Bo Flecks' Training Lean and Power Density Experiment

[QUOTE=Bo_Flecks;502782191]Thanks to everyone for the prayers and kind words. They were all very much appreciated :)[/quote]
Hope the services went well.

[quote]
[b]Seated Military Press[/b]
15x45 (wu)
10x95 (wu)
6x135 (wu)
6x185 (wu)
10x204*
8x224*
6x244*[color=blue]+2lb on all sets[/color]
(*will increase all by 1lbs next week)[/quote]
At 1.33 x bw you're getting freaky! Iz heavy!

[quote]
[b]Wide Grip Upright Rows[/b]
10x152*
10x152*
10x152*[color=blue]+2 lbs on all sets[/color]
(*will increase reps next week)[/quote]
Good work here too. Do you stand in front of a mirror when you do these?


That was a lot of volume on the traps tonight! Wow! Do you always do that much?
[quote]
[b][i]Wide Grip Upright Rows:[/i] [/b]
Continuing to follow Glass protocol on these. I read a thread earlier this week where a guy said Glass was overrated :eek:. I've never negged anyone before, but I almost tagged that guy... It wouldn't have mattered, because the thread got deleted. There was a great Dave Goodin vid in there that I would have loved to put in here.[/quote]
You've never pulled a neg bullet out of the holster?!?! Criminals must be punished!

I'm looking forward to what you have to say on nutrition. Those DB front raises are impressive! I know exactly what you mean about seeing all the muscles work when doing them. I feel the same way about side lateral raises too.

That's quite the attack plan on the traps. I'll be watching with interest. Glad you got in and got the workout done, great work!

Sorry for your loss Bo.

Great looking trap work, looks like a solid plan!

Good workout, Bo -- glad to see you back in one piece. How did everything go with your dad?

As for Glass being "overrated" ... my guess is the kid (yes, my guess is the person is at least juvenile in mind) is, um, [i]undersized[/i].


:D
~Athi

[QUOTE=Athena;502848721]Good workout, Bo -- glad to see you back in one piece. How did everything go with your dad?

As for Glass being "overrated" ... my guess is the kid (yes, my guess is the person is at least juvenile in mind) is, um, [i]undersized[/i].


:D
~Athi[/QUOTE]

New AVI is approved. :D

[QUOTE=Bo_Flecks;502782191]
[b]Trap Workout[/b]
I totally changed my focus on traps three weeks ago. I had always worked traps with really heavy weight. After quite a while of doing this and only getting minimal results, I decided to change my focus. I decided to treat traps like a small muscle and pound at it with higher rep isolation work. The approach I've designed is a three angle attack using dumbbells. I am doing 15 total sets, resting only one minute between sets, so in effect my traps are getting pounded for thirty minutes.

[b][i]Standing Dumbbell Shrugs:[/i] [/b]
Starting with the dumbbells in the hammer position at my sides. Squeeze and hold at the top. One minute rest between sets.
[b][i] Leaning One Arm Dumbbell Shrugs:[/i] [/b]
I am leaning over at an angle so that the dumbbell is hanging completely away from my body. This allows the trap to pull from a different position, and creates a completely different ROM and angle on the trap. One minute rest between sets.
[b][i]Carlman Shrugs:[/i] [/b]
Moving the dumbbells around to the front puts the emphasis on a different part of the traps. Squeezing and holding at the top. One minute rest between sets.

[b]Final thoughts[/b]

Some things have happened this week that have made me feel like I wanted to do a bit of reflection on my exercise and nutrition philosophy in this journal. Vox had some good discussion going in his journal on exercise, David created a thread on anabolic window, and after I posted my new avi, I got a bunch of PMs asking a multitude of different questions. I think it might be a good time to re-visit some of that in here.[/QUOTE]
I am looking forward to seeing what comes of this. The trap work as well as the reflections.

I am with the others, the anti Glass kid could use some red.

[img]http://i109.photobucket.com/albums/n67/ZEB_05/Week%20Days/SpongebobFriday.jpg[/img]

[QUOTE=VoxExMachina;502785441]I like your thinking and program here, Bo. It's a good change up if the heavy weights weren't working for you. Usually, when heavy doesn't work, volume will. [/QUOTE]

I'm still making the traps handle some decent weight on dead lift day, but that it very limited. When I did my last goal setting reflection, it was obvious that what I had been doing with traps and calves had not been working well at all. So, a total change in methodology was called for. My calves have already responded to the change, but they are easy to measure. The traps will just have to be more of a visual thing (although my neck measurement did increase last time).

[QUOTE]I'll have to give those leaning shrugs a try. Can't say that I've ever done them that way before. [/QUOTE]

I can pull the trap higher from this position than from any other.

[QUOTE]Bring it on![/QUOTE]

I'm going to work on this some today. I am going to take it from the standpoint of "philosophies I believe in" or something of that nature. I think there is probably more conflicting research in bodybuilding than just about any other topic you could come up with.

[QUOTE=2nd_chance;502799491]Hope the services went well. [/QUOTE]

Thanks, my friend... they did. My dad's side of the family is scattered, so I don't really see them all that often. The last time I had seen some of my cousins was at my grandpa's funeral. That was twelve years ago. It's a shame, really.

[QUOTE]At 1.33 x bw you're getting freaky! Iz heavy! [/QUOTE]

Iz heavy iz right! I read a thread in the equipment forum about a guy not getting the bar back on the hooks and crushing his skull. That was on my mind yesterday :o He was using a Jones Machine doing declines, so it wasn't the same thing, but enough to make me think with that weight hovering over my head.

[QUOTE]Good work here too. Do you stand in front of a mirror when you do these? [/QUOTE]

Yes. I think that is why shoulder day is the one I look most forward to. Just about every exercise you can watch the muscles work in the mirror. WGUR produces an interesting pull to watch at the point where the delt ties into the upper arm.

[QUOTE]That was a lot of volume on the traps tonight! Wow! Do you always do that much? [/QUOTE]

Just started it three weeks ago to try and get my traps to respond. Just like the calves, traps had been an add on/afterthought for too long. I am now going to give them their due.

[QUOTE=ectoBgone;502802251]I'm looking forward to what you have to say on nutrition. [/QUOTE]

I've got some pretty strong beliefs on nutrition. I get weary from the knuckleheads who are constantly spouting their knowledge of the latest and greatest bodybuilding nutrition research, yet have NO evidence to show that they have put it into practice or results to show from it. Quoting research is easy. I'll stop there before I get insulting.

[QUOTE]That's quite the attack plan on the traps. I'll be watching with interest.[/QUOTE]

Me too :). My traps are sore again today, so that is a good sign.

[QUOTE=Gjudas;502837221]Sorry for your loss Bo. [/QUOTE]

Thanks, Bob. It was her husband that taught me how to hit a baseball when I was four years old. They never had kids, so when I was growing up I was kind of like their surrogate kid. After he passed in 1983, she moved and I didn't see much of her after that.

[QUOTE]Great looking trap work, looks like a solid plan![/QUOTE]

If it isn't I'll keep working on it until it is.

[QUOTE=Athena;502848721]Good workout, Bo -- glad to see you back in one piece. How did everything go with your dad? [/QUOTE]

My dad actually went back into his old Clint Eastwood mode. He didn't show a lot of emotion yesterday. His brother on the other hand (who is a retired Army Sergeant Major) was really tore up. You just never know how these things are going to play out.

[QUOTE]As for Glass being "overrated" ... my guess is the kid (yes, my guess is the person is at least juvenile in mind) is, um, [i]undersized[/i]. [/QUOTE]

It was a young guy, and it was in a thread on the different attitudes of juicers vs. non-juicers, so a lot of stupidity was being spouted everywhere. There was a vid clip with Charles Glass from "Bigger, Faster, Stronger" (not sure if that's the correct movie title). There was also a great clip with Dave Goodin (wish I would have saved that one).

[QUOTE=bamazav;503022781]I am looking forward to seeing what comes of this. The trap work as well as the reflections. [/QUOTE]

I touched on some of it when I opened the journal, but now that I have ten months of consistent training with it under my belt, it seems like a good time to post it up and put it in a comprehensive format (rather than just have it scattered out over 51 pages).

[QUOTE=Ctrainer;503028681][img]http://i109.photobucket.com/albums/n67/ZEB_05/Week%20Days/SpongebobFriday.jpg[/img][/QUOTE]

See what you did, David? :D

[QUOTE=Bo_Flecks;503082191]
See what you did, David? :D[/QUOTE]

I am just happy to do my part.

[b]Bodybuilding Philosophies and Practices-Introduction [/b]

During the summer of 2009, I had been training with free weights for two years and had followed a very common training cycle of bulking over the winter then cutting in the spring. Typically I would run my BF up to 12-13% for seven months of the year, spend several weeks cutting, and then hold it down to 7-8% for summer. In doing this, I added about five pounds of lean mass each year. Average at best.

Last summer I wasn't going to cut at all, but I just couldn't stand looking soft around the mid-section. I decided to do a low carb cut. After ten weeks of having no more than 20 carbs a day, I was down into the 6% BF range...but it was a real chore to get there. I used the time during that cut to research philosophies as well as scientific and anecdotal studies, and decide on a program that would maximize my muscle gaining efforts while also allowing me to avoid another summer cut cycle.

I am going to spend the next few days outlining the bodybuilding philosophies I decided to follow, why I chose them, and how I have put those philosophies into practice. This will allow me to reflect on what I am doing as well as open it up to discussion.

These will be the topics I will address about my program over the next few days:

[b]Training[/b]
Like everyone, I wanted to choose a program that would give me the best possible muscle gains for my effort. I looked at a lot of different programs, and ultimately decided on a method used by Arnold, which has since been called Power/Density Training.

[b]Nutrition[/b]
Eat clean and lift hard. I think that is a great motivational phrase, but I believe it goes a lot deeper than just eating clean. I've gotten fat when eating clean and not watching the portions and macros carefully to meet my true dietary needs. I've also had periods where I failed to gain any muscle because I didn’t have enough calories to grow. I believe the timing of nutrients is also extremely beneficial for a lot of different reasons.

[b]Supplementation[/b]
I believe that supplements can be helpful, and that there are also windows throughout a training period where the benefits of certain supplementation can be maximized.

[b]Rest[/b]
We've all heard the phrase- you don't grow in the gym. I believe that rest and recovery time needs to be maximized for the best possible muscle gains. I am convinced that too much physical activity between workouts can be detrimental to the over all muscle building goal.

Looking forward to "the Bo papers."

[QUOTE=Bo_Flecks;503222641]
[b]Rest[/b]
We've all heard the phrase- you don't grow in the gym. I believe that rest and recovery time needs to be maximized for the best possible muscle gains. I am convinced that too much physical activity between workouts can be detrimental to the over all muscle building goal.[/QUOTE]

One of my favorite parts of the whole game. All though I still get yelled at all the time for just laying around, ohh well. :)

"Rest" - I remember what that's like. Haven't seen much of it lately. Gotten get that back in line.

Great post, Bo.

Looking forward to the read Bo :)

Same. It's always cool to see a comprehensive report from someone who obviously knows what they are doing.


I like your philosophy on high volume for kick starting lagging body parts. I've been trying that with my certain parts of my leg workouts, and it's been paying good dividends.


Sorry to hear of the loss of your aunt, Bo. Peace be with you.

Awesome.. looking forward to the discussion!

[QUOTE=Bo_Flecks;503222641]

I am going to spend the next few days outlining the bodybuilding philosophies I decided to follow, why I chose them, and how I have put those philosophies into practice. [/QUOTE]

Looking forward to reading it, Bo.

-=FLEX=-

Note to self: cut, paste, and save what Bo writes so I can read and re-read and continue to learn.

I think I know the answer to this question but..............


Will you be starting new threads in the open forum on the subjects?

[QUOTE=2nd_chance;503232141]Looking forward to "the Bo papers."[/QUOTE]

I've been working on getting together the information on Power/Density training and Microloading. It has been very interesting to go back and read all of that stuff again. I haven't really thought much about the theory behind it lately. I've just been "doing it."

[QUOTE=Gjudas;503304691]One of my favorite parts of the whole game. All though I still get yelled at all the time for just laying around, ohh well. :)[/QUOTE]

Rest has been on my mind a lot lately. The week I worked too much on my property reminded me how important it is. The key for me is to get the beneficial rest I need without appearing to be lazy... :)

[QUOTE=BergMuscle;503342131]"Rest" - I remember what that's like. Haven't seen much of it lately. Gotten get that back in line.

Great post, Bo.[/QUOTE]

Rest is a hard training concept for some people to grasp.

I've been helping a friend at work with her training for over a year now. She is already in terrific shape, but has aspirations to take it to the next level. The problem is, she's a cardio junky. I have not been able to convince her that to get her body to look the way she wants, her mindset is going to need to change about her training. In her mind, she will get there by doing more, more, more... MORE must be better! Her goal, and the way she trains do not match.

[QUOTE=alkell;503363621]Looking forward to the read Bo :)[/QUOTE]

I'm not sure what will come from it, but at the least it will allow me to go back and reflect on why I do what I do. And I'll have it all compiled in one general area and format in my journal, finally.

[QUOTE=IronCharles;503368171]Same. It's always cool to see a comprehensive report from someone who obviously knows what they are doing.

I like your philosophy on high volume for kick starting lagging body parts. I've been trying that with my certain parts of my leg workouts, and it's been paying good dividends. [/QUOTE]

Thanks, C. I have always tried to give a training technique enough time to gel and see what would come from it. Sometimes I've stuck with something longer than I should have. What I was doing with calves and traps fell into that category. It was time to shake things up.

[QUOTE]Sorry to hear of the loss of your aunt, Bo. Peace be with you.[/QUOTE]

I have always been impressed with how the O35 community has always supported one another during times of loss.

[QUOTE=Whatanejit;503457941]Awesome.. looking forward to the discussion![/QUOTE]

I respect everyone's thoughts that have been posting in my journal, so I am looking forward to the discussion, too.

[QUOTE=-=FLEX=-;503496441]Looking forward to reading it, Bo.

-=FLEX=-[/QUOTE]

[QUOTE=BergMuscle;503497151]Note to self: cut, paste, and save what Bo writes so I can read and re-read and continue to learn.[/QUOTE]

I hope I haven't built it up to the point that you guys see it and say, "Son...I am disappoint."

[QUOTE=baker;503497741]I think I know the answer to this question but..............

Will you be starting new threads in the open forum on the subjects?[/QUOTE]

Uhmmm... No.

I'm actually looking forward to some intelligent discussion. :D

My plan is to post up the stuff about the Power/Density method and the Microloading technique on Monday morning.

Where's the Saturday stats??????

Hey Bo - just catching up.

Firstly & belatedly sorry for your loss.

Secondly - awesome new AVI mate, thick wide back, great delts & arms & excellent cuts.

Thirdly - some great work going on.

[QUOTE=Bo_Flecks;503505791]

Uhmmm... No.

I'm actually looking forward to some intelligent discussion. :D

My plan is to post up the stuff about the Power/Density method and the Microloading technique on Monday morning.[/QUOTE]

Told ya I knew the answer. :)

[QUOTE=2nd_chance;503506331]Where's the Saturday stats??????[/QUOTE]

Like clockwork ain't they? LULZ.

[QUOTE=Bo_Flecks;503505791] I've been helping a friend at work with her training for over a year now. She is already in terrific shape, but has aspirations to take it to the next level. The problem is, she's a cardio junky. I have not been able to convince her that to get her body to look the way she wants, her mindset is going to need to change about her training. In her mind, she will get there by doing more, more, more... MORE must be better! Her goal, and the way she trains do not match.[/quote]

It's the American way, darlink. If a little is good, more must be better. I won't generalize here about women and workouts...I'll leave that part unsaid. :)


[quote=Bo_Flecks]
I hope I haven't built it up to the point that you guys see it and say, "Son...I am disappoint."
[/quote]

Impossible.

Looking forward to the read, Bo. I've learned more from others on this forum than I ever did from some of professionals with whom I've spent time.

Cheers,
Athi



.

[QUOTE=Mark42;503507271]Hey Bo - just catching up.

Firstly & belatedly sorry for your loss.

Secondly - awesome new AVI mate, thick wide back, great delts & arms & excellent cuts.

Thirdly - some great work going on.[/QUOTE]

Thanks, Mark! It means a lot.

[QUOTE=Athena;503510321]It's the American way, darlink. If a little is good, more must be better. I won't generalize here about women and workouts...I'll leave that part unsaid. :)[/QUOTE]

It seems to be one extreme or the other, doesn't it? Unfortunately for most... it's the other :(

[QUOTE=2nd_chance;503506331]Where's the Saturday stats??????[/QUOTE]

[QUOTE=baker;503508991]Like clockwork ain't they? LULZ.[/QUOTE]

Momma had to go into work a little early this morning, and that left me with three children who are not feeling 100%. They were very needy to say the least. I didn't get this posted before they all woke up.

[b]Current Body Stats 6/12/10[/b]

This is just my weekly weight and BF check for the purpose of diet modification and record keeping.

[b] Body Fat Measurement[/b]

1.9mm-Chest [color=green] (mid-way between the armpit and nipple) [/color]
6.7mm-Abdominal [color=green] (1 inch to the right of naval) [/color]
4.7mm-Thigh [color=green] (mid-way between the knee and top of thigh) [/color]
1.9mm-Tricep[color=green] (between the elbow and shoulder) [/color]
7.6mm-Subscapular [color=green] (directly below the shoulder blade) [/color]
3.8mm-Suprailiac [color=green] (directly above Adonis belt) [/color]
3.8mm-Midaxillary [color=green] (directly below armpit) [/color]

BF% 5.91

181 lbs
170.30 lbs lean mass.
10.70 fat

[b]Observations[/b]
There were no changes in weight or BF this week, and I was not expecting any since my diet was very consistent. I only had one meal that was out of the ordinary, and I was able to make it work just fine.

One area where there was a lot of change was in my ability to rest. I was almost lazy all week. I did no work on my property, and I averaged at least an hour more sleep each night. The result is that I am beginning this week's training cycle with absolutely no joint pain.

I am still not completely over the virus that has hit all of us in our house. We took the kids to the doctor last week and were told that it takes two weeks to fully recover. I'm eight days into it, so I can expect to be over it by the end of the week. So far, it has not seemed to impact my training in the least. Mostly I've just felt crappy first thing in the morning, but after that I haven't paid much attention to it.

I'll get my leg workout in this afternoon while the kids are taking their naps :)

[QUOTE=Bo_Flecks;503532501]
I'll get my leg workout in this afternoon while the kids are taking their naps :)[/QUOTE]

You're kids take naps?!?! Mine never.

In for epic leg workouts!! :D

[QUOTE=Bo_Flecks;503532501]
I'll get my leg workout in this afternoon while the kids are taking their naps :)[/QUOTE] Nap? What is a nap?

[QUOTE=2nd_chance;503534671]You're kids take naps?!?! Mine never.[/QUOTE]

My wife has kept nap time sacred around here. It was especially important when we had three running around in diapers. Now, two still take naps, and the third has quiet time in his room.

[QUOTE=Ctrainer;503594981]In for epic leg workouts!! :D[/QUOTE]

I'm in the process of sponging up my pre-workout nutrition and sups as we speak...

[QUOTE=bamazav;503606791]Nap? What is a nap?[/QUOTE]

Nap. The thing that keeps my wife from going insane. :D