HIT Training Routine

[Ultra_Extreme]

i would go out on a limb and say.... The OP doesnt know pain, i dont care how weak your legs supposedly are, your 15rm is 15kg's i can do side delt work with that ffs. How can you be strong enough to SLDL 70kilos and you cant squat errr squat. What your basically saying is that if you crouched down to pick up a 20k dumbell you would find it very hard to stand up. Well thats just wierd.

Stop being a sissy and put some proper weight on the bar, this isnt a joke or a wind up or mickey take. Lots of people underestimate their legs. I had a m8 who swore his 1RM was 65k, i put 105 on the bar when he went out and he came in and squatted 5 reps (admittedly stating "bugger me these weights are heavier than usual").

Simple fact is that you have done 2 cycles of a known good program and yet your squats have barely improved, thats 16weeks and barely 5 kilos increase. Your legs have more capability to lift than any other body part, what force you should be able to exert from you legs should be about double what your arms can do, at least before you have trained properly.

So i reiterate, find your balls and grit your teeth. If you dont wanna throw up after a 15 or 10RM then you HAVE NOT done a 15 or 10RM

 

[@if ®afiq]

@ @if ®afiq

Whats going on with your squats m8? Surely your not squatting <20kg's or am i missing something? My 15RM is like 75K

lol...yeah the squat thing just makes it easier for me to rack up - it's the weight I have on each side of the 20KG bar...so my 10RM is 20KG + (18.75*2).

This is still low as I have always neglected my legs and they are woefully skinny - I'm noticing good progress, but it could be better. I actually had someone watch me last week and he recommended having a wider stance and that has felt a lot better the last two sessions.

 

[@if ®afiq]

I don't understand how you've worked the weights out, some show no increase

The curls I've not been working as hard as it has been painful trying to do heavier weights at higher reps and the v-bar has had no increase as the previous weight was with just the cable pushdown. This seems to work the tri's harder.

The increases may have not been much but I am much happier with the form and the min-muscle connection - I think I may have "cheated" somewhat in my first course.

 

[@if ®afiq]

Its just coming off a complete 3 day split, i dont mean i feel underworked its just in the 3 day split i would do say 12 sets on shoulders, now i do about 2. Same for Bi's and triceps etc its just a psychological thing

I still have that little voice that sometimes says "2 sets...you're having a laugh" - but by the end of the session I show him who's boss

 

[@if ®afiq]

So i reiterate, find your balls and grit your teeth. If you dont wanna throw up after a 15 or 10RM then you HAVE NOT done a 15 or 10RM

Thanks for the words of encouragment - I think you right I do need to push myself harder and force the increase.

 

[Chong Warrior]

Its just coming off a complete 3 day split, i dont mean i feel underworked its just in the 3 day split i would do say 12 sets on shoulders, now i do about 2. Same for Bi's and triceps etc its just a psychological thing

Ahhh, I get you now. Yes that is something to get your head around for the first couple of workouts. By workout 4 or 5 things start becoming clearer as you start your 5th session of squats in 10 days!

The worst by far is one id have never suspected, the skulcrushers superset with curls, jeesus christ 30 reps in succession and i truly want to die by about 12reps of biceps

Lactic acid is a killer, good pump though!

 

[Chong Warrior]

lol...yeah the squat thing just makes it easier for me to rack up - it's the weight I have on each side of the 20KG bar...so my 10RM is 20KG + (18.75*2).

If you're lifting 58kg why list it as 18kg? Though if you're doing it that way then why not stay consistant and do the same for SLDL's? I'm assuming you weren't doing them 65kg per side + 20kg bar for 150kg?

The curls I've not been working as hard as it has been painful trying to do heavier weights at higher reps and the v-bar has had no increase as the previous weight was with just the cable pushdown. This seems to work the tri's harder.

The increases may have not been much but I am much happier with the form and the min-muscle connection - I think I may have "cheated" somewhat in my first course.

I think you're misunderstanding what I meant mate. I'm not having a go saying why haven't you increased in strength, I wouldn't do that

What I meant is the way you've written it, it comes across as you've done the same weight in workout 1 as in workout 6.

 

[@if ®afiq]

Good points...I think I'll reword everything for the next post

The weights I listed were my previous RM's (not the weight that I started) followed by my new RM's (just to show the total increase since the last course)....deffo need to go back to the drawing board with my posts

 

[Ultra_Extreme]

Good points...I think I'll reword everything for the next post

The weights I listed were my previous RM's (not the weight that I started) followed by my new RM's (just to show the total increase since the last course)....deffo need to go back to the drawing board with my posts

definitely, its difficult to criticise constructively if we are being misinformed.

Try listing out your 15RM plan and 10RM and 5RM before doing it so say

15's

Squat 40, 45, 50
SLDL 60, 65, 70

etc

Then just confirm that you either did or did not make the required lifts and comment.

 

[@if ®afiq]

At the moment I have an excel spreadsheet and a worksheet for the current course. On it I type out my max RM on the day 6 column and then work down from there (being careful not to go down too much) and most of the times I hit my target, when I don't I adjust the spreadsheet with the weight that I have done for that day. I then post back here with the RM that I started and the RM that I finished at for that particular part.

Do you think it would be better to post what I have done on each day of each part? (day1, day2, day3 ....)

 

[Ultra_Extreme]

It would just be clearer. Careful not to fall into the trap of "spending more time picking the music than lifting the weight" as i call it. What i mean to say is, have all the excel spreadsheets and pretty graphs you like but its the guy writing it down on bog-roll and lifting his ass off who gets the gains

 

[@if ®afiq]

What i mean to say is, have all the excel spreadsheets and pretty graphs you like but its the guy writing it down on bog-roll and lifting his ass off who gets the gains

Love it