Bo Flecks' Training Lean and Power Density Experiment

[HoustonTXMuscle]

....When I was working at the gym years ago, I watched a lot of guys decide at the last minute to do a contest. It was a frantic looking effort to pull everything together in a very short amount of time. Needless to say, the results were never very good and the guys ended up being somewhat demoralized by the experience.

I am going to start my posing practice during this next stage of my prep. I plan to have everything down so that I could do it in my sleep by the time the competition rolls around.

I may get my butt handed to me, but it will not be because I did not do my very best to prepare...

Am on the same page, Steve. For my first show, had practiced my 60 sec routine, always entering from stage left, to the point where I thought I could do it in my sleep. At the show, entry was from stage right. Walking out, got to center stage and froze like a rabbit/deer in the path of headlights, trying to figure out what to do next. Can look back and laugh right now, but it wasn't funny at the time.

[rpaul11]

your leg days always deliver Steve. Good solid work. In for the dunking

[2nd_chance]

Steve, is there a trade-off between your contest prep practice and the window of opportunity to gain more LBM? It seems that there is, but I just may not be following close enough.

[ironwill2008]

....2-3 days after the comp, I felt bigger, harder and more refreshed than the three days before- including stage day. I suppose it could very well have been a mental (stress release) thing, but I'm not sure.

I've seen ^^^^this exact issue (looking better after the competition) mentioned many times on this site, as well as in magazine interviews with some of the Pros.

[ArchAngel'73]

I may get my butt handed to me,

You will not!
The only people that are considered "losers" on a bb'ing stage are the competitors themselves who think they should have done better.

1 of my coaches gave me some sound advice I would like to share with you;
"You do not have the luxury of having a negative thought."

Quit stressin', bring in the complete package, and let the cards fall where they may.
You can only control you, not who shows up nor what they look like.

[Bo_Flecks]

Tuesday 3/23/12- Back/Triceps/Abs/Calves "A Week" Rotation

Wide Grip Pull Ups
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2

Barbell Rows
10x222
10x222
10x222
10x222
10x222

V- Grip Pull-ups
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2

Decline Close Grip Bench Press
10x217
10x217
10x217
10x217
10x217

Decline Dumbbell Tricep Extensions
10x87 1/2
10x87 1/2
10x87 1/2
10x87 1/2
10x87 1/2

Weighted Bench Dips
10x115
10x115
10x115
10x115
10x115

Hanging Knee Raises-Obliques
10xBW=41
10xBW=41
10xBW=41
10xBW=41
10xBW=41
10xBW=41

Hanging Knee Raises-Abdominals
12xBW=41
12xBW=41
12xBW=41

Decline Crunches
35xBW
35xBW
35xBW

Seated Calf Raises
10x350
10x350
10x350
10x350
10x350

Observations
Plenty of energy today. Even though this was mostly a scheduled weight increase day, I had plenty in me to squeeze out a few more reps on the last sets. But, I decided to work my plan and stop at the scheduled 10 reps. I do this mainly for connective tissue preservation. I had already achieved the increase and forward progression I was looking for. No reason to get greedy and pay for it. I am too healthy right now to do anything stupid, and I am going to keep it that way.

Back Workout
Wide Grip Pull Ups:
Weight increased by 1lb. Wide grip, dropping to a dead stop at the bottom and flaring the lats to bring them out as much as possible.
Barbell Rows:
Weight increased by 2lbs Rep increase day. Chest supported protocol. Keeping my elbows back, and pulling to my stomach. Squeezing the lats at the top of the movement. Slower negative than positive on this exercise. The key to this movement in the chest supported position is to concentrate on using the hands/forearms as hooks, and pull the weight from the elbows. This puts the most possible focus on the lats.
V-Grip Pull-ups
Weight increased by 1lb. Leaning my head and shoulders back and pulling my chest up to the handle. The feel of this resembles a low pulley rowing movement.

Tricep Workout
Decline Close Grip Bench Press:
Weight increased by 2lbs. Thumbs separated by 10 inches to try and force my elbows to stay in close to my sides and put as much focus on the tris as possible.
Decline Dumbbell Tricep Extensions:
Weight increased by 2 1/2lbs. I have my bench set at a 30 degree decline for this movement. I can really hammer the medial tricep head with this variation without any elbow pain.
Weighted Bench Dips
Weight increased by 5lbs. Trying to put pure focus on the tris with this movement.

Direct Ab Work
Hanging Knee Raises-Obliques
Weight increased by 1lb. Turning the hips and pulling the legs up with the obliques from the hanging position. Dumbbell between my knees for additional weight.
Hanging Knee Raises-Abs
Weight increased by 1lb. Knees straight ahead and pulling the dumbbell up with the abs.
Decline Crunches
Added emphasis on the abs.

Calf Workout
Seated Calf Raises:
Soleus focused calf work.

Final Thoughts
The data collection with the carb increase continues. On Sunday, 24 hours after the initial return to maintenance level carbs my training weight was 178.8 lbs. Today, after 4 days of maintenance level carbs, my training weight was 178.4 lbs. This looks like I can count on a solid 5lbs of glycogen/water stores in the muscles. While 5lbs sounds like a lot, I was actually expecting the carb load to bump me up to 180lbs. Anyway, good information to have.

SteBo at 178.4 lbs carbed up and relaxed .

[wedjim]

Solid in the gym again Steve!


On the stage performance... I have read on here about competitors who were cutting right until stage time, which made their body force water storage and bloated them a little.

I have no clue when it comes to serious body chemistry, but trial and error now will tell you how you will react for sure. Reading your posts, I think you'll be at your best and have the timing ALL sorted by then.

[Swann74]

Tuesday 3/23/12- Back/Triceps/Abs/Calves "A Week" Rotation

You prophet you!

Observations
Plenty of energy today. Even though this was mostly a scheduled weight increase day, I had plenty in me to squeeze out a few more reps on the last sets. But, I decided to work my plan and stop at the scheduled 10 reps. I do this mainly for connective tissue preservation. I had already achieved the increase and forward progression I was looking for. No reason to get greedy and pay for it. I am too healthy right now to do anything stupid, and I am going to keep it that way.

And this ^^^^ is why You Da Man!

SteBo at 178.4 lbs carbed up and relaxed .

Looking good Steve.

[rpaul11]

man...your delts look HUGE!

[supy]

Tuesday 3/23/12- Back/Triceps/Abs/Calves "A Week" Rotation

Wide Grip Pull Ups
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2

Barbell Rows
10x222
10x222
10x222
10x222
10x222

V- Grip Pull-ups
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2
10xBW+43 1/2

Decline Close Grip Bench Press
10x217
10x217
10x217
10x217
10x217

Decline Dumbbell Tricep Extensions
10x87 1/2
10x87 1/2
10x87 1/2
10x87 1/2
10x87 1/2

Weighted Bench Dips
10x115
10x115
10x115
10x115
10x115

Hanging Knee Raises-Obliques
10xBW=41
10xBW=41
10xBW=41
10xBW=41
10xBW=41
10xBW=41

Hanging Knee Raises-Abdominals
12xBW=41
12xBW=41
12xBW=41

Decline Crunches
35xBW
35xBW
35xBW

Seated Calf Raises
10x350
10x350
10x350
10x350
10x350

Observations
Plenty of energy today. Even though this was mostly a scheduled weight increase day, I had plenty in me to squeeze out a few more reps on the last sets. But, I decided to work my plan and stop at the scheduled 10 reps. I do this mainly for connective tissue preservation. I had already achieved the increase and forward progression I was looking for. No reason to get greedy and pay for it. I am too healthy right now to do anything stupid, and I am going to keep it that way.

Back Workout
Wide Grip Pull Ups:
Weight increased by 1lb. Wide grip, dropping to a dead stop at the bottom and flaring the lats to bring them out as much as possible.
Barbell Rows:
Weight increased by 2lbs Rep increase day. Chest supported protocol. Keeping my elbows back, and pulling to my stomach. Squeezing the lats at the top of the movement. Slower negative than positive on this exercise. The key to this movement in the chest supported position is to concentrate on using the hands/forearms as hooks, and pull the weight from the elbows. This puts the most possible focus on the lats.
V-Grip Pull-ups
Weight increased by 1lb. Leaning my head and shoulders back and pulling my chest up to the handle. The feel of this resembles a low pulley rowing movement.

Tricep Workout
Decline Close Grip Bench Press:
Weight increased by 2lbs. Thumbs separated by 10 inches to try and force my elbows to stay in close to my sides and put as much focus on the tris as possible.
Decline Dumbbell Tricep Extensions:
Weight increased by 2 1/2lbs. I have my bench set at a 30 degree decline for this movement. I can really hammer the medial tricep head with this variation without any elbow pain.
Weighted Bench Dips
Weight increased by 5lbs. Trying to put pure focus on the tris with this movement.

Direct Ab Work
Hanging Knee Raises-Obliques
Weight increased by 1lb. Turning the hips and pulling the legs up with the obliques from the hanging position. Dumbbell between my knees for additional weight.
Hanging Knee Raises-Abs
Weight increased by 1lb. Knees straight ahead and pulling the dumbbell up with the abs.
Decline Crunches
Added emphasis on the abs.

Calf Workout
Seated Calf Raises:
Soleus focused calf work.

Final Thoughts
The data collection with the carb increase continues. On Sunday, 24 hours after the initial return to maintenance level carbs my training weight was 178.8 lbs. Today, after 4 days of maintenance level carbs, my training weight was 178.4 lbs. This looks like I can count on a solid 5lbs of glycogen/water stores in the muscles. While 5lbs sounds like a lot, I was actually expecting the carb load to bump me up to 180lbs. Anyway, good information to have.

SteBo at 178.4 lbs carbed up and relaxed .

Volume is incredible, your lookin good at 178, looks more like 190 + IMPRESSIVE for an old timer like me. Ive got 1 yr on ya....lol

[Bo_Flecks]

Have you considered front loading the carbs during peak week? You'd basically load Saturday, Sunday and Monday then taper the carbs as the show arrives. This way if you do "spill over" you still have time to dial in. Something to consider...?

I am just now starting to learn about that. I downloaded the information and the posing guide that Larry linked in his last post, so I am really going to go through the Peak Week strategies from Norton. On the surface, it sounds like it is exactly what I was thinking. Of course, I was just guessing .

Am on the same page, Steve. For my first show, had practiced my 60 sec routine, always entering from stage left, to the point where I thought I could do it in my sleep. At the show, entry was from stage right. Walking out, got to center stage and froze like a rabbit/deer in the path of headlights, trying to figure out what to do next. Can look back and laugh right now, but it wasn't funny at the time.

I have got a lot of things to work out between now and October. I just downloaded the posing guide from Layne Norton to start working on mandatory posing. I will still need to work something out for the evening show with music. A LOT of work to do still yet.

your leg days always deliver Steve. Good solid work. In for the dunking

I am trying to get the dunking worked out for Friday. I have the day off, and a call into the dunk tank lady. Hopefully it will work out. I should hear something today or tomorrow. I am really interested in how my caliper measurements/computer calculated figures compare to the tank. When I did the measurements for a friend a few months ago, the calipers were very close.

I really do not think it will be as close for me. I believe the calipers have me way too low.

Steve, is there a trade-off between your contest prep practice and the window of opportunity to gain more LBM? It seems that there is, but I just may not be following close enough.

If I understand your question correctly, the decision to cut in two stages was predicated on trying to spare as much LBM as possible by the time I was prepped to step on stage.

When I sat down and looked at the calendar in late December, I believed I only had 15 to 16lbs to lose. Under those circumstances I would need at least 16 weeks to cut. That meant I would need to start my cut in July. That meant if I gained LBM at the average I usually do, I might add another 2lbs.

But the problem as I saw it was that if I misestimated the amount of fat I would need cut, 16 weeks would not be long enough to prepare at a 1lb per week rate. I would not know this until late in the cut and have to speed up the process. If I had to go to 2lbs per week that close to the contest, I would chew up MUCH more than 2lbs of LBM.

As it turns out, my safety net was necessary. I was well over 16lbs away from contest conditioning. Probably closer to 25lbs. That would have been a disaster where I am sure I would have lost several pounds of LBM.

Taking my fat levels down to about 5mm on my stomach, quads, and glutes still leaves me plenty of fat to work with for the next 5 months. I have trained for an extended duration at this level of bodyfat before and made decent gains. I am counting on that again. It just takes serious attention to detail with my nutrition.

At this point, I know I am less than eight weeks of dieting away from contest conditioning. Chances are I will gain some lean mass before that final cut begins, and since that stage of the prep will be relatively short, I should be able to avoid going too catabolic.

Given those circumstances and probabilities, I see it as a win-win. I will hit the stage with more LBM having prepped in stages rather than continuing on the way I was and attempt to hit my conditioning all at once at the end.

I've seen ^^^^this exact issue (looking better after the competition) mentioned many times on this site, as well as in magazine interviews with some of the Pros.

Exactly what I intend to avoid. Overall size will be my biggest nemesis this year. I intend to get on stage with the maximum amount of size possible. Keeping my catabolism as low as possible and hitting my carb timing properly is imperative for this first comp.

You will not!
The only people that are considered "losers" on a bb'ing stage are the competitors themselves who think they should have done better.

1 of my coaches gave me some sound advice I would like to share with you;
"You do not have the luxury of having a negative thought."

Quit stressin', bring in the complete package, and let the cards fall where they may.
You can only control you, not who shows up nor what they look like.

I hear you, my friend. I and I will listen to that advice.

Solid in the gym again Steve!

On the stage performance... I have read on here about competitors who were cutting right until stage time, which made their body force water storage and bloated them a little.

I have no clue when it comes to serious body chemistry, but trial and error now will tell you how you will react for sure. Reading your posts, I think you'll be at your best and have the timing ALL sorted by then.

I was telling John (Swann) the other day on the phone that my plan all along was to get my competitive bodybuilding days started for 50th birthday. But in October, I will still be 49. The reason for getting it started earlier (besides the fact that I am ready to do this thing) is because I need to learn.

Since I graduated college, I have been very successful in competitive golf and competitive pistol shooting. But the first time I played in an individual golf tournament and the first time I shot in a PPC pistol match, I did not do all that well. I did not have enough experience, but I learned and I learned well.

That is pretty much what I expect to get out of the comp in October. I need to get this thing started and learn from the experience. And if I happen to bring home some bling that would be great.

You prophet you!

lulz- I did not see that.

Looking good Steve.

In comparing the pics and stats from the last 15 months, there is not as much change in my upper body as I would have hoped. In these two pictures, my body fat is nearly identical yet when the picture on the left was taken, I weighed 172lbs. The picture on the right I weigh 178.4.bs.

I am very pleased that there is a 6.4lb increase in LBM, but as I predicted a year ago, much of that has been added to the wheelz. That is not a bad thing.

man...your delts look HUGE!

Thanks, Rich. I am looking forward to the next five months of maintenance+ calorie training to see what else I can improve.

Volume is incredible, your lookin good at 178, looks more like 190 + IMPRESSIVE for an old timer like me. Ive got 1 yr on ya....lol

lol- Us old timers have to represent!

[supy]

I am just now starting to learn about that. I downloaded the information and the posing guide that Larry linked in his last post, so I am really going to go through the Peak Week strategies from Norton. On the surface, it sounds like it is exactly what I was thinking. Of course, I was just guessing .



I have got a lot of things to work out between now and October. I just downloaded the posing guide from Layne Norton to start working on mandatory posing. I will still need to work something out for the evening show with music. A LOT of work to do still yet.



I am trying to get the dunking worked out for Friday. I have the day off, and a call into the dunk tank lady. Hopefully it will work out. I should hear something today or tomorrow. I am really interested in how my caliper measurements/computer calculated figures compare to the tank. When I did the measurements for a friend a few months ago, the calipers were very close.

I really do not think it will be as close for me. I believe the calipers have me way too low.



If I understand your question correctly, the decision to cut in two stages was predicated on trying to spare as much LBM as possible by the time I was prepped to step on stage.

When I sat down and looked at the calendar in late December, I believed I only had 15 to 16lbs to lose. Under those circumstances I would need at least 16 weeks to cut. That meant I would need to start my cut in July. That meant if I gained LBM at the average I usually do, I might add another 2lbs.

But the problem as I saw it was that if I misestimated the amount of fat I would need cut, 16 weeks would not be long enough to prepare at a 1lb per week rate. I would not know this until late in the cut and have to speed up the process. If I had to go to 2lbs per week that close to the contest, I would chew up MUCH more than 2lbs of LBM.

As it turns out, my safety net was necessary. I was well over 16lbs away from contest conditioning. Probably closer to 25lbs. That would have been a disaster where I am sure I would have lost several pounds of LBM.

Taking my fat levels down to about 5mm on my stomach, quads, and glutes still leaves me plenty of fat to work with for the next 5 months. I have trained for an extended duration at this level of bodyfat before and made decent gains. I am counting on that again. It just takes serious attention to detail with my nutrition.

At this point, I know I am less than eight weeks of dieting away from contest conditioning. Chances are I will gain some lean mass before that final cut begins, and since that stage of the prep will be relatively short, I should be able to avoid going too catabolic.

Given those circumstances and probabilities, I see it as a win-win. I will hit the stage with more LBM having prepped in stages rather than continuing on the way I was and attempt to hit my conditioning all at once at the end.



Exactly what I intend to avoid. Overall size will be my biggest nemesis this year. I intend to get on stage with the maximum amount of size possible. Keeping my catabolism as low as possible and hitting my carb timing properly is imperative for this first comp.



I hear you, my friend. I and I will listen to that advice.



I was telling John (Swann) the other day on the phone that my plan all along was to get my competitive bodybuilding days started for 50th birthday. But in October, I will still be 49. The reason for getting it started earlier (besides the fact that I am ready to do this thing) is because I need to learn.

Since I graduated college, I have been very successful in competitive golf and competitive pistol shooting. But the first time I played in an individual golf tournament and the first time I shot in a PPC pistol match, I did not do all that well. I did not have enough experience, but I learned and I learned well.

That is pretty much what I expect to get out of the comp in October. I need to get this thing started and learn from the experience. And if I happen to bring home some bling that would be great.



lulz- I did not see that.



In comparing the pics and stats from the last 15 months, there is not as much change in my upper body as I would have hoped. In these two pictures, my body fat is nearly identical yet when the picture on the left was taken, I weighed 172lbs. The picture on the right I weigh 178.4.bs.

I am very pleased that there is a 6.4lb increase in LBM, but as I predicted a year ago, much of that has been added to the wheelz. That is not a bad thing.





Thanks, Rich. I am looking forward to the next five months of maintenance+ calorie training to see what else I can improve.



lol- Us old timers have to represent!

Ok one final question before i go down to my ASS KICKIN HOME GYM for bis and shoulders, do you compete or have you ever done a BB show? If not your cheating yourself. Im hooked for life on the Powerlifting comps and am doing the UPA Nationals April 22 in Iowa where my deadlift opener( 655) will be a new Masters record. REAL Masters records start at 50 ( like Golf....lol)and had it not been for tri surgery 10-12 weeks ago my total would also be a new World record. Ive still got a shot at total record but my bench wont be back to normal for another 2-3 months i suspect, but squats and deads are up quite a bit so i just may be able to overcome the bench deficit....ok im bragging to much now...TTYL...Ive been around some big time BBers for quite a while youll place top 3 at any Masters meet ( if not first...IMO)

[ProtienandIron]

Excellent pic mate. Looking really good. Thats a lot of iron you are moving about in a session.

[ljimd]

Pecs and delts look pumped and bigger at 178. Carb-up appears successful. Abs ok? any bloat? Just curious.

[Swann74]

Pecs and delts look pumped and bigger at 178.

I noticed this as well. I remember you had mentioned to me that you wanted to beef up the lower pecs... looks like you succeeded.

[mharrislove]

Everything's going according to plan. The latest progress pic is very impressive. The Technician, indeed...

[ArchAngel'73]

If I had intercostals like you I'd try and shred paper with them.

You look hella cool.

[Bo_Flecks]

Ok one final question before i go down to my ASS KICKIN HOME GYM for bis and shoulders, do you compete or have you ever done a BB show? If not your cheating yourself.

I am preparing for my first show now. The one I have picked out is the NANBF Gateway Naturals in St. Louis in October. Right now I am considering three classes: Novice, 40-49, and the 40 and over Open.

Excellent pic mate. Looking really good. Thats a lot of iron you are moving about in a session.

Today is my last training session before I begin my de-load. After de-load, I plan on the weights moving up significantly.

Pecs and delts look pumped and bigger at 178. Carb-up appears successful. Abs ok? any bloat? Just curious.

I did not have any detectable bloat, but from my point of view, I looked better this morning than I have all week so that is 6 days back on maintenance level carbs.

Since I stopped this stage of the cut with +/- 5mm of fat on my glutes, quads, and abs, it is still a bit difficult to tell exactly how my mid-section is going to look. Especially my obliques. I was not blessed with pronounced obliques, so it will take some pretty thin skin for them to show. That could play in my favor with the tradeoff being a very small waist.

I noticed this as well. I remember you had mentioned to me that you wanted to beef up the lower pecs... looks like you succeeded.

It is getting better. When flexed, I have some strange genetic shapes to my lower pecs which adding a little more mass has improved. As I continue to add size, I am hoping that becomes less noticeable.

Everything's going according to plan. The latest progress pic is very impressive. The Technician, indeed...

With the exception of taking three weeks longer than I had scheduled in the original blueprint, I got everything I was looking for out of this stage of the plan. If the next two stages meet my expectations like this one did, I will be in a good position to step on stage. This is going to be fun!

[wedjim]

I think doing this first as a trial run is a great idea. Not only will you be in shape to do very well even being your first, but with your well planned methods and strict adherance, you'll only get better for the next and have the first time jitters beaten as well.

As someone once said, "A plan is always the best way to approach anything and is what seperates goals from dreams."

[ljimd]

I did not have any detectable bloat, but from my point of view, I looked better this morning than I have all week so that is 6 days back on maintenance level carbs.

That is exactly what I was thinking, that "Peak Week" was anywhere from 3-6 days too early (at least for me, and your results lend credence to my idea). Might be a good experiment for me to try. Sooooo many variables.

[Vytis]

I'd go with over 40 masters and novice if you're looking at doing two classes...

[alex2363]

eed to learn.

It seems like the lower abs may be a little flatter last year, but you also did increase weighted leg hanging ab work which may make it thicker too.

[Bo_Flecks]

Thursday 3/15/12- Shoulders/Traps/Calves "A Week" Rotation

Seated Dumbbell Overhead Press
10x95
10x95
10x95
10x95
10x95

Barbell Front Raises
10x60
10x60
10x60
10x60

DB Lateral Raises/Front Raise Combo
10x10x27
10x10x27
10x10x27
10x10x27

Bent Lateral Raises
10x47
10x47
10x47
11x47

Medium Grip Barbell Shrugs
10x325
10x325
10x325
10x325
10x325

Seated Dumbbell Shrugs
10x110
10x110
10x110
10x110
12x110

Narrow Stance Hack Squats
10x305
10x305
10x305
10x305
11x305

Calf Presses
25x415
25x415
25x415
25x415

Observations
A good workout to finish off a 13 week straight run without a de-load.

I went into this training session at 600 calories under my maintenance for the day. I did not even notice it. The reason I did that was because my wife and I went to the local Stony River for dinner with friends to celebrate a special occasion. If you have ever eaten at a Stony River, then you know it is not a place where you can just slide it into your daily macros, and since I am still working to establish my new maintenance I needed to keep my calories right on target. Yep. It is that serious.

Shoulder Workout
Seated Overhead Dumbbell Press:
Weight increased by 3lbs. Bringing the dumbbells down until the backs of my arms go well below the parallel plane. The 10th rep on the 5th set was all I could handle. The weight was absolutely perfect for the 5x10 protocol.
Barbell Front Raises:
Rep increase day. Very narrow grip on this one to isolate the front delts as much as possible. Raising the bar to just above shoulder level, and then controlling a slow negative for the burn.
DB Lateral Raises/ Front Raise Combo:
Weight increased by 1lb. Ten lateral raises immediately followed by ten front raises without setting the dumbbells down. This one is fun to watch in the mirror. It is like I can see every muscle fiber doing its thing.
Bent Lateral Raises:
Rep increase day. Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.

Trap Workout
Medium Grip Barbell Shrugs:
Weight increased by 5lbs. Chest supported at a 45 degree angle forcing the traps to pull a little more to the rear. Holding and squeezing at the top.
Seated Dumbbell Shrugs:
Rep increase day. Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench at an 80 degree angle.

Legs
Narrow Stance Hack Squats:
Rep increase day. This is secondary quad work with very little stress being place on the lower back. My foot position really isolates the outer quad on this one.
Calf Presses:
My third calf session of the week. Hi rep work with the feet together and toes straight forward to hit the belly of the calves.

Final Thoughts
De-load begins. I am going into this one very healthy. This will amount to a break in training to re-charge the batteries to kick off the next 5 months of training.

I had an appointment to get the hydrostatic body fat test done today, but I got a call from the lady yesterday afternoon and she had to re-schedule for sometime in April.

[Brackneyc]

Awesome as usual. Steve, have you ever done behind the back shrugs? There is a great YT video on these. I did them, and they were brutal. Just curious if you did, and if you found them helpful. I had to cut the weight in half to do them correctly.

[Payton1221]

Thursday 3/15/12- Shoulders/Traps/Calves "A Week" Rotation

Lots of Rep and Weight increases FTW! Enjoy the deload.

[Swann74]

Lots of Rep and Weight increases FTW! Enjoy the deload.

This pretty much sums it up nicely. A well earned rest, and I look forward to seeing you come out of the gates after the deload.

[rpaul11]

shoulders should feel well worked after that one SteBo

BTW....all the 7's in your weights drive me crazy..

[ironwill2008]

I had an appointment to get the hydrostatic body fat test done today, but I got a call from the lady yesterday afternoon and she had to re-schedule for sometime in April.

Well, that's a drag; I was curious (as I'm sure you are!) to see what the results were going to be.

[Payton1221]

I had an appointment to get the hydrostatic body fat test done today, but I got a call from the lady yesterday afternoon and she had to re-schedule for sometime in April.

Steve, I might send you a PM later to discuss how it was conducted and, more importantly, what assumptions were made. If memory serves, there's a "residual volume" number that has to be assumed since I don't think there's a direct way to measure for it. It's the amount of air that remains in your lungs/system even though you've tried to exhale all of the air that you could. This assumption WILL influence your result (albeit, not by much), but as long as they're consistent with the value that they use, subsequent measurements (assuming you do this again) will reveal whether you've made additional progress or not. Basically, if they assume that you're retaining more air in your system than you are, then the calculated "lean mass" will be too low and consequently the BF% will be too high.

[wedjim]

325 shrugs? Holy cow man!

BF test, April is still early, but with the OCD most of us have it makes you want to yell, NO I WANT IT NOW!