I am using this program.
http://www.jtsstrength.com/store/the...ut-method-2-0/
I like the principles. I still hit every bodypart twice a week much like PHAT but its more based around Powerlifting.
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02-06-2013, 10:10 AM #1591
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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02-06-2013, 11:37 AM #1592
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02-06-2013, 11:40 AM #1593
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02-07-2013, 09:39 PM #1594
- Join Date: Nov 2011
- Location: New York, New York, United States
- Posts: 1,425
- Rep Power: 5725
I'm always amazed with your benching. I really think that it's more then just you having trained it longer then squats, you've got a talent brah. If I was you i'd focus on training the **** out of it and try to get like a near 500 1rm or something insane.
Sick work with the squats regardless of the non-belt fail. I'm actually kind of surprised the belt makes that much of a difference for you, for me I almost don't notice a difference unless I'm doing a lot of reps. I read an article a while back that stated using a belt actually makes your core stronger then not using it (and was preaching wearing a belt as often as possible)- I'll try to dig it up.
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02-08-2013, 06:40 AM #1595
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Yeah I was bummed at first but I realize its just going to take time.
I am starting to really think the heavy deads from Friday had me beat down a bit. We shall see if that improves this week since deadlifts are only 5 sets.
One thing the belt forces me to do is really flex my stomach out so that the belt keeps my core tight. I could see how that constant tension would strengthen the core. Overall though on days I feel really good I don't need the belt. It is improving.
As for bench, thanks. As a bodybuilder though my goals right now are to focus on my weaknesses and those are keeping me focused on legs and back. I just want more size in those areas. I do plan to train hard for a 400lb bench in a meet this year. My ideal PL meet would be 500/400/600 or better. I am hoping 2014 that goes down!Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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02-08-2013, 06:45 AM #1596
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
February 7th, 2013
Overhead Press
160x3, 5 sets
Other Highlights
Reverse Cable Pulldown 240x8, Flat DB Press 120x10, Low Cable Row 220x10, Incline DB Fly 60x10, Machine Tricep Pressdown and Barbell Curls.
Solid evening in the gym. 160lbs is starting to feel heavy on the OHP which is cool, last weeks 150 was nothing. I am doing completely static reps, no momentum and touching my chest for a pause after each rep. After that I just blitzed the upper body fast and hard. Back had a sick pump, chest felt great and even my arms got some good work in the quick sets I did. I wanted to get my heart rate up since I didn't get to do HIIT cardio on Wednesday.
Another thing...I was sore as HELL from the squats and leg press on Tuesday. I guess it was a better workout than I had previously thought it was. I am hoping tonight when I get loose for Deadlifts I feel relatively fresh.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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02-08-2013, 07:00 AM #1597
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02-08-2013, 07:34 AM #1598
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02-11-2013, 04:46 AM #1599
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02-11-2013, 04:49 AM #1600
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Updates
Friday
Deadlifts
380x3, 5 sets
Glute Ham Raise, Front Squat, Pause Squats, Calves
Sunday
Biceps, Triceps and Abs, HIIT cardio
Solid week in the books. I also realized I need to back off for a week. My recovery has been very slow from the training this week. I am going to do a deload this week before testing my 3RM for the 3's wave next week. Then I can plan my next step. My hamstrings, posterior chain, knees and adductor have been really sore and tight. Before I get into something like Smolov I want to be healthy and I think a nice week of hitting some lighter weights while focusing on form, warmups and even some extra cardio will do me really good.
Tonight I am going to bench light with 5 sets of 5 with 225 and get into my back\shoulder work.
I will take it from there this week and hopefully next week be ready to kick some serious ass!Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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02-11-2013, 06:07 AM #1601
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02-11-2013, 06:11 AM #1602
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02-11-2013, 06:19 AM #1603
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02-11-2013, 06:47 AM #1604
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Hopefully a deload will help out, then you can kill the testing for 3's
In another post you wrote.....
This weekend I am going to try something I have never done before. I am getting spray tanned with Pro Tan and will be touched up and then put Dream Tan #2 Red Bronze on top for a finisher. My hope is that the Pro Tan is absorbed into my skin so that it doesn't soak up the Dream Tan like it did earlier this year. I will post results here.
How did you find that?
Also how much Dream Tan do you get?___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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02-11-2013, 06:53 AM #1605
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02-11-2013, 07:29 AM #1606
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Spray tan was a waste of time. It's just hot very dark. I talked about it in this video.
At the 6 minute mark you see the tanning, then we go ahead and add Dream tan later on.
I get 2 2oz containers per show to be safe. Red Bronze.
I want to do a Smolov cycle and bring my squat up. I need to really bring my squat over 2x bodyweight.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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02-11-2013, 07:36 AM #1607
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02-11-2013, 07:45 AM #1608
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02-11-2013, 07:56 AM #1609
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02-11-2013, 11:07 AM #1610
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Indeed, it sounds like your deload will do you well. I was having the same issue after 11 straight weeks of Sheiko. Recovery just wasn't happening between sessions and I was feeling rundown as hell. After 5 days and a single light arm workout, my deload is over. Best of luck staying sane over the next week. Always hard to stop pushing your limits in the weight room for a time
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02-11-2013, 01:15 PM #1611
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02-11-2013, 09:29 PM #1612
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02-11-2013, 09:34 PM #1613
- Join Date: Aug 2008
- Location: Jacksonville, Florida, United States
- Age: 41
- Posts: 3,660
- Rep Power: 1992
Enjoy the Smolov. I just started Smolov Jr for bench again today. Really hoping it can take me equal or past my previous best since this whole nerve issue. Might do Smolov for squats immediately following to run me up to my next meet. Those russians have a way of making us progress in strength and size don't they? Keep up the good work Paul, enjoy the brief rest.
CAN and WILL
100% Natural Bodybuilding
www.3DMUSCLEJOURNEY.COM
www.biolayne.com
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02-12-2013, 04:33 AM #1614
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Yeah with many mistakes along the way. Funny how skinny I was. If I had access the all the good information available now I would have been way ahead way sooner!
I think the Russians are concerned with one thing...performance. Personally I tend to get caught up in making sure my physique is balanced but at this point my muscle is not going anywhere if I don't hit chest for a few weeks. I need to bring up my legs and step one is to get stronger!Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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02-12-2013, 04:36 AM #1615
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Monday February 11th, 2013
DELOAD bench day
Bench Press
225x5, 5 sets....nice and easy.
DB Rows, DB Shoulder Press, Reverse lat Pulldown, Upright row, Incline DB Fly
Went in and supersetted all my sets. Kept the weights light but form slow and strict with alot of pausing and slow negatives. I got my heart rate going pretty good and a nice pump to go with it.
Overall a nice night in the gym despite the light weights. Squats and other leg movements tonight.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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02-12-2013, 08:59 AM #1616
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
Good stuff Paul, I think you'll really enjoy/benefit from Smolov. Smolov Jr. boosted my squat quite a bit in just 3 weeks so I can imagine the full routine will really help
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02-12-2013, 12:50 PM #1617
As much as I love to push it all day every day, a deload is nice to have... For all if about 2 days lol. After that I'm chomping at the bit to push it again lol
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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02-13-2013, 04:54 AM #1618
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Tuesday February 12th, 2013
Leg Press 5 sets, Calf Press 5 sets, Leg Curl 5 sets, Deadlift 5 sets, front squat 5 sets.
I finished with some back squats but by that time my knee was bothering me. I am starting to worry about my knee again. I am hoping the rest this week does it good. Overall a nice workout as I kept the pace really fast.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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02-13-2013, 05:04 AM #1619
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02-13-2013, 05:11 AM #1620
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13603
Off and on for a few years. I have been to the Dr., Had an MRI, had cotizone shots. There is nothing the Dr. can see but it gets pretty bad at time and I don't want to take NSAIDS every time I train legs. I might need to find another Dr. It really sucks when I just want to push myself and I can't because of this problem.
To be honest I would consider not training for a while if I knew it would help, I have also looked at doing Francisco's "Wheels from hell" routine which he did when he was hurt. I really want to do SMOLOV but it will depend how I feel in the next few weeks.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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