6 Weeks Out: Training

[Beast]

My shoulder felt fine today. I did a longer warm-up to make sure though. Here is today's workout. This week starts phase B, which emphasizes strength training and shall be two weeks long.

[chuckles_345]

I think you said this before Derek, but just to double check, after the contest and you have all of things you are trying done, you are planning on putting up some big article on all of this and what you learned and what works and what doesn't right? I think it sucks that your last contest prep and bulk aren't on the site even though you sent them in. Ne wayz I was just curious if you were doing any more research and trying more things after your contest before you write this article or will it simply be based on your contest prep?

Chuckles

[Beast]

My plan is to write a bunch of articles on skeletal muscle hypertrophy, the nervous system, effects of different training, etc. They should allow the reader to be able to develop their own program, but I would have examples (BEAST 1.0).

[chuckles_345]

Sounds interesting...I'll be looking for it. Keep it up Beast ur huge!

Chuckles

[The Apocalypse]

Originally posted by Beast
My plan is to write a bunch of articles on skeletal muscle hypertrophy, the nervous system, effects of different training, etc. They should allow the reader to be able to develop their own program, but I would have examples (BEAST 1.0).

Yeah this week I started using your new training principles starting with what you did in week 1(I altered it a LITTLE, but not much), and I must say that the workout was awesome. It was a little different because I'm used to training chest, back, and shoulders on seperate days, but the pump was amazing. It'll be cool once the articles are up, because I'll actually know why I'm doing what I'm doing.

[Beast]

Awesome, let me know how it goes for you.

[Beast]

Monday's Clean Cardio
175 lbs- 20 X 3

I am going to do a "heavy" session of clean cardio on Monday's and a "light (more reps)" session on Thursday's from now on. This will mix things up a little bit.

[Beast]

Tuesday's Workout

[Beast]

Wednesday- ellptical sprints
20 X 10 sec work/20 sec rest

Thurday's workout

[champs]

how long do you rest between the different set types derek? use the times recommended by lyle? 3min for strength 2-3 min for 4-8 range, 1-2min for 8-12, 1min for 12+?

[Beast]

I alternate between exercises. So today, I did a set of deads, rested about a minute, then did a set of incline DB, rested a minute, then back to deads. So I probably had about 3 or so minutes between sets of deads. Basically I just go when it feels right.

[The Apocalypse]

I have a question about soreness. Like I said, I am using a program similar to yours and really liking it so far, but on Tuesday, I only did 4 sets of legs(squats, sldl) but my legs are quite sore today(Thursday). So if they are still somewhat sore tomorrow, what do you suggest? I would think that I would just gut it out and deal with the soreness and go through the leg workout, but what would be best?

[Beast]

You should be alright.

[sword chucks]

Niiiiice Rack Pulls. THats a lot of weight you're lifting there :D

How do the overhead shrugs feel? I am working them into my routine starting next week to hit the traps from different angles. Doing them with just the bar feels okay, doing heavier sets should be interesting.

[Beast]

The first the first time I ever did overhead shrugs. It was definitely different, but felt good.

[The Apocalypse]

Originally posted by Beast
The first the first time I ever did overhead shrugs. It was definitely different, but felt good.

So you just held the bar over your head a little bit or what? Sounds interesting and painful.

[Beast]

Friday's Workout