**Marcus's HIT Dungeon**

[NACH3]

Nice session AG! What do you do deads with being its at the end of a back session?

[almostgone]

Nice session AG! What do you do deads with being its at the end of a back session?

Keeps the weight down on my old back, but still works it pretty good. I could put deads first and go heavy, but I would pay a high price for it. So hitting hypers and then deads at the end is the ticket for now.

[NACH3]

Keeps the weight down on my old back, but still works it pretty good. I could put deads first and go heavy, but In would pay a high price for it. So hitting hypers and then deads is the ticket for now.

Nice! Always appreciate your feedback, AG!

Likewise... I'm going to switch it up here and there(starting with) but I love ending with them also!

[Splifton]

The power I now generate out of the hole squatting is unreal. With benching it actually helped my shoulder, I start out locked and stiffer so theres less stabilizing muscle usage. Last thing I need to get straight is my foot placement when benching, I havent found where Im comfortable and generating max push.

Can it really be all so simple yet so easily overlooked? Just proper breathing practices? That is probably why I feel so inferior and slow when I come out of a squatting hole (when I was able to squat). It's pretty wild that even if you perform the exercise incorrect or didn't utilize proper techniques, you still get to an extent some form of hypertrophy. So I can only think how much potential I was nullifying when I first started out brandishing the ever so cliché know-it-all attitude that I feel like every early 20's punk experiences.

[Hazard]

Haz were you just flat backed on the bench??

Yup - my front delts over powered everything for a while

[NACH3]

Yup - my front delts over powered everything for a while

Wow... Now just Imagine what's to come!!! Taking the shoulders outta the equation is hard for many.. I think my injury has actually helped me in that regard...

[BG]

I don't bench anymore BG but when I was a big bencher my best foot placing was just behind the knee and then I would push down with the feet which would transfer through the quads to help arch the back and dig the shoulders into the bench. This was my best position but it all depends on your body and leverage which is best at transfer the power through the whole body.

Where you on your toes or heals? I used to really like have my feet out a little further and dig my heals in. But all the videos Ive been watching guys are on their toes. It tends to make me arch to much and I feel it in my back the next day.

[NACH3]

Where you on your toes or heals? I used to really like have my feet out a little further and dig my heals in. But all the videos Ive been watching guys are on their toes. It tends to make me arch to much and I feel it in my back the next day.

^^^ I like digging my heals in also! I try to drive through my heals on anything with leg drive(really activates glutes/hams stronger in my experience...

[clarky.]

OK, have a spare moment, I hope. LOL, been very busy. I'll post up my lift and throw a couple of times relating how far I was into my lift. I really am pushing intensity as hard as I can and hope.to translate it into strength and gains with time.

2 set of crunches.

Then I started my clock for my lift.

WG pulldown w/ overhand grip- 2 w/u, Work- 9+ reps-2+ reps-2+ reps. 10 count neg on partials.
Parallel grip pulldown- 1 w/u, Work-7,drop,3+,drop,3+. 10 count neg. on last partial.
Straightjacket stretches. At this point I'm 14 minutes into my lift and have my cable setup for low pulley rows.
Tbar rows- 1 w/u, Work-6-3, drop,4+ reps.
D'bell rows off of a flat bench- 10 good moderately heavy reps/ side.
Low pulley rows- Work-9-4-2+ reps. 10 count neg on last partial. At this point I'm 29 minutes into my lift.
Hypers- 1 set
Deads- 1 ww/u, Work1-11 good reps. Drop off a plate/side. Work2- 9 reps.

39 minutes not including the crunches at the beginning but stripped plates and stored the bells. It took me over 3.5 hours after my shower post-lift before I stopped sweating.

Very nice AG.

[clarky.]

Did back earlier great session.

WG pd 1 working DD over hand

CG pd 1 working DD. Stack - under hand

Seated row 1 working DD. **new weight**

Straight arm pd 1 working DD

Deads 1 working 1 drop. **new weight**

Done and destroyed my back from top to bottom
I nearly got a new weight on wg pd and straight arm pd fvcking cvnt deads were great it was only 5kg on last time but still new weight i did 1 drop then i stripped all the plates off and left 1 a side and reped it out i only got 7 lol.
Work should be fun.

[NACH3]

Delts/traps Pullback
Stretching rolling abs(been doing weighted abs recently low weight lots of reps w/bodyweight too) RC ex's

Side laterals
2warm ups 1w 10+ partials same weight 8+ Partials drop 6+ partials hitting higher end reps

Rev grip front raises
2w 11+Partials 8+ Partials

Rear DELTS on incline
2w higher end reps holding squeeze for 5sec each rep 12+/11+ partials light weight concentrating on squeeze

Long bar face pulls
2w burning out both sets

rev Hamner strength press
3 feelers 2w higher end reps 11+ partials/8+ partials

Weights done in 32 intense min... I went in knowing there's nothing set in stone even on my pullback... Knowing I was hitting higher end reps still I just went till the weight had control of me(lost form or coukdnt pull/raise/push anymore! Just trying to open up a growth window... Trying to lean out moreso and continue to add to my strength... trying to lean out and open a growth window for after this pullback!!

[Igifuno]

Sounds nice and intense. Gonna try to get in there for legs/abs tomorrow but not sure yet due to the neck injury. We shall see.

[almostgone]

Hop.it is just a strain and not a tear, Igi.

[almostgone]

Just clocked out. Very busy today, but it was worth it. I get to take the holiday tomorrow barring any emergencies. I could work if I wanted to, but screw it!! LOL, I'll take the holiday pay and get some much needed time off.

[Igifuno]

Hop.it is just a strain and not a tear, Igi.

Thanks AG and I hope so too man. The pain is pretty pronounced and constant. Have to turn my whole body instead of twisting my neck. See how it feels tomorrow. Would love to get in for legs but not sure yet.

Did you see the dog show this morning? Had some great looking mastiffs.

[almostgone]

Thanks AG and I hope so too man. The pain is pretty pronounced and constant. Have to turn my whole body instead of twisting my neck. See how it feels tomorrow. Would love to get in for legs but not sure yet.

Did you see the dog show this morning? Had some great looking mastiffs.

No sir, I worked day shift today, bit will defo look around and see if I can find some clips of the Purina National.

[almostgone]

Thanks AG and I hope so too man. The pain is pretty pronounced ans constant. Have to turn my whole body instead of twisting my neck. See how it feels tomorrow. Would love to get in for legs but not sure yet.

Did you see the dog show this morning? Had some great looking mastiffs.

I'd be leery of legs or any heavy lifting until.you get sorted. Hopefully you just tweaked a sternocleidomastoid, which hurts like a b!tch and almost feels a big rubber band popped when you over exert it. If so, it generally takes me about 2-3 days of alternating ice and heat and very slow neck rolling to get it back on track.

[Igifuno]

I'd be leery of legs or any heavy lifting until.you get sorted. Hopefully you just tweaked a sternocleidomastoid, which hurts like a b!tch and almost feels a big rubber band popped when you over exert it. If so, it generally takes me about 2-3 days of alternating ice and heat and very slow neck rolling to get it back on track.

Have had ice on it and rolling as well. From the way it feel now, I doubt I'm going to be able to get in there tomorrow. And definitely feels like some elasticity is lost, like there's no support on either side of the neck.

It's a real pain in the neck. Lol.

[BG]

Just clocked out. Very busy today, but it was worth it. I get to take the holiday tomorrow barring any emergencies. I could work if I wanted to, but screw it!! LOL, I'll take the holiday pay and get some much needed time off.

Awesome! Enjoy you deserve it.

[Bodacious]

Stuffed guys. Stuffed.

Very blessed.

[Bio-Active]

Just finished work and dinner. Stuck to my normal food

[Hazard]

So full

[Sfla80]

Clocked out myself. 13 hard hours. ...headed back to hospital to sleep in a chair and back up in a few hours back to work again.

[Igifuno]

Clocked out myself. 13 hard hours. ...headed back to hospital to sleep in a chair and back up in a few hours back to work again.

All the best buddy. I'm sure she'll be happy to see you. Could you take her any turkey day cuisine that you made today?

[Splifton]

Man I really need to learn how to cook some real food.

[BG]

Stay strong Sfla.

[Sfla80]

Bg ty sir....I'm trying. I'm so fvcking exhausted. ...but not showing it lol. Told her I'm tired that's it. I can only imagine what's she's going through.

Igi she had my parents bring lunch and her sisters bring dinner. So I'm eating their food lol

[almostgone]

Clocked out myself. 13 hard hours. ...headed back to hospital to sleep in a chair and back up in a few hours back to work again.

Make.sure you are eating as well as you can, Sfla, stay hydrated, etc. Your regular diet always looks like you include a decent range of veggies. Keep smiling for the wife and try to keep yourself/immune system strong.
Your work schedule is a real no-sh!tter, so you have to take care of yourself so you can provide for the Sfla clan.
All the best to Mrs. Sfla.

Also, watch out for the crazy sinus/cold crud going around. Just woke up coughing like a madman and projectile nosebleed out of one side of my nose. Taking my temp and if it is elevated, I will be jumping on some Augmentin or amoxicillin Sooooo thankful we got all of the projects requiring machining completed yesterday. Defo will NOT be answering the phone without looking at the Caller ID.
Very glad I got in a lift yesterday, because I plan to be on R&R today.

Keep us updated, Sfla!

[clarky.]

Morning guys and girls my back is destroyed well chuffed. I'm going to have a rest day the day i need it so rest and eat

[marcus300]

Where you on your toes or heals? I used to really like have my feet out a little further and dig my heals in. But all the videos Ive been watching guys are on their toes. It tends to make me arch to much and I feel it in my back the next day.

Ive always been as bit tight in the calves and hams department so I was always on my toes or ball of my foot pushing through my quads.

[DCI]

I did back last night really concentrated on marcus' advise on squeezing your back together like as if there was a walnut in between your spine this really works to eek the last bit out of every rep.

I started with yates bent over bb rows 2 warms and built up to a nice heavy set pushed hard and once the technique went i went into a drop set felt great blood was pumping.

Then onto cable cross over only tried these for the first time last week really great at streching the lats imo. 2 sets as i use these more for feel than sheer power.

Then onto yates style close grip lat pull downs 2 sets slow and squeezing.

Then hypers to finish and some ab rope pulls

[NACH3]

Backpullback bug got up to some nice weight
Stretching abs weighted and non weighted ex's RCs more walking and stretching getting blood flowing w/side laterals etc

Wide grip pulls
2 warmups then 2feelers 2w(up in weight) for reps 11+ partials/7+ partials w/a slow hold and neg on way back up

Straight arm pulls
2w 12+/8+ really squeezing my scapula in w/a hip in kind of(can't explain it other than that to make the squeeze more pronounced

Smith BB Rows took my feet in closer than shoulder width(thanx Haz) and was in much more control)
2 feelers pyramided up to 275(225/12+ - 275/9+ dropped 225 - 8+) really squeezing lats and holding static for 2-3sec in a nice groove

Long bar seated rows(wide grip) crackin those walnuts this ex I got from DY vids and it's a key ex I feel w/that great MMC
2 feeler 1warmup - 2w 12-13 + partials/10+ partials RP - .5-1

Neutral grip hammer strength rows
1w 12+RP/1.5+ RP/.5

Weighted Hypers 2w

Edit** I'll be feeling this by the end of today Im still super pumped!

[Bio-Active]

Getting a much needed rest day today. Will get back after it tomorrow morning

[Hazard]

Downed a home made Belgian waffle, egg whites, and ham. Gearing up for the most intense back session of my life.....

[Bodacious]

Downed a home made Belgian waffle, egg whites, and ham. Gearing up for the most intense back session of my life.....

Go give it hell Haz!!! Video some if you can. Would love to watch more.

[Bodacious]

Clocking in on this Friday. Time to get back after it. Going to use all that food for some fuel today. Good rest day yesterday. Today I will crush arms, hit some abs and have to get some cardio in. I feel like I now have a layer of nice waterish jiggle on my stomach now, lol.

Mind is right this morning guys/gals.Went back and read some posts few years ago in this thread. Shit gets the mind right for sure.

Lets kill everything today HIT'ers!!!

[Hazard]

Go give it hell Haz!!! Video some if you can. Would love to watch more.

I'm by myself today..... May not be able to :-/

[Bodacious]

I'm by myself today..... May not be able to :-/

If I was even close man I would ride down and do it for ya!! So you could have it to look back on.

[NACH3]

I'm by myself today..... May not be able to :-/

You know what to do Haz! Go get it brother!

[NACH3]

Getting a much needed rest day today. Will get back after it tomorrow morning

Rest up my friend! It's needed! Legs and arms and I'm done this wk!