Hardcore Insanity

Triple Threat · 01-12-2004, 08:18 AM

Sunday, Jan 11, weight 224 (slightly bloated from last night’s Chinese food)

The changes to the routine continue. I’ve decided to try rack deadlifts and deadlifting from a raised platform. I’m eliminating box squats from this workout, and replacing them with rack deadlifts and deadlifts from a 6 inch high box.

Deadlift 385 – 4x5
Rack deadlifts (knee level) 455 – 3x3
Platform deadlifts 225 – 3x3
Good mornings 225 – 2x6
Reverse hyperextension 85 – 2x8
Shrugs 500 – 1x8, 1x7 (front), 2x8 (rear)
Crunch Machine 190 – 7, 4
Cable Crunch 125 – 2x8

I wasn’t sure what weight to use with the new exercises, so I just guessed. The rack deadlifts were very easy – sure hope I am doing them correctly. I really felt the platform deadlifts in my lower back. I had no trouble doing them, but I sure felt them.

Triple Threat · 01-13-2004, 11:35 AM

Monday, Jan 12, weight 223
Close grip bench 235 – 2x5, 2x4
Dips BW+45 – 1x8, 1x6
Pushdowns 80 – 2x6
Chinups BW+20 – 5,4,3,3,2
Bent over rows 285 – 5x5
Seated cable rows 260 – 1x7, 1x6
Straight-arm pulldowns 90 – 1x8, 1x6

**P-funk** · 01-13-2004, 11:37 AM

awsome wieght on the close grip bench press and bent rows.

Triple Threat · 01-14-2004, 09:46 AM

The reading I've been doing has led me to start working the back and triceps harder in order to increase my bench. I've now got them on a separate day, and I hit those two exercises first.

Triple Threat · 01-14-2004, 09:46 AM

Wed, Jan 14, weight 223
Squats 295 – 8x3
Box squats (10.25”) 275 – 5x1
SLDL 225 – 2x10
Leg Press 630 – 3x12
Standing calve raises 340 – 2x10
Seated calve raises 150 – 1x8, 1x6
Hanging leg raises 2x12, 1x8

**P-funk** · 01-15-2004, 04:46 AM

Quote:

Originally posted by CaptainDeadlift
The reading I've been doing has led me to start working the back and triceps harder in order to increase my bench. I've now got them on a separate day, and I hit those two exercises first.

Yeah, working the anagonistic muscle (back) to increase your bench is huge. that is a good idea.

Wed, Jan 14, weight 223
Squats 295 – 8x3
Box squats (10.25”) 275 – 5x1
SLDL 225 – 2x10
Leg Press 630 – 3x12
Standing calve raises 340 – 2x10
Seated calve raises 150 – 1x8, 1x6
Hanging leg raises 2x12, 1x8

this workout looks good and you really know your shit about lifting for strength form what I have read but if I could make a suggestion. I would do the box sqats before my regular squats, or even on a completely different day. The reason I said do it befroe is becasue box sqauts are an explosive/power exercise which will recruit more type IIb muscle fibers and it will be dificult to be explosive after doing a strength exercise like squats....Just my opinion.

katie64 · 01-15-2004, 08:30 AM

Good luck with the TP training, will you have an open thread at Avant for this, where members can view your progress???

Triple Threat · 01-15-2004, 09:47 AM

Quote:

Originally posted by P-funk
... but if I could make a suggestion. I would do the box sqats before my regular squats, or even on a completely different day. The reason I said do it befroe is becasue box sqauts are an explosive/power exercise which will recruit more type IIb muscle fibers and it will be dificult to be explosive after doing a strength exercise like squats....Just my opinion.

That's an interesting thought about the ordering of the squats and box squats. My first inclination would be switching the order, but keeping them on the same day. I'm not sure where I would put them if I did them on a separate day. I will consider this when I resume this type of training in a few months.

Triple Threat · 01-15-2004, 09:59 AM

As if on cue, katie has provided the perfect segue.

Quote:

Originally posted by katie64

Good luck with the TP training, will you have an open thread at Avant for this, where members can view your progress???

Thanks.

I've been selected to be one of TP's test subjects for his latest Training regimen. This will be a radical change from the type of training that I've been doing lately, focusing on hypertrophy instead of strength.

I will have a journal at Avant, but it will be in a private forum, with restricted access. TP wants this experiment run in confidentiality, so you won't be able to follow the progress. The plan calls for it to run 13 weeks. I'm also supposed to take before and after pictures. I assume that I'll be allowed to post them here, so if they're not too unflattering, they'll be in my gallery.

I'm hoping to start the new routine on Sunday, so tomorrow's workout will be the last one under the current scheme. I will not be posting in this journal regularly, but I do intend to pop in every once in a while with some information. It just won't be very detailed.

Triple Threat · 01-16-2004, 06:47 AM

I should have posted this earlier, but I was focused too much on diet. Anyway, this is a representative sample of my daily diet:

4:45 AM Pre-workout Protein/Carb shake (workout days only)
7:00 AM Post-workout Protein/Carb shake (at the gym, immediately following the workout)
7:45 AM Breakfast - bowl of cereal (Fiber One w/ wheat germ, milk), protein shake
9:30-10:00 AM Mid morning snack (usually tuna, sometimes smoked salmon, chicken, or turkey)
12:00-12:30 PM Lunch (usually 2 chicken breasts, vegetables or salad)
3:00-3:30 PM Mid afternoon snack (see Mid morning snack)
6:00-7:00 PM Dinner (fish, beef, or poultry, plus some combination of vegetables, salad, rice, pasta, except when at the Chinese buffet where almost anything goes)
9:30-10:00 PM Protein shake (just prior to bed)

My goal has been maximal protein, minimal carbs, and don't let the fats get out of hand.

Triple Threat · 01-16-2004, 06:55 AM

If there was ever a day to stay in bed and skip the workout, today was it.
Minus 5 (F), minus 30 wind chill, and a balmy 50 in the gym.

Fri, Jan 16, weight 225

Bench Press 210 – 1x8, 245 – 1x5, 265 – 1x2, 295 – 1x1, 240 - 1x5
Decline Bench 225 – 1x8, 1x7
Incline Dumbbell Bench 70 – 2x7
Standing Military Press 115 – 5x5

That’s it. Short and sweet. I want to start off TP’s new plan on the right foot, not too worn out from a previous workout, so I dropped a few exercises.

katie64 · 01-16-2004, 07:02 AM

you posted your diet, awesome, chinese buffet

no fair

Brrrrrrrrrrrrrrrrr, it's freezing here too

Triple Threat · 01-23-2004, 10:43 AM

I've completed the first week of TP's new training plan. It's much different than what I have been doing. There are 3 other people currently doing it and we're at the same stage, so we're able to compare notes.

The only thing I've noticed so far is an increase in appetite. I don't know if it's related to the workouts or just a coincidence. Also, some muscles are sore due to the introduction of new (for me) exercises. This is not a surprise.

I had to take "before" pictures as part of the project. One of these days I'll get around to posting them here.

That's it for now. Time for lunch.

joycough · 01-23-2004, 11:04 AM

I was just wondering what kinda of a resting scheme you use?

Triple Threat · 01-23-2004, 12:15 PM

For exercises with 7-8 reps, the rest interval is about a minute and a half, but might creep up to 2 minutes, especially towards the end of the workout. For singles, it's generally a good 3 minutes between sets, and possibly 4 minutes when attempting new PRs. For those exercises where I'm doing from 3-5 reps, the rest period is between 2 and 2 and a half minutes.

The deadlift workout usually takes me about 70-75 minutes, the squat workout 60-65, and the other two 50-55.

Triple Threat · 01-30-2004, 09:53 AM

I've just completed my second week of TP's torture test. I swear he's trying to kill me. If this winds up being my last post in this journal, you'll know he's achieved his goal.

atherjen · 01-30-2004, 12:14 PM

CD Im really interested in seeing how you make out with this! TP's a wise man! I hope it all goes over well. You should try and get around to posting those before pics for us!
Best of luck with it!

Triple Threat · 02-01-2004, 09:43 AM

Thanks, Jen. I sure hope TP knows what he's doing. This hypertrophy training is a big switch from the strength training I had been doing. In fact, up until today's workout, I had been satsified with the weights I had been using. Today's workout was another story though. An across the board decrease in amount of weight used. As you've said in one of your journals, it's depressing seeing the amount of weight go down. Now I need to pop over to your journal and see how the demo went.

Fade · 02-06-2004, 10:17 PM

It's the 6th. Where are your workouts mister?

Triple Threat · 02-11-2004, 11:04 AM

I've been working out regularly. I've been doing Twin Peak's new top-secret training plan, details of which are to remain private until he is ready to release it for public viewing.

Last Monday I completed the first stage of workouts. It had been planned for 4 weeks, but the workouts got too difficult too quickly and we had to shorten it to three weeks. We're also playing around with exercise selection. As TP says, it's a work in progress.

I picked up a stomach bug (couldn't eat much, and couldn't keep in what little I did eat) during this past week, so the third week's training got stretched out a bit.

I actually lost about 5 pounds (all during the last week) from the start of the program until the end of the first stage. In spite of that, most measurements remained the same, except for chest, which increased slightly.

X Ring · 02-11-2004, 11:18 AM

i'll be a gineau pig for this training plan if you want. I need something new to build mass I have been stuck at the same weights for a solid 8 months now. It is pretty depressing.

Twin Peak · 02-11-2004, 12:01 PM

Quote:

Originally posted by CaptainDeadlift
I've just completed my second week of TP's torture test. I swear he's trying to kill me. If this winds up being my last post in this journal, you'll know he's achieved his goal.

Apparently, I haven't achieved my objective yet. Damn.

Triple Threat · 02-11-2004, 03:18 PM

Well it certainly wasn't a case of not trying. What'd we do, about a gazillion sets of Deadlifts a week?

X Ring · 02-12-2004, 08:16 AM

Deadlifts are awesome, they make me very happy. I personally would rather have an awesome session doing deads than have sex.

Triple Threat · 02-12-2004, 12:03 PM

I was in complete agreement with you right up to "sex".

**P-funk** · 02-12-2004, 02:56 PM

Quote:

Originally posted by CaptainDeadlift
Well it certainly wasn't a case of not trying. What'd we do, about a gazillion sets of Deadlifts a week?

that is why you are the capt.

this sucks that you can't post workouts! I like seeing the weights you are tossing around. It fires me up to try and train hard

Triple Threat · 02-12-2004, 03:13 PM

Quote:

Originally posted by P-funk
this sucks that you can't post workouts! I like seeing the weights you are tossing around. It fires me up to try and train hard

I can't give specifics, but I can give some hints.

All rep ranges are 6-9.

From recent workouts:

Incline DB press: 80-90 lbs
Flat BB Press: 225
Deadlifts: 335-365
1-arm DB Row: 115
Close Grip BP: 155-175
Squat: 225
Shrugs: 365

Most weights are down from what I had been doing, but I'm doing higher rep sets now.

And you better keep training hard. I'm still reading your journal.

**P-funk** · 02-12-2004, 03:14 PM

Damn, I hate high reps too. I don't like counting over 4. It gives me a headache!

01-13-2004, 11:37 AM	#33
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	awsome wieght on the close grip bench press and bent rows.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-15-2004, 08:30 AM	#37
katie64 Senior Member Elite Member Join Date: Mar 2003 Location: ME, USA Posts: 2,295	Good luck with the TP training, will you have an open thread at Avant for this, where members can view your progress???
	*Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.* Katie [color="Green"]My Journal...[/COLOR

01-16-2004, 06:55 AM	#41
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	If there was ever a day to stay in bed and skip the workout, today was it. Minus 5 (F), minus 30 wind chill, and a balmy 50 in the gym. Fri, Jan 16, weight 225 Bench Press 210 – 1x8, 245 – 1x5, 265 – 1x2, 295 – 1x1, 240 - 1x5 Decline Bench 225 – 1x8, 1x7 Incline Dumbbell Bench 70 – 2x7 Standing Military Press 115 – 5x5 That’s it. Short and sweet. I want to start off TP’s new plan on the right foot, not too worn out from a previous workout, so I dropped a few exercises. Last edited by CaptainDeadlift : 01-16-2004 at 10:02 AM.

01-16-2004, 07:02 AM	#42
katie64 Senior Member Elite Member Join Date: Mar 2003 Location: ME, USA Posts: 2,295	you posted your diet, awesome, chinese buffet no fair Brrrrrrrrrrrrrrrrr, it's freezing here too
	*Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.* Katie [color="Green"]My Journal...[/COLOR

01-23-2004, 11:04 AM	#44
joycough Super Hero Join Date: Sep 2002 Location: canada Posts: 185	Question I was just wondering what kinda of a resting scheme you use?

01-12-2004, 08:18 AM	#31
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Sunday, Jan 11, weight 224 (slightly bloated from last night’s Chinese food) The changes to the routine continue. I’ve decided to try rack deadlifts and deadlifting from a raised platform. I’m eliminating box squats from this workout, and replacing them with rack deadlifts and deadlifts from a 6 inch high box. Deadlift 385 – 4x5 Rack deadlifts (knee level) 455 – 3x3 Platform deadlifts 225 – 3x3 Good mornings 225 – 2x6 Reverse hyperextension 85 – 2x8 Shrugs 500 – 1x8, 1x7 (front), 2x8 (rear) Crunch Machine 190 – 7, 4 Cable Crunch 125 – 2x8 I wasn’t sure what weight to use with the new exercises, so I just guessed. The rack deadlifts were very easy – sure hope I am doing them correctly. I really felt the platform deadlifts in my lower back. I had no trouble doing them, but I sure felt them.

01-13-2004, 11:35 AM	#32
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Monday, Jan 12, weight 223 Close grip bench 235 – 2x5, 2x4 Dips BW+45 – 1x8, 1x6 Pushdowns 80 – 2x6 Chinups BW+20 – 5,4,3,3,2 Bent over rows 285 – 5x5 Seated cable rows 260 – 1x7, 1x6 Straight-arm pulldowns 90 – 1x8, 1x6

01-14-2004, 09:46 AM	#34
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	The reading I've been doing has led me to start working the back and triceps harder in order to increase my bench. I've now got them on a separate day, and I hit those two exercises first.

01-16-2004, 06:47 AM	#40
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	I should have posted this earlier, but I was focused too much on diet. Anyway, this is a representative sample of my daily diet: 4:45 AM Pre-workout Protein/Carb shake (workout days only) 7:00 AM Post-workout Protein/Carb shake (at the gym, immediately following the workout) 7:45 AM Breakfast - bowl of cereal (Fiber One w/ wheat germ, milk), protein shake 9:30-10:00 AM Mid morning snack (usually tuna, sometimes smoked salmon, chicken, or turkey) 12:00-12:30 PM Lunch (usually 2 chicken breasts, vegetables or salad) 3:00-3:30 PM Mid afternoon snack (see Mid morning snack) 6:00-7:00 PM Dinner (fish, beef, or poultry, plus some combination of vegetables, salad, rice, pasta, except when at the Chinese buffet where almost anything goes) 9:30-10:00 PM Protein shake (just prior to bed) My goal has been maximal protein, minimal carbs, and don't let the fats get out of hand.

01-23-2004, 10:43 AM	#43
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	I've completed the first week of TP's new training plan. It's much different than what I have been doing. There are 3 other people currently doing it and we're at the same stage, so we're able to compare notes. The only thing I've noticed so far is an increase in appetite. I don't know if it's related to the workouts or just a coincidence. Also, some muscles are sore due to the introduction of new (for me) exercises. This is not a surprise. I had to take "before" pictures as part of the project. One of these days I'll get around to posting them here. That's it for now. Time for lunch.

01-23-2004, 12:15 PM	#45
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	For exercises with 7-8 reps, the rest interval is about a minute and a half, but might creep up to 2 minutes, especially towards the end of the workout. For singles, it's generally a good 3 minutes between sets, and possibly 4 minutes when attempting new PRs. For those exercises where I'm doing from 3-5 reps, the rest period is between 2 and 2 and a half minutes. The deadlift workout usually takes me about 70-75 minutes, the squat workout 60-65, and the other two 50-55.

01-30-2004, 09:53 AM	#46
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	I've just completed my second week of TP's torture test. I swear he's trying to kill me. If this winds up being my last post in this journal, you'll know he's achieved his goal.

01-30-2004, 12:14 PM	#47
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	CD Im really interested in seeing how you make out with this! TP's a wise man! I hope it all goes over well. You should try and get around to posting those before pics for us! Best of luck with it!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-01-2004, 09:43 AM	#48
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Thanks, Jen. I sure hope TP knows what he's doing. This hypertrophy training is a big switch from the strength training I had been doing. In fact, up until today's workout, I had been satsified with the weights I had been using. Today's workout was another story though. An across the board decrease in amount of weight used. As you've said in one of your journals, it's depressing seeing the amount of weight go down. Now I need to pop over to your journal and see how the demo went.

02-06-2004, 10:17 PM	#49
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	It's the 6th. Where are your workouts mister?

02-11-2004, 11:04 AM	#50
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	I've been working out regularly. I've been doing Twin Peak's new top-secret training plan, details of which are to remain private until he is ready to release it for public viewing. Last Monday I completed the first stage of workouts. It had been planned for 4 weeks, but the workouts got too difficult too quickly and we had to shorten it to three weeks. We're also playing around with exercise selection. As TP says, it's a work in progress. I picked up a stomach bug (couldn't eat much, and couldn't keep in what little I did eat) during this past week, so the third week's training got stretched out a bit. I actually lost about 5 pounds (all during the last week) from the start of the program until the end of the first stage. In spite of that, most measurements remained the same, except for chest, which increased slightly.

02-11-2004, 11:18 AM	#51
X Ring training to be Goku Join Date: Sep 2003 Location: New England Posts: 696	i'll be a gineau pig for this training plan if you want. I need something new to build mass I have been stuck at the same weights for a solid 8 months now. It is pretty depressing.

02-11-2004, 03:18 PM	#53
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	Well it certainly wasn't a case of not trying. What'd we do, about a gazillion sets of Deadlifts a week?

02-12-2004, 08:16 AM	#54
X Ring training to be Goku Join Date: Sep 2003 Location: New England Posts: 696	Deadlifts are awesome, they make me very happy. I personally would rather have an awesome session doing deads than have sex.

02-12-2004, 12:03 PM	#55
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	I was in complete agreement with you right up to "sex".

02-12-2004, 03:14 PM	#58
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	Damn, I hate high reps too. I don't like counting over 4. It gives me a headache!
	h