PH 2014 Goals, Progress & Transformations Thread

PH 2014 Goals, Progress & Transformations Thread

Author
Discussion

theshrew

6,008 posts

183 months

Thursday 10th April 2014
quotequote all
Hoofy said:
Clever. Is concrete really that heavy? Just thinking you'd have to pay £100+ for 60kg of iron.
Pick a paving slab up - yes its heavy

Digger

14,591 posts

190 months

Thursday 10th April 2014
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Every now and again I'm reminded of Dougal from Father Ted.

Halb

53,012 posts

182 months

Thursday 10th April 2014
quotequote all
hehe


Very small...far away...

smiffy180

6,018 posts

149 months

Thursday 10th April 2014
quotequote all
Hoofy said:
Clever. Is concrete really that heavy? Just thinking you'd have to pay £100+ for 60kg of iron.
Yup. I need circa 300kg of weights so this is the cheap skate way. I'll buy some weights along side to get a more accurate weight I want to practice with but for now can't complain smile

Hoofy

76,253 posts

281 months

Thursday 10th April 2014
quotequote all
I've never picked up a paving slab. Or in fact any form of concrete. In any case, it isn't just "is it heavy" but "is it that heavy". Subtly different.

theshrew

6,008 posts

183 months

Thursday 10th April 2014
quotequote all
[quote=Hoofy]I've never picked up a paving slab. Or in fact any form of concrete. quote]

Didnt want to chip your nail polish biggrin

Hoofy

76,253 posts

281 months

Thursday 10th April 2014
quotequote all
theshrew said:
Didnt want to chip your nail polish biggrin
I don't pick up stuff that doesn't belong to me, 3.141key. wink

smiffy180

6,018 posts

149 months

Thursday 10th April 2014
quotequote all
It weighs an impressive 70.53kg smile
Now to try and make the second one similar in weight!

Hoofy

76,253 posts

281 months

Thursday 10th April 2014
quotequote all
Handy for £10!

smiffy180

6,018 posts

149 months

Thursday 10th April 2014
quotequote all
Hoofy said:
Handy for £10!
Yup biggrin
Will be making lots, different weights for different uses.
Did cock up though, put in 50mm pipe so had to take it out instead of getting bigger and leaving it in for protection. Lesson learnt for next time smile

Wonder if I could sell them for profit........ scratchchin




_bryan_

250 posts

178 months

Thursday 10th April 2014
quotequote all
The easiest way to ensure you get concrete weights that weigh the same is to weigh the "ingredients" before making the mix, that way you should theoretically get the same weight every time...

I was going to do similar, only problem is they are prone to cracking unless you put some rebar inside.

smiffy180

6,018 posts

149 months

Thursday 10th April 2014
quotequote all
_bryan_ said:
The easiest way to ensure you get concrete weights that weigh the same is to weigh the "ingredients" before making the mix, that way you should theoretically get the same weight every time...

I was going to do similar, only problem is they are prone to cracking unless you put some rebar inside.
To much effort hehe just used 3x 20kg concrete bags and 22 ish-L of water smile

Will be interesting to see how they hold up though smile

theshrew

6,008 posts

183 months

Friday 11th April 2014
quotequote all
just put up a Dont bang the weights sign. They should be ok biggrin


smiffy180

6,018 posts

149 months

Monday 14th April 2014
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Had a week off and set a new PB!
180kg bench press biggrinhttps://youtu.be/BTWICcfTFO4

supraboy

285 posts

183 months

Wednesday 16th April 2014
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Really enjoying my gym work at the moment, going 5-7 times a week purely weights work but am really struggling to up the weight on chest workouts.

I do a mix of bench press, bench press on smiths in incline, flat and decline, flys with dumbells and bench press with dumbells, but am still not able to up the weight....

This is doing 4 sets of 8-10 reps, doing for about 6 weeks now, really want to get my bench press up, 50kg seems pretty pathetic!

Any advice?

Chris

deadmau5

3,197 posts

179 months

Wednesday 16th April 2014
quotequote all
supraboy said:
Really enjoying my gym work at the moment, going 5-7 times a week purely weights work but am really struggling to up the weight on chest workouts.

I do a mix of bench press, bench press on smiths in incline, flat and decline, flys with dumbells and bench press with dumbells, but am still not able to up the weight....

This is doing 4 sets of 8-10 reps, doing for about 6 weeks now, really want to get my bench press up, 50kg seems pretty pathetic!

Any advice?

Chris
Lose the Smith machine and the decline.

Try dips, close grip bench and narrow grip bench instead.

TheJimi

24,863 posts

242 months

Wednesday 16th April 2014
quotequote all
deadmau5 said:
supraboy said:
Really enjoying my gym work at the moment, going 5-7 times a week purely weights work but am really struggling to up the weight on chest workouts.

I do a mix of bench press, bench press on smiths in incline, flat and decline, flys with dumbells and bench press with dumbells, but am still not able to up the weight....

This is doing 4 sets of 8-10 reps, doing for about 6 weeks now, really want to get my bench press up, 50kg seems pretty pathetic!

Any advice?

Chris
Lose the Smith machine and the decline.

Try dips, close grip bench and narrow grip bench instead.
I'd add: replace decline smith with decline DB press

smiffy180

6,018 posts

149 months

Wednesday 16th April 2014
quotequote all
TheJimi said:
deadmau5 said:
supraboy said:
Really enjoying my gym work at the moment, going 5-7 times a week purely weights work but am really struggling to up the weight on chest workouts.

I do a mix of bench press, bench press on smiths in incline, flat and decline, flys with dumbells and bench press with dumbells, but am still not able to up the weight....

This is doing 4 sets of 8-10 reps, doing for about 6 weeks now, really want to get my bench press up, 50kg seems pretty pathetic!

Any advice?

Chris
Lose the Smith machine and the decline.

Try dips, close grip bench and narrow grip bench instead.
I'd add: replace decline smith with decline DB press
I'll add my bit to these;
  • do a warm up set e.g bar for 12-15 reps
  • followed by 3 sets increasing weight each set up to 8 reps
  • 2 sets increasing weight again of up to 5 reps
  • last set make it so you can rep out minimum of 3, if you get 3 in week one, aim for 4 in week 2. Keep doing this until you hit 6-8 reps then up the weight again to 3 rep min.
I've done this in the past and I'm doing it again.
Alternatively you could follow wendler 5/3/1 which I have a drop box link to android app if you want it smile

ETA: don't be afraid to do any program with dumbbells instead of bar as well. IMO dumbbell>barbell for bench press. Doesn't sound logical (and may only work for me biggrin) but if you've seen my vid above, I stopped pressing around 7 weeks ago and did dumbbell and 1 barbell session prior to that smile

Edited by smiffy180 on Wednesday 16th April 11:49

Halb

53,012 posts

182 months

Wednesday 16th April 2014
quotequote all
I like DB Bench. The issues for most people being;
Lack of DBs after 50kg.
The increments might be too big
Getting into place in the first place.

deadmau5

3,197 posts

179 months

Wednesday 16th April 2014
quotequote all
Halb said:
Getting into place in the first place.
What techniques do people use for this? Ideally one person holding each one and passing them to you when lying down but that's impossible in a home gym!