...I added a day to my program where i train my just my core specifically after reading Entrophy's response to that hernia thread (goes to show how silly i was to throw down with the Eman.) -all my lifts have gotten easier -i feel more explosive in my jkd work-outs -my breathing feels stronger (i'm not sure if this is accurate or just when i breath i feel the now developed ab muscles as i breath) So in terms of strength here it is Pull-dumbell powercleans, dumbell rows, dumbell curls, resistance band deadlifts (anyone have any suitable alternatives i'm willing to listen,i train in my studio apartment and don't have a barbell) Core- saxon bends, sidelifts, one arm dumbell side bend, and experimenting with various rotation and twisting movements with the resistance band, shouldering of sandbag Legs- lunges, sandbag squat, attempting to do pistols, getting closer to gettting it Push-dumbell bench, overhead dumbell press, tate press (just added) This takes me 8-10 days to fin this cycle, with various JKD, tabbatta work-outs thrown in here and there. I have an airdyne that i go on for several minutes (just building up) after each strength work-out. To think i never trained the core and thought the abs were just the box in front. I am back up to 276lbs at 5'10. My bodyfat is hard to measure because my waist has espanded due ot the core training so now i just guesstimate by lookiing at how fat my face is but hopefuly i'll post a pic in the next couple of months. I haven't quite given up HIT style altogether because it is kind of a lazy's mans way of staying big (for example i'll pause with the sandbag for 10 seconds sometimes just to light up my legs), and i'm a bit of a lazy bastard at times. But for the most part its compound now all the way and my performance has improved tremendously. I learn alot here on sherdog and am grateful for everyones input.