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  1. asooneyeonig

    Training Protocol for next cycle-need fresh ideas

    PHAT
  2. asooneyeonig

    HELP ME PICK MY NEW PROGRAM!

    kingpin is the first version i did. i had to deload for 1 week part way through due to not enough food or sleep. i have run it with my own needs for accessory work several times since then without any deloads. i thought the coan/phillipi program was way harder to complete.
  3. asooneyeonig

    Push Pull Legs(proposed) - am I doing it right?

    you say this, "My goal is to be in the best shape possible for my vac next year." define what you mean by best shape. the more specific you can be the better. as in, do not just say to look better as that is subjective. say something like, reach a certain dress size, shed x amount of weight...
  4. asooneyeonig

    Critique my deficit deadlift

    your legs and upper back are weak. get those stronger. strong quads allow for a low hip starting position on the pull. strong hamstrings allow for a more neutral back. i know many will disagree, but here is the logic i used behind that. the body will find the path of least resistance. it...
  5. asooneyeonig

    Farmers Walk

    galvanized pipe, 10ft, cut in half. got some long bolts and attached 1" x 10" pipe. got some rubber pipe connectors and cut them in half, 1 for each implement. used those as the stopper for the weight. cost me 30 bucks. i have loaded 100's out to the ends and it handles the weight. now it takes...
  6. asooneyeonig

    HELP ME PICK MY NEW PROGRAM!

    did you get one of the cube books? i have 2 of them and 2 friends that got training from lilly and no where that i can remember is there 12 exercises a day. the base plan is the main lift with 3-4 accessory lifts. i ran it at 41 years old with no supplementation and i made it through multiple...
  7. asooneyeonig

    Need a new program

    Sheiko is a highly specialized program meant power lifters with great work and recovery capacity. Most power lifters don't even run it.
  8. asooneyeonig

    Squats Every Leg Day?

    I would stop doing a body part split and do a power lifting program. One on which you have a deadlift day, bench day, and a squat day. Then you don't have to worry about this question.
  9. asooneyeonig

    PHAT for a "Cut" or other program?

    no need to change your program, just change your diet. if you feel you must change the program, just add in some conditioning.
  10. asooneyeonig

    need some suggestions!

    PHAT program.
  11. asooneyeonig

    cutting while maintaining gains workout prep to summer

    no need to change the workout, especially if you do not want to lose any size or strength gains. i would make some changes to calories. drop those carbs down way low and up the fat to compensate. it will take a few weeks to get your body to adjust. you will feel foggy during that time frame...
  12. asooneyeonig

    Gym Footwear

    i wear chucks, O shoes, or running shoes depending on what i am doing. i am also a highland games competitor and wear chucks, shotput shoes, and soccer cleats. each shoe has its purpose.
  13. asooneyeonig

    Solo or with a partner?

    i do both depending on the day of the week. i also train at 2 different gyms and have a home gym.
  14. asooneyeonig

    squatting and bad knees

    I am 41 and i have a bad knee. yay, i am one of those. squatting several times a week helps my knee. it is when i don't squat that my knee hurts. i have also added nearly 100lbs to my squat since my injury so there is hope.
  15. asooneyeonig

    squatting and bad knees

    you can squat with bad knees still. squats should help them feel better, in most instances. first, start to box squat. really push the hips back and go hi. as you start to ingrain this new movement pattern you can add weight and go lower. over time you can even start squatting without the box...
  16. asooneyeonig

    Need a new program

    maybe i am biased, but you want to cut and you weigh 165lbs..... how tall are you? what is your current BF measurement?
  17. asooneyeonig

    new meet experience

    Did another meet today. Number 11 that I have attended. I did something different this one though. I sat on the other side of the table, I judged. It was muuuuch harder than I thought. Especially squat. For those that think they can tell from a video if it is high or low, it's not so easy. I...
  18. asooneyeonig

    40 yard dash and leg day

    To add to my earlier reference of Olympic lifts, it is my belief that most people just do not need to do the full ROM lift. Pulling from blocks or hang position is fine. Catching in the power position can help out people that have issues with ATG squats as well. You can always add more ROM...
  19. asooneyeonig

    Another lower back question

    Stretch your groin and hip flexors
  20. asooneyeonig

    Keeping focused

    Get a goal and train for it. Rinse and repeat.
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