STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[jking0821]

I always run into the rack issues. There are only 2 racks at my gym and i feel like if you aren't doing compound movements then you can find another way to do it. I also have no problem if i am doing squats and some one wants to work in with me. I am not the most approachable at the gym but i know the struggle. If its legs day and you are tying to get some squats in...just come on over and ask. "how many you got left" "I will be here a while want to just work in with me?" never an issue. I feel bad because my squat routine takes me a good 30-40 mins to run through.

There is a guy at my gym who is not that big and takes a solid 25 mins to do shrugs in the rack. He puts 315lb on the bar and takes 3 steps back and runs up to the bar grabs it all angry like and does 2 shrugs and throws it down. Then waits 10 mins before doing it again....and repeats that for 3-4 sets. I know its hard to find any other way to do shrugs but the dude isn't super brolic...he is rather skinny. It gets on my nerves that it takes him 25-30 mins to finish when he could just do dumb bell shrugs.

/rant

 

[baltimoregutta]

It also bothers me when people take a rack just to take the bar, and do deadlifts in front of it. We have a half dozen free bars in our gym, and plenty of places. There's no need to take up a rack for that.

 

[bigboss]

It also bothers me when people take a rack just to take the bar, and do deadlifts in front of it. We have a half dozen free bars in our gym, and plenty of places. There's no need to take up a rack for that.

I would take one of those bars and put it on the rack and get to work, srs. I would never be rude to someone but if Im there to do squats and they're doing something that they don't really need the rack for, then I don't see a problem with asking them "hey man do you mind if I squat here."  If they get offended thats on them. No reason to wait or let my workout suffer because some guy wants to feel badass using the big bar to curl with lol Theres been a few times when Ill be DLing and see someone who wants to squat and I always move over so they can use it. Its the unspoken gym code, you either know it or you don't.

But my gym is real mellow for the most part, i know a lot of you guys lift at Golds, 24s, Lifetimes and campus gyms so i can see how your situation is different. I couldn't handle having to worry about a rack and how long I could use though, I would change gyms or add to my home equipment.

 

[baltimoregutta]

Once they see you squatting 3+ plates, most people won't even ask how much you have left lol. I noticed that.

 

[bigboss]

 
hmm.... All Red Adipowers or Romaleos... hmmmmm

Romaleos +1 from me. Never used the Adis but I have been in love with my Romaleos since day one.

 

[jking0821]

It also bothers me when people take a rack just to take the bar, and do deadlifts in front of it. We have a half dozen free bars in our gym, and plenty of places. There's no need to take up a rack for that.

this gets on my nerves too. We don't even have free bars. We have two flat an incline and a decline for bench. So i will take the decline bench bar off and just dead lift in an openish area....no dambs. (i figure decline is the least used of the 4 benches we have)

 

[jkitty]

I'm guilty of deadlifting in the rack. Did it yesterday, then rows after. There isnt anywhere to do them that isnt in the way though. You're either in a walk way or or someone elses way if you dont do them in or in front of a rack. I'd gladly move, expedite, or let someone work in if asked. Do I get a pass on this?

 

[105950]

This guy takes up the ONLY squat rack in my gym for a consecutive 30 minutes doing rows and then curls...it's been going on for a few weeks, completely throwing off my routine and i'm still trying to figure out the best way to approach him about it

 

[bigboss]

I'm guilty of deadlifting in the rack. Did it yesterday, then rows after. There isnt anywhere to do them that isnt in the way though. You're either in a walk way or or someone elses way if you dont do them in or in front of a rack. I'd gladly move, expedite, or let someone work in if asked. Do I get a pass on this?

Yeah those are compound movements and sometimes theres just not enough room to do stuff out in the open. The main culprits in this case are the curlers and guys who shrug for 30 minutes. 

 

[miniojw]

I had a great leg day yesterday.

Front squats 5x5 (225, 235, 245, 255, 265)
Back Sqauts 5x5 (295, 315, 315, 315, 315)
I was feeling great so I did 1x1 (365 & 375) My goal was 360.

My new back squat goal is 405 and front squat is 315

afterwards I did light hack squats, laying hamstring and seated hamstring curls. Also my ab rountine at the end.

 

[retroflashbacks]

Finally able to do 225 3x5 on the bench press.

Not a lot to some of you..but it has been a looooong way. I have been "working out" the past 6 years..but never really took it serious until a year ago. I didn't have a regimen, no splits. Just random exercises 2-3x a week. Never did any compound lifts besides the bench press.

My max on the bench was 160 back in 2011.

Felt really good to finally bust out 2 plates.

Just gotta wait for my back to heal to work on my squat and deadlift. Herniated disc.

 

[bwood056]

i never ask either unless dude leaves for a long amount and time and some how comes back then i say you were done right?

We have three platforms/power racks.

I'll either grab it if it's empty then stretch there, or if it's full I'll stretch then walk back over.

If people are still there, I'll ask how much longer they have..

I'm not going to wait around for 40 min with my thumb up my *** wondering which one will free up first.

Got to claim my throne.

 

[durden7]

Im fortunate that we have 7 racks and 5 are essentially off limits to most members.

 

[bwood056]

Im fortunate that we have 7 racks and 5 are essentially off limits to most members.

My spot is expanding (it's already amazing), I'm super stoked for that.

Going to get 4 more platforms/power racks.

For the most part the regulars and true people gravitate to the power racks and platforms.

Generally people are intimated to venture over there.

There's a squat rack and smith machines on the other side of the gym that majority of people hit up.

You know how the same time crew people stick together lol.

I have my 9:00am crew, an 11:00am crew, and the 3:30pm crew.

Generally the same people at those times that I go.

My family away from home.

 

[JCMojica24]

I'm guilty of deadlifting in the rack. Did it yesterday, then rows after. There isnt anywhere to do them that isnt in the way though. You're either in a walk way or or someone elses way if you dont do them in or in front of a rack. I'd gladly move, expedite, or let someone work in if asked. Do I get a pass on this?

I have to do the same bc there's really no extra space for me to Deadlift so I am forced to do it right In front of the rack. Thankfully everyone at my gym is pretty chill and doesn't complain.

 

[JCMojica24]

Up to 355 on deadlift I'm so freaking stoked about that! I remember when I first started I struggled to get 95 lbs lol

 

[105950]

^^when did you start?

 

[BranchLifestyle]

^ I know. But there is 2 or 3 days a week I just cant premake. Need restaurant suggestions

Why can't you premake, you sound lazy.

Take a couple of hours on Sunday and make big batches of food. Veggies, Rice/Potatoes, Meat. After you finish cooking, just ration out your meals.

 

[jking0821]

^ I know. But there is 2 or 3 days a week I just cant premake. Need restaurant suggestions

Why can't you premake, you sound lazy.

Take a couple of hours on Sunday and make big batches of food. Veggies, Rice/Potatoes, Meat. After you finish cooking, just ration out your meals.

at everyone going in on him. I agree making your food is better. But most restaurants these days have nutritional information posted some where on the menu. If i have no choice i usually replace fries with steamed broccoli and stick to some basic protein. We always go to ruby tuesday's at work since its right across the street and they give a discount to Goddard workers. Salad bar....turkey burger sliders or turkey burger on whole wheat bun is my go to

 

[JCMojica24]

^^when did you start?

Almost 2 years ago but I only did it for a few months and then quit doing DL altogether up until last November when I started doing it again regularly.

 

[blaz3n]

Up to 355 on deadlift I'm so freaking stoked about that! I remember when I first started I struggled to get 95 lbs lol

Did 335 yesterday for 2 reps.. feels good

 

[blaz3n]

Quick Back Pic.. Not good quality or lighting though.. Lower back looks like it's lagging from this view, will try to get better pictures.

 

[stuntman mike]

back looking thick.

 

[frank mucus]

I use the rack to deadlift. Mainly because it's easier to put the weight on once on it. But if it's taken I usually just take the barbell off a bench and move to the side to deadlift.

 

[red80]

at my old gym there was only 1 power rack and on somedays bradley martyn and his goons would take it to do curls. nobody would ever ask for it  since they were all 6'3 and 260lbs+. 

this is bradley martyn. cool dude but his "friends" were the problem.

buying my own rack has been the best investment.