back day (03/01)
weight 197.5
start time 10:30
end time 11:22
pull up BW 9/8/7/6
dead lift 214lb 5 286lb 3* 326lb 6/6/6/5 *grip slipped again and went to over under for 326
overhead shrugs 120lb 15/15/15 did 15 jump squats between sets, probobly not gona do that again…
bent row 140lb 8 150lb 8/8cheated on last reps of last 2 sets
rear delt flies 12lb db’s 15/13/12
behind neck press 90lb 12/12/8
lateral raises 12lb db’s 12
front raises 12lb db’s 12/15
After lifting today I am 100% sure I need a routine… had plenty of energy was just bored with what i was doing. Deadlifts are getting better and better everytime i lift other than that not too much progress with other lifts today. I also sub’d over head shrugs for bb shrugs my grip strength is pretty weak and i wanted to make sure i could grab the bar for my bent rows.
pre:1/2 can Spike Shooter + pre wo drink, 3g BCAA right at start
during: g2
post: Whey24g/casein12g mix+anabolic OD+ blueberries+natural PB
I hate bodypart splits, but your is the “right kind” by that I mean not 7 days of rest between workouts, which in reality is foolish for most people.
best of luck
Chest/arms (03/02)
weight 197
start time 2:50
end time 3:35
a1 chin up bw 10/8/6
a1 dip bw 15/12/9
wide bench 190lb 4/4/4/4/3/3
curls 80lb 10/8/6
military press 90lb 10/10/10 * cheated last 3 of last set
chest flies 32lb db’s 12/12/12
sckull crushers 32lb 20 42lb 15/15
pre: pre W/O drink+creatine+grapefruit juice 3g BCAAjust before start
during: g2 3g BCAA
post: grapefruit juice+anabolic OD+whey+4strawberries
felt good today, got one hell of a pump I thought my arms were going to explode. I think im gona take a few days off now and either find a new lifting routine or im going to make one up.
PS: Diet has been spot on.
Darn this Biotest sale…me and my girl got to looking over all the differnt things in the store and… $450 later Im typing this. I cant wait to try Power Drive and finally start using Surge again, also got some BCAA’s and Flameout… and HOT-ROX and Alpha Male and some Grow! Whey to top it off… atleast i think thats everything.
Just did some ab roller, and a few sprints. Ate big last night, at big this morning, feeling pretty sore from the chest flies. Cant wait for the largest Biotest order ive ever placed to arrive. Thinking about maybe doing some very high volume workouts… lifting maybe 9 times a week.
The Super-Accumulation Program
Overtrain, Rest, and Grow!
by Charles Poliquin
http://www.T-Nation.com/readArticle.do?id=1605986
This looks absolutly crazy and insane… i love it. Anyone here ever do this program or any other “planned over training”?? I
03/04 (off day)
Went for a pre breakfast walk this morning for about 25mins, walked around the mall for about 45 mins, and other than that ive just been eating my protein. Shins are sore from the sprinting yesterday, first time ive sprinted in like 6 months I would expect nothing less. Thinking about taking tommorow off from lifting too, to make it 3 days off. Still undecided on what kind of training im going to do.
off day (03/05)
very mad today… woke up today and weighed in 4lbs lighter than the day before. Still havent figured out what kind of program im doing but I know its going to start tommorow and its going to be intense.
Day1-am(3/6)
weight 194
start time 10:50
end time 11:45
A-Back squat 278-6/6/6/6/5
B-Leg curl 90-6 95-6 100-6/6/6
C1-Chin ups BW 6/6/6/6/5
C2-Dips BW+8-lb 8/8/8/8/8
pre-pre wo drink
during- whey shake +5g bcaa
Post- whey +anabolic OD+grapfruit juice+banana
(to add weight on my dips, I wear an old hoody and put weight in its big front pocket)… geuss it works ok but i cant add much weight. I need to invest in dip/chin station one day. Working with a walker and a door way chin bar right now =)
Breakfast from this morning… shared the fruit with my GF
Christmas in march.
edit: whops forgot to flip it… oh well you get the point
Day1(pm) (03/06)
start 5:40
end 6:42
A) Snatch deadlift on platform 214lb-6 244-6/6/6/6 288lb- 6/6/5/5/4*reg reg deadlift from platform for all 288 reps
B1)Seated dumbell press 50lb db’s 5/6/6/6/5
B2)One Arm rows 70lb db 8/8/8/8/8
Holy …Sh*t… deadlifts damn near killed me but I still felt strong for the other 2 lifts
Pre-pre wo drink+1scoop Surge+creatine
during-10g bcaa 1/2 a g2
post-1 scoop Surge 1 scoop whey 1 scoop anabolic OD
I hope I can stay on track for the full two weeks of this program, I belive it will be well worth the work.
PS: aiming for 400g of protein a day while doing this routine. Got alot more chicken and veggies tonight and a caesin shake before bed.
HARDWORK=RESULTS
WoW I see how this program is supposed to overtrain you im just now realizing…6 days in a row you either front squat or back squat and do leg curls everyday. BTW… doing 60 deadlifts on a platform is insane! I probobly lost 5 lbs in water last night lifting. My back is already feeling it from lifting yesterday, legs are a bit sore. Havent dont front squats in years… going to be interesting to find the right weight for them today.
Day 2 (03/07)
weight: 195.5
start time 10:20am
end time 11:14 am
A1)Front squats 164lb-6 174lb 6/6/6/6
A2) leg curl 100lb-6/6/6/6/6
B)close-grip pull ups bw+10lb-8 bw-8/7/6/5
C)Incline dumbell press 50lb db’s 8/8/8/8/8
Pre-Cold Fusion+ 1scoop Surge
During- 12g bcaa+g2
post-1 scoop whey/Surge/anabolic od+frozen blue berries/walnuts
Good workout, Im used to lifting in the pm mostly but it was nice to lift this morning. After doing 60 deadlifts on the platform last night, having to clean the bar off the floor for the front squats was a bitch. Tommorow should be interesting to see how sore i am. Im feeling alot better right now than I thought I would, geuss all this Surge+bcaa is doing its job… or maybe it just hasnt hit me yet.
HARDWORK=RESULTS
Day3 AM workout (03/08)
weight 196.5
start time 8:55 am
end time 9:45am
A) Back Squat 278lb-6/6/6/6/5
B)leg curls 100lb-6/6/6/6/6
C1)Lean-away chin ups BW- 8/7/7/6/4
C2)dips BW+10lb- 10/8/8/8/8
pre-cold fusion+Surge
during- 12g bcaa+1/2 g2
post-1 scoop whey/Surge/anabolic od+ water/grapfruit juice
Good workout, but I can already feel the strength levels starting to drop. Thats whats supposed to happen so I geuss I’m doing things right so far. Going to be a real challenge to get all those Deadlifts up tonight. I wish I could follow all of Poliquin’s instructions and take 40 g bcaa’s while training and 40 g fishoil a day but thats just not with in my budget right now, I have to make the bcaa’s I got last for a litt while. I did how ever take a nap yesterday and plan to take one today aswell… It really is hard to recover and feel good in the gym when the last time you lifted is counted in hours and not days.
HARDWORK=RESULTS
Day 3 Pm (03/08)
start time 5:40
end time 6:25
A-Snatch deadlift on plat form 244lb-6/6
B-RDL mixed grip 288lb 6/6/6/6/6/6/6/6
C1)Seated dumbell press 50lb db’s 7/6/6/6/6/
C2)One arm rows 70lb db’s 8/8/8/8/8
Pre-Coldfusion+Surge
during g2 + 10g bcaa
post-1 scoo whey/Surge/anabolic od + 1cup gf juice +water
I had no grip at all on the snatch dead’s So I did RDL and I think the end result was the same as if I did all snatch deadlifts… I am completely fried. oh well… Time to go eat again.
HARDWORK=RESULTS
Day 4 (03/09)
weight: 194.5 ( I thought I ate alot yesterday, dropped 2 lbs geuss i didnt eat enough)
start time 10:25am
end time 11:15am
A1)front squats 188lb 6/6/6/6/6
A2)leg curls 100lb 6/6/6/6/6
B1)Close grip pull up BW 9/8/6/7/6
B2)dumbell bench press 70lb db’s 6/7/6/6/6
Solid workout had, plenty of energy. Went from 50 to 70 lb db’s on the db bench press and man did i feel it. I can bench 140 lbs pretty easy but split that up into 2 dumbells and its a whole nother story. My left arm is weaker than my right and I hope some of this dumbell work will work to correct it. I think im gona put some food in the oven and take a nap…Yes i will set an alarm.
HARDWORK=RESULTS
Day 5-AM (03/10)
weight 197lbs
start time 10:25
end time 11:15
A)Back squat 268lb-6/6/6/6/6
B)Leg curl 100 lb-6/6/6/6/6
C1)Wide chin up BW 8/7/6/6/4
C2)Dips BW+10lbs-10/10/8/8/8
Good workout untill second to last set of chin ups when my neck started to tighten up, it now hurts when I look left. Life goes on though. Im looking forward to my one day off on day 7 only one work out tonight and one tommorow and then I get a full day off. Didn’t sleep well last night and ended up waking up late. My body is deffinitly starting to feel it. The second round of this program is going to be all out hell.
HARDWORK=RESULTS
Day 5(pm) (3/10)
Start time 7:05
End time 7:55
A)Snatch deadlifts from platform 244lb 6/6
B)Deadllift 298lb-6/6/6/5/5/4 288lb-6/4
C1)Seated dumbell press 50lb db’s- 7/7/7/6/6
C2)One-arm Rows 70lb db’s- 8/8/8/8/8
When I switched to Deadlift I went up 10 lbs… talk about kicking my ass. One more workout and then I get a full day off… can’t wait.
HARDWORK=RESULTS
Day 6 (03/11)
Weight-196lb
Start 12:30
end time 1:20
A1)Front squat 180lb-6/6/6/6/6
A2)Leg curl 100lb-6/6/6/6/6
B1)close grip pull up BW- 10/8/7/6/6
B2)DB bench press 70lb db’s 7/7/6/6/6
pre-cold fusion+Surge
during- 12g bcaa+1/2 g2
post-1 scoop whey/Surge/anabolic od+ water/grapfruit juice
I can finally RESSSSTTTTTTT a full day. Feeling pretty run down Even though my lifts havent gone down much. Thinking about taking some Alpha Male this evening and tommorow to try and get a boost to finish the second week strong.
HARDWORK=RESULTS
Day 7 Off day (03/12)
weight:194.5
1/2 way through the workouts in CP’s program My overall weight has fluxuated daily but I havent lost the weight CP said I would, im actually up .5lbs My scales accuracy has come in to quetsion this morning though, weighed in at 191.5(I was 196 yesterday) and almost flipped out.I always weigh myself on an empty stomach after my morning pee. I weighed myself a few different times and it kept telling me 191.5 Anyways after my shower i got out and weighed myself like 4 more times and got 194.5 everytime which is more likely closer to right. If I had the money I’d buy a nice scale… then again “If I had the money” I’d be getting more weights and a new bench before a scale.
I’m feeling good for completing one week of the most vigorous training ive ever done. Only soreness to report is my hip flexors being sore like a mofo. I’ve been stretching them but after reading a peice by Eric Cressey I found out that could just aggrivate it more. He says to narrow up my squat stance for a couple weeks and work on getting my glutes to fire while squating and that should help, and once the pain goes away ill start stretching it.
PS:I’m interested to see what kind of effect all this squating will have on my vertical. (tested before i started and will test once my recovery week is up.)