Oak's Rock'em, Sock'em, Master Blaster '09 Season Thread

[liftjunkie06]

cograts on the show oak. im curious as to what exactly you changed to bring your legs out this time around? It's time for mine to GROW and any advice would be much appreciated!

this.

[Blazed]

cograts on the show oak. im curious as to what exactly you changed to bring your legs out this time around? It's time for mine to GROW and any advice would be much appreciated!

Oak focused hard on his legs during his last grow season. Then he started dieting early enough to get peeled.

bigger legs + lower bodyfat = win =)

[AustrianOakJr]

smartest thing i ever did was going to ruby tuesdays post contest....a HUGE salad bar is very satisfying when you really need to binge....and then you get a nice, single serving burger and fries....perfect!

I was gonna be really impressed with your restraint, until I read your next one:

it was! unfortunately i went home and immediately ate an entire carton of ice cream w/ crumbled up girl scout cookies and peanut butter...

HA HA HA!! Thats the way!

cograts on the show oak. im curious as to what exactly you changed to bring your legs out this time around? It's time for mine to GROW and any advice would be much appreciated!

I dont know that my methodology is the MOST effective, but it did produce some results. It basicly came down to utter anialation of the legs twice a week. I split my focus on hams and quads up and trained them Mon/Thurs. I kept calories pretty high on these days. Strenght went through the roof for 4-5 months and then tapered. I did manage to hold onto MOST of that strength through slow dieting. I put a couple of exerps from my training log at the bottom of this post so you could see what my workouts consisted of.

Dude. Long time I've been out. Had some serious and not so serious life stuff. I must say, you have done some AMAZING work in the conditioning dept. Also, your legs have seemingly doubled in size (I remember them being your weakness. NICE WORK. Congrats on an excellent showing.

JUNKIE!!!! Wow. Long time! I really hope things werent too serious in the life department and your back on track. If you could use some prayer, send me a PM and id be glad to help out. Glad to have you back, man.

Thanks so much for the encouragment. I dont know if my legs doubled, but I am pretty happy with the progress when I compare shots with last year's contest. Not tooo shabby for 8 months of bulking. I gotta keep working on them though because they are not where i want. Im actually thinking of laying off all attempts at muscle building in the arms, shoulders and upper back (just bare maintenance work) in order to focus on just legs and lower back this off season.

Oak focused hard on his legs during his last grow season. Then he started dieting early enough to get peeled.

bigger legs + lower bodyfat = win =)

Hopefully, it pays off this weekend!



Here are a couple leg bulking clips from my training log for Mateus:

Ok....back from the TERROR DOME.

The theme continues for legs......EPIC.

I would even venture to say LEGENDARY.

Couple PR's set today and maybe even some WR's (world records).

Heres how it went:

WARM UP - 10 min on the conveyor

SQUATS:

Bar X alot
135 x 15
225 x 12
315 x 10
365 x 5 (PR)

SMITH SQUATS:
405 x 6
Drop set (405x5, 315x8, 225X8) (PR)

Would have been funny to watch this set because I racked it and just fell straight back onto my butt on the ground. Good stuff.

HACK SQUATS:
315 X 10
365 X 8
385 X 7

LEG CURLS

95 x 12
105 x 10
120 x 7
120 x 6

LEG EXTENSIONS

3/4 stack X 12

Next I hobbled back into the locker room and sat on a bench in a daze for about 5 minutes before mustering the energy to grab a protein shake. Today was a mass builder for sure.

Another legs day today and I am very thankful that last week's workout injury was very minor and I was back at it almost 100% this week. I went hard and heavy on deadlifts. I didnt set a PR.....still only got 405 for 5, but I felt stronger on #5 this week than last week. I was actually contemplating #6 when flashbacks of last weeks "warning" went off in my head and decided to call it quits at 5. I kept the leg presses light....at 6 plates....just in case. I had a big burn and felt real fatiqued after today's session. Check out the vids for some play by play!

Heres how it went down:

Warm up: 8 min on the conveyor and stretching

DEADLIFTS:

Bar x alot
135 x 15
225 x 12
315 x 11
405 x 5

SLDL's:

225 X 10
245 x 9

LEG PRESS

5 plates X 12
6 plates X 12
6 plates X 12
6 plates X 11

LEG CURLS:

95 X 10
105 X 8
120 X 3 dropped to 95 X 5

STANDING LEG CURLS:

half stack X 8

I havent put much up in the way of action shots lately, so heres a couple. First one is the set of 315 lb deadlifts (please bear with the slow start.....my MP3 player needed some adjustment). The second vid is the set of 405 lb deadlifts. Please feel free to critique form.

315 X 11

405 X 5
[/QUOTE][/QUOTE]

[AustrianOakJr]

Oak, I am from Buffalo myself, so first off, I want to say whats up and congrats to a fellow WNYer.

Also, not sure if you've heard of the site, but if you sign up at www.wnymusclefitness.com, they always have a bunch of pics from all the Buffalo and Rochester shows that are of decent quality.

Hey man, THANKS! I never knew about that site. Got some decent pics!

[J_Bo]

My Man! That chest looks disgustingly thick and full in that MM!

[AustrianOakJr]

My Man! That chest looks disgustingly thick and full in that MM!

Thanks, J_Bo!

Im hoping I can actually peak for this next one.......and REALLY bring out the disgusting! As I look through all the pics, I realize I missed it pretty good. I had an incling when I work up show day 2.5 lbs lighter than when I was full and loaded on wednesday. Live and learn.

[J_Bo]

Thanks, J_Bo!

Im hoping I can actually peak for this next one.......and REALLY bring out the disgusting! As I look through all the pics, I realize I missed it pretty good. I had an incling when I work up show day 2.5 lbs lighter than when I was full and loaded on wednesday. Live and learn.

Well i can't wait to see what you look like on stage when you nail it!

[Barn01]

Thanks, J_Bo!

Im hoping I can actually peak for this next one.......and REALLY bring out the disgusting! As I look through all the pics, I realize I missed it pretty good. I had an incling when I work up show day 2.5 lbs lighter than when I was full and loaded on wednesday. Live and learn.

Good luck and hope you nail it this time around ... I'd like to see the diff

Remember if all else fails ... McD's is right around the corner haha!

[MateusMcClay]

Nice i like it. I've been debating on smolov or training legs very similar to the approach you took. Did you stick with the compound lifts twice a week every week? And how deep into your prep were you using this approach?

[AustrianOakJr]

Nice i like it. I've been debating on smolov or training legs very similar to the approach you took. Did you stick with the compound lifts twice a week every week? And how deep into your prep were you using this approach?

Yes, compounds every workout. I used this right up to peak week. Keeping the weight heavy is key to holding the muscle.

[stayfit2008]

yes, compounds every workout. I used this right up to peak week. Keeping the weight heavy is key to holding the muscle.

^^^^x2

[liftjunkie06]

JUNKIE!!!! Wow. Long time! I really hope things werent too serious in the life department and your back on track. If you could use some prayer, send me a PM and id be glad to help out. Glad to have you back, man.

Thanks so much for the encouragment. I dont know if my legs doubled, but I am pretty happy with the progress when I compare shots with last year's contest. Not tooo shabby for 8 months of bulking. I gotta keep working on them though because they are not where i want. Im actually thinking of laying off all attempts at muscle building in the arms, shoulders and upper back (just bare maintenance work) in order to focus on just legs and lower back this off season.



Hopefully, it pays off this weekend!

Thanks for the wel wishes. Nothing THAT serious, but our daughter was not sleeping and we decided to move back "home" after over 2 years in CO Springs. My wife was miserable. I left an excellent public sector job as a landscape architect so we could move back, wife works full time and I'm doing part time. However, we are happy and everyone is great. Just had a priority shift for awhile, you know? Now I have more time with the kids and other family. More to life than just money, that's for sure. Maintained but surely didn't make many gains--didn't eat enough.

I'm really impressed with your progress. You do what most can't--improve. You improved not only your conditioning, but also your muscle size, symmetry, and maturity. I'm anxious to see the next showing.

Also, off season, what did you do on off days? I've always lowered intake slightly (mainly due to PWO gorging exclusion) but try to keep carbs and protein higher for synthesis and to make sure I'm fueled for the next day. Just curious.

[liftjunkie06]

Also Oak, we are the same age and when bulked up are similar in weight as well. What did you find worked best for off season mass gains calorie wise? The BMR calcs alway seem off, but they also seem to have some merit. Just curious, I'm sure it's in your thread but...I'm too lazy to search, plus it might have changed. AS I've aged it has gone down for sure...

[AustrianOakJr]

Thanks for the wel wishes. Nothing THAT serious, but our daughter was not sleeping and we decided to move back "home" after over 2 years in CO Springs. My wife was miserable. I left an excellent public sector job as a landscape architect so we could move back, wife works full time and I'm doing part time. However, we are happy and everyone is great. Just had a priority shift for awhile, you know? Now I have more time with the kids and other family. More to life than just money, that's for sure. Maintained but surely didn't make many gains--didn't eat enough.

I'm really impressed with your progress. You do what most can't--improve. You improved not only your conditioning, but also your muscle size, symmetry, and maturity. I'm anxious to see the next showing.

Also, off season, what did you do on off days? I've always lowered intake slightly (mainly due to PWO gorging exclusion) but try to keep carbs and protein higher for synthesis and to make sure I'm fueled for the next day. Just curious.

Hey, im glad things werent too serious. Life can certainly move you in ways you werent expecting. Glad youre getting it sorted out. Gains in the gym are OK, but if your family isnt priority, then your giving up whats really important.

In the off season, I only take one day completely off. Sunday, I just rest. Thats our big family day so we make that priority. The other day thats real light is wednesday, and that was just simply calves, abs, and cardio. Cardio consisted of about a 20 min run, once a week......just to keep the heart pumping.

Also Oak, we are the same age and when bulked up are similar in weight as well. What did you find worked best for off season mass gains calorie wise? The BMR calcs alway seem off, but they also seem to have some merit. Just curious, I'm sure it's in your thread but...I'm too lazy to search, plus it might have changed. AS I've aged it has gone down for sure...

Im not really good at tracking calories in the off season. This sport is soooo time consuming. And much of that time is spent in the kitchen. So, in the off season, I dont weight and measure (only track until I get past the initial metabolism rehab). My family puts up with the time requirements and seperate meals for 4 months during prep, I dont take the time to do it in the off season. Its just not enough of a priority for me. I have a good idea of what i eat though, b/c my first 4 meals of the day are most often the same thing day after day (or a rotation of the same foods). So, by my best guesses, my off season cals were around 3-3500 a day. Legs days were closer to the 3500 number and regular days were probably a touch under 3000. But, again, just guesstimates. My diet started at 2400 cals for the first month, and I was losing pretty steadily.

[AniMaLizTik]

so you go from all out offseason cals 3-3500 to 2400 cals??? just curious, why not gradually slide into the 2400 cals over the period of a few weeks?

[AustrianOakJr]

so you go from all out offseason cals 3-3500 to 2400 cals??? just curious, why not gradually slide into the 2400 cals over the period of a few weeks?

To be honest, the first few weeks of my "diet" is just cleaning things up. No more take out, junk food, etc.

The 2400 number comes from my maintenance being about 3000 cals (bulking at 3000-3500), so chop 5-600 cals off of maintenance and thats my starting point......1 lb a week. At this point, my diet is about 1700 cals, which I dont find to be too dreadful of a number after 19 weeks.

[AustrianOakJr]

Man I love carbs. I was feeling pretty darn depleted from 4 days in a row on my diet numbers (actually a little below on the carbs)......got my first 160g in me this morning and I feel like a new man. Another 300g today and ill be walking on sunshine.......tomorrow I will be bench pressing buicks in the parking lot at work prior to each meal.

I think I peed last night 4 times. That gets a little frustrating when it takes you a half hour to get to sleep b/c nerves are high and your mind is racing. Good news is that I woke up at a new low and am now coming in at the same weight as last Olympus - 163 lbs. This prep I lost a total of 26.5 lbs. Thats a good chunk to move.

Im pretty anxious right now......cant wait to get up there. Its hard to focus on anything else.

[stayfit2008]

Man I love carbs. I was feeling pretty darn depleted from 4 days in a row on my diet numbers (actually a little below on the carbs)......got my first 160g in me this morning and I feel like a new man. Another 300g today and ill be walking on sunshine.......tomorrow I will be bench pressing buicks in the parking lot at work prior to each meal.

I think I peed last night 4 times. That gets a little frustrating when it takes you a half hour to get to sleep b/c nerves are high and your mind is racing. Good news is that I woke up at a new low and am now coming in at the same weight as last Olympus - 163 lbs. This prep I lost a total of 26.5 lbs. Thats a good chunk to move.

Im pretty anxious right now......cant wait to get up there. Its hard to focus on anything else.

I feel ya,..The carb fullness is incredible! You'll be 163 and ripped! what did you weigh at last weeks comp?

Thank God for family support!

[JimmyChitwood]

Man I love carbs. I was feeling pretty darn depleted from 4 days in a row on my diet numbers (actually a little below on the carbs)......got my first 160g in me this morning and I feel like a new man. Another 300g today and ill be walking on sunshine.......tomorrow I will be bench pressing buicks in the parking lot at work prior to each meal.

I think I peed last night 4 times. That gets a little frustrating when it takes you a half hour to get to sleep b/c nerves are high and your mind is racing. Good news is that I woke up at a new low and am now coming in at the same weight as last Olympus - 163 lbs. This prep I lost a total of 26.5 lbs. Thats a good chunk to move.

Im pretty anxious right now......cant wait to get up there. Its hard to focus on anything else.

Oak,
This is a great post. Very human. This is exactly how I imagine myself feeling leading up to a contest. Heck, I feel that way even if I IMAGINE preparing for a contest. If/when I actually do this, I'll probably black out a couple times a day from overactive butterflies.

And I'm glad you re-posted the video of you performing the pre-lift jackrabbit humping warm-up. That is my favorite "get psyched" move.

[Joe Go]

Good luck Oak! Hopefully you fill out the rest of the way for the next show. Are you and Chris in the same weight class?

[JimmyChitwood]

Thanks for the wel wishes. Nothing THAT serious, but our daughter was not sleeping and we decided to move back "home" after over 2 years in CO Springs. My wife was miserable. I left an excellent public sector job as a landscape architect so we could move back, wife works full time and I'm doing part time. However, we are happy and everyone is great. Just had a priority shift for awhile, you know? Now I have more time with the kids and other family. More to life than just money, that's for sure. Maintained but surely didn't make many gains--didn't eat enough.

I'm really impressed with your progress. You do what most can't--improve. You improved not only your conditioning, but also your muscle size, symmetry, and maturity. I'm anxious to see the next showing.

Also, off season, what did you do on off days? I've always lowered intake slightly (mainly due to PWO gorging exclusion) but try to keep carbs and protein higher for synthesis and to make sure I'm fueled for the next day. Just curious.

Junkie - good to hear that things are sorting out. I was going to ask how the job thing was going. I remember a while back things were dicey there, but turns out YOU pulled the plug. Sounds like it was for all the right reasons.

Have you found yourself a new gym? Bummer that you don't have the one at work anymore, eh?

[Ian_B]

Hey Oak have you changed your form on deadlifts since that video? You seem to be keeping your ass really high... almost a SLDL to me. Probably hits the hams harder than usual but you could move more weight with more leg drive.

[AustrianOakJr]

Oak,
This is a great post. Very human. This is exactly how I imagine myself feeling leading up to a contest. Heck, I feel that way even if I IMAGINE preparing for a contest. If/when I actually do this, I'll probably black out a couple times a day from overactive butterflies.

And I'm glad you re-posted the video of you performing the pre-lift jackrabbit humping warm-up. That is my favorite "get psyched" move.
]

Yea, I wont deny I am nervous as all get out. With competition like Chris Lawrence and then there's the Ronnie Coleman look a like from my gym that will be in it.......its gonna be a really tough show. Its even harder because you know the more nervous you get, the worse it is for your physique and that makes you more nervous and then your head pops off thinking about not getting nervous. Sucks. HA!

Youre welcome for the jack rabbit.

I feel ya,..The carb fullness is incredible! You'll be 163 and ripped! what did you weigh at last weeks comp?

Thank God for family support!

Well, I hope youre right Chris. Best case in my mind is if we both take home pro cards saturday......THAT will be a party of parties afterward!!!

My pre-load weight last week was 164-165. Then I carb'd to 167.5 and looked my best, then dropped to a flatter 165.5 show morning. So, somehow, I lost a full pound since last week. I think the carbing up and cheat meal really revved up the metabolism. Either that or I burnt through a lb of muscle due to my nerves!!

Yea, if my wife wasnt behind me on this, it would be impossible. She's very good, but its taking a tole on her, I can tell.

[AustrianOakJr]

Good luck Oak! Hopefully you fill out the rest of the way for the next show. Are you and Chris in the same weight class?

Yes, Chris and I are both middle weights. It will be a good show!

Hey Oak have you changed your form on deadlifts since that video? You seem to be keeping your ass really high... almost a SLDL to me. Probably hits the hams harder than usual but you could move more weight with more leg drive.

Actually, I havent done DL's since I started prepping.....only SLDL's. But, I am always messing with form. Maybe I favor my back because its stronger than my legs and it accidentally takes over.....dont know.

[stayfit2008]

I hope we do walk away with the card! In a way it's gonna be kinda heart wrenching having to compete against each other. I figure give it our best and let the judges make their decision,..this way we will know what each may need to imptove on next show.

It's kinda Like Bill,..my other prep trainer,..every year he either takes home first or second,..usually flip flops between him and another lightweight. This year,..Nov. He is going to compete in the Miami Florida NPC Nationals.

[AustrianOakJr]

I figure give it our best and let the judges make their decision,..this way we will know what each may need to imptove on next show.

.

It is tough b/c we've got some history now and I like rooting you on and want to see success for you. I feel the same.......and no matter which way it goes, no hard feelings. Its up to the judges. We both have our individual strengths and weaknesses and its gonna come down to what they are looking for and who brings it on that day.

[liftjunkie06]

Junkie - good to hear that things are sorting out. I was going to ask how the job thing was going. I remember a while back things were dicey there, but turns out YOU pulled the plug. Sounds like it was for all the right reasons.

Have you found yourself a new gym? Bummer that you don't have the one at work anymore, eh?

What's up Jimmy? Long time. how are things? Yeah, we pulled outta the springs as it was not a good place for us for a variety of reasons. That city is going down the crapper fast. Working for a large city has it perks, and its drawbacks. We are much better off here. Lowered expenses and just focused on the important things. Ironically, I now work at a gym as a trainer, but am pursuing the landscape arch. work as I can. I work at Gold's here in loveland and train there as well, but it is not my cup of tea so probably drop the employment and keep lifting there. Overall, however, things are great. Nice to be back with focus. People say I'm crazy starting to train for a show a year out, but I figure with several bulk and cut micro cycles, I have alot of work to do to show improvement. Shoulder is about 99% so the only hinderance now is sleep and motivation.

OAK, you are a real motivation. If I could get your arms (please, where did you get them, lol) I could be more of a threat. For now I watch the row vids knowing that people like you are out there trying to train harder than me. Good luck this weekend to both you and Chris. We'll need results ASAP!

[JimmyChitwood]

I hope we do walk away with the card! In a way it's gonna be kinda heart wrenching having to compete against each other. I figure give it our best and let the judges make their decision,..this way we will know what each may need to imptove on next show.

It's kinda Like Bill,..my other prep trainer,..every year he either takes home first or second,..usually flip flops between him and another lightweight. This year,..Nov. He is going to compete in the Miami Florida NPC Nationals.

It is tough b/c we've got some history now and I like rooting you on and want to see success for you. I feel the same.......and no matter which way it goes, no hard feelings. Its up to the judges. We both have our individual strengths and weaknesses and its gonna come down to what they are looking for and who brings it on that day.

WHATEVER!!! Listen to you two ninny goats go on being all careful with each other and thoughtful. Deep inside you're each hoping the other guy slips in a pool of his own dream tan and corks his head in the warmup room. Oak, if I was Chris I would be coming out on stage just a half step behind you and then de-pants you as you hit the lights. You're both going to be thinking about how to best mess with the other guy and it's starting already with the kid gloves treatment. HAAaa!! I love it.

Chris - I have to hand you the big cohones trophy already though. It takes some serious moxie to make a motivational poster of yourself. Hands down the gutsiest avatar I've seen here. You just may be the king.

[JimmyChitwood]

What's up Jimmy? Long time. how are things? Yeah, we pulled outta the springs as it was not a good place for us for a variety of reasons. That city is going down the crapper fast. Working for a large city has it perks, and its drawbacks. We are much better off here. Lowered expenses and just focused on the important things. Ironically, I now work at a gym as a trainer, but am pursuing the landscape arch. work as I can. I work at Gold's here in loveland and train there as well, but it is not my cup of tea so probably drop the employment and keep lifting there. Overall, however, things are great. Nice to be back with focus. People say I'm crazy starting to train for a show a year out, but I figure with several bulk and cut micro cycles, I have alot of work to do to show improvement. Shoulder is about 99% so the only hinderance now is sleep and motivation.

OAK, you are a real motivation. If I could get your arms (please, where did you get them, lol) I could be more of a threat. For now I watch the row vids knowing that people like you are out there trying to train harder than me. Good luck this weekend to both you and Chris. We'll need results ASAP!

Good stuff Junkie. Sounds like you're in a good place now. Looking forward to hearing how the prep goes for you! And glad that shoulder has come around.

[stayfit2008]

WHATEVER!!! Listen to you two ninny goats go on being all careful with each other and thoughtful. Deep inside you're each hoping the other guy slips in a pool of his own dream tan and corks his head in the warmup room. Oak, if I was Chris I would be coming out on stage just a half step behind you and then de-pants you as you hit the lights. You're both going to be thinking about how to best mess with the other guy and it's starting already with the kid gloves treatment. HAAaa!! I love it.

Chris - I have to hand you the big cohones trophy already though. It takes some serious moxie to make a motivational poster of yourself. Hands down the gutsiest avatar I've seen here. You just may be the king.

NICE!,..hehe,..well if one of us loses to the other,..we can always say we conceded and compromised out performance,..Ha!

As for the Avi!! Ha! I found that new feature on photbucket! I've been getting all crazy with it. I must have about 20 posters stored of just my cats alone!