yellowmoomba

Hey DD -

How long are your workouts taking?? Only 1 warmup set (and only on Compounds)?? Are you doing any cardio or warmup up before you hit the weights??

I also read your article on HST vs HVT ( 5 points ) that your bro posted back in February .... Interesting

Oh yeah - it's good to see another baller on the board!

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Duncans Donuts

Sup yellowmoomba,

Typically my workouts take from 20-25 minutes. I allow a good deal of rest between exercises on leg and back day because of the intensity I try to use. IE, on leg day I work until I collapse and am somewhat incapacitated for half a minute or so, which requires me to wait 4 or 5 minutes before I continue the workout.

Yes, I only do warmups on military press, squats, bench presses, and deadlifts. And it's a very light weight 8 times, even on my squat days. I've never had problems with this warmup method. I found doing a bigger warmup on (for example) bench press day would affect my set to the point of not using the intensity or poundage I was capable of.

I do very light stretching and typically take a short walk around my neighborhood before I lift weight to prepare myself for the workout. The way I train is probably in a very distinct minority, but my relatively exceptional leg strength (on squats and calf raises) I owe to one set to failure. Anymore than that and I can gurantee I'd be overtraining.

I'm glad you read that old article. I'd want to make it clear that I don't want to put down people who train differently than me; we all are entitled to our opinions, and everyone's decision should be met with encouragement and support. Peace

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

yellowmoomba

It's working for ya

Keep it up!!! I'll watch your progress. I have about 6 more weeks of my current program before I'd like to change - maybe to HST??

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Duncans Donuts

Today's workout:

Military press: 210 x 8 (almost 9)
Barbell curl: 125 x 8
Tricep pulldown (rope): 131.25 x 8 (superset dips)
Dips: x 3
Behind the back shrugs: 295 x 10

I felt great today. I was literally 2 inches away from locking out my 9th rep on military press before my arms completely gave out. As always, on the barbell curls I had 2-3 seconds lifting, 3 second hold, and 3 seconds down. The last rep I did 5 seconds up, 3 second hold, and 6 second negatives. I had a great spotter again, and I had zero help until that last rep. As for my behind the back shrugs, I used straps and forced the 10th one. These have gone from being one of my favorite 3 exercises to one of my least favorite. They are enormously hard.

Yellow: My bro is doing HST atm, and I think he likes it to change things up. Just curious, does anyone here do anything close to a traditional HIT approach? I haven't seen anything that resembles what I do.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

PreMier

Nope, as far as I know your the only one. SF powerlifts, but thats about it.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Duncans Donuts

Wow, I didn't know that.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

yellowmoomba

I don't know of anyone else that does HIT. Alot of people do the P/RR/S or a 4 or 5 day traditional split.

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

PreMier

prrs

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

yellowmoomba

I liked it when I did for a while.

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

PreMier

I think its ok for those that dont know how to plan their own routine.. I just think its WAY overhyped.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Duncans Donuts

I don't even really know what a P/RR/S entails.

This is how informed I am on current popular training methods.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

PreMier

Its developed by the most arrogant ass(IMO) GoPro. People say they get good results on it, but most that use it, liek I said, cant come up with their own routine. So it leads me to think that they are newbies getting newbie gains. Also the program is constantly changing so you dont addapt. Well anyone can switch a split weekly.

Can you tell how much I love it

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Duncans Donuts

lol

Doesn't sound like you much agree with the tenets of it. I'm pretty open minded about routines, though only in the affect that I'll spend the time to listen to the points made my the authors. I don't forsee that I would change what I do (if it ain't broke, don't fix it)

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

M.J.H.

Workouts are looking great man, I always liked Heavy Duty training, it really lets you go balls to the wall on each set. Strength is looking good too man, keep it up!

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

Duncans Donuts

Thanks monstar. Are you still doing the HVT? I saw you started a keto log of some kind. How long have you been training? I see we're the same age Thanks for keeping up with the journal.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Duncans Donuts

Excellent workout today. It's been about a week since I worked my legs (I did some HIIT and some Air Alert so I wanted to give adequate recover time). Here's how I fared today:

Squats: 415 x 16 (Almost 17)
Calf-raises: 535 x 14
Barbell forearm grips: 285 x 34 seconds (front) ; 285 x 19 (reverse)
Sit-ups: 110 x 15

As always one set to failure. I was worried with my squats that I may not have been going deep enough (paranoia), so I focused on going full parallel. I upped the weight 10 pounds and barely lost 2 reps. On my calf-raises, (as always) held each rep at maximum contraction for 3 seconds and held as long as possible on the 14th (final) rep.

Holding the weight up during the calf-raises, my shoulders and arms go numb and start tingling as I progress, typically around the 10th rep or so. Anybody have any idea why this is happening? The weight is ridiculously heavy on the nape of my neck.

My upper abs are quite visible now, though I still have pouches of flab around my lower nipple and on my hips (love handles). It's becoming pretty obvious to me that the diet is working, because I'm looking much leaner. Since I've started taking more time off my strength has leapt in leaps and bounds over the last two weeks, wherein before I was stagnating.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

yellowmoomba

415 x 16

Damn!!!

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Duncans Donuts

Thanks YM

I wish I had been able to get that 17th one. My glutes are really working toward the end of these sets. If anyone actually reads this journal and is having trouble with legs, my testimony is pretty good: I used to be very weak on squats. A year and some change ago I was doing 275 or so for 7 or 8 reps and supersetting with leg extensions, curls, lunges (etc) and never went anywhere.

Of course as a person trying to go into college football, this lack of progress was quite frustrating. When I lowered the volume to 2-3 sets total for my quads, my strength exploded, and when I began doing one set of squats to failure with really hard loads of weight, I haven't hit a plateau (except for tearing a ligament in my left ankle) since. It's worth at least trying for 4-5 weeks if you feel your legs are overtrained.

BTW, I tore the ankle ligament playing basketball, not doing squats.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

yellowmoomba

Where are you trying to play ball?? What position??

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Duncans Donuts

Depending on what I weigh in at, I could play a variety of LB positions, fullback, or a tackle. I just started training with my buddy who's playing wide-receiver at a local school. He's running about a 4.4 40 yard dash so I'm working my ass off on trying to keep up with him.

I weigh about 218 right now and I'm 6'1. When next season comes around and my torn ligament is fully healed I'd like to be 230 with a body fat percentage of 8-10 percent.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

yellowmoomba

Cool It's good to have a specific goal to keep your training in-line.

What school??

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

Saturday Fever

Geezus. I want to coach your for 9 weeks. 500+ for 7 reps on deads? 415 for 17 on squats? Incredible.

Where in northern Cali does your brother live? If he's anywhere near me, I'd like to hit the gym with him for a session. Hard to find dedicated-ish folks where I am currently.

yay.

Duncans Donuts

YM: I'd love to transfer to Texas A&M, but frankly I'm not a very good student. Fortunately I live 3 minutes from what is considered to be one of the best football jucos in the nation - Chaffey College.

SF: Thanks for the kudos, man. My brother lives right next to Eureka, in a place called Blue Lake. He's a police officer up there. Whereabouts do you live? I was trying to move up there with him, but I'm having trouble transfering my job (UPS).

I haven't done deadlifts in a while (except rack) because I've been having a bit of trouble with my lower back. I hit 545 and felt pain every time after that. I researched my form a bit on an old link you posted in the training section, so I'll probably add a few more weeks of rest and come back working strictly on the form. Thanks for stopping by, fellas.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Saturday Fever

Oh wow. I live in Chico. We're not close by any means, but not very far either. Perhaps sometime when you venture up this way we can all hit a gym and trade notes.

And anytime you wanna guinea pig for 9 weeks, let me know.

yay.

Duncans Donuts

Well I know that you use the westside method, and since I've been trying to fix my deadlift forms, do you have any recommendations for perfecting that method of my training? I fear that since I'd been using such heavy weights for so long and maybe not been using flawless technique that I've been falling short of my potential.

How big is Chico? We're both from southern cal and it was so different up there. Do you like norcal? My brother said that there are a skant few hardcore trainees at his gym, and quite a big number of people training ridiculously (even moreso then down here in vanity town)

As for training, I'm a pretty big Mentzerite but if I ever get into the powerlifting scene (which I've considered) I'll be sure and consult you

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Saturday Fever

Chico is tiny. 65,000 people, mostly college students.

As far as deadlifting technique, there are two threads in the Training Forum that I started that are applicable. The first is entitled, "Squatting Like a Powerlifter, Squatting Big" and the other is fairly recent and is a thread about deadlifting mistakes. Use the deadlifting advise with the form described in the squatting thread, and I think you'll be very pleased with the results.

yay.