Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #351
    dynamo
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    Yesterday

    Standing OH Press

    135x7
    155x5
    175x5
    195x3
    195x1
    195x1

    Some wrist work. Biceps were still sore from benching on wednesday so i did no hammer curls

    HIIT 30 minutes
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  2. #352
    ThomasG
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    A gallon a day, everyday! ThomasG's Avatar
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    Wow why haven't I seen this journal yet? Strong numbers in here do you compete?
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB
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  3. #353
    dynamo
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    Quote Originally Posted by ThomasG View Post
    Wow why haven't I seen this journal yet? Strong numbers in here do you compete?
    lol, thanks. I was going to do my first raw competition in august but I came down with food poisoning the night before. So I have attempted to compete. I don't own any gear though, so I just look around for local meets that have a raw division.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  4. #354
    ThomasG
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    Niccccce. Raw all the way! What weight class would you be in?
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB
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  5. #355
    dynamo
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    275. I'm about 265 lbs right now, I'm also on a slow cut. I wouldnt mind being shredded at 242. I was 200 when I started this.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  6. #356
    ThomasG
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    Wow, way to pack on the size!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB
    Reply With Quote Reply With Quote  
  7. #357
    dynamo
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    I've always been a good eater. I don't have any hard gainer problems. I was always good at being fat so I gave that up and got HEYOOOOGE instead. Never needed many calories either, about 3000/day to bulk. I just need to get my strength up now. Pound for pound I'm pretty weak I think.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  8. #358
    ThomasG
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    I maintain 175lbs on 3000 calories lol. I have to eat like crazy its not as fun as it sounds.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB
    Reply With Quote Reply With Quote  
  9. #359
    dynamo
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    haha that sucks! though I think most people would appreciate a fast metabolism like that. I tried bulking at 5000 cals a day, it felt like I was crapping every 15 minutes. I had to stop, I was 170 back in high school I think I ate about 1200 calories a day, that lasted about 1 year, then I was up to 220 by the time I graduated. I am just good at being fat or not eating at all. Then I found this site and started building muscle. Its nice to find other people with a healthy appreciating for being unnaturally strong and built.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  10. #360
    dynamo
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    today

    Incline BP
    135x7
    185x5
    205x5
    215x5
    225x2
    215x3

    Flat BP
    135x10
    225x5
    245x5
    265x2
    245x5
    245x5

    Dips
    BWx6x8x10

    HIIT 30 minutes 3mph/8mph 1 minute each

    then I was egged on. FREE burrito for 30 reps at 225
    I did those all ATG so tomorrow I am getting a free burrito.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  11. #361
    dynamo
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    today, no HIIT I spent more time ttalking than lifting today, made some friends but still ****!

    DL
    135x5
    315x5
    405x5
    405x5
    425x1
    445x1
    465x1
    485x0

    broke the floor on 485 couldnt lift it reset on every rep starting with 405

    GMs
    135x5
    225x5
    245x5
    245x5
    245x5

    BO BB Row
    185x5
    205x5
    205x5
    205x5
    205x5
    Last edited by dynamo; 11-25-2010 at 06:12 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  12. #362
    dynamo
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    Front Squat

    135x5
    225x5
    275x5
    295x2 (was going for 5 but failed on 3rd rep)
    315x1
    315x1
    315x1

    BB Lunges
    135x5x5 (legs are still weak from DL day)

    Standing Calf Raises
    400x12
    400x10
    400x10

    HIIT 20 min 3mph/8mph 1min/1min
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  13. #363
    dynamo
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    OHP
    135x7
    185x3
    185x3
    155x5
    135x7

    various wrist curls

    HAmmer Curls
    50x7
    50x7
    50x7

    low intensity cardio, my knee is acting up so no running.

    30 minutes at 3.5mph and 3% incline
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  14. #364
    dynamo
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    This is a run down of my workout last week. I haven't been updating lately bc I'm looking for jobs and being lazy in between.

    Monday

    Bench
    135x15
    225x5
    275x5
    295x3 First one was all me last two were assisted
    225x8
    225x8

    Dips BW=275
    BWx6
    BW+45x5
    BW+45x5
    BW+45x5
    BW+45x4 Failed on the 5th one

    30 minutes medium intensity cardio

    Tuesday off

    Wednesday

    DL
    135x8
    315x5
    415x5
    415x5
    415x5

    BO BB Row
    135x5
    185x5
    195x5
    205x5
    185x5

    Medium intensity cardio 30 minutes

    Thursday

    Front Squat
    135x8
    225x5
    275x5
    285x4
    295x2 failed in the hole on the 3rd rep
    225x6

    Standing Calf Raise Machine
    400x10
    400x10
    400x10

    Medium intensity cardio 30 minutes

    Friday

    Mil Press
    135x8
    185x5
    195x5
    185x5
    135x5

    Ab work

    Medium intensity cardio

    Saturday

    jog to the woods followed by grip work and pull ups then jog home.
    Last edited by dynamo; 10-21-2010 at 09:09 AM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  15. #365
    dynamo
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    today felt minimal but i guess thats ok. i was going to run but i helped a bro with his squat form instead.

    DL
    135x8
    315x10
    405x3
    495x1 PR
    315x8

    BO BB Row
    135x8
    185x8
    185x6
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  16. #366
    dynamo
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    Yesterday

    Front Squat
    135x8
    225x5
    275x5 felt like my core was going to implode and i was going to die, i suspect i still need to recover from my DL
    225x8
    225x6

    Standing calf raise machine stack=400lbs
    stack+200x8x3 (holding 2 100lbs DBs)

    low intensity cardio for 20 minutes then got a phone call and I called it quits bc it was the best news all month lol

    Did some recovery deadlift work today also

    135x5
    225x5
    275x1
    315x1

    worked on some power cleans too.
    Last edited by dynamo; 10-22-2010 at 08:22 AM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  17. #367
    dynamo
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    Military Press
    135x8
    145x7
    155x6

    I was going to do some forearm work and the like but I totally forgot mainly bc I wanted to leave/got another awesome phone call lol

    low intensity cardio 30 minutes.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  18. #368
    dynamo
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    Wasn't feeling too good today so I kept it short.

    BP
    135x20
    225x8
    275x3
    275x3
    225x6

    30 minutes of medium intensity cardio

    Buddy of mine showed up so I decided to go for a 315 BP attempt since I had a spotter I could trust.

    315x1

    Home.

    as for feeling crappy I attribute it to the horrendous papa johns pizzas i've been eating all weekend because I was too lazy to cook. I forgot how horrendous that crap really is.
    Last edited by dynamo; 10-25-2010 at 04:13 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  19. #369
    dynamo
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    feeling rough last week i took off

    today

    Bench Press
    135x30
    225x6
    225x8
    135x20

    Dips
    BWx7x3

    LI Cardio 30 minutes
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  20. #370
    dynamo
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    Deadlift
    135x6
    135x5
    315x5
    315x5
    405x5
    405x5

    Reset on each rep of the 405 sets

    Good Mornings
    135x8
    225x6
    255x7
    245x6
    245x7

    BO BB Rows
    135x10
    145x10
    155x10


    Back Squat (for fun)
    295x3 atg

    Front Squat (for fun)
    135x6 atg
    135x6 atg
    Last edited by dynamo; 11-09-2010 at 06:56 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  21. #371
    dynamo
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    Excellent news, my results came in today. Thanks Daniel and Chris Tomorrow I will begining a 3 month cut using the results hoping to get down to 242 and I need to add a few hundred pounds to my deadlift and squat in 12 months. I am trying to go to the ukraine for the world raw PL federation meet. We'll see how that goes. I need to step up my intensity.
    Last edited by dynamo; 11-10-2010 at 09:23 AM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  22. #372
    dynamo
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    H.I. cardio 30 minutes

    Tried talking supplements with a lifter, its like talking politics. f that s. I'll just do what i'm going to do and get the results i want and then offer him a chance to kiss my ass.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  23. #373
    dynamo
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    Front Squat
    135x6
    135x6
    315x2
    365x0
    365x0
    315x1
    315x1
    315x2
    275x1
    225x6
    225x6


    super high volume BW calf work and a few 200 lbs rep sets.

    Fell asleep at 8 pm last night, redonk. must have been a good workout. My DOMS set in about 10 minutes after I finished yesterday, it was great. I felt like a noob again.
    Last edited by dynamo; 11-12-2010 at 08:57 AM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
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  24. #374
    dynamo
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    back full force this week

    monday

    Bench
    135x10
    225x5
    275x3
    295x3
    315x3 last one was assisted

    Dips
    BWx73

    Run 30 minutes

    Today

    Deadlift
    135x10
    315x5
    405x3
    495x1
    495x1
    495x0
    495x0
    315x5
    315x5
    225x7

    GMs
    225x7
    235x7
    245x7

    HIIT on the elliptical for 30 minutes
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
    Reply With Quote Reply With Quote  
  25. #375
    dynamo
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    Front Squats
    135x10
    225x5
    315x3
    315x2 failed on 3
    225x5

    Leg Extensions
    250x7
    270x7
    270x7
    LIIT Cardio 15 minutes
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.
    Reply With Quote Reply With Quote  
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