Training looking good and it sounds like the diet is right on!
What do you think your BF% is right now?
I will consider Paul keeping my diet the same a good thing. I have never been good at estimating BF%, and even worse at estimating my own. If I had to guess I would say about 9%. Looking to get around 5%-6% for the show. With 3 weeks to go and an extended peak week planned, it seems like a realistic goal.
2/15/2013 AM Back, Traps, Abs PM HIIT
DB row: 50x12 60x12 70x12 80x12
Deads: 225x9 225x25 (lol wut?)
Underhand close grip PD: 100x20 115x16 150x12 (3)
BTB cross cable pull down: 3x20
-This is really just to simulate a back double bi pose. Also a good finisher with a good squeeze and stretch contraction.
BB shrug: 135x20 (2) 225x12 (2)
ss w/
BTB Smith Shrug: 135x20 (2) 225x12 (2)
Cable crunch w/ rope: 120x20 (7 sets)
Cardio: 29/36 mins of HIIT.
-Got my warm up and intervals done, but 3 mins into my cool down I got chased off the track. Our campus rec closes at 8, and the did not want to stay a minute later than they had to. I will be adding a 5 min cool down to my SS cardio (dropping the LI in front because it has been anything but low intensity as late haha) to make up for this. Arms day followed by SS cardio tomorrow.
Thoughts: The 25 rep 225 finisher for deads was the highlight of this session. Sometimes I just go into Animal Pak ad mode and grind. Underhand LPD was also a nice addition. Legs are still real sore. Felt like my leg were 10lbs heavier today during intervals. Hoping a good nights rest combined with not having to set an alarm for the first time in a while will do some good. Have a good weekend all.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
25 reps on deads and HIIT later, your whole posterior chain and legs must hate you! nice work.
Originally Posted by Raigs
I can always count on something insane happening in here 225x25 is insane
Originally Posted by Woody-5
strong cardio on that 225x25 set!
Smash it hard the next 3 weeks!
Thanks fellas. Glutes are no doubt a little tender, but should be good to go for legs tomorrow!
Originally Posted by howimliving
was there another RB challenge or something?
I am always down for a DL challenge. Count me in the next one!
Good arms/cardio session today, but nothing worthy of logging. Got in, got a nice pump, sweated for 25 mins on the stepper, and got out of there.
Thoughts: Good lift, but after was a different story. Felt a little light headed, real hungry, and overall just exhausted. Feeling much better now, and still hit my macros head on for the day, but lets just say I am very thankful for a carb refeed tomorrow. Going to watch the "I Want to Look Like that Guy" documentary and get some shut eye.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
2/17/2013
The basement, the foundation, the wheels... LEGS!
Squats: 135x12 225x8 275x5 (5 sets) 135x20*immediate drop set after 5th set
SLDL: 135x10 (5 sets) *slow and controlled
BB walking lunges: 105x24 (3 sets) 125x20 135x20
Leg extension: 5 sets of 20
Calve raise on hack squat: 5 sets of 20
Seated calve raise: 5 sets of 12
ss w/
BW full extension calf raise on weight tree: 5 sets of 12
Thoughts: Great lift. Planned on doing HIIT but our rec center rented out the track for a youth basketball tournament. Will either be heading back tonight when they clear out, or have to do HIIT on Monday and Tuesday. Got 180/290 carbs (refeed day) in pre training which really fueled me through this one. Mood is much better today compared to yesterday, but I still find that little things that I normally wouldn't think twice about get to me. For instance the fact that Subway has it's "FebruANY" promotion, but you cannot get ANY sub for $5 haha, little **** like that. Video games, movies, (possible HIIT) and 72 carbs to close out my Sunday. Life is good.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Awesome squatting! That drop set after the 5x5 sounds painful.
high rep lunges must have been straight torture.
Excellent work my man, enjoy what's left of the weekend!
Race to 405/315/495 with jshaw5
PRs: Back Squat- 405x1 (3/20/13)
Front Squat- 275x1 (1/11/12)
Bench- 300x1 (10/22/12)
Deadlift- 500x1 (10/17/12)
Promera Capsi-Blast: Woody-5 & MakeGoBoom Plunge Into The Inferno
http://forum.bodybuilding.com/showthread.php?t=153097031
you can fit a brew in those remaining carbs today. just sayin
awesome work in here again. the 135x20 after the 5th set would have killed me
At this point of tolerance, a brew might have me naked on the roof doing the Macarena. Again.
Originally Posted by Woody-5
Awesome squatting! That drop set after the 5x5 sounds painful.
high rep lunges must have been straight torture.
Excellent work my man, enjoy what's left of the weekend!
Just an impromptu "are you doing everything possible?" decision. Soreness is an understatement tonight, especially after HIIT, but regrets? Not even once.
2/18/2013 AM Light Shoulders and High rep Chest PM HIIT
DB military press: 4 sets of 12 (50lbs)
Seated lateral raises: 4x20 (20lbs)
Incline DB press: 4 sets of 20 (50lbs)
Flat DB press: 4 sets of 20 (50lbs)
Hammer strength decline: 4 sets of 12
Cable flies: 4 sets of 12
Cardio: 36 minutes of HIIT.
Thoughts: Just really was in the mood for a mind/muscle/pump high rep day. I don't see a need to push my shoulders too far (already a strong point, maybe even too strong) so just did some light work with them to get the blood flowing. Cardio went well, leg soreness was there as expected but didn't affect intervals too much. I have also been tracking my water intake for the last week of so. Seem to be right around the 24-25 cup mark give or take. Definitely explains why I seem to be considerably leaner in the morning. Back, traps, abs, and PM HIIT tomorrow.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
BB shrugs, BTB Smith shrugs, DB shrugs: 8 sets total
Cable crunches: 5 sets of 20
Pilot chair leg raises: 2 sets of 12
Thoughts: Good one today. Got a little more legs into lockout deads/rack pulls than normal but still moved some weight. Just about everything else was high rep for the purpose of a good contraction. Added some leg raises to my abdominal work to try and target the lower abs. Night class and possible HIIT tonight after, going to see how I feel.
Finally, a nice picture to put everything into perspective.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Try setting the pins below your knee cap about a 1/2 inch, and increase your ROM, looks like your moving the weight a matter of 1-2 inches.
Do you find bouncing the weight off the pins has a greater effect on stimulation as its taking momentum into the picture instead of pulling it from a "Dead" state like a Rack "Deadlift" states or a regular "Dead"lift is like?
Just curious on if Paul has it set up for that high or to be executed that way.
Cellucor Representative - COR-Performance Specialist
---- Because Results Matter ----
Excellent session!
Some serious weight being moved on those rack pulls!
Looking good fella!
Thanks Woody!
Originally Posted by The Solution
Try setting the pins below your knee cap about a 1/2 inch, and increase your ROM, looks like your moving the weight a matter of 1-2 inches.
Do you find bouncing the weight off the pins has a greater effect on stimulation as its taking momentum into the picture instead of pulling it from a "Dead" state like a Rack "Deadlift" states or a regular "Dead"lift is like?
Just curious on if Paul has it set up for that high or to be executed that way.
Good advice. The rack is on the lowest setting it can be at, and that combined with my height doesn't give me the best ROM. I have found that when using a bit more legs and less ROM than normal I can get a better contraction in the upper back/trap area; and take stress off the lower back. I usually do these short ROM rack pulls in place of deads to give my lower back a rest between deadlift/squat sessions. All the training in here has been from me and has had no influence from Paul. This may change in the upcoming couple weeks.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Arms and 36 mins of HIIT today. Just another day at the office. Both went well. 2nd Competitors meeting tonight and also sending Paul a weekly update. Hope everyone is having a great week. Legs and possible SS cardio tomorrow depending on changes to diet/cardio.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Arms and 36 mins of HIIT today. Just another day at the office. Both went well. 2nd Competitors meeting tonight and also sending Paul a weekly update. Hope everyone is having a great week. Legs and possible SS cardio tomorrow depending on changes to diet/cardio.
I hope all goes well at the meeting and were the workout?
I hope all goes well at the meeting and were the workout?
Probably will just going over weight classes, mandatory poses, judging criteria, and collecting show fee's. Nothing too exciting/innovative for arms today. Cable push downs, single arm cable extensions, behind the seated DB extension for tris. Preacher curls, cross body hammer curls, and BB curls for bi's. 4 sets of 10-15 reps each. HIIT was 5 mins of warmup, 7 intervals, and 10 mins of cool down.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Good advice. The rack is on the lowest setting it can be at, and that combined with my height doesn't give me the best ROM. I have found that when using a bit more legs and less ROM than normal I can get a better contraction in the upper back/trap area; and take stress off the lower back. I usually do these short ROM rack pulls in place of deads to give my lower back a rest between deadlift/squat sessions. All the training in here has been from me and has had no influence from Paul. This may change in the upcoming couple weeks.
The rack deadlift is primarly a lower back movement, its meant to help on the lockout of the deadlift (upper portion) if you put the bar above your knee you are really not giving yourself a ROM To really stimulate the muscle, if you placed it about mid shin yes you would get more glutes, if you place it right below your knee you get a bigger ROM To help stimulate the lower back and the lockout of the motion. Deficit deadlifts on the other hand help you get a better feel for ripping the bar off the ground and a good alternative to regular deadlifts for those who lack getting it off the floor and rack deadlifts are the 2nd part of the motion (from midshin to above) where you focus on squeezing your glutes and firing the bar up while pushing your hips (so its like breaking it into 2 to help bring up a weak point) that is why i suggested the lower placement instead of the higher. Your trying to target your lower back and bring up lower back thickness like you would in a weighted hyperextension or banded hyper extension.
See what paul has to say about it.. But that is my 2 cents regarding Rack Deadlifts and what i have always picked up from other prep coaches or individuals who utilize them (Layne being one of them) for his deadlift and a major reason behind it blowing up besides his increased frequency and PL focus.
Last edited by The Solution; 02-20-2013 at 05:31 PM.
Cellucor Representative - COR-Performance Specialist
---- Because Results Matter ----
The rack deadlift is primarly a lower back movement, its meant to help on the lockout of the deadlift (upper portion) if you put the bar above your knee you are really not giving yourself a ROM To really stimulate the muscle, if you placed it about mid shin yes you would get more glutes, if you place it right below your knee you get a bigger ROM To help stimulate the lower back and the lockout of the motion.
Very good information solu. Definitely food for thought as I move forward.
Originally Posted by howimliving
agreed so give em a rest for a few years
Well that settles it. I think I will try some heavy db presses tomorrow for you after chest!
2/21/2013
Legs and Cardio
Squats 135x12 225x8 (8 sets) 135x20 (immediate drop set after 8th set)
Upright hamstring curl: 4 sets of 12
BB walking lunges: 115x20 (2 sets) 135x20 (2 sets) 165x16 (PR I believe)
Extensions: 5 sets of 20
Calf raise on Hack squat: 5 sets of 20
Cardio: 20mins SS cardio. 100SPM ~325 cals burned.
Thoughts: Had a little trouble getting into this one out of the gate but snapped into it around the 3rd set of squats. Lunges went well and finished off wheels with high rep extensions.
Diet changes: 20 carbs cut for next 3 days. 10 day "peak week" plan to begin on Sunday.
Nice video I ran into in Paul's log.
Few take away points:
1) You cannot control what others are doing, the only thing you have control over is yourself.
2) Placing/judging should not dictate your enjoyment of the sport.
3) Win by a point, lose by a point, come in first, come in last, just enjoy the experience.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
i guess i'll be doing the same
nice leg work. scratch that; incredible leg work bromanski
excellent thoughts
Thanks as always brochacho. Hope yours went as expected, mine sure didn't!
Originally Posted by The Solution
Eager to see what your nutrition is going to do on your peak. Are you taking pics during that phase to monitor your physique?
You and me both. Might have to keep some things on the low for Paul (can't go on telling you all our secrets now) but I will definitely be commenting on this in the upcoming weeks. Pictures are probably a good idea. Probably every other night as opposed to weekly.
Originally Posted by carguy123
Good luck with everything!!
Thanks for stopping by my dude!
2/22/2013
Chest and Shoulders
DB pullovers on decline: 3 sets of 12 (50lbs)
Incline BB press: 135x12 155x10 185x8 155x10 135x12
Flat DB press: 50x20 60x12 80x10 100x8
Hammer Strength flat: 3 sets of 12
Hammer Strength decline: 3 sets of 12
DB side laterals: 5 sets of 20
DB rear delt fly: 5 sets of 12
DB press: 50x10 (4 sets)
Thoughts: Great chest workout. Threw in some variety in the form of pull overs, incline BB and Hammer Strength machines. Side laterals went well for shoulders but come time to DB press I just wasn't able to move much weight. Guess I could have expected such a thing after 15+ sets of chest and high rep raises/rear delt flies, but still kind of a disappointment. Best laid plans often go awry (especially in contest prep). Back/traps/abs and HIIT tomorrow.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
Sweet lineup for the chest. I'm liking the high rep laterals and rear delt flies at the end. I've been tossing in a few sets of those here and there
Thanks Wood brah. Nothing pumps my shoulders better than high rep laterals and flies.
Originally Posted by Raigs
I love Rear Delt Flies. I like them with a plate over a DB for some reason I think it gives a better contraction somehow
I prefer to have my hands more at my side. I find with plates I A) cant go heavy and B) tend to only be able to target the anterior delts. A super set between the two could be something worth trying.
2/23/2012
Back, Traps, HIIT Cardio
DB row: 50x12 60x12 70x12 80x12
BB row: 4 sets of 12 (135)
Close grip LPD: 4 sets of 12
ss w/
Cable pullovers with rope: 4 sets of 12
Wide grip LPD: 4 sets of 12
Thoughts: Great pump and focus today, can't ask for much more. Tossed in some more variety and tried to hit the back from all angles. Best cardio session yet. I am adjusting to HIIT and progressively doing better as time goes on as opposed to being more drained which is a good sign. Overall feeling better this Saturday compared to last, even with carbs being cut by 20. Planned on doing abs today as well but figured I would be better off doing them tomorrow with arms, calves, and SS cardio.
“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.”
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