Nice Squats and i like the paused cgbp.

Can you please explain what the FST stands for Ollie? Am interested as you seem to use it a lot...

Yeah, it's just something I'm trying for 8 weeks or so; "fascia stretch training".

The idea is that you create a massive pump by performing 7 sets of 10 reps with 30 second rests (needn't necessarily be 7 but it seems to work), thereby creating microtears by stretching the muscle fascia. Seem to be growing well off it at the moment!

Hmm. Now that does sound interesting.... do you need to combine it in a particular way with other exercises or can you just slot it in?

ollie wrote:Yeah, it's just something I'm trying for 8 weeks or so; "fascia stretch training".

The idea is that you create a massive pump by performing 7 sets of 10 reps with 30 second rests (needn't necessarily be 7 but it seems to work), thereby creating microtears by stretching the muscle fascia. Seem to be growing well off it at the moment!

Is this proven?

I understand what it's attempting to do. The tears in the fascia will always happen. Maybe this just does it more... or maybe it just feels like it does cos it pumps you full of lactic acid. And the area worked may take longer to recover and thus give the appearance of being bigger as it's swollen from the tears??

I dunno. I'm just thinking out loud.

Is it a new thing?

health4ni wrote:

ollie wrote:Yeah, it's just something I'm trying for 8 weeks or so; "fascia stretch training".

The idea is that you create a massive pump by performing 7 sets of 10 reps with 30 second rests (needn't necessarily be 7 but it seems to work), thereby creating microtears by stretching the muscle fascia. Seem to be growing well off it at the moment!

Is this proven?

I understand what it's attempting to do. The tears in the fascia will always happen. Maybe this just does it more... or maybe it just feels like it does cos it pumps you full of lactic acid. And the area worked may take longer to recover and thus give the appearance of being bigger as it's swollen from the tears??

I dunno. I'm just thinking out loud.

Is it a new thing?

Just sounds like an approach to increase sarcoplasmic hypertrophy to me? Doubt it will put on much actual muscle tissue but basically increase all the other 'shit' in there lol, which is good thing if you want maximum size. I could be wrong though..

ash fletcher wrote:

health4ni wrote:

ollie wrote:Yeah, it's just something I'm trying for 8 weeks or so; "fascia stretch training".

The idea is that you create a massive pump by performing 7 sets of 10 reps with 30 second rests (needn't necessarily be 7 but it seems to work), thereby creating microtears by stretching the muscle fascia. Seem to be growing well off it at the moment!

Is this proven?

I understand what it's attempting to do. The tears in the fascia will always happen. Maybe this just does it more... or maybe it just feels like it does cos it pumps you full of lactic acid. And the area worked may take longer to recover and thus give the appearance of being bigger as it's swollen from the tears??

I dunno. I'm just thinking out loud.

Is it a new thing?

Just sounds like an approach to increase sarcoplasmic hypertrophy to me? Doubt it will put on much actual muscle tissue but basically increase all the other 'shit' in there lol, which is good thing if you want maximum size. I could be wrong though..

As Pavel would say 'non functional growth' Ideal for BB homo types.

Probably, but growth is growth.

Monday 9 February - Back

Notes:

Didn't do any FST sets tonight, because I was completely spent by the end of the session!

Deads felt really good and I'd like to hit 4x5 at 200kg. That would be sweet. Not quite there today and sometimes feel like I've hit the ceiling with my deads but I'll push on and try to get there.

BORs were much better than last week, but chins were where the biggest gains were to be had. Pleased with those, especially after everything else

Movements:
120s rest between sets for deads/90s otherwise / 30s rest between FST sets

Deadlift - 1-1-X-1:
140kg x 5 / 180kg x 5 / 200kg x 5 / 200kg x 5 / 200kg x 4 / 190kg x 5

Bent over row - 2-0-X-Hold:
80kg x 10 / 90kg x 10 / 100kg x 10 / 105kg x 8 / 110kg x 6 / 110kg x 5 / 80kg x 10

T-bar row (chest supported) - 3-0-X-1:
+60kg x 10 / +70kg x 8 / +70kg x 8 / +70kg x 8

Wide grip chin - 3-0-1-0:
BW x 12 / +10kg x 8 / +10kg x 7 / BW x 9

Rack chin - 3-0-X-1:
BW x 12 / BW x 11 / BW x 9 + 5 + 2

PWO cardio - x-trainer:
20 minutes @ 150bpm

strong session, deadlifts lookin good

Sweets Deads Ollie, any tips on higher reps at higher weights? Past 200 i hate doing more than a couple as i find even if i stop, stand up and reset, it doesnt feel right.

Deadlifting Machine Ollie!

Thanks boiz

Marks1972 wrote:Sweets Deads Ollie, any tips on higher reps at higher weights? Past 200 i hate doing more than a couple as i find even if i stop, stand up and reset, it doesnt feel right.

I always find the first rep and obviously the last rep by far the hardest. 2-4 are all very quick off the floor - I think the key is to focus on leg drive for the latter reps, as it's too easy to start putting too much strain on the lower back by not bending the knees enough. It's that and total grit, I often think I'm pushing it too hard on them but it hasn't killed me yet.

Very nice deads. I'm going to have to get back in the groove again or i'll have skinny boys like you pulling more than me.

DLs Great stuff Ollie!

Tuesday 10 February -Shoulders & Biceps

Notes:

Very rushed session last night as I had to run to the gym and get back home and shower before cinema. Didn't even have time to hit my biceps but I'm not worried what with a dedicated day and my back session on Monday. Could probably do with the rest actually.

Did some rest pause DB pressing which was silly because the set-ups take so much out of you.

Good strong stuff throughout, I was especially pleased with military pressing after everything else and having not done them for so long.

Missing the hammer strength machine we had at David Lloyd though. I really rated it for shoulders

Got this all done in about 35 minutes!

Movements:
60-75s rest between sets / 30s rest between FST sets

Seated DB shoulder press - 3-0-1-0:
24kg x 10 / 30kg x 10 / 32kg x 8 / 34kg x 6 / 34kg x 6 + 3 + 1 / 28kg x 9

A1: Standing DB lateral raise - 1-0-X-1:
18kg x 12 / 20kg x 10 / 20kg x 10 / 20kg x 9

A2: Seated DB lateral raise - 2-0-X-1:
12kg x 10 / 12kg x 10 / 14kg x 8

Laying rear DB raise - 2-0-X-1:
10kg x 10 / 10kg x 10 / 10kg x 10 / 10kg x 8

Military press - 2-0-X-0
Bar x 15 / 60kg x 8 / 65kg x 7 / 70kg x 5

Nice lat raises there Ollie.

I'm absolutely looooooooving your deads Ollie! And the Military Press is none too shabby either.

GymBunny wrote:I'm absolutely looooooooving your deads Ollie! And the Military Press is none too shabby either.

Ditto on the military press, that's good going (I assume you're doing them standing?), especially at the end of a session. I've just added them back in as I think they're a good challenge for the core as well, much like front squats; I'm hoping to see quite quick progression as my gimpy left side improves.