Interested to hear how your training and nutrition have developed over the last 25 years towards becoming Bigger, Stronger and Leaner.
[quote]yolo84 wrote:
Interested to hear how your training and nutrition have developed over the last 25 years towards becoming Bigger, Stronger and Leaner. [/quote]
I’d be curious as well. One of our more experienced members, who’s been a powerlifter, bodybuilder, and all around decent guy, even when he disagrees with you 
S
Yes good call.I’m curious also.
bluecollar ranks up there with bwhitwell! both awesome posters
[quote]jppage wrote:
Yes good call.I’m curious also. [/quote]
…Waitin’ for the tr8n to roll in…
Would be interested as well.
Would be interested as well.
[quote]UtahLama wrote:
Would be interested as well.[/quote]
x 2
When I saw this thread today the first thing I thought about was all the great lifters, workout partners, and friends that have helped me along over the years. It has been a blast and I owe them all a debt of gratitude.
I started training in the spring of 1987 @ 23-1/2 years old. Although there were differences between bodybuilders and powerlifters where contest preparation was concerned, much of the routine training was similar. We often trained together, and I learned a great deal about training and diet during this period. Starting at 160 it became painfully obvious that I wouldn’t have the opportunity to compete as a bodybuilder for many years, if ever. (there were fewer contests to begin with and no tested organizations at all) The problem as I saw it was ‘how does a lifter stay goal directed when the long term goal was many years away’ I knew several bodybuilders that used powerlifting competitions during their ‘offseason’ periods to maintain tangible training goals. I was introduced to ‘periodization’ training and have used it in some form to guide me ever since. I alternated 18-30 month periods were I carried 10-15% over my known lean weight and would usually compete in two or three meets, with 5-14 month periods were I would lean out over the course of several months and spend the summer in ‘beach ready’ condition. There were a couple of occasions when I ran the lean period through the winter and following summer but that was rare. While participating in powerlifting I included more volume and isolation movements than conventional PLs did and during lean periods I often worked a lower rep range than other BBs did. I did manage two small time bodybuilding shows in the early 90s; there were only two weight classes (over and under 175) and I was the only guy over 175 with any wheels. I also road in 50 mile bike rallies, ran an occasional 5k or obstacle race, and other odd events during my lean periods. I build my programs like this…
Warm-Up: I do; and have always done a minimum of 20 minutes on an elliptical, stairmaster, or glider prior to training. I never do more than 30. During surplus periods I substitute a 10-12 minute mile on the treadmill at least once ever other week, during restricted periods I do it weekly. I usually leave a puddle under the station. I follow that with 8-12 minutes of dynamic stretches.
Explosive: In every routine I either jump, do modest power-cleans, or both. I used to do a variety of jumps but I mostly do just do box jumps now.
Training: I’ve never met a split I didn’t like, but Chest & Tricep, Back & Bicep, Leg, and Shoulder is probably my favorite. Over the course of the last decade I have also received good results with Shoulder & Vertical Back, & Bicep, Leg, Chest & Horizontal Back, & Tricep. I have never trained less than four days a week and five is my norm. My weight training usually lasts 90 minutes and I have some Leg days that are two hours. The main movements are usually trained in the 4-6 rep range and I frequently take sets to failure. Secondary or assistance movements are usually trained in the 8-20 range, but I occasionally go well beyond 20. I sprinkle drop sets, peak contraction, super-sets, complexes, rest-pause, window makers, etc. throughout the routines. I usually do a few sets of abs a couple of times of week during surplus, more so when lean. Calves are done on leg day and at least one other day per week.
Conditioning: I like it all…sprints, bell swings, sledge hammer, loaded carries, bag flips, medicine ball work, etc. More while lean or working toward that ends.
I haven’t competed as powerlifter since 2006 so I don’t work the extreme top end much anymore or deadlift from the ground very often. Since I turned 45 I limit my weight gain to 10% over my lean weight. Otherwise I approach each session like it’s the most important one I am ever going to have.
I will make another post discussing nutrition.
Man it’s really encouraging to hear you didn’t even get started until 23. I’m constantly regretting not discovering powerlifting sooner.
[quote]csulli wrote:
Man it’s really encouraging to hear you didn’t even get started until 23. I’m constantly regretting not discovering powerlifting sooner.[/quote]
Same here. I didnt get started in PL until about 2 years ago. Before that, my workouts were a joke.
Awesome stuff BlueCollar. Thank you for the info.
thanks for the response.
out of interest
- what were your best PL lifts?
- where did you hear the “3lbs per inch” rule that you often mention?
- what if any injuries have you encountered over the years and what would you advise people in terms of longevity (specific warm ups, exercises to avoid, etc)?
- what were your preferred exercises for each bodypart?
- how did you deal with weak points from both a strength and physique perspective?
- why did you choose to stay natural? what are your thoughts on steroids?
thank you
[quote]yolo84 wrote:
@BCT
thanks for the response.
out of interest
- what were your best PL lifts?
- where did you hear the “3lbs per inch” rule that you often mention?
- what if any injuries have you encountered over the years and what would you advise people in terms of longevity (specific warm ups, exercises to avoid, etc)?
- what were your preferred exercises for each bodypart?
- how did you deal with weak points from both a strength and physique perspective?
- why did you choose to stay natural? what are your thoughts on steroids?
thank you
[/quote]
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All 1989/1990 single ply suit/shirt, IPF style
Squat: 623@196 / 655@216 / 672@224
Bench: 341@196 / 352@216
Deadlift: 606@198 / 623@216 / 639@224 -
That ratio was in an study I read that compiled/compared the stats on previous natural lifters (similar to C. Butt) see pic below
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In Feb. 2006 I had a L2/L3 strain/tear that took 14 months to full-rehab… In Aug. 2009 I had a full rupture of the bicep tendon at the shoulder, had the re-attachment surgery in early Sep. and was two years to the month before I matched my pre-injury flat d.bell 10RM. The only movements I avoid are bench dips and preacher curls since the shoulder surgery and behind the neck pulls and presses.
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IMO…development takes more than any single station; however I like the squat (in all it’s forms) and straight-leg deadlifts for legs. I prefer d.bell for all pressing movements w/the exception of tricep and believe rack-pulls/deadlifts and all forms/methods of rowing work the back the best. Of course delt raises and islolation movements for arms are required.
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From a physique I was certain to include work that hit all the bodyparts. If I wasn’t working the specific part directly in the current routine I made sure it was a priority in the next one. From a strength perspective I am always working both ends of the rep range. When my ‘top-end’ begins to plateau I would drop to 80-85% of 1RM and start working max. rep sets…when I was able to add 4-6 reps there I regulary had a increase at the top end. I also had good luck with extending the ROM (exp. deficit deadlifts, benching/rowing with a camber bar, etc.)
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I recognized early on that this would be a hobby not a living. I am very happy with my decision. If I knew an athlete on the border of D1 potential or a person with a chance to make a living from modeling, etc. it might be a difficult decision to make.
[quote]BlueCollarTr8n wrote:
[quote]yolo84 wrote:
@BCT
thanks for the response.
out of interest
- what were your best PL lifts?
- where did you hear the “3lbs per inch” rule that you often mention?
- what if any injuries have you encountered over the years and what would you advise people in terms of longevity (specific warm ups, exercises to avoid, etc)?
- what were your preferred exercises for each bodypart?
- how did you deal with weak points from both a strength and physique perspective?
- why did you choose to stay natural? what are your thoughts on steroids?
thank you
[/quote]
-
All 1989/1990 single ply suit/shirt, IPF style
Squat: 623@196 / 655@216 / 672@224
Bench: 341@196 / 352@216
Deadlift: 606@198 / 623@216 / 639@224 -
I recognized early on that this would be a hobby not a living. I am very happy with my decision. If I knew an athlete on the border of D1 potential or a person with a chance to make a living from modeling, etc. it might be a difficult decision to make.
[/quote] -
Impressive
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Very true
Reference:
The Weider System Of Bodybuilding (1983 Joe Weider/Bill Reynolds)
Total Nutrition: The Only Guide You’ll Ever Need (1995 Victor Herbert/Genell J. Subak-Sharpe)
The Ultimate Training System-Periodization Breakthrough (1996 Steven Fleck/William Kraemer)
Bodyopus (1996 Dan Duchaine)
The Isocalorie ‘No Diet’ Fat Burning Handbook (1996 NEXT Nutrition/Duchaine/Poliquin, etc)
High Performance Sports Conditioning (2001 Bill Foran)
[quote]BlueCollarTr8n wrote:
Reference:
The Weider System Of Bodybuilding (1983 Joe Weider/Bill Reynolds)
Total Nutrition: The Only Guide You’ll Ever Need (1995 Victor Herbert/Genell J. Subak-Sharpe)
The Ultimate Training System-Periodization Breakthrough (1996 Steven Fleck/William Kraemer)
Bodyopus (1996 Dan Duchaine)
The Isocalorie ‘No Diet’ Fat Burning Handbook (1996 NEXT Nutrition/Duchaine/Poliquin, etc)
High Performance Sports Conditioning (2001 Bill Foran)
[/quote]
Duchaine was great.
Awesome thanks man.
You are inspiring.
If you are ever in Houston would love to sit over a plate of brisket and bullshit with you.
[quote]Derek542 wrote:
Awesome thanks man.
You are inspiring.
If you are ever in Houston would love to sit over a plate of brisket and bullshit with you. [/quote]
I don’t get out of the office much, but we have shipped ‘bookoo’ materials to Freeport and Port Arthur recently…it could happen.
[quote]UtahLama wrote:
[quote]BlueCollarTr8n wrote:
Reference:
The Weider System Of Bodybuilding (1983 Joe Weider/Bill Reynolds)
Total Nutrition: The Only Guide You’ll Ever Need (1995 Victor Herbert/Genell J. Subak-Sharpe)
The Ultimate Training System-Periodization Breakthrough (1996 Steven Fleck/William Kraemer)
Bodyopus (1996 Dan Duchaine)
The Isocalorie ‘No Diet’ Fat Burning Handbook (1996 NEXT Nutrition/Duchaine/Poliquin, etc)
High Performance Sports Conditioning (2001 Bill Foran)
[/quote]
Duchaine was great.[/quote]
He was the first person I read that could explain various approaches to dieting and the advantages / disadvantages of each, without sounding like he was selling something. It was a big turning point for me.