Triple Threat

315 lb pressing on sun-burned skin doesn't sound pleasant. Nice job on the DLs.

X Ring

Week 1

WORKOUT A
8-Jun-04
Incline Barbell Press
6x225(2)
Standing Barbell Military Press
6x135, 8x135
Wide Grip Dips (weighted if necessary)
7x BW+ 70 (2)
Close Grip Bench Press
7x185, 7x205
(Back) Squat
6x315 (2)
Stiff Leg Deadlift
6x315 (2)
Barbell Row
6x225, 7x225
Chin Up
7x BW (2)
Standing Dumbbell Curl
6x65 (2)
Superset: Cable Curls and Reverse Cable Pressdowns
8x15/9x15 , 9x15/9x15
Superset: Calves (standing) and Traps (Barbell Shrugs)
9x15.5/9x405 , 9x15.5/8x455
Weight240 lbs (fat ass)
Cardio0 min
Time85 min

WORKOUT B June 10, 2004
Close Grip Pulldowns
7x20.5, 6x20.5
Seated Cable Row
7x20, 8x20
Standing Barbell Curl
5x145 (2)
Leg Press
8x900, 7x1080
Leg Curl
9x155, 6x190
Hack Squat
7x450, 8x450
Low pulley cross-overs
7x8, 6x8
Bench Press
6x275, 5x275
Close Grip Bench Press
7x205, 6x205
Lateral Raises
8x50 (2)
Superset: Calves (seated) and Traps (Dumbbell Shrugs)
8x405/9x125 (2)
Weight241 lbs
Cardio0 min
Time80 min

I dont really like this setup of Phase III mostly I believe it is due to the fact that I have never really dont a workout similar to this before. Phase I was similar but not the same. Never did every body part in the same day. I think I can get use to it. Only time will tell.

I was suprise by several things. First of all the time it took. I thought it would take longer. I was hustling each workout but with unloading all the weight and having to do at least 1 or 2 warm upset for each exercise I though I would be over 90 min. I should be able to keep it under 90 min.
Second thing what some of my lifts. Never did over a 1/2 ton on leg press (1080 lb). And that is all the weight it can hold unless I get some kids to sit on the machine but I doubt the gym would be in favor of that.
Bench surprised me. Havent done much of it in this program (flat bench barbell specifically) but I was able to hit 275 lbs for 6 and 5 reps, which is better, especially considering it was half way through my workout.


Bit of a fatty lately, has to do with not workingout much past 1.5 weeks and my diet b/c Ididnt plan ahead as much while traveling. and unfortunately I wont be huge for my 5 yr high school reunion on saturday night. Not scheduled to lift until monday but I will probably do some cardio or someting to just burn some calories.
Finally I am up to date

OK I am out of work in and hour or so and I am headed to the river to fish

X Ring

Definitely sucked a big large nut so I just did extra leg press b/c I was going to get a better w/o doing that. I do have a lot of marks on my back from shrugs, bloody ones

PreMier

WOW! Thats some serious weight on leg press.. Goddamn..

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

X Ring

it is but I dont have a good ROM, and I guess it is just the nature of the leg press and no one does it. I hold the handles on the side which helps me keep the right amount of arch in my back (just the keep from rounding it) and keep my ass on the seat. (Otherwise you get to might pressure on your spine) So I came down as far as I can but I end up crushing my ribs and after I bend them a little thats as far as I can go. I just feel they are more like a half squat so it isnt really that impressive. Once I can squat 900 below parallel I will be happy

X Ring

Week 2

WORKOUT A
14-Jun-04
Incline Barbell Press
8x225, 7x225 (up from last week)
Standing Barbell Military Press
8x135, 5x155
Wide Grip Dips (weighted if necessary)
6x(bw+90) (2) (definitely up)
Close Grip Bench Press
6x205 (2) Down
(Back) Squat
6x315, 8x315
Stiff Leg Deadlift
6x315 (2)
Barbell Row
7x225, 7x245
Chin Up
5x bw+ 50, 6xbw+35
Standing Dumbbell Curl
6x60, 6x65
Superset: Cable Curls and Reverse Cable Pressdowns
7x15/8x15.5 , 8x15.5/9x15.5
Superset: Calves (standing) and Traps (Barbell Shrugs)
12x15.5*/8x450** , 9x450***/8x450**
Weight
237 lbs
Cardio
0 min
Time
80 min

* kinda lost track of reps/ stopped thinking and went past 9 to 12 b/c weight was too light and there was no more weight for standing calves so I had to do something else for the next set (see ***)

** Did standing maching shrugs rather than a bar b/c all the places to do BB shrugs were taken up and I wasnt weighting around. I actually like these better b/c it is more of a DB grip but you can load lots of weight on. DBs at my gym only go to 125, might do these in place of DB shrugs from now on

*** For my second set of standing calves I put 25 lb plates under the balls of my feet and just grabbed the weight and did the exercise

Alright w/o over all, some weights up, some down, some the same. I still am unsure of what I think about Phase III. I certainly work up a good sweat, and i get some soreness a day or two later.


I got to play softball yesterday (tuesday) for my friends account company's team. It was good and bad. Good b/c I love baseball and miss it and softball is pretty close. Bad b/c it is slow ptich softball and that means any chance of playing fast pitch baseball is down the drain. Something I had been hoping for but not doing enough about for a while. So I will keep playing every tuesday.
We lost 17-10 but it didnt seem that bad. and I went 3 for 4 with a homerun

X Ring

WEEK 2

WORKOUT B June 16, 2004
Close Grip Pulldowns
7x20.5, 6x20.5
Seated Cable Row
8x20, 7x20
Standing Barbell Curl
5x145, 6x135
Leg Press
8x900, 7x990
Leg Curl
7x190, 6x190
Hack Squat
9x360, 9x360
Low pulley cross-overs
7x8, 8x7
Bench Press
6x275, 6x255
Close Grip Bench Press
6x205, 7x205
Lateral Raises
7x50 (2)
Superset: Calves (seated) and Traps (Dumbbell Shrugs)
8x405/9x125 (2)
Weight 237 lbs
Cardio 0 min
Time 95 min ( only b/c my brother was with me)


Lifted with my brother today , which is why it took so long. Poor kid broke his left hand getting hit by a pitch playing baseball so he is going to miss his whole summer AAU season . He was suppose to go to play in the 15 yr old world series at the end of july but he is out. He is pretty pissed b/c he wants to go as far as he can with baseball, (past college) and he is out for an important season. He just lifted legs and some abs.

Anyone have any exercises you can do for upper body with a broken hand that you arent aloud to used at all??

Hack squats were down only b/c I really really went deep I can do plenty of weight up to parallel but just below that is weak so i wanted to hit that.
Everything else was pretty much the same. I am pretty sore today, especially the legs. I am sure it is this workout but also the sprinting i did for the softball game i played. I havent done any sprints in quite a while, i got today to heal before squats again on friday

PreMier

How do you liek Phase III?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

X Ring

Here is my unprofessional, personal opinion:
Phase III workouts alone, workout A and workout B, are good if you can only make it to the gym say 2 maybe 3 times a week. Each workout is complete and can get you through all your muscle groups in 80 mins or so. However when you are lifting 4 or 5 times a week you arent letting your muscle recover, something I thought was important. Thus decreasing the weight you can move. Now b/c you only have 2 workouts that are suppose to cover all muscle groups each day you cant get into much depth in training one group. It is probably just personal preference but I like to dedicate one day to each group or so. That way I can hammer out my shoulders or my chest completely. I feel these workouts are like going to football practice everyday doing the same thing. You get a workout but are you spending enough time on each thing to develop it completely and properly.
That said before this program I was stuck at a plateau using the one muscle group a day, training each group ~ once a week, in a workout I just kinda put together. I saw progress in phase II and fat loss in phase I. Jury is still out on phase III

PreMier

Nice writeup.

As you know, I havent started it yet. But I have seriously seen MORE body comp changes during this routine, than all of my training before. I also have my diet down better, but I really do think that TP developed an excellent program.

Your going to do Westside after this huh?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

X Ring

I agree that Twin Peak has an awesome program here. And I too have see some positive body comp changes, and I have for the first time started to be more strict with my diet. Although it is nothing compared to many people on this board.
I just dont care for some of the workouts. I will use all of this program in the future I am positive but I likely wont run phase I and III as long and would probably skip the first week, I feel it is to light. I would rather take 5 days of active rest.

i am going to do westsides after this program. I might do phase II for two week or something then go to Westside just for a change. I imagine myself doing that and enjoying it. Tentaive plans are to run it for 8 weeks and then go back to a modified version of this most likely.

Saturday Fever

I'm still anxious to see the logic behind the routine. And I don't mean that in a sarcastic light. I just really don't get the routine. I can't wait to see TP's big write-up on why and such.

yay.

M.J.H.

I am in the same boat SF. I am really really curious what the idea is behind all of the talk about TP PT.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

X Ring

I dont totally understand it either. It is progressive training, you start out light and then overtrain in a 4 week period then start over again. Doing it 3 times. like I said I have seen some body comp changes and a little bit of strength but that maybe linked more to my diet. Its a decent program, just depends on your goals

Twin Peak's just said the rest of the program was made public over on avantlabs.com so you can read up on that. I'm sure it will explain the program better than I can

IainDaniel

With this training schedule, I don't think strength is the main focus. The focus is adding size. ie Cap'n Deadlift from what I recall added a 1/4" to some of his measurements, which is pretty significant for someone with his experience.

Although you probably will get some strength gains, size is primary IMO

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

X Ring

yeah I meant to say that this wa a mass program if i didnt. I have seen some mass in my body comp changes. And with that some strength gains which is always welcome. Thanks

PreMier

Its actually a three part article. Part II just came out. The next M&M wont be out untill August.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Var

PreMier really is the TPPT Nazi!

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

PreMier

I know X is here too... His green light is on!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Var

Its off now. I think u scared him away.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

X Ring

yeah Premier scares me, quickly this program didnt end so well. I missed the gym quite bit this last week. Of the 5 times I was suppose to go it only ended up being 3 and I missed one last week, been super busy and to tired to post. Everyday this week worked 14 hours besides today which was only 9 hours. so there just wasnt the time in the day to lift. Got there today though.
I am going away for the weekend to Maine until monday night, might lift over the weekend with my buddy up there. Sometime next week I will finish up all the stats and all. Everything just looks the same. None of my lifts really changed. Perhaps down a but due to increased intensity.
Thats all

Var

I've stuck pretty damn close to the program and my gains have definitely ceased. Looking forward to it being over. May be able to use some of Phase I to change things up. Have u noticed any gains at all?

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

Triple Threat

Var, as you head towards the completion of phase III, you won't see much in the way of gains during the last couple of weeks. Gains, if any, will occur during the deloading week following week 4.

X Ring

no gains, didnt hit the gym today again, been horrible last two weeks but it is ok b/c I hit this program right on. havent lifting since thursday but I went on a 38 mile bike ride sunday through acadia national park. going to be back to maybe a week of phase 1 or 3 then 2-3 weeks of phase 2 then westside for a while see how that goes. Trying to drop some more body fat right now but I dont want to lose any LBM. Definitely learned a lot from this program, helped me get my diet under control a bit and taught me more about how I respond to things. But no gains, if anything I might have lost a little but really on my BF% will tell me that not my measurements