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Thread: Gym talk

  1. #331
    Go low or Go home. Benn's Avatar
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    I really wanna start properly squatting, but dont feel that confident in there s i'm just some fat guy. (and i men, my legs are strong enough but the squat racks in the bit of the gym where you just get proper fit strong/muscled guys.)
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    Quote Originally Posted by Benn View Post
    I really wanna start properly squatting, but dont feel that confident in there s i'm just some fat guy. (and i men, my legs are strong enough but the squat racks in the bit of the gym where you just get proper fit strong/muscled guys.)
    They only got strong by doing these things, EVERYONE starts somewhere also there's a good chance they're on steroids (not always a good idea to ask them though, even when they are most never admit it) when you do squat though start with an empty bar and have a gym PT watch you and correct your form as you can do a lot of damage when squatting heavy and you get it wrong.

  3. #333
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    So as promised here's a couple weeks/days worth of the program I did to improve my bench.

    Week 1
    Day 1
    Percentages are of my 1 rep max which at the time was 110kg

    Bench 8x3 @ 77.2% (84.9kg so I rounded it up to 85kg)

    Superset X3
    Dumbbell incline-10 RPE 9 (10 reps at RPE 9)
    Face pull-30 RPE 9

    RPE stands for 'Rated Perceived Exertion' and this is the scale so you get the idea of it

    The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.
    0 – Nothing at all
    0.5 – Just noticeable
    1 – Very light
    2 – Light
    3 – Moderate
    4 – Somewhat heavy
    5 – Heavy
    6
    7 – Very heavy
    8
    9
    10 – Very, very heavy
    In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.
    Day 2

    Bench 4x6-8 @65% (so this was 71.5kg)
    Overhead press 3x5 @70% (obviously I'd already tried a 1 rep max of overhead press which was 75kg so for this exercise at 70% I was pressing 52.5kg)
    Barbell rows 3x8-10 RPE 9

    Week 2
    Day 1
    Bench 6x3 @ 80% (88kg)

    Superset x3
    Dumbbell incline-10 RPE 9
    Facepulls-30 RPE 9

    Day 2
    Bench 3x5 @ 70% (77kg)
    Overhead press-4x5 @ 70% (52.5kg)
    Barbell rows 3x8-10 RPE 9

    So you get the idea, every week day 1 the bench press was a higher % of KG on the bar and the rep/sets range was mixed up each week, the second day was slightly lighter but more reps. By week 6 (final week) bench was 1x2 @ 90% (99kg which I rounded up to 100kg) then 1x1 @ 95% (104.5kg) (still doing dbell incline and face pulls) and day two was 3x5 @60% (66kg) and still included rows 3x8.

    After week 6 I had a deload week, reducing all the weight down to light weight high reps then the following week I went balls out and hit the 120kg 1RM I had been aiming for.

  4. #334
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    It always amazes me how so many people think bench pressing is the be all and end all of the gym.
    Massive chests,fat bellies and skinny legs

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    Quote Originally Posted by Andy View Post
    It always amazes me how so many people think bench pressing is the be all and end all of the gym.
    Massive chests,fat bellies and skinny legs
    Usually young lads or people that are quite clueless about the gym in general, one thing that surprises me is the amount of people that wont deadlift of squat because 'its bad for your back'

    OK it is if you do it wrong but you'd have to do it very wrong.

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    Yeah exactly that mate,there was a young melt who spent the entire hour on the lat pulldown machine.
    The fuck is that all about?

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    Must be going for that trianglular look

  8. #338
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    Quote Originally Posted by Andy View Post
    It always amazes me how so many people think bench pressing is the be all and end all of the gym.
    Massive chests,fat bellies and skinny legs
    Is that the Jonny Bravo look?

  9. #339
    Go low or Go home. Benn's Avatar
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    Quote Originally Posted by wwmnw View Post
    They only got strong by doing these things, EVERYONE starts somewhere also there's a good chance they're on steroids (not always a good idea to ask them though, even when they are most never admit it) when you do squat though start with an empty bar and have a gym PT watch you and correct your form as you can do a lot of damage when squatting heavy and you get it wrong.
    Yeah true, but still... Leg pressing 149kg makes me happy.
    All I wanted was a Pepsi, just one Pepsi
    Far from suicidal
    Still I get them tendencies
    Bringing back them memories
    That I really miss when I reminisce

  10. #340
    Go low or Go home. Benn's Avatar
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    Quote Originally Posted by Andy View Post
    Yeah exactly that mate,there was a young melt who spent the entire hour on the lat pulldown machine.
    The fuck is that all about?

    Its all about the look.
    I was in there sunday, guy spent over an hour and a half just doing bicep curls... But on for even him a really low weight. Doing 10 then stopping to look around and roll his already short sleeves up...
    All I wanted was a Pepsi, just one Pepsi
    Far from suicidal
    Still I get them tendencies
    Bringing back them memories
    That I really miss when I reminisce

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