P10/Pillars of Strength incestuous relationship

[CAchief]

After the squat program, here is a shot of my legs:


Now, sense my collarbone is practically 100% I am going to be doing Perfect 10 with shoulders and traps paired with Pillars of strength starting tomorrow.

Pillars of Strength (CT)

Perfect 10 (CW)

Hope to see you guys following along, it will be difficult!

[K-Court]

Good luck with the new program Ryan. You've made great progress with the squat program. I hope the upper body responds well to the new program and that your injury is a thing of the past.

[galya]

Great pic. Keep up the good work, and the pics coming.

[hard_rox]

Good luck Ryan. Hopefully the shoulders will return to pre-accident conditions.....or better.

[CAchief]

Back Squat:
7X245
5X275
3X265
5X275
7X246

Romanian Dead:
7X145
5X205
3X225
5X205
7X205
*A little easy here but I wanted to see how the collarbone responded and it did well.

Hack Squat:
I have no idea how much this thing weighs so i'll go by plates
4/ 45 plates X7.
*had to feel this out, it's a litte uncomfortable on the new bone around my clavicle.
4/45s 2/35sX 5
6/45sX3
6/45s 2/25s X 3
6/45sX5
sameX7


P10:

6X3X55 DB shoulder press

6X3X120 high cable row.

[Bond007]

Look like a nice program, Ryan! And, that's some very nice progress on the leg program you just finished. I'm hoping the collar bone holds up for you now. Best of luck, bro!

[K-Court]

Ryan, nice start to the program. I don't understand your comment about the hack squats. You don't understand what what thing weighs?? For hacks, aren't you just lifting the plates on an oly bar placed behind your knees?

[Bond007]

Rob, I'm guessing that Ryan is working out with hack squat "machine" that you load weights onto a "carriage" that weighs "something". That's alright Ryan, I normally just go by the weights on those things, too. I can never remember what the carriage actually weighs, although I'm thinking that the carriage on our hack station is 50 pounds. The gym employees should know if you're really interested in finding out.

[K-Court]

OK, thanks, Jamie. Never seen one ... or I don't think so anyway ... [img]/images/graemlins/confused.gif[/img]

[CAchief]

I think this machine weighs a bit more, maybe around 75. I have done BB hack squats before and found them very awkward. This machine has very little assistance and I feel my legs really work, so I think I will stick with it. Thanks for the replies boys!

[CAchief]

not to mention doing the "toe raise" for calves on the hack squat, that would seem bizarre with a BB. Maybe i'm wrong...

[K-Court]

Any chance of putting up a link to a pic of such a machine. I'm really not sure what you're talking about. D'oh.

I agree - the BB hack squats are awkward. I did them for the first time in S2B and I was stuck at only 135. that's why when I saw 6 plates plus more on your log, I figured I was missing something. I know you're strong but .... [img]/images/graemlins/laugh.gif[/img]

[CAchief]

It's basically like this, slightly different, same setup.

[FlyinM]

I need one of those for the house....I mean the machine! [img]/images/graemlins/laugh.gif[/img]

Ryan, good luck with the new program. We'll be watching.....

[K-Court]

Thanks, Ryan. Got it. Yup, we have those too. Never knew that's what it was called.

[Bond007]

That's the exact same machine we've got at my gym. They're pretty nice. Since I haven't done hack squats on it yet, I don't know how much the carriage weighs.

[CAchief]

just a little update. I am doing the Pillars of strength with 8 weeks until monster shoulders: http://www.t-nation.com/readTopic.do...ydra?id=818555

I figured I wanted bigger shoulders so instead of doing p10 I would follow this program and boy is it a killer!

After my phase B workout I did trisets of...

Tri Set 1
A. upright rows: 3X8X95 BB

B. reverse DB raises (on bench) 3X8X15

C: Pulldowns: 3X8X145

Triset 2

A: Incline DB neutral press (palms facing each other) 3X8X65

B: Decline DB neutral press 3X8X65

C: DB Front raises: 3X8X15

These are a KILLER. Especially AFTER pillars of strenth. I do that rountine twice a week with pillars of strenth. Throw in some Chest exercises and different back ones as well. (lots of deads with pillars...)

[Marykaa]

Hi, I'm a regular lurker here, but figured I'd drop in for once.

[ QUOTE ]
*had to feel this out, it's a litte uncomfortable on the new bone around my clavicle.

[/ QUOTE ]
Are you completely healed?

Program .. I went to see the Monster Program Link.. and though I don't want big shoulders.. I've been doing so little for my arms and shoulders in the past years (because of injuries) that I really need to work on them and the link gave me real good stuff that I'll use with lesser weights. thanks.


oh and nice legs. could hike quite a distance/height with those. (that's my measure of evaluation lol )

[CAchief]

Mary,

I wouldn't say I am completely healed, when I go heavy on bench I can still feel a little something in the area, but it's not too much of an annoyance. I would say I am about 95%.

It's hard to believe you do so little for your arms and shoulders, they sure looked impressive to me from the pics you posted. I am glad you could use the program also. Thanks for the kind words about my legs [img]/images/graemlins/wink.gif[/img]

[CAchief]

did phase A of Pillars yesterday with some bench and back work. Today:

Tri Set 1
A. upright rows: 3X8X95 BB

B. reverse DB raises (on bench) 3X8X15

C: Pulldowns: 3X8X145

Triset 2

A: Incline DB neutral press (palms facing each other) 3X8X65

B: Decline DB neutral press 3X8X65

C: DB Front raises: 3X8X15

DB External rotation on swiss ball: 3X15X10

Will raise the weight some next week.

[K-Court]

How do you do the external rotation on the swiss ball, Ryan? Not sure what you mean.

[CAchief]

Just like that my man. Great for the delts/rotators. I've also heard them called "scarecrows"

[Marykaa]

CACHIEF[ QUOTE ]

It's hard to believe you do so little for your arms and shoulders,

[/ QUOTE ]

I think it's like JP said somewhere.. our physique doesn't necessairily reflect our present training.. 7 years of canoeing, 25+ years of fencing, genetics..

or maybe my "so little" is compared to how much I used to do.. and not what you think.. I don't know.

Anyways.. Best of luck on the last 5% of healing!

[K-Court]

Thanks, Ryan. I do those too, but standing rather than on a ball.

[CAchief]

I usually do them standing too, don't know how much the ball does for it. A change is nice, though

First Superset:

Front squat: 3X7X185
leg extension:3X20X90

second superset:

Deadlift: 3X8X225,245,255 respectively
leg extensions: 3X18X85lbs

[Marykaa]

last post Feb 14th.. I hope it's just Valentine's Day tired you out so much that you aren't posting..

everything ok?