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The Saga continues.....
- Thread starter P-funk
- Start date
holy crap I am sore. my lats were really sore too. must have been from the internal rotation on the arnold presses.....jeez!!!!
It was cold in the gym so I was training clients with a few shirts on. I had my t-shirt on, then a long sleeve shirt over that and then my trainers t-shirt over that. I was getting hot so I wanted to take of the long sleeve shirt. As I was taking off my shirts, because everythign I wear is so big and baggy, one of my clients starts laughing and says "you are the only person I have ever seen that actually gets bigger as they take off layers of cloths." LOL.
It was cold in the gym so I was training clients with a few shirts on. I had my t-shirt on, then a long sleeve shirt over that and then my trainers t-shirt over that. I was getting hot so I wanted to take of the long sleeve shirt. As I was taking off my shirts, because everythign I wear is so big and baggy, one of my clients starts laughing and says "you are the only person I have ever seen that actually gets bigger as they take off layers of cloths." LOL.
new training split is:
day1- upper
day2- lower
day3- off
day4- upper
day5- lower
day6- abs and sprints (if I feel like it but I probably wont....LOL)
day7- off
upper body day will focus on 2 main lifts a push and a pull in the same plane of motion (ie horizontal) followed by lower intensity, low rest interval work in a different plane of motion (ie vertical). The rest interval on the main lifts will be anywhere from 60-90sec rest as needed. Obviously I am going to try and lean towards the 60sec rest when i can. the rep ranges (loading parameters) will change weekly to keep the program from being linear and the exercise will change every 2 weeks to prevent any adaptation that may occur. the lower intensity stuff will start with 30sec rest across the board (low reps 5-8 for about 3-5sets....5 if I can get it everytime). There will be no rest pause in those reps. the weight should be at an intensity enough that I can complete the 5-8 reps without having to pause. If the weight is to heavy for me to complete then I will drop the weight. Something that I saw someone else do that was really cool (so cool that I am going to steal the idea) was that every week the rest interval drops....so week1= 30sec, week2= 20sec, week3= 15sec, week4= 10sec. The exercises for this work will stay the same, unlike the main lifts, as the idea is to increase the amount of weight moved over a shorter period of time each week. Also, this work will help keep me from doing cardio. After all, that was the original reason I have been training at 30sec rest intervals in the first place. That and it seems to make me hard as nails and dense. So that is upper body. Lower body will follow a similair path. changes in rep ranges weekly and exercise selection every two weeks. the only difference being that I will focus on three main lifts (one for quads, hams and calves) and then the lower intesity/rep work will hit all three as well. The day 2 of legs will be the same as day one except intensity will drop on the main lifts , making it more of an acitve rest day. However, the low rest exercises will change from day 1 to day 2.
so that is that....well see how it works.
day1- upper
day2- lower
day3- off
day4- upper
day5- lower
day6- abs and sprints (if I feel like it but I probably wont....LOL)
day7- off
upper body day will focus on 2 main lifts a push and a pull in the same plane of motion (ie horizontal) followed by lower intensity, low rest interval work in a different plane of motion (ie vertical). The rest interval on the main lifts will be anywhere from 60-90sec rest as needed. Obviously I am going to try and lean towards the 60sec rest when i can. the rep ranges (loading parameters) will change weekly to keep the program from being linear and the exercise will change every 2 weeks to prevent any adaptation that may occur. the lower intensity stuff will start with 30sec rest across the board (low reps 5-8 for about 3-5sets....5 if I can get it everytime). There will be no rest pause in those reps. the weight should be at an intensity enough that I can complete the 5-8 reps without having to pause. If the weight is to heavy for me to complete then I will drop the weight. Something that I saw someone else do that was really cool (so cool that I am going to steal the idea) was that every week the rest interval drops....so week1= 30sec, week2= 20sec, week3= 15sec, week4= 10sec. The exercises for this work will stay the same, unlike the main lifts, as the idea is to increase the amount of weight moved over a shorter period of time each week. Also, this work will help keep me from doing cardio. After all, that was the original reason I have been training at 30sec rest intervals in the first place. That and it seems to make me hard as nails and dense. So that is upper body. Lower body will follow a similair path. changes in rep ranges weekly and exercise selection every two weeks. the only difference being that I will focus on three main lifts (one for quads, hams and calves) and then the lower intesity/rep work will hit all three as well. The day 2 of legs will be the same as day one except intensity will drop on the main lifts , making it more of an acitve rest day. However, the low rest exercises will change from day 1 to day 2.
so that is that....well see how it works.
P-funk said:
Hurry up and start this so I can get some ideas.........I like what I'm read so far regarding your new plan.
I like how often you change your routine. I don't think anyone else changes their routine as frequently, except maybe MonStar.
CowPimp said:
It seems like that but not really. I mean, the last routine ran 8 weeks with 4 week micro cycles in between were i changed focus. Before that I had a 6 week cyclical program and then before that I was doing upper/lower programs with different ideas weaved in. this latest one is just something that kind of brings this past training year together into one program.
Looking forward to the new w/o schedule you've got! BTW, I've looked on the NPC website and I don't see the contest info. Am I on the wrong webpage? 
real talkCold Iron said:
rock4832 said:Looking forward to the new w/o schedule you've got! BTW, I've looked on the NPC website and I don't see the contest info. Am I on the wrong webpage?
scroll down to June 6. the first page is jsut the national level shows. further down is the other shows.
I must be on the wrong page then. I saw some contests in NY on June 4 however.
I saw these two in NY for June 4. And then there's Musclemania, the one I was going to do last year here in DC on June 4.
Beyond 2000 Nutrition Hercules International
Bodybuilding, Figure & Fitness Championships
(Super Pro-Qualifier)
Bev Francis Atlantic States Bodybuilding, Fitness & Figure
Beyond 2000 Nutrition Hercules International
Bodybuilding, Figure & Fitness Championships
(Super Pro-Qualifier)
Bev Francis Atlantic States Bodybuilding, Fitness & Figure
Alright, I'm all confused with the NY Competition. Why don't you and Ivy come down here for this one- http://www.dcbodybuilding.com/ 
rock4832 said:Alright, I'm all confused with the NY Competition. Why don't you and Ivy come down here for this one- http://www.dcbodybuilding.com/
I don't want to go to DC....lol.
The bev francis show is the one i am doing. June 4th.
Alright, now I got ya!P-funk said:
I really need to think about which one for me. What diet are you doing to cut?
Morning P
1/31/05
BW- 193
Upper
Bench press
RI- 60-90sec
Super slow negative. (tempo was 3/0/x) and explosive concentric
225/5x5
Man, that was harder than it looks. I feel like a wuss using 225 for this rep range but a 3 sec negative really blew me out. damn.
CG cable rows
RI= 90sec
plate#18/5x5
not bad. felt strong on these. the stack only goes to 20.
Now the tough stuff............
all exercises from here on out were 30sec. rest.
WG pull down
plate#8/8x5
to easy, need more weight
Upright BB row
105/8x5
good weight for this. I moved the bar without any rest pause between reps. Negative was slow and controlled.
DB laterals (super slow negative)
15/8,8,6,5,5
Laugh at the wieght all you want. the form was insanly strict and the negative was brutal.
incline DB curls
25/8,8,8,7,6
cable pressdowns
stack/8x5
need to use the lat pulldown stack next time.
BB shrugs (no wraps/overhand grip)
275/8x5
stretch.
WOW.....talk about a p-p-p-p-puuuump!!!! I was blowin' up!! This workout felt great. I was dead after the low rest stuff. can't wait to see what happens when it drops to 20sec next week.
BW- 193
Upper
Bench press
RI- 60-90sec
Super slow negative. (tempo was 3/0/x) and explosive concentric
225/5x5
Man, that was harder than it looks. I feel like a wuss using 225 for this rep range but a 3 sec negative really blew me out. damn.
CG cable rows
RI= 90sec
plate#18/5x5
not bad. felt strong on these. the stack only goes to 20.
Now the tough stuff............
all exercises from here on out were 30sec. rest.
WG pull down
plate#8/8x5
to easy, need more weight
Upright BB row
105/8x5
good weight for this. I moved the bar without any rest pause between reps. Negative was slow and controlled.
DB laterals (super slow negative)
15/8,8,6,5,5
Laugh at the wieght all you want. the form was insanly strict and the negative was brutal.
incline DB curls
25/8,8,8,7,6
cable pressdowns
stack/8x5
need to use the lat pulldown stack next time.
BB shrugs (no wraps/overhand grip)
275/8x5
stretch.
WOW.....talk about a p-p-p-p-puuuump!!!! I was blowin' up!! This workout felt great. I was dead after the low rest stuff. can't wait to see what happens when it drops to 20sec next week.
I can't see anyone laughing at you as big as you are
gwcaton said:I can't see anyone laughing at you as big as you are
oh it happens. people at the gym love to dig on me when i am using light weight and doing things like slow negatives or short rest intervals. other trainers are like "what is it a light day?" or "when did you become so weak??" luckily no one was there to see me bench today otherwise I would have heard about it. the thing is the 3 sec negative and explosive concentric are really hard with any heavier weight. regardless of what I can bench for a normal 5x5.
Nice w/o P. I went about 3 sec neg on my Bench today too, should I not?
What I mean about diet is do you just restrict cals, or do you cut down on carbs or do you cycle macros or do you.....?!?
What I mean about diet is do you just restrict cals, or do you cut down on carbs or do you cycle macros or do you.....?!?
rock4832 said:
3 count is cool on the bench.
oh diet....lets see.....all of the above....lol. I keep my carbs up and I start by just restricting cals. then i slowly lower carbs but not to much until the end of the journey gets closer. I also start to cycle macros/calories about 6 weeks out.
CoolP-funk said:
