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  • Posted On: 03-13-14, 11:10 pm (EDT) #1

    Glutes, Quads & TRAPS! Time to grow!

    March 13, 2014, 11:10 pm

    What's up Nation,

     

    I am just sitting here chillin’ in bed watching some dumb show called "Breaking Boston" with Erica. It is basically about girls who thought they were hot shit in highschool and have nothing going on at 25 and they are trying to change their lives…

     

    One girl dropped out of school in 7th grade because of panic attacks..... one got two DWI's and went to prison for 60 days when she was 18.. Basically, quality stuff.. lol If you didn't know, I live about 30 minutes from Boston. I really can't believe how into drugs and "tuff" people are around here. But hey, I guess they make great TV shows! haha.. Got me on one :-P

     

    Now the routine!

     

    Today was a tough leg day. I am back to my heavy lifts since the Arnold Classic. I was pulling 435lbs for 5 reps on my deadlifts yesterday and they left me pretty sore today. My form was spot on, so my lower back is "sore", but not in pain.

     

    I really had to stretch and warm-up before doing my squats. You should ALWAYS stretch and warm-up... but when my lower back is sore I take extra precautions. I usually hit deadlifts on Monday to avoid this, but it has been a busy week.

     

    I have also been training traps twice a week, Monday and Thursday. I would like to see some serious growth in that area so I will be training them twice a week for the next 4 – 6 weeks.

     

    Glutes & Quads

    1. Squats (4 sets / 10 reps)
    2. Leg Press (Pyramid- 15 reps / 12 reps / 10 reps / 8 reps)
    3. Hack Squat (3 sets / 10 reps)
    4. Seated Leg Extensions (4 sets / 10 reps)

    Traps

    1. Dumbbell Shrugs (4 sets / 10 reps)
    2. Upright Rows (4 sets / 10 reps)
    3. Face Pull (4 sets / 10 reps)

  • Posted On: 03-14-14, 5:03 am (EDT) #2

    Glutes, Quads & TRAPS! Time to grow!

    March 14, 2014, 5:03 am
    Posted by: Scott_Herman

    What's up Nation,

     

    I am just sitting here chillin’ in bed watching some dumb show called "Breaking Boston" with Erica. It is basically about girls who thought they were hot shit in highschool and have nothing going on at 25 and they are trying to change their lives…

     

    One girl dropped out of school in 7th grade because of panic attacks..... one got two DWI's and went to prison for 60 days when she was 18.. Basically, quality stuff.. lol If you didn't know, I live about 30 minutes from Boston. I really can't believe how into drugs and "tuff" people are around here. But hey, I guess they make great TV shows! haha.. Got me on one :-P

     

    Now the routine!

     

    Today was a tough leg day. I am back to my heavy lifts since the Arnold Classic. I was pulling 435lbs for 5 reps on my deadlifts yesterday and they left me pretty sore today. My form was spot on, so my lower back is "sore", but not in pain.

     

    I really had to stretch and warm-up before doing my squats. You should ALWAYS stretch and warm-up... but when my lower back is sore I take extra precautions. I usually hit deadlifts on Monday to avoid this, but it has been a busy week.

     

    I have also been training traps twice a week, Monday and Thursday. I would like to see some serious growth in that area so I will be training them twice a week for the next 4 – 6 weeks.

     

    Glutes & Quads

    1. Squats (4 sets / 10 reps)
    2. Leg Press (Pyramid- 15 reps / 12 reps / 10 reps / 8 reps)
    3. Hack Squat (3 sets / 10 reps)
    4. Seated Leg Extensions (4 sets / 10 reps)

    Traps

    1. Dumbbell Shrugs (4 sets / 10 reps)
    2. Upright Rows (4 sets / 10 reps)
    3. Face Pull (4 sets / 10 reps)

    Its great that are you focusing on heavy lifts. This will give you the extra size you are looking for. Definitely. I suspect your traps and hamstrings are your "weak" areas, so the deadlifts will hit them both nicely. I bet when you pull 500lbs off the floor with clean form by the end of the year, your traps will be huge. I personally have seen a lot of difference in trap strength/size from farmers carrys and other strongman lifts.

    I remember years ago, you did a video with some guy, who demonstrated some stretches. Remember? Well, he did one on you , in which you where sitting on the floor with your legs straight in front of you, and he had you flex over your legs. Then he helped you flex over, even more by pushing you. I think this is a critical stretch to do after every deadlift day.

  • Posted On: 03-17-14, 12:41 am (EDT) #3

    Glutes, Quads & TRAPS! Time to grow!

    March 17, 2014, 12:41 am
    Posted by: Whisper

    Its great that are you focusing on heavy lifts. This will give you the extra size you are looking for. Definitely. I suspect your traps and hamstrings are your "weak" areas, so the deadlifts will hit them both nicely. I bet when you pull 500lbs off the floor with clean form by the end of the year, your traps will be huge. I personally have seen a lot of difference in trap strength/size from farmers carrys and other strongman lifts.

    I remember years ago, you did a video with some guy, who demonstrated some stretches. Remember? Well, he did one on you , in which you where sitting on the floor with your legs straight in front of you, and he had you flex over your legs. Then he helped you flex over, even more by pushing you. I think this is a critical stretch to do after every deadlift day.

    Thanks Kostas. Yeah I feel much better doing all the heavy lifts. My body feels like how it used to when I was hitting it crazy hard back in my early 20s. Back then I had all the time in the world to lift. It was great... wish I had a time machine haha.

     

    Traps and hamstrings for sure. I have noticed a big growth in my hamstrings over the last few months. Stiff leg deadlifts did the trick for me. If double sessions don't work on these traps.. I am going to have to go triple!!! haha

    I like that stretch.. It really helps with lower back and hamstrings. I'll have to make Erica help me with it haha.

    How are you doing man?

  • Posted On: 03-17-14, 6:44 am (EDT) #4

    Glutes, Quads & TRAPS! Time to grow!

    March 17, 2014, 6:44 am
    Posted by: Scott_Herman

    Thanks Kostas. Yeah I feel much better doing all the heavy lifts. My body feels like how it used to when I was hitting it crazy hard back in my early 20s. Back then I had all the time in the world to lift. It was great... wish I had a time machine haha.

     

    Traps and hamstrings for sure. I have noticed a big growth in my hamstrings over the last few months. Stiff leg deadlifts did the trick for me. If double sessions don't work on these traps.. I am going to have to go triple!!! haha

    I like that stretch.. It really helps with lower back and hamstrings. I'll have to make Erica help me with it haha.

    How are you doing man?

    Yea I used to do be really strict about my traps man. I was doing like upright rows with slow tempo, dumbell shrugs..all the bodybuilding stuff. Finally, realised that they dont do much after all. What saved me was heavy barbell shrugs, farmers carrys and push presses. Because its easy to progress with those lifts. If you are a weight-progression type of man, you use barbell shrugs and overload the muscle with weight over time. If you are a volume-progression type of man, you use farmers carrys and overload the muscle with more time under tension over time. Carrying those dumbells/barbells for 2 minutes can be crazy.
    Same deal with hamstrings. Hamstring lyring curls,seated curls, standing curls..big no no. :D Started doing romanian/stiff deadlifts and glute/ham raises...worked wonders.

  • Posted On: 03-17-14, 9:05 am (EDT) #5

    Glutes, Quads & TRAPS! Time to grow!

    March 17, 2014, 9:05 am

    Are you watching a chick flick? Just giving you some grief Scott! You and Whisper with your nice DL. That's the range I am shooting for, not far from it and have made some good gains since I first started doing them but just as soon as I get my form spot on I will get there.Glad to see I'm not the only one who had trouble getting around after leg day this weekend. Good to see you killin it!

  • Posted On: 03-18-14, 12:35 am (EDT) #6

    Glutes, Quads & TRAPS! Time to grow!

    March 18, 2014, 12:35 am
    Posted by: Adawg38

    Are you watching a chick flick? Just giving you some grief Scott! You and Whisper with your nice DL. That's the range I am shooting for, not far from it and have made some good gains since I first started doing them but just as soon as I get my form spot on I will get there.Glad to see I'm not the only one who had trouble getting around after leg day this weekend. Good to see you killin it!

    haha.. nothing wrong with a chick flick :-P

    If you can walk right.. you didnt lift heavy enough!! #HTH

  • Posted On: 03-31-14, 2:07 pm (EDT) #7

    Glutes, Quads & TRAPS! Time to grow!

    March 31, 2014, 2:07 pm
    Posted by: aharmon22

    haha.. nothing wrong with a chick flick :-P

    If you can walk right.. you didnt lift heavy enough!! #HTH

    I agree with that!!

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