Do you have the next 6 wks (hypertrophy phase) planned out yet?
[quote]gabex wrote:
Do you have the next 6 wks (hypertrophy phase) planned out yet?[/quote]
W1: Moderate Volume
W2: Lower Volume, Higher Intensity
W3: High Volume: +1 set for each assistance movement
W4: Deload: -1 set for each assistance movement
S OFF
M Deadlift and Hips Dominant assistance
T Bench Press and Row Focus
W OFF
R Power, Front Squat, Quads Dominant Assistance
F Push Press, Chin Up, and Arm Focus
S Conditioning; Hip Extension and GPP Focus
Daily and Pre-Workout: Tissue quality, Flexibility
Foam Rolling
-IT band 10 seconds/side
-Hip flexors / Quadriceps 10 seconds/side
-Hamstrings 10 seconds
-Glute medius 10 seconds/side
-Posterior fibers adductor magnus 10 seconds/side
-Lats 10 seconds/side
-Pecs 10 seconds/side
-Posterior Shoulder Girdle w/ tennis ball 15 seconds/side
-T-spine mobilization 8 reps in 3 locations
-Rhomboids 10 seconds
Dynamic Flexibility
-Frontal Plane leg swings 12/side
-Sagittal Plane leg swigns 12/side
-Single leg unsupported bridge 12/side
-Warrior lunge 8/side
-Scap wall slides 12
-Push Up Position Leg reaches 6/side
-Sleeper stretch 15s./side
-Dog t-spine mobilization 6/side
-Scap Push-up 12
-Prone Internal Rotation w/ 10-20 pounds 15-20 reps
Specific Warm Up
DAY1: Deadlift and Hips Dominant assistance
A. Deadlift
W1: 4x5
W2: 4x4
W3: 5x5
W4: 3x5
Rest 3-5 minutes
A2. Ankle Mobility
B. Forward Lunge
3 sets of 6-10 reps per leg
Rest 1-1.5 minutes
C. Pull Through
2 sets of 15-25 reps
Rest 1 minute
C. Ab Wheel
3 sets of 6-15 reps
D. CoC#1
2 sets of max reps + eccentric failure on last rep
DAY2: Bench Press and Row Focus
A. Bench Press
W1: 4x5
W2: 4x4
W3: 6x5
W4: 3x5
Rest 3-5 minutes
B. Kroc Row
1 set of death
Rest 2-2.5 minutes
C. Cable Row
3 sets of 12
Rest 1-1.5 minutes
D. Close Grip Pin Press (pins set for top half of press)
3 sets of 6-10 reps
Rest 2 minutes
E. Low Trap Raises
2 sets of 15-20 reps
Rest 45 seconds
BEACH TIME
F1. Skull Crusher
3 sets of 6-10
F2. Reverse Curls
2 sets of 10-15
Rest 45 seconds, longer if lower reps achieved
DAY3: Lower Body 2: Power: Power Snatch Focus
A. Power Snatch or DE Back Squat @ 155 lbs.
Power Snatch
4x5
2 minutes minimum rest
Or
10x2
30s rest
B. Front Squat
W1: 4x5
W2: 4x4
W3: 6x5
W4: 3x5
Rest 2-5 minutes; higher intensity=longer rest
B2. Ankle Mobility, Scap Stability Exercises, or whatevs
Reps based on discretion . . .
C. Bulgarian Split Squat
3 sets of 6-10 reps per leg
Rest 1 minute
D. Elevated Side Plank
3 sets of 20-30s per side
Rest 45 seconds
E. Back Extension
2 sets of 8-15 reps
Rest 30 seconds
F. CoC#1.5
4-6 singles
DAY4: Upper Body 2: Strength: Push Press Focus
A. Push Press
W1: 6x3
W2: 3x3: smash PRs
W3: 10x3
W4: 4x3
Rest 3-5 minutes
A2. Lunging Hip Flexor Stretch
15s/side
B1. Chin Up
W1: 3 sets 1-2 reps short of failure
W2: 3 sets 1-2 reps short of failure
W3: 5 sets 1 rep short of failure, fail on last set
W4: 2 sets 1-2 reps short of failure
sets 1-2 reps short of failure
B2. One arm DB Overhead Press
3 sets of 12 reps per arm
Rest 1.5-2 minutes
C. Pronated Yates Row
3 sets of 8-12 reps
Rest 60 seconds
PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Lateral Raise
15 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
BEACH TIME
F1. Preacher Curl
3 sets of 6-10
F2. Cable Pressdown
2 sets of 10-15
Rest 45 seconds, longer if lower reps achieved
DAY5: Conditioning: Hip Extension Focus
A. Hip Extension Focused Movement
Sled Push
DB/KB Swing
Long Stride Lunge
Prowler Push
Etc . . .
60 seconds on, 30 seconds off
6 rounds
B. Jump Rope Sprint
30 seconds on, 15 seconds off
4 rounds
GENERAL PREHAB
2 sets of 15 for each of the following
Prone internal rotations
Scap Wall Slides
Spider Mans
Birddog with wide arm and leg
[i]What did I change?[/i]
Not a whole helluva lot changed, to be frank.
Of note:
- I shifted the ‘acceptable’ rep range on things slightly up. There is a significantly higher volume of work, I’d imagine something like 15-20% more overall. Where did this come from? 5’s instead of 1’s on the primary movements. Reps toward the 10-12 rep range as opposed to 6-8.
- I added more horizontal rowing. Why? Because I feel the back needs to be pretty much destroyed to progress. It is such a complex structure, warranting a variety of angles of attack, if you will.
- I removed Weighted Pushups and added a relatively high volume of one arm DB presses? Why? Because I suck at it
I gave specific focus to scap push-ups to do something for serratus anterior. Necessary? Probably not, but whatevs. - I gave a slightly more specific focus to each day.
- I tweaked the arm work setsXreps, to include one day with a heavy, important biceps movement, and the other day with a heavy, important triceps movement. The antagonistic movement for each will be high reps. Just something to try.
I have found it effective to rotate reps on a movement pattern basis.
Anyway, I just watched Taken. FREAKING AWESOME MOVIE.
Going to play SC and drink a Protoss Shake.
lolwut?
BTW, I know it’s not 6 weeks. I like the fact that I can make 3 4 week cycles for the remainder of the summer with 4 week cycles.
Makes more sense, and I can adapt things pretty easily that way.
Program looks solid. And you know I am happy about the PULLIN! I’ll be updating my log soon, so check it out. Moving has set me back a couple days, but has given me time to program.
My man Zeratul!
Blizzard needs to update the Starcraft 2 page more often.
Looking forward to following your log, although it was better witnessing it. 
Yeah, SC 2 is going to rock my socks. I don’t think I’ll have much time to play it, unfortunately 
Wish I did, but it’s all good.
[u][i]5-18-09[/u][/i]
AM Weight: 213.0
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Deadlift and Hips Dominant Focus[/u][/i]
Dynamic Flexibility
A. Deadlift
330X5X4 PR
B. Forward Lunge
185X6/sideX3 PR
C. Pull Through
230X25X2
D. Ab-Wheel Rollout
X13X3
Good one today.
Just started training at Chip’s Gym. There are tons of people that are stronger than me there. I need that.
Also, I can use chalk, I have bands, I have a deadlift jack thing, and I could go on with the excellentness of this transition.
[u][i]5-19-09[/u][/i]
AM Weight: 213.6
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Bench Press and Horizontal Row Focus[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Bench Press
200X5X4 PR
B. Kroc Row
125X18 PR
C. Close Grip Pin Press (#19?)
175X8X3 PR
D. D-Handle Cable Row
#12X15X3 Baseline. . .
E. Low Trap Raises
10X15X2
F1. Skull Crusher
?65?X8,6
F2. DB Reverse Curl
25X8X2
Great session today. The last set, last rep of benching today took forever. I was pushing, and pushing, and pushing, and LOCKED OUT. Pretty awesome stuff
Overall, the ball has begun its roll. By the end of the summer, I’ll be in new clothes.
Random question to anyone that is reading this. . .
What gets you psyched? How do you keep yourself grounded before a lift? What runs through your mind after you leave the gym?
For me, I get psyched kind of automatically. I am intrinsically motivated to an almost abnormal degree. Many times I will actually write down in my training log that I have done all 8 sets of 3 even though I am on the 2nd set. I’ll mess with myself by saying, “Are you going to make yourself a liar?” Sound crazy? Yeah, but it works.
After I leave the gym, I usually go over what went well, and I run through exactly what I need to do differently the next time I approach those exercises. I’ll throw that info on a sticky note and attach it to my computer screen. This works well to remind me every night (as I usually update my log in the PM) of what I need to focus on next time I hit the weights. Today it was “ROW AND HEELS”. Meat suggested I row the weight down in benching and press my heels down throughout the lift and especially at handoff. I gave it a shot today, and it felt great.
Alright, I had it in me to be long-winded, so I hope that was enlightening, frightening, or any other kind of ening.
[quote]What gets you psyched? How do you keep yourself grounded before a lift? What runs through your mind after you leave the gym?
For me, I get psyched kind of automatically. I am intrinsically motivated to an almost abnormal degree. Many times I will actually write down in my training log that I have done all 8 sets of 3 even though I am on the 2nd set. I’ll mess with myself by saying, “Are you going to make yourself a liar?” Sound crazy? Yeah, but it works.
After I leave the gym, I usually go over what went well, and I run through exactly what I need to do differently the next time I approach those exercises. I’ll throw that info on a sticky note and attach it to my computer screen. This works well to remind me every night (as I usually update my log in the PM) of what I need to focus on next time I hit the weights. Today it was “ROW AND HEELS”. Meat suggested I row the weight down in benching and press my heels down throughout the lift and especially at handoff. I gave it a shot today, and it felt great.
Alright, I had it in me to be long-winded, so I hope that was enlightening, frightening, or any other kind of ening. [/quote]
The way I psych myself up changes quite often, depending on how im feeling, what im training, training alone?
One thing i find myself doing alot is trying to get pissed off by anything, could be something thats happened earlier in the day, or someone in the gym whos using crazy technique and thinks hes training ‘right’. Anyway, I try and provoke my SNS to kick in, then when im fired up I can usually just find my clarity, and turn my focus on to nothing but lifting that weight. I think back to what I did last time on that lift which usually gets me fired up to BEAT it.
Ive done the writing the prescribed number of sets thing before lifting, but you’ve gotta make sure your only doing that on your predetermined sets (singles>90 etc), dont want to sell yourself short by ‘only’ lifting that many reps.
I really like that idea about putting reminders up, I usually know what I need to build on from week to week, but having that reminder multiple times could really help change behavior.
[quote]Ad B wrote:
What gets you psyched? How do you keep yourself grounded before a lift? What runs through your mind after you leave the gym?
For me, I get psyched kind of automatically. I am intrinsically motivated to an almost abnormal degree. Many times I will actually write down in my training log that I have done all 8 sets of 3 even though I am on the 2nd set. I’ll mess with myself by saying, “Are you going to make yourself a liar?” Sound crazy? Yeah, but it works.
After I leave the gym, I usually go over what went well, and I run through exactly what I need to do differently the next time I approach those exercises. I’ll throw that info on a sticky note and attach it to my computer screen. This works well to remind me every night (as I usually update my log in the PM) of what I need to focus on next time I hit the weights. Today it was “ROW AND HEELS”. Meat suggested I row the weight down in benching and press my heels down throughout the lift and especially at handoff. I gave it a shot today, and it felt great.
Alright, I had it in me to be long-winded, so I hope that was enlightening, frightening, or any other kind of ening.
The way I psych myself up changes quite often, depending on how im feeling, what im training, training alone?
One thing i find myself doing alot is trying to get pissed off by anything, could be something thats happened earlier in the day, or someone in the gym whos using crazy technique and thinks hes training ‘right’. Anyway, I try and provoke my SNS to kick in, then when im fired up I can usually just find my clarity, and turn my focus on to nothing but lifting that weight. I think back to what I did last time on that lift which usually gets me fired up to BEAT it.
Ive done the writing the prescribed number of sets thing before lifting, but you’ve gotta make sure your only doing that on your predetermined sets (singles>90 etc), dont want to sell yourself short by ‘only’ lifting that many reps.
I really like that idea about putting reminders up, I usually know what I need to build on from week to week, but having that reminder multiple times could really help change behavior.
[/quote]
Thanks for the response, Ad B.
I used to do the pissed off thing, but I don’t find it as effective, at my stage of development, as just getting as focused as I possibly can. I think this has something to do with the fact that a high level of arousal is bad for complex movements, and, at this point, most of the movements I do require a good level of focus on technique concerns. When I am advanced (whatever that is) I will be more confident in my technique to where I won’t have to think about queues as I perform the lift. That will be a situation where I can be like a cereal killer eating golden grahams without harming my performance.
I like the point you made regarding writing down sets before doing them. I do my best not to allow this to cut my progress short, and I usually use this technique as a motivator on days where I mentally feel ‘off’.
Yesterday was an example of a day where I was mentally ‘off’. I came into the gym with Johnny Cash or some folkish music playing, and I really wasn’t feelin’ the lift heavy shit or die vibes.
That said, I eventually found some folk-influenced fury and I was able to work up a ‘game-time’ mentality towards the second set on bench.
The reminder thing helps a lot. Right now my desktop is the krebs cycle. Every time I go to my comp I read through everything from start to finish. I have most of it memorized at this point. I have been using this technique for a long while. It allowed me to memorize the boring aspects of kinesiology relatively painlessly. 30 seconds each time I’m at the comp over 4 weeks time is almost 15 minutes of studying with a high frequency of exposure. I find this effective in internalizing difficult or uninteresting information.
Good stuff big man. I didn’t realize it until you said it, but now I know why I know a woman’s body like the back of my hand. Never knew it was from the desktop background, damn…
On a serious note, to get pumped I just visualize or remember my past and future. I’ll ask myself what have I done to get this far and what I need to DO to get where I want to be. This usually sets me on track. Also, the training environment/atmosphere helps a lot with sustaining this energy.
First of all, your progress on everything upper body and deadlifts has been insane lately. Keep it up for sure.
As for motivation, I’m relatively internally motivated except for music. Yelling, grunting and slapping on the traps and all that stuff doesn’t do much for me. By the time I’m ready for the lift, I’ve tuned everything out except for myself and the bar. Visualization is a huge one for me. If it’s a 1RM that I’m going for, I’ll usually start visualizing the lift a couple days in advance. The mindset, the grind, the muscular stress- everything. For normal sessions though, on 5/3/1 you basically have one all out set on each lift a week. Throughout my warmup until I touch the bar that one set is the only thing on my mind.
Lately I’ve been trying to minimize the pacing and psych up before the lift and just do it- more Ed Coan than Bill Kazmaier (his psych ups are insane!). I’ve found that in the past I get psyched up too early in a song and wait until the solo that I’m looking for or I give a lighter set all my power and then have nothing else left over for the next one.
[quote]jhardee wrote:
Good stuff big man. I didn’t realize it until you said it, but now I know why I know a woman’s body like the back of my hand. Never knew it was from the desktop background, damn…
On a serious note, to get pumped I just visualize or remember my past and future. I’ll ask myself what have I done to get this far and what I need to DO to get where I want to be. This usually sets me on track. Also, the training environment/atmosphere helps a lot with sustaining this energy.
[/quote]
LOL. . . Says a lot about my priorities. . .
Yeah, definitely. Doing those prowler intervals every work out solo would be a hellish mental task. . .
[quote]IronAbrams wrote:
First of all, your progress on everything upper body and deadlifts has been insane lately. Keep it up for sure.
As for motivation, I’m relatively internally motivated except for music. Yelling, grunting and slapping on the traps and all that stuff doesn’t do much for me. By the time I’m ready for the lift, I’ve tuned everything out except for myself and the bar. Visualization is a huge one for me. If it’s a 1RM that I’m going for, I’ll usually start visualizing the lift a couple days in advance. The mindset, the grind, the muscular stress- everything. For normal sessions though, on 5/3/1 you basically have one all out set on each lift a week. Throughout my warmup until I touch the bar that one set is the only thing on my mind.
Lately I’ve been trying to minimize the pacing and psych up before the lift and just do it- more Ed Coan than Bill Kazmaier (his psych ups are insane!). I’ve found that in the past I get psyched up too early in a song and wait until the solo that I’m looking for or I give a lighter set all my power and then have nothing else left over for the next one. [/quote]
Thanks a lot! Things are rolling for the summer. I will see huge gains. My biggest challenge is eating enough. It is a huge chore at work because I’m always on my feet and my new manager is strict about stopping for too long. I get paid $11 an hour as opposed to $8.50, so it’s a good change, but I NEED MA FOOD!!
I find the ‘just do it’ approach much more effective too. For lifts like Kroc Rows where technique isn’t as complicated, I’ll use the ‘IMA RIP STUFF UP’ approach. Usually not, though.
Hahaha, I like starting ‘Ride the Lightning’ by Metallica just before an intense set:
The intro to that song makes me want to lift stuff. I just had the urge to do some DE work with my monitor. 
Visualization rocks. . . I really believe in that technique. Simply seeing myself do something in my mind’s eye seems to inject positivity into my attitude.
[u][i]5-21-09[/u][/i]
AM Weight: 214
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Power and Front Squat Focus[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Hang Snatch High Pulls from knee
155X3 (not high enough)
135X3X5
B. Front Squat
225X5
235X5 PR
245X2 PR
245X1
C. Bulgarian Split Squat
55X9,8,6 PR volume
D. Back Extension
80X12
E. DB RDL
85/handX15
F. Elevated Plank
BWX30s/sideX3
Alright, well I have no more eloquent way to put it than:
The Recreation Gym sucks.
I won’t be training there anymore. I went there for convenience today, and I dunno what I was thinking. The bars are significantly thicker than those I have become accustomed to, which causes them to role unnecessarily during front squats. Enough complaining, though.
Things went well today. The high pulls were high (brought them up to between my chin and nose). I felt good on the front squats but I can’t keep the bar up into my neck because the damn thing wants to fall out every rep. That causes me to reset and loose my breath, tightness, and focus between reps. With a different bar, I bet we would have seen 245X4 today. Whatevs.
I decided to start doing DB RDLs instead of back extensions because 80 is a pain to hold when doing them. Quite frankly, I think it would be better by getting more hip extension volume in conjunction with the lower back endurance I hoped to build with the back extensions in the first place.
Alright, I’m going to stop there. I could go on, but I won’t. Wait, shit I just did.
Thanks for stoppin’ by.
Nice work on the front squats flow, you bastard 
I dont know why you’d wanna go anywhere when you have access to the campus gym, even if it was out the way! I found out the other day that my campus gym will be staying open over the summer so i dont have to find anywhere else to train. It’s not the biggest nor most accomodating and eqquipped gym, but it’s my gym, with an athletic functional feel to it
I started a log man, stop by
Ad
Ad B,
I am going to second Flow. The Rec Gym sucks and luckily I was able to train the Athletic weight room. It is definitely not a gym conducive to making gains in strength, power, or anything other than looking at women.
Flow, let me know when you figure out that ratio!
About time you started a log, Ad B 
I’ll be monitoring my indicators to figure out that ratio tomorrow, Coach
This was the shittiest training session I’ve had in a good few months. I was 1-2 reps weaker on push presses than I should have been on every set. I’ll talk about it after the rest. . .
[u][i]5-22-09[/u][/i]
AM Weight: 213.8
WHAT THE HELLLLLLLLLLLLLLLLLLL FUCK EAT FEATATUATUAIGUEIOTGUAETOIASHDGOHGE EATTTTTTT
[u][i]Push Press and Vertical Pulling Focus[/u][/i]
Dynamic Flexibility
A. Push Press
165X4lose balance, try 5F
165X4X2
165X2lose balance, fuck it
B. Pull Ups (no Y bar for chins)
BWX6,5,5
C. One Arm Dumbbell Press
45X12/side,10/side,9/side Baseline PR
D. Barbell Row
205X8X3 Baseline PR
E1. Preacher Curl
~70X6X2 PR +2 reps, 1 set
E2. PushDowns
I dunno X I dunno X 1,000-999
Yeah, so this session was kind of a joke. I was all over the place on push pressing. I usually have no problem maintaining balance, but I think those elevated side planks did more for my core than I thought before. Holy shit that rhymed. I didn’t even mean for that to rhyme. That is awesome.
Anyway, everyone has these types of sessions, so I’m calling it water under the bridge and tonight I am eating, not only until I am full, but until I hate myself.
I’m going to get ~10 hours of sleep starting ASAP.
Oh, and Terminator had lots of explosions.
IF you look back at your logs, you really haven’t done that many push presses since the 8th. Your last workout you only did 2 reps of push press, 1 at 185 and 1 at 175, and you expected to be stronger? But anyways, just from my opinion you are getting to worried about PR’s right now. Just train hard (looks like you are in your other lifts, so be happy with that).
I would suggest more vertical pulling emphasis (but you know that’s an opinion coming from a PULLING guy). Other than that I would say things are looking good.
Seriously, take a look at your past logs (dates and weights) and see what has been increasing, decreasing, or plateauing. Then maybe you should take a look at your last post and reconsider things…
Anyways, coming from a brother from another mother. Check it.
[quote]jhardee wrote:
IF you look back at your logs, you really haven’t done that many push presses since the 8th. Your last workout you only did 2 reps of push press, 1 at 185 and 1 at 175, and you expected to be stronger? But anyways, just from my opinion you are getting to worried about PR’s right now. Just train hard (looks like you are in your other lifts, so be happy with that).
I would suggest more vertical pulling emphasis (but you know that’s an opinion coming from a PULLING guy). Other than that I would say things are looking good.
Seriously, take a look at your past logs (dates and weights) and see what has been increasing, decreasing, or plateauing. Then maybe you should take a look at your last post and reconsider things…
Anyways, coming from a brother from another mother. Check it.[/quote]
Shit, bra. I really needed to check myself before I wreck myself.
I have gigantic expectations of myself, and I was just expecting more hyooog PRs. I guess I suck at reps on push pressing, because 205X1 and 165 for a difficult 5 really don’t go hand in hand
Also, I think I learned something. Missing reps in power based exercises with minor eccentrics is not as taxing as missing reps in the ‘big, slow’ lifts. I should have done 185 for a few singles last week.
I should have done another set or two of pull ups to be honest.
I’ll be posting conditioning later. Yeahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh. :X
Anyway, thanks for keeping my head screwed on right and all that jazz.
Bro with the progress you have been making this summer – a less-than-stellar (not bad at all though) session is to be expected…It happens. The biggest thing is to FORGET it. Especially when you go for that weight again…what happened in the past needs to stay in the past, don’t let you mind jerk you around.
Be stronger next time–You are doing awesome don’t let your mind hold you back…
You are better and stronger than that