i will train however he wants me too, given the limits to my equipment in my garage, i just was telling him i prefer tbt while i am dieting. but i will do whatever.
[quote]heavythrower wrote:
i think he gave the choice of either picking own foods and using provided macro-nutrient counts and a guide, or providing exact diet, i simply am choosing the latter. not sure where all the angst comes from in your post, unless i misread Z’s initial post.
as far as steady state cardio, well, no excuses there, i just cannot do it. never have, never will. would rather take a beating than waist time drudging on a treadmill, besides, i do not have access to any of that stuff in my garage, and my knees cannot take any running. i walk miles each day for work. so that will have to do. :([/quote]
Didn’t mean for any angst, like I said, I’m a HT fan.
Also I actually totally see what you mean after reading the #11 in Zraw’s original post. Seeing as you just responding to that as “I’d rather have an exact diet” portrays a totally different tone to me than “I will NOT count macronutrients.”
Carry on, I’m still quite looking forward to this.
I spoke with ZRaw earlier and he gave me the go-ahead to write something more along the lines of what you may be used to for you. I don’t know if he will change his mind based on your most recent post or not, but I’ll leave this here for you or for anyone else who may be interested.
Lifting: 2 day ?split? across 3 training days/week
Day 1:
A1-3. Chest/Delt Pre-exhaust- As many total reps/exercise as possible in the given range in 10 minutes
? A1. 6-Way Raise- 8-12 reps
? A2. Prone Rear-delt Raise w/hard flex- 8-12 reps
? A3. Slight-Decline Dumbbell Bench w/3 second negatives+hard flex- 8-12 reps
B. Reverse Band Bench- See Chart
C1-3. Quad/Ham Pre-exhaust- As many total reps/exercise as possible in the given range in 10 minutes
? C1. GHR- 8-12 reps
? C2. Weighted Lunge- 8-12 reps
? C3. Band Leg Curl- 8-12 reps
D. SSB Squat
E1-2. Lats- As many total reps/exercise as possible in the given range in 20 minutes
? E1. Single Arm Band Pulldown- 8-12 reps
? E2. Dead-stop Dumbbell Row- 8-12 reps
Day 2:
A1-3. Chest/Delt Pre-exhaust- As many total reps/exercise as possible in the given range in 10 minutes
? A1. Rear-Delt Swing- 20-30 reps
? A2. Stretch Pushup- 15-20 reps
? A3. Spider Crawl- 15-20 reps
B. Axle Press
C1-3. Quad/Ham Pre-exhaust- As many total reps/exercise as possible in the given range in 10 minutes
? Walking GM w/SSB- 8-12 reps
? Band GM- 15-20 reps
? Goblet Squat, bottom 1/3 ROM- 8-12 reps
D. Dead/Squat Bar Deadlift- See Chart
E1-2. Lats- As many total reps/exercise as possible in the given range in 20 minutes
? E1. Bent Arm Pullover- 8-12 reps
? E2. Pendlay Row, hard flex at top, controlled eccentric- 8-12 reps
When progressing the timed giant sets, simply increase the weight for an exercise by 5% once you?ve increased the total reps on that exercise by 20% over your baseline. Similar to the progression model used in Charles Staley?s EDT. HOWEVER, if you fall below the given rep range on that exercise, you are done doing it for the day and should continue doing the giant set until you either fall out of the rep range on all of the exercises or the time limit is reached. This will keep you working hard, but also allow you to avoid burning out too much.
Loading for heavy compound exercises:
Day 1a: Reverse Band Bench- 5 sets of 3, SSB Squat- 3 sets of 8
Day 2a: Axle Press- 3 sets of 8, DSB DL- 1 set of 20+
Day 1b: Reverse Band Bench- 1 sets of 20+ , SSB Squat- 5 sets of 3
Day 2b: Axle Press- 5 sets of 3, DSB DL- 3 sets of 8
Day 1c: Reverse Band Bench- 3 sets of 8, SSB Squat- 1 set of 20+
Day 2c: Axle Press- 1 set of 20+, DSB DL- 5 sets of 3
After 1 cycle (2 weeks worth of workouts), repeat the cycle and attempt to use a slightly heavier week than you used during the previous cycle.
A note on arms and abs: At least one sled workout per week involving curls, tricep extensions, and face pulls. No programming for these, move fast and get a good pump. Do the same for abs, pick 3-4 ground-based abdominal exercises of various types (planks, crunches, flags, etc) and have at it 1-3 times per week. It?s like foam rolling, not something you program, but something you do if you want to get better.
Couple of things that you may or may not agree with here
I do feel like starting of saying “here are my rules” is kinda weird… but given its the internet and english isnt my first language maybe its not meant to be taken negatively
I did let stronghold do your program as its more in line with what you are used to and he’s better than me for that kind of training, I didnt know you did not have access to a full gym. I can still make you a program with what you’ve got, but I do like the program he made for you so you could start with that and we see how it goes from there
Can you do some type of cardio?..
You WILL have to weight and measure your food. sorry, you cant just eyeball it. And no its not really time consuming… about 20secs per meal 
I’ll make your diet thursday
looks solid stronghold, i will have to replace the squats with a variation of deadlift, as my right knee needs surgery and i cant squat right now, but i will figure it out, overall i like the look of this program.
also, i will need to use the swiss bar for any pressing.
[quote]zraw wrote:
Couple of things that you may or may not agree with here
I do feel like starting of saying “here are my rules” is kinda weird… but given its the internet and english isnt my first language maybe its not meant to be taken negatively
I did let stronghold do your program as its more in line with what you are used to and he’s better than me for that kind of training, I didnt know you did not have access to a full gym. I can still make you a program with what you’ve got, but I do like the program he made for you so you could start with that and we see how it goes from there
Can you do some type of cardio?..
You WILL have to weight and measure your food. sorry, you cant just eyeball it. And no its not really time consuming… about 20secs per meal
I’ll make your diet thursday[/quote]
i cant run, my knees are gone, need total knee replacement, gonna have minor surgery just for palative reasons later this year.
i dont have access to a treadmill or precore, sorry.
how about some body weight tabata style squats on a fast(after i wake up from sleep) ? will that do?> i already walk LOTS at work, and my knees are prety bad after work as it is, especially the one that needs surgery, so i am not going to go for an aditional hour walk at home when i already walk 5-7 miles on average whilde at work.
looking forward and exited to get started! i am going to start strongholds training today after a few hours of sleep. yes i am still up, i got off work early but i am still on a night shift schedule…haha
[quote]heavythrower wrote:
[quote]zraw wrote:
Couple of things that you may or may not agree with here
I do feel like starting of saying “here are my rules” is kinda weird… but given its the internet and english isnt my first language maybe its not meant to be taken negatively
I did let stronghold do your program as its more in line with what you are used to and he’s better than me for that kind of training, I didnt know you did not have access to a full gym. I can still make you a program with what you’ve got, but I do like the program he made for you so you could start with that and we see how it goes from there
Can you do some type of cardio?..
You WILL have to weight and measure your food. sorry, you cant just eyeball it. And no its not really time consuming… about 20secs per meal
I’ll make your diet thursday[/quote]
i cant run, my knees are gone, need total knee replacement, gonna have minor surgery just for palative reasons later this year.
i dont have access to a treadmill or precore, sorry.
how about some body weight tabata style squats on a fast(after i wake up from sleep) ? will that do?> i already walk LOTS at work, and my knees are prety bad after work as it is, especially the one that needs surgery, so i am not going to go for an aditional hour walk at home when i already walk 5-7 miles on average whilde at work. [/quote]
Just a quick interjection before this awesomeness continues - but many people, myself included (AustinBicep did it recently too) have had great success with getting lean by doing minimal cardio/walking. Unfortunately, this [u]will[/u] mean, no questions asked, that diet will have to be more strictly monitored and tracked to promote continued progress.
Athletes and some guys with freaking metabolisms can make steady efforts towards dieting without too much tracking of calories, but it doesn’t sound like you’re in either of those boats (anymore at least?)
Anyway, again, just .02. Good luck and I know plenty will continue to monitor this.
oh and zraw, if i did not answer something or you need a more detailed answer to anything just let me know.
again,
THANKS!
[quote]heavythrower wrote:
oh and zraw, if i did not answer something or you need a more detailed answer to anything just let me know.
again,
THANKS![/quote]
All is good
Just would need a pic from the back and legs if you can get that
Don’t mean to derail HT but before we go any further i think you spill who the girls in your avi are???
later today after my wife wakes up.
[quote]Stronghold wrote:
I spoke with ZRaw earlier and he gave me the go-ahead to write something more along the lines of what you may be used to for you. I don’t know if he will change his mind based on your most recent post or not, but I’ll leave this here for you or for anyone else who may be interested.
Lifting: 2 day ?split? across 3 training days/week
Day 1:
A1-3. Chest/Delt Pre-exhaust- As many total reps/exercise as possible in the given range in 10 minutes
? A1. 6-Way Raise- 8-12 reps
? A2. Prone Rear-delt Raise w/hard flex- 8-12 reps
? A3. Slight-Decline Dumbbell Bench w/3 second negatives+hard flex- 8-12 reps
B. Reverse Band Bench- See Chart
C1-3. Quad/Ham Pre-exhaust- As many total reps/exercise as possible in the given range in 10 minutes
? C1. GHR- 8-12 reps
? C2. Weighted Lunge- 8-12 reps
? C3. Band Leg Curl- 8-12 reps
D. SSB Squat
E1-2. Lats- As many total reps/exercise as possible in the given range in 20 minutes
? E1. Single Arm Band Pulldown- 8-12 reps
? E2. Dead-stop Dumbbell Row- 8-12 reps
Day 2:
A1-3. Chest/Delt Pre-exhaust- As many total reps/exercise as possible in the given range in 10 minutes
? A1. Rear-Delt Swing- 20-30 reps
? A2. Stretch Pushup- 15-20 reps
? A3. Spider Crawl- 15-20 reps
B. Axle Press
C1-3. Quad/Ham Pre-exhaust- As many total reps/exercise as possible in the given range in 10 minutes
? Walking GM w/SSB- 8-12 reps
? Band GM- 15-20 reps
? Goblet Squat, bottom 1/3 ROM- 8-12 reps
D. Dead/Squat Bar Deadlift- See Chart
E1-2. Lats- As many total reps/exercise as possible in the given range in 20 minutes
? E1. Bent Arm Pullover- 8-12 reps
? E2. Pendlay Row, hard flex at top, controlled eccentric- 8-12 reps
When progressing the timed giant sets, simply increase the weight for an exercise by 5% once you?ve increased the total reps on that exercise by 20% over your baseline. Similar to the progression model used in Charles Staley?s EDT. HOWEVER, if you fall below the given rep range on that exercise, you are done doing it for the day and should continue doing the giant set until you either fall out of the rep range on all of the exercises or the time limit is reached. This will keep you working hard, but also allow you to avoid burning out too much.
Loading for heavy compound exercises:
Day 1a: Reverse Band Bench- 5 sets of 3, SSB Squat- 3 sets of 8
Day 2a: Axle Press- 3 sets of 8, DSB DL- 1 set of 20+
Day 1b: Reverse Band Bench- 1 sets of 20+ , SSB Squat- 5 sets of 3
Day 2b: Axle Press- 5 sets of 3, DSB DL- 3 sets of 8
Day 1c: Reverse Band Bench- 3 sets of 8, SSB Squat- 1 set of 20+
Day 2c: Axle Press- 1 set of 20+, DSB DL- 5 sets of 3
After 1 cycle (2 weeks worth of workouts), repeat the cycle and attempt to use a slightly heavier week than you used during the previous cycle.
A note on arms and abs: At least one sled workout per week involving curls, tricep extensions, and face pulls. No programming for these, move fast and get a good pump. Do the same for abs, pick 3-4 ground-based abdominal exercises of various types (planks, crunches, flags, etc) and have at it 1-3 times per week. It?s like foam rolling, not something you program, but something you do if you want to get better.
[/quote]
dont have a sled stronghold, used to have prowler, but my partial torn Achilles tendon kept me from using it for over a year so i sold it. just fwi
[quote]heavythrower wrote:
looks solid stronghold, i will have to replace the squats with a variation of deadlift, as my right knee needs surgery and i cant squat right now, but i will figure it out, overall i like the look of this program.
also, i will need to use the swiss bar for any pressing. [/quote]
Ok, swap out the SSB Squats with reverse band deadlifts or deadlifts against ~180lbs of chain. Your choice.
Are you still ok with doing the lunges, bottom ROM goblet squats, and walking good mornings?
I want you to use the SSB for the lunges and walking GM’s, fyi.
If you need to use the swiss bar for all pressing, that’s fine. Just substitute the regular bar and the axle for it. Still reverse band bench and military press.
As for the sled, I have Spud Inc’s new Magic Carpet sled. It runs about $80 and works really well in doors or on grass…not so much on pavement, but it’s about $50 less than your average sled.
If you absolutely do not want to buy a sled, do the “extra workout” with jump stretch bands, although the sled is definitely preferable.
[quote]Stronghold wrote:
[quote]heavythrower wrote:
looks solid stronghold, i will have to replace the squats with a variation of deadlift, as my right knee needs surgery and i cant squat right now, but i will figure it out, overall i like the look of this program.
also, i will need to use the swiss bar for any pressing. [/quote]
Ok, swap out the SSB Squats with reverse band deadlifts or deadlifts against ~180lbs of chain. Your choice.
Are you still ok with doing the lunges, bottom ROM goblet squats, and walking good mornings?
I want you to use the SSB for the lunges and walking GM’s, fyi.
If you need to use the swiss bar for all pressing, that’s fine. Just substitute the regular bar and the axle for it. Still reverse band bench and military press.
As for the sled, I have Spud Inc’s new Magic Carpet sled. It runs about $80 and works really well in doors or on grass…not so much on pavement, but it’s about $50 less than your average sled.
If you absolutely do not want to buy a sled, do the “extra workout” with jump stretch bands, although the sled is definitely preferable.[/quote]
sounds good strong, i will have to be careful with ROM on the goblet sqauts and lunges, but i can make do.
[quote]heavythrower wrote:
[quote]Stronghold wrote:
[quote]heavythrower wrote:
looks solid stronghold, i will have to replace the squats with a variation of deadlift, as my right knee needs surgery and i cant squat right now, but i will figure it out, overall i like the look of this program.
also, i will need to use the swiss bar for any pressing. [/quote]
Ok, swap out the SSB Squats with reverse band deadlifts or deadlifts against ~180lbs of chain. Your choice.
Are you still ok with doing the lunges, bottom ROM goblet squats, and walking good mornings?
I want you to use the SSB for the lunges and walking GM’s, fyi.
If you need to use the swiss bar for all pressing, that’s fine. Just substitute the regular bar and the axle for it. Still reverse band bench and military press.
As for the sled, I have Spud Inc’s new Magic Carpet sled. It runs about $80 and works really well in doors or on grass…not so much on pavement, but it’s about $50 less than your average sled.
If you absolutely do not want to buy a sled, do the “extra workout” with jump stretch bands, although the sled is definitely preferable.[/quote]
sounds good strong, i will have to be careful with ROM on the goblet sqauts and lunges, but i can make do.
[/quote]
With the goblet squats and lunges, focus on very slow tempo and controlling the joint through the range of motion. The goal here is to pump as much blood into your legs as possible and hopefully alleviate some of that knee stress during the main movement as well as build up that lower-quad musculature that’s so important in maintaining healthy knees. If you stay in the bottom 1/3 of the ROM of the goblet squats like I’ve prescribed and keep it slow and controlled with no bouncing, you should be golden. From one guy with two destroyed knees to another, I feel your paint.
Lunge good mornings:
[quote]Chushin wrote:
Huh, imagine that.
Guys really helping each other out here.
Cool.[/quote]
i hate u
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