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Yeah I admit the 1RM’s were a bit of an ego lift and I hadn’t planned on doing them. I’m really trying to retrain myself because in all my pressing exercises my elbows and scapula are flaring out, and my shoulder is getting sore. I know it’s a two part thing, first proper form on the grand daddy of all presses the Bench and doing some isolation work on the rhomboids and serratus to keep my shoulder back.
Thanks for the vids, watching them now.Last edited by MuscleScience; 10-24-2017 at 08:09 AM.
“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
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"In a world full of pussies, being a redneck is not a bad thing."
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10-24-2017, 08:40 AM #54042There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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Back - I felt good so took advantage of it off day tomorrow as my back and lats are sore already - switched up the routine today
- seated CG rows
2w/u
2w(stacked) Drop
- BB Bent over rows
W/u
2w(275)6/4+ Drop 3
- one arm rows
3w 8-12
- lat pulldowns(hit these last todayto really stretch the lats out they were on fire
2w heavy DD
- weighted hypers
2w to failure
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10-24-2017, 09:14 AM #54044There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
Tips For Young Lifters
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10-24-2017, 10:29 AM #54047
Back day this should be fun
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10-24-2017, 10:48 AM #54048
Funny you should mention this because I logged in post up about a deload. I haven't ever done a deload before and think it may be time. I am at 8 wks HIT I think, was attempting prior to that and then really dialed it in with the help in this forum.
I am tired, dead tired after w/o and pretty worthless the remainder of the day. I have to work out early because fatigued late in evening and w/o suffers. I have a good lift, but it just crashes me. I am getting at least 7h sleep a night and resting otherwise since my knee is so jacked up I can't do much else. So I am thinking this is the grinding down from the (attempted) HIT and time for a deload?
I am also at halfway point in test/NPP run (making a long run, but not ridiculous, unless decline/stop in progress indicates coming off to TRT cruise, then will do so).
Do you guys think the above indicates a deload? Can someone give me an idea of deload phase? I can google but I prefer the expertise here.
Too old for the b@lls to the wall approach anymore. I want to remain injury free and continue with slow, steady progress. (I don't consider the knee an injury, it's simply worn out).
Any input greatly appreciated. Today is back day so hopefully I hear back before my HIT routine, haha.
Hope everyone is having a stellar day!
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10-24-2017, 11:57 AM #54049
It's a little different for everyone, but a pullback/deload for me is to drop all beyond failure tools (rest pause, drop sets, etc.), and pick a weight that allows me to get roughly 10-15 reps. Usually I go with 2 working sets per exercise.
That's a very brief overview, but I will say 4-6 weeks of straight HIT is it for me, then I have to deload. If you feel ready for a pull back/deload, you probably are ready. It certainly sounds like you are ready!There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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10-24-2017, 01:23 PM #54050
So you don't go to beyond failure, but 10-15 rep range with failure at completion of a set in that range x 1 (no r/p or drops) and you're good.
Do you use the same exercises you would do for HIT? I just switched all routines and can simply adjust the rep range/no HIT.
And yeah, I agree. I think I had 2 wks at equilibrating and starting to get the HIT format down (thought likely far from the HIT I see on vids or what you guys likely do, but still intense as hell for me) so have run probably 6 wks of solid @ss-kicking workouts.
Thanks!
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“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
Tips For Young Lifters
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10-24-2017, 04:36 PM #54052
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Just one week, light training, decrease volume and intensity. It’s a week for your body to catch back up. You still want some stimulation but not a full on asskicking like your normal weeks. Sometimes I will up thr cardio and go for long runs or circuits just to move blood. It’s always better to be proactive in taking them, that’s why I say built in. Because it’s better to come back super Charged from your deload week as opposed to just recharged if you will.
“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
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10-24-2017, 04:54 PM #54055
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10-24-2017, 04:56 PM #54056
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10-24-2017, 04:57 PM #54057
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10-24-2017, 05:11 PM #54058
I agree with what everyone else has said
For me when I implement a pullback I still use the same movements but I don't go to failure, I don't push any beyond failure protocols and I don't push past that point were you have to dig deep into your reserves. I normally do this around week 6-8 but I my advise has slightly changed to what I use to say. I would say when you start feeling tired and weights are getting heavy and your struggling to do a proper HIT workout then this is the right time to implement a pullback. Now I would put this pullback in before you feel this stress on the body because your going to be pushing injury if you don't. To do a proper HIT workout takes fuking hardwork and serious motivation and you push your limits all the time so your on the edge of injury so you need to train smart.
I know we are all Dorian in our minds and all the biggest and best have injuries but I don't think we should push to that limit, you should listen to your body and look after it otherwise things will break down and you will get injured. So take a pullback within your cycle so 6 weeks on then pullback for 2 weeks is a good standard to follow. Many times I kept going to week 10-12 but what for? I'm not standing on the Mr O stage I'm just me walking around this planet wanting to turn heads but at what cost to my body and longevity of my joints and tendons etc.
So Trail if your training pure HIT and you coming out of your workouts knowing that you couldn't do another rep and your putting on size then make sure you implement a pullback even if you feel like 10 men, pullback and take it easy. Just do a standard pyramid workout and lower the intensity, that's the key. If you want to change the workout to another do so but don't push your yourself take this time to heal and repair and get yourself ready to spring board into the next session of HIT coming up.
I would normally make everything fall in place like I will be in pullback when I am priming my body, then when I go on cycle which is normally a short cycle ( I prefer these) this will be for around 6 weeks ish so I will go balls to the wall HIT then take 2 weeks pullback and prime again and get ready for further assault.
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10-24-2017, 05:14 PM #54059
You have to change this mind-set mate, make sure that when you workout and your doing your working set no one could match you, your a beast and king of that jungle and nothing will conquer you. My working set is beast mode no one could even come close to my intensity that's what I think when I am doing my set and by the people in the gym watching me I guess I am right. Short intense workouts and go home relax and feed all this equals freak
Last edited by marcus300; 10-24-2017 at 05:31 PM.
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What if you love being in the gym? I must not be doing these to failure or beyond failure right. Because when I do a force rep set or to failure. After a min or 2 I feel like I can do it again 100%. I know I’m a volume hound but I’ve got to missing something because I never feel completed spent at the end of a workout unless I’m doing a shit ton of HIIT cardio or tons and tons of volume
“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
Tips For Young Lifters
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10-24-2017, 05:46 PM #54061
That's interesting MS to hear and I think many can relate to it I know I can and have felt like that many times. I would love to come over and train you for an hour or infact have you seen blood and guts how would you feel after a leg or chest session with Dorian? do you think after 2 mins you will be able to go again at 100% because if you can you are very unique. There are more times people feel like you than not because they don't go to true positive failure and beyond. In my prime when doing HIT session I wouldn't be able to do anther set at 100% effort after 2 mins after my working set, I would say your nowhere near failure because if you can you go a lot more inside you when you stop at your failure point, you need someone or something to trigger that special force we have inside of us to go further.
You don't just deep breath and do a working set, its far more than that this working set is IT, its the end of the rod so you have to go to a place were you are completely at failure were all you want to do is go home and recover. Think of things what trigger adrenalin or times when you have been sad or angry, listen to music what gets you going or think about bad things what has happened to you family or people who you know what makes you really high rate. I don't know what to say to release whats you got inside of you but we all have something and I can trigger my zone easy within 10 seconds of thinking I am ready for war and I know I couldn't be able to push anymore reps out and if I could I would say I missed that one lets go again but usually one working set was enough.
Not everybody can go to this zone I know this and that's why other training styles suit other people, HIT just made me grow bigger, thicker and more dense than anyone around me and made heads turn and question my size, that's what HIT did for me but I understand that one doesn't fit all. A good friend of mine who is a big fuker trust me doesn't train HIT because he cant go to this zone and finds it to much hard work for him, he trains volume and grows far better, each to their own.
How would you feel if you went home and caught someone in your house attacking your Mrs? this skinny re punk attacking your Mrs? what would you feel inside how would you deal with this what would you do to this man hurting your Mrs? now take this anger or sensation and put yourself under some weights and see what happens. Mindset is everything mate
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10-24-2017, 06:07 PM #54062Productive Member
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Great way of putting it ^^
Makes me think about my own training. Needs more effort. Needs more failure.
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I watch blood n guts or any number of Dorians vids almost daily to pump myself up for training. I know for a fact that I would die from leg day. But any upper body day I can usually power through a workout pretty good. When I first started doing the tricep training routine you recommended, I was very weak and one maybe 2 sets was enough. But 6 weeks in, I am punishing them pretty hard now and going beyond failure and force reps and drop sets and it’s getting close to the rest of my upper body. I think I’m obviously not going heavy enough, and if I go heavy. If I’m not above 6-8 reps, it’s just doesn’t tax me it seems. Idk, I’m still playing around with it trying to figure it out.
Certainly having a training partner would improve things but I can’t get Nachs lazy ass down here to rapeville, whoops I mean Appalachia to workout with me“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
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10-24-2017, 06:27 PM #54065
Increase the weight w=once you get your reps up to around 12 then increase the weight and aim for around 6 reps and work with this weight until you get the 12 reps again then increase again. Once you get to really heavy weight what may cause problems use some beyond failure protocols to increase intensity when you cant or unable to increase weight. But working set its all mind set get the right mind set and release that inner demon what will push you to your limits
Training partners are really good and when I have one I do use force and negs which is one of my fav's but its hard getting a partner with the same mind set and someone who understands what you want to happen within that set
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I went up considerably in weight tonight. I even busted out the wrist straps so my grip wouldn’t be my limiting factor. I will admit, it was a brutal workout and since I did some machines I was able to do forced reps unilaterally at a time. I’m actually pretty worn out. Was going to get an hour of cardio in, by the time I was done I didn’t need too. I’ll post it up once I get my PWO meal in.
“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
Tips For Young Lifters
MuscleScience Training Log
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10-24-2017, 08:53 PM #54067
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Back and Bi’s
Warmup: light DB shoulder work, reverse flies, pushups
HS= Hammer strength machine
HS lat pull down:
Plate x15-20
Plate x15-20
2plates x10
WS 3plates x10
WS 3plate and a quarter x7
WS “ X6
This is a plate and a half higher than I normally go. It was a bit hard
HS lower row:
1plate x10 warm up
WS 3plates and a ten x8
WS 3plates And 2 tens x8
WS 3plates And a quarter x6 with 3-4 forced reps at the end.
The last set was pretty hard
Barbell bent over rows:
135x10
155x10
175x10
Limited weight in this as my low back felt a bit funky doing them.
DB shrug:
3 WS x10 with slight forward lean and burn its at the end. Gets a crazy good pump going doing that.
Lower pulley:
3 WS 140lbs x10
DB bent over Reverse flies: these were very hard at this point
3WS 40lbs x6-8
DB bent over rows:
3 WS 70x6
DB concentration Curls:
3 WS 25x 10
Lower pulley Hammer Curls superset with pushups plus
3 WS x42.5 x10
Pull downs:
3 WS 50x10
DB Hammer Curls:
3WS 25x10
Comments:
The first few exercises I did tonight I went considerably heavier than normal for those. Which really set the tone for the workout. I was playing catch-up the whole workout as I was gased. Biceps I didn’t push to hard as my right elbow is still hurting but getting better. I twicked it last week doing CC bi curls. Overall great workout and am feeling it, go an awesome sweat and pump going. Still need to lean up considerably but Getting there.“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
Tips For Young Lifters
MuscleScience Training Log
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10-24-2017, 09:36 PM #54069
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Morning fellas
I am fukin sore all over! Lol I’ll take that rest day today!
Hope you all have a great day
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10-25-2017, 05:19 AM #54071
Morning all. Hope everyone is gearing up for a n awesome day!
Sent from my iPhone using Tapatalk
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“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
Tips For Young Lifters
MuscleScience Training Log
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10-25-2017, 08:19 AM #54073
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10-25-2017, 08:37 AM #54074
Just got off of work. Headed home to crash. Squats on the agenda for tonight.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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10-25-2017, 08:39 AM #54075
I wonder how Sil is doing, ive not cycled for 4yrs at Christmas and still dwarf the fat cvnt. Imagine that tw4at picking you up in his taxi lol I'd punch fuk out of his spastic face....lol lol feel better now
how's everyone today chaps?
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“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
Tips For Young Lifters
MuscleScience Training Log
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10-25-2017, 08:46 AM #54078
Anyone training today?
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10-25-2017, 08:46 AM #54079
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“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
BG
"In a world full of pussies, being a redneck is not a bad thing."
OB
Body building is a way of life..........but can not get in the way of your life.
BG
No Source Check Please, I don't know of any.
Depressed? Healthy Way Out!
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