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The only thing I could possibly put under the bar are plates, problem is that when doing DLs I have to use almost all plates on the gym. [emoji4] All that I can say by now is that is hurting a lot...painful.

Rack pulls 5,5,3,2 110kg Chins 5,4,3,3 BW@99kg + 6kg OHP 5,4,3,1,1,1 48kg Calf raise 5,5,5 77kg - drop - 13 (30kg) Leg press 6,5,6 82kg Bench 5,3,2 90kg Face pulls 10,10,10 45,5kg Fucked my back today doing rack pulls. I know I'm being stupid for doing it on a Smith machine but at my current...

Not so brave. Around 25 seconds. No, they don't have even ONE miserable 20kg plate. It's a residential complex gym, so well suited for ladies and teenagers but insufficient for people willing to do serious work.

Yesterday: DLs - 5,5,5 - 104kg OHP - 5,5,3,2 - 46kg Chins - 5,4,3,3 - BW@98kg + 4kg Squat - 5,3,3,2,2 - 82kg (myo-reps style) Calf raise - 5,5,3,2 - 75kg - drop - 15 (30kg) Facepulls - 8,8,8 - 48kg Dips - 5,5,5 - BW + 4kg I'll be ending my HST cycle after a few days. Will try Jester's routine...

This Klokov is a monster. Awesome physique. Obviously AAS have big role in his condition. Ok, a few more questions: 1) If I understood right the routine is centered around DL + specific accessory lifts that contributes to optimizing DL (rows, shrugs, squat, etc), so it's not a closed list and...

No doubt. They are correlated but not absolutely proportional, otherwise we'd see Olympic lifters huge as BBs. What do you think about changing one of heavy days for a volume day? Something on a 8-12 rep range? And what about centering the routine on rack pulls instead of DLs? Can I get...

Thank you very much Jester. I have lots of questions but probably won't put all them now...I'm writing on an iPhone under a shitty 3G connection. What I can say for now is that looks like a solid program but I'm somewhat unsure if I can trade hypertrophy (HST based or not) for a so...

I didn't understood well why the other lifts follow a different periodization scheme than DL, being around 10-12RM at Saturdays. Which is the focus for these lifts? Size? Endurance? Strength?

TTanz, I don't have any issues on my spine. I 've used belts ocassionaly, many years ago, mostly by misinformation than anything else, since my loads weren't as high. Anyway, your answer lead me to the understanding that a really don't need a belt.

Yesterday: DL 5,5,5 104kg Chins 5,5,4 BW (99kg) + 4kg OHP 5,5,5 46kg Squat 5,5,5 82kg Bench 5,4,1 90kg Facepulls 8,8,8 48kg

Well, one last question. I'm currently working around 100-110kg on deadlifts...do I need to use a belt with this load? I'm 6' tall, 98 kg.

I also have a question about it...should I start with the bar almost touching my legs or should a give a step back and keep some distance from the bar?

Yesterday: DL 5,5,5 100kg Chins 5,5,5 BW (99kg) OHP 5,5,5 44kg Squat 5,5,5 78kg Bench 5,5 86kg Facepulls 8,8,8 48kg Rack pulls 5,5,3 108kg These rack pulls are heavy shit. Traps and erectors are stiff and sore today. IT clearly has more focus on traps (and less on erectors) than DLs.

I've been feeling some delt pain after chins, also. I started facepulls for rear delt conditioning and cut one set of bench. It seems to be working.

Damn, you are completely right. I put 5RM instead of 1RM. This would be 115kg. The other lifts are correct.

1RM

Bench - 101kg Squat - 97kg Dead - 102kg BW is currently 98kg. 183 cm tall.

I believe myo-reps are useful to raise effectiveness of a given load. I found it to be a good tool for those earlier weeks on HST, for instance, but maybe not recommended to the entire cycle. It's also fun and a good cardio work. [emoji12]

Weightlifting it's not only about muscle tissue stimulus. The exercise with weights also has a metabolic / hormonal component. Big compound exercises are responsible for activating strongly this metabolic / hormonal response and aid on overall muscle gain. They also make you stronger and...

DL 5, 4, 3, 3 96kg Pull-ups 5,5,3,2 BW (99kg) OHP 5,5,5 42kg Squat 5,5,5 74kg Bench 5,4,3,3 82kg Facepulls 8,8,8 45kg Rack pulls 5,4,4 106kg Load is 90% of 5RM. I'm broken. Did rack pulls once in my life and decided to do a real try today. It's really overkill to to DL and rack pulls the...