[quote]fractalpath wrote:
Hello - great training!
I will be following, looking forward to seeing how HFSW works out for you 
[/quote]
Thanks man, appreciate the support!
[quote]spar4tee wrote:
The bench is tricky at times. It’s genuinely a systematic tightness. Everything’s working in concert from your grip, to your traps, to your lats, to your glutes, to your quads. Just keep at it and remember the major cues. Squeezing the bar, pulling the bar apart, row the bar to your chest, etc.[/quote]
Yeah, I think with the HSF work, I’m was benching SO often, and got use to MY bar at home, and MY bench, that now, everything feels different, I’m psyching myself out. I need to take a step back, and do every set perfect again, even the warmups.
So, because of school, I’m thinking that, I may have to switch up my training. I really have 2 options, because M-W-F, my first class isn’t until 11:30, so two-a-days is no biggie. T-Th though, first class is 9:35, and with my RA job, I have to be up late often, which could impede my much needed 8 hours. So the 2 options are:
Option 1: Go to a 4-day split. Something like M-W-F-Sat. I’d still do 4 HFS workouts, but only issue is I’d really only hit everything once per week, and I’ve never hit BP so infrequently, seeing as I don’t lift heavy enough weight to warrant more then 3-4 days of recovery for a muscle.
Option 2: Keep the same rotation (push/legs/pull/off/repeat), but just do HFS workouts on M-W-F- and weekends, regardless of the workout I’m doing later in the day. Feel that may be a good call, seeing as HFS doesn’t really interfere with any workout, it would just be difficult tracking when to bump up the weight on that I guess. Or, maybe it wouldn’t, hell if I know. lol
Thoughts? and if you think option 1 is good, could someone help me in making a 1x week frequency plan? I know I’ll have to add in some volume most likely. I don’t know what split, maybe Chest/Tri’s, Lats/Bi’s ,Legs, Shoulders/Upper back?
Back and Biceps: 1/23/12
Kayak Rows: Damn, felt good
90x8
100x8
110x8
Pullups: Kayak rows made this all lat, but really decreased performance
BWx 4,3,2,3,2
Yates Rows: Awesome contraction
155x6
175x6
195x8
Stretchers: Ohh lawdy
105x10,10
120x10
135x10
Straight Curls: Surprisingly little cheating
75x6
85x6
95x8
Rope Curls: THESE KILLED ME
90x10
100x10
110x12
Well, this was a solid workout. Like it a lot. Was later then usual, but didn;t seem to affect much.
So, think I’m going to have to cut down to 4 days of lifting. I don’t want to really, but I think it’s gotta happen, ESPECIALLY after seeing my workload this semester. I’m reading a book in all 5 of my classes, and will most likely need the other 3 days of the week for studying, work, and in all honesty, time to NOT be stressed… It’s going to be tough for me though, haven’t lifted so infrequently for some time…
New split will be as follows:
Monday: HFS + Chest and Biceps (BRO MONDAY!!!)
Incline DB PRess 1RPx8-15
Flyes(Cable or Machine) 3x10+
Rope Curls 3x8-10
Concentration Curls 3x10+
Wednesday: HFS + Upper Back, Arms, & Shoulders
Close Grip Bench Press 3x6-8
MD Laterals 2 rounds
Face Pulls 3x10+
Snatch Grip Rack Pull 3x8-10
Straight Bar Curls 3x6-8
Friday: HFS + Lats & Tri’s
Kayak Rows 3x8-10
Pulldowns 3x4-6
Yates Rows 3x6-8
Stretchers 3x10+
Pushdowns 3x8-10
DB OH Ext 3x10+
Saturday: HFS + Legs
Front Squats 3x3-5
Leg Press 3x6-10
Ham Curls 3x8-10
Leg Ext RP sets to 100
Ok, so really thought about this split. Basically went through my log book, and picked all the exercises that I note work well, and that I have been able to progress on consistently. I didn’t want to give up my valuable frequency, and was able to, if counting HFS workouts, get 8 workouts into 7 days, as opposed to previously getting 10 into 8 days, so not missing out that much.
Chest, shoulders, and legs are getting hit once, as they will get a lot of added volume from the HFS work (had been hitting legs twice, but as a strong point, it’s doubtful they will suffer). Back gets hit twice, just separated into lats and upper back. Triceps and Biceps each get hit twice a week as well.
Feel this is a good schedule, as it gives me 3 days of the week to maybe play some basketball or something, but mostly get my RA shit outta the way, AND READ!!! I have tons and TONS of reading this semester, so I really need to take days that are dedicated heavily to school. Plus, many say more rest = more growth, and maybe hitting the gym less frequently will make me REALLY kill it when I get in there.
IDK, the last few months, I’ve really dedicated myself to CT’s teachings, and he’s a huge proponent of lifting often, with no days off, with frequency being key, so I’m scared progress will not be as optimal. Idk, maybe it’ll work even BETTER this way. If you read this, and think the split is absolutely retarded, please feel free to tell me, and help me out.
EDIT: It would probably make more sense just to do my HFS work on my “off” days, considering they are only 30 mins… IDK, I’m so confused!!!
[quote]Spidey22 wrote:
Back and Biceps: 1/23/12
Kayak Rows: Damn, felt good
90x8
100x8
110x8
Pullups: Kayak rows made this all lat, but really decreased performance
BWx 4,3,2,3,2
Yates Rows: Awesome contraction
155x6
175x6
195x8
Stretchers: Ohh lawdy
105x10,10
120x10
135x10
Straight Curls: Surprisingly little cheating
75x6
85x6
95x8
Rope Curls: THESE KILLED ME
90x10
100x10
110x12
Well, this was a solid workout. Like it a lot. Was later then usual, but didn;t seem to affect much.
So, think I’m going to have to cut down to 4 days of lifting. I don’t want to really, but I think it’s gotta happen, ESPECIALLY after seeing my workload this semester. I’m reading a book in all 5 of my classes, and will most likely need the other 3 days of the week for studying, work, and in all honesty, time to NOT be stressed… It’s going to be tough for me though, haven’t lifted so infrequently for some time…
[/quote]
Rope curls are pretty awesome. They feel as though they can produce a great deal of thickness in the forearms, bis, and brachs over a period of time.
[quote]spar4tee wrote:
[quote]Spidey22 wrote:
Back and Biceps: 1/23/12
Kayak Rows: Damn, felt good
90x8
100x8
110x8
Pullups: Kayak rows made this all lat, but really decreased performance
BWx 4,3,2,3,2
Yates Rows: Awesome contraction
155x6
175x6
195x8
Stretchers: Ohh lawdy
105x10,10
120x10
135x10
Straight Curls: Surprisingly little cheating
75x6
85x6
95x8
Rope Curls: THESE KILLED ME
90x10
100x10
110x12
Well, this was a solid workout. Like it a lot. Was later then usual, but didn;t seem to affect much.
So, think I’m going to have to cut down to 4 days of lifting. I don’t want to really, but I think it’s gotta happen, ESPECIALLY after seeing my workload this semester. I’m reading a book in all 5 of my classes, and will most likely need the other 3 days of the week for studying, work, and in all honesty, time to NOT be stressed… It’s going to be tough for me though, haven’t lifted so infrequently for some time…
[/quote]
Rope curls are pretty awesome. They feel as though they can produce a great deal of thickness in the forearms, bis, and brachs over a period of time.
[/quote]
Yeah, they are by far my favorite bicep exercise!
Split looks good man. No reason you can’t progress lots if you’re in there killing it 4 days/week.
And honestly, you’re probably right that it would be slightly better to do the HFS on your ‘off’ days, but then that’s less time for you to focus on school, which it sounds like is something you’re worrying about right now.
[quote]Gmoore17 wrote:
Split looks good man. No reason you can’t progress lots if you’re in there killing it 4 days/week.
And honestly, you’re probably right that it would be slightly better to do the HFS on your ‘off’ days, but then that’s less time for you to focus on school, which it sounds like is something you’re worrying about right now. [/quote]
Yeah, the only thing that makes me hesitant to move it on off says is 1) having a afternoon of non-interrupted studying probably beats interrupting it with a workout, and 2) HFS work early seems to aid a tad in performance in the later session. I just feel lazy taking REAL off syas so often. lol
[quote]Spidey22 wrote:
[quote]Gmoore17 wrote:
Split looks good man. No reason you can’t progress lots if you’re in there killing it 4 days/week.
And honestly, you’re probably right that it would be slightly better to do the HFS on your ‘off’ days, but then that’s less time for you to focus on school, which it sounds like is something you’re worrying about right now. [/quote]
Yeah, the only thing that makes me hesitant to move it on off says is 1) having a afternoon of non-interrupted studying probably beats interrupting it with a workout, and 2) HFS work early seems to aid a tad in performance in the later session. I just feel lazy taking REAL off syas so often. lol[/quote]
Well if HFS work early does seem to aid in performance in the later session, disregard what I said, leave it where it is. Also I know that back in my Uni days, if I needed to study, and in the middle of studying I was going to go to the gym for half hour, it would interrupt my studying for a lot more than just the half hour gym + travel time.
[quote]Gmoore17 wrote:
[quote]Spidey22 wrote:
[quote]Gmoore17 wrote:
Split looks good man. No reason you can’t progress lots if you’re in there killing it 4 days/week.
And honestly, you’re probably right that it would be slightly better to do the HFS on your ‘off’ days, but then that’s less time for you to focus on school, which it sounds like is something you’re worrying about right now. [/quote]
Yeah, the only thing that makes me hesitant to move it on off says is 1) having a afternoon of non-interrupted studying probably beats interrupting it with a workout, and 2) HFS work early seems to aid a tad in performance in the later session. I just feel lazy taking REAL off syas so often. lol[/quote]
Well if HFS work early does seem to aid in performance in the later session, disregard what I said, leave it where it is. Also I know that back in my Uni days, if I needed to study, and in the middle of studying I was going to go to the gym for half hour, it would interrupt my studying for a lot more than just the half hour gym + travel time.[/quote]
I’ve noticed that as well, which is why the 4x a week two-a-days is what I’m sticking with. Thanks for all your help
1/25/12
Early Session: HFS
Seated OHP: Decided to switch the order. Felt better
125x2,2,2
Back Squat: Very fast
215x2,2,2
Flat Bench: Decided because form had been shitty, I’d only go up 5 this week. Concentrated hard though, and form was on point
175x2,2,2
Later Session: Chest and Biceps
Incline DB Press: Ballin’
75’sx 5+3+3 = 11
Machine Flyes: Feelgoodbro
100x10
115x10
130x11
Tried out the HS High Incline press, but like most pressing machines, it killed my shoulders. Will probably add in a different fly variation, instead. Feel those in my chest the most anyways
Rope Curls: CONTRACTION CITY
100x8
110x8
120x12
Concentration Curls: I know this will never be a ‘mass’ builder, but I know this hits JUST my bicep, and nothing else, perfectly
15’sx10
20’sx10
25’sx10
Solid workout. Because of all the rest I’ll be getting, tried to add another chest movement in there. Machine work just doesn’t accommodate my frame, it seems, so I’ll try adding in a cable tri-set or something. I’ll look into what CT or John Meadows suggests for a chest ‘pump’ move.
hey brah just read your first post, we’re the same height and I have the same problem of not being explosive, I’ll definitely be following along to pick up some pointers
[quote]browndisaster wrote:
hey brah just read your first post, we’re the same height and I have the same problem of not being explosive, I’ll definitely be following along to pick up some pointers[/quote]
Yeah man, I’m still far from my goal. But I can say after doing HFS for the short time I have, doing the big lifts focusing on speed and explosiveness, I noticed, clap push ups (something that for forever, were the most difficult thing for me) are pretty damn easy. On top of that, I can now dunk on a 10ft bball goal pretty damn easily of a two step run up, when back in October I was getting maybe mid-middle finger on the rim with a huge run-up, and the last time I actually dunked I was around 50-60lbs lighter.
So I’d def suggest, adding some type of explosive work into your routine, and maybe do it 4x a week. I mean, people like you and I have been non-explosive our whole lives, so to even get a little explosive, we probably have to practice that skill OFTEN, if that makes sense…
[quote]Spidey22 wrote:
[quote]browndisaster wrote:
hey brah just read your first post, we’re the same height and I have the same problem of not being explosive, I’ll definitely be following along to pick up some pointers[/quote]
Yeah man, I’m still far from my goal. But I can say after doing HFS for the short time I have, doing the big lifts focusing on speed and explosiveness, I noticed, clap push ups (something that for forever, were the most difficult thing for me) are pretty damn easy. On top of that, I can now dunk on a 10ft bball goal pretty damn easily of a two step run up, when back in October I was getting maybe mid-middle finger on the rim with a huge run-up, and the last time I actually dunked I was around 50-60lbs lighter.
So I’d def suggest, adding some type of explosive work into your routine, and maybe do it 4x a week. I mean, people like you and I have been non-explosive our whole lives, so to even get a little explosive, we probably have to practice that skill OFTEN, if that makes sense…[/quote]
Congrats on your progress man - especially your vert increase.
Killin’ it in here brother. Let’s get some dunk vids!
[quote]WhiteFlash wrote:
Killin’ it in here brother. Let’s get some dunk vids![/quote]
Thanks man. My dunks aren’t all too fancy, just powerful. I keep telling my friends on the sidelines to “tape this, it’s going on youtube” mid-game, when I feel I’m going to cram on someone, but this last week, every time I’ve tried, dude guarding me realizes what’s happening, and just hacks the shit outta me. lol
I did play a lot this week though, getting my groove back. Shot is still rusty, but my inside game is still pretty dirty, even against guys 3-4 inches taller.
1/27/12:
Early Session: HFS
Seated OHP: Super duper smoove
125x2,2,2
Back Squat: These felt really on today
215x2,2,2
Flat Bench: Felt good, may need to stop benching in the power rack, so I can plant my feet wider, like I want to naturally
175x2,2,2
Later Session: Back and Triceps
So before this, I played like 5-6 games of half court bball, went home, ate, then came and lifted.
Kayak Rows: All lats
90x8
100x8
110x8
Lat Pulldown: Tried to use lighter weight, perfect form, all that jazz, and somehow still felt little lat
120x4
135x4
150x8
Yates Rows: By this point, was pretty tired, after bball and all
160x6
180x6
200x7
Skipped stretchers
Pushdowns: really good form on these
90x6
110x6
130x10
DB OH Extensions: Ehhh
15’sx10
25’sx10 <— dead
As you can see, same basic workout from Monday. Was tired after ball, but no biggie. Still looking for a lat pulldown that really hits my lats, will try V-grip next time
What grip did you do the lat pulldowns that you couldn’t feel much lat? Wide grip pulldowns are really not very good for lats, lot more rhomboid, close grip is much better.
[quote]Gmoore17 wrote:
What grip did you do the lat pulldowns that you couldn’t feel much lat? Wide grip pulldowns are really not very good for lats, lot more rhomboid, close grip is much better.[/quote]
Overhand, as wide on the bar I can get my hands, before it starts to curve down, which ends up being around shoulder width? I’ve tried underhand close grip, but biceps take over…