This was the first HIT workout.  Felt very weird but surprisingly fatigued.  If this does nothing else but maintain strength then I'll be happy.

Hammer Incline Press - w-upx20 then 4platesx20, 6 platesx7
Hammer Pullover - w-upx20 then 4 platesx20, 6 platesx9
These were done back to back and the reps suffered a bit.
Cable X-over - 45x21, 65x12
Seated Calves - 2platesx21, 4platesx11
Planks - 110lb platex50secsx40secs
Again back to back
Seesaw DB press - 60'sx10x10
Supermans - 2kg DB'sx20, 4kg DB'sx12
Plate Wrist Curls - 10kg platex11x10 each hand
Reverse Wrist Curls  - 45lbx20, 55lbsx12

20 minute stretch

That was interesting. This took less than 30 mins and I think it was rushed. I like the 2 top end sets though and the higher reps didn't aggravate my elbows at all.  The cable x-overs were in because I have  been getting some minor pectoral pain and I wanted a little direct pec work  in there.  Next time I will still superset but will take more rest so I can use bigger weights.

Nick

Comments

[pwrlftr220]

Nick-

Have you tried Dogg Crapp? It is high intensity, but I think it builds strength and muscle at the same time. I always get a lot of good size out of it when I do it in my "off" times.

-Rick

[Nick McKinless]

Thanks Rick. I'm in experimental mode right now. The idea is to stay strong but lose size overall. Getting down to something like 210 or less. Dogg Crapp is on the list!

Nick

[trigg]

Actually, Nick, I think you will probably do pretty well with a HIT blast.

One of the obvious drawbacks to a HIT routine is the actual lack of volume, meaning it can be difficult to get the stimulation necessary "per workout" for continued growth over time.

However, an experienced and intelligent trainer such as your self has a pretty good idea how to get the most from any given exercise or set or training session. Your ability to push yourself and self monitor your recovery, and adjust training to both, will likely mean you reap some pretty good benefits of your workouts, and the once problematic "lack of volume" will begin to work to its intended advantages.

[James]

Nick,

How do you find the hip belt squats compared to back squats in terms of weight used.

I know you are not emphasising the posterior chain just now but I noticed you said 10x300lbs hip belt squats were hard work and I know you are a strong bloke.

It made me think that hipbelt squats were tough going.

[Nick McKinless]

Hi James,

The Hip Belt Squats are tough. I believe the champion Powerlifter, Ricky Dale Crain, was doing a sets of 10-12 with 300lbs and he was squatting well over 700lbs in competition. They are a pure leg exercises. I have seen legit 400lb squatters struggle with 150lbs for 10 reps. They are a brilliant squat variation.

Nick