HSS-100: Liftin' weights and kissin' babies - Page 3

CAchief · 11-06-2006, 07:49 PM

A: Front Squat(feet slightly more narrow than hips/no lockout): 1X5@165; 1X5@175; 3X4@185
B1: Leg Press:3X8@480 B2: Leg Extension: 3X10@140
C: Short Lunge: 3X10@50lb (eh)
E1: Calf Raise: 3x10
E2: Calf press: 3X10

ninja · 11-06-2006, 07:51 PM

What's the point of the narrow squats?

CAchief · 11-06-2006, 08:26 PM

Quote:

Originally Posted by ninja

What's the point of the narrow squats?

http://www.t-nation.com/readTopic.do?id=1221281

CAchief · 11-07-2006, 07:31 PM

A: Incline DB Bench Pres: 2X5@95lbs; 3X4@100lb dbs (EH)
B1: BB Bench Press (to collarbone): 3X8@165 B2: Dumbell Pull-over: 3X10@50lbs
C: Push ups on medicine ball w/ 45lb plate 3X10
D: Reverse Grip Tri Extension: 3X12@100
E: Rope extension (one arm): 3X10@ 60lbs
F: Machine Press: 1X100

K-Court · 11-08-2006, 01:40 AM

How exactly do the pushups on the medecine ball with 45 lb plate work, Ryan? Are you holding the plate on the ball?

Nice work on the incline press .... 100lb DBs ... very sweet indeed.

laxcdn · 11-08-2006, 07:40 AM

You working out at Venice beach yet?

CAchief · 11-08-2006, 09:48 AM

Quote:

Originally Posted by K-Court

How exactly do the pushups on the medecine ball with 45 lb plate work, Ryan? Are you holding the plate on the ball?

Nice work on the incline press .... 100lb DBs ... very sweet indeed.

Essentially you place your feet on a exercise ball and then we flipped over one of those half exercise balls (with the flat side facing up) and placed the 45lb plate on our back and performed 10 pushups like that. Felt it more in my core than anything else.

K-Court · 11-08-2006, 11:46 AM

Gotcha. 3X10 ... good on ya.

CAchief · 11-08-2006, 03:58 PM

Quote:

Originally Posted by laxcdn

You working out at Venice beach yet?

Soon enough!!

CAchief · 11-09-2006, 07:51 PM

A: BB Bent-Over Row: 2X5@210; 3X4@2220
B1: Pull-Up: 3X8@BW B2: Cable Row: 3X10@170
C: Spider Row: 4X10@120lbs
D: Rope Curl: 2X6@90lbs
E: Zottman Curl: 2X10@35lbs
F: Machine Pull: 1X100@50lbs

milkman21 · 11-09-2006, 08:04 PM

Quote:

Originally Posted by CAchief

A: BB Bent-Over Row: 2X5@210; 3X4@2220

Nice workouts... particularly in your lifting a full metric ton on the BO rows

I watched that video in your profile, too. That looks pretty fun... but if you hurt your knees doing the extreme water slide shit, then you had better not blame it on the squats... :p

CAchief · 11-10-2006, 10:35 AM

Quote:

Originally Posted by milkman21

Nice workouts... particularly in your lifting a full metric ton on the BO rows

I watched that video in your profile, too. That looks pretty fun... but if you hurt your knees doing the extreme water slide shit, then you had better not blame it on the squats... :p

Haha, I didn't even catch that! Can't edit it now, however. 220* is what it's supposed to read.

A lot of people think the watersliding stuff is hard on the knees, however, it's only hard if you don't land on that mat when you do a trick! Which HAS happened while I was learning it. If the mat gets away from me, I usually turn my body so I land on my ass or hip. LoL

K-Court · 11-10-2006, 10:57 AM

I hear it's a little hard on the collarbone too, Ryan.

That's a brutal B superset, btw. Nice work all around, bro.

Mahler · 11-10-2006, 04:18 PM

I like the look of those front squats. Damn.

CAchief · 11-11-2006, 01:16 PM

Thanks guys, I appreciate it.

D: DB Press: 3X5@75lb DBs (EH)E1: Standing Military Press: 3X10@95lbs E2: DB Rear Delt Raise: 3X10@22.5lbs
F: Ahrens Press: 3X10@35lbslbs
I: Shoulder Machine Raise: 1X100@50 lbs (three breaks)

CAchief · 11-12-2006, 11:12 AM

A:Close Grip BP*:4X8@135
B1

ips: 3X10 B2: Rope one arm Tricep Push Down: 3X10@100
c: Reverse Tricep Press down: 3X10@100lbs
D: Barbell Curl: 3X8@95lbs
E: Chin ups:3X10@BW E2: Rope Curl (one arm)
F

umbell Curl: 3X10@35lbs**

*(lower the bar all the way down, then all the way up, then lower the bar half way down and all the way up=1 rep

**(hold dumbell at peak contraction, lower other arm, repeat)

CAchief · 11-12-2006, 11:13 AM

don't ask me why in the world those faces are in there! Probably has something to do with the automatic conversion of smilies!

ninja · 11-12-2006, 11:35 AM

Put a space between your colon and your letter.

CAchief · 11-14-2006, 07:31 PM

A: Incline DB Bench Pres: 2X5@95lbs; 2X4@100lb 1X5@100lb dbs (EH)
B1: BB Bench Press (to collarbone): 3X8@165 B2: Dumbell Pull-over: 3X10@60lbs
C: Cable crossover (start low end high): 4X10@50lbs
D: Reverse Grip Tri Extension: 3X12@100
E: Decline DB Tri Extension: 3X10@ 30lbs
F: Push Ups: 1X100 (4 breaks)

K-Court · 11-15-2006, 01:43 AM

Wow, look at those 100s go up. You da man, Ryan!

CAchief · 11-16-2006, 06:31 PM

Thanks Rob, I appreciate it buddy!

A: BB Bent-Over Row: 2X5@210; 3X4@220
B1: Pull-Up: 3X8@BW B2: Cable Row: 3X10@160
C: Rope Lat Pulldown: 4X10@100lbs
D: Rope Curl: 2X6@90lbs
F: Machine Pull: 1X50@70lbs

CAchief · 11-17-2006, 07:14 PM

A: Front Squat(feet slightly more narrow than hips/no lockout): 6x4@185
B1: Leg Press:3X8@5 plates each site B2: Leg Extension: 3X10@160
C: Short Barbell Lunge: 3X10@95lb
D: One are shoulder press: 3X12@55lbs

laxcdn · 11-18-2006, 09:12 AM

200 lb rows and 100lb db bench, wow. Pretty damn strong.

CAchief · 11-18-2006, 09:20 AM

Thanks Mike. A couple of lifts that I would like to get stronger from are squats and deadlifts. My dead is close to 400lbs (haven't maxed out for awhile but can rep 275 pretty easily) and my squat I am sure has dropped. I switched to front squats as I am trying to better develop my legs.

Mahler · 11-19-2006, 09:46 AM

Damn it, Ryan,
You are getting stronger every day. Amazing progress. I like the look of those DB presses and those rows.

CAchief · 11-21-2006, 07:32 PM

I'm dropping the volume and going into a type of "rest week" this week since I finished my intensification phase of HSS. Yesterday I completed

Two sets for everything:

BB Bench: 225X5
Squat: 225X8
Dips: 10XBW
Chins: 10Xbw

CAchief · 11-26-2006, 11:26 PM

High Volume Phase: November 27th- Dec. 23rd

Monday: Quads

A: Back Squat: 3X10 Front Squat: 2X6-8
B1: Leg Extensions: 2X10-12
B2: Leg Press: 2X10-12
B3: Short Lunge: 2X10-12
C: One-leg back extension: 3X12-15
D: Leg Extension: 1X100

Tuesday: Back/Traps

A: Dumbell Row: 3X10; 2X6-8
B1: Rope Lat Row: 2X10-12
B2: Pull-up: 2X10-12
B3: Straight-arm pull down: 2X10-12
C: Spider Row: 3X12-15
D: Row: 1X100
E: BB Shrug: 3X12
F: Chest Supported Incline Shrug: 3X12
G: Barbell Curl: 3X8

Wednesday: Off

Thursday: Hamstrings

A: Deadlift: 3X10 2X6-8
B1: Back Extension: 2X10-12
B2: Romanian Deadlift: 2X10-12
B3: Leg Curl: 2X10-12
C: Isometric Split-Squat: 30-60 seconds
D: Leg Curl: 1X100

Friday: Chest/Shoulders:

A: Flat DB Bench: 3X10; 2X6-8
B1: DB Fly: 2X10-12
B2: BB Bench: 2X10-12
B3: Push-Up: 2X Max Reps
C: Cable Cross-Over (upward movement): 3X12-15
D: Push-up: 1X100
E: Military press: 3X12
F: DB Raise: 3X8

Saturday: Arms

A: Dips: 5X10-12
B1: DB Triceps Extension: 2X10-12
B2: Close-Grip Bench: 2X10-12
B3: French Press: 2X10-12
C: Twisting Triceps Extension: 3X12-15
D: Barbell Curl: 5X10-12
E1: Cable Curl: 2X10-12
E2: Chin-up: 2X10-12
E3: One-arm Curl: 2X10-12
F: DB Curl-Hold: 3X12-15
G: Machine Curl/Triceps pushdown: alternate 25 reps each until 100 reps are reached

CAchief · 11-27-2006, 07:03 PM

Monday: Quads

A: Back Squat: 1X10@225 2X10@245 Front Squat: 2X8@155 1X6@155
B1: Leg Extensions: 2X12@140
B2: Squats: 2X10@135
B3: Short Lunge: 2X10@50lb DB (EH)
C: Barbell Lunge: 3X12@95lbs
D: Leg Extension: 1X100@60lbs

CAchief · 11-28-2006, 08:43 PM

A: Dumbell Row: 4X10@95lb DBs (eh)
B1: Rope Lat Row: 2X10@90lbs
B2: Pull-up: 2X8
B3: Straight-arm pull down: 2X10@70
C: Spider Row: 3X15@80lbs
D: Row: 1X100@30lbs
E: DB Shrug: 3X12@95lbs

Marykaa · 11-30-2006, 08:16 PM

hi,
How long do your workouts take when you're in the high volume phase?