The Fox's HST - ROUND 2

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Wed, 04 Jun 2008 17:37:19 GMT

well, i'm now done with my second round of HST.    I will be de-conditioning for a week, and then start strength training.

Here's the results from maxing out today

Flatbench = 300lbs, tried 305 and only got it halfway up. i was dissapointed.

Squats = 235lbs,   on 225 I got off balance, but still got it up. with 235 it was a solid push with good form. Felt great

Deadlift = 315lbs, This was my goal, and I still had a little energy left-over. No weight belt was used but my form was nearly perfect my partner said.   What should my new goal be now on deads?? 365??? i'm totally stoked I got 3 plates and it felt almost easy too. Didn't wanna go too much more b/c we still had other things to do

Sitting BB Shoulder Press = 225lbs, Form was real good on this weight, and i MAY have been able to get 230, but didn't wanna try today. Real happy about 2 plates on shoulder press.

Bicep E-Z Curls = 135lbs,   Barely got this up, but I was not leaning whatsoever. Just powered myself thru it. i was determined to get more than last time. Had no more energy to lift higher than that.

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Wed, 04 Jun 2008 05:46:10 GMT

it's MAXIN" day bishes. i work til 5, then head straight to the gym. i will be having a redline today. muahhaha. i can wait to see what my deadlift and shoulder press are at now.

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Tue, 03 Jun 2008 17:46:22 GMT

ORIGINAL: felonyr301

What your gonna do now??? I have a question for you on cardio, are you going to be doing it now??? Which would you prefer HIIT style or the usual 45 minute aerobic style??? Just asking since I don't want to stress myself out by having cardio take too much out of me then suffer on workout days.

I'm planning to do cardio on off days at the best time for fat burning mode which is the first thing you wake up before eating breakfast.

i'm kinda going to slowly lower my calories at first.

then, i will slowly start doing cardio. i won't be doing HIIT, but some type of running. seriously.. i won't have to try very hard to lose weight, which is why i'm going to take it slow. don't wanna SHOCK my system

RE: The Fox's HST - ROUND 2 (felonyr301)

Tue, 03 Jun 2008 17:13:22 GMT

What your gonna do now??? I have a question for you on cardio, are you going to be doing it now??? Which would you prefer HIIT style or the usual 45 minute aerobic style??? Just asking since I don't want to stress myself out by having cardio take too much out of me then suffer on workout days.

I'm planning to do cardio on off days at the best time for fat burning mode which is the first thing you wake up before eating breakfast.

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Mon, 02 Jun 2008 22:09:37 GMT

threw up a crapload of new pics in the "critique my physique" section. my back looks disgustingly good IMO. and my partners back looks even MORE sick b/c he is cutting, and I (fattie) am bulking

RE: The Fox's HST - ROUND 2 (felonyr301)

Mon, 02 Jun 2008 14:28:10 GMT

Your forgetting another point that could cause knee problems even if you squat down with correct depth and push out the knees and such. The way you initially start the squatting down motion. It's hard to explain but here's what I'm talking about- this article best explains it- don't squat down by flexing your knees first this is bad... some people might not realize it but it happens... here's a link

http://stronglifts.com/how-not-to-squat-the-2nd-biggest-mistake-you-must-avoid/

I had 2 different types of pain when first started doing the squat but after doing squat stretchs and waiting it out for a bit I fixed my issues and squat easily with no problems.

RE: The Fox's HST - ROUND 2 (dmobley01)

Mon, 02 Jun 2008 12:46:03 GMT

I too tried and fined it at a major book store but they didnt have it. They had like 40 books to get great abs for 10 min a day though.

I went on amazon:

http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0976805413/ref=pd_bbs_sr_2?ie=UTF8&s=books&qid=1212435465&sr=8-2

yeah non-flexable hip flexors is the cause but it is also a groin issue too i think. rippetoe explains it all and i dont have it all memorized. really focusing on good form should stretch you out. keeping your knees and toes lined up is very important. i have a torn ACL in my left knee, so i have to make sure i keep good form.

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Mon, 02 Jun 2008 12:20:42 GMT

ORIGINAL: dmobley01

5'11 - 6' about 197lbs. he just started doing squats about 1-2 months ago. he started his 15 rep's with 55 on squats. we work on his form a lot.

rippetoe just says to squat down like you normally would but then just push your knees out with your elbows. so basically a groin stretch.

I personaly use a stance that is right at shoulder width maybe a tad wider.

You should really think about buying it. It has so much good info in it.

hmm. i do a stretch somewhat like that.

the stretch i do is for my hip flexors. i sit on the edge of a chair, and put my feet flat on the floor. Push my knees out to the sides while pushing inward with my hands against the sides of my knees giving resistance. helps me stretch out my hip flexors this way.

that's good that you're starting him real low on squats. i went too high when starting and like i said.. my form was crap.

i went to barnes and noble and looked for his book. they Didn't have it!!! i was shocked. where can i find this book at??

RE: The Fox's HST - ROUND 2 (dmobley01)

Mon, 02 Jun 2008 12:13:15 GMT

5'11 - 6' about 197lbs. he just started doing squats about 1-2 months ago. he started his 15 rep's with 55 on squats. we work on his form a lot.

rippetoe just says to squat down like you normally would but then just push your knees out with your elbows. so basically a groin stretch.

I personaly use a stance that is right at shoulder width maybe a tad wider.

You should really think about buying it. It has so much good info in it.

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Mon, 02 Jun 2008 11:27:54 GMT

hey mobley, how big is your partner, and what are their stats?

no, i don't have ripptoes book. what is this stretch he recommends? i do about 5 minutes of stretching for my legs and back before squats/deads due to my HORRIBLE flexibility.

RE: The Fox's HST - ROUND 2 (dmobley01)

Mon, 02 Jun 2008 11:13:32 GMT

yeah my partner has a lot of trouble keeping his knees out (or actually they need to be inline with your toes the entire time). I had a couple reps where my knees came in towards the heavier sets but just concentrated on them a bit and it stopped.

do you have rippetoes book?

there is a stretch he reccomends doing for this problem but i believe he say's good form in the solution to the bad form for this.

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Mon, 02 Jun 2008 10:48:51 GMT

ORIGINAL: dmobley01

so what do you think is wrong with your form on squats?

i think my stance needs to be a bit wider. and my right knee needs to stay out. i think it's trying to flare in JUST a lil bit at the bottom of the squat, hence the medial knee tightness

RE: The Fox's HST - ROUND 2 (dmobley01)

Mon, 02 Jun 2008 10:44:25 GMT

so what do you think is wrong with your form on squats?

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Mon, 02 Jun 2008 05:33:24 GMT

6-1-08 / Sunday / 6 reps ------------------------   Current weight = 201.4 lbs (sucky, but i was at the pool all weekend, AND i drank alcohol too hahah)

Squats 2 x 180
Deads 2 x  250 (had room for more)
Flatbench BB   2 x 250 (failed on last set, last rep)
Lat Pulldowns 2 x 217
Sitting Cable Rows 1 x 217
Shoulder Press BB - 2 x 190 (first set, 6th rep needed 10% help - last set, last rep needed 20% help)
Shrugs Smith  2 x 315
Skullcrushers curved BB    2 x 110
Bicep curved BB standing curls 2 x 115 (busted these bishes OUT, and had room for more)
Standing DB curls   1 x 50's (did 6 reps)
Standing DB curls   1 x 40's (did 6 reps)
Standing DB Hammers 1 x 25lb (6 reps.. it burned)

Leg Press Calves   2 x 6 plates   (6 reps)

last day of HST muahahhaha. max day on tues or wednesday

RE: The Fox's HST - ROUND 2 (TheSilverFox)

Thu, 29 May 2008 17:02:07 GMT

5-29-08 / Thursday / 6 reps ------------------------   Current weight = 206.0 lbs

Squats 2 x 175 (need to re-eval my form, my right medial portion of my knee is tight afterwards)
Deads 2 x  240 (good form)
Flatbench BB   1 x 265 for 5 reps (i'm a dumbass and thought it was 245 hahah. 2 plates total, NOT 2 plates on each side)       2 x 245
Lat Pulldowns 2 x 213
Sitting Cable Rows 1 x 213
Shoulder Press BB - 2 x 185
Shrugs Smith  2 x 310 (gotta work on my form)
Skullcrushers curved BB    2 x 107.5 (this is A LOT of weight comin' towards my face)
Bicep curved BB standing curls 2 x 112.5 (got em')
Standing DB curls   1 x 45's (did 6 reps)
Standing DB curls   1 x 35's (did 6 reps)
Standing DB Hammers 1 x 20lb (6 reps.. it burned)

Leg Press Calves   2 x (4x45lb on each side)
^^ (did 1 set of 26 reps, and 1 set of 24 reps.)