(09-22-2018, 12:01 AM)ebado Wrote: Exercise selection looks good to me. Good job starting out on tier 1 as recommended. My advice is to make sure you're really firing on all cylinders and getting the most out of each and every set before moving up in volume tier. As an experienced DC trainer, you might be able to generate enough intensity to milk tier 1 for a while!

(09-22-2018, 03:22 AM)Scott Stevenson Wrote: Henke,

You're welcome!

I'd take a closer look at how you're coupling Thigh Loading set exercises.

Sommersault squats are done on a smith machine (not BB), so you'd want to do smith front squats very possibly that day.

If you're doing DB sissy squats, I'd also do DB ham curls that day as well.

I'd not do unilateral (standing) hamstring curls as a loading set, unless you are sure you'll put them at the end of the Loading sets and are maybe intentionally doing them this way b/c your'e got a substantial hamstring (left-right) imbalance.

-S

(09-22-2018, 07:15 PM)henke_prytz Wrote: Thank you for your input Scott. I def see what you're saying. The biggest reason for my choice of exercises is due to a very crappy selection of equipment (my gym doesn't have a smith machine only a "freedom rack").

So I was planning on doing the Sommersaults with a BB since I saw that being done (video showed very light weight though) but I am open for other ideas maybe some Anderson squats here but that might not be a "quad" movement.

And regarding the standing ham curls I might switch them for fetal curls instead if that would be a better option because I don't really have substantial imbalance so I'll go for something more compound, thanks. Thank you so much for the input and it has already been taken on board

(09-23-2018, 02:00 AM)Scott Stevenson Wrote: You're welcome!

You could change your foot position substantially on the leg press for a variation there.

I'd pick up a hip squat belt from ironmind.com, which will give you a load of other exercise options, including lap squats.

You could do a leg press and then use a SLDL as your ham isolation exercise, maybe with DB's. (This is typically easy to add in as the DB's will be heavy and not in use, so you'd not even need to drag them over to the L. press)

If this is the freedom rack you mean, it's a great piece of equipment, IMO: Star Trac Max Rack | Star Trac

-S

(09-23-2018, 06:03 AM)henke_prytz Wrote: I have been looking at the lap squats as a really good option. I will have to look into getting one of those belts!!! Could you use a dip belt and hook two carbiners to either side of the belt where the chain attaches and attach some straps to it that way??? I might have to try that For now, though I may have to go with the leg press option you're referring to. I'm afraid the db STLD are not really an option due to my gym has db's that go up to 32,5 kg. I will keep these comments and ideas in the back of my mind for when I move on to a more equipped gym and can program things exactly how I want to.

Quote:And yes that is the exact model we have. I have honestly had a bit of a hard time making a good use of it. The gym doesn't have a rack or a smith only this. So I have had to become very clever in what exercises to do and how to do them. Now after 2 years I have learned to appreciate this machine but it's still not free weights haha.

Again thank you so much for the input and I will def make the changes suggested.

(09-24-2018, 09:53 AM)Scott Stevenson Wrote: I'd not try to use a dip belt for lap squats - the bar needs to be as high on the thighs as possible and some dip belts aren't made to handle that much weight. Also, you'll need large mouth carabiners that will fill around a bar, ideally.

You could use BB SLDL.


You're welcome!

You can put a barbell in the frame the freedom rack and use both a free free bar and the bar on runners, even if you wanted to load two bars, lets say to do a OH press and a CG row for Loading sets. (Or you could just use the rack and leave the guided bar racked and out of the way on the opposite side of the rack.)

You might even be able to set the safeties in place an do squats on one end and use a free bar on the other side to do SLDL's, with the bar starting from a racked position off the floor (below the safeties).

-S