The Push: Eric Helms 2011 Contest Season

[Flynn]

...man I'm holding onto my strength fantastically so far...and by holding onto...I mean gaining

No one likes a showoff. The gloating is not pretty, even on you . Good stuff Q, keep pushing!

[devinh]

so if the arms begins to turn blue, keep going?

There hasn't been a time when I've had a bodypart not turn blue. It's frightening the first few times, but you get used to it. Haha, that doesnt sound good at all now that I've said it out loud.

[bmzehr]

There hasn't been a time when I've had a bodypart not turn blue. It's frightening the first few times, but you get used to it. Haha, that doesnt sound good at all now that I've said it out loud.

I agree....it's weird and somewhat frightening the first few times, but you get used to it. Occluding arms may be painful....but....wow....it gets those veins popping! From my personal experience, you may get some weird looks from around the gym when you got your thighs, arms, or calves wrapped up. lol

[toddbz]

2) not sure, they've only looked at markers for strength and size as far as I know

Well if there ever is any info on it...or shoot I may just give a 20 minute sesh a go and see what happens. Worst thing that can happen is I go all David Carradine and need a jump start to get the ol kicker going again. BFD

so if the arms begins to turn blue, keep going?

That's what she said

[Bnizzle163]

Dude those are some killer deads. Very jelly over here . I actually felt bad for you with the 100g. cho days, then I saw the 500 and was like "Pfft... bastage!"

[Quelly]

Yeah like I totally know the chances are slim, more than anything it would just be cool to do a show with him. One thing is for sure I won't BS people, we had this discussion with Eric in June of 2009, between the morning and evening shows one time.

"Naw dude your quads just need to get leaner."

It would be cool...but hey there might be other opportunities this year

Yeah I wasn't try to say he looks like crap or anything. I meant that unless he was SET on doing this show (in which case we'd all encourage him to go balls to the wall and come in sharp), then it would probably be best to take it nice and slow like he originally planned.

I can understand the comaraderie aspect too though.

Even if I was set on the show...I don't think the best approach would be to go balls out...especially since I'm looking at shows as late as winter...burn out now...then not gonna be able to pull that off
But I hear you dude...And I wasn't even really responding to your commentary...I was just surprised that me saying "i don't think I'm going to be ready" got me like 4 posts and some pms telling me what I already said lol

No one likes a showoff. The gloating is not pretty, even on you . Good stuff Q, keep pushing!

my bad flynn

There hasn't been a time when I've had a bodypart not turn blue. It's frightening the first few times, but you get used to it. Haha, that doesnt sound good at all now that I've said it out loud.

so if the arms begins to turn blue, keep going?

I agree....it's weird and somewhat frightening the first few times, but you get used to it. Occluding arms may be painful....but....wow....it gets those veins popping! From my personal experience, you may get some weird looks from around the gym when you got your thighs, arms, or calves wrapped up. lol

when I wrapped my arms too tight last time barb said they turned grey lol

Dude those are some killer deads. Very jelly over here . I actually felt bad for you with the 100g. cho days, then I saw the 500 and was like "Pfft... bastage!"

Thanks man! And Yeah don't feel bad for me, i'm not even hungry yet dude...get me down in the low 180's and I won't even care what my numbers are they won't be enough!

[COZ999]

gray? damn that's some serious cyanosis. just crazy!

[Quelly]

Intro

Saw right about 190 on the scale this morning, so after that big drop to 190, haven't budged. So, gonna make a little change, throw in some activity, and possibly drop my fat to 50g, haven't got word yet from what 3DMJ is allowing me
Good workout today, hitting PRs while dieting is awesome Occlusion is getting more managable too...even left on the wraps between bis and tris

Nutrition

50/500/200

Training

Chest/Back Strength (warm ups excluded)

DB Chest Press
120's x 8
120's x 6 (2 sets)

Pendalay row from mid shin racks
245 x 8, 6, 7

Incline DB Press
100's x 6

Lat Pulldowns
165 x 6

Occluded Bicep Curls
4 sets
Occluded Tricep Extensions
4 sets

Debrief

had a big family dinner today on refeed day, brown rice, blackberries, bananas, salad, fat free pringles, popped chips, and a couple of oatmeal raisin cookies and skinny cows were had

[Big.Jazayrli]

man I'm holding onto my strength fantastically so far...and by holding onto...I mean gaining lol

I must be rubbing off on the 3DMJ guys..

550 deadlift in 181's! Gonna do it!

[Quelly]

Intro

Busy day today with regards to school. Taking sports nutrition right now, most of it is review for me, but I think relearning foundational knowledge is always a good thing. The cool part about the class is that there is a weekly discussion on something related to sports nutrition, and you have to write a 2-3 page research paper every week with cited references backing your standpoint. So that's cool, gets me looking at full texts and journals and what not, but this week wasn't exactly my favorite topic...in fact it had me flashing back to highschool track....the topic was nutrition for middle distance runners...BOOO! lol...so anyway, got a really good review of the energy systems, and found some interesting data showing the middle distance races call on the aerobic system a little more than we would expect. After that I hit the gym and rocked out some PRs on the hack squat! Oh yeah, and fat is down to 50 on all days, and I'm doing a bit of cardio after my workouts now, probably gonna do 20 mins occluded after my glutes/hams and shoulders/arms workouts

Nutrition

50/250/250

Training

Quads/Calves Strength (warm ups excluded)

Hack Squats
5pps x 4 (3 sets) never thought I'd make it to 5 plates on this beast!

Calf Raises
270 x 12 oops too light
290 x 10 damn still too light
305 x 8 there we go

Occluded Ham Curls
4 sets
Occluded Leg Extensions
4 sets

20 Mins 1 to 1 rest/work ratio high intensity cardio
Barbell Complexes with 45lbs bar, Kettlebell Swings with 50lb KB, Stair Runs, Overhead squats with 45lb bar

Debrief

only 191.6 after my refeed this week, so although my final weigh in of the week has been hovering, my refed weigh in is going down, so hopefully the fat loss is still rolling it was just a bit masked this last week. Definitely seeing myself getting leaner in the mirror.

I must be rubbing off on the 3DMJ guys..

550 deadlift in 181's! Gonna do it!

DO IT!

[RichKnapp]

Nice job on the Hacks. ^5

[toddbz]

.the topic was nutrition for middle distance runners...BOOO! lol...so anyway, got a really good review of the energy systems, and found some interesting data showing the middle distance races call on the aerobic system a little more than we would expect.

Ummm awesome subject HELLO! I believe the USATF declares "middle distance" 800m-5K

I have to classify that study in the "painfully obvious" category. lol

[Quelly]

Ummm awesome subject HELLO! I believe the USATF declares "middle distance" 800m-5K

I have to classify that study in the "painfully obvious" category. lol

well...it may seem painfully obvious, but we were specifically dealing with the 800 meters...so its right on the cusp of aerobic/anaeroic....probably should have mentioned that first lol

so yeah anaerobic system powers activity for 1-3 mins, 800 meter lasts 2-3mins, its murky waters

[Bnizzle163]

The mirror is always the best way to judge progress IMO. Especially since you're about 9lbs-ish from being nasty nasty, every MINOR change makes a pretty drastic difference.

Holy phook I can't believe you might have to add some cardio lol.

[Resolutioner]

Intro
Occluded Ham Curls
4 sets
Occluded Leg Extensions
4 sets

Would you mind explaining occluded exercises please? I've seen it in a few thread but don't know what it is.

[DREhova 87]

Would you mind explaining occluded exercises please? I've seen it in a few thread but don't know what it is.

read away dude

http://www.ironmanmagazine.com/index...ticle&go2=1489

[Resolutioner]

read away dude

http://www.ironmanmagazine.com/index...ticle&go2=1489

That works LOL! Thank you.

[Quelly]

Just joined the NSCA and paid for my CSCS exam registration, going to schedule it for mid june abouts...**** just got real

[Shazriki]

Just joined the NSCA and paid for my CSCS exam registration, going to schedule it for mid june abouts...**** just got real

Good luck dude. Looks like some pretty heavy stuff there!

[Young9]

Just joined the NSCA and paid for my CSCS exam registration, going to schedule it for mid june abouts...**** just got real

Matty just got his CSCS certification a few months ago...**** is no jokE!

[AllGenetix]

Potential safety issues with blood flow restriction training.
Scand J Med Sci Sports. 2011 Mar 16. doi: 10.1111/j.1600-0838.2010.01290.x. [Epub ahead of print]
Potential safety issues with blood flow restriction training.

Loenneke JP, Wilson JM, Wilson GJ, Pujol TJ, Bemben MG.

Department of Health and Exercise Science, The University of Oklahoma, Norman, Oklahoma, USA Department of Exercise Science and Sport Studies, University of Tampa, Tampa, Florida, USA Department of Nutritional Sciences, University of Illinois, Champaign-Urbana, Illinois, USA Department of Health, Human Performance, and Recreation, Southeast Missouri State University, Cape Girardeau, Missouri, USA.
Abstract

The focal point of previous literature was establishing the efficacy of blood flow restriction training with respect to muscular strength, muscular hypertrophy, and muscular endurance. After mounting evidence supporting the efficacy of low-intensity blood flow restriction training, research has shifted to the overall safety of this training modality. The aim of this review was to summarize the research on the overall safety of blood flow restriction training, focusing on the cardiovascular system (central and peripheral), muscle damage, oxidative stress, and nerve conduction velocity responses compared with those observed with regular exercise. Although still sparse, the blood flow restriction training research thus far is promising with respect to safety outcomes. Individuals respond similarly to blood flow restriction training and to regular exercise; however, longer term studies are required to better understand the chronic effects of low-intensity blood flow restriction training and possible safety issues.
© 2011 John Wiley & Sons A/S.

PMID: 21410544 [PubMed - as supplied by publisher]

[AustrianOakJr]

This is my primary concern with occlusion ^ Is it safe long term?

[toddbz]

well...it may seem painfully obvious, but we were specifically dealing with the 800 meters...so its right on the cusp of aerobic/anaeroic....probably should have mentioned that first lol

so yeah anaerobic system powers activity for 1-3 mins, 800 meter lasts 2-3mins, its murky waters

Eww 800 meters. If you don't have brass balls and the lungs of a sherpa don't even try it lol
Only foot race I've ever gotten tunnel vision doing.
BTW the world record for the 800m is 1:41.01.

Just joined the NSCA and paid for my CSCS exam registration, going to schedule it for mid june abouts...**** just got real

Is the CSCS (I don't claim to know what that is) the only cert you DON"T have? lol
This must be the big dog or something? Does Bryan pay for a portion on things like this? I know with some school teachers go to workshops, etc. and the school pays for it.

[J_Bo]

Those DB Presses are getting sick!


I've been wanting to get my cscs, too. I think it would compliment my Physical Education degree nicely. Hope all goes well for you with that. I have a feeling you'll have no problem with it.

[healthybodies]

Eww 800 meters. If you don't have brass balls and the lungs of a sherpa don't even try it lol
Only foot race I've ever gotten tunnel vision doing.
BTW the world record for the 800m is 1:41.01.

Good Lord. My cousin ran a PR 1:58 while going to Naval Academy and he is a freak.

[thepacman]

Just had a few more cups of milk and thought I'd drop by ; ) Good luck on your cert. studies! Ever think about getting your CISSN?

[Quelly]

Good luck dude. Looks like some pretty heavy stuff there!

thanks!

Matty just got his CSCS certification a few months ago...**** is no jokE!

I'll be a studying!

Potential safety issues with blood flow restriction training.
Scand J Med Sci Sports. 2011 Mar 16. doi: 10.1111/j.1600-0838.2010.01290.x. [Epub ahead of print]
Potential safety issues with blood flow restriction training.

Loenneke JP, Wilson JM, Wilson GJ, Pujol TJ, Bemben MG.

Department of Health and Exercise Science, The University of Oklahoma, Norman, Oklahoma, USA Department of Exercise Science and Sport Studies, University of Tampa, Tampa, Florida, USA Department of Nutritional Sciences, University of Illinois, Champaign-Urbana, Illinois, USA Department of Health, Human Performance, and Recreation, Southeast Missouri State University, Cape Girardeau, Missouri, USA.
Abstract

The focal point of previous literature was establishing the efficacy of blood flow restriction training with respect to muscular strength, muscular hypertrophy, and muscular endurance. After mounting evidence supporting the efficacy of low-intensity blood flow restriction training, research has shifted to the overall safety of this training modality. The aim of this review was to summarize the research on the overall safety of blood flow restriction training, focusing on the cardiovascular system (central and peripheral), muscle damage, oxidative stress, and nerve conduction velocity responses compared with those observed with regular exercise. Although still sparse, the blood flow restriction training research thus far is promising with respect to safety outcomes. Individuals respond similarly to blood flow restriction training and to regular exercise; however, longer term studies are required to better understand the chronic effects of low-intensity blood flow restriction training and possible safety issues.
© 2011 John Wiley & Sons A/S.

PMID: 21410544 [PubMed - as supplied by publisher]

That's pretty encouraging

This is my primary concern with occlusion ^ Is it safe long term?

Only time will tell...but so far so good

Eww 800 meters. If you don't have brass balls and the lungs of a sherpa don't even try it lol
Only foot race I've ever gotten tunnel vision doing.
BTW the world record for the 800m is 1:41.01.



Is the CSCS (I don't claim to know what that is) the only cert you DON"T have? lol
This must be the big dog or something? Does Bryan pay for a portion on things like this? I know with some school teachers go to workshops, etc. and the school pays for it.

Certified Strength and Conditioning Specialist. Its considered the gold standard of ***** for Strength Coaches, requires a BS or BA and it's pretty damn comprehensive, test can take 4+ hours and goes over exercise science, nutrition, and then also weight lifting form, you watch videos and have to correct form, and also have to read case studies and do programming.
Brycan college pays for a lot of stuff, but it comes from the top down, so like I can't request things, I can make suggestions, but they just gave us a seminar with Justin Price, that we got paid time for, which normally costs hundreds per person, and also gives us continuing ed. We have all kinds of study material for *****...which is pricey, and they are cool with me studying if at work if I'm all done with my student work and what not

Those DB Presses are getting sick!


I've been wanting to get my cscs, too. I think it would compliment my Physical Education degree nicely. Hope all goes well for you with that. I have a feeling you'll have no problem with it.

Thanks! And yeah man get it, I've learned so much just studying the text over the past year and a half

Good Lord. My cousin ran a PR 1:58 while going to Naval Academy and he is a freak.

dude sub 2:00 is REALLY good....sub 1:50 is olympian status

[mivi320]

Things are really shaping up for you Eric!

[Quelly]

Intro

Getting stronger on overhead press, bicep curls and close grip bench, that's pretty cool, because I'm basically doing one heavy set a week on curls and cgbp, the rest of the work is all occluded.

Nutrition

50/250/250

Training

Shoulders and Arms Strength(warm ups excluded)

Standing Barbell Overhead Press
150 x 4 (2 sets)

Seated DB Shoulder Press
75's x 8, 6

Standing DB lateral raise
35's x 9, 8

Alternating DB Curls (strict)
52.5 x 6

CGBP
245 x 5

Occluded Cable Curls
4 sets

Occluded Cable Pushdowns
4 sets

20 Mins Occluded Treadmill Walking @3.5

Debrief

I'll have been dieting 10 weeks tomorrow....man it's flown by

[anti-steroids]

Getting stronger on overhead press, bicep curls and close grip bench, that's pretty cool, because I'm basically doing one heavy set a week on curls and cgbp, the rest of the work is all occluded.

how you like that occulded cardio? did some of the same today along with some occulded leg ex
do folks stare as much at you..cause it seems like when I do occulsion training everyone
is just like doh!