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F@#K I'm getting strong!
- Thread starter musketeer
- Start date
SuperDawgy
New member
What pin are you pulling from?
powerforward
Well-known member
what your cycle/training/stats?
btw, whatever they are, nice lifts regardless.
btw, whatever they are, nice lifts regardless.
musketeer
New member
6'0" (originally ectomorph) now 225lb (26 years old)
2nd cycle: sust 250mg week, Dbol 25mg/day
No pins on the rack - it's a generic piece of shit squat rack. I.m standing on a stack of 4 X 25kg plates that puts the bar at my pattelas.
I hit each bodypart once per week (or six days) and use a Platz style HIT regime.
I sometimes alternate deads and squats each week to spare my back and knees.
TIP if you grip really wide on the bar then it really hits your traps hard and increases the ROM a few inches.
2nd cycle: sust 250mg week, Dbol 25mg/day
No pins on the rack - it's a generic piece of shit squat rack. I.m standing on a stack of 4 X 25kg plates that puts the bar at my pattelas.
I hit each bodypart once per week (or six days) and use a Platz style HIT regime.
I sometimes alternate deads and squats each week to spare my back and knees.
TIP if you grip really wide on the bar then it really hits your traps hard and increases the ROM a few inches.
musketeer
New member
Bad thing about HIT is the injuries and that you have to take it all seriously. Lots of guys don't like to work out really hard (train past failure), use spotters, do high reps as well as low reps....
Secrets to High Intensity Training:
Get really warmed up (and dont rest for ages between sets so you stay warm)
Use great form (not necesarily textbook form - learn the right groove for your body)
Go to absolute failure and then some feeling every working muscle BURN.
Use maximum poundages given the above provisos.
REST up - if a muscle aches it's still recovering, wait about two days after it has stopped hurting before training as that is when it it growing.
DONT TRAIN if you aren't excited about training.
Typical Back workout: *warmup
BB's Deadlift (no belt):
135 x 10*
225 x 10*
315 x 4*
415 x 3*
465 x 6 + 2 Rest Pause 10 seconds for each additional rep
365 x 15
Weighted Chin-up (shoulder width pronated):
8 x +0*
6 x +25*
15 x +45 (explode up then lower under control)
Barbell Row (Yates style -14inches between pronated hand, 60 degree torso lean):
135 x 8*
185 x 6*
225 x 6*
275 x 4*
295 x 6 (last rep is half or 3/4 rep)
245 x 15
Bent Laterals:
15 x 12*
40 x 8*
60 x 12, 40 x 10, 25 x 15, 15 x 25 (very exhausting drop set)
Takes about 75 mins with warmup, stretching and cooldown.
Secrets to High Intensity Training:
Get really warmed up (and dont rest for ages between sets so you stay warm)
Use great form (not necesarily textbook form - learn the right groove for your body)
Go to absolute failure and then some feeling every working muscle BURN.
Use maximum poundages given the above provisos.
REST up - if a muscle aches it's still recovering, wait about two days after it has stopped hurting before training as that is when it it growing.
DONT TRAIN if you aren't excited about training.
Typical Back workout: *warmup
BB's Deadlift (no belt):
135 x 10*
225 x 10*
315 x 4*
415 x 3*
465 x 6 + 2 Rest Pause 10 seconds for each additional rep
365 x 15
Weighted Chin-up (shoulder width pronated):
8 x +0*
6 x +25*
15 x +45 (explode up then lower under control)
Barbell Row (Yates style -14inches between pronated hand, 60 degree torso lean):
135 x 8*
185 x 6*
225 x 6*
275 x 4*
295 x 6 (last rep is half or 3/4 rep)
245 x 15
Bent Laterals:
15 x 12*
40 x 8*
60 x 12, 40 x 10, 25 x 15, 15 x 25 (very exhausting drop set)
Takes about 75 mins with warmup, stretching and cooldown.
So on
295 x 6 (last rep is half or 3/4 rep)
245 x 15
You would do 295, rest about 120 seconds, then strip the weight and do 15 reps to failure?
Do you think you could post your whole program if you have the time/energy?
I would really like to see how a well put together HIT program is set up. I would be curious to try it, as HIT is the ONLY training I haven't tried. Thanks!
295 x 6 (last rep is half or 3/4 rep)
245 x 15
You would do 295, rest about 120 seconds, then strip the weight and do 15 reps to failure?
Do you think you could post your whole program if you have the time/energy?
I would really like to see how a well put together HIT program is set up. I would be curious to try it, as HIT is the ONLY training I haven't tried. Thanks!
musketeer
New member
The above is just an EXAMPLE of my back routine, heavy basic exercises with awesome intensity. You can design your own and just apply the principal. Here was my shoulder/ tricep workout today:
Seated Military: (from chest to 4" from lockout)
45 x 15*
95 x 10* Lots of warming up
110 x 8*
135 x 6*
165 x 6*
205 x 7 (failed on eigth rep and dropped bar)
155 x 20
Dumbell Press
35's x 8*
50's x 8*
65's x 5*
85's x 8, 65's x 4, 45's x 7, 25's x 11 (exhausing non-stop drop set)
Cable Laterals: (alternating right then left, non-stop until all 8 sets performed)
10 x 25(reps)
20 x 15
30 x 10
40 x 8
Tricep Pressdown:
155 x 4, 135 x 6, 110 x 6, 85 x 5, 50 x 12 (cheating with swing as weight got too heavy)
Close grip Bench:
220 x 8 (just one tough set)
Bench Dip (hands close, quick full reps):
1 x 30 x bodyweight
Overhead Extensions:
7 sets of 10 reps with 25lb dumbell, alternating each side non-stop.
Two handed Kickbacks:
3 sets of 20 x 25lbs
(these last two exercises were done for volume to build the mind-muscle link, thats 10 sets in about 6 mins with 130 reps per tricep)
LEGS WOULD BE:
Ext, Bar Squat, Press, Curl (my deadlift builds a lot of ham mass)
Biceps:
just Inc Bel Curl (drop set maybe) & bar curl (big cheating weight?)
Chest:
Inc Bar Pres, Flat Bel Press(maybe drop sets), Weighted Dip (or not weighted for high reps), Low inc Flyes (lots of strip sets and huge range of motion)
Claves
Super high rep sets building weight up and down without stopping, endless single leg sets back to back for 20mins, Massive weight and partials...
Abs
Cable pulls with huge weight after 100's of light reps like crunches and lying leg raises.
Traps
Work from the middle of the rack and work up (nonstop) to the heaviest bells (or until you fail before 8 reps, then work back down the rack and use ever dumbell thay have to failure or 15 reps whatever happens first, dont rest in-between sets. You can do an awesome trap workout like this in 5-7 mins!
(works for any bodypart withthe right exercise).
Seated Military: (from chest to 4" from lockout)
45 x 15*
95 x 10* Lots of warming up
110 x 8*
135 x 6*
165 x 6*
205 x 7 (failed on eigth rep and dropped bar)
155 x 20
Dumbell Press
35's x 8*
50's x 8*
65's x 5*
85's x 8, 65's x 4, 45's x 7, 25's x 11 (exhausing non-stop drop set)
Cable Laterals: (alternating right then left, non-stop until all 8 sets performed)
10 x 25(reps)
20 x 15
30 x 10
40 x 8
Tricep Pressdown:
155 x 4, 135 x 6, 110 x 6, 85 x 5, 50 x 12 (cheating with swing as weight got too heavy)
Close grip Bench:
220 x 8 (just one tough set)
Bench Dip (hands close, quick full reps):
1 x 30 x bodyweight
Overhead Extensions:
7 sets of 10 reps with 25lb dumbell, alternating each side non-stop.
Two handed Kickbacks:
3 sets of 20 x 25lbs
(these last two exercises were done for volume to build the mind-muscle link, thats 10 sets in about 6 mins with 130 reps per tricep)
LEGS WOULD BE:
Ext, Bar Squat, Press, Curl (my deadlift builds a lot of ham mass)
Biceps:
just Inc Bel Curl (drop set maybe) & bar curl (big cheating weight?)
Chest:
Inc Bar Pres, Flat Bel Press(maybe drop sets), Weighted Dip (or not weighted for high reps), Low inc Flyes (lots of strip sets and huge range of motion)
Claves
Super high rep sets building weight up and down without stopping, endless single leg sets back to back for 20mins, Massive weight and partials...
Abs
Cable pulls with huge weight after 100's of light reps like crunches and lying leg raises.
Traps
Work from the middle of the rack and work up (nonstop) to the heaviest bells (or until you fail before 8 reps, then work back down the rack and use ever dumbell thay have to failure or 15 reps whatever happens first, dont rest in-between sets. You can do an awesome trap workout like this in 5-7 mins!
(works for any bodypart withthe right exercise).
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