Personal training / advice

Jan 31, 2017
1,245
283
I never found any rep calculator to ever be very accurate. For example the rep calculator for the GZCL app I'm using always underestimates my 1 rep max. In the previous weeks when I'm doing higher rep maxes it uses that to calculate my 1 rep max but it's always below my actual max.

You never know your true max until you try it.
Tbh I just use it as a means of comparing weights when I switch up my rep range.

I don't really care what my real 1RM is, stuff like that comes down to how well I slept or what time I last ate, it's a fluid thing imo.
 
May 25, 2013
5,925
2,394
Deadlifts today. Managed 4 reps with 145kg. struggled with the last rep as my grip on my right hand almost failed, though I think it was just sloppy technique with wrapping my straps around the bar. Other than that session went as planned. But I went too light on Pull Ups and EZ Barbell curl I need to up the weight on those next time.

Deadlifts 4 rep max test @145kg - 4 reps completed
Deadlifts 4x2 @136kg / AMRAP @136kg - 3 reps completed / AMRAP @135kg - 3 reps completed
Front Squats 5x5 @61kg
RDL's 3x10 @51kg superset with Pull Ups 3x10 @15kg superset
BB Rows 3x18 @31kg superset with Hammer Curls 3x18 @10kg
EZ Barbell Curl 3x18 @22kg
 
Jun 3, 2013
3,180
3,125
What Glute specific (preferably isolation, or as much as possible) exercises are there that don't make me look like a queer when doing them? I've been doing cable kickbacks which are great, but it has to be said I am the only male I've ever seen do them in the gym. I catch myself doing them in the mirror as well and my arse looks juicy as fuck, almost got a hard on tbh.
 
May 25, 2013
5,925
2,394
What Glute specific (preferably isolation, or as much as possible) exercises are there that don't make me look like a queer when doing them? I've been doing cable kickbacks which are great, but it has to be said I am the only male I've ever seen do them in the gym. I catch myself doing them in the mirror as well and my arse looks juicy as fuck, almost got a hard on tbh.
Buy a hip circle that will help activate glutes when you do certain exercises. You can use them when doing glute bridges, clam shells, monster walks, crab walks to hit glutes etc.

Back extensions, reverse hypers, single leg variation on glute bridges, glute march, also hit the glutes, but the not looking like a queer thing is going to be tough on some of these exercises, lol, especially the glute bridges.

Maybe also switch to low bar squats as that focuses more on glutes and hams than conventional high bar. Deadlifts of course and it's variations like RDL's are good for glutes too, though ensure you really squeeze your glutes at the top of the movement, same with squats.
 
Reactions: Smudger
Jun 7, 2012
5,520
610
What Glute specific (preferably isolation, or as much as possible) exercises are there that don't make me look like a queer when doing them? I've been doing cable kickbacks which are great, but it has to be said I am the only male I've ever seen do them in the gym. I catch myself doing them in the mirror as well and my arse looks juicy as fuck, almost got a hard on tbh.
Keep doing them, there's loads of shit people miss because of how it looks. I remember my mate getting absolutely rinsed for doing pull throughs and using the abductor machine, few years later and he has a far bigger deadlift than anyone taking the piss and a huge tight ass (no homo)
 
Reactions: Smudger
Jun 3, 2013
3,180
3,125
Buy a hip circle that will help activate glutes when you do certain exercises. You can use them when doing glute bridges, clam shells, monster walks, crab walks to hit glutes etc.

Back extensions, reverse hypers, single leg variation on glute bridges, glute march, also hit the glutes, but the not looking like a queer thing is going to be tough on some of these exercises, lol, especially the glute bridges.

Maybe also switch to low bar squats as that focuses more on glutes and hams than conventional high bar. Deadlifts of course and it's variations like RDL's are good for glutes too, though ensure you really squeeze your glutes at the top of the movement, same with squats.
Thanks, I'll look some of them up and see which are the least gay lol.

Keep doing them, there's loads of shit people miss because of how it looks. I remember my mate getting absolutely rinsed for doing pull throughs and using the abductor machine, few years later and he has a far bigger deadlift than anyone taking the piss and a huge tight ass (no homo)
Yeah, I'll keep doing them, was just joking really. Aren't glutes the biggest muscle in the body and an integral part of overall strength? Damn shame all the glute specific exercises have been gayed up by annoying girls that only train their arse.
 
Jun 7, 2012
5,520
610
Thanks, I'll look some of them up and see which are the least gay lol.


Yeah, I'll keep doing them, was just joking really. Aren't glutes the biggest muscle in the body and an integral part of overall strength? Damn shame all the glute specific exercises have been gayed up by annoying girls that only train their arse.
Yeah, I keep meaning to start training mine, I trained with a bird for a while and we had a glute day but since I pied her I haven't bothered. The gym I go has a ridiculous amount of machines for glutes because it's full of bikini birds, I am gonna make an effort to hit them today. Ghr machine and the hip thrust machine are so good, I would like to do split squats but find them so hard
 
Jun 3, 2013
3,180
3,125
Yeah, I keep meaning to start training mine, I trained with a bird for a while and we had a glute day but since I pied her I haven't bothered. The gym I go has a ridiculous amount of machines for glutes because it's full of bikini birds, I am gonna make an effort to hit them today. Ghr machine and the hip thrust machine are so good, I would like to do split squats but find them so hard
Yeah I'm not keen to do a whole day on glutes tbh, but I think one specific exercise for them on my lower days should do the job. They get hit pretty hard deadlifting and doing leg press variations. I'm not much of a believer in squats hitting them that much.
 
Jun 7, 2012
5,520
610
Yeah I'm not keen to do a whole day on glutes tbh, but I think one specific exercise for them on my lower days should do the job. They get hit pretty hard deadlifting and doing leg press variations. I'm not much of a believer in squats hitting them that much.
Yeah I agree, I try to throw a bit in on pull day with hamstrings, I never feel my glutes in squats unless it's really high reps with a decent weight but I've always thought they were over rated, most of the birds at the gym with good arses do very little barbell squatting, if any from what I see.
 
Reactions: Smudger
Jun 3, 2013
3,180
3,125
Yeah I agree, I try to throw a bit in on pull day with hamstrings, I never feel my glutes in squats unless it's really high reps with a decent weight but I've always thought they were over rated, most of the birds at the gym with good arses do very little barbell squatting, if any from what I see.
It kind of amazes me how well birds can grow their lower bodies tbh. They deadlift with about 20kg on the bar, do loads of weird shit with bands and cable machines, squat at the end of their sessions like it's an accessory lift, but end up with very decent quads, hammies and glutes.

One thing is though, they all seem to have perfect form. I've never seen a girl into lifting that doesn't have good form. No ego lifting involved. Lessons to be learned I think.
 

mandela

CHB Führer
May 16, 2013
23,201
10,386
Scotland
Barbell hip thrusts are GOAT glute exercise, man.

Really squeeze your bum cheeks at the top for 3 seconds. Some burn. I've been known to scream after a set.
 
Jun 3, 2013
3,180
3,125
Barbell hip thrusts are GOAT glute exercise, man.

Really squeeze your bum cheeks at the top for 3 seconds. Some burn. I've been known to scream after a set.
How do you set it up? I always felt awkward as fuck doing them with my back on a bench, like I was gonna fall off it or something. Seen someone do it straight from the floor but I don't think the range of motion is optimal there.
 
May 25, 2013
5,925
2,394
How do you set it up? I always felt awkward as fuck doing them with my back on a bench, like I was gonna fall off it or something. Seen someone do it straight from the floor but I don't think the range of motion is optimal there.

From the floor it's called a glute bridge and I always end up having to do them instead as I have the same issue as you, I never feel stable with anything approaching a decent weight. Though that maybe due to my rickety little bench.

Doesn't your gym have a hip thrust station? That being specifically designed for hip thrusts might work better than a bench.
 
Jun 3, 2013
3,180
3,125
From the floor it's called a glute bridge and I always end up having to do them instead as I have the same issue as you, I never feel stable with anything approaching a decent weight. Though that maybe due to my rickety little bench.

Doesn't your gym have a hip thrust station? That being specifically designed for hip thrusts might work better than a bench.
No it doesn't, I didn't even know a hip thrust station would exist tbh.

What about the hip abductor machines? The ones where you always imagine your face as the seat when girls use it or at the very least sniff the seat after they've used it. I mean the ones where you flair your legs out. Again, has to be one of the gayest machines going though.
 
May 25, 2013
5,925
2,394
OHP and Slingshot bench 4 rep max session today. I was expecting it to go horribly only had about 4 hours sleep and had been stressed all day due to being very easy. I started the workout feeling half asleep but surprised myself and managed 4 reps with 54kg on OHP and 4 reps with 94kg on Sling shot bench. Felt much better after the workout, still tired as fuck but didn't fell like wanting to smash everything in sight or what I call hulk mode lol.

OHP 4 rep max test @54kg - 4 reps completed
OHP 4x2 @50kg /AMRAP @50kg 5 reps completed / AMRAP @50kg 4 reps completed
Legs Up Bench 5x5 @61kg
Sling Shot Bench 4 rep max test @94kg - 4 reps completed
DB Bench Press 3x18 @13kg superset with Dips 3x18
Lying Rear Delt Flyes 3x18 @6kg superset with DB Flyes 3x18 @14kg
 

mandela

CHB Führer
May 16, 2013
23,201
10,386
Scotland
How do you set it up? I always felt awkward as fuck doing them with my back on a bench, like I was gonna fall off it or something. Seen someone do it straight from the floor but I don't think the range of motion is optimal there.
I put my bench against the wall, so it can't move. I sit on the floor with back against the bench, legs out straight. I roll the bar onto my hips (I fit under the bar) then bend my knees and start pure shagging the air. I'm never really on the bench, just my back pushing against it.

You can move quite a lot of weight so I don't think bridges are an adequate substitute.

I put a towel on my hips, by the way. Just for cushion.
 
Jun 3, 2013
3,180
3,125
I put my bench against the wall, so it can't move. I sit on the floor with back against the bench, legs out straight. I roll the bar onto my hips (I fit under the bar) then bend my knees and start pure shagging the air. I'm never really on the bench, just my back pushing against it.

You can move quite a lot of weight so I don't think bridges are an adequate substitute.

I put a towel on my hips, by the way. Just for cushion.
I'll use one of the fixed benches to see if that helps then. I'll try add these to one of my leg days.