A: Squats(narrow stance): 2X8@225; 2X6@255
B1: Hack Squat: 3X10@340B2: Leg Press: 3X8@430
C: Lunges: 2X8@60lb DBs (eh)
D: Leg Ext: 1X100@60lbs (man o man)
E: Calf Raise: 3X12@290
Squats felt good today, I think I will up the weight for my last week on this phase. Good workout all around, I went earlier in the morning (see above) and seemed to have more energy.
Especially after now reading CT's latest T-Nation article I beleive that only doing compound movements for my training will not cut it if I want to build a complete physique. For example, in the years I have doen all big lifts, my arms a definitely smaller than the rest of my body. It looks kinda funny too. So this only reinforces my goals with this program.
Completed thursday
RDL: 2X8@230 2X6@250 (felt great)
B1: Leg Curl: 3X10@120 B2: DB RDL: 3X8@ 55lb (eh)
C: Single Leg back extension: 10 reps each leg
Hanging leg raise: 3X10
Let me know if you figure out the RDL form I'm in the same boat. It never feels right.
Take it real light. When I did mine on thursday pushing my chest out really helped a lot. DOn't let your shoulders slouch and right when you feel the pull in your hammies contract and lift up.
A: Front Squat(feet slightly more narrow than hips/no lockout)*: 2X5; 3X4 B1: Leg Press: 2X8; 1X6 B2: Leg Extension: 3X10 C: Short Lunge: 2X10; 2X8 D: Leg Extension: 1X100 E: Hanging Leg Raises: 3X10
A: Deadlift: 2X5; 3X4 B1: DB Romanian Dead lift: 3X8 B2: Lying Leg Curl: 3X10 C: One Leg Back Extension: 3X10 D: Seated Leg Curl: 1X100 E: Medicine Ball Sit-up: 3X10
Friday: Chest/Shoulders/Triceps
A: Incline DB Bench Press: 2X5; 2X4 B1: BB Bench Press (to collarbone): 3X8 B2: Dumbell Pull-over: 3X10 C: DB Bench to Fly: 3X10 D: DB Press: 2X5; 2X4 E1: Standing Military Press: 3X8 E2: DB Rear Delt Raise: 3X10 F: BB Upright Row: 3X10 G: Dip: 4X15 H1: Push Up (hands close): 3X12 H2: Rope Extension: 3X10 I: Machine Press: 1X100
A: Front Squat(feet slightly more narrow than hips/no lockout): 1X5@135 1X5@155; 3X4@165* B1: Leg Press:3X8@480 B2: Leg Extension: 3X10@120 C: Short Lunge: 3X10@45lb (eh) E: Hanging Leg Raises: 3X10
*If you haven't done that type of squat I highly reccomend it!
A: BB Bent-Over Row: 2X5@175; 3X4@205 B1: Pull-Up: 3X8@bw B2: Cable Row: 3X10@150* C: Seated Rope Rowing (trunk bent forward): 4X8@110 D: Preacher Curl: 2X6@EZbar+50lbs DB Curl: 2X6@40lb DBs(eh) E1: Chin-up (close grip): 3X8@bw E2: Cable Curl: 3X10@80lbs F: 2-1 curl(on machine;raise bar with 2 hands, lower w/ one):3X10@70lbs G: Bend Over DB row: 1X70@20lb (eh)
*Those cable rows after the pull ups damn near kiled me. This workout came about 30-45 minutes after I had playes soccer for an hour. Good workout all around. However, I think I will sub the seated rope rowing with a rack pull, I am not getting much trap work right now.
A: RDL: 2X5@205; 3X4@235 B1: DB Romanian Dead lift: 3X10@50lb dbs B2: Lying Leg Curl: 3X10@110 C: One Leg Back Extension: 3X10@bw D: Seated Leg Curl: 1X100@60 (no breaks)
yeah, it's a great program, Steve. I really believe in it.
Program modification as reccomended by CT:
HSS-100 Phase Two: Intensification Phase
October 16th-November 13th
Monday: Quads
A: Front Squat(feet slightly more narrow than hips/no lockout): 2X5; 3X4 B1: Leg Press: 2X8; 1X6 B2: Leg Extension: 3X10 C: Short Lunge: 2X10; 2X8 D: Leg Extension: 1X100 E: Hanging Leg Raises: 3X10 F: Calf Raise: 4X10
Tuesday: Chest/Triceps
A: Incline DB Bench Pres: 2X5; 2X4 B1: BB Bench Press (to collarbone): 3X8 B2: Dumbell Pull-over: 3X10 C: DB Bench to Fly: 3X10 D: Close-Grip Bench: 2X6 E: Rope Press downs: 2X8 F: DB Bench: 1X100
Don't you know by now that bodypart split workouts just plain suck?
Hope you're still enjoying the program. You're putting up some impressive numbers! One thing I've noticed though, is that it seems you might be going a little too heavy on the 100-rep sets. The idea is *not* to have to stop and rest along the way, no?
__________________ You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
Don't you know by now that bodypart split workouts just plain suck?
ROFL
For the 100 rep sets: I was reading CTs workout log and I see he even takes some breaks, they're only about 15 seconds and I feel I get more out of it. If I don't cut the breaks down in successive weeks, then yes, I will drop the weights. Thanks for dropping by MM!
A: Front Squat(feet slightly more narrow than hips/no lockout): 2X5@165; 3X4@175 B1: Leg Press: 3X8;@eight 45s &two 35s B2: Leg Extension: 3X10@140 C: Short Lunge: 3X10@50lb dbs D: Leg Extension: 1X100@60lbs (1 breaks) E: Machine Calf Raise: 3X10@315
Was pleased with the lunges and leg press, the front squat is pissing me off a bit because I feel I am stronger than that, trying to use perfect technique though.
well, the program calls for a compound movement and then an isolation movement performed as a superset. I did front squats for the "heavy" exercise before the superset so I decided on leg presses. Furthermore, when I do squats my hamstrings dominate the exercise leaving little stimulation for my quads, however, on the leg press I position my feet low on the platform for maximal stimulation of the quads.
well, the program calls for a compound movement and then an isolation movement performed as a superset. I did front squats for the "heavy" exercise before that superset so I decided on leg presses. Furthermore, when I do squats my hamstrings dominate the exercise leaving little stimulation for my quads, however, on the leg press I position my feet low on the platform for maximal stimulation of the quads.
You lost me at stimulation.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Linear Mode
