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ElPietro
07-10-2003, 02:45 PM
Yeah, one thing I noticed was that it's often difficult to tell that it's your grip that failed on a heavy deadlift. When I started training at the new gym and failed on a 5 plate lift, it was like getting punched in the face, and then the guy I was with pointed out that the bar was as smooth as a baby's ass, and obvioulsy that was the answer, but from me actually attempting the lift, I don't know if I could have easily ascertained that it was the grip that let me down and not too much weight.

As for your very short ROM rack pulls with 5-20 second static holds, isn't this exactly what you are doing when you do bb shrugs anyway? So you sorta are duplicating effort, unless you are just going to do this with an odd amount of weight you normally wouldn't try shrugging.

As for full body impact that is a definite. It is like squats, or deadlifts, or heavy calf raises. You are holding a very large number on the bar, and all that weight is compressing your body, along your spinal column and through your legs. This sends "holy ****" signals throughout your body which forces it to adapt to such a heavy load, in the future event that you may snap your spine in two.

Lol, I think one of my most scary moments was being in the standing calf raise harness, or whatever it's called with 900lbs and whatever the harness weighs. Felt my mid section start to slide forward for a second, which meant my spine was starting to "bow." I made a quick adjustment, but once it starts, it can be difficult to stop, and also quite dangerous. Now why did I share that? :scratch:

ElPietro
07-10-2003, 02:48 PM
Oh, and stop using terms like "shock," you're gonna start sounding like our retard friends at IM. :p

Delphi
07-10-2003, 03:19 PM
Originally posted by PowerManDL
Power Snatch: bb x5 (OHS), 95x5 (OHS), 115x4, 125x4


So Power Snatch is an exercise? I thought that was what your mother calls you. :scratch:



The bulking diet banter a few pages back is really interesting. What interested me most was the thought that if you're taking in enough carbs to fuel your workouts, allow for growth, and keep glycogen stores at 100% then what good are the extra carbs. To me that would pertain even more to fats- what good are an extra 1000 kcals from fat? Seems to me (no data to back it up) that there must be an upper limit on usefullness for bulking. If x protein, y carbs, and z fat are needed for maintenance with a particular workout scheme, then are you going to gain any more muscle (and any quicker) with 500 extra kcals versus 1000 kcals?



Sorry to hear about the harddrive problems. I would guess that 90% of my reformat/reinstallation marathons have been of my own doing.



Oh, and :spam:

PowerManDL
07-10-2003, 04:02 PM
Pete: Totally agree. Those heavy-ass "super-overload" moves seem to be highly effective. So much for the old theory of isometrics being useless, huh?

The differentiation between the shrugs is that as I currently do them, I use straps so I can use an overhand grip. I don't like shrugs with a mixed grip. So these moves would be slightly different.

Delphi: It comes down to the idea that you have to get the calories from somewhere. Carbs, for the reasons already stated, just aren't a good idea. Protein, it seems to have an upper limit of usefulness; base a diet around it and the excess becomes carbs anyway. So that leaves fat.

The fat sources I'm using are largely EFA's, which don't seem to have any major negative effects on body comp, and can in most cases help out with it.

At any rate, we shall see.

Reinier
07-10-2003, 04:36 PM
This is not a journal man... this is an experience :omg:

carolinagirl
07-11-2003, 02:32 PM
Don't eat all that cheese!!! Cheese ruins lives.




If you don't believe me, maybe you'll listen to Weebl and Bob.

http://www.weebl.jolt.co.uk/cheese.htm



(You should have just had pie.)

PowerManDL
07-14-2003, 05:58 PM
O noes!!! my dyet iz fux0red!!!1

Ahem.

Well. Decided I'd had enough full-body lactate work. Time to get fast/strong again. But bear with me. I've been reading Supertraining again, and you know that craziness ensues when that happens.

Heavy Speed:

Deadstop Squats: 135x3, 225x3, 275x2 (3)

Speed DL: 225x5 conv, 295x2 conv, sumo, c, s (4)

Abs: Alternating: Hanging Leg Raises x5, Knee Raises x8 (2 each)

Weighed 182 on the way in.

So, uh, yeah. Deadstop Squats-- pins set at parallel (roughly, a little higher) in the rack. Bar goes on the pins. Squat the bar from the pins. I think Alex is doing these. The idea sounded really good after reading up on isometric activity and how to apply it.

Mainly the parts about preliminary isometric tension aiding a subsequent dynamic action; isometrics being most effective when the muscle groups are lengthened; and isometric tension working best when it is generated (and terminated) quickly.

Needless to say, heavy/max day should be fun too.....

PowerManDL
07-15-2003, 01:45 PM
Mod-Heavy:

Lockout Holds: 225x6s, 275x6s (2)

Deadstop BP: 205 @ 6x3

CG BP: 205x3 (2)

BB Row: 205 @ 4x5

Db Extension: Incline: 35x8 (3)

Db Curl: 40x6 (2)

Weighed 181 on the way in.

Exercise Explanations:

Lockout Holds: Set pins for ~4" ROM at the top, unrack, lower to pins, press right off the pins and hold for the count, then rack.

Deadstop BP: Same as the squats yesterday, just set the pins 2-3" off the chest and press the bar from there.

Due to the shoulder problems and the fact that I can't really see them getting better any time soon, I'm gonna have to stick to the partials like this. The only time I'm even going to attempt full-ROM work is for heavy singles.

I'm liking this extra isometric work though. Its the same idea as the stuff I was doing back in Jan/Feb of this year when my bench got so high-- except its got more structure.

WillKuenzel
07-16-2003, 07:49 AM
When you do overhead squats how far apart are your hands? Is it more of a clean type grip or a snatch grip? Have you given any thought to doing overhead db squats? Those might just work more the shoulder stabilizers though and might not be that great for your ailing shoulder though it might be something to think about.

PowerManDL
07-16-2003, 02:15 PM
Snatch-grip....generally one of my fingers is on the extreme edge of the knurling.

PowerManDL
07-17-2003, 11:54 AM
Yeeeeeeeeehaw.

DedliFtz day:

DL: 135x8, 225x6, 315x3, 365x3 (4)

Shrugs: 315x6, 405x5, 495x5, 545x5

Static Holds: 545x6s (2)

Speed Hypers: x20, 25x20

Weighed 181 solid.

Speed was rockin' on the 365 sets, even on that cursed 1st rep. A little fatiguing, since I haven't had a working volume this high on deads in awhile, but still good strength and a good explosion off the floor.

Shrugs were solid....static holds were absolutely brutal on the whole body-- I think I'm gonna use a metronome to count out the intervals since counting in my head just isn't happening with that kind of weight, and its only gonna get harder.

Finished up with speed hypers. My traps are calling my name right now, following it with a string of four-letter words like **** and ****er.

On the whole though, I don't feel fatigued. I feel energized and lively. Which means the neural potentiation effect is in full swing, and the 4th week is definitely going to have to be for unloading. All this isometric work is going to take its toll if I don't allow for restoration.

PowerManDL
07-19-2003, 01:51 PM
Speed Bench Day

Paused BP: 135x5 (2), 185x3 (3)*

Speed BP: 160 5x3

Close-grip Pulldowns: 220 4x5

Db Extensions: Incline 45x5 (3)

BB Curl: 45x10, 95x6 (2, politician), 45x10

Finished up with some cuban rotations w/ the barbell.

*My traps, still in bad sorts from yesterday, tweaked on the last set of paused benches. My neck seriously hurt during about every move I did for the rest of the workout, and all of last night. It still hurts as I'm typing this almost 24 hours later. Hopefully this'll clear up soon because it sucks.

FFeJ
07-20-2003, 05:35 PM
are you looking to level off around low 180's now since you bulked ?

PowerManDL
07-20-2003, 05:44 PM
Nah, not really. I was just trying to get rid of some excess bodyfat before I head for 200 and above.

DK
07-20-2003, 08:08 PM
You probably already said somewhere....

Can you explain how you do the paused benches?

Thanks.

Franco
07-21-2003, 02:40 AM
Originally posted by PowerManDL

Shrugs: 315x6, 405x5, 495x5, 545x5

[/B]

Are you still doing the heavy sets mixed grip?

PowerManDL
07-21-2003, 08:59 AM
DK: Drop the bar to sticking point, hold for a 2 or 3 count, then press back up.

Frankie: Nah, I'm using straps for them these days. Its all about the overload.

PowerManDL
07-21-2003, 07:47 PM
Speed Lower Body:

Deadstop Squats: 135x3, 225x2 (3)
-Done OL style this time from a bit lower, and with a close stance.

Speed Box Squats: 225 5x2
-Box at parallel.

And that was that. 225 felt a bit heavy tonight, but it was still moving pretty damn fast. I want chains!

Hips are feeling it from starting at the ATF position....not sure if I'm going to do them that way again. The first set was a bit slow off the start and I almost tipped forward, but the last two were beautiful.

Weighed 180 on the nose. About time to bulk :D

Franco
07-22-2003, 08:16 AM
Chains and bands and weight releasers, just think of all the fun that could be had with these toys:D

PowerManDL
07-22-2003, 09:50 AM
No kidding. I think the next couple of paychecks I get are going towards some of those toys :cool::cool:

PowerManDL
07-22-2003, 03:37 PM
Heavy Upper Body

Lockout Holds: 225x6s, 275x6s, 295x6s

Deadstop BP: 225x3 (3)

CG Rack Press: 205x5, x4

BB Row: 135x10, 205x5, 225x5 (3)

Db Curl: 30x8, 40x6 (2) BB: 45x15

My gunz wer pumps0rz after this i punhced sum dood in teh fase

Ahem. Stop that.

Triceps are still a weak link in the chain, as evidenced by the close-grip press being so weak. It'll work its way back up.

That damn trap pull/cramp whatever is still there, but its more a nuisance than a crippling thing now. I need a massage or something to get it to release.

PowerManDL
07-23-2003, 09:24 PM
I'm bored, so I thought I'd share a picture of me this one time I got pissed off and blew up a planet.

Big o Boy
07-23-2003, 09:31 PM
lol.

I hope I never have to see that in my lifetime... :help:

Big o Boy
07-23-2003, 09:34 PM
Oh... can I ask you how you do these?


Lockout Holds: 225x6s, 275x6s, 295x6s

And do they help any? I'm always looking for ways to improve my bench. What about those deadstop presses? Those good?

PowerManDL
07-23-2003, 09:41 PM
Basically, I set the pins in the power rack so that I can move the bar maybe 4".

I unrack the bar, lower it to the pins, release the tension for a second, then push the bar just off the pins, hold for the count, then rack the bar.

The deadstop presses totally rock.

ectx
07-23-2003, 10:34 PM
errr. mang...I found out what you were really doing...

PS - Majt's the gheyest of all.

PowerManDL
07-23-2003, 10:48 PM
You know I was gonna edit that to something about you being gay, but I found it sorta funny so I decided not to.










....for the most part.

Big o Boy
07-24-2003, 09:24 AM
How, long do you pause at the bottom on the dead-stops?

PowerManDL
07-24-2003, 11:08 AM
Its not a pause really. The bar is set at that point, and you push it from there. I generally wait about 2 seconds or so after resetting.

PowerManDL
07-24-2003, 02:42 PM
Heavy Deadlifts:

DL: 135x8, 225x6, 315x4, 385x3 (3)

Shrugs: 315x5, 405x5, 495x5, 555x5

Static Holds: 555x6s (2)

Speed Hypers: x20 (2)

Everything felt slow and stiff today. The first pulls on the sets 385 were horribly slow, but as per usual the 2nd and 3rd were fast as hell. That's one reason I've broken up the larger sets into multiple smaller sets, so I get more first pulls in...its definitely making a difference in my strength.

Shrugs, the bar was barely moving at 555. Again, I just wanted the overload. Static holds were brutal-- I think I'm about at my limit with those for now.

The hypers were the only thing that really felt good in this workout.

One thing I've learned: I *have* to squat on the speed days for this day to be effective. The squat covers parts of the ROM that my deadlift just doesn't hit; additionally, the lighter "speed" deadlifts seem to do about jack for the lift, so I'm gonna take those out totally in favor of old fashioned box squats. All the speed I need on the DL is built in these sets.

RuLess
07-24-2003, 03:15 PM
135x8 a warmup on deads?

i think i should try that

pz

PowerManDL
07-24-2003, 03:18 PM
I always start light and work my way up over a few sets. 135x8, 225x6, and 315x4 are fairly standard. After that I jump right into the work sets if I'm staying under 405, or I'll do a set of 1-3 with 385-405 if I'm going heavier.

Blood&Iron
07-24-2003, 03:20 PM
Originally posted by ectx
errr. mang...I found out what you were really doing...


I never noticed before, but you look kinda like Elton John.

PowerManDL
07-26-2003, 05:01 PM
BI, ec: Damn both of you to hell.

Speed Upper Body

Deadstop BP: 135x5, 185x3, 205x3 (2), 185x5

Bench Throws: 50x8 (3)

Power Jerks: 135x3, 155x3

Close-grip Pulldowns: 200x8, 230x5 (4)

Db Extensions: 30x8, 45x6 (3)

Weighed 183. Everything was fast today, felt really good.

Blood&Iron
07-26-2003, 09:34 PM
Originally posted by PowerManDL
BI, ec: Damn both of you to hell.

I'm an atheist.

WillKuenzel
07-26-2003, 09:49 PM
Elton John rockes!!!


:angel:

Big o Boy
07-26-2003, 10:16 PM
haha, I was the 16000th viewer of your journal...

thought I'd just add that in.

Blood&Iron
07-28-2003, 12:20 PM
Originally posted by PowerManDL
Well...just from my take on it, I'll still be getting 300g of carbs per day, which for me is plenty. Granted I tend to fiend for carbs when I train hard, but considering the sheer volume of food I'll be taking in, I don't think it'll be that bad.

The protein intake will fall between 1.5 and 2g per lb of body weight, which again isn't terribly crazy for somebody on a hard lifting schedule.

And finally, this is just an experiment....I *know* I can gain like crazy on carbs, if it comes down to it. But I want to see if this approach yields any better results. If anything, its a lot higher in EFA's than any I've done before, and due to the ratios it should promote a more stable insulin level throughout the day.

So we'll see. I'll try to start easing into it around mid-August; I can guarantee its gonna take a week or so to get back into the habit of eating that much on a regular basis.
You probably already saw this, but on the off chance you haven't ang given what you're currently doing it might be of interest:
http://forum.avantlabs.com/index.php?act=ST&f=12&t=4968&hl=cordain&#entry64824

PowerManDL
07-28-2003, 01:41 PM
BI: Excellent. That's basically the idea I was basing it on; its good to know I have *some* basis of rationality behind it.

Speed Lower Body:

Box Squats: 135x5, 225x3 (2), 275x2 (2)
-Done off a box a few inches below parallel. Not really speed work, not really strength work. We'll just call it work for rate of force development.

Speed Squats: 185x3 (4)
-Done off the same box.

Power Cleans: 135x3, 165x3 (3)
-Did a power jerk on the last rep of the last set.

Weighed about 184 today.

Relentless
07-28-2003, 02:23 PM
nice links to janis ian's site on your site, dude

just read her articles; they were (IMHO) a couple of the best anti-RIAA articles I've ever read

yours was OK, but had too much profanity

chops
07-28-2003, 03:23 PM
elton john?

:spam:

:D

IceRgrrl
07-28-2003, 03:47 PM
More :spam:

...just because :D

PowerManDL
07-28-2003, 09:30 PM
*eats :spam:*

Cal: The profanity is there for a reason. I ****ing enjoy ****ing cursing.

PowerManDL
07-29-2003, 11:16 AM
Heavy/Max Upper Body

Lockout Holds: 205x6s, 225x6s, 295x6s, 315x6s

Deadstop Press: 225x3, 255x1

CG Rack Press: 225x3

Pullups: x8, +45x5, +90x3 (assisted)

Db Curls: 30x8, 50x6

Db Row: 150x6 (2)

Weighed 184.

PowerManDL
07-31-2003, 10:43 AM
Heavy/Max DL:

DL: 135x8, 225x6, 315x4, 405x1, 435xMiss
-I'd pretty much expected this. I used a relatively high volume in the preceding weeks, which is about guaranteed to create a drop-off in maximal strength levels. The miss isn't a problem, however. It means things are going as planned.

Rack Pulls: (from the knee) 315x1, 405x1, 455x1

And that was that. Weighed 180. Its about time to start kicking the bulking diet into gear.

Ok....so I've done three weeks of "concentrated loading"....higher volume, (relatively) lower intensity. Next week I'm going to cut back big time on the volume, focus on higher reps, and generally take it easy. Then its time to start working on heavy and fast work exclusively. Maybe it'll pay off :)

carolinagirl
07-31-2003, 01:56 PM
You better start bulking. Our respective weights need to diverge sharply, and soon. Or I will be one unhappy camper. And nobody wants that.

PowerManDL
07-31-2003, 02:52 PM
Yes dear http://messenger.msn.com/Resource/emoticons/red_smile.gif

WillKuenzel
07-31-2003, 02:53 PM
*hears whip crack*

:angel:

Escape01
07-31-2003, 03:11 PM
What's up? Come by Duke and lift w/ us again.

I hear you on high-volume messing up your rhythm on heavy work. Know exactly what you mean.

Get on to the bulking. :cool: It'll be good to see your strength go up.

As far as hearing the crack of the whip...I have little advice. I usually just run the hell away. Damn girls.

Upper body workouts look pretty impressive.

And anything involving box squats is impressive. In a very painful kind of way.

Excellent, man.

PowerManDL
07-31-2003, 03:16 PM
Thank Jonathan....I'm trying to be up there again around the 14th or 15th, so we'll just have to see how the work schedule and cash flow works out.

I'm hoping the high-volume (or rather recovery from it) will help spur some new strength gains, as well as help with adding a few pounds.

Thanks for the moral support :)

PowerManDL
08-02-2003, 12:01 PM
Here's some cool tips.

Occlusion of blood flow to a muscle can stimulate hypertrophy via ion-channel signaling.

So can loaded stretching.

WillKuenzel
08-02-2003, 12:11 PM
Originally posted by PowerManDL
Here's some cool tips.

Occlusion of blood flow to a muscle can stimulate hypertrophy via ion-channel signaling.

So can loaded stretching. Would you mind sharing that with us again in a language that the simple minded person like myself could understand. :) Thanks.

PowerManDL
08-02-2003, 12:14 PM
Lack of oxygen causes a series of biochemical signals that would best be described as "anabolic."

Stretching under a load has a similar effect on the muscle cell's chemistry-- activation of ion channels that (in part) signal the growth process.

Maybe I need to go ahead and get that Master's in Exercise Physiology, so I can really confuse you ****ers. :cool::cool:

WillKuenzel
08-02-2003, 12:19 PM
Is it lack of oxygen to a certain muscle or lack of oxygen to the body period?

Stretching under load? Like when holding at the bottom end of a SLDL without touching the floor?

At least if I'm confused I'll be more apt to try harder to learn. Bring it on. :D

PowerManDL
08-02-2003, 12:22 PM
Hypoxia in the muscle.

Once the load gets heavy enough, blood flow is occluded anyway, so you're operating under lack of oxygen.

Turns out that this state actually aids in growth. More rationale for drop sets, huh?

WillKuenzel
08-02-2003, 12:26 PM
So it would make sense to do heavier drop sets with fewer reps? The "pump" tends to push blood into the muscles so would that be a bad thing?


I love drop sets, so the more support for them the better.

PowerManDL
08-02-2003, 12:44 PM
Well I'm thinking here is that its not anything revolutionary. Its just more support for certain training ideas that push massive metabolic fatigue, and codifying those methods.

For example....a heavy dropset of low reps like you noted would take a heavy load and extend the time of exposure to that load quite a bit longer than it would be normally.

Same goes for rest-pause, or for forced reps....anything that pushes the fatigue threshold with a heavy load.

Training for lack of oxygen, in and of itself, isn't so much the goal.

Think about how Dogg Crapp recommends to train...he uses rest-pause and hard stretching. I don't necessarily agree with his reasons for those methods, but the above suggests *why* it works.

So ideally, you'd want to maximize that tension-time relationship at both ends.....the heaviest load for the longest time....to get the effect.

Now, do that without providing an immense strain to the nervous system as training to concentric failure....and you've got your boy.

Pup
08-02-2003, 05:47 PM
*brainstorm*...lets say you incorporate drop sets...(high rep, heavy ass weight)...with volume shifting training based around concentric failure...(kinda like how we set up my latest routine)...now, we've established that hypoxia will allosterically inhibit blood flow due to the lack of oxygen which will provide the hemoglobin needed for red blood cell production...that being said, is it fair to say that if we get a major pump *that euphoric feeling* as opposed to just being lactic and having muscles feel like rubber bands, can we say that the work load was ineffective at creating a hypoxic environment as the determination of that environment is lack of blood flow through the capillaries to produce the "pump"...almost like a catch-22 to tell us if we are ****ing up the training?

chris mason
08-02-2003, 07:35 PM
Pup, the pump is due to a lack of blood flow. Hypoxia is a lack of oxygen getting to the tissue. Blood carries the oxygen to the tissues. A lack of fresh blood flow will cause hypoxia. Thus, a pump causes hypoxia.

You know, when you think about it, this all really goes back to what Jones and his proteges were talking about way back when. Intensity defined as a percentage of a muscle's momentary ability is the primary catalyst for muscular growth. Drop sets push the muscle harder than almost any other form of training. If in a normal 10 rep set the last 2-3 reps are what work the muscle increasingly close to its momentray ability, then the drop set takes this beyond because with each drop in a set we get 2-3 more INTENSE reps, maybe totalling 9-12 INTENSE reps in all. They advocated that the pump was indicative of future growth. They advocated training for a pump. They advocated an emphasis on the negative component of training and the eccentric contraction has been shown to cause more damage and thus greater adaptation in the form of growth.

Interesting, no?

PowerManDL
08-03-2003, 12:47 PM
Yup, its definitely nice to learn what's going on "under the hood" so we can reconcile all the training methods out there that *work.*

While it may seem there's a big disparity between what the Jones/Mentzer camp was saying, and what everyone else was saying, that apparently wasn't the case. Turns out everybody just had a piece of the puzzle.

Which just goes back to what I've said forever-- it *all* works. Its just a matter of using it at the right time.

Pup
08-03-2003, 01:47 PM
Thnx for the clarification chris...i must of misunderstood what matt said, i was aware of what hypoxia was, but i actually didn't know that the pump was lack of blood flow :)

PowerManDL
08-03-2003, 03:53 PM
This is an unloading week, with no real goals or quotas, so I present:

Pullup Day!

Pullups: Neutral: x10, +45x5, +80x3, +90x2 (2)
Underhand: x8, +90x2
Overhand: x5 (2)

Calf Raises: 360x15, 500x15 (2)
-Did an explosive-bouncy thing on the last set, so its not exactly 15 reps per se.

Hammer Curls: 50x5 (3)

Weighed 183.

Took a cue from Pavel's stuff on the pullups, and I have to say I'm a believer. Bringing my grip way in and using different degrees of pronation makes one hell of a difference. And I like what it does for the grip as well.

PowerManDL
08-04-2003, 05:05 PM
Squats: (OL-ATF) 135x6, 225x3, 275x3, 225x5

Reverse Hypers: 90x12 (2)

Weighed 185.

Quartersquatter was at work next to me, doing his knee-bends with WAY too much weight and a homo-erotic spot.

Oh, if anybody's got any form questions, have a look at this link (http://www.bootydown.com/freaks) and check out the videos there, especially all you jokers that *think* you know what a JM Press is and can do it for 200+ lbs.

chris mason
08-04-2003, 06:51 PM
Hey, I saw the video and I guarantee this joker can JM press 200+:D .

PowerManDL
08-04-2003, 08:15 PM
Wasn't talking about you, mang ;)

But I have seen a lot of outrageous numbers from a few people on that lift, though. Just wanted to clarify that its not as easy as it might seem at first.

PowerManDL
08-05-2003, 06:11 PM
OH Press: 95x5, 115x4, 125x3, 135x3, 145x1

Jerk: 155x3, 165x2, 175x1

Dips: x10, +90x5, +125x2

Finished up the summer semester today. Meaning I get a cool 2 weeks off before I start the 15-hour fiasco of the Fall. Yay!

PowerManDL
08-06-2003, 01:16 PM
I think I'm pretty much done for this week, lifting-wise. I might go do some trap/grip work and maybe some interval OL work later in the week just to round things out.

Otherwise, its time to pound the calories and rest. Monday starts the cycle for the 500 dead and *maybe* back to a decent bench.

Escape01
08-07-2003, 12:37 AM
Otherwise, its time to pound the calories and rest. Monday starts the cycle for the 500 dead and *maybe* back to a decent bench.


Yeah, now that sounds like fun. What's with this "maybe" deal? You will kick ass.

PowerManDL
08-07-2003, 03:50 PM
Gracias. The dead I'm not worried about. The bench, on the other hand....the rotators are feeling a bit better, but they're still creeping me out. So I may have to hold off on peaking the bench for awhile yet.

Did a little conditioning work today, nothing major:

Power Snatch Intervals: 95x5 (3), 115x3 (2), 125x2, 115x5, 95x10
-Tried to keep the rest intervals fairly brief, but not sure how well I succeeded :) I was sweating like a muhfukka when I got done though; higher reps are definitely the angle with these.

Cable Rotations: 20x8, 15x8, x10
-A little sumpin' for the rotators.

Face Pulls: 50x10, 70x10, 90x8, x10
-A little more for the rotators.

Then did 20 minutes on the bike, nothing too hard, but got a little lactic acid going on in the quads, a little rise in the heart rate, which is all I'm after anyway.

Big o Boy
08-07-2003, 03:58 PM
What are "face Rotations" and do they help the rotators better than just regular cable rotations or DB rotations?

PowerManDL
08-07-2003, 10:57 PM
Face pulls....that's where you set the pulley up and use the rope attachment to pull towards your face.

You can see it better on www.elitefts.com under the exercise descriptions.

Big o Boy
08-08-2003, 10:45 PM
Thanks, and btw... I love that ninja site. Had me laughing for hours. lol

PowerManDL
08-10-2003, 08:23 PM
Sleepy today.

But ready to kick back in to full swing starting tomorrow.

PowerManDL
08-11-2003, 07:43 PM
Speed Lower Body:

Box Squats: 135x8, 185x5 (low), 205x5 (2, parallel), 225x5 (2, parallel)
-I was wanting to squat at the knees, almost like I was trying to do an ATF squat, until I caught it on the second set with 205. The hammies really felt it on the last two sets.

ATF Squats: 225x3, 265x2
-Nice, smooth reps.

Abs: Leg Raises: x5, superset w/ Knee Raises: x8 (2 supersets)

Weighed 184.

I was really trying to emphasize the hip explosion on the speed squats. It really felt good, emulating what I need to do in the deadlift. The hammies took a nice beating. The ATF's finished the hip structure off.

And then I drank protein and rested.

carolinagirl
08-11-2003, 08:28 PM
And posted.

PowerManDL
08-12-2003, 02:20 PM
Yes, that I did.

Now that I have gorged myself, I'm going to go do bench press. And stuff.

ElPietro
08-12-2003, 02:27 PM
:cool::cool:

PowerManDL
08-12-2003, 03:42 PM
El Pietro: Haha bro, that was pretty funny bro. Seriously bro.


Heavy Upper Body:

Rack Lockouts: 225x5, 315x3

1/2 Rack Press: 205x5 (3)

Pullups: Overhand: x8, +45x5 Underhand: +45x5 (2) Single-arm: Negative x3/3

JM Press: 95x6, 105x6 (2)

Face Pulls: 90x8, 100x8 (2)

Weighed 185.

PowerManDL
08-13-2003, 12:53 PM
So now I've got to schedule a time to take the GRE, and get my m4d h4x0r5 5|<i115 in order to take that here in the next few months.

Then if I can find three professional academics to write me letters of recommendation, I might just get into grad school.

Isaac Wilkins
08-13-2003, 01:37 PM
I heard that it's pretty fun and cool to get a Master's in Exercise Physiology. ;)

Hit me up on IM if you want to talk about that field, bro. I'd recommend you get on your app and join the brotherhood. You've got more knowledge than 98% of the applicants.

carolinagirl
08-13-2003, 02:42 PM
You people stop calling each other 'bro'.

aka23
08-13-2003, 03:19 PM
Originally posted by PowerManDL
So now I've got to schedule a time to take the GRE, and get my m4d h4x0r5 5|<i115 in order to take that here in the next few months.

Then if I can find three professional academics to write me letters of recommendation, I might just get into grad school.

If your college has a decent grad program, you might want to see if they have special programs or admissions standards for local students. My college had a "coterm" program in which students could simultaneously work towards a bachelors and masters degree. They probably had easier admission standards for local undregrads, and the application process was easier. Students only needed to fill out a few forms, send in a GRE, and send in two recommendations from professors. Academic records were shared, and some of the undergraduate courses could be used towards the graduate degree.

I did two MS degrees using this program. I used the same GRE and recommendations for both applications. I asked the professors to send my recommendations to the Career & Counceling Office, so I was able to use those same recommendations when applying for a job.

I found that practice test software on the computer and vocabulary flash cards were helpful when preparing for the GRE. Good luck.

PowerManDL
08-13-2003, 04:00 PM
B: Working on it as I type :D

Heath: haha bro, that's pretty funny bro. Seriously bro.

aka: I would, but my school doesn't have the program I want. UNC has one of the best exercise physiology programs in the country. Lofty goal, for sure, but I'm also completely confident that I can handle it. Since I'm pretty much planning to relocate to that area when I graduate in May, it'd be a good fit all the way around.

The process isn't going to be that painful, though. Really all I need is the GRE scores, my transcript, and three academic recommendations, which I can get easily. So here's to hoping :D

PowerManDL
08-14-2003, 05:11 PM
Special Strength Mesocycle, Week 1 (Average)

Thursday August 14

Heavy Lower Body

Deadlifts: (target weights: 365-390)
135x8, 225x5, 315x3, 365x5, 385x5
-Wide sumo stance, slightly narrower for 385. I watched Crain's pull of 660 a lot and got a few things from his technique, so I added those in today. Seemed to help, something did, since these deadlift sets felt *fast*

Shrugs: 315x5, 405x5, 495x5 (+)

Static Hold: 495x8s (+), 315x8s Overhand

Speed Hypers: x20 (2)
-Good speed here.

RPE: (1-5) Got a 2.5 here. Not too heavy, almost too light.

Time: 4:30pm

Weight: 186 (out)

Diet: Decent.

Ergogenic Aids: 1 cup green tea
1 ECA
5g creatine
Protein drink before/during workout

Comments: Felt a little fatigued. There was some light alcohol consumption last night, and I went to bed late. ECA and green tea helped out here.

PowerManDL
08-15-2003, 05:15 PM
Special Strength Cycle, Week 1 (Average)

Friday August 15

Speed Upper Body

Speed BP: (target weights: 135-160 )
135x8 (warmup), 135x5 (2), 155x5 (2), 135x5

Pullups: Neutral Grip: x5, +45x5 (2)

JM Press: 95x6, 105x6

Face Pulls: 100x10, 110x10

RPE: (1-5) 2
Not strenuous at all.

Time: 4:30PM

Weight: 185

Diet: Good.

Ergogenic Aids:
1 ECA
1 cup green tea
5g creatine
Protein drink pre/during

Comments:
Rotators feel a lot better during full-ROM benching; either due to the week off or to the face pulls

PowerManDL
08-18-2003, 04:31 PM
Speed-Strength Cycle, Week 2 (Heavy)

Monday August 18

Speed Lower Body

Force Squats: (target weights: 255-275)
135x5, 205x3, 225x3, 255x5 (2)
-Sets at 225 and higher were done off a low box

Power Clean: 135x3, 170x3 (2)
-75%

RPE: (1-5) 3
-Moderately difficult

Time: 4 PM

Weight: 186 Out

Diet: Decent

Ergogenic Aids:
1 cup green tea
5g creatine

Comments:
Woke up late as hell today, after being up till 3am. Drank a bit over the weekend, but not too much.

Budiak
08-18-2003, 10:22 PM
WTF is the JM press? I've gone to a bunch of sites, looked around, couldnt peep it.




Drank like a fish.

Grampy bone and such....just answer the ****ing question, alright?

PowerManDL
08-18-2003, 10:35 PM
In other words, you forgot the obvious EliteFTS here (http://asp.elitefts.com/qa/default.asp?qid=13323&tid=51)?

The best way to see, and I do them identically, is to watch this (http://bootydown.com/freaks/images/jmpress.rm) from Freaks 'O Nature.

Budiak
08-18-2003, 11:11 PM
For some reason I couldnt find it at Elitefts.

I wonder if I could make my car stop by shooting a fire extinguisher forward while driving.


Hmmm...

PowerManDL
08-18-2003, 11:27 PM
It's better than paying for brakes.

PowerManDL
08-19-2003, 03:56 PM
Special Strength Cycle, Week 2 (Heavy)

Tuesday August 19

Heavy Upper Day

Rack Lockouts: 205x5, 225x5, 275x3, 335x2

Rack Press: (target weights: 225-240)
205x5, 225x5, 240x3

Pullups: Underhand: x8, +45x5, +70x3 Overhand: +70x3

JM Press: 95x6, 115x6 (2)

Face Pulls: 110x10, 120x10 (2)

RPE: (1-5) 4

Time: 4 PM

Weight: 186-187

Diet: Good.

Ergogenic Aids:
1 ECA pre
Protein shake pre/during/post
1 cup green tea post

Comments:
Woke up late again....school starts tomorrow, so I'm probably going to be sluggish the next few days. Need to keep diet on point.

PowerManDL
08-21-2003, 10:48 AM
Special Strength Cycle, Week 2 (Heavy)

Thursday August 21

Heavy Lower Day

DL: (target weights: 425-440)
135x8, 225x5, 315x4, 405x2, 455xBudge
-I got greedy :( 455 was on the way up, but it stalled just off the floor.

Shrugs: 405x5, 495x5, 545x5

Holds: 545x6s, 495x8s
-Tried a new technique here...."wobbling" the bar a bit while holding it with the 495 set. Emulates the dynamic stress on the bar when pulling it.

Speed Hypers: 25x20
-Good acceleration here...really hit the posterior chain.

RPE: (1-5) 5

Time: 9 AM

Weight: 185 out

Diet: Good.

Ergogenic Aids:
1 ECA pre
Protein shake pre/during/post
1 cup green tea pre
5g creatine

Comments:
I need to pay attention to the %'s. They're there for a reason. Also, this was an early workout, after a shift in my sleeping pattern. Not sure how much that affeted things.

Big o Boy
08-21-2003, 10:56 AM
That's some powerful lifts there... Your name suits you well. ;)

carolinagirl
08-21-2003, 03:46 PM
You'll get 500 while you're here.



I don't care if I do get kicked out.

PowerManDL
08-21-2003, 05:20 PM
Maybe. But now I'm all psyched out and **** :(

rookiebldr
08-21-2003, 05:51 PM
Morning workouts suck. That is all.

PowerManDL
08-21-2003, 05:58 PM
Did a little research on the ol' dead....seems like my plan on paper isn't exactly what I ended up doing:



Week 1: Squat - 5x5 Speed DL - 355x5, 365x5 (2)
Week 2: Squat - None DL - 365x3, 415x5 (PR)
Week 3: Squat - None DL - None
Week 4: Squat - 5x5 Speed DL - 375x5, 385x5
Week 5: Squat - Lgt/Med DL - 385x3, 435x5 (PR)
Week 6: Squat - 8x2 @ 60% DL - None
Week 7: Squat - None DL - 405x3, 455x3 (PR)


Looks like, intentionally or otherwise, I was revolving around three-week cycles on the dead over the 7 weeks building up to the PR w/ 455, a medium week, a heavy week, and an off week.

The squat work looks pretty variable, except that I didn't do any on 2/3's of the three PR weeks. The one week I did used moderately heavy weights, an unload week, followed by another PR.

I need to work up some %'s on this and see where I'm standing.

rookiebldr
08-21-2003, 10:54 PM
Is that 7 weeks with 3 pr's and an increase of over 40lbs? Damn, it sure seems to works!!!

PowerManDL
08-21-2003, 11:12 PM
LOL when I look at it that way I don't feel so bad.

I think what the plan is for now is medium-heavy-box squat on the deadlift days, and 5x5, 2x5, 8x2 on the corresponding squat days.

Instead of taking "off" where I took off, I want to rotate in some high box squats and see what happens.

Franjipani
08-23-2003, 12:05 AM
Hey there cheeky buggar numero uno:hello:

Nice strength there hon.....ohhh & I'm digging the new journal format ya got goin on :D.

I've been going through my pics and have framed the one of you & I that heath took in Birmingham at the lake... I love that one !!!

PowerManDL
08-23-2003, 11:49 AM
Well I'll be damned. I thought you'd fell off the face of the Earth, missy!

Was it the one where I was biting your boobie?

Scott S
08-23-2003, 11:56 AM
Did I hear "boobie"?

:D

Big o Boy
08-23-2003, 01:55 PM
If you were going to max out on your dead... say go for 500 lbs for a new PB, what would you warm up with and how many sets/reps would you do? I'm just curious because I'm new to deadlifts and I don't usually do them, but now I've added them in on my back day and I want to reach at least 405 here pretty soon.

PowerManDL
08-23-2003, 06:22 PM
If I were going for 500:

135x8-10, 225x5-6, 315x3-4, 405x1-2, maybe 455x1, then 500.

pruneman
08-23-2003, 08:09 PM
I think that I should at least offer a little :spam: in this journal. After all, you are another Pman.

Big o Boy
08-23-2003, 11:44 PM
So it's better to build up your weight, and not just do like 135x5, then slap 500 on there? I just wondered because your back might tire out of doing all those warmup sets.

PowerManDL
08-24-2003, 11:46 AM
It takes me a few sets to build up steam on the dead or squat; as long as the reps are low, just enough to get a feel for the weight, they aren't fatiguing, and help out a *lot*

And there's no way in hell I'd go from one plate to five in one jump. That's just asking to either miss the lift or get hurt.

Big o Boy
08-24-2003, 03:03 PM
Ok... that's what I thought you'd say. I was just curious because I can max on bench better if I do like one warmup set like 135x10, then try to hit a 1RM.

Thanks. :)

PowerManDL
08-25-2003, 10:48 AM
Special Strenth Cycle, Week 3 (Average)

Monday August 25

Speed Lower Day

Speed Squats: (target weights: 185-205)
135x8, Low Box: 185x2 (4), 205x2 (2), 185x2 (2)

Reverse Hypers: 90x15

RPE: (1-5) 3

Time: 10 AM

Weight: 187 In

Diet: Good so far

Ergogenic Aids:
NA

Comments:
Speed was rockin' off the box, even for an AM workout.

galileo
08-25-2003, 03:48 PM
I think you lost me.

PowerManDL
08-25-2003, 09:34 PM
I'm almost certain of it.

Franjipani
08-25-2003, 11:13 PM
Originally posted by PowerManDL
Was it the one where I was biting your boobie?

Nope, the other one:D.

Was reminiscing about the City Stages... and all that keeps goin through my mind is "hey, hey Frannie......." *lol* :p ;)

PowerManDL
08-26-2003, 08:15 AM
That goofy bastard was supposed to come up this weekend, but we haven't heard a peep from him. He'll probably show up at 10pm Friday night without a call, like usual.

Be careful though, word is he's planning a trip to Oz next summer ;)

PowerManDL
08-26-2003, 08:01 PM
Special Strenth Cycle, Week 3 (Average)

Tuesday August 26

Heavy Upper Day

Rack Lockouts:
225x5, 275x3, 335x2
-Dang. These are still irritating my wrist, even with the wrap tighter. I also need to work on my setup. Nice to feel the weight in my hands though.

Rack Press: 205x5 (full ROM), 225x5 (CG, 1/2 ROM)

Pullups: Underhand: x5, +45x5, +80x3 Overhand: x5, +80x3

JM Press: 95x6, 115x6, 120x6

Face Pulls: 110x10, 120x10 (2)

RPE: (1-5) 4

Time: 7 PM

Weight: 186ish Out

Diet: Good so far, but a little low

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g creatine
Some fish oil
Pre/post protein shake

Comments:
Meh. My pressing strength is teh suck.

shansen008
08-26-2003, 09:50 PM
Sigh.....youre lookin pretty strong to me. I only wish i could do the pullups youre doing, i think im comin up on ya in the press though....but im makin beginner gains. ;)

Big o Boy
08-26-2003, 10:29 PM
Originally posted by PowerManDL
Pullups: Underhand: x5, +45x5, +80x3 Overhand: x5, +80x3

Holy crap.. that's some awesome pullups...:eek:

PowerManDL
08-27-2003, 10:31 AM
shansen: I'm coming off a few months of rotator-cuff problems. Those numbers are by no means PR's; I'm trying to get my poor shoulder complex in good enough shape to handle my old numbers :(

BoB: You should have seen those numbers before I gained 30 lbs. +80 was a joke then; I was working with over 2 plates most of the tme.

shansen008
08-27-2003, 11:57 AM
What wrong with your rotator? Im asking because i have a real sensitive right shoulder and i think its my rotator as well. If i overdo it and strainit i can barely lift my arm =/, let alone weights.

EDIT: I was by no means trying to put myself on your level, im probably the weakest guy on this board at this point hehe.

Scott S
08-27-2003, 02:12 PM
Any reason you are doing the underhanded pullups first? When I'm doing both I always do the overhanded ones first.

PowerManDL
08-27-2003, 10:00 PM
Originally posted by shansen008
What wrong with your rotator? Im asking because i have a real sensitive right shoulder and i think its my rotator as well. If i overdo it and strainit i can barely lift my arm =/, let alone weights.

Its a chronic issue I've had with both of them for about as long as I've been lifting. Its not an injury, per se, but rather one of those things that could become a real injury if I don't take care of it.

I've got full mobility in both of them, except for a few issues with a sharp internal rotation. I can't do upright rows, either. Benching heavy only bothers them when my elbows drift out.

Likely it has a lot to do with neglecting external rotator work, and on this particular flare-up, in trying to combine snatches with heavy benching.

Scott: Hell if I know. I just do them that way.

Big o Boy
08-27-2003, 10:30 PM
I wish I could have that pullup strength of yours... That must contribute to your powerful deadlift strength right? Like, you think that makes a big difference in the weight you can lift? Because my pullup strength is "horrible" to say the least, leaving me with a pathetic deadlift. Do you think this contributes to it?

Scott S
08-28-2003, 12:21 PM
Gotcha.

I think most other people do the underhand ones later because there's more left in their biceps after the overhanded ones. Just checking to see if you had some super-scientific reason. :D

PowerManDL
08-28-2003, 04:19 PM
Originally posted by Big o Boy
I wish I could have that pullup strength of yours... That must contribute to your powerful deadlift strength right? Like, you think that makes a big difference in the weight you can lift? Because my pullup strength is "horrible" to say the least, leaving me with a pathetic deadlift. Do you think this contributes to it?

Not sure really. Lats don't really play any role in the dead, except possibly a stabilizing role towards the top. Other than that, they don't do anything for the dead.

Its more a function of traps and erectors as far as the back goes.

PowerManDL
08-28-2003, 08:25 PM
Special Strenth Cycle, Week 3 (Average)

Thursday August 28

Heavy Lower Day

Front Squats: 135x5, 205x3

High Box Squats: 205x3, 225x3, 275x3, 315x3, 365x2, 385x1
Full ROM w/ Wraps: 315x3
-Didn't push the wrapped set, but the triple was solid and well below IPF-legal. The box was about 1", 1.5" above my true parallel, and I've lost no strength at all. Bad part is I haven't gained any either. But I'll fix that.

Power Cleans: 135x3 (hang), 185x3 (2)
-Lil sluggish here on the first set, warmed up some on the second but still slower than I like.

RPE: (1-5) 4

Time: 8 PM

Weight: 188ish Out

Diet: Good so far.

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g creatine
Some fish oil

Comments:
No. I refuse to comment.

PowerManDL
08-29-2003, 04:10 PM
Special Strenth Cycle, Week 3 (Average)

Friday August 29

Speed Upper Day

Speed BP: 135x8, 155x3 (6), 205x1, 225x1
-rotators were still giving me grief on the heavier sets, but they're getting better.

Jerks: 135x5, 155x2, 165x1
-Wrists were acting up a bit

Pullups: Neutral: x5, +45x5, +80x4

BB Row: 135x8, 225x6

JM Press: 115x6, 125x6

Rope Pushdown: single-arm, alternating sets: 45x10 (3 per side, no rest)

Face Pulls: 110x10, 120x10 (2)

Db Curls: alternating sets: 35x8 (2 per side, no rest)

RPE: (1-5) 4

Time: 3 PM

Weight: 186ish In

Diet: Good so far.

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g creatine
Some fish oil

Comments:
Threw in a little of that fatigue-accumulation work I've been on to lately, specifically in the rope pushdowns and db curls. Got a hell of a pump to be sure....only time will tell if its actually going to do what I think it will.

DK
08-30-2003, 12:15 PM
What type of routine are you doing right now?

Scott S
08-30-2003, 10:18 PM
Just out of curiosity, what *do* you expect your lactate-accumulation work to do? Or are you too proud to admit that you're after hypertrophy after all? ;)

PowerManDL
08-31-2003, 10:43 AM
DK: At the moment, I'm winding down a heavy deadlift phase. That's about to take a back seat; I've got the urge to add some size, and I've got a new program I want to try out. So I'm going to start that up in a week.

Scott: Hypertrophy, pure and simple. And no, I've always been about it to some degree. Just not the primary goal. :)

PowerManDL
08-31-2003, 06:32 PM
Special Strenth Cycle, Week 4 (Average)

Sunday August 31

Speed Lower Day

Speed Squats: Low Box (3 risers + 1 step) SSB: Chains x5, 95+Chains x5, 135+Chains x5, 185+Chains x2 (5), 135+Chains x2 (4)

GHR: 5x5

RPE: (1-5) 3

Time: 4 30 PM

Weight: 186 In

Diet: Good so far

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine

Comments:
Actually wasn't sure about this one, but I'm glad I did it. I walked over to the power cage to find one of our big PLer's setting up to do speed squats, so I asked if I could join the rotation. He was working with three others of varying strength anyway, so they let me work in.

First time working with either a SSB or chains, and I have to say I really, really liked the feel of both. I got some compliments on my squat form, which was also nice :)

And, assuming my schedule permits, I've got a standing invite to join them at 4 30 every Sunday...so this could be fun.

Pup
08-31-2003, 08:07 PM
YBW and i squat sundays...imo its a good day to train legs *everyone write this down*...and on the seventh day, god saw that his creation was good, he looked at man and said, on the seventh day you will squat...that is all

PowerManDL
09-01-2003, 12:12 PM
I agree. It also lets you take off Monday, the dreaded "Night of the Curl Jockey"

YoBrickWall
09-01-2003, 03:31 PM
yo pup- after squat's let ther be rest

AMEN


YBW

Pup
09-01-2003, 06:42 PM
Matt...don't say that too loud, curl jockeys like YBW might get offended.

YBW...there is no rest for the wicked.

Big o Boy
09-01-2003, 07:53 PM
LOL @ Pup... I had to add that in my sig. Thanks. :D

btw, how do the chains work?

YoBrickWall
09-01-2003, 08:54 PM
yo poweman- doesnt offend me a bit.

yo pup- and because you are ugly, you get to rest?

YBW

PowerManDL
09-01-2003, 09:25 PM
LOL

If that were true I'd never lift at all :cool::cool:

BoB: the chains are a way of adding resistance to parts of the ROM, specifically the top. Basically they change the force curve of the exercise, and force you to accelerate the weight. Excellent for developing speed.

PowerManDL
09-02-2003, 06:46 PM
Special Strenth Cycle, Week 4 (Average)

Tuesday September 2

Heavy Upper Day

BB Row: 135x8, 205x6, 225x6 (2), x8

Dips: x10, +45x6, +90x6

Pullups: Over: x5, Under: +45x5/Over: +45x5/Under: x5/Over: x5

Db Flyes: 40x12 (3) Short Rests

Rope Pressdowns: 50x10 (3), Alternating, No Rests

Cable Curls: 40x10 (3), Alternating, No Rests

RPE: (1-5) 4.5

Time: 6 30 PM

Weight: 187 Out

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine

Comments:
Ouch. Hypertrophy is painful. I'm breathing lactate out my mouth right now :(

Big o Boy
09-02-2003, 11:15 PM
Nice rowing and dipping. And the Pullups :thumbup: as always.

PowerManDL
09-07-2003, 09:40 PM
Ick. I got page 3 dust all over this thing.

Anyway, I just got back home a bit ago.

I did a bit of a workout Saturday, but nothing too taxing. I spent a lot of the time strength coaching, which I find I enjoy quite a bit :)

What I did...the things I remember were a 225x3 bench, which was nice since I had almost no shoulder discomfort there...it went up smooth and fast. I think +80x3 on pullups, 6 plates x12 on the bi-angular row, +90x5 or 6 on dips, with a failed +135.

I might have done some other stuff, but I doubt it.

shansen008
09-07-2003, 11:27 PM
Nice, i think im just gonna bite the bullet, swallow my pride and do some negative hangs so i can start doing pullups on my own. This pulldown stuff is for the birds. Oddly enough my triceps have increased enough on the dip machine to wear im doing dips on my own now. But the lats just arent being taxed enough on the pulldown chins though i think.

PowerManDL
09-09-2003, 08:54 PM
Hypertrophy Cycle, Week 1

Tuesday September 9

Upper Day

Dips: x8, +45x6, +100x5

Pullups: Over: x5, +45x5, +90x1.5 Under: +90x1.5

HS BP: 90x8 (2), x5, Short Rests

Face Pulls: 120x10 (3), Short Rests

JM Press: 95x10 (3), Short Rests

RPE: (1-5) 4.5

Time: 9 PM

Weight: 187.5 Out

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
This is my first run through my test program, focusing on hypertrophy. The upper body work has been going good so far, but I've yet to test the lower body work (frankly I'm scared too; the stuff I have lined up calls for deads, ATF squats, and leg press stripsets on the same day :help: )

Stuff That Pissed Me Off:
So I stop to get some gas when I got out of class this afternoon, around 4 45. There card-readers were all broken, so a big line formed while the lady was on the phone trying to get it fixed. After about ten minutes, I'd had enough so I walked up to the girl, gave her my card, and told her to write down the info so she could run it later.
No sooner do I go outside, get in my car, and start to leave the parking lot than the guy in front of me, some skinny bastard that looked to be in his early 50's, greying, was walking out and I hear him say "Wait your turn next time." This, needless to say, pissed me off, so I congenially instructed him to go **** himself while I flipped him off. If he hadn't been such a bitch he'd have done it himself instead of standing there like a tard scratching his ass.
Well this drama was just enough to put me right on time for 5pm rush hour, and no sooner do I cut on the traffic report I hear that the southbound side of I65, which is my only way home, has had all but one lane closed due to some dip**** having a wreck and all the other dip****s being unable remember how to merge and how to find the ****ing gas pedal upon one of their cohorts being out of commission.
So I figure I'll take the side road to cut around this. Apparently, so did every other asshole. After about 10 minutes of that (its now 5 30) and the fun "how long till your blood pressure reaches lethal" game, I said to hell with that and stopped in a restaurant to eat dinner. It was a big, juicy-ass cheeseburger with cheese fries and a coke, and I don't give a ****. It was good and it kept me sane.

fuzz
09-09-2003, 09:13 PM
Matt what kind of cycle do you have lined up for hypertrophy? I'd be interested in seeing the plan and the hearing the reasoning behind it.

PowerManDL
09-09-2003, 10:31 PM
Yeah, might as well.

Its a hint of inspiration from HST (mainly in terms of frequency and load increments), as well as some stuff from Supertraining about the optimal loads to induce hypertrophy (which coincidentally happens to be "moderate loads using a gradual rate of increase")

Now, Mel happened to be really vague about "moderate loads" but I took that to be in the 65-85% range, which most would consider "moderate." Gradual rate of increase I took to mean 5-10 lbs every 2-4 workouts; YMMV. Ok, that gives you a nice increase in the "tension" factor, an increase in contractile filaments.

There's two components to maximizing workload, however. Tension, and then there's time/duration. Following that line of thought, one would want to maximize the "fatigue" component. In other words, you'd want to hit workload from the other end of the curve....fatigue via time (wrt tension). So I hit on the idea of the various "intensity" techniques-- drop sets, compound/giant sets, short rest intervals, rest-pause...all that Weider-esque stuff.

Interestingly, this high-volume stuff responds best to a rapid increase in loading. It tends to work the support mechanisms (sarcoplasm and mitochondria) more than the contractile components, which is a Good Thing™.

So that's the basics....we get "tension" sets, working ideally in the 3-8 rep range, and "fatigue" sets, where the rep range is largely irrelevent, with duration, rate of work, and fatigue are key.

The overall periodization of these I'm not entirely sure of; all I know right now is that I'm looking at 4-week "mini-waves" imposed over a longer 8 or even 12-week timetable. There needs to be some short-term peaking in there (read failure) for the tension work, which is probably when the exercise rotation will be focused.

What I've been considering is using the same load for 2-3 sessions, increasing gradually 5-10 lbs (depending on the exercise and working capability) over a 4-8 week interval to a new RM; the fatigue work can really just go by feel.

fuzz
09-09-2003, 10:38 PM
I think I'll respond more in depth tomorrow when I can think better...

but have you thought of just trying a straight HST cycle? Do you see major flaws in the program?

chops
09-09-2003, 10:38 PM
Originally posted by PowerManDL

so I congenially instructed him to go **** himself while I flipped him off. [/B]

the next time i am about to lose my temper, i will recall this post to keep my myself in check. a model of restraint, LOL.

PowerManDL
09-09-2003, 10:52 PM
Originally posted by fuzz
but have you thought of just trying a straight HST cycle? Do you see major flaws in the program?

Been there, done that.

The major flaws:

1) I don't like high reps. In fact, I don't think the 15 rep phase actually does anything worthwhile for my goals.

2) It basically ignores strength until the 5's. With this approach, I can focus more directly on developing strength during the entire cycle, instead of just two weeks. I can even throw in some direct speed work if I want.

3) I don't like full body. For a variety of reasons.

4) I'd prefer to concurrently train multiple pathways of growth as opposed to one at a time.

5) Related to #3, I prefer to give more attention to parts than full body allows.

Chops: I'm very mild-mannered. Really.

YoBrickWall
09-11-2003, 05:33 PM
yo powerman- when pup moves yo way yo gonna have to teach him manners. i dont think he's house broken yet ether.

YBW

PowerManDL
09-11-2003, 07:18 PM
YBW: That could present a problem. But that's what the backyard's for :D

Hypertrophy Cycle, Week 1

Thursday September 11

Deadlift Day

DL: 135x8, 225x5, 315x3, 405x3, 425x0.5, xMiss
-I literally lost my balance on the way up w/ 425, which sucks because I'd have had a couple reps easy. I tried it again just to see, but the Miss Rule still applied :(

On another note, I'm still royally pissed at this exercise. After hitting a triple with 455, there's no reason for me to be missing lifts this light.

Shrugs: 405x6, 495x5

Cleans: 135x3, 155x3, 185x3, 205x3

GHR: x5 (2), x8, x5

RPE: (1-5) 4

Time: 7 PM

Weight: 188 In

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
I'm pissed at the deadlift. :mad:

YoBrickWall
09-11-2003, 08:11 PM
yo powerman- awesome job on the shrugs

YBW

Franjipani
09-11-2003, 11:02 PM
Originally posted by PowerManDL
Chops: I'm very mild-mannered. Really.

Right you are sunshine...;)

Speaking of which....i'm off to the beach:cool:

PowerManDL
09-12-2003, 04:05 PM
Hypertrophy Cycle, Week 1

Friday September 12

Upper Body Day

BP: 135x8, 185x3, 205x3, 225x1, 235x1, 135x6 (paused, sticking point)

BB Row: 135x8, 205x6, 225x6, 245x6

OH Press: 95x6, 135x4.5

Pullups: +45x5 Under, +45x4 Over, +45x4 Under, x5 Over, x5 Under

Rope Pushdowns: 45x10 - 50x10 (2) Alternating No Rests

Db Flyes: 40x10 - 45x10 (2) Short Rests

Lateral Raises: 25x6 (2) Alternating No Rests

RPE: (1-5) 4

Time: 3 PM

Weight: 188.5 Out

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
Maybe it causes hypertrophy, maybe not...but either way, it knocks the wind out of me, pumps me up, and makes me hungry as hell.

PowerManDL
09-15-2003, 04:12 PM
Hypertrophy Cycle, Week 2

Monday September 15

Lower Body Day

DL: 135x8, 225x6, 315x10, 335x8

Squat: OL: 135x5, 225x5

RPE: (1-5) 4

Time: 3 PM

Weight: 187 Out

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
Beginning a cycle of 8's (8-10's really) for the BP and DL today.

Isaac Wilkins
09-15-2003, 04:14 PM
8's and 10's make Baby Jesus cry.

You and your silly high rep hypertrophy. You should be like me and grow well in the 4-6 range.

:cool:

PowerManDL
09-15-2003, 04:16 PM
Bah. Its not so much for growth directly (though it'll work) as much as it is a foundation for the forthcoming heavy stuff.

:cool::cool:

Isaac Wilkins
09-15-2003, 04:18 PM
Originally posted by PowerManDL
Bah. Its not so much for growth directly (though it'll work) as much as it is a foundation for the forthcoming heavy stuff.

:cool::cool:

tuttut

Don't try to get all slippery on this one, you'll excite EC.

rookiebldr
09-15-2003, 04:28 PM
Your Friday had a lot more volume then today. Is that part of the routine as well to vary the volume throughout the week?

PowerManDL
09-15-2003, 04:57 PM
Borris, be careful. He might start posting in here, and I don't have .50 cents an hour to pay him.

Rookie, that's mainly due to the fact of trying to get everything fatigued. There's a lot more to exhaust in the upper body than the lower.

carolinagirl
09-15-2003, 06:00 PM
:hump:

Budiak
09-15-2003, 06:08 PM
EC gets excited whenever a school bus drives bye. You're ****ed.

PowerManDL
09-15-2003, 06:16 PM
Originally posted by carolinagirl
:hump:

http://messenger.msn.com/Resource/emoticons/red_smile.gif

PowerManDL
09-16-2003, 08:37 PM
Hypertrophy Cycle, Week 2

Tuesday September 16

Upper Body Day

Pullups: Neutral: x8, +45x6, +90x3, x2

BP: 135x6 (2), 185x8

Cable Row: 150x10 (3), Rest, 190x8, x6, Short Rests

JM Press: 95x6, 115x6

Cable Curls: 40x8 (3) Alternating No Rests

RPE: (1-5) 4

Time: 8 PM

Weight: 189 Out

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
I look bigger and feel less smaller.

fuzz
09-16-2003, 09:45 PM
I take it you are doing 2 lower and 2 upper body days a week?

PowerManDL
09-16-2003, 09:47 PM
Yes.

PowerManDL
09-18-2003, 06:21 PM
Hypertrophy Cycle, Week 2

Thursday September 18

Lower Body Day

DL: 135x8, 225x6, 315x5, 345x10

Shrugs: 405x5, 515x5

Cleans: 135x3 (hang), 155x3, 185x2, 210x1, 220xPull

GHR's: 2x5

RPE: (1-5) 3

Time: 6 PM

Weight: 188 Out

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
This cycle of 8's on the dead is showing I'm a bit stronger than I'd thought....not a bad thing at all, mind you. Hopefully it'll stay this easy a few more weeks...then I can start some PR-shattering.

Hercule
09-18-2003, 06:25 PM
Are those full Squat Cleans?

PowerManDL
09-18-2003, 06:32 PM
Hell no. My knees would split in half and I'd fall on my ass if I tried a full squat clean.

midee1
09-18-2003, 06:43 PM
Just stopped by and read a few pages.

All I can say is :bow:

Awesome dedication

PowerManDL
09-18-2003, 06:55 PM
My post-workout shake rocks as well:

2 cups milk
1 cup or so of Cookies N Cream ice cream
1 banana
1 scoop vanilla whey
1 scoop Chocolate Milkshake Muscle Milk
1 scoop Banana Cream Muscle Milk

Total calories: About 10000000000000

Scott S
09-18-2003, 07:54 PM
Yummmm!! :eek:

Manveet
09-19-2003, 10:21 AM
Hey, did you check your PM yet Powerman?

PowerManDL
09-19-2003, 10:24 AM
Yeah, I got it...it just takes me a few days to get back sometimes. I'll hit ya up soon.

Manveet
09-19-2003, 10:27 AM
Originally posted by PowerManDL
Yeah, I got it...it just takes me a few days to get back sometimes. I'll hit ya up soon.

Thanks bro.

:cool::cool:

PowerManDL
09-19-2003, 05:10 PM
Hypertrophy Cycle, Week 2

Friday September 19

Upper Body Day

Db Row: 115x5, 165x3, 185x3

BP: 135x6 (2), 190x8

OH Press: 95x6, 135x4

Lateral Raises: 25x6 (3) Alternating No Rests

Rope Pushdowns: 45x10 - 50x10 (2) Alternating No Rests

RPE: (1-5) 4

Time: 5 PM

Weight: 187 Out

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
My freakin' wrist wrap started popping loose during sets. Its obvious that its becoming old and senile, and you know what we do to the old and senile. That's right. You shoot them, burn their bodies, then bury them in the landfill for being a disappointment.

Dedicated
09-19-2003, 06:33 PM
Those are some crazy poundages on the shrugs you must have a killer grip. How do you get the weight up to shrug, is the bar elevated on a platform?

I workout at home and have trouble getting the weight up to shrug. I tryed laying the bar on the bench but that didn't work so well.

PowerManDL
09-22-2003, 07:58 PM
Hypertrophy Cycle, Week 3

Monday September 22

Lower Body Day

DL: 135x8, 225x6, 315x5, 355x8

ATF SQ: 135x5, 235x5

RPE: (1-5) 4

Time: 8 PM

Weight: 190 Out

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
Meh. Nothing too spectacular; this is gonna start to get hard come Thursday on out, though.

rookiebldr
09-22-2003, 10:50 PM
Originally posted by PowerManDL

My freakin' wrist wrap started popping loose during sets. Its obvious that its becoming old and senile, and you know what we do to the old and senile. That's right. You shoot them, burn their bodies, then bury them in the landfill for being a disappointment.

no we reverie them, enshrine them and worship them as former parts of our lives then they are to be stared at and ogled at when we wonder why we can't lift what we used to lift in those bygone days.

xraygirl
09-23-2003, 09:38 AM
Originally posted by rookiebldr


no we reverie them, enshrine them and worship them as former parts of our lives then they are to be stared at and ogled at when we wonder why we can't lift what we used to lift in those bygone days. :withstupi

PowerManDL
09-23-2003, 09:33 PM
Hypertrophy Cycle, Week 3

Tuesday September 23

Upper Body Day

Pullups: Neutral: x8, +45x6, +90x2, +100x2

BP: 135x6 (2), 195x8

Face Pulls: 100x10, 120x10 (2)

Cable Curls: 40x8 - 45x8 (2) Alternating No Rests

JM Press: 95x6, 120x8

RPE: (1-5) 3.5

Time: 8 PM

Weight: 189 In

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:

Wookie: :spam:

Diana: 'bout time you showed back up. *gets huffy*

PowerManDL
09-25-2003, 08:37 PM
Hypertrophy Cycle, Week 3

Thursday September 25

Wreck My ****™ Deadlift Day

DL: 135x8, 225x6, 315x5, 365x8, 405x1

Rack Pulls: 405x1, 495x1

Shrugs: 405x5, Dropset: 495x5 - 405x5 - 315x6 - 225x15

GHR's: x6, x5

RPE: (1-5) 5

Time: 8 PM

Weight: 188 In

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:

Let's see...the main set felt good as hell, but I'm reaching my limit for sure; it'll only be harder from here on out...the single w/ 405 was a tad slow, but that's to be expected right now...the GHR's can't keep my speed up by themselves.
Felt a slight twinge in my left adductor; nothing bad, but it does bear watching.
Shrugs were from the rack pull height, so that interfered *big time* with getting the weight set up; I'll know better next time. Even so, my traps are in full-on hAet right now from that dropset.
Still working my groove on the GHR's, but they're still feeling on point.

Alex.V
09-25-2003, 08:51 PM
Originally posted by PowerManDL
Wreck My ****™ Deadlift Day



I still love that.

JuniorMint6669
09-25-2003, 09:08 PM
Originally posted by PowerManDL

Felt a slight twinge in my left adductor; nothing bad, but it does bear watching.


Me too, last week man. But mine's pretty bad. Definatly watch it. I cant squat or pull sumo at the moment... How wide's your stance? Oh yea, how has glucosomine been working for you? What brand do you use? I picked up a bottle of Costco brand, I hope it helps me out...

PowerManDL
09-25-2003, 10:03 PM
Alex: Its the new title for the high-volume deadlift day. I thought it was snazzy, myself :D

JuniorMint: I've had that adductor pull on me before, and it's not pretty; this wasn't anything major, just a minor twinge letting me know its acting up. The MSM/glucosamine has been working nicely. My shoulders, which is what I originally got it for, are almost totally back to par now.

rookiebldr
09-25-2003, 10:14 PM
****, 595x5 dropped shrugs? After doing deads and rack pulls? :bow:

PowerManDL
09-25-2003, 10:34 PM
Heh, that was a typo. 495...I think I was thinkign 5 plates when I typed it out. Fixed now.

It'll be there soon enough :D

JuniorMint6669
09-26-2003, 12:28 AM
Anything you can recommend for rehabing adductor? Hurts like a bitch locking out and below parallel.

Big o Boy
09-26-2003, 07:32 AM
+100x2 on Pullups!! AHHH... that's awesome :D Your an inspiration to me... haha

PowerManDL
09-26-2003, 11:18 AM
JM, the only thing I can tell you is to lay off it till it heals. I pulled mine pretty bad doing a heavy box squat, and it took about three weeks before I could put any kind of weight on it again.

BoB: That's only the beginning ;)

rookiebldr
09-26-2003, 09:37 PM
Originally posted by PowerManDL
Heh, that was a typo. 495...I think I was thinkign 5 plates when I typed it out. Fixed now.

It'll be there soon enough :D

ok, That changes everything. You suck now. ;)

PowerManDL
09-27-2003, 04:58 PM
Hypertrophy Cycle, Week 3

Saturday September 27

Upper Body Day

BP: 135x6 (2), 200x8

Pullups: Under: x8, +45x6, +90x2

OH Press: 95x6, 115x5 (3)

HS Row: 4Platesx6, 5Px6 - 4Px6 - 3Px8 - 2Px10 (Dropset, Alternating)

Rope Pushdowns: 45x10 - 50x10 (2) - 40x12 (Alternating, No Rests)

RPE: (1-5) 4.5

Time: 4 PM

Weight: 188 In

Diet: Good

Stuff I Took:
1500mg MSM
500mg Glucosamine
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
I think I'm about at the limit on the BP for the moment. I'm due a deload week anyway, so we'll see what happens next time. Its good to see progress again here, if only for psychological reasons. The good news is that the shoulder discomfort is non-existant.
The only other thing of note was the dropset on the Hammer Strength row. I noted that my grip strength has dramatically improved on it. At any rate, this was about brutal, and my lats "felt" it more than anything I've done for them recently, pullups included.

PowerManDL
09-30-2003, 02:35 PM
Hypertrophy Cycle, Week 4 (Deload)

Tuesday September 30

Speed Day

Squats: Full: 135x5, 205x5, 225x5 Box: 205x2 (3)

Cleans: Hang: 135x5, 155x3, 185x1 Pulls: 205x1 (2)

BP Throws: 50x5 (2), 70x5, 50x10

GHR's: x10, x6

RPE: (1-5) 3

Time: 2 PM

Weight: 189 In

Diet: Good

Stuff I Took:
Multivitamin
5g Creatine
3 tbsp Fish Oil

Comments:
Woo. Using this week to rest and recover a bit, but those squats + GHR's took it out of me.

185 on the hang cleans I missed the first time, but I immediately reset and tried again; I almost hit myself in the chin I pulled it so hard. I think my form was skewed when I tried 205 off the floor though, since all I managed was two pulls.

fuzz
09-30-2003, 02:42 PM
How do you do BP Throws?

PowerManDL
09-30-2003, 02:49 PM
Set up in the Smith machine like you're doing a bench press. The idea is similar to the Westside dynamic benching, but at the end of the movement you don't stop. Instead you let go of the bar, then catch it down near your chest and immediately send it back up as fast as you can.

Its more a plyometric movement than anything.

Scott S
09-30-2003, 04:11 PM
That sounds like fun!

PowerManDL
10-02-2003, 03:23 PM
Hypertrophy Cycle, Week 4 (Deload)

Thursday October 2

Day

BP: 135x6 (2), 205x8

OH Press: 95x5, Dropset: 135x4 - 115x4 - 95x5 - 75x6

Explosive Back Extensions: x20 (2)

JM Presses: 95x5, 115x5, 125x6

RPE: (1-5) 3

Time: 2 PM

Weight: 188 In

Diet: Not so good.

Stuff I Took:
Multivitamin
5g Creatine
3 tbsp Fish Oil
6 squirts IN-Rage
Neural Enhanc0rz Pre-lift drink (L-tyrosine, DMAE, piracetam, vinpocetine, huzerpine A, and choline bitartrate mixed in Gatorade)

Comments:
Good session today. Diet wasn't on point for a few reasons, but I did get to explore the world of cognition modifying compounds with the IN-Rage and the Neural Enhanc0rz drink. Which I should add create almost a perfect state of mind for a workout...the focus and intensity of ECA, but calm, without the jitters. I could literally nap while all hyped up on that ish. It was a good investment.

Budiak
10-02-2003, 05:40 PM
I got my bottle on the way, I'll throw my two cents in as well.

BTW, ho much did the ingredients for that neural-enhancing brew cost?

JuniorMint6669
10-02-2003, 06:20 PM
Originally posted by PowerManDL
[Neural Enhanc0rz Pre-lift drink (L-tyrosine, DMAE, piracetam, vinpocetine, huzerpine A, and choline bitartrate mixed in Gatorade)


Sounds interesting. Where did you order your ingrediants from? I have some piracetam on the way, as well as DMAE and Choline sitting in my cupboard. Just wondering if there is a cheaper place to purchase :)

Workout looks good :thumbup: Explosive back extension... is that done on a reverse hyper machine?

Also is GHR and reverse hyper the same thing? I dont know what the difference is :)

PowerManDL
10-02-2003, 06:32 PM
The pirac/vin/huzerpine/choline came from a product called "Neuroflow" from San. The L-tyrosine and DMAE came from Beyond A Century.

The back extension is just a simple well, back extension. I just do them very fast, focusing on speed:

http://www.exrx.net/AnimatedEx/Hamstrings/WTHipExtension.gif

GHR = glute ham raise, which is done on a glute-ham bench. It looks like this, but again its done very quickly. It hits the hamstrings at the hips and the knees:

http://www.exrx.net/AnimatedEx/Hamstrings/BBGluteHamRaise.gif

Reverse Hyper is also done on a special bench:

http://asp.elitefts.com/images/upload/qa/rhyper.gif

They're all super-effective moves for the posterior chain.

JuniorMint6669
10-02-2003, 06:54 PM
Hey- awesome, thanks for the pics. My gym doesnt have any of those special benches.Ive been trying to do them (GHR) on a decline bench, and it seems to be working my hams (they're sore the next day), but Im not sure if there is a better way to do them without a station. For reverse hypers, do you lift up your legs? In the pic, it appears his chest is supported so he couldnt go down.
Thankyou for your time, sorry for cluttering your journal :)

PowerManDL
10-06-2003, 06:42 PM
Hypertrophy Cycle, Week 5

Monday October 6

Lower Day

DL: 135x8, 225x6, 315x5, 375x8

Squats: Full: 135x5, 245x5

RPE: (1-5) 4

Time: 7 PM

Weight: 189 In

Diet: Good

Stuff I Took:
Multivitamin
5g Creatine
3 tbsp Fish Oil
5mg Yohimbine
Neural Enhanc0rz Drink
6 squirts IN-Rage pre-workout

Comments:
Week off did me wonders. Pull off the floor was fast and felt light. Lower back fatigue was gone as well.

Big o Boy
10-06-2003, 06:47 PM
awesome dude. when ya gonna hit tha big 5 O O? btw, that 375x8 is awesome. I'd be lucky to hit that once. :thumbup:

Also... are you bulking/cutting/maintaining what? What are your goals here? Or are you in it for strength only? I'm not sure what Hypertrophy means, or else I wouldn't ask and make myself look stupid like I just did. :)

Keep up the good work man. :)

Scott S
10-06-2003, 06:50 PM
Nice deads. You don't realize how much a week off can help until you do it. :thumbup:

PowerManDL
10-06-2003, 06:55 PM
Actually I do. That's why I plan them in :)

But yes, rest is quite good.

Saint Patrick
10-06-2003, 07:04 PM
I gotta agree w/ the others, nice deadlifting. My 1 RM is like your 8 RM :bow:

MixmasterNash
10-06-2003, 07:07 PM
Dude, who says that's his 8RM? :D

Very impressive. BTW, that's my 1RM too!

Scott S
10-06-2003, 07:12 PM
Eh, I meant "you" in a general sense, like "one." Lots of lifters are concerned that their strength will go away if they take time off. But you knew that already.

PowerManDL
10-06-2003, 07:19 PM
Gracias folks. For this go-round, I'm hoping that 425 will be my 8RM. That's the plan, one way or another. 385 is gonna get a ride come Thursday, with the big 4-plater getting its turn a week from then. But....its gonna depend on how the next few sessions go before I know. Thursday's gonna be when it starts to get hard.

Scott: I know. I just like giving folks grief :D

Scott S
10-06-2003, 07:22 PM
:D


What would you recommend as a kind of general framework for someone looking to get into periodization? On my next bulk, I'd like to get some respectable strength going.

Thanks.

rookiebldr
10-06-2003, 07:52 PM
Your m4d 5kill5 is ace!

PowerManDL
10-06-2003, 08:00 PM
My |\/|@D 5k1115 /p\/\/|\| @11

1337 43\/3r

rookiebldr
10-06-2003, 08:56 PM
|\|06

RG570
10-06-2003, 10:42 PM
101

Budiak
10-07-2003, 02:25 AM
I hate all of you.

galileo
10-08-2003, 06:42 AM
I only hate rg570.

fuzz
10-08-2003, 07:22 AM
Galileo smells like corn.

PowerManDL
10-10-2003, 02:01 PM
Hypertrophy Cycle, Week 5

Thursday October 9

Upper Day

BP: 135x6, 185x3, 210x8

Pullups: Neutral: x6, +45x5, +90x2 + 3 shrugs

JM Press: 95x6, 135x6

HS Row: 4Px5, 5Px3, 5Px6 (unil), 3Px12

Rope Pushdowns: 45x10 - 50x10 - 40x10

RPE: (1-5) 4

Time: 7 PM

Weight: 192 Out

Diet: Good, 'cept too much drinkin' last night :(

Stuff I Took:
Multivitamin
5g Creatine
3 tbsp Fish Oil
5mg Yohimbine
Neural Enhanc0rz Drink
6 squirts IN-Rage pre-workout

Comments:
Well, its creeping back up. The weight was a bit of a surprise, and it ties my all-time heaviest ever from back in February. The nice thing is I'm a good bit leaner than last time I was here :)

PowerManDL
10-14-2003, 08:39 PM
Hypertrophy Cycle, Week 5

Tuesday October 14

Upper Day

Pullups: Under: x6, +45x3, +90x2 (2)

BP: 135x6 (2), 185x2, 215x8

Face Pulls: 100x10, 120x10 (2)

Standing Db Press: 50x6

Db Extension: 45x6 - 30x10 - 20x12 (dropset)

RPE: (1-5) 3

Time: 8 PM

Weight: 189 In

Diet: A little too light today and the past few days.

Stuff I Took:
Multivitamin
5g Creatine
3 tbsp Fish Oil
5mg Yohimbine
Neural Enhanc0rz Drink
6 squirts IN-Rage pre-workout

Comments:
Did not like the standing db press. Was very awkward, though I might get used to it.
Allergies are starting to kick in, so I felt like ass till I hit some stimulants.
Otherwise not a bad night...another PR on the bench.

Maki Riddington
10-15-2003, 11:45 AM
So, how do you like the IN-Rage? I usually take 4 squirts 30 mins prior and another 4 squirts 5 minutes pre workout.

I usually use it every 2-3 weeks.

PowerManDL
10-15-2003, 03:26 PM
Man, it totally rocks. Like everyone else, I get that God-awful nasal drip....but it passes quickly and I can tolerate a little bad taste. The effects on my mental state make it more than worthwhile, and for 10 bucks you can't go wrong.

mstar
10-16-2003, 04:13 AM
yes yes powermanDL just took 3 days reading ur journal :)
anyway just thought i say hello, and that i regualry read ur stuff u got some good tips on here. One last thing what is in-rage?? :confused: here in the UK i never heard of it

carolinagirl
10-17-2003, 01:43 PM
Hypertrophy Cycle, Week 6

Friday October 17

Lower Day

DL: 135x8, 225x6, 315x3, 385x8

Rack Pulls: 315x1, 405x1, 495x1

Shrugs: 315x6, 405x5, 495x5, 515x5 - 405x5 - 315x8 - 225x15 (dropset)

Pull-Thrus: Pulley Stack x8

RPE: (1-5) 5

Time: 12 PM

Weight: Hell if I know

Diet: Meh.

Stuff I Took:
Multivitamin
5g Creatine

Comments:
Owww. The Wreck My **** deadlift workout makes me ache. But that's another PR on the deads so I'm not bitching too much. I need to eat more though.

WillKuenzel
10-17-2003, 01:50 PM
Awesome job, Heath! :p

Scott S
10-17-2003, 02:10 PM
Originally posted by HomeYield
Awesome job, Heath! :p


:withstupi

Must be the In-Rage. :eek:

carolinagirl
10-17-2003, 02:21 PM
Originally posted by Scott S
Must be the In-Rage.

He wouldn't let me have any.


Said it was men's business. :mad:

WillKuenzel
10-17-2003, 02:22 PM
...and he was right. :p

rookiebldr
10-17-2003, 03:08 PM
Originally posted by carolinagirl


He wouldn't let me have any.


Said it was men's business. :mad:

I'm sure you have your own rage you can draw on. ;)

PowerManDL
10-19-2003, 07:01 PM
Hypertrophy Cycle, Week 7

Sunday October 19

Upper Day

BP: 135x6 (2), 205x2, 220x7 (f|_|ck)

Pullups: Over: x6, +45x3, +90x1.5 Under: +70X3

HS Wide Chest: 2Px6, 3Px8 - 2Px10 - 1Px12 (dropset)

JM Press: 95x6, 115x6, 135x6

RPE: (1-5) 3.5

Time: 4 PM

Weight: 190

Diet: Better today.

Stuff I Took:
Multivitamin
5g Creatine

Comments:
Missed my goal on 220 today, albeit just barely. I'd likely have gotten the 8th, but by the feel I'd have needed some assistance. Still, no biggie.

Everything else was good/badass.

galileo
10-21-2003, 08:19 AM
Phenomenal.

PowerManDL
10-23-2003, 08:16 PM
Hypertrophy Cycle, Week 7

Thursday October 23

Lower Day

OL Sq: 135x5, 205x3, 225x2, 275x2, 295x3 (loose wraps)

GM: (narrow) 185x6 (3)

Cleans: Hang: 155x3 (2), 185x2 Pull: 205x1

Explosive Hypers: 25x15 (2)

RPE: (1-5) 3.5

Time: 8 PM

Weight: 190

Diet:

Total: 4396
Fat: 159 33%
Carbs: 386 33%
Fiber: 31
Protein: 354 33%


:D

Stuff I Took:
Multivitamin
5g Creatine

Comments:
Awesome workout. Felt energized and lively :D

.....except the curl jockeys that took up BOTH the power rack and the squat rack. I was quite thoroughly pissed.

Isaac Wilkins
10-23-2003, 08:38 PM
That's a diet, my friend! :D

Other than all of those carbs. Go eat some bark, hippy. ;)

rookiebldr
10-24-2003, 12:45 AM
Bulking time!!! Yeah!

Budiak
10-24-2003, 01:26 AM
What are your main fiber sources? A 4000+ calorie diet is going to need a little more fiber than 30g (or at least thats what I've experienced) to eliminate all that ****.

May I once again shamelessly plug my cereal 'Soy Nutlettes' from Dixie Diners? 25g protein, 9g fiber+6g effective carbs, and 1.5g fat per half cup.

Tastes pretty much like grape nuts, only grape nuts dont got no 50g protein per cup.

And dont give me any of this anti-soy bull****.

I bought a bottle of the cereal today and the woman said 'Have you tried the Beanit butter from Dixie Diners?

'They make peanut butter?'

'BEAN-it (as in soy beans) butter.'

'Oh. No. This is the only soy I eat.'

'What? Why??'

I wanted to say 'Do you think I could get this big by b eating soybeans and grass all day, bitch?' but instead I just gave her money and left.

PowerManDL
10-24-2003, 11:25 AM
I think the world would be a better place if you just said what you wanted to when that kind of thing comes up.

PowerManDL
10-24-2003, 03:51 PM
<needs to be edited back in>

carolinagirl
10-24-2003, 06:42 PM
You slipped into high volume mode because you're a :ninja:


(And it's totally :hump:.)

PowerManDL
10-28-2003, 04:40 PM
As Yet Untitled Cycle, Week 1

Tuesday October 28

Deadlift Day

DL: 135x8, 225x6, 315x3, 395x8

GHR: 3x6

RPE: (1-5) 4.5
Deads were murder

Time: 430 PM

Weight: 189

Diet: slated for ~4000 today, but probably won't be close.

Stuff I Took:
Multivitamin
5g Creatine
Neural Enhanc0rz Drink

Comments:
Felt good going in, but definitely a hard set of the deads. I'm totally in PR territory from here on-- so the time between the 8RM sets is going to be about 10 days, with auxiliary special-strength work on the remaining days.

SquareHead
10-28-2003, 04:45 PM
God you raging bastard! I dont even know why I came in now! DL 395x8. How do you do these? SL Sumo? Either way I hAet.

PowerManDL
10-28-2003, 06:34 PM
Those are done moderate to wide sumo...my feet are usually right outside the rings.

Saint Patrick
10-28-2003, 09:47 PM
Are those weighted GHR's?

If not, WHY not?

rookiebldr
10-28-2003, 10:09 PM
Nice work on the deads, Matt. 385x8 :eek:

PowerManDL
10-28-2003, 10:35 PM
Patty: to do them as fast as I want, weight is a no-no :)

Rookie: that was 395x8 ;)

Isaac Wilkins
10-30-2003, 09:32 AM
Nice work, man. You and your silly high rep deads. ;)

Manveet
10-30-2003, 10:08 AM
impressive deads!

PowerManDL
10-30-2003, 12:53 PM
B$: Only 30 more lbs till those become 5-rep deads :)

Veet: Gracias.

PowerManDL
10-30-2003, 11:38 PM
As Yet Untitled Cycle, Week 1

Thursday October 30

Upper Day

BP: 135x6 (2), 205 @ 5x3

Rope Pushdowns: 100x10 - 80x10 - 60x10, 110x6 - 80x6 - 40x10 (drop sets)

Lateral Raise: 25x8, 35x6 - 30x6 - 25x6 (drop set)

Hammer Curl: 55x6 (2)

RPE: (1-5) 4

Time: 6 PM

Weight: 189

Diet: Chaos.

Stuff I Took:
Multivitamin
5g Creatine
Neural Enhanc0rz Drink

Comments:
Decent day. Felt slow on the bench, but that's a given :(

WillKuenzel
10-30-2003, 11:46 PM
Originally posted by PowerManDL
Diet: Chaos.

That's awesome. How many calories is that? :p

PowerManDL
10-31-2003, 11:52 AM
Its not so much "not enough calories" as it was "calories from the wrong sources."

As in, I was typing that entry on my 8th beer whilst consuming about a pound of beef divided on to three hamburger buns.

PowerManDL
11-01-2003, 01:01 PM
As Yet Untitled Cycle, Week 1

Friday October 31

Lower Body

Box Squat: 135x5, 225x3, 275x2, 295x1, 315x1
-True box squats, slightly below parallel, release of the hips, then exploding back up. Had 2-3 with 315, but wasn't trying to push it.

Shrugs: 315x8, 405x6, 495x5, 525x5 - 405x8 - 315x10 - 225x12(drop set)

Explosive Hypers: x10, 25x12

RPE: (1-5) 3.5

Time: 6 PM

Weight: 189

Diet: Chaos. Again.

Stuff I Took:
Multivitamin
5g Creatine
Neural Enhanc0rz Drink
IN-Rage

Comments:
Decent session, nothing special.

ChampionLifter8
11-01-2003, 02:10 PM
nice shrugs and box squats man good job on journal keep up the good work

rookiebldr
11-01-2003, 03:39 PM
Originally posted by PowerManDL
As in, I was typing that entry on my 8th beer whilst consuming about a pound of beef divided on to three hamburger buns.

I need to go on your bulking diet. I've been beerless for 6 weeks!!!

SquareHead
11-01-2003, 04:02 PM
Dont stop working out power you can do it. Way to go!!!