Well, life caught up with me a bit and the gym became a casualty of everything else. That was the primary reason for my couple weeks away.
As has become normal for me, I am changing things up a bit. One of the people at my gym that I became buds with is a nationally known former strongman competitor and is still a very well known trainer and fitness athlete in especially the New York area. His name is Jay Ashman and you can read some of his stuff here. Anyway - he and I had a couple beers last week and he asked me if I'd join him in his current routine to see how a natty guy fares. It's a very auto-regulating system but has at least similarities in structure to HST. Rep ranges for primary lifts are 10-12, 6-8, 2-4 depending on week - and depending on how things progress. Assistance work is all done in the 10-rep space but is done only so much as the lifter feels should be done. The last covenant of this is rest time - in almost every case, work sets are to have rest time restricted to no more than 60 seconds. I will stress though that this is auto-regulated, so if the primary lift is the only thing done for the day, but it's done to a point of abject muscular destruction, so be it. Jay has grown noticeably in tweaking his own implementation of it; he has a shoot coming up later this month for some magazine and then again later for BB.com. So yeah - this dude knows how to train and I am happy to give it a go though it means leaving my power-volume stuff. In my book these days, training is training so I truly don't care. Here's what I did last night:
Squats: warmups + 185, 195 x 10, 205 x 7
I hit a point where form was compromised and stopped. Rest times were kept very close to 60 seconds - and that killed me.
Good Mornings: bar, 95 x 10
Never did these before - and low back was fairly toasty from the squats. Regardless - I see the benefit. I literally only did what felt right given the quality of my back, and today I very much see the benefit in the back to back pairing.
Shrugs: 3 x 10 @ 225
Been an age since I last did these, and hit the forearms pretty nicely. No straps - chalk only; forearms got a nice hit.
Superset: Kroc Rows: 60 x 25; Pulldowns (wide pronated grip): 110 x 10
Biceps and more importantly forearms were dead after this.
In additon, my sorta untrained self was fatigued beyond belief. I'm gonna give this a go and see how it hits me, and as it's auto-regulated, it's a nice framework to work within.