Eric's 2012 Contest Prep (9 Weeks Out & Beyond...)

[Crazyups]

I will be taking a 3-4 day approach to training during my rebound to maximize my recovery while I reset my body back to building mode. One thing I really enjoyed about the whole powerlifting setup was the rest days and how well i recovered from each workout and went into the next one fresh. Then once you are adjusted, bring the pain for some overreaching and adapting!

Mentally, it's just SOOO hard to adapt, especially since we kept to HIIT days in the off season last year (only 5 intervals), so I was "in" the gym daily..lol. However, even though the poundage has been low this far on DUP, testing my "maxes" (to be vague in respect to Mike, but I'm sure you already know) last week..which I haven't done in two years, was very surprising and pleasing..BUT, I'm one sore mofo this week, lol.

[Crazyups]

9-19-12

AM Weight: 215...wait...whut...Nice Reverse..FML, lol

DUP Week 1/Day 2

Squat: 205x6x3

Bench: 195x6x3

Military Press: 115x6x2, 125x6x1

Not gonna' lie, on paper, today didn't "look" like much (all part of Mike's master plan), but definitely felt it!! I was actually scheduled for meniscus surgery last Friday, but due to all my travel this month I decided to postpone until October. Doc says it's a pretty quick recovery, BUT I can still grind it out in the meantime. Here's the catch, it's the opposite knee that's giving me problems and is slated for repair, not the knee that has surprisingly not given me one inkling of pain since prep has finished. Tomm. is a scheduled "off" day, but not really, in my case..it's wash the cars and mow the lawn evening, so I'm still pretty active on Thursdays regardless.

Gonna' be odd taking off Saturday & Sunday though. Opted to skip my scheduled first high day of the week at 600c, being that I enjoyed myself a little bit too much out w/the fam last Saturday, so I'll wait till this Saturday's high day to see if we can actually add some numbers to my regular days. In the meantime, DUP again on Friday, more bench, deads and squats on tap:

Nutrition:

239p/300c/55f

Breakfast:
75g of Strawberries
40g of Oats
230g of Egg Whites
2 Whole Eggs
1 Slice Ezekial Bread

Pre WO
6oz Chicken Breast
200g of Pictsweet Brown Sugar Sweet Potatoes

Post WO
9 Protein Muffins
1 roll of Bottle caps candy....(have no clue, these have been my weakness this off-season)

Dinner
6oz Chicken Breast
127g of Spinach
100g Cucumber
1 Minute Rice Microwavable Cup
1 Slice Ezekial Brea

Pre-Bed
2 Slices Protein Cheesecake w/30g of Biscoff Spread

[Crazyups]

9-21-12

AM Weight: 214.0

DUP Introcycle Day 3

Another fairly easy day in the gym today, my 3rd and final session of the week. After speaking w/Mike this AM, I'll be transitioning to more of a workload over the next few weeks. Looking forward to a productive and eventful weekend with the fam and a high day of 600c tomm.

Bench Press

220x4x2sets, 235x2x2sets

Squat
220x4x2sets, 235x2 sets....****, just realized I had my squat and Bench load mismatched, Bench should have been at a lower weight...lol, oh well

Deadlift

3 singles @ 305


2 EZ!

[fltallpaul]

enjoy the weekend and prepare yourself. I have seen where these DUP programs go. They are designed to over reach...damn i can't wait!

[chuckles_345]

enjoy the weekend and prepare yourself. I have seen where these DUP programs go. They are designed to over reach...damn i can't wait!

That is correct. I'm nearly 3 weeks into a 4 week block and I am definately feeling it at the moment. 9th session of squats/deads in 3wks today.

[Crazyups]

That is correct. I'm nearly 3 weeks into a 4 week block and I am definately feeling it at the moment. 9th session of squats/deads in 3wks today.

yeah, not gonna' lie, not soo much deadlifting. BUT, Squating 3x this week was a lil' trying.

[Crazyups]

DUP 1-1

Squat@205 5 sets of 8

Deadlift: 5 Singles @ 265

BB Row: 155, 165x8x2 sets

DB Hammer Curl: 40,45,50 x8


Dup 1-2

BB Bench: 195 5 sets of 8

DB Bench: 70x10x2

Close Grip Bench: 155x8x2

Military Press: 115x8x3

Solid start to the first "solid" week of DUP, lifts have all been relatively easy and I've been place a ton more emphasis on stretching/recovery. NO DAYS OFF this week as I'll be conducting Squats/Deads for the 2nd time this week tomm and won't be having an "off" day prior to my scheduled trip to Chicago for the week on Sunday. Here's an official "fat boy status" pic from today, my weight is usually 214-218 depending on the day of the week. Just had a macro bump on reg. days to 245p/330c/60f and my two "higher" days per week are now 230p/660c/50f. I'm about 3 months post show right now, or about 15-20 lbs over. Yep, definitely packed on some flubbed, but this body is deemed to GROW after being at a caloric deficit for two preps over the last two years.

[adamjohn32]

don't look too bad E, still see some abs... in for some epic gainz

[fltallpaul]

Looking good and making great decisions! Grow time. I am sure its nice to fill out your shirts again.

[Crazyups]

Looking good and making great decisions! Grow time. I am sure its nice to fill out your shirts again.

LOL, T-Shirts yes....tailored dress shirts/suits for work...not so much, lol...that 3rd button down is puttin' in overtime!!!

[Crazyups]

9-27-12

Yep, starting to feel the effects of DUP, felt like I was hit buy a bus this am!! Told my wife I think I broke my kidney rolling out of bed this am, lol. Regardless, Brian actually cut my cardio to one HIIT session this week, and my weight is definitely showing the effects of limited cardio. I can even recall last year Layne stating how well my body responds to HIIT, but man, when I don't do it, my weight really seems to spike a bit. Of course my caloric bump this week was pretty sizable too. Bottom line, awoke at 219 after a 660c "higher" day, but man, looking back at my off-season from last year sitting at 218, I'm waay leaner at this point at the same weight, which is very encouraging.

I've also implemented Doug Miller's (Core Nutritionals) Core Test along with 4-5g of DAA a day, haven't noticed anything too drastic in the gym as of yet, but damn, my wife is very happy, lol. Like I said, DUP is gettting good right about now, even though I'm not remotely close to pushing to failure on any of the lifts, workout are now longer and the soreness is very noticeable this week...loving it!!

DUP 1-3

Squats 6x6 @ 225
Deadlift 4 singles @ 305

DUP 1-2

BB Bench 6x6 @ 205
DB Incline 5x4 @ 80
Close Grip Bench 8x2 @ 185
Military Press 6x3 @ 115

[Rypt1]

Still looking really good. Solid workouts as well. Keep dem gainz rolling!

[adamjohn32]

core test plus 4-5g extra DAA? doesn't core test already have like 4g in it? curious to see how this works out for you.

[Emekaokammor]

9-27-12

Yep, starting to feel the effects of DUP, felt like I was hit buy a bus this am!! Told my wife I think I broke my kidney rolling out of bed this am, lol. Regardless, Brian actually cut my cardio to one HIIT session this week, and my weight is definitely showing the effects of limited cardio. I can even recall last year Layne stating how well my body responds to HIIT, but man, when I don't do it, my weight really seems to spike a bit. Of course my caloric bump this week was pretty sizable too. Bottom line, awoke at 219 after a 660c "higher" day, but man, looking back at my off-season from last year sitting at 218, I'm waay leaner at this point at the same weight, which is very encouraging.

I've also implemented Doug Miller's (Core Nutritionals) Core Test along with 4-5g of DAA a day, haven't noticed anything too drastic in the gym as of yet, but damn, my wife is very happy, lol. Like I said, DUP is gettting good right about now, even though I'm not remotely close to pushing to failure on any of the lifts, workout are now longer and the soreness is very noticeable this week...loving it!!

DUP 1-3

Squats 6x6 @ 225
Deadlift 4 singles @ 305

DUP 1-2

BB Bench 6x6 @ 205
DB Incline 5x4 @ 80
Close Grip Bench 8x2 @ 185
Military Press 6x3 @ 115

Funny post, good work!

[Crazyups]

core test plus 4-5g extra DAA? doesn't core test already have like 4g in it? curious to see how this works out for you.

Sure does....me too

[The Solution]

Been lurking a long time and had to drop in here.

Sick macros, Sick Physique, and huge refeed days. cant even imagine what you eat on those days.

DUP looks legit, simple and to the point. That is 4x a week lifting yes?

[Crazyups]

Been lurking a long time and had to drop in here.

Sick macros, Sick Physique, and huge refeed days. cant even imagine what you eat on those days.

DUP looks legit, simple and to the point. That is 4x a week lifting yes?

Well Bob, in all due respect to Mike, I'll say this..I was at 3X last week....6 days....no days off this week, thus far.....ouch!!!!!! Yeah, my last meal on my last refeed day was a roll of FF Pringles and Bottlecap..lol, woke up lighter...go figure.

[jpfaherty]

9-27-12

Yep, starting to feel the effects of DUP, felt like I was hit buy a bus this am!! Told my wife I think I broke my kidney rolling out of bed this am, lol. Regardless, Brian actually cut my cardio to one HIIT session this week, and my weight is definitely showing the effects of limited cardio. I can even recall last year Layne stating how well my body responds to HIIT, but man, when I don't do it, my weight really seems to spike a bit. Of course my caloric bump this week was pretty sizable too. Bottom line, awoke at 219 after a 660c "higher" day, but man, looking back at my off-season from last year sitting at 218, I'm waay leaner at this point at the same weight, which is very encouraging.

I've also implemented Doug Miller's (Core Nutritionals) Core Test along with 4-5g of DAA a day, haven't noticed anything too drastic in the gym as of yet, but damn, my wife is very happy, lol. Like I said, DUP is gettting good right about now, even though I'm not remotely close to pushing to failure on any of the lifts, workout are now longer and the soreness is very noticeable this week...loving it!!

DUP 1-3

Squats 6x6 @ 225
Deadlift 4 singles @ 305

DUP 1-2

BB Bench 6x6 @ 205
DB Incline 5x4 @ 80
Close Grip Bench 8x2 @ 185
Military Press 6x3 @ 115

LOL'd at the wife comment.

Looks like you're heading down the right path. Kickin ass and taking names. I like it.

[Crazyups]

LOL'd at the wife comment.

Looks like you're heading down the right path. Kickin ass and taking names. I like it.

Hey guys!!! Bout to get this joint on and poppin' again!! Currently sitting at 219 about 3 weeks in w/Brian Ahlstrom prepping me this go 'round. Shooting for a show in Liberty, MO in mid-April. In the meantime, JUST ran across a video from the Tall Class in the Arkansas Naturals this summer, which I took 1st. Also, I'm posting the Mr. Arkansas which I took 2nd in, which now has 3 pros from that class....go figure, lol. I'll be updating daily and pics will come as the fluff goes, lol. Hope everyone is doin' well!!

[The Solution]

Welcome back man!
What is Brian gonna have you doing different this prep regarding nutrition training or cardio?

Look forward to the pepgress

[Crazyups]

Welcome back man!
What is Brian gonna have you doing different this prep regarding nutrition training or cardio?

Look forward to the pepgress

Hey Bob, right now..food is still fairly high...275c a day w/two weekly of 500c and currently I'm only doin' two HIIT and on LISS as opposed to one more LISS in the past. I'm sure that'll be back in sometime though, lol. Of course, I'm still conducting DUP w/Mike Zourdous as well.

[fltallpaul]

No rest for the wicked. Great to have you back posting.

A quick turnaround, you must have that fire burning!

[Crazyups]

No rest for the wicked. Great to have you back posting.

A quick turnaround, you must have that fire burning!

LOL, yes sir Paul, seeing you and Adam grind it out, has me regretting ended last season so early. In the video above, 2 of the guys that placed behind me went on to attain their respective pro cards over the last few months. Matter of fact, Gareeno, w/the braids, just won the whole kit and kaboodle two weeks ago at the OCB show in Chicago. He's such a great kid, we lift together from time to time and he's another Ryan Doris IMO.

I had a very productive off-season as I continue w/DUP..which I've added 30lbs to bench, 50 to squat and over 100 to deads in less than four months. Mike and I will continue to work together throughout prep, with a little more "hyper" thrown into the mix and moving from a 6 day split to 5 day, permitting me to conduct HIIT on those off days.

Brian Ahlstrom has been GREAT thus far, we hit it off from day one and we've been implementing a lot of the cardio that I'd done (Interval timing, etc.) in the past and he's always open for my suggestions. As I mentioned food is still really high, and I hit a little bit of a sticking point this week, but Brian wants to keep me full for as long as possible, I really don't need glutes at 9 weeks out this year, lol. However, it's been such a joy learning a ton from Layne in the past and welcoming new things from Brian as well.

[The Solution]

How much cardio does Brian have you doing now?

[Crazyups]

How much cardio does Brian have you doing now?'

Not much Bob, two 35 min HIIT weekly (5 intervals) and one LISS (30 mins)

[musclemass22]

Liberty is going to be crazy competitive! I am looking forward to competing with so many familiar faces. Who were the pro-cards out of that class? Pham, Gareeno, and.....?