btw, Strong,
by far the most difficult part of your routine is the last 20 minutes of continuous high rep alternating back / lat work. is this by design or am i just a big pussy?
who else (here on this site) is doing a routine similar to mine, cuz i would like to know how they are enduring, cuz it is still kicking my fucking ass.
about 2 hours ago:
pre exhaust upper-
swiss bar axle press 1x20x45kg
pre exhaust lower-
dead squat bar dl 1x20x 140kg
vomit
20 minute back work circuit:
incline bench shrugs(john meadows style) 80lb dbs / pendlay rows with dead squat bar, 80kg
[quote]heavythrower wrote:
about 2 hours ago:
pre exhaust upper-
swiss bar axle press 1x20x45kg
pre exhaust lower-
dead squat bar dl 1x20x 140kg
vomit
20 minute back work circuit:
incline bench shrugs(john meadows style) 80lb dbs / pendlay rows with dead squat bar, 80kg
[/quote]
Incline shrugs are awesome.
[quote]DoubleDuce wrote:
[quote]heavythrower wrote:
about 2 hours ago:
pre exhaust upper-
swiss bar axle press 1x20x45kg
pre exhaust lower-
dead squat bar dl 1x20x 140kg
vomit
20 minute back work circuit:
incline bench shrugs(john meadows style) 80lb dbs / pendlay rows with dead squat bar, 80kg
[/quote]
Incline shrugs are awesome.[/quote]
I plan on giving those a try tomorrow morning…
I have a good friend who is doing his first Highland Games in a few weeks and he talked me into giving it a try. I’m terrible at it and not built for disc at least, but it’s a lot of fun.
I actually got the lats/back superset idea from something that Scott Cochran (strength and conditioning coach at Alabama) has his football players do. I like it, back tends to be an afterthought for a lot of people on full-body routines, so this kicks that to the curb and makes you really push it even thought you’re tired.
your back is going to look godly when it’s lean. traps for days.
HeavyThrower,
who’da thunk it, you dabbling in the getting lean and mean stuff!
Good luck, I’m sure you’re gonna kill it (for an old fuck, that is). 
thanks mak fatty!
[quote]Stronghold wrote:
I have a good friend who is doing his first Highland Games in a few weeks and he talked me into giving it a try. I’m terrible at it and not built for disc at least, but it’s a lot of fun.
I actually got the lats/back superset idea from something that Scott Cochran (strength and conditioning coach at Alabama) has his football players do. I like it, back tends to be an afterthought for a lot of people on full-body routines, so this kicks that to the curb and makes you really push it even thought you’re tired.[/quote]
how old are you Strong, stats? (height weight, best military press, clean, dl, squat)?
just curious in regards to you starting throwing in the HGs
[quote]heavythrower wrote:
[quote]Stronghold wrote:
I have a good friend who is doing his first Highland Games in a few weeks and he talked me into giving it a try. I’m terrible at it and not built for disc at least, but it’s a lot of fun.
I actually got the lats/back superset idea from something that Scott Cochran (strength and conditioning coach at Alabama) has his football players do. I like it, back tends to be an afterthought for a lot of people on full-body routines, so this kicks that to the curb and makes you really push it even thought you’re tired.[/quote]
how old are you Strong, stats? (height weight, best military press, clean, dl, squat)?
just curious in regards to you starting throwing in the HGs[/quote]
I’m 25, 5’8" 170. Pre-knee blowout, weight loss, amd back injury, I was squatting 405 for reps and close grip benched 325x3. Currently I’m squatting low 400’s, strict oh pressing maybe 205-215 based off of my rep maxes, deadlifting in the ballpark of 500, and my snacth and c+j are awful since I’m very new (~4 months) to those movements. Can’t full snatch, but I can power 145 and c+j 175. Just now getting back to training seriously for strength again this past winter,
Edit: hit 65’ standing throw with the 2kg discus. Not too bad considering the size of my hands compared to the disc and my second practice. Guy who’s coaching me picked up the other one and did 120’ standing… I’m not cut out for discus.
weights from monday to today
:
mon 5-13 215
5-14 215.7
5-15 216
5-16 215.3
5-17 214
5-18 212.4
5-19 211.2
highlights of training were a deadsquat bar deadlift 5x3x190kg, easy, i think the groin injury is about 80-90% better.
pics:
legs
Looks like things are starting to work!!
thanks marz.
i dont see a huge difference, but i do look a little more solid and filled out at only 3 lbs heavier than i was in my severely depleted state was in a few weeks ago before i started Z’s diet.
in other words, i starved myself lost a bunch of weight, started eating good, then gained some back initially, and now i am losing again at a more controlled pace.
one more leg pic
Legs are definitely a strong point, good work man.
Excited to see what Zraw and Strong do with ya.
No changes for this week
Things are going the way we want right now
Good job
Try getting all your meals in every day, it should be getting easier now as far as appetite is concerned
The reason why this is important is because at some point I will need to reduce your cals (I will add in some cardio before removing stuff though)
How do you think being on your feet for 12 hours straight affects your calves’ size?
I work as a care assistant, and maybe spend 6 hours a shift walking around, and feel like my calves are pretty good considering they get no attention in the gym.
I know many people think it’s all genetic anyway with calves, but I was wondering what your thoughts were.
I’d also be interested to see how the calf development of people who walk a lot compares to people with a desk job on a larger scale, but don’t know of any studies.
Awesome work so far man. You are thick as hell through the back and lower body.
I think you are gonna look awesome leaned out. Keep it up!
