- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
re: HFP Training guinea pig thread
Posted on 8/24/17 at 6:21 am to lsu777
Posted on 8/24/17 at 6:21 am to lsu777
quote:
. I also would suggest 3 sets of strict chins on Monday & Thursday and then some type of horizontal row, preferably KROC Row or bodyweight ring/trx rows on Tuesday and Friday. This will balance the shoulder joint and keep any problems
That was an actual consideration of mine and is likely to be implemented. I needed an upper back movement. I might do a shrug clean or a face pull in there. Could change out the deadlift variations and do a rotational system on weeks.
quote:
power lifting, incline or slight decline bench is better for aesthics than bench for 95% of the people.
Yeah, that's just a exercise swap. I made this to get max weights but it can be tailored.
quote:
push press should be the overhead variant to OHP with OHP being the main lift
I thought about that but was going for max weights again.
quote:
Also the problem with 4 days of deadlifts is CNS fatigue.
Thought about that as well and reduced the weight percentage for the seas and lowered the reps. This could be where I put the above mentioned pulls.
quote:
The other thing you could do is flip the sets and reps for deadlifts only. So instead of 3 sets of 10, do 10 sets of 3
I wanted time under tension with hypertrophy so the 3s might be more along the power portion.
I appreciate the responses. I will see how it goes. I did fatigue management by allowing steady deloads throughout the week by reducing intensity and doing less cns fatiguing rep ranges for hypertrophy and technique.
This post was edited on 8/24/17 at 7:41 am
1
Posted on 8/24/17 at 7:29 am to Hu_Flung_Pu
Did my first workout.
Thoughts
Training portion: I liked it alot. The 3s were nice and didn't wear me out. Prepared me for the 1+ and 1s. Got 4 on the 1+ so I jumped up 10lbs in the training Max. Singles were easier than expected. I feel those are going to help with getting use to heavier and heavier weights. Might incorporate a pushing set for another "reward" system when you feel good that day. I will explain more in detail in the OP.
Power portion: OHP was on the money for weight selection. 5 was the perfect amount for speed and getting every rep without pushing the bar up slow. Squats were a nice contrast because of the heaviness of the previous weight. The OHP weight felt much lighter and my back and shoulders were primed.
Hypertrophy portion: sumo was not bad at all. I was gassed at 8 reps but that might be due to conditioning. Will need to see others thoughts. I did it with straps to get all reps. Got 10 on the amrap.
Focus portion: I supersetted bench with hypertrophy to reduce time and to get muscles worked on both sides. I feel 6 reps might be where it's at because I really slowed down the speed to feel where the bar needs to go and focus on cues.
Really good workout. Time was 40 minutes. All weights were right as far as selection.
I will actually be doing a deload the rest of the week due to I was in a higher frequency program for 8 weeks straight and my elbows are hurting a little and my bench skyrocketed from 315 to 355+. This week was scheduled for deload anyway but got excited about the program. Lol
Thoughts
Training portion: I liked it alot. The 3s were nice and didn't wear me out. Prepared me for the 1+ and 1s. Got 4 on the 1+ so I jumped up 10lbs in the training Max. Singles were easier than expected. I feel those are going to help with getting use to heavier and heavier weights. Might incorporate a pushing set for another "reward" system when you feel good that day. I will explain more in detail in the OP.
Power portion: OHP was on the money for weight selection. 5 was the perfect amount for speed and getting every rep without pushing the bar up slow. Squats were a nice contrast because of the heaviness of the previous weight. The OHP weight felt much lighter and my back and shoulders were primed.
Hypertrophy portion: sumo was not bad at all. I was gassed at 8 reps but that might be due to conditioning. Will need to see others thoughts. I did it with straps to get all reps. Got 10 on the amrap.
Focus portion: I supersetted bench with hypertrophy to reduce time and to get muscles worked on both sides. I feel 6 reps might be where it's at because I really slowed down the speed to feel where the bar needs to go and focus on cues.
Really good workout. Time was 40 minutes. All weights were right as far as selection.
I will actually be doing a deload the rest of the week due to I was in a higher frequency program for 8 weeks straight and my elbows are hurting a little and my bench skyrocketed from 315 to 355+. This week was scheduled for deload anyway but got excited about the program. Lol
This post was edited on 8/24/17 at 9:38 am
Posted on 8/24/17 at 8:14 am to Hu_Flung_Pu
I also want to note that on my "off" days, I'm going to start preparing my body and technique for Olympic weightlifting in about 2 months. I need lots of stretching and training technique.
I think it'll be a nice change up. After 2 months, I'll work on another program for implementing weightlifting and do a more dare I say "CrossFit" program but highlight the Olympic lifts and getting those up. Squats and deadlifts variations will be included. It will be a giant set focused program with tiered lifts that address main specific lift for tier 1, heavier accessory movement for tier 2, and lighter joint friendly accessory movement for tier 3. Conditioning will be included towards to the end and actually focus on things like farmers carry, weighed lunges, jump rope and burpees. I have my wife doing a similar program but will need to tailor it.
I think it'll be a nice change up. After 2 months, I'll work on another program for implementing weightlifting and do a more dare I say "CrossFit" program but highlight the Olympic lifts and getting those up. Squats and deadlifts variations will be included. It will be a giant set focused program with tiered lifts that address main specific lift for tier 1, heavier accessory movement for tier 2, and lighter joint friendly accessory movement for tier 3. Conditioning will be included towards to the end and actually focus on things like farmers carry, weighed lunges, jump rope and burpees. I have my wife doing a similar program but will need to tailor it.
This post was edited on 8/24/17 at 8:17 am
Posted on 8/25/17 at 3:25 pm to Hu_Flung_Pu
Added in beta testing movements
Posted on 8/29/17 at 9:43 pm to Hu_Flung_Pu
Going to change out sumo deadlift with rows and weighed chins.
Think hypertrophy and focus will be supersetted.
Amazing workout today. Really really digging the test portion.
Think hypertrophy and focus will be supersetted.
Amazing workout today. Really really digging the test portion.
This post was edited on 8/29/17 at 9:44 pm
Posted on 8/29/17 at 11:19 pm to Hu_Flung_Pu
Major Changes to workout.
Change 1.1:
-Added Dropdown boxes for custom variation exercises
-Added 1RM and TM to each of the variation lifts
-Redid the calculations to sets to correspond to TM
-Changed layout
-Added Sheet with Calculations
-Locked Calculation cells
-Took out primary deadlift mover (conventional,sumo) for
Power and Hypertrophy
Change 1.1:
-Added Dropdown boxes for custom variation exercises
-Added 1RM and TM to each of the variation lifts
-Redid the calculations to sets to correspond to TM
-Changed layout
-Added Sheet with Calculations
-Locked Calculation cells
-Took out primary deadlift mover (conventional,sumo) for
Power and Hypertrophy
Posted on 9/2/17 at 3:06 pm to Hu_Flung_Pu
Had another great workout.
Deadlift test day
355 X3, 405x3, 450 x1+ (did 2), 450 x1, 455 x1
Bench power (nursing elbow)
DB flyes 5x5 50
High bar squats hypertrophy
135 3x12
Push press focus (did a new thing and I think I'm going to keep it)
8x1 tempo 105lbs and 2x1 working speed 105 lbs
Superset of hanging abs with pullups in fat bar amrap 3 sets
Deadlift test day
355 X3, 405x3, 450 x1+ (did 2), 450 x1, 455 x1
Bench power (nursing elbow)
DB flyes 5x5 50
High bar squats hypertrophy
135 3x12
Push press focus (did a new thing and I think I'm going to keep it)
8x1 tempo 105lbs and 2x1 working speed 105 lbs
Superset of hanging abs with pullups in fat bar amrap 3 sets
Posted on 9/7/17 at 9:07 pm to Hu_Flung_Pu
Solid workout. First bench test in 2 weeks
Bench
265x3, 300x3, 335x1+(did 3), 335x1,340x1,350x1
High bar squat
250 3x5
OHP
115 3x12
Deadlift
290 8x1
Bench
265x3, 300x3, 335x1+(did 3), 335x1,340x1,350x1
High bar squat
250 3x5
OHP
115 3x12
Deadlift
290 8x1
Posted on 9/8/17 at 8:17 am to Hu_Flung_Pu
BTW i looked this over, looks good with the changes.
Posted on 9/8/17 at 8:32 am to lsu777
Thanks. I'm really enjoying it. I tallied up reps and it's easily 55+ reps of each lift. I've modified my personal version a little and upped the intensity a little. Overall, the volume and intensity is higher than 531 bbb and I recover better. I never feel super sore and tired. It's something like 71 reps of squats and the same for bench. Like 20 reps of deadlift and rows are a little higher. No shoulder issues.
Posted on 9/8/17 at 4:45 pm to Hu_Flung_Pu
I'm going to give this a shot. I've been needing to get back into it after a short break.
Posted on 9/8/17 at 5:06 pm to TU Rob
Excellent. Let me know if you wanna try out some new stuff. I'm leaving the original alone for the moment.
Posted on 9/27/17 at 7:52 am to Hu_Flung_Pu
Modified the program a little bit to be more specific for max strength. I'll keep the original for general strength. I'm currently using the modified version and like it a good bit. Moving up in weight pretty quick and recovering well.
Posted on 11/7/17 at 9:55 am to Hu_Flung_Pu
Bumped for an interested person.
So far the program as been amazing. I have had tremendous strength gains.
August to now I have
Squat Went from a 1RM of 405 to squatting 425x4
Bench Went from a 1RM of 350 to benching 355x3
Deadlift Went from a 1RM of 500 to a 1RM of 550
So far the program as been amazing. I have had tremendous strength gains.
August to now I have
Squat Went from a 1RM of 405 to squatting 425x4
Bench Went from a 1RM of 350 to benching 355x3
Deadlift Went from a 1RM of 500 to a 1RM of 550
Posted on 1/24/18 at 6:31 pm to Hu_Flung_Pu
Bump
Posted on 1/24/18 at 6:35 pm to Hu_Flung_Pu
How many weeks did you make those strength gains in?
Posted on 1/24/18 at 6:57 pm to lsu777
10-12
Posted on 1/25/18 at 2:22 pm to lsu777
quote:
How many weeks did you make those strength gains in?
lsu777, the type of dude to ask a question to open dialogue then doesn't respond....
Posted on 1/25/18 at 3:09 pm to Hu_Flung_Pu
busy at work man. Sorry. Ill dig more into this in a month or so when things slow down.
Page 2 of 2
Popular
Back to top
Follow TigerDroppings for LSU Football News