Gamechanger: Gain 30, Pull 500.

nativetroutbum said:
Outstanding pulling! Spectators can definitely give one an "edge" during heavy lifts. Not that I've ever really had "spectators" but whenever some of my gym "bros" stand around and cheer me on during a new PR attempt, I definitely get a good boost!
Click to expand...

Only a few powerlifters in my gym hoist 500 pounds around for anything... mostly some westside hulks that are bench specialists. There are 3-4 of them that can bench 500, one guy for sure I have seen do it without a benching shirt.... but he's got shoulders about meter wide, just huge clavicles and pecs, built like a gorilla.
 
Last edited:
Sci said:
Yeah. I won't be "ripped" or anything, but I will be more lean and muscular than ever in my life at that weight. I already am showing some definition on the obliques. No six-pack yet though. I will definitely post pics at 190 pounds / 86 Kilos.
Click to expand...
Which bf% do you think you´ll be at 86kg?
 
Nice middle trap development compared to say, 6 months ago. Lats still need some extra attention perhaps. Not sure I would continue cutting, TBH. You're only a couple kg's from 6-pack as it is. Arms are looking solid.
 
Looking good, Sci! Arms, shoulders, and traps are large and it is clear that you are leaning out!!

Your "back shot" looks like you are pinching your shoulder blades back which might be making your lats looks smaller than they are.
 
AlexAustralia said:
Nice middle trap development compared to say, 6 months ago. Lats still need some extra attention perhaps. Not sure I would continue cutting, TBH. You're only a couple kg's from 6-pack as it is. Arms are looking solid.
Click to expand...

Yeah, I would like to do an upper body special next cycle, bulk up my back and shoulders like crazy and just maintain legs. I might not finish this cut, we'll see.
 
nativetroutbum said:
Looking good, Sci! Arms, shoulders, and traps are large and it is clear that you are leaning out!!

Your "back shot" looks like you are pinching your shoulder blades back which might be making your lats looks smaller than they are.
Click to expand...

Yeah, but it's true, my lats still suck. my hamstrings, quads, glutes, erectors and traps are huge now (Deadlift muscles), but I need to focus on my upper body now. Grow some real wings and pecs, etc.
 
I think your chest is coming along fine.

More focus on heavier compounds would be my advice. There's really no substitute for load when it comes to hypertrophy, despite all the shortcuts people look for.
 
My training schedule has been horrible lately. Work and kids and weather all getting in the way. I have managed to maintain with once/week fullbody for the past couple of weeks, but I need to get more in than that. I have decided it is wiser to have lower, realistic training schedule goals and stick to it, rather than over-ambitious training programs that I can never manage to follow with my life schedule.

Therefore going for a simple, fullbody 2x/week program. At least I can stick to this, and make steady progress.

60-80 minutes full body
Sunday/Thursday

4x8 pyramid
DeadLift: 315
Decline Bench: 225
UH Pulldown: 200
Military Press: 95
Reverse Fly Machine: 155
Uni-Calf Raise: 60

Repeat the top set if more volume is desired for a certain exercise.
Click to expand...
 
Just got into the workout this time. Getting pumped and doing extra sets.

DeadLift: 295x8
Rack Pull: 395x8
Cable Row: 180x8,8,8,6
Decline Bench: 205x7,7,7
Military Press: 95x7,7,7
Uni-Calf Raise: 60x8,8,8,8

Pumped up the volume for some stuff. Pumped up calories a bit too. screw it, feeling the hypertrophy itch!!!
 
The HST forum seems to be having a back contest lately in several logs... Gotta go for the big back! ;)
 
I'm getting close to cutting rows, or moving them to a much lower load, cos they're so hard to do after deadlift day :(
 
+1

I hate any rows after deads. Seated cable rows aren't that bad (chest supported rows suck ass when you use any kind of decent loads) but anything bentover feels terrible after deads.
 
I'm tempted to make them bent over rows instead of pendlays. The cable stacks here are too light, they top out at 110kg and one-handed is pretty draining neurologically. Landmine's are great but you can't do them AND deads, AND rack pulls in a 3-day period. Bent over rows at least are less draining on glutes and hamstrings. Less lat-work, but chins should be able to cover that.
 
I just tried these out. I have been getting a good workout with wide-grip underhand Pulldowns and reverse flys, but today I tried wide-grip underhand seated cable rows... Sort of an overall back combo, gets the lats and traps, as well as some good rear delt and bicep work.

I may just go back to the Pulldowns though, as they are in a better angle of pull for the lats.
 
My personal drama continues... So even this bare skeleton program I came up with has got me in conflict with my wife... :(
It looks like I have no choice but to go to early morning 6:45 workouts.

I started a whole new HST cycle this morning with fairly light loads.

HST 2.0
Upper/Lower split, 6 days/week
3 work sets of 8 reps

Upper
Pulldown: 185
WG Cable Row: 140
Decline Press: 205
Military Press: 95
 
Lower
Hill Sprints with daughter.
Also, trampoline jumping.
She is 5 years old, tall, athletic and very competitive. She decided she wants to train sprinting against me so she can win.
Incredible leg workout, especially hamstrings and calves.
 
Last edited:
You must log in or register to reply here.
Back
Top