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Thread: Allen's Off Season Training and Nutrition

  1. #201
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    This should probably be obvious to me but when you say a b c...are you performing tri sets or....?
    23 years old
    5' 6"
    153 lbs


    Bench: 315
    Deadlift: 400
    Squat: 425

  2. #202
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by whatdahell? View Post
    This should probably be obvious to me but when you say a b c...are you performing tri sets or....?
    Yes, that means they are done back to back with little to no rest

  3. #203
    Senior Member Allen Cress's Avatar
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    I Have one more week on my current program then I will be taking a week off from training. This has been a brutal but effective program and when I transition into a more traditional bodypart split for my next program I should see some good gains and carry over.

    I also posted some video from one of my workouts in the Video section on forums
    Last edited by Allen Cress; 01-21-2011 at 11:25 AM.

  4. #204
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    Allen, so you did this program ( hybrid power - conditioning ) for almost 12 weeks now and from there ( first rest for 1 week ) you move on to a more traditional bodybuilding program that will give you a carry over effect to muscle growth.
    Of course traditional bodybuilding training will make part of the training but I guess there will be some real athletic moves and combo's in there that the ' traditional bodybuilders ' would not do or even refuse to do.
    I showed the video's to some people in my gym and also I showed them your competition pics and said you were a natural bodybuilder, they looked in disbelief.
    So Allen, stay motivated and keep up the good work.
    ERIC

  5. #205
    Senior Member Allen Cress's Avatar
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    Thanks bro. For this next program I will be going pretty much all traditional with maybe a few unique exercises, but at this point my body needs to back off the ballistic and most explosive moves such as jumps and olympic moves to give my joints and tendons a break. I have been doing some type of hybrid for the last 6 months.

  6. #206
    Senior Member Allen Cress's Avatar
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    Next program.

    I am in the middle of my week off and will start back on Monday. My body is enjoying the rest and recovery.

    I just finished designing my next program and I will be on a bodypart split:

    Day 1: Arms/core
    Day 2: Legs
    Day 3: Shoulders/ calves
    off
    Day 4: Chest/ core
    Day 5: Back/ calves
    off

    I am using different intensity techniques with each bodypart and changing the exercise sequence every week with 4 different sequences, then repeat.

  7. #207
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    Quote Originally Posted by Allen Cress View Post
    I am in the middle of my week off and will start back on Monday. My body is enjoying the rest and recovery.

    I just finished designing my next program and I will be on a bodypart split:

    Day 1: Arms/core
    Day 2: Legs
    Day 3: Shoulders/ calves
    off
    Day 4: Chest/ core
    Day 5: Back/ calves
    off

    I am using different intensity techniques with each bodypart and changing the exercise sequence every week with 4 different sequences, then repeat.
    I've been trying some of these workouts. Been kicking my ass, man. Appreciate it.
    23 years old
    5' 6"
    153 lbs


    Bench: 315
    Deadlift: 400
    Squat: 425

  8. #208
    Senior Member Allen Cress's Avatar
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    First day back after 1 week off

    Today was my first day nback training. I will use the first week or so as my break-in week a gradually up my intensity. Today was Arms/core. For the next month I will be sticking with high reps and slow execution on triceps because I am just getting over some tendonitis. Bodyweight is holding around 216-217

    - Pushdowns 4 x 15-20
    - Overhead tubing ext. 4 x 15
    - Machine dips 3 x 15

    - Alternating Tube curls 3 x 10-12
    - one arm cable curls 3 x 10-12
    - preacher curls 3 x 10-15
    - one arm zottman curl 3 x 10

    Kept rest periods short 30-60 seconds

  9. #209
    Wannabebig Member DavisK's Avatar
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    Quote Originally Posted by Allen Cress View Post
    - Pushdowns 4 x 15-20
    - Overhead tubing ext. 4 x 15
    - Machine dips 3 x 15

    - Alternating Tube curls 3 x 10-12
    - one arm cable curls 3 x 10-12
    - preacher curls 3 x 10-15
    - one arm zottman curl 3 x 10

    Kept rest periods short 30-60 seconds
    Any particular reason why you are incorporating tubing into the workouts?

  10. #210
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by DavisK View Post
    Any particular reason why you are incorporating tubing into the workouts?
    Tubing is much easier on the joints. It increases in resistance during the concentric part of the lift and basically deloads during the eccentric.

  11. #211
    Senior Member Allen Cress's Avatar
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    Leg day

    This was a short but brutal workout.

    Leg curl 3 x 15, 12, 8. Then 1 drop set of 10-10-25

    BB stiff legged deadlift , 2 light warm ups then 2 sets of 10-12 with a hard flex on each and every rep

    Leg press 3 x 10-15, slow negative and explode up then right back down. NO Pauses

    Hack squat 3 x 10-12. No lockouts. On last set pause at the bottom of each rep and no nockout at top, then drop weight in half and pump out 15 reps.

    3 rounds of 1 min deep stretching on each quad.

  12. #212
    Senior Member Allen Cress's Avatar
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    Shoulders

    MY delts have never been soo engorged with blood and the lactic acid burn was insane!

    Heavy partial lateral swings 4 x 35

    Reverse pec deck 3 x 35

    Incline rear lateral swing 1 x drop set 60, 30, 10. Last set do a pause contraction on ever rep and full ROM

  13. #213
    Senior Member Allen Cress's Avatar
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    Legs

    Seated leg curl 4 x 15, 12, 10, 35

    Leg press 3 x 15 (slow negative)

    Hack squats 3 x 8 (no lockouts)

    Squats 3 x 8 (last set did 1 1/2 reps)

    DB stiff legged deadlift 4 x 12 (only come up 3/4)


    Crawl out of gym!!

  14. #214
    Senior Member Allen Cress's Avatar
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    Diet changes

    I modified my diet last week to help get in the calories I need. I was having problems eating everything before because I was constantly full and bloated, so I had to put something together that allowed for easy digestion.

    1) 1 cup egg whites, 4 whole eggs, 1 cup oatmeal, 40 grams raisins, 16oz orange juice

    2) 200g chicken, 2 cups rice, 1 cup peas, 1 dessert

    3) 3 scoops nitrean, 16oz apple juice, 1 scoop waixe miaze

    4) 10oz steak, 2 cups rice, english muffin with jam and peanut butter

    5) 2 tuna sandwiches, large banana, 16oz milk

    6) 3 scoops nitrean, 1 tbsp olive oil, 1/2 cup grape nuts

  15. #215
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    Are you no longer taking Results?

  16. #216
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    What brand of waixe miaze are you taking? I was tempted to try some myself.

    Thank you for your time and great journal Allen!

  17. #217
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    Hi Allen, been very busy these days just like you.
    I'm rebuilding my gym, training hard and having lots of new custumors who want to train for summertime, that last one is every year but with the new gym I gained back some old custumors who heared about the changes I made in infrastructure. ( a mix of hardcore and the bodyshop training center )
    Allen, do you also have the problem when you go back to traditional for a while that you lose condition quickly and feel lesser athletic ? Sometimes backing off intensity is good for neurological rest but when you go back to MET - HYBRID training the first weeks it always feels like dying during the workout.
    Just curious how the transition phase from traditional going to MET - HYBRID feels for you ? eric

  18. #218
    Rory Parker Behemoth's Avatar
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    What do your macros work out to be Allen?
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  19. #219
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by JJD975 View Post
    Are you no longer taking Results?
    Not right now, I cycle off it for 8-12 weeks.

  20. #220
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by af92 View Post
    What brand of waixe miaze are you taking? I was tempted to try some myself.

    Thank you for your time and great journal Allen!
    Its by IDS. I love the grape flavor.

  21. #221
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Hi Allen, been very busy these days just like you.
    I'm rebuilding my gym, training hard and having lots of new custumors who want to train for summertime, that last one is every year but with the new gym I gained back some old custumors who heared about the changes I made in infrastructure. ( a mix of hardcore and the bodyshop training center )
    Allen, do you also have the problem when you go back to traditional for a while that you lose condition quickly and feel lesser athletic ? Sometimes backing off intensity is good for neurological rest but when you go back to MET - HYBRID training the first weeks it always feels like dying during the workout.
    Just curious how the transition phase from traditional going to MET - HYBRID feels for you ? eric
    Not really, a little maybe. My intensity levels are soo high I usually have high O2 debt even after a single set just like when I do a bi-plex or tri-plex. The more advanced you become the more yout TEP will increase and every set you do is exhausting.

    But even on my traditional programs i still do athletic exercises for core and usually pair those and I use some high intensity techniques that are exteremely demanding like strip sets or 1 1/2 reps.

    As with any new program I just take my first week to break into it and go from there.

  22. #222
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by Behemoth View Post
    What do your macros work out to be Allen?
    Protein is about 360-375, Carbs are 550-600 depending on what desserts I have, and Fat is around 100g.

    For desserts I stick with lower fat types like oatmeal rasin cookies or pastrys. Not things like cheesecake which will set heavy. Things that digest easily.

  23. #223
    Senior Member Allen Cress's Avatar
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    Shoulders

    Cable bent laterals 4 x 10-15
    one arm cable side laterals 3 x 15-20
    DB press 4 x 10-12
    seated side laterals 3 x 10-15
    Horizontal front cable raises 3 x 15

    seated calf raise 4 x 15
    standing calf raise 3 x 10; last set triple drop 10-10-10

  24. #224
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    Allen, the shoulder training is it done with incomplete rest or as a circuit with metabolic effect ?
    Eric

  25. #225
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, the shoulder training is it done with incomplete rest or as a circuit with metabolic effect ?
    Eric
    Its done in single set format.

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