big day tomorrow....Jeff, Brad, and Alberto are doing the IFPA International in Kansas City, Cheryl is making her WNBF pro debut at the Universe in Manhattan, Brett and Eric are at the same show doing the Naturalmania, super pro qual for the INBF....gonna be siiiick
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09-16-2011, 11:47 AM #301
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09-16-2011, 01:33 PM #302
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
- Rep Power: 15363
For those who want to see what I'll be doing for the next 24 weeks
I've attached an excel spreadsheet with 6 waves of the program I'm doing, it is actually usable by anybody you can enter your one rep maxes into the yellow fields on the first week, and you can also change the percentages for the back off work, the rest is just direct entry
6 waves 531 bodybuilding offseason plan.xls
So as you can see, I have my next 24 weeks planned out....now....as Dan John would say "The goal is to keep the goal the goal."Last edited by Quelly; 09-16-2011 at 01:54 PM.
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09-16-2011, 09:13 PM #303
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
- Rep Power: 15363
Day 26: September 16 2011
Intro
Weight staying steady at 180, and I'm still pretty dang lean and looking fuller so that's good. 60/300/250 is good numbers for me right now too, probably going to refeed either sat or sun on 70/450/250 or there abouts, with some wiggle room so I can have a meal out with my wife.
Normally I don't train today, but I'm starting the new plan as listed above next week and sunday I normally do the shoulders and arms workout, so I got in some shoulders and arms and lat work today, left out the dumbbell pressing since I'm benching tomorrow and just did the lateral raise work with cables. I've REALLY gotten good at feeling my lower lats, its AMAZING. Single arm cable lat pulldowns with starting in a neutral grip and slight internal rotation into a suppinated grip at the bottom, allowing my rib cage and shoulder complex to come up but keeping the arm from fully extending and finishing with some lateral spinal flexion is the best way I can describe the motion. Looks A LOT like what blade (borge ***erli) was doing in the lat pulldown vid posted a couple pages back, just single arm and a bit different.
Its funny, my mindset has shifted with regards to all those IFBB pros you see doing partials and unique movements on cables and machines, I used to think "dumbasses can get away with that only because drugs make pump routines more effective" but although there is truth in that statement, those guys also have tremendously good body awareness and are masters of weak point training. So I am humbled, I've revamped my opinion in that regard and I have more respect there. That being said, getting a "good mmc", isolating a muscle and pumping it up and "feeling it work" is probably what 20% of your training should amount to. The rest should be barbell and dumbbell heavy lifting in the 3-8 rep range focusing on strict form and progressive overload in the main compound lifts....then as needed and once you've built a foundation you can focus on the finer details.
Can't believe tomorrow is the big day for my boys I HATE that I can't be there, Jeff, Brad and Berto all in the same class on an IFPA pro stage is so awesome! Also our sponsored athlete, WNBF Pro Bodybuilder Cheryl Glattacker is making her pro debut in NY, and Brett and Eric are doing the Naturalmania in the amateur portion....gonna be a great weekend for the 3DMJ fam. I'm holding down the fort, doing quadruple duty on emails, phone calls, site maintenance and etc. not being the guy dieting, and now taking less intensive courses in my MS program, its no sweat! Exciting times!
Nutrition
60/300/250
Training
A1 Cable Curls
57.5 x 12
50 x 12
42.5 x 13
35 x 15
A2 Cable Tricep Extensions (overhead)
65 x 15
57.5 x 12
50 x 12
42.5 x 15
B1 Cable Lateral Raises
15 x 15, 13, 12, 10
A3/B2 Daily Lat Quota: 48 reps (8 sets of 6) Did my sets interspersed in my workout
Debrief
Bring it home boys!
http://www.microgiving.com/profile/erichelms
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09-16-2011, 09:28 PM #304
Blade talks about shifting to partial ROM here;
Tips and thoughts on training by Borge
I'll post it for everyone to see.
Originally Posted by blade from the article
Perhaps one for those who don't get chest MMC
You could look into something like for lats too, E
And some others
That one burns like hell!
Then of course the pulldown vid I linked a few pages back.
There is also the argument that this is much 'nicer' of the joints/tendons.
Sorry for clogging up the log, E
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09-17-2011, 09:40 AM #305
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its also a double edged sword, because as borge would tell you, the primary stimulus and requirement for long term muscle fiber growth is progressive tension overload, and with that type of form on ALL movements its difficult to gauge strength progress or whether you're just getting looser form...but it has its place certainly and its proper application
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09-17-2011, 10:20 AM #306
- Join Date: Feb 2005
- Location: New Jersey, United States
- Age: 41
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it looks pretty good man...i take back what i said about the volume...that 5x10 at the end with certainly do it...
with the tricep and bicep curl...will you be changing the actual exercises each wave...and same question on the BB days...
and i love that DJ quote...never saw that one
Edit: oh and i'll be interested in seeing whether you still feel the reduction in sets as the intensity goes up is necessary after you get through the first cycle...i'm not sure it would be...Last edited by Squizzzer; 09-17-2011 at 11:13 AM.
NSCA-CPT
Getting THICK!
http://forum.bodybuilding.com/showthread.php?t=117797281
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09-17-2011, 12:15 PM #307
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5316
Love that Dan John quote....it applies well to everything in life.
My $.02 -- Too much structure. Too much planning. Not enough fun.
I just think training should be more flexible and based around self-feedback (on a day to day basis) and having fun in the gym. I mean, some days you feel awesome and you just wanna destroy the weights, and other days you just don't have it in there and everything feels like sh*t. Why not just take what you like about 5/3/1 (and sheiko and smolov and DC and max-ot, etc ...) and apply it to your workouts when and how you want to as opposed to locking yourself into a pre-written program that lasts half a year?
I just think having the freedom to do what you want at the gym (what feels best on that given day) is a much better long term approach. It makes every workout exciting and new w/out having the pressure to live up to the expectations of a "plan" on a daily basis...
Alberto and Levis journal from '08....Luke Ehlis' journal....Hola Bolas journal....Doug Millers journal....all great examples of the kind of approach I'm talking about. Have a general outline (upper/lower...push/pull/legs...whatever) and go in there and bust ass every day! Your body will tell you if it's a PR day or a pump workout or a deload day. Jeet Kune Do bodybuilding!
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09-17-2011, 12:34 PM #308
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
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on the tris and bis, eh, I'll do what I want maybe rotate between 2-3 exercises, I like to keep it fresh and fun and interesting, and yeah with the 50-60%1RM intensity I don't think I'll need to reduce the sets either, notice I kept it 5 in all the weeks...
you're assuming i won't have fun doing this and that I won't auto-regulate based on how I feel in the gym and that this is a "pre written program" and that I should instead incorporate parts of other programs and my own needs, thoughts and feelings into a program...well, you do realize that I took the progression from 5/3/1, the frequency of HST, added a day for my weak point training, threw in occlusion, changed the accessory work, and I'm also doing daily pulldown/pull up cycle with a kind of "grease the groove" approach that is an acclimation/intensification set up?
I mean I guess this is a "pre written program" in the sense that I wrote it before it existed lol
Mainly what I'm getting from this post is that this approach is too much structure for you, and you wouldn't have fun doing it? Check
I'll keep that in mind if I ever find myself writing you a program lol
I'm absolutely stoked about this setup, could barely sleep while I was planning it out. I think the most fun I've had was when i ran westside for 12 weeks and I had my progressions lined up for the whole 3 month period in advance, I knew what PR I was going to hit months prior, the part that made it fun was that I hit those PRS!
Going in with too little structure and just winging it makes me feel like I'm not making progress and I lose motivation. OR I just go in there and grind myself into the dirt...if I don't have an objective....or better yet an objective measure of progress, I just take the "more is better" approach "just in case" to make sure I'm progressing....which in my head means every set to failure, nearly throw up on leg day every single time.
So sure, if I wrote this program hating the idea of it and thinking of it as a chore instead of feeling like every day in the gym was disneyland, and if I was a robot who would do exactly what a piece of paper said even if I felt like my leg was going to fall off, or if my name was Brett Welch, I would agree with you 100%.
But in actuality I love the idea of this program, I can't WAIT to start it next week, I happen to not be a robot or an excel slave, and my name is Eric Helms.
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09-17-2011, 01:03 PM #309
- Join Date: Jul 2006
- Location: Tracy, California, United States
- Age: 44
- Posts: 3,608
- Rep Power: 3740
"must spread reputation around before giving it to Quelly again" I'm the same way. Love me some structure. I'm a little too OCD in the fact that my joy comes out of having something written and executed with a plan in mind. I'm not good at winging things for the same reason.
-100lbs Club
www.3DMUSCLEJOURNEY.com
Natural Bodybuilding's Dream Team
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09-17-2011, 01:06 PM #310
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
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wow, my post got you so fired up you forgot my name! haha
for real though, i see exactly what you're saying. i made the post in YOUR journal, expressing MY feelings on the program, and applying them to YOU yeh...i'm an idiot! LOL sometimes i forget the whole "different strokes for different folks" saying.
i love that excitement for training that you described and i'm looking forward to following along once you start this thing up
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09-17-2011, 01:13 PM #311
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09-17-2011, 01:46 PM #312
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3780
My feelings exactly E. I NEED structure or I just "go by feel" and either beat the living crap out of myself and not recover well, or not hit the proper numbers. I'm only starting week 3 of Sheiko, but I love how everything is planned out for you.... with a little lee-way of course.
To each their own!PL: 400/280/475
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09-17-2011, 01:58 PM #313
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09-17-2011, 02:39 PM #314
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09-17-2011, 02:55 PM #315
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
- Rep Power: 15363
best lesson I've learned being a trainer in one way or another for the past 10 years: the worst trainers try to train everyone the way they train themselves. Proximity bias is the sure fire way to only have success with clients who are like you...which is the minority.
There is a truism in the medical world which I think Lyle brought up, and it applies to all walks of life: If you have a medical problem, go to a surgeon, a physical therapist, and a pharmacist. For the same problem, one will tell you to get surgery, one will tell you to do a rehab program and one will suggest a drug. They are all correct and incorrect at the same time.
What's the saying? "A man with only a hammer sees the world's problems all as nails" or something like that lol
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09-17-2011, 03:00 PM #316
- Join Date: Aug 2008
- Location: Jacksonville, Florida, United States
- Age: 41
- Posts: 3,660
- Rep Power: 1991
Ok, since you're talking about 'feeling the lats' right now. Venture over to my thread when you get a second. The video I just posted of the gripless rows, my lats felt unreal. It's not what I normally do, with regards to 'feeling mm' and what not. But certain times call for certain things. When you can't grab a bar, you have to figure it out. Anyway, with all that aside, I felt like every fiber in my lats was getting fired up. Give it a shot.
CAN and WILL
100% Natural Bodybuilding
www.3DMUSCLEJOURNEY.COM
www.biolayne.com
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09-17-2011, 03:05 PM #317
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
- Rep Power: 15363
Day 27: September 17 2011
Intro
So yeah I'm a solid 180...kinda cool kinda not. Still purty lean, this 180 looks better on the way up than the 180 I was on the way down, so lean body mass regain and glycogen upregulation FTW. BUT, it also means I'll have to fux with my water and maybe diet for a week if I want to do a meet in the 181's. Boo. Taking my high day today, so that's nice. Also decided against doing ANY squats today. Really want my quad to be 100%. Stuck to speed work on deads, did my lat work, and did some hypertrophy work on bench. Also the boys are out in KC getting their pro on!
Nutrition
60-70/400-450/250-300
Training
(warm ups excluded)
Deads (Speed)
255 x 3 (12 sets)
Bench Press
225 x 6
205 x 8
185 x 10
Daily Lat Quota: 48 reps (8 sets of 6) Did my sets interspersed in my workout after other exercises
Debrief
wish I was a little less excited about eating today lol...trying to eat to live and not live to eat is tough when I'm lean...just gotta remind myself its normal after 8 months of dieting and I'm only 5 weeks into my offseason
http://www.microgiving.com/profile/erichelms
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09-17-2011, 03:09 PM #318
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09-17-2011, 03:17 PM #319
- Join Date: Aug 2008
- Location: Jacksonville, Florida, United States
- Age: 41
- Posts: 3,660
- Rep Power: 1991
Funny you mention that. The bands were in improv last night, as usually for a gripless back exercise I will put those sleeves on the handles of the high row hammer strength machine. The sleeves were nowhere to be found last night though. The cable machine could work well also I think. On my last set of those, I bent over and made it more of a 'moto row/pulldown' motion. With the cables you could do one arm at a time and lean over with the other arm as a brace against the machine. Moto row style with the sleeve on the cables too. Can't wait to see what variations you come up with. If I find ours, I'll be figuring out some new configurations as well.
Oh yeah, with the high row HS, the motion mimics the negative of a bench. Helps beginner benchers get the feel of activating the lats on that portion of a press. A little FYI coachCAN and WILL
100% Natural Bodybuilding
www.3DMUSCLEJOURNEY.COM
www.biolayne.com
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09-17-2011, 06:49 PM #320
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5316
no worries Erik!
just watch...in a couple weeks you'll be free-wheeling in the gym and I'll be running smolov or something. i admit, the novelty of starting a new program is incredibly alluring! i'm constantly on the hunt for the next big thing that'll turn me into Doug Miller.
and regardless of how long you stick w/ this routine...the goal is to BUILD MUSCLE and that will still be the goal!
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09-18-2011, 10:16 AM #321
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
- Rep Power: 15363
You're probably right Brad () part of my overly energetic response was I spent like a 3 day period "in the lab" concocting and building that program like it was "THE program" (which of course doesn't exist) and I was really proud of my baby creation lol
But yeah...as long as we get jacked who gives da fux
and Devin, I'm going to have to record me doing the lat pulldown dealio that hammers my lower lats
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09-19-2011, 12:59 AM #322
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
- Rep Power: 15363
Day 28: September 18 2011
Intro
Weight jumped a solid 4lbs after the refeed yesterday, hopefully none of that sticks, well no more than a fifth of a pound or so. Gaining weight faster than I want at this point, but ah well, I can't keep myself on starvation macros to try to limit fat gain, just means I'm too far under my set point if that's the case. So I'm sticking to the plan, and although I'm gaining weight, it really does not by any means appear to be all fat, but definitely a lot of fullness, and some fat.
Did my first day on the new program today was just the bodybuilder pump up stuff, some occlusion and we barely finished the workout before the gym closed, in fact I did my last two sets of occluded calf raises with bodyweight single leg outside on the curb...which BTW is all you need occluded lol. Then we went out to eat, worked it into my macros, I've been loving our 1 meal out/week date night
Nutrition
60/300/250
Training
(warm ups excluded)
DB Shrugs
105's x 15 (3 sets)
Cable Rows
120 x 15 (2 sets)
Ab Machine
90 x 15 (3 sets)
Occluded Bicep Curls 3 sets
Occluded Leg Extensions 3 sets
Occluded Leg Curls 3 sets
Occluded Calf Raises 3 sets
Daily Lat Quota: 35 reps (5 sets of 7) Did my sets interspersed in my workout after other exercises
Debrief
Military press day tomorrow, and I started the second phase of my daily lat training
http://www.microgiving.com/profile/erichelms
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09-19-2011, 07:12 AM #323
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
The last page of this thread has been very enlightening. I'm looking forward to trying some of these new techniques soon!
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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09-19-2011, 09:37 AM #324
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09-19-2011, 10:53 AM #325
- Join Date: Feb 2007
- Location: Carmichael, California, United States
- Age: 52
- Posts: 8,462
- Rep Power: 3763
for the lat 'pulldown' what if you used a D handle and looped a small resistance band through it. Then the opposite ends loop your hand through. Maybe wear a wrist wrap/band so the rubber doesn't burn (that's what she said). That way no matter what gym you're at on that particular day as long as you have your resistance band you're good to go.
p.s. new set up looks like the bees kneeswww.3DMUSCLEJOURNEY.COM
My sport is your sports punishment
Tricks are something whores do for money...or candy.
Team BK
Training journal http://forum.bodybuilding.com/showthread.php?p=148831101
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09-19-2011, 11:27 AM #326
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
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I only work out at one gym, and to be honest I can get my latts going on all kinds of **** now that I found them I don't think I have to do anything too esoteric and I'm getting better each workout...to be honest...I really think I'm going to have some slabs of beef hanging off my spine in a couple years, it gets me really excited
and yeah the split is awesome, doing my military press workout today, STOKED
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09-19-2011, 12:06 PM #327
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- Posts: 5,894
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Thanks for the tip on the ankle flexibility E, I foamed rolled and stretched the bloody hell out of them. Worked like a charm no hip flexor pain, and was able to squat into "the hole".
Since my heels were never comming up off the ground during squats I didn't think that could have been the problem.... but there ya goPL: 400/280/475
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09-19-2011, 12:30 PM #328
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09-19-2011, 03:29 PM #329
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 40
- Posts: 17,227
- Rep Power: 15363
Day 29: September 19 2011
Intro
Dropped 2 of 4 lbs from the refeed and I'll likely drop some more, 2nd day on the new program, did the first military press workout and it was a lot of fun!
Also talked to my adviser via Skype in New Zealand and I'm getting rolling on the lit review, in fact we think we can get pretty much everything done before I even get there except the actual experiment for the thesis, he can handle the ethics (that's nice lol) I'll be doing the lit review, and then my other advisor who is a sports nutritionist is still touching base to see what lab equipment we'll have access to so we can figure out the methodology of testing. So far MRI to measure cross sectional area of the calf and upper arm, nitrogen balance, and maybe amino acid oxidation, but we shall see if we can get some other stuff too. But bottom line, good chance I'll be published before I even head out there
So I'm pretty much in two masters programs simultaneously now lol luckily one is coursework the other is just work and reading research...so in essence its the same as a thesis based masters here in the states.
Also starting a new module at work, I've been piloting the new curriculum and so far so good, I've taken the students through intro to personal training, medical terminology for the personal trainer, anatomy and physiology, practicums a through c, and now they'll be doing fitness screening and testing, practicum d and ethics and law for the personal trainer. And then the other group I'm teaching will be doing medical terminology and practicum, so teaching mon-thu, office hours and grading on friday, busy next 5 weeks at work, but fun stuff. I learned a lot teaching A&P, really reinforced my graduate work I'm currently doing, funny how I learn best by teaching. I think having my job as a coach and an instructor, while being in school and doing certifications has totally inundated me with this stuff both theoretical and applied, and the reading is constantly being backed up by hands on application and it really sticks! I feel very lucky to be with Bryan/3DMJ/CAL U/AUT all at the same time!
Nutrition
60/300/250
Training
(warm ups excluded)
Standing Military Press
105 x 5
120 x 5
135 x 7
80 x 10 (5 sets)
Cable Flys
30/side x 10
25/side x 10
Seated Overhead DB Tricep Extension
90 x 10
85 x 10
Daily Lat Quota: 35 reps (5 sets of 7) Did my sets interspersed in my workout after other exercises
Debrief
workout only took an hour, pretty pleased with the rep out on 135, and the volume work afterwards was harder than I thought it would be, I like!
http://www.microgiving.com/profile/erichelms
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09-19-2011, 04:31 PM #330
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