14 Weeks Out: Training

[Beast]

Monday- 3 sets each

Deadlift
405 X 4
425 X 4
445 X 4
Will go up to 455 next week

Incline Press
205 X 6
215 X 4, 4

Weighted Pullup
BW + 25 X 6, 5 , 4

Weighted Dips
BW + 50 X 6, 5, 4

Military Press
185 X 4, 4
135 X 6

Shrug
315 X 4, 4
225 X 6

This workout was much better at the gym that in my garage :D
Today went very smoothly. I actually went to the gym an hour earlier today because I am doing underwater hydrostatoc weighing (to get body volume to calculate bf%) in class today, so I can't eat for a couple hours before hand. Despite getting less sleep, I felt very focused today. This workout took me about 50 minutes.

[Demorak]

Deadlift seems strong as hell!!

[The Apocalypse]

So what class are you getting the bodyfat tested for?

[Beast]

Exercise Physiology

[Wheelies]

Originally posted by Beast
Exercise Physiology

What are you going to do with that degree.

[Beast]

I am thinking about getting my masters in human nutrition and then becoming or sports nutritionist.

Ideally, I would love to open up my own training facility geared towards athletes, like Charles Poliquin has. Of course, I have to get my name out there and expand my knowledge even more.

I have some options, I just have to choose, which is very hard. If I get a scholarship, I will definitely go to grad school.

[SavesTheMuscle]

Originally posted by Beast
I am thinking about getting my masters in human nutrition and then becoming or sports nutritionist.



I think your forgetting a master in there somewhere

then becoming ______? or sports nutritionist

:D

[Beast]

Hey, so I make a few gramatical mistakes. LAY OFF MAN!!!

:D

Just playing around
it is supposed to say "a" instead of "or"

[fmusclekg]

Did you play sports in high school?

[Beast]

Just my freshmen year.

[SavesTheMuscle]

I laughed so hard when I read that. LOL!!




Bob- "What's he laughing so hard at??" :D

[Beast]

Tuesday- 3 sets each
Squats
375 X 6
385 X 4
395 X 4
The highest I've ever been is 425 X 4. I shall surpass that!

Barbell Curl
135 X 6, 4, 4

Stiff Leg Deadlift
315 X 6
325 X 6
335 X 4

Close Grip Bench
185 X 6
195 X 6
205 X 4
I'm going straight to 225 next week

Donkey Calf Raise
500 X 6, 6, 4
This machine only goes up to 400, so I have to put a 100 pound DB on top. I don't think I can safely add anymore weight, so I am holding my contractions (top of the movement) and lengthening the eccentric portion of the lift.

I felt very strong and explosive today. I found that I had more power that usual during the concentric part of the movement, which allowed to to push the weight up faster.

[The Apocalypse]

Originally posted by Beast
Tuesday- 3 sets each
Squats
375 X 6
385 X 4
395 X 4
The highest I've ever been is 425 X 4. I shall surpass that!

Barbell Curl
135 X 6, 4, 4

Stiff Leg Deadlift
315 X 6
325 X 6
335 X 4

Close Grip Bench
185 X 6
195 X 6
205 X 4
I'm going straight to 225 next week

Donkey Calf Raise
500 X 6, 6, 4
This machine only goes up to 400, so I have to put a 100 pound DB on top. I don't think I can safely add anymore weight, so I am holding my contractions (top of the movement) and lengthening the eccentric portion of the lift.

I felt very strong and explosive today. I found that I had more power that usual during the concentric part of the movement, which allowed to to push the weight up faster.

Really impressive squat man. And I've never seen a donkey calf raise machine before and my friends get all homophobic if I suggest to do them in the gym(I don't blame them either quite frankly), but what are the benefits of donkeys compared to other forms of calf raises?

[Dedicatedforlife]

Derek do you find that doing squats with more weight, less reps is more benificial then less weight, more reps? What has worked best for you?

[Beast]

I personal like the 4-6 rep range for squats and my legs have responded best to this range. I also like doing 20 reppers though. Anywhere between 5-9 (generally) would be best for hypertrophy.

[Twin Peak]

Interesting looking workout.

[Beast]

I forgot to put Monday's Iron Cardio
155 pounds: 15 sets of 3 reps (2 power clean:1 clean and jerk) with 20 second rests.

Wednesday- Elliptical Sprints
15 X 15 second sprints (45 second rest). My RPM were around 350 for all sprints.

[Beast]

Originally posted by Twin Peak
Interesting looking workout.

I like it so far.

[Beast]

Thursday- 4 sets each
Reverse Grip Bent Over Row
205 X 9
215 X 6, 6, 4

Incline DB Press
90 X 9
100 X 6
90 X 6, 6

1-Arm Lat Pulldown
100 X 9, 6, 6, 4

Cable Cross-over
90 X 9
100 X 6
90 X 6, 6

Chain Lateral
40 X 6, 6
30 X 6, 6

Behind the Back Smith Shrug
225 X 9, 9, 9, 6
***I tried something new today and it vastly improved the exercise. I don't know exactly how to explain it best yet, but I could feel it all the way up to my external occipital protruberance (the bump on the back of you head where the superior fibers of the traps originates).

Bent Cable Laterals
65 X 9, 6, 6, 6

Incline DB Shrug
80 X 9
70 X 9, 9, 9
***I could easily "do" the 80 pound DB's but I was not getting the ROM I wanted. So I lighted the weight and REALLY shruged as high as I could. I think my traps are going to like this exercise combined with the above.

Workout Length: 65 minutes
I could have gone a little faster...

[nitsux]

Your eliptical machines can go that fast, I've got a problem that mine only let me go up to ~220 RPM or they automatically go to a waaaay higher tension level meaning I can only get ~140-160RPM, so I have to stay just on the border of 200 or else it just locks up on me. Very annoying, i'd love to be able to go all out on them cause I enjoy them for HIIT style training.

[Beast]

That sucks. I agree HIIT rules.

[Beast]

Thursday Evening Clean Cardio

155 lbs 15 X 3 (20 sec rests)

Oh joy!

[Beast]

Friday- 4 sets each
Hack Squat
450 X 6, 6, 6, 6
***This felt extremely heavy. My guess is that this is due to my clean cardio session last night.

Seated Calf Raise
135 X 9, 8, 7, 6
***I have been focusing on a new technique, which means I have to go lighter. I am thinking about doing a calf article soon, so I will wait to explain it (with pics).

Leg Extension
190 X 9
200 X 8, 7, 6

Slanted Calf Raise (My gym doesn't have a standard standing one)
300 X 6, 6, 6, 6

Single Leg Curl
100 X 9, 9 , 6, 6

Machine Preacher Curl
90 X 9, 6
75 X 6, 6

Seated Leg Curl
120 X 9, 6
100 X 9, 6

V-Bar Pressdown
90 X 9, 6, 6
70 X 9

1-Arm Cable Hammer Curl
70 X 9
75 X 7, 6, 4

1-Arm Cable Pressdown
70 X 6
60 X 7, 6, 5

Today was interesting. It seemed like ever contraction was harder than usually (meaning I contracted my muscle harder). I do not think I will be able to walk tomorrow... I am supposed to do sprints :(

[Wheelies]

Why so many leg curls movements, and no SLDL's or Romaniand Deadlifts?

[Beast]

Originally posted by Wheelies
Why so many leg curls movements, and no SLDL's or Romaniand Deadlifts?

I do deadlifts on Monday and Stiff legs on Tuesday. The above is Friday's workout.

[Wheelies]

Originally posted by Beast
I do deadlifts on Monday and Stiff legs on Tuesday. The above is Friday's workout.

ahhh...

[fmusclekg]

So Derek, how would you compare this routine to the one you did last year? Is there a noticable difference?

[sniffy54]

How do you do deadlifts on Monday and then stiff deads on Tuesday? Your lower back doesn't have enough time to fully recover. Also, you are doing squats, which severly taxes the low back. Laslty, you are doing a form of cardio which also puts alot of strain on that area. Overtraining??

Injury is around the corner!!!

John

[Beast]

My lower back is fine. If you execute the exercises properly, little strain is put on the lower back. Yes it is involved, but not to the point where I am going to injury it. Thanks for being concerned with my well being; I'll be careful.

[Beast]

Originally posted by fmusclekg
So Derek, how would you compare this routine to the one you did last year? Is there a noticable difference?

Let's just say I don't plan on returning to my old routines anytime soon.

[Wheelies]

Originally posted by Beast
Let's just say I don't plan on returning to my old routines anytime soon.

Which ones are those?

[sniffy54]

No, I wasn't talking about strain...rather muscular inroading to your spinal erectors. Basically, I think most would agree that doing biceps two days in a row isn't the best training protocol. Your routine has A LOT of muscular overlap. Overall, the routine looks great, but a few more rest days would be needed for the natural trainee to attain optimal results.

However, your results are impressive for a 20 yr old.

john

[Beast]

Originally posted by sniffy54
No, I wasn't talking about strain...rather muscular inroading to your spinal erectors. Basically, I think most would agree that doing biceps two days in a row isn't the best training protocol. Your routine has A LOT of muscular overlap. Overall, the routine looks great, but a few more rest days would be needed for the natural trainee to attain optimal results.

However, your results are impressive for a 20 yr old.

john

I don't know if it makes a difference to your thoughts, but I am not training to failure.

Why wouldn't working biceps do days in a row be the best training protocol? What is the best protocol?

[Beast]

Here are a couple examples of Olympic weight lifting routines:
Monday:
1. Snatch Pull, NE, 5x6
2. Overhead Squats, 5x6
3. Back Squats, 3x12
4. Hyperextensions, 3x12
5. Weighted Sit Ups, 3x12

Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Push Jerk, 5x3
4. Behind the Neck Press, Snatch Grip, 3x12
5. Counter-movement Jumps, 3x3

Wednesday:
1. Snatch Pull, NE + Shrug, 5x6
2. Overhead Squats, 5x6
3. Front Squats, 3x8
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x20 meters

Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
4. Squat Jumps, 3x3

Friday:
1. Sprint 3x60 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

And
Day1
Clean 5 x 3
Power Clean 3 x 6
Push Jerk 5 x 3
Behind the Neck Press Snatch Grip 3 x 12
Vertical jump 3 x 6

Day2
Snatch 5 x 6
Overhead Squats 5 x 6
Squats 3 x 10
Hyperextensions 3 x 12
Weighted Sit Ups 3 x 12

Day3
Snatch 4 x 6
Overhead Squats 4 x 6
Front Squats 3 x 8
Good Mornings 4 x 10
Incline Sit Ups 3 x 10
Sprint 3 x 20 meters

Day4
Clean + Jerk 5 x 3
Hang cleans 3 x 6
Behind the Neck Press combined with Overhead Squats 3 x 3+3*
Jump Squats (no more than 50% one-rep max) 3 x 3

Overlap?
There are a lot of factors that determine overtraining: diet, sleep, CNS overload, supplements, etc. as well as genetics. There is no best or optimal program. I apply different theories at different times.
Do I think the average training could do my routine without over training? Most likely no. But I know how my body functions and what my body can take. Hence why I set this routine up the way I did.

[Beast]

BTW Sniffy, I do agree with you about being careful about overtraining, especially the lower back. It is used in a lot of exercises as a prime mover and well as a stabilizer. I was not trying to sound snotty, which I think it kind of does, in my post above. If it came off that way, I did not mean to.

[Beast]

Saturday Sprints
10 X 10 second intervals with 50 second rests.

[Wheelies]

Originally posted by Beast
Here are a couple examples of Olympic weight lifting routines:
Monday:
1. Snatch Pull, NE, 5x6
2. Overhead Squats, 5x6
3. Back Squats, 3x12
4. Hyperextensions, 3x12
5. Weighted Sit Ups, 3x12

Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Push Jerk, 5x3
4. Behind the Neck Press, Snatch Grip, 3x12
5. Counter-movement Jumps, 3x3

Wednesday:
1. Snatch Pull, NE + Shrug, 5x6
2. Overhead Squats, 5x6
3. Front Squats, 3x8
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x20 meters

Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
4. Squat Jumps, 3x3

Friday:
1. Sprint 3x60 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

And
Day1
Clean 5 x 3
Power Clean 3 x 6
Push Jerk 5 x 3
Behind the Neck Press Snatch Grip 3 x 12
Vertical jump 3 x 6

Day2
Snatch 5 x 6
Overhead Squats 5 x 6
Squats 3 x 10
Hyperextensions 3 x 12
Weighted Sit Ups 3 x 12

Day3
Snatch 4 x 6
Overhead Squats 4 x 6
Front Squats 3 x 8
Good Mornings 4 x 10
Incline Sit Ups 3 x 10
Sprint 3 x 20 meters

Day4
Clean + Jerk 5 x 3
Hang cleans 3 x 6
Behind the Neck Press combined with Overhead Squats 3 x 3+3*
Jump Squats (no more than 50% one-rep max) 3 x 3

Overlap?
There are a lot of factors that determine overtraining: diet, sleep, CNS overload, supplements, etc. as well as genetics. There is no best or optimal program. I apply different theories at different times.
Do I think the average training could do my routine without over training? Most likely no. But I know how my body functions and what my body can take. Hence why I set this routine up the way I did.

Do you think this routine is optimal for hypertrophy? Seems more like a power/sports related routine. Looks like fun though...

[Beast]

Originally posted by Wheelies
Do you think this routine is optimal for hypertrophy? Seems more like a power/sports related routine. Looks like fun though...

I'm just pointing out that there are many things that go into over training. Many of the Olympian weight lifters train with insane routines.

[James5567]

first rule of building muscle: there are no rules!!!

everyone is going to find different things that work for them, some may see as overtraining and some may see the opposite, obviously Derek has made progress doing what he's done..'nuff said.....keep it up you BEAST!!!

[Wheelies]

Originally posted by Beast
Saturday Sprints
10 X 10 second intervals with 50 second rests.

Do you ever go above 15 second sprints? Im doing the elliptical now instead of the bike and its kicking my ass. Im trying to picture using more than 15 second sprints on that thing I dont see it happening. On the bike I worked up to 25 second all out bursts.

[Beast]

No, I'd be jogging at that point :D

[Ubër-Anarchist]

Hey man keep up the good work, looking solid. I tried the Clean cardio yesterday using the descending sets outlined in the article. HOLY SH*T!! I was cooked after word i am definately incorporating this in from now on. My forearms and traps have never been so pumped(they are sore today, and i have never had sore forearms). Good stuff. Keep it up

[Wheelies]

Originally posted by Ubë²_Anarchist
Hey man keep up the good work, looking solid. I tried the Clean cardio yesterday using the descending sets outlined in the article. HOLY SH*T!! I was cooked after word i am definately incorporating this in from now on. My forearms and traps have never been so pumped(they are sore today, and i have never had sore forearms). Good stuff. Keep it up

See, thats one of the reasons Im weary of Iron Cardio. Even though you are going to be using more of your slow twitch endurance fibers, you still run the risk of being sore, and effecting your true muscle building workouts...

[Beast]

It's just like anything else though. I'm usually a little sore after sprints. I have not gotten sore from doing Clean cardio. I also don't do direct forearm exercises.

It's all about balance. You have to find what works for YOU.

[Wheelies]

Well, I started doing the elliptical sprints after reading your journal, and Im liking those alot better than the bike. Doing HIIT sucks the day after leg day, thats when my legs are sore, but I dont think HIIT actually makes them sore, I just did it yesterday and Im fine.

[Beast]

Originally posted by Ubër-Anarchist
Hey man keep up the good work, looking solid. I tried the Clean cardio yesterday using the descending sets outlined in the article. HOLY SH*T!! I was cooked after word i am definately incorporating this in from now on. My forearms and traps have never been so pumped(they are sore today, and i have never had sore forearms). Good stuff. Keep it up

Good stuff Ub. Thanks for the support.

[Beast]

Originally posted by Wheelies
Well, I started doing the elliptical sprints after reading your journal, and Im liking those alot better than the bike. Doing HIIT sucks the day after leg day, thats when my legs are sore, but I dont think HIIT actually makes them sore, I just did it yesterday and Im fine.

I think the bike is harder after leg day because of the position you are sitting in and it seems like there is a greater build up of lactate acid. I also have no problem doing the HIIT on the Elliptical the day after legs.

[James5567]

Originally posted by Beast
I think the bike is harder after leg day because of the position you are sitting in and it seems like there is a greater build up of lactate acid. I also have no problem doing the HIIT on the Elliptical the day after legs.


oh god that lactic acid build up on the bike during HIIT is unbelievable, your legs never get to fully extend so they are flexed the entire time, i HATE the bike, but it is no doubt a great way to challenge yourself, but ONLY if done HIIT style, not like the rest of the gym rats who sit there and read the paper...

[Wheelies]

Originally posted by James5567
oh god that lactic acid build up on the bike during HIIT is unbelievable, your legs never get to fully extend so they are flexed the entire time, i HATE the bike, but it is no doubt a great way to challenge yourself, but ONLY if done HIIT style, not like the rest of the gym rats who sit there and read the paper...

Yeah, I hate those people, on their phones, reading papers etc...
One of my philosphies is, if you have time to read a paper while you are working out, them something isnt right...

[Wheelies]

Originally posted by Beast
I think the bike is harder after leg day because of the position you are sitting in and it seems like there is a greater build up of lactate acid. I also have no problem doing the HIIT on the Elliptical the day after legs.

Dont get me wrong, I still get a huge lactic acid buildup from the elliptical, but not as bas as the bike...

[Ubër-Anarchist]

Originally posted by Beast
Good stuff Ub. Thanks for the support.

No problem man. Its good to see people that know there stuff when they are young. Just a question How old do u have to be to right the PT test.??

Well man, I hope i could get to contest shape, for the summer. I just started BB and i have already went from 27% bf to 19.2% bf in about 4 months So i hopefully get it down to atleast 12 for the summer. I wanna see the abs that i have never seen before. (i have been overweight most of my life :() Man keep up the good stuff, i wanna see a 1st place finish in your sig. Your an inspiration to me and a lot of other people.