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Allen Cress
12-09-2009, 01:17 PM
Hey guys, just wanted to get things rolling with my journal. I am actually finishing up my off season in 3 weeks and will take 2 weeks off before jumping into my contest prep Starting the 2nd week of Janurary.

This past year I just moved up a weight class into the light-heavyweights, which I knew would be a challenge. I competed this past March at the Northern,KY championships and won my class weighing in at the bottom of the class at 183lbs. 2 weeks later I did the Indiana Championships and placed 2nd in the light-heavyweight class, qualifying for Nationals.

So this past off season I have gotten up to my heaviest weight ever of 215lbs and have brought up my weak point which are my hamstrings, which are still not where I want them, but in this sport you have to be patient and consistent, "Rome wasn't built in a day".

My training right now consists of an overshoot method used to create a slingshot effect after I take off 2 weeks and start training again. I'm basically doing 30 sets on all major muscle groups in a body part split training format 5 days in a row with 2 days off.

I only have 3 weeks left then I get much needed break.

This was developed by my mentor Scott Abel, who is by far one of the best and most innovative coaches in the buisness. I have adapted his methodology with my own clients with nothing but outstanding results.

Off Road
12-09-2009, 04:27 PM
My training right now consists of an overshoot method used to create a slingshot effect.
That sounds interesting. I hope at some point you'll explain it more for us. I'm looking forward to watching you journal. Good luck.

Time+Patience
12-09-2009, 07:47 PM
I'll be following along. Not many BBer's on the site, and I'd like to be competing in one this upcoming year.

What area are you from? You're naming contests nearby, I'm from Cincinnati. I'd like to enter a few of the local contests later this year. I'm trying to work on everything really, as I'm not quite sure what my true weakpoints are without ever getting into contest shape.

What's the next contest date?

Good luck with everything.

Allen Cress
12-09-2009, 10:41 PM
What area are you from? You're naming contests nearby, I'm from Cincinnati. I'd like to enter a few of the local contests later this year. I'm trying to work on everything really, as I'm not quite sure what my true weakpoints are without ever getting into contest shape.

What's the next contest date?

Good luck with everything.

I am from Lexington, Ky. If you ever post pics let me know and I'll take a look at you. You can see some weak points when you not in contest shape, but the problem with getting into contest condition is to keep as much muscle as possible and then seeing where you are weak.

I ahve 4 clients competing in the Northern, KY championships next March as well as the Indiana Championships.

My next Contest is on April 17th.

GoodyGirl
12-11-2009, 03:36 AM
I'm in! Look forward to reading your journal updates.

Allen Cress
12-11-2009, 10:23 AM
Yesterday I destroyed my legs(in a good way, LOL) with some new additions.

I performed Single leg pistol squats for 12 reps on each leg then as one on my last exercises for the day I performed Squats for 30, 20, & 15 reps and hitting the wall big time on the last set taking about 6 min before my oxygen debt subsided and was able to move on to the last exercise for the day.

Only 2 weeks of training left until my 2 week break! Then its time to get shredded.

DMedley
12-12-2009, 07:16 PM
Allen welcome to Wannabebig. Glad your on board and look forward to following along with your journal. :hello:

Unholy
12-14-2009, 10:17 AM
Welcome to WBB!

Really great to see more bodybuilders posting!

Hope to see you on stage one day brah!

Allen Cress
12-14-2009, 12:53 PM
Today I destroyed chest. Like I said before I am doing a overshoot/slingshot program which consists of 30 sets per bodypart. Here are a few of the exercise performed:

Flat DB press x 6-8
TRX Flies x 10-15
Crossovers x 12-15
Incline bar press x 15,12,10
MB crosoover push-ups x max
Flat BB press(no lockouts) x 20

Definitely feeling the the body getting beat up at this point which is an indicator that I will need the 2 weeks off that are coming up.

Allen Cress
12-15-2009, 03:36 PM
Today the focus was on back. Here are a few exercises out of the 10 I performed:

DB in/out rows x 8-10
T bar row x 10-12
Lat Pullouts x 12-15
Hammer Low row x 8-10
Compound cable row x 15-20
Straight arm pulldown x 12-15

By the 30th set today my back was fried and my lats were blown up with blood.

Coke
12-16-2009, 06:38 AM
Good luck preparing for future shows!!

David Trantham
12-16-2009, 07:10 AM
Great to have you here allen, looking forword to reading your posts. Nice to have another bodybuilder!!!!!!

Tom Mutaffis
12-16-2009, 09:57 AM
That 'slingshot' program sounds interested. I have applied similar principals to strongman (volume/intensity overload then deload) and it worked fairly well.

Looking forward to following your contest prep...

Allen Cress
12-16-2009, 10:42 AM
That 'slingshot' program sounds interested. I have applied similar principals to strongman (volume/intensity overload then deload) and it worked fairly well.

Looking forward to following your contest prep...

The slingshot effect is a great tool if applied properly to any athlete, but obviously there are different ways to go about it depending on the sport. I have trained strongmen and usually I have them take up to 7 days off before the contest depending on what they were doing prior and how advanced they are because your training intensity has to be high for this to work.

I believe this is where most bodybuilders miss out because most typically tend to want to train year round without regular breaks, which are needed for continued progress. I have most of my higher end athletes and bodybuilders take 5-7 days off every 9-16 weeks depending on there program and bio-feedback.

Allen Cress
12-17-2009, 12:14 PM
For my arm training I superset bi's and tri's. Here are a few combos for the day.

Overhead tubing extention x 10-15
Tubing curls x 10-15

Close grip bench press(2/3 descent) x 8-10
Cable curl x 15-20

Lying bar extention x 12-15
DB concentration curl x 10-12 EA


Core:
SB skiers
vertical leg raise with isometric hold

Allen Cress
12-17-2009, 12:17 PM
Only one more leg day to go after this one!!

Split squat x 30, 20, 10 EL
Single lunge x 12,10,8
Leg curl x 8-12
ROM DB sumo squat x 20
TRX gliding leg curl x Max
Squats x 20, 15, 10

I can barely walk right now!

Unholy
12-17-2009, 12:18 PM
Nice lifting in here. Curious to see you post some poundage along with the sets and reps >..<

Allen Cress
12-17-2009, 03:20 PM
Nice lifting in here. Curious to see you post some poundage along with the sets and reps >..<

Thanks. As far as poundage I focus more on how it feels than how much weight I lift. How much stress the muscle is under is more important in physique developent and muscular growth than how much weight you have in your hands. As long as its challenging in whatever rep range is whats important. Train the muscle not the movement for bodybuilding purposes.

I can give you numbers but that is the least of my foucs.

Squats were done with 240lbs x 20, 260lbs x 15, 275lbs x 10
DB sumo squat 150lbs x 20

Allen Cress
12-18-2009, 01:28 PM
Shoulders were done with a lot of lateral variations and power movements.

Alternating DB press 70 x 10 EA
Side lateral throw 100 x 8 EA
Bent DB lateral 30 x 12-15
2 arm Front DB swing 65 x 8-10
Seated DB hang shrug 100 x 12-15
Overhead cable rear lateral 105 x 12-15

Next week will be my last week of training before I take my 2 weeks off to rest, repair, and grow.

Allen Cress
12-21-2009, 07:11 PM
Today I will give you guys my entire workout I did today. Remember I am doing this much volume to produce a specific effect when I start my next program after 2 weeks off. This isn't a rountine just anyone should do.

1) Flat DB press 110lb x 6-8
2) Incline DB press 80 x 15, 85 x 12, 90 x 10
3) Push up off 2 SB x Max
4) Cable fly x 15-20
5) Machine press x 8-10
6) Flat DB fly 55 x 10-12
7) One arm DB press off SB 90 x 10-12
8) Tubing fly x 12-15
9) Alternating Incline DB press 65 x 8-10 EA
10) Negative push ups x Max

Coke
12-21-2009, 09:49 PM
This isn't a rountine just anyone should do.


No joke, super chest day.

Allen Cress
12-23-2009, 12:23 PM
1) Seated cable row 180 x 10-12
2) Pulldowns 180 x 8-12
3) Barbell row 175 x 8-10
4) Top half deadlift 320 x 6-8
5) Pull outs x 15-20
6) TRX inverted row x Max
7) DB row 120 x 10-12
8) Reverse pulldown 160 x 12-15
9) Straight arm pulldown x 15-20
10) Hammer strength low row x 12, 10, 8

Behemoth
12-24-2009, 10:04 AM
Very intrigued by your philosphy and training style. I will definetly be following along. What are you current stats? Height, weight, bf?

Allen Cress
12-24-2009, 08:47 PM
Very intrigued by your philosphy and training style. I will definetly be following along. What are you current stats? Height, weight, bf?

I'm 5'10" and currently weigh 215lbs. I have no clue what my BF is I never take it, I go by the mirror.

Allen Cress
12-24-2009, 08:56 PM
Only one more training day left then I take my 2 weeks off before starting contest prep.

Legs were trashed today, but its the last time I have to train them until I start back.

1) Leg extention 170 x 12-15
2) leg curl 165 x 10-12
3) Front squats 220 x 15-20
4) DB RDL 110 x 10-12
5) Leg press 14 plates x 20, 16 plates x 15, 16 plates x 12
6) Single leg curl 70 x 8-12
7) Reverse lunges 50 x 10 EL
8) Reverse hyper x 12-15
9) Horizontal leg press x 20, 15, 10
10) Singel leg squat BW x 15 EL

ThomasG
12-26-2009, 07:41 PM
Sick leg day man good effort! Interesting routine in here.

tornquad2
01-04-2010, 03:40 PM
How much cardio did you do and what type #2 how many sets did you do for each movement in your log

JSully
01-04-2010, 04:13 PM
how long is your contest prep for?

tornquad2
01-04-2010, 05:27 PM
what were you calories and did you do the cycle diet

Allen Cress
01-05-2010, 12:39 PM
How much cardio did you do and what type #2 how many sets did you do for each movement in your log

During the off season I don't do cardio, my weight training is my cardio. I did 3 sets each

Allen Cress
01-05-2010, 12:39 PM
what were you calories and did you do the cycle diet

My calories for this off season were staggered with 5000 and 6000.

I haven't been on the cycle diet for about 2 years

Allen Cress
01-05-2010, 01:09 PM
how long is your contest prep for?

This year I will be doing 14 weeks.