T Nation

Squat Rack Curls - Not?

The Squat Rack Curls thread is one of my favorites. I watched the Elite FTS Becnh DVD today before my bench workout (I recommend it highly) and really focused on my set-up. I need a lot of work to get it right after so many years of doing it my old way.

What I decided I would do for the next couple of weeks is on every trip to the gym (5-6 days/wk)just load up 225 and work on my set-up just unracking the weight then reracking it. This should get the “muscle memory” ingrained.

Now if any of you Squat Rack Curls posters see some guy going through an elaborate set-up routine, unrack a weight and then re-rack it – Please don’t laugh and do a post on me!

So my idea for this thread is anything that you or your training partners do that you consider a serious part of your training that might appear on the surface of being worthy of a Squat Rack Curl post.

i do 2things,
#1 tricep extensions…super heavy,tiny ROM tricep extensions I take the whole stack at my gym, use two arms, and push it down, then use 1 arm just to do like tiny rom tricep extensions (i find it helps my bench lockout)

#2 1/6th squats… i do the typical YMCA goer squat about once every 3 or so squat sessions, i’ll throw 100 or so lbs over my 1rm, and go only a little bit down (to get my body more acclimated to heavier weights)

I do dead lift isometrics by putting 100pouds over my max and trying to pull it from the ground… then put the weight on a platform and pull on it again. this is supposed to help the starting strength of the movement and help me find the correct body position for the start.

I do this one crazy thing. I get in one of those power rack things. Put the safety pins just above my knee. Then I get one of those squat bars and put it on the safety pin. I put on a 2 1/2 on each side, then go to the locker room real fast. I get a sweatband, put it on my head, cut my sleeves off my golds gym shirt, hike my shorts up, take my tape player walkman and put it in my pink fanny pack, then jog out and pump out a few sets of curls

Sometimes I just hang from the pull up bar to stretch my back.

Probably looks like I can’t even get a partial rep.

I do GHR negatives (that’s all I can manage for now, so sue me) by hooking my feet under the bench. I’ve even “worked in” with some benchers before. Heh.

[quote]blooey wrote:
I do GHR negatives (that’s all I can manage for now, so sue me) by hooking my feet under the bench. I’ve even “worked in” with some benchers before. Heh.[/quote]

Me too, except I do it in front of the dumbbell rack, thereby getting in everyone’s way.

A few weeks agoI…
Did high anderson squats (to simulate the car squat in a show I was training for) and bent the bar…

[quote]new2training wrote:
Sometimes I just hang from the pull up bar to stretch my back.

Probably looks like I can’t even get a partial rep.[/quote]
yep i get that when i do the same thing - overheard a guy say “look at that fat shit, cant even lift himself”
I challenged him to a pullup comp.
He got 6 half pullups (you know the ones i mean) I got 8 full ROM pullups so who was the fat shit now.

[quote]Doug Adams wrote:
blooey wrote:
I do GHR negatives (that’s all I can manage for now, so sue me) by hooking my feet under the bench. I’ve even “worked in” with some benchers before. Heh.

Me too, except I do it in front of the dumbbell rack, thereby getting in everyone’s way.
[/quote]
Haha, I love it!

I do them under the dumbell rack too, but I’m under the 75’s to 100’s so I’m never in anyones way. lol.

i’ve just started doing GVT type training and i feel really guilty that i’m hogging the piece of equipment i’m on. I’ve heard people in the background commenting on me doing ‘way too much volume’
even though i’d never stop anyone from working in a set or two.

Basicly if your not training exactly like the know-it-all watching you, then your setting yourself up for them to slate you to their bum chums.

but who cares, its results that splits the men from the boys.
Here he is, my local gym know-it-all

I get funny looks for doing any sort of partials…especially rack pulls. I’ve found it beneficial to do reverse shrugs by shrugging the weight up instead of lifting it for the incline bench press or to reverse shrug on the lat-pulldown or the pull-up bar.

And I get a lot of strange looks for my reverse grip power cleans. (jk)

Try some shoulder traction work with minibands and watch the stares. Actually, anything with bands in a commercial gym will make people look at you like you have a cock growing out of your ear.