Conwict Workout Log/Vlog

Oh yeah, I’ve also been getting those “Dude, you’re a lot bigger than last time I saw you” comments from a few people. Good stuff.

I was going to stick to this program for 6 weeks, but I think maybe I’ll go all out, take 5 days off after this week, and start a lower frequency, higher volume per session program…something like CW’s original TBT, only using Max Recruitment parameters. My CNS is raring to go now…if I up my diet to 4000 cal per day on and off days, I bet I can get up to a reasonably lean 210 in 6 more weeks. I was 204 today. Then the idea would be to do a reasonable fat loss program for about 8-10 weeks and start the summer lean.

Here is what I wrote down earlier, in the aforementioned vein:

Day 1
30 MRT reps with 8-10rm
Narrow stance back squat
Wide-stance Romanian deadlift
45 1/4 row
Wide grip BBBP
Top half overhead press in rack
One-arm lat pulldown

Day 2 off

Day 3
45 MRT reps with 12-14rm
Dip
Close-grip pullup
Cable lateral raises
Front raises
Toes-in DL
Jump squat

Day 4 off

Day 5
60 MRT reps with 16-18rm
Front squat
Snatch grip DL
Flared DB BP
Supported one-arm DB row
Jump shrug
Reverse curl

Days 6 & 7 off

Day 8 start over

Here’s the outline for the rest of the week.

Tomorrow
AM
MRT 5, 3rm
Clean & front squat
Chins
DB floor press

PM
MRT 30, 20rm
Close-grip floor press
DB curl
Goblet jump squat

Day after Tmrw
AM
DB C&P, front squat, etc - as my usual day 3 workout
PM
MRT 25, 8rm
Zercher squat
Explosive plyo pushups
Something for biceps

Day 5
AM usual workout
PM 2x50 reps of leg extensions, supinated lat pulldowns, and decline skullcrushers

Day 6
AM
MRT 30, 12 rep max
Pistol squats
Reverse-grip BP
Chins
PM
2x50 lunges, close grip fat man pushups, and some curl variation

Then 5 days off with a huge number of calories consumed and a focus on sleep

Then the program I posted in the last post

So your bodybuilding.

Well I’ll be interested if this works. I’m no fan of Chad Waterbury and I think his physique sucks for a guy who claims to be such a great trainer. I don’t know of any respectable bodybuilder that trains like he stats, but I’m sure you’ll get some gains out of it. I hope I’m wrong of coarse and my apologies if I come off as being a dick. I’m just very skeptical of his training methods as an approach to bodybuiding.

Best of luck with this Conwict.

No problem, thanks for the support as well as the inquiry. Never hurts to have your methodology questioned.

Also, I hear lots of people say they are nonplussed with his development, but his arms look absolutely enormous on chadwaterbury.com.

I think he’s at a level of development (strength and physique wise) that certainly rivals Thibaudeau. Though I like both the trainers, don’t get me wrong.

For presumably natural, presumable non-freaks they are both pretty damn developed and strong.

Yes I’ve seen that pic. Comparing photos I think Thibaudeau blows CW away. Are there any other of him? Just looking at that I don’t like his development. In all fairness it could be genetic but I don’t think so. Tie ins definition lat width aren’t impressive to me. Seems like his delts and biceps could be improved. No round muscle bellies either. Have you seen any pics of guys with a respectable physique who train like him?

If he’s more into strength training I can understand but for bodybuilding I’ve never heard of anyone training like this.

How long have you been on this program and can you?

BTW 16 3/4" calves aren’t bad. Mine are 17 and I’ve been trained them all sorts of ways for years. Do you just have naturally big calves?

Steve Reeves did 3 total body sessions per week. He was a pretty good bodybuilder. That isn’t necessarily what conwict is doing here (more specializiation, etc.) but since Waterbury’s “trademark”, as it were, was the emphasis on total body programs I thought I’d throw that in there.

JMO, but Waterbury would “look better” in bodybuilding terms if he were a bit leaner and tanner (and got a haircut–looks like a bit of a dandy).

Well, that’s what’s ridiculous about it Hagar. I have trained my calves a good deal in the past, but now high pulls, jump shrugs, snatches, lunges, and the like are basically the extent of calf-related training for me.

On paper 16 3/4" sounds good…in real life it just doesn’t look impressive. I will say that I don’t have that natural tendency toward veiny, ripped calves, so maybe if I got shredded they’d look better.

On the first page, http://www.T-Nation.com/tmagnum/readTopic.do?id=1874173&pageNo=0 - you can see about 1/3 the way down my calves.

I think they also just tie in fairly high. Oh well…I’ll probably just do donkey calf raises with my GF on my back every day for a month when I get very concerned about them :stuck_out_tongue:

As far as Waterbury’s development, etc, etc…I think the physique is not the ne plus ultra indication of a great trainer. Cressey and Robertson aren’t huge and ridiculous, but they are intelligent guys. Cosgrove has been through some rough spots and isn’t in competition shape, but he isn’t any less a trainer for it. Dan John isn’t Mr. Utah, but he is probably my favorite overall writer. Go to that Animal Pak site and look at pics of “writers” and “trainers” there; just because their physiques are ridiculous doesn’t make their programs and supp recommendations good.

I mean, I think we can all agree that
a) effort
b) recovery
and
c) intelligent, individualized training

are what make a trainee progress. Dan John emphasizes a, b, and c. Waterbury and CT and most other writers tend to assume we will provide our own a and b and don’t provide c unless we pay them, so they write programs that should be effective (or admittedly in some cases simply provocative) for a mass audience.

Personally I find Waterbury’s HFT to work…it sounds great on paper, but it also works great for muscle growth. He also came along at a time when people were way too caught up in certain dogmas, and even if they don’t agree with “his” methodology 100%, everyone should be grateful he got a lot of people thinking out of the box.

Even if CW and CT agree about the basics, which I think they do, it’s better–for both of them–to publish articles that cover different subjects. I think you might have a surprisingly similar experience, should you ask both of them for one-on-one advice. As for people CW’s trained, there is a pic of a guy here ( http://www.T-Nation.com/readArticle.do?id=1676278 ) with tattoos that Chad trained.

Personally, having experimented with body part splits, training to failure, and other “classic” ways of training BB, 3 times per week total body training with conjugated periodization and some high frequency to bring up weak spots simply works better…for me.

Yeah, as trextacy pointed out, the original classic bodybuilding routine was three total body sessions per week. Hence classic is in the eye of the beholder.

Trextacy, by strict terms (upper body push, upper body pull, and lower body compound) I am working out total body for most of my sessions per week. I’ve been doing four to nine per week.

[quote]conwict wrote:
Yeah, as trextacy pointed out, the original classic bodybuilding routine was three total body sessions per week. Hence classic is in the eye of the beholder.

Trextacy, by strict terms (upper body push, upper body pull, and lower body compound) I am working out total body for most of my sessions per week. I’ve been doing four to nine per week.[/quote]

You are right. I have enjoyed your log so far. We are basically the same size, like CW and both live in NC (I was a student at Chapel Hill but live in Charlotte now).

Anwyay, what do you think about the following:

Work out 3 days per week, but break each day up into 2 sessions am/pm.

For example:

Monday:

am- lower (e.g. squats and deads)
pm- upper (pull ups, incline bench, shoulder press)

Wed/Fri- repeat

or:

Monday:
am- push (squat, incline bench, shoulder press)
pm- pull (rows, deads, good mornings)

Wed/Fri- repeat

The reason I ask is because I think an intense 20-30 minute session in the am and pm would work better for me timewise than having to do fit it all in in 1 45-60 minute total body session.

What do you think about it in terms of effectiveness though? I suppose it’s like doing a 6-day push/pull or upper/lower split, just in 3 days…which could be really good because you get complete days of rest in between. I’m just “typing out loud” but I would be interested in your thoughts on pros/cons to this set up.

It looks fine to me.

I think AM+PM is preferable to one or the other, but I’ve never utilized something like you’re doing because I prefer to hit the same muscle group in a slightly different way in the PM.

If I did deadlifts, overhead press, and chins in the AM, I might do deadlifts in the evening, or if I had a ton of recovery capital (so to speak) I might do all three in the PM. The reason I wouldn’t do squats, for example, in the PM after having done deads, OHP, and chins in the morning is simply because it seems more advantageous to me to do the deadlifts.

Waterbury and CT actually have both expressed a similar thought. Waterbury is more eloquent about it (HFT is his “thing” after all) and states that in short, a muscle can take more abuse if you split the daily session in two.

Day 1 AM close grip bench
PM close grip bench
Day 2 off

beats
Day 1 close grip bench
Day 2 close grip bench

simply because you recovery more fully and because the muscle hasn’t started getting sore yet by the PM session. Now, I don’t see a problem with what you’re considering, but I also don’t see a reason not to just split your sessions more or less right down the middle, and do more or less the same thing.

What’s cool is there are a million different ways to split your AM and PM sessions. You can take a normal, high-volume routine like TBT and cut it right down the middle while working hard as hell AM and PM. You can do a strength-oriented technique in the AM (rest-pause/cluster sets, low-rep MRT, wave loading…) and a high-rep (2x25, 1x50, 4x15, whatever) session in the PM. You can do HFT handbook style training (an article by CW) where you basically do three total body sessions per week and just single out the body parts you want to hit for extra “split” type sessions.

And it pretty much all works great, IMO.

Let me know what you decide on.

Cool to hear we have those things in common, btw.

Today

AM
Clean and front squat 210lb 5x1
Chins (MRT 10) 1-3-2-2
(Note, looking back I realize I forgot to put how much I added to the chins I did, but I believe it was 40 pounds)
DB Floor press 95+95lb 5-3-2
Medicine ball dynamic “ab smashes” (Staley exercise - throw a ball at the floor :-P) 5x1, 5kg

PM
MRT 30
Close-grip floor press 205 5-4-5-4-4-3-3-2
Dumbbell curl 40+40 8-8-6-5-3
Goblet Jump squat 55lb 10-8-6-4-2 (nice round numbers…just how it worked out)

Today

A. 207.5 Front Squat 4-3-3-3-2
B1. DB C&P 65lb 3-3-2-2-3-2
B2. One-arm DL suitcase style 155 4-3-2-3-3

Low trap raises DB 7.5+7.5 5-5-5-5
Dumbbell lateral raises 15+15 3x5
1x15 DB conc curl, 17.5lb

Too fatigued to do the PM session. Probably won’t train tomorrow either. I mean fatigued.

Nothing tonight…just focusing on calories and sleep. I will do my scheduled Day 5 workout (WB walks, rack cg bp, and wide stance front squats) tomorrow and maybe a PM “flushing” session.

I’m eager to pack in cals on my week off and get started on the next higher-volume program.


Here is a back shot I took last night, would post more but the server is very slow and unreliable right now.

I took Waterbury up on the 8wk calf blitzkrieg, which I’m starting in a week.

Off to train.


GD it, wrong pic posted, I prefer this one

Final workouts of the 4 week cycle, yesterday

AM
A. Clean(1 per set) and wide front squat 185 lb 6-4-4-4-4-2
B1. Close 1/2 grip bench press in rack 215lb 4-4-4-4-4
B2. Waterbury walks 315lb 2-3-2-3
C. Hammer curls 45+45lb 6-5-5-4

PM
A. EZ curl 25lb 1x30
B. Goblet squat, close stance 30lb 1x30
C. Two-hand french press 30lb 1x30

Back/biceps

As I said I’m doing Chad’s 8 week calf blitzkrieg starting in about 6 days. I will post my preparations and tactics tomorrow. Here are some of my thoughts pasted from over on the discussion thread for the article.

I’m going to do Shugart’s Velocity Diet after the 8 wk blitzkrieg, which will give me time to save a little extra for it and prepare mentally.

Okay, I’ve been doing 5 reps at a time of touch training contractions a few times a day for the tibialis anterior, gastrocnemius, and soleus muscles as well as some visualization techniques…and no joking, my calves are actually sore!

Soon, perhaps tomorrow, I will post some videos of how I like to use self-myofascial release techs on my calves and feet, plus some mobility exercises I will be doing in order to remain flexible and mobile despite the calf blitzing.

I’d also advise everyone interesting in 8wk CB to borrow or buy ( http://www.abebooks.com has it for $1 + shipping) Rothenburg’s Touch Training for Strength. And if you aren’t familiar with the muscle groups, check out some anatomy charts and investigate the three muscles mentioned!

Here is the total body program I’ll be using during the CB program. Key factors here are time management, fatigue management, and advancement of the entire body while concentrating on the calves. Simplicity is nice too when concentrating on a “body part” program. I will post pics of my calves tomorrow (also shown in actual discussion thread of the Waterbury calf program).

A/B split

A Day
A1 Barbell bench press 3x8
A2 Sternum chin-up 3x8
B Oly back squat 3x8

B Day
Complex, 3x5
Do 5 reps of each exercise in this order without putting the bar down
Clean-grip snatch
Split jerk (3 on one side, 2 on the other)
Front squat
Jump shrug