Preparation for Junior Nationals 2010

scoobysnacks · 07-20-2009, 12:22 PM

The dust has settled; I took my month to kind of get some things out of my system, and now its time to focus like never before. Time to set a date and goal and push for that all year. That date and goal is the 2010 Junior Nationals. Ill probably also hit a few warm up shows as I felt that was very beneficial last year when I did that before Juniors. Gets the bugs out.

I was asked repeatedly to journal my offseason/contest prep for next year, so here it is. I'll share my training routine right now, and maybe even some decent lifts when I get there, my diet and my supplement strategies. Along with pics of course.

Speaking of, I was just notified that I am now a part of Team Scivation and a sponsored athlete. I take this very seriously and will work hard to represent them well. As a diet coach at Natty I already recommended Scivation supplements and I take their products daily so it was a GREAT fit. I'll detail my supplement stack in another post.

My diet this year is going to be higher fat and lower carbs than last year. I made great improvements last year, but I felt I got a little chunky for my liking and I also feel my testosterone took a dive from not eating enough EFAS and healthy fats. This is my own fault, and like I said I made improvements I was proud of but Im always striving to make it better. I believe under this approach I can eat more calories which Im gonna need to get this new LBM, while staying leaner than last year.

My current morning weight is hovering around 170 lbs. My goal is to hit Juniors at 154 1/4 shredded. I have about 7 lbs of LBM I can add I believe and still make this weight at the weigh ins. So I'm once again shooting for a morning weight of 180 without adding anymore bodyfat from where I am at current, and maybe even drop some in the process.

Its all about quality gains this year.

I figure I have 7 mos left to gain lean and then I'll diet for 16 weeks into the show.

Ill write a post in a minute about my current training program. Then I'll post my current diet.

Ss

LayzieBone085 · 07-20-2009, 12:30 PM

Here we go Jason. First and foremost congrats on being picked up my Scivation, that is a huge bonus, and i know you always believed in their products. Such a perfect fit for a hard working individual such as yourself.

I am eager to see how you shape up in 1 year, I know you will give nothing but your best day in and day out, and make the most out of this year. The progress will be noticeable, and you will bring a whole new package to the stage next year.

Good luck.

scoobysnacks · 07-20-2009, 12:40 PM

Quote:

Originally Posted by LayzieBone085

Here we go Jason. First and foremost congrats on being picked up my Scivation, that is a huge bonus, and i know you always believed in their products. Such a perfect fit for a hard working individual such as yourself.

I am eager to see how you shape up in 1 year, I know you will give nothing but your best day in and day out, and make the most out of this year. The progress will be noticeable, and you will bring a whole new package to the stage next year.

Good luck.

Thanks LB appreciate the kind words. Its time to get serious in here.

scoobysnacks · 07-20-2009, 01:08 PM

My current training routine is DC. Though Ill make it clear I simply studied up on it and read, Im not being guided by any DC'ers.

I train Monday/Weds/Friday, repeat.

The following muscle groups are trained together.

Group A (and my three exercises done on different days)

biceps: drag curls, hammer machine curls, straight barbell curl

forearms: rope hammer curls, dumbell hammer curls, behind the back barbell forearm curls

calves: leg press toes at the top, seated calves, angled calf machine

hamstrings: standing leg curls, SLDL, lying leg curls

quads: sumo leg press, squats, hack squats; widowmaker of 20 on whatever leg exercises I didnt do, may be hacks then leg press etc.

Group B

chest: hammer strength decline, smith machine incline, Nautilus Nitro as I can put the handles together and really squeeze the upper chest. I then do 20 reps of machine push press flyes (I think thats what they called them), in any event its using a flye machine with the pads and putting your hands low and pushing then flying together, the main thing is the nasty stretch and the slow 7 second descent into the stretch then exploding up. This blows the pecs up, something I need.

triceps: push downs, french press with one dumbell, smith machine close grip bench.

shoulders: upright rows, hang clean press, hammer strength seated shoulder machine

back width: lat pull downs, rack chins, hammer lat pullover

back thickness: rack deads, low pulley rows, bent over rows with barbell

I started out with Group A on Monday, then Group B on Wednesday and then group A again on friday. You rest over the weekend, then start with Group A the next Monday.

The main premise is you do one exercise for the part listed above, you do as many warmup sets as you need. You only log your one working set. Most rep ranges are set at around 11-20 rest paused, some are straight setted lower though for safety reasons like squats and bent over rows and deads. A typical progression may be 8 reps, then you rest 20 seconds, then maybe 3-5 reps, then rest 20 seconds, then perhaps 1-3 reps.

Each time you must beat your previous either in weight (and stay in the proper rep range) or the same weight with more reps.

If you dont beat it, you lose that exercise, and since you should have picked exercises you feel will benefit you the most, you dont want to lose an exercise.

Then there is the stretching component. I always stretched to a degree but this is to a whole new level. I mean its painful, really painful. You have to be smart, you cant just jump into it though, you have to build up. But, man at times it feels like things are ripping off the bone. Strive for 60 seconds, Im at about 30 seconds right now on all stretches. The quad stretch like a sissy squat in the cage is BRUTAL.

So far Im liking it. By Monday Im ready to rock, so thats a good thing.

From time to time Ill post some PRs or some lifts.

Ss

Jack_the_Repper · 07-20-2009, 02:03 PM

Wow... an early start, but thats the way to get ahead of the competition!

scoobysnacks · 07-20-2009, 02:07 PM

Quote:

Originally Posted by Jack_the_Repper

Wow... an early start, but thats the way to get ahead of the competition!

You are correct. With this goal in mind there really is no offseason per se. While Im still competing its really just all in preparation for the next one. That helps me keep it in perspective.

Jack_the_Repper · 07-20-2009, 02:19 PM

Quote:

Originally Posted by scoobysnacks

You are correct. With this goal in mind there really is no offseason per se. While Im still competing its really just all in preparation for the next one. That helps me keep it in perspective.

Exactly... there is no offseason! I'll be following this thread for a while so good luck

MattB4686 · 07-20-2009, 02:24 PM

I'll definetly be following along scooby! Are you going to basically just be following the keto mass gain diet? Just having carbs in the morning and pre and post-workout?

Sporto1633 · 07-20-2009, 02:58 PM

Welcome to the Team Jason - that's great news!

I like some of the principles of DC and incorporate rest pauses and others into my routines even though I'm not a huge fan of the setup (nor the diets he has his trainees done lol). Best of luck on that program!

And I like the title of the new journal - Seeing as how I am aiming for one important show next year, I might start a new thread and do the same!

Sporto

scoobysnacks · 07-20-2009, 03:10 PM

Quote:

Originally Posted by MattB4686

I'll definetly be following along scooby! Are you going to basically just be following the keto mass gain diet? Just having carbs in the morning and pre and post-workout?

In essence yes with a refeed on the weekend of a meal wherever I want with dessert too. For now Ill only be taking in starches pwo or morning meal on non workout days. All others will be proteins, fibrous veggies and some grapefruits here and there and healthy EFA fats.

The macros I have set out will be 320 protein, 105 carbs, 125 fats. Its about 2800 to begin. Ill bump it from there.

scoobysnacks · 07-20-2009, 03:12 PM

Quote:

Originally Posted by Sporto1633

Welcome to the Team Jason - that's great news!

I like some of the principles of DC and incorporate rest pauses and others into my routines even though I'm not a huge fan of the setup (nor the diets he has his trainees done lol). Best of luck on that program!

And I like the title of the new journal - Seeing as how I am aiming for one important show next year, I might start a new thread and do the same!

Sporto

Thanks Tommy I appreciate it. Im really excited for the opportunity.

Ive always been mainly a volume trainer, but have incorporated rest pauses as well. So I thought Id give this a go, it cant hurt to shock the body.

Start the thread, you know as well as I do you are preparing right now, even if it is in 2010.

Sporto1633 · 07-20-2009, 03:30 PM

Quote:

Originally Posted by scoobysnacks

Thanks Tommy I appreciate it. Im really excited for the opportunity.

Ive always been mainly a volume trainer, but have incorporated rest pauses as well. So I thought Id give this a go, it cant hurt to shock the body.

Start the thread, you know as well as I do you are preparing right now, even if it is in 2010.

Technically, I've been preparing since 2007

Sporto

devo09 · 07-20-2009, 04:11 PM

I'll be following this one fho sho..and be buggin ya with questions from time to time

Also, congrats on your sponsorship!

LayzieBone085 · 07-20-2009, 04:14 PM

Quote:

Originally Posted by scoobysnacks

In essence yes with a refeed on the weekend of a meal wherever I want with dessert too. For now Ill only be taking in starches pwo or morning meal on non workout days. All others will be proteins, fibrous veggies and some grapefruits here and there and healthy EFA fats.

The macros I have set out will be 320 protein, 105 carbs, 125 fats. Its about 2800 to begin. Ill bump it from there.

Are you going to continue to add carbs to more meals as you need to use calorie bumps coming off your rebound? or are you going to stick with just bumping more fat?

scoobysnacks · 07-20-2009, 06:13 PM

Quote:

Originally Posted by LayzieBone085

Are you going to continue to add carbs to more meals as you need to use calorie bumps coming off your rebound? or are you going to stick with just bumping more fat?

Im going to see how my body is responding to these percentages. If Im gaining strength and not adding bodyfat Ill probably just add more to all macros to keep the ranges somewhat consistent, though I really dont want to raise protein, because as I said its already pretty damn high. Ill know much more in a month.

bwelch1985 · 07-20-2009, 06:26 PM

I'm right there w/ ya trying to bring up the pecs this "offseason"...I'll be following closely looking out for any tips and tricks you find that help you build those bad boys up!

For me, I've found that starting chest day w/ light cable crosses (low to high, to prefatigue upper-inner chest) and db pullovers (to expand the ribcage and lock in my pressing form {chest high, shoulder blades pinched}) has really enhanced my mind muscle connections on ALL exercises I do after that...I've also had sore pecs for SEVERAL days after these workouts which, until now, I've never really experienced...just my .02...hope it helps!

fltallpaul · 07-20-2009, 06:31 PM

It's great to have someone of your caliber keeping a thread going for a great year up to a contest. You have been an excellent resource and following your threads on MD, RX and here is always high on my list...can't wait to see your JR. Nat's version 2.0!

AustrianOakJr · 07-21-2009, 07:45 AM

Good luck man. I've always admired your physique and dedication to the sport. Keep it up. I look forward to seeing how it goes for you.

scoobysnacks · 07-21-2009, 08:33 AM

Quote:

Originally Posted by bwelch1985

I'm right there w/ ya trying to bring up the pecs this "offseason"...I'll be following closely looking out for any tips and tricks you find that help you build those bad boys up!

For me, I've found that starting chest day w/ light cable crosses (low to high, to prefatigue upper-inner chest) and db pullovers (to expand the ribcage and lock in my pressing form {chest high, shoulder blades pinched}) has really enhanced my mind muscle connections on ALL exercises I do after that...I've also had sore pecs for SEVERAL days after these workouts which, until now, I've never really experienced...just my .02...hope it helps!

Thanks for the tips. Im doing the same really, Im slowing down my reps, really feeling the chest work and keeping those scapula back and chest high.

Quote:

Originally Posted by fltallpaul

It's great to have someone of your caliber keeping a thread going for a great year up to a contest. You have been an excellent resource and following your threads on MD, RX and here is always high on my list...can't wait to see your JR. Nat's version 2.0!

Thanks Paul, I appreciate the kind words. I know I can bring an even better package to the Jrs this year. I have one year under my belt, know more about my body and how it responds as well.

Quote:

Originally Posted by AustrianOakJr

Good luck man. I've always admired your physique and dedication to the sport. Keep it up. I look forward to seeing how it goes for you.

AOJ thanks, follow along. Appreciate it!

scoobysnacks · 07-21-2009, 08:48 AM

All measurements for food are in grams.

Egg White 245
Egg Yolk 70
Scivation Sesamin 1
Liver tabs 4

Scivation Whey Protein 40
Almond Butter 30
Broccoli 100
Scivation Sesamin 1
Liver tabs 4

Tuna 130
Broccoli 100
Almond Butter 33
Scivation Essential FA 2
Livers 4

Ground Beef (93%) 195
Scivation Essential FA 2
Liver 4

pre workout
Scivation Whey Protein 40
Almond Butter 30
Liver 4

pwo

Scivation Whey Protein 36
Oats 65
Liver 4

Cottage Cheese (2%) 340
Almond Butter 23
Liver 4

Protein: 320
Carbs: 105
Fats: 125
Cals: @2800

On off days Ive moved the oats from pwo to Meal 1. All other meals unchanged. I will add more carbs as necessary or even up fats. Its doubtful Ill go much higher on protein, its already kind of high for my tastes, but wanted to try a bit higher consumption out this year since Im training DC right now and its recommended to take in 2 x bw. Not sure how crazy I am about that right now, but Im going to give it a go and see how it works for me.

Its about 40/20/40 or 35/30/35, in that range.

Ss

bwelch1985 · 07-21-2009, 11:02 AM

Would you consider excess protein consumption DETRIMENTAL while trying to gain mass? I know it's widely recommended that 1g/lb is more than enough for growth (assuming calories from carbs and fats are high enough of course) but do you believe that there is a negative effect in eating say 2+ grams per lb?

FATHER FLEX · 07-21-2009, 11:22 AM

Will be a pleasure to follow.

scoobysnacks · 07-21-2009, 11:33 AM

Quote:

Originally Posted by bwelch1985

Would you consider excess protein consumption DETRIMENTAL while trying to gain mass? I know it's widely recommended that 1g/lb is more than enough for growth (assuming calories from carbs and fats are high enough of course) but do you believe that there is a negative effect in eating say 2+ grams per lb?

Well its not a free nutrient, some think they can eat it in unlimited amounts and it wont hurt progress. Thats just not the case. This is more troubling during times of dieting where people are consuming to much protein at the expense of the other macros and still not progressing.

As for a gaining phase I dont believe it would blunt gains but to much could certainly cause you to gain more bodyfat than you need.

2 grams for me would be 340 Im just shy of that amount.

Ill assess how the next month goes and go from there. Usually I go 1.5 to 1.75 x LBM in protein consumption.

scoobysnacks · 07-21-2009, 11:33 AM

Quote:

Originally Posted by FATHER FLEX

Will be a pleasure to follow.

Thanks FF you are the man in these parts, so I appreciate your input and following along.

Ss

Joe Go · 07-21-2009, 01:14 PM

Good luck with the off-season. The journals are a lot of work. Thanks for taking the time.

Jay Rawd · 07-21-2009, 01:25 PM

Good luck with DC. I did it for a whole year and gained great strength but when I switched to very high volume I gained both strength and size.

scoobysnacks · 07-21-2009, 02:08 PM

Quote:

Originally Posted by Jay Rawd

Good luck with DC. I did it for a whole year and gained great strength but when I switched to very high volume I gained both strength and size.

Maybe the switch back will yield the same for me. But, Ive trained volume pretty much my whole life, so I think this switch is at least something I need to experiment with, if anything Ill be recruiting some fibers I dont normally recruit as well.

simpleguy4 · 07-21-2009, 08:20 PM

Jason, Congrats on your new sponsorship, you definitely deserve it. I am glad you started this thread, we will all be the better for it and I look forward to seeing your progress. Could you share the reasoning on your off season diet switch from high carb to very low carb? I have always known you as a higher carb guy, and was slightly shocked to see your new dieting strategy. I have toyed with the idea myself, but would like to hear your thoughts.

Mark

sloboda · 07-21-2009, 09:46 PM

Ive been waiting for this

definitely following good luck!

scoobysnacks · 07-21-2009, 09:55 PM

Quote:

Originally Posted by simpleguy4

Jason, Congrats on your new sponsorship, you definitely deserve it. I am glad you started this thread, we will all be the better for it and I look forward to seeing your progress. Could you share the reasoning on your off season diet switch from high carb to very low carb? I have always known you as a higher carb guy, and was slightly shocked to see your new dieting strategy. I have toyed with the idea myself, but would like to hear your thoughts.

Mark

Mark, hey man, didnt you have a show recently? Or soon? How did it go if you competed?

My thought process is that I think this will allow me to ingest more calories and stay leaner and still add just as much LBM as I did last year. I wasnt fat in the offseason last year, but I started fatter than I really wanted for contest dieting, which is why I had to do 20 weeks. That all said, if I dont like how things are shaping up I have no problem taking this template dropping the nut butters from 3 meals and adding in 50 grams carbs to those meals. It would be an easy switch. So im going to see what I see and I can always make an adjustment from there.

Ive been wrong before, lol, could be again.