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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Rob's 'No More Excuses' Log
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sirloin

So far so good with me experiment focusing on two main lifts, in the end i went with rack pulls from knee level and viking push presses. Hit new grounds on both last week, on course to do the same this week. After the RP i preform 3 progressively heavier runs on the prowler and weighted reverse hypers, and after the VP i preform two max static (though not to failure) neutral grip pulldowns and some face pulls.

Been eating big, lots of lean red grass fed meat (lamb, beef, pork fillet and liver), eggs, grass fed whey, unsalted butter and cream, seasonal veggies, cashew butter, rice cakes, superseeded bread and spuds. Getting lots of sleep and daily naps.

Also recently had some blood work done, Cholesterol is good, blood sugar is good, BP is 130/80, and kidney function is normal (i was born with an abnormal kidney). Doc told me to "keep doing what your doing":)
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Ray200

sirloin wrote:

My plan is to use a slightly lighter load than i finnished on the previous week, then ill equal the previous weeks lifts mid week, and then finnish each week off on new grounds. My target is a raw 600lb for 3 on the PGDL, and a raw 315lb for 3 on the paused rep bench (no grinders), am not too far away.

Rob.


Hi Rob,
These are formidable totals for raw lifting. Are you still keeping clear of full range deadlifting (I know you mentioned your back injury and how this stopped you lifting off the floor) or is the PGD bar you're using helping you lift as normal? As I'm considering buying a trap bar this Xmas I was wondering how others have fared using this device.

Best,
Ray
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sirloin

Ray200 wrote:
sirloin wrote:

My plan is to use a slightly lighter load than i finnished on the previous week, then ill equal the previous weeks lifts mid week, and then finnish each week off on new grounds. My target is a raw 600lb for 3 on the PGDL, and a raw 315lb for 3 on the paused rep bench (no grinders), am not too far away.

Rob.

Hi Rob,
These are formidable totals for raw lifting. Are you still keeping clear of full range deadlifting (I know you mentioned your back injury and how this stopped you lifting off the floor) or is the PGD bar you're using helping you lift as normal? As I'm considering buying a trap bar this Xmas I was wondering how others have fared using this device.

Best,
Ray


Hey Ray,

I swiched last week to rack pulls from the knee, for more rear chain work. When i use the other device, its in a hack style quad dominant way from the floor, i.e., holding the handles at the front and pulling up but slightly back. Dont think it would work with a regular trap bar, given that its not loaded at 4 points.

Ive used trap bars/hex bars in the past and didnt really like them tbh. For me it didnt feel natural, the handles where also a little too close for my lilely, i felt it less in my low back as you'd expect, been more in hips (in a bad way). Of course, opinion's vary from indivdual to the next. Many love them.

Best
Rob

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Ray200

Hey Ray,

I swiched last week to rack pulls from the knee, for more rear chain work. When i use the other device, its in a hack style quad dominant way from the floor, i.e., holding the handles at the front and pulling up but slightly back. Dont think it would work with a regular trap bar, given that its not loaded at 4 points.

Ive used trap bars/hex bars in the past and didnt really like them tbh. For me it didnt feel natural, the handles where also a little too close for my lilely, i felt it less in my low back as you'd expect, been more in hips (in a bad way). Of course, opinion's vary from indivdual to the next. Many love them.

Best
Rob

[/quote]

Hi Rob,
Thanks for the info. I was wondering how the device you're using differed from a standard trap/hex bar. Very similar but the spacing of the load seems to offer a different "feel". Kinda curious. Like you I never liked the trap bar. I always had trouble balancing the thing--albeit, I used touch-and-go reps at the time and did my back in too. Never returned to them but I thought I'd see how others found the thing before I bought one. Big difference I've seen is the raised handles that many now sport. Not sure how this works as I'm fixated on a standard bar height of a 20kg plate radius (c.8 3/4") so it seems a strange addition. The trap bar you used--weighted at the corners--is almost identical to one I saw in a Hardgainer issue. Built in the 1940/50s, long before MacCallum, Rader and Gerard made the current type popular.
Not much of an investment so I might just buy one and see how I fare.

Cheers,
Ray
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sirloin

Ray200 wrote:
Hey Ray,

I swiched last week to rack pulls from the knee, for more rear chain work. When i use the other device, its in a hack style quad dominant way from the floor, i.e., holding the handles at the front and pulling up but slightly back. Dont think it would work with a regular trap bar, given that its not loaded at 4 points.

Ive used trap bars/hex bars in the past and didnt really like them tbh. For me it didnt feel natural, the handles where also a little too close for my lilely, i felt it less in my low back as you'd expect, been more in hips (in a bad way). Of course, opinion's vary from indivdual to the next. Many love them.

Best
Rob



Hi Rob,
Thanks for the info. I was wondering how the device you're using differed from a standard trap/hex bar. Very similar but the spacing of the load seems to offer a different "feel". Kinda curious. Like you I never liked the trap bar. I always had trouble balancing the thing--albeit, I used touch-and-go reps at the time and did my back in too. Never returned to them but I thought I'd see how others found the thing before I bought one. Big difference I've seen is the raised handles that many now sport. Not sure how this works as I'm fixated on a standard bar height of a 20kg plate radius (c.8 3/4") so it seems a strange addition. The trap bar you used--weighted at the corners--is almost identical to one I saw in a Hardgainer issue. Built in the 1940/50s, long before MacCallum, Rader and Gerard made the current type popular.
Not much of an investment so I might just buy one and see how I fare.

Cheers,
Ray


Yeah, its just hand spacing and how the weight is distributed that gives it the unique feel. Its basically just two farmers walk handles the gym owner had two metal strips made for to make it into a unit. I offered him ?500 for it, he declined lol.
I guess the higher handles have been put on today's models to accommodate the taller indivdual and/or to make it easier to lift from the ground for when preforming shrugs.
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Ray200



Yeah, its just hand spacing and how the weight is distributed that gives it the unique feel. Its basically just two farmers walk handles the gym owner had two metal strips made for to make it into a unit. I offered him ?500 for it, he declined lol.
I guess the higher handles have been put on today's models to accommodate the taller indivdual and/or to make it easier to lift from the ground for when preforming shrugs.


I'd need to try that. Plates on 4 corners as opposed to the 2 sides. Very retro, as I wrote in my last e-mail, as this design was used long before the so-called "Magic Circle" that was sold in Ironman and preceded the trap bar.
Must have been a good device if you're willing to spend 500GBPs on it. Only caveat I have with the trap bar is that the stance resembles the conventional deadlift, which I could never get the hang of.

Cheers,
Ray
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sirloin

Couldnt get on the viking press device today, so went with some benching. Lightend the load a little and upped the volume, worked up to 5 sets of 3 paused reps with 115kg/253lb. I like a thumbless shoulder width grip. Its amazing how much more volume you can get in with 5-10kg less weight lol.
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sirloin

Ray200 wrote:


Yeah, its just hand spacing and how the weight is distributed that gives it the unique feel. Its basically just two farmers walk handles the gym owner had two metal strips made for to make it into a unit. I offered him ?500 for it, he declined lol.
I guess the higher handles have been put on today's models to accommodate the taller indivdual and/or to make it easier to lift from the ground for when preforming shrugs.


I'd need to try that. Plates on 4 corners as opposed to the 2 sides. Very retro, as I wrote in my last e-mail, as this design was used long before the so-called "Magic Circle" that was sold in Ironman and preceded the trap bar.
Must have been a good device if you're willing to spend 500GBPs on it. Only caveat I have with the trap bar is that the stance resembles the conventional deadlift, which I could never get the hang of.

Cheers,
Ray


Think i recall hearing that name at some point (the magic circle). Come to think of it and speaking of retro, im seeing a lot of these older / odd lifts coming back into vogue again, both in the gym and online, things like Jefferson squats, Jefferson rack pulls, Hack / behind the back deadlifts, The big Z press, Hatfield lunge, Zerchers off the floor etc.
Yeah, i tried 300, then 4 and went in with a final offer of 500, but the owner wasnt for selling lol. Would've been great for my garage, ill probably just get my own and get the metal strips made to make them a unit.

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hit4me

Florida, USA

sirloin wrote:
Couldnt get on the viking press device today, so went with some benching. Lightend the load a little and upped the volume, worked up to 5 sets of 3 paused reps with 115kg/253lb. I like a thumbless shoulder width grip. Its amazing how much more volume you can get in with 5-10kg less weight lol.


please use a spotter when going thumbless, years ago I saw a fella almost lose his life when the bar rolled off his hands

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sirloin

hit4me wrote:
sirloin wrote:
Couldnt get on the viking press device today, so went with some benching. Lightend the load a little and upped the volume, worked up to 5 sets of 3 paused reps with 115kg/253lb. I like a thumbless shoulder width grip. Its amazing how much more volume you can get in with 5-10kg less weight lol.

please use a spotter when going thumbless, years ago I saw a fella almost lose his life when the bar rolled off his hands



Thanks mate. Yeah i couldnt get on the self spotting bench today. I actually dont like having a spotter over me, find it very off putting. Ive used a thumbless grip safely for 20 plus years now, I take my time to set up properly, full focus, and always bench using weights i know u can comfortably get for reps (paused reps at that, not touch n go).

cheers
Rob
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sirloin

Had to take 3 days off this week due to having the cold, but back in h
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sirloin

sirloin wrote:
Had to take 3 days off this week due to having the cold, but back in h


Dont know what happened in that last post. Anyway, have started RDLing from the floor with no back issues, and with more weight, something ive not been able to do in years. 3RM bench has gone up 5kg in the last two weeks. Going to take the next 3 days off (bar for some mobility work at home). Going to carry on with a focus on these two lifts into the new year, after which i look to focus on two different lifts..yoke presses and farmers walks.

Happy holidays:)
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hit4me

Florida, USA

sirloin wrote:
sirloin wrote:
Had to take 3 days off this week due to having the cold, but back in h

Dont know what happened in that last post. Anyway, have started RDLing from the floor with no back issues, and with more weight, something ive not been able to do in years. 3RM bench has gone up 5kg in the last two weeks. Going to take the next 3 days off (bar for some mobility work at home). Going to carry on with a focus on these two lifts into the new year, after which i look to focus on two different lifts..yoke presses and farmers walks.

Happy holidays:)


good job buddy and a Merry Christmas to you and your family

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sirloin

hit4me wrote:
sirloin wrote:
sirloin wrote:
Had to take 3 days off this week due to having the cold, but back in h

Dont know what happened in that last post. Anyway, have started RDLing from the floor with no back issues, and with more weight, something ive not been able to do in years. 3RM bench has gone up 5kg in the last two weeks. Going to take the next 3 days off (bar for some mobility work at home). Going to carry on with a focus on these two lifts into the new year, after which i look to focus on two different lifts..yoke presses and farmers walks.

Happy holidays:)

good job buddy and a Merry Christmas to you and your family



Thanks bud, and the same to your good self
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sirloin

Training has gone great this week, on Tuesday i hit a 500lb RDL of the floor on Tuesday, had been watching videos of Brain Shaws wide stance technique (not sumo), which suits me as a taller guy, its made a vast improvement. Finnished that workout with 400lb prowler pushes.

Thursday was benches, working up to 2 sets of 3 with 275lb, and strict overhead presses.

Tomorrow will be some GPP, super yoke, farmers walks with 220lb per hand and a progressively heavier prowler push circut...not looking forward to the latter.

Diet wise, i stayed fairly strict on my diet over the holidays, though have been eating more on the rest day plus sleeping more. Feeling good!

Happy new year to all, may the gainzzz be with you:)
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sirloin

Pull day today with the sis-in-law

Went with RDL's, worked up to 7 sets of 3 with 180kg, SIL did the same with 80kg, then we went with lever style pulldowns, 3 sets of 10, then Seated cable rows, 3 sets of 10 and finally weighted reverse hypers and timed dead hangs. No direct biceps work, we both hate training them. Saturday will be a bench focus, shooting for a furthur 2.5kg -
possibly 5kg depending on how i feel.
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sirloin

80kg is an easy weight for her, her fibro had flaired up over the hols, its her first workout back, so just took it easier.
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sirloin

We didnt like this lever style pulldown / row, felt very unnatural
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sirloin

Strapping up for my final / 7th set. I prefer a thumbless grip here too, makes me pull the bar back into myself.
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