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. #701
    Coke
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    Damn good benching going on.
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  2. #702
    jkstrength
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    Quote Originally Posted by Coke View Post
    Damn good benching going on.
    Thanks Coke. After how easy 360 was at the last meet, I think 400 at 198 is very doable so I'm working towards it.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


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  3. #703
    jkstrength
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    Friday 3/1/13

    Deadlift (conventional):
    Lots of Warmups
    405x5
    405x5
    405x5
    405x5
    405x5

    Weighted Glute Bridges:
    135x12
    185x12
    185x12

    Weighted Situps:
    4x12
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


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  4. #704
    jkstrength
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    Saturday 3/2/13

    Close Grip Bench (Against Doubled Monster Minis):
    135x8
    155x8
    155x8
    185x8
    185x8

    Dumbbell Rows:
    90x10
    90x10
    90x10
    90x10

    Dumbbell Lateral Raises:
    3x10

    Dumbbell Curls:
    3x10

    Damn that was a lot of band tension. Triceps are fried.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


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  5. #705
    jkstrength
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    Monday 3/4/13

    Squats (no belt or wraps):
    Warmups up to 315 for triples
    8 sets of 3 @ 350

    Front Squats (against monster minis):
    135x5
    155x5
    185x5
    185x5
    185x5

    Weighted GHRs:
    3x8

    Weighted Sit-ups:
    4x8

    Feeling good.
    Meet PR's (raw):

    Squat: 500
    Bench: 360
    Dead: 525


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  6. #706
    Coke
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    Nice job throughout JK, major props.
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