Tuesday 9/27/11
Lat Pulldown: 5x8 (top 8x190), 15x140
Wide Grip Cable Row: 6x8, top 8x200 (FINALLY! found how to activate my lats like crazy!)
Rear Delt Flyes on Incline Bench: 5x10, top sets 2x10x20
Preacher Bar Standing Curls: 10x(50, 60, 70, 80, 90), 8x100
Seated Calf Raises: 10x50, 10x75, 10x100, drop set: 100, 75, 50, 25 (ouch!)
Resistance Band Straight Arm Pulldowns: 4x20
FROM 7/12/11
lol…I just hit 495 on DL, about 8 months prior to the time I thought I’d ever dream of getting it (and about 25lbs lighter!). Fuck, I’ve only been deadlifting again for 4 months!
So here’s the difference between my current mark and my goal:
Squat: +50
Bench: +20
Deadlift: +0
Row: ~+20 (10rm)
OHP: +30
Curl: ~+35 (10rm)
My predicted order is now: Row, Squat, Bench, OHP, Curl
Thursday 9/29/11
OHP: 5x10x100 (50%)
Close Grip Floor Press: 4x10x135
Standing Single Arm DB Shd Press: 4x10x40
DB Lateral Raise on Incline Bench: 3x20
DB Front Raise: 3x20
Friday 9/30/11
Box Squat: 5x10x185
Bulgarian Split Squat: 4x10x95
Good Morning: 3x20x115
Saturday 10/1/11
BB Rows: 3x20x115
Neutral Wide Grip Lat Pulldowns: 3x20x125
Face Pulls: 3x20
Seated DB Curls on Incline Bench: 3x20
Hammer Curls: 3x20
Standing Calf Raises: 3x20
Yea, so volume week is a bit more challenging than I thought.
Monday 10/3/11
Bench Press: 5x10x150 (50%)
Incline Press from Pins: 2x10x135 (high), 2x10x135 (low)
High Cable Flyes: 3x20
Tri Ext.: 3x20
Tuesday 10/4/11
Deadlift: 5x10x255 (~50%)
Front Squat to low box: 4x10x135
Standing Hamstring Curls: 3x20
Seated Hamstring Curls: 3x20
Wednesday 10/5/11
Thibs Pulldown: 4x20
Wide-Grip Cable Row: 4x20
Rear Delt Flyes from Suspended Cables: 3x20
EZ Bar Standing Curls: 3x20
Seated Calf Raise: 3x20
Just a small update on what my diet’s looking like at this moment:
5 meals at 50/50/20, P/C/F (I only count protein in protein foods, carbs in carb food etc.)
On training days I replace 1 with the following peri-workout:
-30: 40g whey, 30g waxy maize, 1 tsp bcaa’s
during: 20g waxy, 1 tsp bcaa’s
after: 40g whey, 40g waxy
6th meal: 5 omega 3 eggs
Night time shake: 25g whey, 25g casein, 1 tbsp olive oil
I pretty much stick to the following:
P: chicken, lean beef, canned salmon, pork, whey
C: rice cakes, oatmeal, cream of rice, rice
F: walnuts, olive oil, coconut oil, peanut butter, almond butter
atm, I’m questioning forking over so much for Shelby. I honestly don’t really see there being so much of a benefit to how regimented I’m eating with what I see in the mirror.
It’s very unusual that I have any kind of a monologue in here other than writing down my lifts for the day. Anyway, here goes:
I’ve had an epiphany with my training. For some reason alot of what CT has been saying on this site has finally sunk in for me.
“Chase performance…not fatigue.”
As long as I follow a conventional bodybuilder mentality of driving the muscles into the ground and isolating each muscle group, my head will NOT be 100% in the game. I will be second guessing myself; however, when I let performance guide me…when I get back to my roots that first got me into training (which is training with a more athletic mindset) I’m dying to get in the gym and feeling refreshed every time I come out.
So anyway, I’ve taken alot of the principles of CT’s HP Mass and put them into my 3 on 1 off format. For an unspecified amount of time this is what my training will look like. I will be following training cycles that consist of 3 8 day “weeks”. So the reps are for the first, second, third cycles respectively.
Push 1
Overhead variation: ramping sets to 5rm/3rm/1rm
Accessory superset: rear delts and external rotation
Flat Variation: 2 6-rep waves/3 4-rep waves/4 2-rep waves
Accessory superset: rhomboids and traps
Incline Variation: 2 6-rep waves/3 4-rep waves/4 2-rep waves
Optional: med ball throws (forward, overhead, etc.)
Push 2
Flat variation: ramping sets to 5rm/3rm/1rm
Accessory superset: rhomboids and traps
Overhead Variation: 2 6-rep waves/3 4-rep waves/4 2-rep waves
Accessory superset: rear delts and external rotation
Incline Variation: 2 6-rep waves/3 4-rep waves/4 2-rep waves
Optional: med ball throws
Pull days
Lat movement w/ no arm flexion
Superset: straight arm pulldown/over variation + compound lat movement
Preacher curl variation
Neutral or pronated grip curl variation
Optional: eccentric-less pulling sled work
Legs 1
Box Squat: ramping sets to 5rm/3rm/1rm
Deadlift variation: 2 6-rep waves/3 4-rep waves/4 2-rep waves
Secondary quad movement
Secondary hamstring movement
Optional: eccentric-less sled pushing
Legs 2
Deadlift: ramping sets to 5rm/3rm/1rm
Squat variation: 2 6-rep waves/3 4-rep waves/4 2-rep waves
Secondary hamstring movement
Secondary quad movement
Optional: eccentric-less sled pushing
[i]***A wave consists of 3 sets, increasing the weight by 20-40lb increments (depending on the load). It’s called a wave because I deload a little before the next wave. Here’s an example of 3 4-rep waves:
4x140
4x160
4x180
4x160
4x180
4x200
4x180
4x200
4x220[/i]
So there ya have it…powerlifting meets bodybuilding meets athletic performance. An athletic build is actually a very good thing for a future fitness model =)
Friday 10/7/11
Push 1
OHP: 5x95, 5x115, 5x135, 5x155, 4x170
Superset: blast straps rear delt flyes and external rotation: 3x12
Top-Half Bench Press from Pins: 6x185, 6x205, 6x225, 6x205, 6x225, 6x245
Superset: neutral grip cable rows and powerlift shrugs: 3x12
Close-Grip Incline Press: 6x115, 6x135, 6x155, 6x135, 6x155, 6x175
**note: I will be skipping all optional work this week just to get used to the new template without overdoing it.
Like the new workout bro. I’ve always been a fan of ‘power-building’ over one or the other, ecspecially for those who aren’t competing in either on a reuglar basis. Hope this gets you the results you’ve been wanting. Does your training effect Shelby’s dietary strategies??? or does he let you do whatever lifting wise and you just follow his guidelines??
[quote]Spidey22 wrote:
Like the new workout bro. I’ve always been a fan of ‘power-building’ over one or the other, ecspecially for those who aren’t competing in either on a reuglar basis. Hope this gets you the results you’ve been wanting. Does your training effect Shelby’s dietary strategies??? or does he let you do whatever lifting wise and you just follow his guidelines??[/quote]
Thanks. I’m already getting the results I’m after. This one is more or less for mental clarity and just a more appropriate focus for me. A pet peeve of mine on this site is the whole “if it’s not broke, don’t fix it” mentality whenever a poster is thinking about changing their training. I have gotten results from any type of training I have tried, because I bring the necessary intensity I need to to the table and I progress each week. But just because I’m progressing, does not mean I’m progressing optimally…and my intuition tells me I’m closing in on what’s more optimal for me at this time.
My training does not directly effect Shelby’s strategies; however, if with the boost in workload I stop gaining weight or even drop a little he will adjust things accordingly.
It’s funny to think what would happen if I went ahead and posted this in the bodybuilding forum.
“zOMG!!! No front raises, cable flyes, machine flyes, lateral raises, tricep ext., skull crushers, leg ext. blah blah blah?!!!”
Hehe.
Just to give an idea of what I’m talking about with “getting back to my roots” this is a picture from last fall. This is 170 to 190 in exactly 10 weeks.
[photo]30704[/photo]
I did it training 4x/week TBT. Sessions went like:
zOMG!! Look at the imbalances!! My eyes!!! My eyes!!!
