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Thread: Allen's Off Season Training and Nutrition

  1. #301
    Senior Member Allen Cress's Avatar
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    New program

    Today I started a new program I will be doing to fire up the kinetic chains and prime the CNS for my upcoming contest prep which I will be doing a bodypart split. It should also rev up my metabolic rate.

    1a) DB Squat Clean Press 3 Xs 8-12
    1b) 2 MB Push-ups 3 Xs 8-MAX

    2a) DB Lateral Reaching Lunge 3 Xs 8-12 EL
    2b Alt. DB side Lateral Raise with Contra lateral Front Stride 3 Xs 10-12 EA

    3a) Single Leg press 3 Xs 10-12 EL
    3b) Bent DB laterals 3 Xs 10-12 ES


    Quad Blasts (3x)
    BW Speed Squats Xs 30
    BW Alternating Lunges Xs 24 (12 EL)
    Leg extension from plank Xs 20
    Gliding leg curl Xs 20

  2. #302
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    Allen, this is really weird stuff, never seen before, but looks interesting prep followed
    by bodypart split. Interested to see what is next the days to come, eric

  3. #303
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, this is really weird stuff, never seen before, but looks interesting prep followed
    by bodypart split. Interested to see what is next the days to come, eric
    Gota step outsde the box sometimes to get results. Its a good change up with many benefits.

  4. #304
    Senior Member Allen Cress's Avatar
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    1a) Incline DB press 3 x 8-12
    1b) Alt. DB curl 3 x 10
    1c) Alt Bosu situps 3 x 20

    2a) Alternating DB press on SB 3 x 10
    2b) Spider curls 3 x 10-12

    3a) One arm Flat DB press 3 x 10-12
    3b) DB plank pull ins 3 x 10


    4a) Tubing speed rows 3 x 20
    4b) Alt. Bent over tubing rows 3 x 20 EA
    4c) Tubing swimmers 3 x 20
    4d) DB pullovers 3 x 15

  5. #305
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    Allen, the spider curls do they also have another name, I can't seem to figure out how they are done ? eric

  6. #306
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, the spider curls do they also have another name, I can't seem to figure out how they are done ? eric
    Not sure. Its just leaning forward on an incline bench with DBs.

  7. #307
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    Thanks Allen, what about nutrition, any changes in prot / carb /fats ratio ? eric

  8. #308
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Thanks Allen, what about nutrition, any changes in prot / carb /fats ratio ? eric
    Nope. I'm keeping my current plan as is until I start prep in 7 weeks.

  9. #309
    Senior Member Allen Cress's Avatar
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    Olympic Circuit X's 3
    DB High pull x 6-10 for each exercise
    DB Snatch
    DB bent row
    DB deadlift
    DB Squat clean press

    2a) DB side lateral throw 3 x 12
    2b) Reverse Hypers 3 x 15

    3a) Explosive push up 3 x Max
    3b) Plank 3 x 30 sec

  10. #310
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    Allen, how many circuits do you warm up before you start with the weights you will use for the real work, eric

  11. #311
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, how many circuits do you warm up before you start with the weights you will use for the real work, eric
    I just go by how my body feels. I never have a set number of physical rehersal warm ups.

  12. #312
    Senior Member Allen Cress's Avatar
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    Next program

    I started my next program this week. I just finished my last program which was used to get my kinetic chain firing and enhance systematic muscle activation.

    I will be incorporating bands for about 5 weeks during this program and I'm also looking to gain about 5 lbs over the next 4 weeks, then my 20 week contest prep starts.

    My current weight is 223lbs.

    Legs

    -Seated leg curls 3 x 12
    -Leg press, pyramid warm ups then 1 drop set of 15-10-8-failure, no lockouts
    drops went as follows:
    10 pps x 15
    8 pps x 10
    6 pps x 8
    5 ppps x failure

    -Hack squat 1 drop set, no lockouts
    3 pps x 10
    2 pps x 8
    1 pps x failure

    -Stiff legged deadlift 4 x 10
    -Adductor 3 x 15

    Calves
    -Satnding raise 6 x 10, rest 45 sec

  13. #313
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    Allen, how many weeks did you do the Kinetic chain firing program ? eric

  14. #314
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, how many weeks did you do the Kinetic chain firing program ? eric

    Only 5 weeks. I would typically have done it longer, but since my contest prep is starting in about 4 weeks my time line was altered a bit.

  15. #315
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    Allen, did you do every week the same workouts or did you vary in exercises and did variations of the olympic circuit ? eric

  16. #316
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, did you do every week the same workouts or did you vary in exercises and did variations of the olympic circuit ? eric
    The olympic circuit day was alternated each week with another workout. The other days had things that were alternated each week as well

  17. #317
    Senior Member Allen Cress's Avatar
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    Chest/ Delts

    1) Machine fly 3 x 8 with 1 sec flex
    2) Incline BB press 3 x 8, no lockouts
    3) Slight Incline DB press 3 x 10 w/ 1 sec flex
    *At this point I did over and back band stretches between every set thru rest of workout
    4) Pec Minor dips 2 x failure

    5a) Bent DB laterals 3 x 15
    5b) Band rear delt pull aparts 3 x 15

    6) Seated DB press 4 x 10

  18. #318
    Senior Member Allen Cress's Avatar
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    Legs

    1) Lying leg curl 1 x 15, 1 x 12, 1 x 10, 1 drop set 10, 8, failure
    2) Leg press with mini bands 3 x 10, 9 pps + bands
    3) Squats 3 x 10, 315lbs
    4) Single leg walking lunge 3 x 10 each leg
    5) DB stiff leg deadlift 2 x 20, 90 lbs
    6) Adductor machine 3 x 12

  19. #319
    Senior Member Allen Cress's Avatar
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    Chest/Shoulders

    1) Machine press with 1 sec flex 3 x 10, 140lbs
    2) Incline BB press 3 x 6, worked up to 225lbs
    3) Pec minor dips 3 x failure
    4) Flat BB bench press with bands 3 x 5, 170lbs flex hard on every rep

    5a) Reverse pec deck 3 x 25, 70lbs
    5b) Rear delt Band pull aparts 3 x 15

    6) wide grip BB row, keep elbows high 3 x 15, 80lbs

    7a) DB side laterals 3 x 10, 30lbs
    7b) One arm band side lateral 3 x 10

  20. #320
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    Hi Allen, are you still bulking at the moment before you start your contest prep in a few weeks? Do you have any recent pics?

  21. #321
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by greemah View Post
    Hi Allen, are you still bulking at the moment before you start your contest prep in a few weeks? Do you have any recent pics?
    I am in maintenance mode right now, staying around 225 lbs. I will have some pics right before I start prep. I will probably start a contest prep thread.

  22. #322
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    Allen, are you working out 4 or 5 days a week at this time ?
    I see that you have a chest/shoulders and legs workout, I presume that your other
    workouts are arms/core and back/traps but maybe you have a complex day where
    the accent lies more on conditioning to stay into condition a not getting to bulky, eric

  23. #323
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, are you working out 4 or 5 days a week at this time ?
    I see that you have a chest/shoulders and legs workout, I presume that your other
    workouts are arms/core and back/traps but maybe you have a complex day where
    the accent lies more on conditioning to stay into condition a not getting to bulky, eric
    I am training 4 days per week. Arms and Back. I train abs and calves 2-3 times a week. Not getting bulky would be more diet based.

  24. #324
    Senior Member Allen Cress's Avatar
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    Back/calves

    1) Smith machine bent rows 3 x 8, 185lbs
    2) One arm DB rows 3 x 8, 120lbs
    3) DB pullovers 3 x 12, 70lbs
    4) DB shrug w/ 3 sec flex 3 x 12, 80lbs
    5) Band Good mornings 3 x 25

    6) Standing calve raise 5 x 15, 60 sec rest
    7) Tibia raises 4 x 15

  25. #325
    Senior Member Allen Cress's Avatar
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    Chest/Shoulders

    1) Flat DB press 4 x 15, 12, 9, 6
    2) Incline BB press 3 x 8
    3) Flat BB bench press with mini-bands 3 x 5 with hard flex
    4) Machine fly 2 x 20

    5a) DB bent laterals 3 x 15
    5b) Rear delt band pull aparts 3 x 15

    6) Cage press 4 x 10, 8, 6, 4
    7) 6 ways 2 x 10

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