**Marcus's HIT Dungeon**

[Sfla80]

Just below parallel for me and with decent weight any lower I feel it too much in my knees I'd rather go balls out on the leg press as it is safer

When I go heavy leg press....lower back hurts. What could this be from?

[marcus300]

When I go heavy leg press....lower back hurts. What could this be from?

Your lifting your arse up from the seat when you bring your legs down, makes sure it doesn't move and your back wont get any pressure. watch this from 06:23 and Dorian will explain it

[kelkel]

Kel thank you again for saying ectomorph. Lol. You kill me sometimes.

Compete. Damn it. I want to see those photos

It was said for your benefit....

[Igifuno]

Glad you're feeling better Cape.

[kelkel]

Yup. I'm not a young buck anymore. Keep forgetting.

Listen to your body and it's mechanics. Your body will tell you where the appropriate depth is based on how you maintain your form. Some can go lower than others with perfect form, others can't. Have a friend video your squats some time. It's eye opening. Too much below parallel and a lot of the focus shifts to hams and glutes.

The neoprene's I use cover the knee and are not quite as long. Most sporting goods stores have them as well.

[Capebuffalo]

It was said for your benefit....

I know buddy. I know. .

[DCI]

When I go heavy leg press....lower back hurts. What could this be from?

What marcus said, you need to sit yourself into the seat like Yates said if you don't you will creep up the seat and put massive strain on yourself

[Igifuno]

Thanks kel

[Sfla80]

Your lifting your arse up from the seat when you bring your legs down, makes sure it doesn't move and your back wont get any pressure. watch this from 06:23 and Dorian will explain it

YouTube Link: http://www.youtube.com/watch?v=5GbEPOf6zOc

Good stuff as always...thanks marcus and dci...cant multi quote on phone ...app still giving me problems

[DCI]

No bother sla we are all here to learn and adapt its like everything the devil is in the detail and expanding your mind to really listen and ve in touch with your body and its actions.

On a side note my right elbow muscle has been spazming out since last night it is wrecking my head now

[kelkel]

Thanks kel

No worries. I don't know what type shoes you wear when squatting but consider a pair of work boots. The little bit of a heel may help you both in body positioning / mechanics and feel. The opposite goes for deadlifts, you don't want any heel.

[Igifuno]

Running shoes is what I usually wear. I have a pair of boots, or I could also try putting a couple 5lb plates under my heels.

[kelkel]

Running shoes is what I usually wear. I have a pair of boots, or I could also try putting a couple 5lb plates under my heels.

Throw the boots in your gym bag and try them. Let me know what you think (seriously.) You'll like the added support.

[Cuz]

The Dorian videos are very motivating. Keep them coming.

[DCI]

I think its the way Yates projects himself on videos that make him so motivating, he speaks confidently and pushs people to their limit without sounding condecending or arrogant which is a hard thing to pull off tbh

Tonight was shoulders and tris

Started with seated hammerstrength shoulder press and isolation rotor cuff warm up between sets then 3 warm ups and into balls to the weoght with 8 hard slow reps then a drop which was 4 hard reps with two forced and then drop again with some seriously burning negs my shoulders were searing

Then onto side raises went up a weight again this week hard into them the pain was immense as was tge sweat pouring outta me really pushed these with strict form and two drops was crazy the pull off th

Onto one of my personal favs front raises same the sides they were immense

Then onto bb shrugs I was glad to have a bit of a breather racking up the weight was really strict on myself on this on the failing rep i held the weight as best i could then dropped and pushed a few more hard fought reps then i had to stop blood was searing around me and i was completelu fatigued it frelt great.

Tris were rope push downs, skull crushers and single arm rop pulls really loved that work out my tris were like two slabs off meat hanging off my arms the pump and rush was great all done in 50 mins

[Capebuffalo]

No worries. I don't know what type shoes you wear when squatting but consider a pair of work boots. The little bit of a heel may help you both in body positioning / mechanics and feel. The opposite goes for deadlifts, you don't want any heel.

Socks for deads otherwise your center of gravity is forward. Makes it hard to push your hips through at a forward angle.

I always thought boots were more for the ankle support when laced up. I have never worn them. If I looked like Branch I would. But if I looked like Branch I would do a lot of things. Lol

Edit: or if I looked like Kel's leg pic yesterday.

[Igifuno]

^^ truth

[MuscleInk]

Socks for deads otherwise your center of gravity is forward. Makes it hard to push your hips through at a forward angle.

I always thought boots were more for the ankle support when laced up. I have never worn them. If I looked like Branch I would. But if I looked like Branch I would do a lot of things. Lol

Edit: or if I looked like Kel's leg pic yesterday.

I like my Nike Luna5 shoe. Fairly flat. Slight raise on heel. I've seen guys doing squats and deals barefoot. Not for me.

[Hazard]

One of the coolest comments ever was made to me today......

I got a travel pass from my gym and went to another one that's out by my gf's parents house. The whole workout I had people asking me questions...... It was actually kind of annoying after a bit cuz I couldn't get anything done. Anyways..... This young kid, maybe about 22-23yrs old, comes up to me and asks if I rep for gaspari nutrition. I was wearing my gaspari tank haha. I couldn't believe it lol. It felt good LMAO - I felt full as fvck too lol.

Then reality set in and I finished my workout :-p

[kelkel]

Socks for deads otherwise your center of gravity is forward. Makes it hard to push your hips through at a forward angle.

I always thought boots were more for the ankle support when laced up. I have never worn them. If I looked like Branch I would. But if I looked like Branch I would do a lot of things. Lol

Edit: or if I looked like Kel's leg pic yesterday.

Boots help with some people's body mechanics / hip position, and it may remove some forward lean from his posture. Years ago I had a pair of the Tom Platz squat shoes and they were awesome. Think their buried in my basement somewhere. Hate to think I threw them out.

For deads when I was powerlifting, wrestling shoes worked great.

This one better cape?



Ecto's get the veins......

[Capebuffalo]

Boots help with some people's body mechanics / hip position, and it may remove some forward lean from his posture. Years ago I had a pair of the Tom Platz squat shoes and they were awesome. Think their buried in my basement somewhere. Hate to think I threw them out.

For deads when I was powerlifting, wrestling shoes worked great.

This one better cape?



Ecto's get the veins......

He must have given them to you I can't find anything on the net about them.

I did wear Chuck Taylor's for a while. They actually work well on both squats and deads.

Ectomorph. Ectomorph ectomorph. Unicorn. Unicorn unicorn.

What do they have in common?

They are both myths.

[AD]

i wear basketball shoes to the gym. very stable for any lift.

[RipOwens]

I think I saw frank McGrath lifting in boots once. Anyway, I think mine are Nike darts just because they feel comfortable.

[kelkel]

He must have given them to you I can't find anything on the net about them.

I did wear Chuck Taylor's for a while. They actually work well on both squats and deads.

Ectomorph. Ectomorph ectomorph. Unicorn. Unicorn unicorn.

What do they have in common?

They are both myths.

I don't think they've produced them in years and years. I gotta look for mine now.

[Doom44]

Delt and trap today

Smith machine behind neck press : 2warm up, 1 feel set, 1 working set 7 reps to failure with 2 rest 1 drop.
Dumbbell rear delt raises : 1 feel set, 1 working set 8 reps to failure with 2 drop
Dumbbell lateral raises : 1 feel set, 1 working set 6 reps to failure with 2 rest 1 drop.
Cable one arm lateral raises : 4 working sets 12/10/9/7
Hammer strength shrug : 2 feel set, 1 working set 8 reps to failure with 2 rest 1 drop.

Short and intense, love the feeling. Lol

[Capebuffalo]

I don't think they've produced them in years and years. I gotta look for mine now.

These show up in a lot of his pics. Are these them?

[marcus300]

Haven't been to the gym in 4 days, work schedule and other complication so couldn't fully concentrate. I am still priming and these 4 days slotted right into a 4 day low for me. I am feeling flat and ready to load, infact my body is screaming for it so had a huge shake pre the gym and went to do so back.


I warmed up on wide grip pulldowns, this wasn't an exercise for any stimulation is was purely warming my back muscles up, I did 3 warm up sets with stretching in between. Got some serious burning going on with this and really warmed my whole back up.


Moved onto bent over BB rows
2 feel sets which were heavy and strict, didn't do any high reps keep them within the 8-10 rep range

I did 2 working sets, just plain to failure sets no added beyond failure methods due to the prime, just plain old heavy failures. I did a lot of clock watching and kept the rest to 1 min exactly, I just sat there in between my working sets concentrating on what I was about to do and how my back is going to feel. Got into the zone easy, didn't speak to anyone just got on with the job in hand.


One arm db rows,
2 working sets, no need for feeler sets I know what I want to do. Hit 8 reps with my first working set, then increased the weight and did another 7 reps with 1 min rest.


Low pulley with close grip, palms facing each other
2 working set to failure, increased weight on the 2nd failure set and did first time 10 reps, 2nd did 8 reps


hammer strength close grip underhand grip pulldowns
2 working sets to failure with 1 min rest, hit 10 reps and 8 reps
Lats were burning due to the stretching and also my back was pumped a lot


hyper extension
3 sets, 2 of which were weighted and failure on all sets

[Igifuno]

Nice way to get back in the swing. I think a lot of it may be mental with respect to feeling deflated after taking a few days off. Your body wanted to go back to war today and you took it there. The 4 days may have been a good thing.

[marcus300]

Nice way to get back in the swing. I think a lot of it may be mental with respect to feeling deflated after taking a few days off. Your body wanted to go back to war today and you took it there. The 4 days may have been a good thing.

The flat feeling was because I am on my prime and just finished 4 days low so this is the first day to load so was feeling and looking flat, I always do when I stretch out to 4 days low.

I train when I can, I am very busy with many things but when I walk in the gym I do damage to my muscles and really stimulate them, I am ok for the next 7 days so I will go all out for the full 7 days but only do one bodypart per day but put some serious stress on my body, it also falls into my loading day and this week I may go 2 days loading instead of one, sometimes my body needs more to just refill the liver and muscle tanks but this is just all knowing my body and how I will feel at the end of today.

[Igifuno]

It's a never-ending project in motion. Gotta love it. Day off for me today. Gonna take the wife out for lunch and shopping. Had a great chest/bi workout yesterday, posted the routine.

Tomorrow will be the end of week 1 on the new cycle. I'm confident that, based on my current position and this new workout routine, this will be the best yet. I'll be taking weekly progress pictures as well and will most definitely share.

[marcus300]

It's a never-ending project in motion. Gotta love it. Day off for me today. Gonna take the wife out for lunch and shopping. Had a great chest/bi workout yesterday, posted the routine.

Tomorrow will be the end of week 1 on the new cycle. I'm confident that, based on my current position and this new workout routine, this will be the best yet. I'll be taking weekly progress pictures as well and will most definitely share.

Great to hear, make sure you increase your cals to suit your new lbm every time you jump up, this could be every 5-7 days were you need to adjust and increase. Your body will be looking for those added cals to build new tissue and support yourself under the amount of stress your going to be putting it under.

[Euroholic]

This is what ive be saying all the way through this thread,

God i love dorian.. His so cool. Hard, heavy and intense get in and get out this is not a endurance sport!!!!

[Igifuno]

Great to hear, make sure you increase your cals to suit your new lbm every time you jump up, this could be every 5-7 days were you need to adjust and increase. Your body will be looking for those added cals to build new tissue and support yourself under the amount of stress your going to be putting it under.

Yes indeed. I had a very noticeable increase in the weight I was pushing yesterday so I'm very happy about that. Have absolutely increases the daily caloric intake. Been eating like a champ. Went to a Brazilian steakhouse last night and must have eaten 5lbs worth of meat

[kelkel]

These show up in a lot of his pics. Are these them?

Look similar. Mine were blue and white and I believe they were Adidas.

[kelkel]

Delt and trap today

Smith machine behind neck press : 2warm up, 1 feel set, 1 working set 7 reps to failure with 2 rest 1 drop.
Dumbbell rear delt raises : 1 feel set, 1 working set 8 reps to failure with 2 drop
Dumbbell lateral raises : 1 feel set, 1 working set 6 reps to failure with 2 rest 1 drop.
Cable one arm lateral raises : 4 working sets 12/10/9/7
Hammer strength shrug : 2 feel set, 1 working set 8 reps to failure with 2 rest 1 drop.

Short and intense, love the feeling. Lol

Looks good. Why 4 sets there?

[Igifuno]

On my 3rd meal already and it's before 11am...

[Doom44]

Looks good. Why 4 sets there?

The 4 sets is for burnout. I do one arm at the time. And no rest between set.

[Fcastle357]

"Everybody loses. You become a loser when you blame someone else." Not sure who said it. Liked it so I thought Id share.

[sawyer86]

Legs today:

Squats:

1 real heavy, got a good amount of reps but knee was getting aggravated near the end so racked it early. Thought about a drop or RP but decided to wait a minute and see how the knee felt. Dropped a little weight and did one more set, no drop or RP. Felt better on the knee this time.

Went with heavy static lunges on smith instead of vertical pressing to ease up on my knee. Two sets, 10-12 reps. These are done one leg at a time, no movement other than up and down. Think one leg squat, just your foot is much further forward.

Extensions went well, two sets, last with double drop:

Attachment 145100

Seated leg curls: two sets, RP and drop on last
Usual standing and seated calf work cause you can never get them too big!

Had to listen to my knee today and alter things a bit but that's what it's all about. There's always something hurting somewhere, it just changes location frequently.

Kel those legs are fvking amazing!

[Capebuffalo]

On my 3rd meal already and it's before 11am...

Don't worry you can catch up plenty of time.