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. #876
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Yeah my guess is your max must be improving, the speed is too good for it not to be improving!!

    20 pull ups wide grip is awesome, nice work
    Best Raw Lifts
    Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)

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    Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
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  2. #877
    Coke
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    Good workout(s) dude.
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  3. #878
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Cycle 2
    Week 3 - Day 3

    Squat
    135x8
    225x5
    225x5
    245x3
    =belt=
    335x3
    375x1

    Pronated Leg Curls
    90x8
    130x8
    130x8
    130x8
    150x5

    MM Pulldowns
    x20
    x20
    x20

    Had a crappy energy day yesterday. Did main lift, a bs accessory and got out of there.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  4. #879
    GazzyG
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    Senior Member GazzyG's Avatar
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    Sometimes that's all you can do, bud. Better than the 99% of Joe Public who'll not bother going in full stop.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  5. #880
    April Mathis
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    Deadlifts looked good definitely think you can get 500+ now (or if you have as much of a difference between reps and singles as I do at least 550 lol).
    Best competition lifts:
    650lbs. raw squat
    430lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total
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  6. #881
    mrelwooddowd
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    Consistently Inconsistent mrelwooddowd's Avatar
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    Great work. You're becoming g a deadlift specialist. And I'd kill to get 20 pullups.
    _________________________

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  7. #882
    Coke
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    On point with the big squats.
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  8. #883
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Thanks everyone for the kind words. I suppose I'm developing a knack for deadlifting. Sucks this past week (and last) yielded odd results due to me falling and hurting my wrist/hand. It's getting better, slowly. Thankfully I have a deload coming up. Sorry I haven't kept to my usual posting schedule...Summer creates a lot of social distractions for me.

    Anyhoo...Saturday's workout:

    Cycle 2
    Week 3 - Day 4

    Bench
    95x5
    135x5
    135x5
    175x5
    195x3
    220x4

    CGBP
    135x5
    185x5
    185x5
    185x5
    185x5

    Bent Over Row
    225x6
    225x6
    225x6
    225x6

    DB Curls
    40x8
    50x8
    50x8
    50x8
    50x6

    Shoulder Press - Behind Head
    60x20
    80x10
    80x8

    Wrapped up on 220 due to my wrist feeling funky. Slowly getting better. Index on smooth for CGBP. Saturday's workout was more a workaround for my wrist. Bent overs originally had a double supinated grip, but went to pronated. I tested out thumbless grip on bench...and I think I've wandered in the devil's kitchen - I love the way thumbless tracks/ feels. Will need a spot for heavier sets. Wish my gym wasn't dead in the summer.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  9. #884
    GazzyG
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    Strong rows, Rob! They touching the floor each rep?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE110(241) | 120(265)
    DL200(440) | 220(484)

    www.garethkpengelly.co.uk
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  10. #885
    Coke
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    Solid work with the upper body.
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  11. #886
    Bako Lifter
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    Diggin the accessory work you're choosing.
    age: 22 .... height: 5'8 .... weight: 175

    www.mobilitywod.com
    www.beastskills.com
    games.crossfit.com/
    www.catalystathletics.com

    My Journal

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  12. #887
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Cycle 2
    Week 4 - Day 1

    Box Jumps - 43"
    x3
    x3
    x3
    x3
    x3

    Deadlift
    135x5
    135x5
    135x5+MM
    225x3+MM
    225x3+MM
    225x3+MM
    225x3+MM
    225x3+MM
    225x3+MM
    225x3+MM
    225x3+MM

    Sumo Pull Through
    160x8
    160x8
    160x8
    160x8

    Leg Press Calves
    200x20
    200x20
    200x20
    200x20

    Stationary Bike
    5 Min
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  13. #888
    Bako Lifter
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    Damn, 43" is high.
    age: 22 .... height: 5'8 .... weight: 175

    www.mobilitywod.com
    www.beastskills.com
    games.crossfit.com/
    www.catalystathletics.com

    My Journal

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  14. #889
    HJP
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    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nearly flying on those box jumps, nice work bro! Hope that wrist heals up quick man
    Best Raw Lifts
    Squat 242.5kg (534lbs), Bench 142.5kg (314lbs), Dead 272.5kg (600lbs)

    My Journal

    Aiming for the IPF Raw World Champs Suzdal, Russia, 2013 - Click Here to help support us!
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  15. #890
    Cards
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    Squat Heavy, Squat Often Cards's Avatar
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    tough luck on the squats, man. we all have those days. glad to hear summers treating you well, enjoy it while it lasts.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  16. #891
    Coke
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    Flying high man, no joke.
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  17. #892
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Cycle 2
    Week 4 - Day 2

    Seated OHP
    95x8
    95x8
    115x8
    115x6
    115x6
    115x5

    Wide Pullups
    x10
    x10
    x10
    x10

    Hammer Strength Press
    90x6
    90x6
    90x6
    90x5

    Lateral Raise
    15x12
    20x12
    20x12

    EZ Bar Curls
    90x10
    90x10
    90x10
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  18. #893
    April Mathis
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    Here is what i have noticed about your bench training. You know what would really help your bench? Handle 300+ all the time except when you need a week off. Heavy bands, boards, chains, reverse bands, partials/lockouts. If you've been stuck for almost a year now, you need to find ways to add more weight and do more heavy assistance that involves benching type movements. If you are not genetically gifted at benching or once you get stuck for a long time, just doing sub maximal reps or regular straight weight all the time won't make you a better bencher.
    Best competition lifts:
    650lbs. raw squat
    430lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total
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  19. #894
    Coke
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    Like how you be mixin' it up to good effect.
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  20. #895
    thecityalive
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    Yeah, April - sounds like a solid idea.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  21. #896
    Beast
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    Agree with April - keep it heavy.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties
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  22. #897
    thecityalive
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    Rob Schilke | GFX Designer thecityalive's Avatar
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    Cycle 2
    Week 4 - Day 3

    Snatch + Pause OH Squat
    45x8
    65x3
    95x3

    Power Clean + Jerk
    95x3
    115x3
    145x4

    Push Press
    115x5
    125x5
    125x5

    Met Con
    One Hand KB clean +snatch x8 @35 (8 per side)
    Pull ups x12

    3 rounds


    I made friends with a local crossfit box through my powerlifting training. I was invited out for some lifting and I figured why not since I'm deloading. I have NEVER Olympic lifted, so doing things like snatch cleans to OH-squats is a very foreign thing to me. I'm a very visual learner, so I just spent a minute watching the owner (level 2) do some and I jumped right in. I apparently am a natural at these movements according to her and another person who was training with us. Kept it light due to my wrist still feeling sprained...but all in all it was fun. Could have gone WAY heavier on Oly clean and jerks had it not been for my wrist bugging me on the reception. OH squats are interesting. I certainly felt my shoulders burning (even now I feel it a bit). Interesting session.

    Rest assured, fam... I'm still powerlifting.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 250 (9/16/11)
    Dead: 495 (3/19/12)
    Squat: 425 (4/23/12) <------- [NEW PR!]
    Total: 1170 lbs.
    twitter @thecityalive
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  23. #898
    Coke
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    Good deal on getting in there and having fun with it while broadening your scope.
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  24. #899
    mrelwooddowd
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    Killer box jumps. That's like, 5 inches above my max..lol


    OHS are such a finess movement, and it all crumbles if the shoulders go inactive. Good work.
    _________________________

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  25. #900
    NickAus
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    THE 800 QUEST NickAus's Avatar
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    Looking back you have made some really good solid gains, impressive!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...
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