I’m a big fan of Wenning’s, I’ll totally be copying you.
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Due to multiple injuries I’m focusing on my version of Dad Bod which happens to resemble an off season physique competitor.
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You could copy me as prescribed if you were able to get your hands on his ebook… hint hint.
I’d say that is a pretty awesome accomplishment!
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I’m tired of seeing “men” with pear shaped bodies - no muscle mass in the shoulders or arms and a big belly. We need to redefine or completely eliminate this Dad Bod thing!
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Well, I think there is a “Dad Bod” and a “T-Nation Dad Bod”. Two very different beasts.
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Where’s the box!?
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Less of a Dad Bod and more of a Power Belly. Like KK or Brandon Allen
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Keen to see your results brother!
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Jerk, lol.
Both great examples of a power belly!
Thanks man! I’m optimistic that some size was added in this last training block. My timing isn’t exactly lining up with the T-Ransformation challenge, but I’m hoping that I don’t look exactly the same as my before, lol.
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Traphouse Barbell W14D3
DE UPPER
Wenning Inspired Upper Warmup
4sets of 25reps each:
15lb DB Shoulder Press
Red Band Triceps Pushdowns
Lat Pulldowns
Bench Press - 45% with red mini bands, doubled
45 x 10
135 x 9 (3 wide, 3 close, 3 comp)
155 x 9 (3 wide, 3 close, 3 comp)
155 x 9 (3 wide, 3 close, 3 comp)
155 x 9 (3 wide, 3 close, 3 comp)
Slight Incline DB Press
60lbs x 20
55lbs x 15
50lbs x 15
3" Fat Bar Curls empty bar
25
25
25
25
Banded Triceps - blue band
20 pushdowns
20 pushdowns
20 pushdowns
20 overhead
20 overhead
Hanging Leg Raises
20
20
20
Then I was waiting for the last guy to finish up so I could lock up and take the key with me, so I did the following:
Farmers Carry
115lbs per hand ~ 80yards, turn at 40.
Tire Flips - light one ,~250lbs
10
10
Good workout, felt pretty fresh throughout this one. Bench moved better than it has previously. Triceps were tiring quickly though, really need to keep hammering them.
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Woke up light this morning: 221.8lbs. I’ve been hanging between 223-224 for the past few weeks.
Since everyone else is cutting (and I didn’t have a lunch prepped), I decided to take a note out of the 5/2 diet and just rock two meals today (with no snacks or beer for dinner). Hopeful to see an even lower weight tomorrow A.M.
I am actually looking forward to doing a cut, oddly enough. All the ripped physiques on here have me envious. Time to bust out the beach bod, and up my conditioning a bit!
I’m out of town at the in-laws this weekend, so diet will be a little inconsistent, and there will be drinking (they are throwing a baby shower type party for us).
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I’ve started watching and listening to a bunch of his stuff as well, ha, I’ve incorporated his warm up style and benching tips to great success.
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Solid training…do you ever do DL’s for ME or rotate them in once in a while?
The more of his stuff that I read/listen to the more of a fan of him I become. Looking forward to running his program for 10 weeks and seeing what I can take away from it.
| Week | Date | ME Lift Variation | lbs |
|---|---|---|---|
| 1 | Feb 2 | Banded (Red Mini) Barbell Bench Press from Sticking Point (4-5" off chest) on Flat Bench | 365 + bands |
| 1 | Feb 4 | Barbell Wide Stance (toes under sides of rack) Box (12" plyo box with 1x mat on top) Squat | 500 |
| 2 | Feb 9 | Football Bar 3-Board Bench Press (wide handles) | 315 |
| 2 | Feb 11 | 4.25" Deficit Deadlift Against Green Bands | 525 + bands |
| 3 | Feb 16 | Barbell Bench Press with Black SlingShot | 405 |
| 3 | Feb 18 | Cambered Bar Wide Stance Box (12" plyo box with 1x 2" mat on top) Squat Against Green Bands | 500 + bands |
| 4 | Feb 23 | Football Bar Incline Bench Press (wide handles) | 250 + 2x chains |
| 4 | Feb 25 | 2" Block Pull Against Green Bands | 655 + bands |
| 5 | Mar 2 | Bow Bar Bench Press with 3 x Chains | 295 + chains |
| 5 | Mar 4 | Pin Squats at “M” with 3 x Chains per side | 225 + chains |
| 6 | Mar 9 | Close Grip 3-board Bench Against Red Mini Bands | 315 + bands |
| 6 | Mar 11 | Skipped Workout - March Break (Gym Closed) | |
| 7 | Mar 16 | 1-board Bench Press | 335 |
| 7 | Mar 18 | Trap Bar Deadlift | 655 |
| 8 | Mar 23 | Skipped Workout - Birthday Weekend, Sap Boiling | |
| 8 | Mar 25 | SSB Box Squat + Green and Blue Bands + 3 x Heavy Chains | 425 + Bands + 3x Chains |
| 9 | Mar 30 | Barbell Bench Press | 350 |
| 9 | Apr 1 | Barbell Box Squat (Wide Stance) on Bench (17") with Blue Medium Bands | 500 + Bands |
| 10 | Apr 6 | Barbell Bench Press with Black SlingShot | 435lbs |
| 10 | Apr 8 | Cambered Bar Wide Stance Box (12" plyo box with 1x 2" mat on top) Squat | 515lbs |
| 11 | Apr 13 | Metal Jack Bench | 500lbs |
| 11 | Apr 15 | 2.5" Deficit Sumo Deadlift against Bands | 515lbs + Green Bands |
| 12 | Apr 20 | Visiting In-Laws - No Workout | |
| 12 | Apr 22 | BB Good Mornings (3RM) | 335lbs x 3 |
| 13 | Apr 27 | Metal Jack Bench 2-Board | 505lbs |
| 13 | Apr 29 | Sick - Off Work - Skipped Workout | |
| 14 | May 4 | Prenatal Classes - Missed Workout | |
| 14 | May 6 | Cambered Bar Wide Stance Box (12" plyo box with 1x 2" mat on top) Squat Against Green Bands | 505 + bands |
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Traphouse Barbell W14D4
DE Lower
Box Squats - 12" box, 3 chains per side, barbell (45%)
45 x 5
135 x 5
225 x 3
265 x 2 x 12sets ← no real difficulty here. Kept things quite explosive for all sets
Deadlift with Bands to the Front - red minis, doubled, to front of platform (pulling bar forward)
295 x 1 x 12sets
Well, it was supposed to be 12 singles. I did six singles, then three doubles. Pretty easy as well. I’m about to sit in the car for the next 4 hours so I didn’t want to go too hard and make the drive any more uncomfortable than it already is…
GIANT SET
Back Extensions
15
15
15
Banded Adductors
25
25
25
Russian Twists - 25lb plate
25
25
25
Mixed in some banded rows and facepulls for fun. Hipflexors were starting to tighten up by the end of this workout.
I’m going to try to get a drop in workout in this weekend while I’m out of town, we will see. Monday I begin Matt Wenning’s Off Season Template.
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Also, woke at 220.8lbs, a new low for the past few weeks. Lets see what kind of damage I can do this weekend.
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I did not manage (not try) to get a workout in this weekend, but I was able to do some liver damage. I’m a hurtin’ unit today.
Game of Thrones tonight!
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Finding it really hard to get excited about GoT after the past couple of series, especially this one, and yet I’m still going to watch it as soon as I get home. They’ve really got me by the balls.
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What?!? This season is actually progressing quite quickly, a lot of things happening in each episode. I’m pretty happy with this season so far, I know some people are not as impressed.
I’ve been rooting for Arya for awhile now, so I’m ‘fan-boying’ pretty hard in the recent events.
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