What are all of PM's competitive athletes working on this offseason.

[Dusty Hanshaw]

With all of the great athlete's here at PM I am curious what each of you are working to improve on this offseason? The question came to mind while i was reading b-boy's thread and i began to think of how good he already is, what i assume he weighs, and what he feels he needed to improve on after last years Nats.

For me I have a lot that needs improvement but the glaring weakness' include my hamstrings and abs. The abs were an easy fix because due to my hernia they hadn't been trained in over a year. Now they are getting back to where they used to be. My hams on the other hand took some work but as always Dante was able to come up with a training plan that has worked wonders. I credit most of my hamstring improvement thus far to the Nebula linear glute/ham bench that Dante is trying to kill me with.

So what are you working on and what has helped the most in the gym to make these improvements?

 

[tenny]

the usual more mass and back thickness

 

[PHIL HERNON]

D

I have one of those machines......they used to be called the Yessis ham glute raise.......you want a shock for the hams? Remove that metal platform that yout feet hit flush with.....you have not felt the hamsrtings yet trust me.

 

[Mr.G]

Man, thats a nice piece Dusty, I wish I had that. I am 3 weeks into my off season & I'm stating to feel strong again & the knives that where stuck in my elbows are gone. I'm throwing deads into my back day for lower back development & my tris need to come up so I set a separate day for arms in my split.

 

[Shelby]

I have one of those machines......they used to be called the Yessis ham glute raise.......you want a shock for the hams? Remove that metal platform that yout feet hit flush with.....you have not felt the hamsrtings yet trust me.

Another way to make that machine a bitch is to raise the back (stick boards or plates under the back part of the machine so you're on a downward angle).
I used to do those a lot when I was powerlifting. Also add resistance w/ plates, bands, etc.

 

[Phidias]

I am curious what each of you are working to improve on this offseason?

Money.

 

[joshbarnett]

dusty-we are going to have one at our new club in scottsdale...

 

[Loch Ness]

With all of the great athlete's here at PM I am curious what each of you are working to improve on this offseason? The question came to mind while i was reading b-boy's thread and i began to think of how good he already is, what i assume he weighs, and what he feels he needed to improve on after last years Nats.

For me I have a lot that needs improvement but the glaring weakness' include my hamstrings and abs. The abs were an easy fix because due to my hernia they hadn't been trained in over a year. Now they are getting back to where they used to be. My hams on the other hand took some work but as always Dante was able to come up with a training plan that has worked wonders. I credit most of my hamstring improvement thus far to the Nebula linear glute/ham bench that Dante is trying to kill me with.

So what are you working on and what has helped the most in the gym to make these improvements?

God I hate that machine, but I never get a pump from anything else like I get from using that. Where is you knee placement? On the pads, slightly behind or in front of?

 

[b-boy]

good thread right here!

I need to improve so much i don't even know where to start! my main goal has been leg size and thickness, and hamstrings although i have weird gentically shaped hamstrings (they are like little knots of muscle instead of the long thick muscle) so there isn't much in can do in the way of hamstrings so i just wanna get as much fat off them as possible before nationals. triceps were a focus point this offseason also, i really liked the FST-7 training for triceps as it really helped me get a massive pump then i extreme stretched the shit out of them.

 

[MAINEVENT]

Of course everything....we're a f**ked up bunch.

Mostly though chest, back width and thickness, quad sweep and hamstring thickness..

Seriously, some of you guys do not realize how good you have it in your gyms. The equipment you guys have makes me want to cry.

 

[chris250]

Hams is my main thing

Everything else is the rest of what I want to bring up...

 

[b-boy]

Of course everything....we're a f**ked up bunch.

Mostly though chest, back width and thickness, quad sweep and hamstring thickness..

Seriously, some of you guys do not realize how good you have it in your gyms. The equipment you guys have makes me want to cry.

man so true, i have seen stuff that shelby has posted and pics of phils gym and these guys got it so damn good, i just make due with what i can

 

[Alex A]

For me... size all over.. I remember talking to Albert beckles in the gym a while back and he asked me...

" alex... what do you think you need to work on?" I said... more sweep and size in my quads, shoulder thickness, rear delts...

He said...." bring up everything equallly". More of everything... all quality gains..

For me, i need to bring up a lot..

I have been slacking in the sense that I train alone and trying to stay too tight, and have been having pretty clean off seasons.. I know that has been holding me back.. no excuses.. its what i have chosen to do.. but time for a change...

Well, i have 2 kids now... Met that goal ......and i want to put some size on. I can step it up in the off season . Nothing crazy because i dont ever think i will be a huge guy at 5'4"...

I just want more of everything... but quality gains. Im willing to take my time and do it right.. I dont want to gain 40lbs to keep 5lbs...

If i can put on 5lbs of lean muscle and go up maybe 25lbs this off season.. I think i would be happy..

 

[MAINEVENT]

man so true, i have seen stuff that shelby has posted and pics of phils gym and these guys got it so damn good, i just make due with what i can

Im not complaining because overall our gym is good to us....but we have:
1 good leg press,
a home-gym hack squat,
home-gym standing calf press,
dumbbells only go up to 105lbs,
a couple hammer strength pieces
a cable pulley system.....thats pretty much it.

 

[Dusty Hanshaw]

Of course everything....we're a f**ked up bunch.

Mostly though chest, back width and thickness, quad sweep and hamstring thickness..

Seriously, some of you guys do not realize how good you have it in your gyms. The equipment you guys have makes me want to cry.

Not to add insult to injury here Main but the gym where I do my leg training has EVERYTHING!!! Just two weeks ago he brought in a Nebula Inverted Leg Press after i was giving him shit that he didn't have one. I have never trained in a gym that had more equipment and where I train for FREE.

The place is called Freedom Fitness in Cave Creek.

On top of that Josh is bringing yet another great gym to my area in early 2010

 

[SABAGOY]

I am just focusing on gaining more size...once I have put on some much needed muscle for my height i can then start the fine tuning and picking out body parts that are truly holding me back.

Dusty...would love to see another youtube video of you using the glute/ham bench.

 

[betito]

Meeen, I´ve trained at home some years and had so little equipment that I developed crazy exercise imagination... seeing whta some people have is amazing (specialy the gims that open 24 hours make me want to cry, I´d love to have one here)

 

[betito]

I´ve bee trying to improve quads, I´m "kinda" doing it getting crazy with squat form and stretching, I do them this way:
a)Very deep reps
b)I go up only 2/3 to keep constant tension
c)Slow negative (not crazy slow)
(Basicaly Ronnie style but with a slow negative and without the bounce at the bottom)
After that I stretch the living shit out of my quads, specialy the outter sweep, I also do a glute, teardrop and abductor extreme stretch to help in squat depth... that´s basicaly it

 

[Lenny]

My whole back side.

 

[pesty4077]

My goal is to eat more, but keeping track of foods and eating clean. I like to get my weight up to 230 and possibly compete at 208-212, next time. heavy basic movements and lots of good foods.