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. #1
    lil' power
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    My Results from SPF Nationals

    Just thought I'd share my results from SPF Nationals earlier this month.

    Squat
    300 - 3 whites
    340 - 3 whites - 15# meet PR
    365 - 3 whites - 40# meet PR!

    Bench
    180 - 3 whites
    200 - 3 whites - 15# meet PR
    215 - 3 whites - 30# meet PR!

    Dead
    320 - 3 whites
    360 - 3 whites - 5# meet PR
    375 - red,red,red...got it to my knees...my head had already talked me out of this one

    Total 940#! 90# Meet PR!

    It was a long meet, hamstrings started cramping prior to DL's so had Donna massage them, I'm not too sure I want to a 10-12 hour long meet again, but it was well run competition.

    Video


    This meet puts me 1st on the 2010 165# Raw Females on PL watch.

    Really want to thank Lones for all the many hours of coaching/form critiques and Travis Bell for his help on my bench training. also!
    Last edited by lil' power; 06-16-2010 at 09:35 AM.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro
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  2. #2
    Beverly McD.
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    Congratulations on all those PR's !
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  3. #3
    Lones Green
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    Great work! You should have let me pick the music for that video, its too quiet

    Also, I look great in shorts and flip flops if I do say so myself
    23 years old
    6'3, 308 lbs

    820 Squat
    460 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com
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  4. #4
    chris mason
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    Good job!


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  5. #5
    MarcusWild
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    Great lifting. Congrats on getting the #1 spot on the rankings. That's awesome.
    www.wildirongym.com
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  6. #6
    Brian Hopper
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    Good job Vikki!!!!
    Accept the challenges so that you can feel the exhilaration of victory.
    George S. Patton

    My Training Log
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    Best geared lifts @ 242:
    1030SQ, 640BP, 685DL and 2355 Total
    Best raw lifts @ 242:
    665SQ, 435BP, 722DL and 1815 Total

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  7. #7
    mastermonster
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    Congrats Vikki!
    Proudly Sponsored by Titan Support Systems Inc. and 'Monster Barbell'
    Training log: (Mastermonster's Quest For The Records)
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  8. #8
    lil' power
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    Thank guys, I appreciate the feedback!
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro
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  9. #9
    ScottYard
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    I didnt realize these were raw numbers. Nice work! Very strong lifting.
    Best Lifts unequipped
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    505
    755
    Best lifts Equipped
    1050
    840
    715

    Thankfully Representing AtLarge Nutrition and EliteFTS
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  10. #10
    lil' power
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    Quote Originally Posted by ScottYard View Post
    I didnt realize these were raw numbers. Nice work! Very strong lifting.
    Thanks Scott, now the plan is get back down to the 148's and break a grand...Raw.
    RAW/165's/ 365-215-360-940 ttl -Elite
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  11. #11
    Steve Colescott
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    Nice lifts! How many meets do you do/plan to do in a year?
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  12. #12
    Beefcaker
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    Nice lifting! SPF is a good fed
    Injured.
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  13. #13
    brauny96
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    wow you had awesome speed on those squats!
    "The iron never lies to you, people can tell you your a god, or a total bastard, but the iron will always kick you the real deal"
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  14. #14
    lil' power
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    Quote Originally Posted by Steve Colescott View Post
    Nice lifts! How many meets do you do/plan to do in a year?
    Normally do 2-3 meets a year...this year with moving the household, probably 2.

    Quote Originally Posted by Beefcaker View Post
    Nice lifting! SPF is a good fed
    Thank you, I started with the SPF a few years ago and will continue...

    Quote Originally Posted by brauny96 View Post
    wow you had awesome speed on those squats!
    Thanks, my squats have been a huge mental game for me.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro
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  15. #15
    Donnajo
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    You really did a great job at the meet. Very proud of you lady!
    DJ's powerlifting journey log.....http://www.wannabebigforums.com/showthread.php?t=113890



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