Jonny's training log

Training Training Logs
61

16/12/2010

A: Snatch jump
A: Squat: 60,100,120,135,125,130,135,125,130,135,125,130,135,125
B: Deadlift: 60,100,120,150,165,155,160,165,155,160,165,155,160,165,155
C: Bench press: 60,80,100,105,100,102.5,105,100,102.5,105

Some eccentric-less training for legs - was short on time but still got most of the session done. I’ll make up for it in the next session. Day after high carb day, I seem to have dropped water and looking leaner than yesterday, retaining some fullness. I had around a 300kcal surplus yesterday, right on schedule. Today is below maintenance calories and Lower pressing.

62

17/12/2010: Same session as 16th did full bench ramp again and some overhead pressing. No eccentric-less training (210/290/56)

18/12/2010: Lats + biceps (20 minute fasted walk in morning)

A: Thib lat pulldown: 60-70kg 5x8 -PC
B1: Wide grip lat pulldown: 5x6 - PC
B2: Straight arm pulldown: 5x6 - PC
C: Preacher curl: 40kg - faitgue set
D1: Band curl
D2: Single arm preacher curl: 15-20kg - slow reps
E: hammer curl - peak contraction

  • shovelled snow in evening -

276/386/57 - higher than I would have liked

Tomorrow is my first pulse fast while at home, not gunna be fun. Also, using different scales while i’m at home - weighed around 82kg this morning

63

17/12/2010: Same session as 16th did full bench ramp again and some overhead pressing. No eccentric-less training (210/290/56)

18/12/2010: Lats + biceps (20 minute fasted walk in morning)

A: Thib lat pulldown: 60-70kg 5x8 -PC
B1: Wide grip lat pulldown: 5x6 - PC
B2: Straight arm pulldown: 5x6 - PC
C: Preacher curl: 40kg - faitgue set
D1: Band curl
D2: Single arm preacher curl: 15-20kg - slow reps
E: hammer curl - peak contraction

  • shovelled snow in evening -

276/386/57 - higher than I would have liked

Tomorrow is my first pulse fast while at home, not gunna be fun. Also, using different scales while i’m at home - weighed around 82kg this morning

64

Today was a neural charge workout: did hang snatch, full body press-up projection, speed lunge and vertical jump.

I’ve decided to almost exclusively drop the pulse fasts - I may still do them once per week and as a reset strategy (after cheat days/before cheat days etc etc). My reasoning for this is that i’m already doing Intermittent fasting and hence don’t really reap the full benefits, equally i don’t use enough pepto-pro to really say im “pulse-fasting”. Instead on rest days i will simply extend the fasting window (i normally eat between 3-11) so i’ll eat between say 6/7 and 11 - it’s still a 20 hour fast, I’ll eat mainly protein and fat, keeping carbs and calories low. During the fast i’ll pulse with some pepto-pro. I’ve had advice from other members to end my cut and look at adding some calories back in so i’m giving this some thought

65

Ok, decided to dry out this week and end my diet on xmas day before switching to a lean gains phase. Yesterday was a depletion workout:

Leg press: 6x10-12
SLDL: 6x10-12

Dumbell bench press: 6x10-12
Barbell row: 6x10-12

Barbell curl/dumbell curl: 6x10-12
Rope pulldown: 6x10-12

Rep speed involved a 3s eccentric and a 2s concentric - living hell. I’ve eaten low carb (<50g) for 2 days now and drank 10-11L water yesterday, this continues until Friday, when I carb up and cut water. Im pulsing with CHO throughout the fast.

Scale weight this morning - about 81kg

66

This week:
Did a depletion workout monday-wednesday, went to the gym yesterday and did random depletion work and ab work. All while keeping carbs below 50g and water above 10L. Today, carbing up, had around 250g so far from fruit, oats and rice. Going to the gym to do muscle emphasis then cutting water, adding duiretics and taking a long hot bath. Will post pics tomorrow

67

Results from the depletion

68

different lighting

69

one more

70

Measured 6.5% on 6 pt calliper test, took 3 readings at each site, then averaged - not the best bit still something. Weighed 79kg this morning.
Now, Decembulk.

71

Yeah, start eating!

Haha, but seriously, great work in here. Have you been doing exactly HP Mass, or just using some of its methods? I plan on starting it as soon as I get back to my normal routine (I’m on winter break in college right now, so I’m traveling a lot), so I was wanting to see if you liked it so far.

72

I did one 3 week cycle of the exact program before I dried out. I liked it a lot and plan to start up again next week. Cant really comment on its effectiveness as I don’t feel I did it for long enough - I really enjoy the amount of work you can do and not feel sore the next day though.

73

First session in a surplus:

A: Standing overhead press: MTW = 55kg single ramp
A2: band OHP
A3: band rotator cuff
B: Incline press: MTW = 85kg single ramp
B2: blast strap incline press
B3: reverse shrug
C: bench press: MTW=107.5kg single ramp
D: Squat: MTW = 140kg single ramp

Circuit:
A: Dumbell overhead press: 30kg 4x3-5
B: CGBP: 80kg 4x3-5
C: Decline bench: 90kg 4x3-5

Abs: Superset leg raise, Cable crunch
Calves: DC style set: 120kgx15

74

28/12/2010

A: Power snatch: 50kg 3x3

A: Standing overhead press: 55kg single ramp
A2: band ohp
A3: reverse flye balst straps
B1: Incline press: 85kg single ramp
B2: Blast straps incline press
B3: barbell row to neck 35kg
C: Bench: 107.5kg single ramp
D: Deadlift: 170kg single ramp

Circuit:
A: Pin press 100kg 3x5
B: Floor press 80kg 3x5
C: Incline DB press 38x3, 32x5,5

Abs: misc exercises with Yusef
Calves: 140kg x 2 30s windows

75

29/12/2010 - with anaconda protocol

No activation

A: Standing overhead press: 55kg single ramp
A2: reverse shrug/ trap flye
B: Incline press: 85kg single ramp
B2: reverse flye
C: bench press: 107.5kg single ramp

Eccentric-less training:
A: front raise: + 40kg, 6 lengths
B: flye: + 40kg, 4 lengths
C: leg extensions: + 60kg, 4 lenghts
D: lunge pushes: + 40kg, 4 lengths
E: pullthrough: + 40kg: 2 lengths
F: frankensteins + 40kg: 2 lengths
G: heel toe walking + 40kg: 2 lengths

doing abs and some isolation later. had 150g protein and 120g carbs para-workout.

76

29/12/2010 - with anaconda protocol

No activation

A: Standing overhead press: 55kg single ramp
A2: reverse shrug/ trap flye
B: Incline press: 85kg single ramp
B2: reverse flye
C: bench press: 107.5kg single ramp

Eccentric-less training:
A: front raise: + 40kg, 6 lengths
B: flye: + 40kg, 4 lengths
C: leg extensions: + 60kg, 4 lenghts
D: lunge pushes: + 40kg, 4 lengths
E: pullthrough: + 40kg: 2 lengths
F: frankensteins + 40kg: 2 lengths
G: heel toe walking + 40kg: 2 lengths

doing abs, calves and some isolation later. had 150g protein and 120g carbs para-workout.

77

30/12/2010

A: hang snatch and vertical jump for activation

A: Squat: 60x1, 100,120,130,140,145,150,140,145,150,140
B: Deadlift: 60x1,100,120,140,160,170,160,165,170,160
C: Bench: 60x1,80,90,100,105,107.5

Circuit:
Sumo Deadlift: 140x5,150x5,150x5
Bench: 100x5,5,5
Leg extensioN: 80x5,85x5,5

Calves: DC style set with 120
Abs: cable crunch, twisting cable crunch super-set

Eccentric-less training:
A: Leg extensions - +60kg 6 lenghts
B: Lunge push: + 40kg: 6 lengths
C: Pull through: +40kg: 4 lengths

I do just feel like I can keep on going with Anaconda, whether its a placebo type effect i don’t know but 2 days in a row i’ve had to stop myself from doing more - after an hour and a half. On top of this I’ve now benched 4 days in a row without any soreness or drop in performance. So something good is going on.

My eating window was only 4 hours today with and 1.5 hour workout in the middle, 2 meals basically:
meal 1: Anaconda protocol + extra protein: 168p/116c/11f - 1200kcal
meal 2: Post-workout: 107p/340c/90f - 2590kcal

so full

78

How are you doing your eccentric-less training? Do you have easy access to a prowler/sled?

I’ve only got to test my 3RM on squat and incline now and I’m good to go!

79

My set-up is exactly as BiP describes on the second page of this:
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/eccentricless_training_without_sled?id=4217812&pageNo=

My gym has one and I bring my own blast straps. Regarding testing your maxes, I’ve actually started establishing my work weight for the exercises on the day, I did 3 weeks with CTs percentage recommendations so i know what they feel like. It makes more sense to me to auto-regulate the work during the session. Yesterday for example, my calculated training weight is 137.5kg on squat, I went up to 150kg and was still really exploding the reps. I then included bench in a circuit instead of performing the full ramp. I’m sure many would advise against this and doing the program as-is, I much prefer adjusting the volume to fit the day.

80

31/1/2010

Notes:
I’ve decided to change the week slightly as a result of some reading and how this last week has felt. I’m going to regulate my own training and volume rather than following the template. Basically each movement can be anything over 10 sets, it depends how I feel, equally, with the max training weights, I wont focus on reps, just keep them <5. Still fine tuning my diet.

Monday: Upper pressing (3 movements + assistance) + 1 Lower Pressing (Wide stance squat) - i’ll add a circuit and some eccentric-less work here If I feel up to it

Tuesday: Upper pressing (3 movements + assistance) + 1 Lower Pressing (Sumo deadlift) - “”

Wednesday: Neural charge workout - I may repeat any of the weeks movements, add some lat+biceps, isolation or conditioning

Thursday: Lower pressing (2 movements) - olympic squat + conventional deadlift + 1 upper pressing (1 variant probably done for different sets and reps to add some volume) - eccentric-less work and circuit are possibilities

Friday: Lower pressing (2 movements) - olympic squat + conventional deadlift + 1 upper pressing (“”) - eccentric-less work and circuit are possibilities

Saturday: Lats + Biceps - almost exactly the template in CTs article - this session has basically as much volume as I feel I can handle on the day

Sunday: Same as wednesday

Notes:

  1. Each session I will progress by either ramping to a higher MTW (Dictated by feel and explosivness) or I will add sets in the max training zone - no set pattern of progression - I go by feel.
  2. I may add a neural charge workout in the morning if i’m feeling drowsy
  3. I may rest on a day if I feel I need it, equally I may repeat a session instead of a neural charge workout
  4. Rarely, I’ll train twice, if i do this i’ll simply add some volume to the existing session or add a movement - I’ll aim to do this as much as my schedule allows
  5. I’ll train calves every heavy session and abs most days - probably in 2 week cycles.
  6. If I have time/energy to burn or I feel I can handle more volume I will add an isolation or max reps circuit at the end of a workout.

31/12/2010

A: Snatch jumps for activation, was going to do power snatch but left shoulder as giving me greif
used 60kg for 2 sets

A: Sumo Deadlift ramped to 180 - Single ramp
B: Olympic squat ramped to 150 - Single ramp
C: Incline press ramped to 90 - Single ramp

Eccentric-less training
Leg extensions : + 70kg - 6 lengths
Pull throughs: + 50kg - 3 lengths