aug 2007 Posts: 6,023	Re: January... Ahh yes. You were squatting 100kg on the smith? So 70kg sounds about right. You just wont be used to the weight. Warm up with the weights - do cardio after. So something like... 20 Reps Bar Only (20kg) 5 Reps Bar + 2x10kg (40Kg) 5 Reps Bar + 2x15kg (50kg) 5 Reps Bar + 2x20kg (60kg) Then move onto your 70kg for your 5x5 worksets. The next week add either 1.25kgs per side or 2,5kgs per side until you start moving up the weights nicely. __________________ Stopped Gaining? - Free Online Personal Training \| My Training Log

28-12-2007, 05:08 PM	#23 (permalink)
dmcc Zurückbleiben, bitte Join Date: Nov 2007 Location: SW London Posts: 3,683	Re: January... Cheers TH, you're a gent. It's also my first leg workout in about a month and TBH 70kg felt light - I knocked out 12 reps easily enough, although form could no doubt have been better. BTW normally I do cardio after - today's squats were kind of an afterthought! LOL __________________ READ MY JOURNAL!! Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

28-12-2007, 05:11 PM	#24 (permalink)
Tall No Longer On The Reps Podium Join Date: Aug 2007 Posts: 6,023	Re: January... Cardio bores me to tears. Try Tabatas Thrusters (google...) on non-workout days. __________________ Stopped Gaining? - Free Online Personal Training \| My Training Log

28-12-2007, 05:19 PM	#25 (permalink)
dmcc Zurückbleiben, bitte Join Date: Nov 2007 Location: SW London Posts: 3,683	Re: January... hmm yes the idea of TT looks interesting and I can see how I could do it, or incorporate it into my workout. Presumably it can be done with any full-body exercise, such as a rower or a cross-trainer? HIIT looks like a winner too. __________________ READ MY JOURNAL!! Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

28-12-2007, 05:23 PM	#26 (permalink)
Tall No Longer On The Reps Podium Join Date: Aug 2007 Posts: 6,023	Re: January... Tabatas rowing is good Tabatas Clean and Press Tabatas Pressups etc etc etc __________________ Stopped Gaining? - Free Online Personal Training \| My Training Log

28-12-2007, 05:34 PM	#27 (permalink)
dmcc Zurückbleiben, bitte Join Date: Nov 2007 Location: SW London Posts: 3,683	Re: January... How is it for shifting a belly? Should we be doing this in private? Will Ken ever get back with Deirdre? __________________ READ MY JOURNAL!! Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

28-12-2007, 06:02 PM	#28 (permalink)
adzk469 Will one day be injury free.... Join Date: Mar 2007 Posts: 250 Blog Entries: 8	Re: January... Hmmm how to keep motivated...set yourself small targets as this is after all a long haul, results do not occur overnight (wish they did though!!). Keep a record of what you lift too, I laugh at what I started lifting already!!

28-12-2007, 06:06 PM	#29 (permalink)
dmcc Zurückbleiben, bitte Join Date: Nov 2007 Location: SW London Posts: 3,683	Re: January... Yeah I'm really bad at noting what I lift so I wind up lifting the same weight week after week after week. A good use to which to put that unwanted diary I guess. __________________ READ MY JOURNAL!! Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

28-12-2007, 06:13 PM	#30 (permalink)
adzk469 Will one day be injury free.... Join Date: Mar 2007 Posts: 250 Blog Entries: 8	Re: January... Yup...personally I do not know how people remember what they lifted last session! May look an **** with a little a5 book, but it helps when adding those little plates every time! Best of luck to you!

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