Tank - awesome pic mate 
*** The 2010 Gym Rats Thread ***
- Thread starter Freefaller
- Start date
No no I realised who you were - it's still very flattering. Thanks 
Just to bring you back to earth FF I think you have a massive penis who could lift his way out of a 1 tonne bag
Woah dude! That's a bit personal!
*polishes halo*
Good squats today!
20xbar
10x60
10x100
5x140
4x180
2x200
10x140
Raaaaaaahhh
Right. Back to my workout!
20xbar
10x60
10x100
5x140
4x180
2x200
10x140
Raaaaaaahhh
Right. Back to my workout!
Yeah I modified the hst program to be hstff 
still has the progressive load which is key.
still has the progressive load which is key.
Well I'm at the "heavy" phase of it now, but still pushing out lots of reps as I love my volume!
Though the progessive loading is working REALLY well.This is what I did:
Day 1:
Squats
Ham curls
Bench
Chins
DB side raises
DB shrugs
Tris
Bis
Calves
Day 2:
Deads
Leg press
Dips
BORs
Cable raises
BB shrugs
Tris
Bis
Calves
Day 3:
Squats
SLDL
Decline BB chest
T-Bars
Push Press
DB side raises
Tris
Bis
Calves
Sometimes I'll add in a superset to the last set of each movement with a machine - actually most of the time!
I did 2 weeks @ 2x15 reps + 1x superset on each
2 weeks @ 2x10 reps + 1x superset on each
Currently doing 2x5 reps + 1x high volume superset
Then 3x5 reps + high volume dropset
Not conventional HST by any means, but the principles are there, and I was finding it challenging, but not quite challenging enough!
I'd throw in some power days too like powercleans, hc2pp, and some 1RM days too. Just to make things challenging. I like to break convention!
I liked to vary the exercises and keep the regularity of the sessions so as to get full benefits. I haven't had this bad DOMS since starting the program than when I did AGVT the first time!
Yeah heard of it, but not looked into it thoroughly. I like a lot of CT's articles before he sold out and went mad with all that anaconda crap.
I do - I like the pain!
My gym is quite a good temp - a few 20 reps at light weights will get you going though.
My gym is quite a good temp - a few 20 reps at light weights will get you going though.
Saw this somewhere and thought you might find it interesting:
Basically it shows that the bar placement affects your body position for squatting. The lower the bar the more forward lean you have.
Basically it shows that the bar placement affects your body position for squatting. The lower the bar the more forward lean you have.
I'd say it takes a good 6 weeks for your body to adapt. It is good to change. Increasing weights, lowering reps, but then also doing light weights and more reps to a full body programme.
Dropsets and supersets are a good way of increasing difficulty.
Did some 290kg rack pulls yesterday - **** me that's heavy and and effort to move the bar! Managed several reps, but it's really knocked it home to me that I have a long way to go. 
240 at the moment, target is 250... getting there... slowly... it's just getting the bar off the ground I'm struggling with at the moment - I think it's a technique thing that's holding me back.
Thanks for the encouragement - I will do it... but seeing that guy do over 300kg relatively easily is quite unblievable.
Thanks for the encouragement - I will do it... but seeing that guy do over 300kg relatively easily is quite unblievable.
Indeed...I can't wait to be able to do something like that one day, would be amazing.
However sadly I've got to wait till the 20th of Decemeber to see a physio, so thats just grand
It could be a technique issue...only thing to do is try I guess...Do you 'linger' before lifting? Or do you go in and almost spring up?
To be honest, I don't know... I'll have a think about it. I think I'm a slow pusher, maybe I should try and be more explosive...
We have bands at the gym - good idea. Never really done much PL specific training in the past - need to look into it more.
1/2 reps!!!?!?!
Actually it's a good call for squats - overload and do partials it's a good way of breaking through plateaus.
The thing is on some exercises I know I'm ridiculously strong (without wanting to sound arrogant) but I think a lot of it is mental and skill based issues probably.
I need to look into more PL specific training - I think I could get some decent numbers in due course.
Actually it's a good call for squats - overload and do partials it's a good way of breaking through plateaus.
The thing is on some exercises I know I'm ridiculously strong (without wanting to sound arrogant) but I think a lot of it is mental and skill based issues probably.
I need to look into more PL specific training - I think I could get some decent numbers in due course.
I have a big cage with all the attachements I could ask for for bands, so I guess I just hook 'em up to the bottom and get that extra resistance? How does it differ from just using extra weight?
I've done many 220+kg squats on partials - it's just deads that are hard to do. I'm convinced it's a technique issue. 290kg rack pulls fly up to a certain point, when it gets down to knee level is when I start to struggle.
I've done many 220+kg squats on partials - it's just deads that are hard to do. I'm convinced it's a technique issue. 290kg rack pulls fly up to a certain point, when it gets down to knee level is when I start to struggle.