Bobs Quest for drug free world domination.

**James Copping** · 03-12-2009 04:01 PM

Perfect mate, you always train best when you're part of a team!

**taff-tastic** · 03-12-2009 07:14 PM

Good stuff man, you're lucky to have a p'lifting gym. The only decent gym around me in a 40 mile radius is a council gym full of bodybuilders shooting up on gear

would love to find a p'lifting gym within decent driving range.

But I digress. I'm liking the idea of sumo for the hips, I find that because of my height I have to do a fairly wide-ish stance to get any decent depth, I really feel it in my hips when I'm done and walk around for a bit to loosen everything up.

So what sort of training plan you put in place?

**Bobby-bandito** · 03-12-2009 07:24 PM

Quote

Originally Posted by taff-tastic

But I digress. I'm liking the idea of sumo for the hips, I find that because of my height I have to do a fairly wide-ish stance to get any decent depth, I really feel it in my hips when I'm done and walk around for a bit to loosen everything up.

So what sort of training plan you put in place?

Westside-esque hybrid program for natty raw lifters

all will be revealed next weeks

**taff-tastic** · 03-12-2009 07:29 PM

Intriguing... (squinty eyes and a raised eyebrow)

**Bobby-bandito** · 03-12-2009 07:33 PM

Quote

Originally Posted by taff-tastic

Intriguing... (squinty eyes and a raised eyebrow)

pretty basic to be honest. less sets, more reps per set (averaging), a few modifications here and there, still doing waves, week off every 6 weeks for recovery, no % used for de/re days either.. just going by feel and speed of bar travel. OH! and no touch nd go bench work. everything is paused.

**taff-tastic** · 03-12-2009 07:35 PM

Quote

Originally Posted by Bobby-bandito

OH! and no touch nd go bench work. everything is paused.

I thought that was how you're supposed to do it anyway?

Hehehe

**Bobby-bandito** · 03-12-2009 07:36 PM

aaah piss!

**taff-tastic** · 03-12-2009 07:39 PM

Hehe. Good luck with all this mate

**Bobby-bandito** · 04-12-2009 02:28 PM

04/12/09

naughty session today. I know I shouldnt but im still in work and ive been here for a loong time (In a gym without training for me is a nightmare!)
10 minutes cardio

lots of hip stretching -

OHP
barx2x8
30x8
40x8
rest pause - 45x7 10 breaths then 45x3 10 more breaths, 40x5, 10 more, 30x8 then barx20 (mid range partials throughout)

seated laterals -
4kgx2x20

face pulls -
5x10

fairly light shoulder work... Done with massive pump :'(.. naughty naughty

**James Copping** · 04-12-2009 07:49 PM

My training partner decided to train too early after his competition (4 days after). He was only going light but on his second set of squats he injured his back badly and had to be pretty much picked up by the guy spotting him. He'll be out for a good few weeks now.

Moral of the story: REST (and certainly done be using any intensity techniques like rest pause!)