Alberto's I Got WNBF PRO Stuff to do. No Crying!

[toddbz]

Originally Posted by ehlisl

Love the old posts! Getting close to the Berto I know

I gotta say even though back then he had heavier PR's...the Berto NOW is considerably better. Physique wise it's not even close

[semper27]

Great interview, man! I got chills while watching the vid!

[FATHER FLEX]

Originally Posted by Quelly

ahhh I remember the day you returned to the silver and black and won the whole damn thing....that was the day your "no crying" log became A LIE! lol

No but seriously I don't think I've ever been so ecstatic at a show before, that was more exciting than even competing in any of the shows I've done

And Jeff is getting better with each piece he does!

That day will forever live in my mind as the day I proved myself, to myself. Not to mentioned made mama cry....and myself. LOL

Originally Posted by craig//nicol

thats such a good write up on 3d muscle. You look completely shredded in those pics. The size your a putting on as of late and the conditioning you bring to the stage
2011 = win. Your gona do well im sure.

2011 is the year of the rabbit. I love lagomorphs! Its a sign!

I cannot wait!

Originally Posted by ConLaV

Jeff did a fantastic job with this again.

you've got a lot of integrity and when there's no bull**** attached to it, that's a very unique quality to have. Talking about layne, ben, eric, levi, your mom, jerry rice, etc... recognizing those who helped pave the way, that's what it's all about man, great read.

Thank you Connor,

I am still not alone, and have so may great people helping me. I feel so blessed from that standpoint, its very comforting. That is certainly what it is all about!

Originally Posted by Young9

This is the life of a GO GETTA!!!!

LOL! First song I posed to. It in't going to land in your lap. Get it!

Originally Posted by bryce126

gotta agree with nick here...I read it. GREAT interview, thanks Jeff!

Speaking about giving back to the sport, Jeff has been doing that in great amounts of late. I think that needs to be recognized.

[FATHER FLEX]

Originally Posted by toddbz

I gotta say even though back then he had heavier PR's...the Berto NOW is considerably better. Physique wise it's not even close

Yeah I agree. It really does take a while, and constant "pounding" to really get a physique to get "that look."

Originally Posted by semper27

Great interview, man! I got chills while watching the vid!

Your double digit weeks out pics in 2007, were you looked 4 weeks out by common standards, changed my perspective on many things.

[SkNatural]

Sweet Feature man, that makes me wanna pull a "father flex" and reverse diet like crazy over the next 6 months.

[devo09]

Originally Posted by SkNatural

Sweet Feature man, that makes me wanna pull a "father flex" and reverse diet like crazy over the next 6 months.

I thought the reason he did this was because he wanted to test increasing calories going into a show once you are lean enough..
Bert?

and yeah awesome write up!

[jked4life]

What an amazing write up you have. It's awesome how you give back to the sport and serve as a role model for people just getting started. I like the part where you mentioned getting ready early and increasing the cals into the show. From what I've been reading/hearing lately, that seems like an awesome plan. You are an ispiration to all us competition newbs

Keep killing it in the gym and be ready to bring it in 2011!!!!!!

[J_Bo]

Your 3DMJ feature gots me all PSYCHED up!!

[ehlisl]

Great article Berto! Inspritational stuff and I always knew you were a "go getta"

[SkNatural]

Originally Posted by devo09

I thought the reason he did this was because he wanted to test increasing calories going into a show once you are lean enough..
Bert?

and yeah awesome write up!

I don't know his specific motivation, either way... his offseason "prep" is definately something I'm shooting for.

[italianplaya30]

dude i love that interview! Really inspiring! Your the man!

[Swoletitude]

What is your mentality with the weight gain/mini-cutting during the offseason nowadays? Is there a set period that you bulk/cut, or is there an actual bodyfat that you try to not go above?

[gymratluke]

Originally Posted by FATHER FLEX

Push Power

I completely tore up the performance from push power 14 days ago.

DB Floor Press

130 x 5(2 sets)
140 x 3PR!
140 x 1<----That tripple tore me up

DB Shoulder Press(See Saw)

95 x 5
100 x 5
100x 4
100 x 3

Nutrition

<110
<625
<220

Misc

Posed for Nick a bit after, felt like I was a bit flat so I got me a burger on the way home. Flatness has been cured. LOL

Hey so do you actually go to the gym and only do 8 sets for an entire workout?! Doesnt seem like enough work to me. I know you know your body better then I do but Im just sayin....

[MattB4686]

Great interview!

[Frankdaddy]

Originally Posted by gymratluke

Hey so do you actually go to the gym and only do 8 sets for an entire workout?! Doesnt seem like enough work to me. I know you know your body better then I do but Im just sayin....

It is way enough if you smoke the workout and lifting 2x a week on each bodypart

[Quelly]

Originally Posted by gymratluke

Hey so do you actually go to the gym and only do 8 sets for an entire workout?! Doesnt seem like enough work to me. I know you know your body better then I do but Im just sayin....

ever heard of max ot? 6-9 sets per bodypart, i've heard there are a couple natural bbers who use it and are pretty successful

its all about balance between intensity, volume, and frequency

[visionz]

Originally Posted by gymratluke

Hey so do you actually go to the gym and only do 8 sets for an entire workout?!

Sounds like my kinda workout

[FATHER FLEX]

Originally Posted by SkNatural

Sweet Feature man, that makes me wanna pull a "father flex" and reverse diet like crazy over the next 6 months.

You do it right, you could very well be 10-15 pounds over contest weight, and right at about offseason food intake. You have an exit plan, or rather you are excited about slowly building up your intake. You are just days out now!

Originally Posted by devo09

I thought the reason he did this was because he wanted to test increasing calories going into a show once you are lean enough..
Bert?

and yeah awesome write up!

Partially yes, I still would have tapered it up slowly, but just not as slow as I did. Once you binge out of a show, you never really want to take that route again. As far as tapering food out, I think I was at my leanest about 5-6 weeks POST shows. Not to mention my fullest!

Next time once I hit 4% I am going to hit 3% by increasing food intake.

Originally Posted by jked4life

What an amazing write up you have. It's awesome how you give back to the sport and serve as a role model for people just getting started. I like the part where you mentioned getting ready early and increasing the cals into the show. From what I've been reading/hearing lately, that seems like an awesome plan. You are an ispiration to all us competition newbs

Keep killing it in the gym and be ready to bring it in 2011!!!!!!

Being ready early is quite the luxury, the whole "I don't want to peak to early" that is absurd really. Let's peak early and shoot ourselves in the foot.

Originally Posted by J_Bo

Your 3DMJ feature gots me all PSYCHED up!!

I peaked perfectly! LOLThe haircut really came in right for the video. Wish I had brought my camera, because Jeff's home gym is awesome.

Originally Posted by ehlisl

Great article Berto! Inspritational stuff and I always knew you were a "go getta"

That is actually the song I posed to my first contest season. Well you can barely call posing in my case, more like twitching in an organized manner.

Originally Posted by SkNatural

I don't know his specific motivation, either way... his offseason "prep" is definately something I'm shooting for.

I am very happy with my current 191.5.....

Originally Posted by italianplaya30

dude i love that interview! Really inspiring! Your the man!

Thanx bro! Got your PM will respond in a sec

Originally Posted by RDRb

What is your mentality with the weight gain/mini-cutting during the offseason nowadays? Is there a set period that you bulk/cut, or is there an actual bodyfat that you try to not go above?

I will mini cut when I feel I need to loose a few pounds, and if I feel I have hit a plateau. Right now I feel like I am a little tubby, but I am in the misdt of a little surge, so no mini. Even then I would probably do a deload first, and then run a mini-cut. The approach will, or rather should vary from person to person I feel. I have been thinking about runnin a minicut after the holidays, but a deload is certainly in order after December.

Originally Posted by gymratluke

Hey so do you actually go to the gym and only do 8 sets for an entire workout?! Doesnt seem like enough work to me. I know you know your body better then I do but Im just sayin....

Its funny because when I was going over wit Max(he joins Nick and I often) about the day setup, he thought the same. Its a matter of going in there with a sense of urgency. You know you only got 8-10 sets, you better not waster anything. As soon as I grab those DBs from the rack I am "alive" for the lack of a better word. Now the current setup has me shifting weeks, and next week chest and shoulders workout will be more typical from a bodybuilder perspective. More volume, drop sets, and other "intensity techniques."

By the time we were done Max agreed that we put it some work.

Originally Posted by MattB4686

Great interview!

Cant thank Jeff enough for having me.

Originally Posted by Frankdaddy

It is way enough if you smoke the workout and lifting 2x a week on each bodypart

Well right now I am on the once a week trip.

Originally Posted by Quelly

ever heard of max ot? 6-9 sets per bodypart, i've heard there are a couple natural bbers who use it and are pretty successful

its all about balance between intensity, volume, and frequency

Si!

I am also quite pleased with results thus far. Stronger, and I feel like the t-shirt muscles have come up quite a bit.

[FATHER FLEX]

Back PoweRRRR

I wanted to pull from the floor so I did.

Deadlifts

435 x 5
455 x 2
475 x 2
500 x 1

Braced DB Rows

110 x 5(2 sets w/Nice holds at the top)
120 x 5(2 sets)

BW Chins

BW x 16
BW x 11
BW x 10
BW x 8

Nutrition

<110
<625
<220

Misc

Still not lifting the way I want on deads. I could be so much faster, and stronger. More glute work, and back to rack pulls.

[visionz]

Have you tried any deficit deadlifts for the glute issue Berto? I feel like the glute activation is better/easier to get going when pulling from a deficit due to being able to establish more leg drive. Dimel deadlifts/pullthroughs too as an accessory.

[FATHER FLEX]

Originally Posted by visionz

Have you tried any deficit deadlifts for the glute issue Berto? I feel like the glute activation is better when pulling from a deficit due to being able to establish more leg drive. Dimel deadlifts/pullthroughs too as an accessory.

Once I start pulling from the floor I will do deads w/ a snatch grip. I like those because they make for a more custom deficit. Ever tried those?

[B-Neva]

500......

[visionz]

Originally Posted by FATHER FLEX

Once I start pulling from the floor I will do deads w/ a snatch grip. I like those because they make for a more custom deficit. Ever tried those?

Yep! Snatch grip deads are great. In fact, I'm going to be including them weekly in my cycle that starts next week as my secondary ME movement. Great on beefing up the upper back as an added plus.

[Quelly]

dude...slow or not 500lbs in not far off your old max! If you can hit 500 slow and w/o good form I see some craziness happening once those glutes are firing fast again

[rallyum]

Quick question Berto, when did you start getting that body awareness to know when enough's enough, to have that control not to overdo things because you might get injured etc? And is it something that you've developed over time or do you have to keep reminding yourself every session?

[FATHER FLEX]

Originally Posted by visionz

Yep! Snatch grip deads are great. In fact, I'm going to be including them weekly in my cycle that starts next week as my secondary ME movement. Great on beefing up the upper back as an added plus.

You need to keep me/us updated on your training more! See you next Saturday.

Originally Posted by Quelly

dude...slow or not 500lbs in not far off your old max! If you can hit 500 slow and w/o good form I see some craziness happening once those glutes are firing fast again

Well it wasn't slow, about as slow as the same speed as the 510 I did at PL meet a few years back, but it would have been fast if the quads, and butt did their thing.

[FATHER FLEX]

Originally Posted by rallyum

Quick question Berto, when did you start getting that body awareness to know when enough's enough, to have that control not to overdo things because you might get injured etc? And is it something that you've developed over time or do you have to keep reminding yourself every session?

Very recently! I think I am good at this now, or much better. I didn't even try to do a duble like I planned today for instance.

[visionz]

Originally Posted by FATHER FLEX

You need to keep me/us updated on your training more! See you next Saturday.

I will once it gets to a level of being interesting...such as 140lb db floor presses and what not...

Cya then as long as everything goes as planned with the missus schedule!

[FATHER FLEX]

Originally Posted by visionz

I will once it gets to a level of being interesting...such as 140lb db floor presses and what not...

Cya then as long as everything goes as planned with the missus schedule!

You ain't going to bring your purdier/better half?

Dude can't wait long overdue!

[visionz]

Originally Posted by FATHER FLEX

You ain't going to bring your purdier/better half?

Dude can't wait long overdue!

Oh I am! Trying to at least. She works 2 shifts that day so we're going to try to get down to the meet in between those shifts. There may be a change in the schedule due to some stuff at work, but as of now there's about a 5 hour gap in between her shifts so we should be good to go!

Looking forward to it