Hardcore Insanity

[Triple Threat]

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]

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]

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

 

[Triple Threat]

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]

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]

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]

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

 

[Triple Threat]

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]

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

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]

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]

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]

you posted your diet, awesome, chinese buffet no fair

Brrrrrrrrrrrrrrrrr, it's freezing here too

 

[Triple Threat]

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]

Question

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

 

[Triple Threat]

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]

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]

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]

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]

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

 

[Triple Threat]

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]

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]

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]

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

 

[X Ring]

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

 

[Triple Threat]

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

 

[P-funk]

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]

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]

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

 

[X Ring]

Originally posted by CaptainDeadlift
I was in complete agreement with you right up to "sex".

Ahh i dont know, of course maybe that is b/c I havent seen my girlfriend in over 2months and have done deadlifts plenty since then. and I remember deadlifts for days afterwards everytime I try to move. Cant say the same for sex.
now no one tell my girl this ok

 

[Triple Threat]

I've just completed the first two weeks of stage 2 of TP's training program. Strength levels are finally starting to come back.

I'm currently on business travel in Spain. I've been here a week so far and have another 2 weeks to go. There's a gym here so I've been able to continue my workouts. They don't have all the equipment that I need, but it's certainly better than not working out at all for 3 weeks. It's also been an adjustment working out after work as opposed to first thing in the morning. I have much more energy at 5:30 AM than I do at 7 PM after working 10 hours.

Eating out all the time makes it difficult to keep a clean diet. I was doing really well for the first few days, but Friday and Saturday were not so good. I'll try to get back on track on Sunday. The paella is really good here.