I took some progress picutres yesterday morning for my Indigo log but I figured I may as well put them in here also for others to see and comment if you wish to. I haven’t taken many leg shots (this may be my first actually).
Sessi! I’m jelly.
Some nice detail coming through in the back. First leg shot looks solid, what are those wheels measuring?
Edit: Chest looks quite big too, but you need a better photo as its washing you out badly
Impressive progress pics man. Shows a lot of hard work and dedication. And that you can train for strength and still have mirin’ worthy aesthetics. lol
lol at the way you stick your butt out when you pose… no homo
real talk though youve improved a shit load since i started following your crap in the boi
Here are a few questions about HFS:
What’s the general rep/weight (% 1RM ?)/set scheme for HFS and is it done in cycles?
What kind of assistance work should be done afterwards for certain body parts? Should they be less taxing such as isolation exercises and dumbbell work? I see you are doing compound lifts afterwards while using bands, which seems like a lot to handle on top of doing the big lifts daily.
How many days per week should the big lifts be done?
How come you aren’t using the Press as well?
Any other details about HFS that you’d like to share would be appreciated!
Keep up the good work dude
[quote]ashylarryku wrote:
[quote]Jab1 wrote:
Liking the muzak. How comes you switched to sumo? Sorry if you answered this already. The bands looks gnarly on the bar. [/quote]
Tbh I actually did that on a whim mid exercise. I didn’t note, but the sets at 385 were done conventional. OH, now I remember. When I was doing conventional, the bands weren’t being stretched out as much. But using a wider stance, the bands had to stretch a bit more to connect from one foot, over the bar, to the other foot. So it made it a little harder :)[/quote]
lol that makes sense. I once injured myself doing sumo because I didn’t warm up properly and have been wary of it since…
Great pictures dude, lookin’ sessi. Your legs look solid but your back is a real stand-out. And I am mad jelly of your pectoralgenetics. Mine suck.
[quote]samoth2 wrote:
Sessi! I’m jelly. [/quote]
I’m jelly of your bath tub of protein powder, so we’re even 
[quote]jake_j_m wrote:
Some nice detail coming through in the back. First leg shot looks solid, what are those wheels measuring?
Edit: Chest looks quite big too, but you need a better photo as its washing you out badly [/quote]
I have never measured my legs, sorry 
Yeah I know. I would take another photo but I’ve done plenty of upper body shots before so I’ll just wait for another time I’m feeling extra sessi lol.
[quote]Spidey22 wrote:
Impressive progress pics man. Shows a lot of hard work and dedication. And that you can train for strength and still have mirin’ worthy aesthetics. lol[/quote]
Haha but I still get comments all the time “You do not look like you’re that strong” in relative to the numbers I put up (which are not that impressive anyway).
[quote]Achilles of war wrote:
lol at the way you stick your butt out when you pose… no homo
real talk though youve improved a shit load since i started following your crap in the boi[/quote]
My fiancee pointed that out also haha. I have a ghetto booty.
Thanks, man!
teach me how to look like the secks
[quote]AquaCruzer wrote:
teach me how to look like the secks[/quote]
I wish T-Nation had a like button
[quote]Dlouda wrote:
Here are a few questions about HFS:
-
What’s the general rep/weight (% 1RM ?)/set scheme for HFS and is it done in cycles?
-
What kind of assistance work should be done afterwards for certain body parts? Should they be less taxing such as isolation exercises and dumbbell work? I see you are doing compound lifts afterwards while using bands, which seems like a lot to handle on top of doing the big lifts daily.
-
How many days per week should the big lifts be done?
-
How come you aren’t using the Press as well?
-
Any other details about HFS that you’d like to share would be appreciated!
Keep up the good work dude
[/quote]
-
You can lay out your HFS in cycles (they are in the Indigo programs, but I have been winging them as of late). But, a good starting point would be to use 70% of you max for 3 sets of 6, next week add 10 lbs for 4 sets of 5, next week add 10 lbs for 5 ses of 4, next week add 10 lbs for 3 sets of 3. This is just an example, but it’s best to be able to understand the concept rather than to follow a set number of sets/reps/weight
-
The HFS isn’t supposed to be too taxing. You can consider it a neural charge portion of your session to really get yourself into the groove for the work ahead. So, HFS shouldn’t really effect your normal training TOO much. Obviously you could reduce the volume of your assistance work to be safe. Honestly what I’ve been doing is laying out my session, getting the HFS done, getting my foundation work in (which would be the heavy compound lift for the day, usually 2-4 sets of 3-5, followed by 1-3 cluster sets), and then adjust the assistance work depending on how I feel. Sometimes doing up to 18 sets, sometimes doing none if I feel drained.
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You can really get away with HFS every day as long as you’re doing it right (not going too heavy, staying explosive, nowhere even close to failure, etc.). But, 4 days a week is a good starting point.
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Right now I’m focusing on squat, bench, and deadlift because I’m doing a sanctioned PLing meet in July (I’ve been more focused toward PLing for a while, which is why I’ve been doing the 3 main lifts for HFS). Plus, I don’t know what it is, but OH press feels most draining to me when doing it often.
-
When in doubt, always err on the side of using less weight. It’s MUCH better to use a weight you can absolutely dominate in your sleep, than to go too heavy and burn yourself out. You should feel on and ready to get after it by the time you finish HFS.
I kind of jumped around while typing this and changing things here and there, so let me know if any of this doesn’t make sense.
[quote]mmatt wrote:
[quote]AquaCruzer wrote:
teach me how to look like the secks[/quote]
I wish tnation had a like button[/quote]
I have thought the exact same thing after reading each of Aqua’s comments.
Phase 1 Week 1 Back and Biceps (w/ bench)
A) Bench
315 x 2 (paused PR)
B) Weighted Chins
BW x 5, +15 x 3, +30 x 3, +45 x 3
+60 x 3
+75 x 3
+100 x 3 PR
Haven’t done these in a long time and I’m a bit heavier so this is cool.
C) Straight-Arm Pulldowns
110 x 7, 8, 8
AR: calf rises w/ 5 second stretch at bottom
D) Neutral Grip Pulldowns
180 x 6-8 x 3
E) DB Pullovers
75 x 12 x 3
F) Preacher Curl
3 x some
G) DB Alternating Curl (strict)
40 x 8 x 3
40 x 12 no as strict at the end
H) Rope Hammer Curls
3 x some
Nice chins. Looks like our getting the hang of that new foot placement too. Consistantly impressed as I’m sure most are who check in here…
No Squats/Deads today? :o
[quote]Dlouda wrote:
No Squats/Deads today? :o[/quote]
Haha well I did around 15 minutes of foam rolling and stretching at the start, and went to try a ghetto version of trap bar deadlift but it felt terrible so I just benched instead. Don’t hate me! 
Foam rollin’s good lol, I do it a couple times a week, it really does cut down the soreness by a lot. And lol, the trap bar at my gym has rotating handles… whoever invented that thing should be slapped, it’s impossible to grip lol.