Me gusta le hypertrophy
- Thread starter BennyC
- Start date
Stop being a girly wuss wuss and ditch the straps! Problem solved
(coming from a DYEL girly wuss wuss i am not sure how srs you will take this post)
Problem not solved, because I'll be dropping the bar at 190KG
I'm going to start using hook grip, I keep saying it's something I need to do, so I'm just going to actually start doing it...once Coan is finished
These will help mate:
Not sure if srs.
Funnily enough I do have a pair of lifting hooks from when I cut through my finger at uni with a Japanese pull saw
They helped with ligher pull work but heavy deadlifts I didn't agree with them, that said I probably wasn't using them optimally and mine were a bit different from that.
Problem not solved, because I'll be dropping the bar at 190KG
I'm going to start using hook grip, I keep saying it's something I need to do, so I'm just going to actually start doing it...once Coan is finished
Hook or mixed, either is viable. I doubt with mixed and chalk you would be dropping the bar at all.
I need to address how I'm gripping the bar then because I only strap up after the rep when the bar begins to slip.
If it's double overhand it's going to start rolling eventually. Doing mixed will naturally help especially in the hand that is failing.
I currently use hook grip as I didn't get on well with Mixed. Just be prepared for no skin on your thumbs. Or numb thumbs actually.
I currently use hook grip as I didn't get on well with Mixed. Just be prepared for no skin on your thumbs. Or numb thumbs actually.
I have tried mixed and it feels more secure but I really don't like the positioning it puts me in. I'll have a play though and see how I get on.
Not sure where I'm taking things next. I would like to pick up where I left off with snatches but also want to continue working towards my 600KG total.
PHAT training caught my attention but I don't know if I can commit to training x 4 per week so will do some reading. DC principles/programming for the meantime.
Felt pretty shagged on Friday, understandably.
Worked up to 120KG RP bench for about 5 - 6 / 2 / 1
1 or 2 front squat tripples @ 120KG (front rack feeling naff and the lift feeling heavy as a result) followed by a set of 12 with no lockout & constant tension @ 80KG, dat burn.
Some weighted dips, hang clean to ohp, SG static overhead holds too.
RIP all gains
I have a holiday booked at the end of July, suns out gut & guns out, you know the drill. All guys but on the off chance a wild sloot appears I would like her to be screaming for the right reasons, noimsayin?, and not because bulk.
This week will just be a week for me to cruise (60-70%) as I haven't really de-loaded in quite some time. 3 x full body orientation, higher volume (in prep for PHAT) but lower intensity.
Next week I *think* I will be starting a PHAT based program, x 4 a week. So I need to find another day, it's actually a 5 day program but can be squeezed to 4 days. Fitting in studies might prove a bit tough but I'll see how I find it.
Obviously I'm not expecting much to happen in a calorie deficit. I would like to maintain strength, drop bodyfat, if I can build some strength or explosiveness great.
In short the program consists of:
The upper hypertrophy day is usually split over two days Back & Shoulders / Chest & Arms but can be merged if volume is adjusted to suit.
I'll get more details up once everything is finalised.
These are all based on excel calculations. I'll be using MFP for the first week or two to check accuracy.
Worked up to 120KG RP bench for about 5 - 6 / 2 / 1
1 or 2 front squat tripples @ 120KG (front rack feeling naff and the lift feeling heavy as a result) followed by a set of 12 with no lockout & constant tension @ 80KG, dat burn.
Some weighted dips, hang clean to ohp, SG static overhead holds too.
RIP all gains
I have a holiday booked at the end of July, suns out gut & guns out, you know the drill. All guys but on the off chance a wild sloot appears I would like her to be screaming for the right reasons, noimsayin?, and not because bulk.
This week will just be a week for me to cruise (60-70%) as I haven't really de-loaded in quite some time. 3 x full body orientation, higher volume (in prep for PHAT) but lower intensity.
Next week I *think* I will be starting a PHAT based program, x 4 a week. So I need to find another day, it's actually a 5 day program but can be squeezed to 4 days. Fitting in studies might prove a bit tough but I'll see how I find it.
Obviously I'm not expecting much to happen in a calorie deficit. I would like to maintain strength, drop bodyfat, if I can build some strength or explosiveness great.
In short the program consists of:
- Upper Power Day
- Lower Power Day
- Rest
- Upper Hypertrophy & speed
- Lower Hypertrophy & speed
- Rest
- Rest
The upper hypertrophy day is usually split over two days Back & Shoulders / Chest & Arms but can be merged if volume is adjusted to suit.
I'll get more details up once everything is finalised.
These are all based on excel calculations. I'll be using MFP for the first week or two to check accuracy.
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ME GUSTA PHAT
So I've more or less finalised the first 3/4 weeks of my PHAT training.
Inb4 OMGZ dat Thursday volume!!!111one!1! That's two hypertrophy days (Chest & Arms and Back & Shoulders combined.) I can probably get more volume in on my leg hypertrophy day, especially with it being a Friday but will play it by ear initially rather than jumping in at the deep end.
I'll see how I get on. As mentioned previously I'm cutting so not expecting great things while that continues.
I'll work the deadlift in on power days probably by substituting squats every 3/4 weeks or by alternating the two on a weekly basis.
So I've more or less finalised the first 3/4 weeks of my PHAT training.
- As I understand main compounds and accessories can be rotated every 3/4 weeks if necessary.
- Rest periods on Power days are as needed/until fully recovered. Brb having a nap/lay down.
- Rest periods on Hypertrophy days will be in the region of 30-90s
- Wednesday & Weekends are rest days.
- PPM = Power Pressing/Pulling Movement, ASS. = Assistance, SM = Speed Movement @ 60/70% of PPM
- Progression is not outlined so not a linear increase week on week. Though I will use some form of progression, probably as a result of variation in exercises, a bit like DC, and also marginally lower loads so that I can increase weights slightly week on week.
Inb4 OMGZ dat Thursday volume!!!111one!1! That's two hypertrophy days (Chest & Arms and Back & Shoulders combined.) I can probably get more volume in on my leg hypertrophy day, especially with it being a Friday but will play it by ear initially rather than jumping in at the deep end.
I'll see how I get on. As mentioned previously I'm cutting so not expecting great things while that continues.
I'll work the deadlift in on power days probably by substituting squats every 3/4 weeks or by alternating the two on a weekly basis.
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