Debaser...

[b fold the truth]

Hey man...wanted to post some thoughts and get your opinions on this...

You probably have a general idea of what my training looks like...but I've been adding in a few pages from your book lately that I think may help me. Here is how I've been setting up my Overhead Press day.

OHP Exercise:
5x5, hard and heavy

Incline Bench Press
1 set to failure for 75 seconds (rest pause)

Tric Exercise
1 set, intense

Rotator Cuff Exercise
1 set, intense

Lat Exercise (barbell row, wide grip, overhand)
1 set to failure for 75 seconds (rest pause)

Bicep Exercise
1-3 light sets

Abs
3-6 hard sets

As you can see, I keep my core exercise for the day (OHP) with more of a volume approach. I normally do inclines on this day so I've been training like I would be competing...with a 75 second time limit. From here I only do one exercise for each group and make it pretty darn intense, till I get to the rows.

With the rows, I'm usually fairly beat up from doing events the day before so I may not go to failure or all out intensity, but I will try to push for 60-75 seconds. I only have one set so I need to push pretty hard. I'm also using light weights...so I don't have to get extremely mentally prepared either.

Curls...I don't like anyway so I just do some AR work for them...and abs are always hard and heavy.

3 weeks ago in Inclines I got 18 straight with 225.
2 weeks ago I did 258 x 13 straight
This past week I did 225 for 19 straight, rested a couple seconds, then got 2 more. It was Pretty Darn hard...all in under 75 seconds (65 actually).

For rows I've been getting 25-30 reps with 185 (pinky on power rings) and 20+ with 225.

I think that I like the results that I'm getting as well and I feel like I may just be in better conditioning shape in my pressing as well as my rowing type movements.

I still don't feel that I should do this on my main exercise...but on my 2ndary exercises...I'm really liking it. It is helping with conditioning greatly and that mental toughness that I need to do a timed event...to know that I'm going to have to PUSH HARD mentally and physically for 75 full seconds.

Just thought that I'd share and maybe get some more input from you... I'm going to be overseas pretty soon and I plan on having some fun with my routine for 3 weeks or more and figuring out what changes that I need to make to get ready for St. Louis in May.

B True

 

[delldell2]

Just wondering why you're doing one "intense" set for rotator cuffs. Shouldn't you be doing 2-3 exercises at the end with a slower tempo for 20+ reps?

I know you're a professional strongman, but on Poliquin's site he has a Q&A where one of his associates has answered a ton of questions on preparing for strongman. You might find it interesting.

 

[b fold the truth]

Just wondering why you're doing one "intense" set for rotator cuffs. Shouldn't you be doing 2-3 exercises at the end with a slower tempo for 20+ reps?

I know you're a professional strongman, but on Poliquin's site he has a Q&A where one of his associates has answered a ton of questions on preparing for strongman. You might find it interesting.

I've read his articles and I think that he is a little off base on Strongman. I think that one should have to compete in Strongman as well as continue to be 'competitive' in order to understand how to properly train for it.

As far as the one intense set...I'll either use the 25's or the 11's for dbell cleans. I don't see any purpose to keeping this movement slow tempo but if I used the 11's it will be 20+ reps.

B True

 

[delldell2]

Ah, for dumbell cleans it'd make no sense to do those, but I don't see how those are better for working rotator cuffs than cuban presses or scarecrows.

What articles did you read? I wasn't talking about Poliquin, but in the Q&A there is an ex competitor...I think Highland Games who is one of his associates. Maybe you saw that, though.

 

[Debaser]

b fold I just saw this and am not ignoring it but will get to it in a few hours--I have a few things to do

 

[guldukat]

I ain't Debaser , but that looks pretty good to me, B True. What other kind of weight work are you doing, and how often would you do this proposed routine?

Btw, how is your hamstring?! Coming along nicely, I hope *nods*

 

[b fold the truth]

Ah, for dumbell cleans it'd make no sense to do those, but I don't see how those are better for working rotator cuffs than cuban presses or scarecrows.

What articles did you read? I wasn't talking about Poliquin, but in the Q&A there is an ex competitor...I think Highland Games who is one of his associates. Maybe you saw that, though.

Dbell cleans seem to have kept my rotators strong over the past 2 years. They are a good way to increase weight on the rotator cuffs as well I believe.

Was searching on www.charlespoliquin.net and couldn't find the articles that I was thinking of. I do know that Art McDermott does attend alot of his seminars and Art is an ex-highland games champion as well as a NCAA top-level athlete in track and field (Several years ago). Art is also a Pro Strongman at 40 years old, and a friend of mine. The ways that we train are very different though...

If you can find the articles...PLEASE send me some links. I'd love to read them. Maybe I can learn something great.

B True

 

[b fold the truth]

I ain't Debaser , but that looks pretty good to me, B True. What other kind of weight work are you doing, and how often would you do this proposed routine?

Btw, how is your hamstring?! Coming along nicely, I hope *nods*

Well...I train 4x a week.

Sunday is this:
GM or Deadlift variation: up to a 1-8 RM
Squat: usually 1 pretty hard set (got a raw 585 last week)
Events: 3-6 events
Rev Hypers: 2 sets
Abs: 2 sets

Monday: OHP day (as outlined above)
OHP: 5x5 is what I'm doing now
Inclines: 1 hard set for 75 sec
Tric I: 1 hard set
Lat I: 1 hard set
Curls: 2-3 Active Recovery Sets
Abs: 3-6 hard sets

Wednesday: DE Lower day
Box Squats: 8 sets of 2, 45 sec rest, 1-4 heavy singles optional
Rack Pulls (from 14"): 135, 225, 315, 405 x 10 with shrug
Deadlifts: 230 x 5 x 5 (very very very easy)
Band Ham Curls: 2 sets to max reps
Calves: 2 sets
Rev Hypers: 3 light sets
Abs: 3-6 hard sets

Thursday: DE Upper Day
Bench Press: 9 sets of 3 with 185-205, 45 sec rest
Board Press: 225 x max reps or 315 x max reps
Tric I: 1 hard set
Lat 1: 1 hard set
Bic 1: 1 hard set
Abs: 2 sets

That is the basic run down. I haven't been doing my Thursday day for the past week or two because I've been using everything that I can to rehab my hamstring. I don't have a pressing event in my next contest (2 weeks) so I don't have to go through that kind of joint pain.

As far as my hamstring...it is coming along slowly. It is about 75% healthy but about 40% strength. I recently hit a raw 495 x 5 squat and a 585 x 1 squat. I also deadlifted 300 last week (PR is a raw 705.5 x 1). Events are getting better but I lack a lot of coordination in my left leg still. I've been riding the stationary bike for 30 minutes 1-2 times per week and doing some light sled walking, jump rope, and jumps too. Trying to be a better athlete.

Weighed 286 on Friday after only 1 meal and I haven't been able to train as hard as I would have liked...but I will be ready for St. Louis in May

Debasser: I look fwd to your thoughts. I doubt that I'm going to change much...but maybe you could pass my thoughts on to a few people and it might help them too (since I'm training more event specific this way). I also thought that I should post up that I'm using a few pages from your book too. Show respect where respect is due...right?

B True

 

[Debaser]

I like it. Here are some things to think about:

1. I might forego a single, intense rotator cuff set, and do 2 or 3 sets not to failure. It can be easy to overdo it, and actually injure it when you're trying to prehab it

2. Since overhead pressing is so important for strongman, do you ever try overhead lockouts? I might consider adding those in.

 

[b fold the truth]

I like it. Here are some things to think about:

1. I might forego a single, intense rotator cuff set, and do 2 or 3 sets not to failure. It can be easy to overdo it, and actually injure it when you're trying to prehab it

2. Since overhead pressing is so important for strongman, do you ever try overhead lockouts? I might consider adding those in.

I don't go to failure on the dbell cleans...but just intense. I will sometimes do a set of dbell cleans then a set of face pulls, it has been leaving me feeling pretty well.

I haven't actually done overhead lockouts but I plan to start adding some in for the future.

B True

 

[guldukat]

*snip good-looking routine*

That is the basic run down. I haven't been doing my Thursday day for the past week or two because I've been using everything that I can to rehab my hamstring. I don't have a pressing event in my next contest (2 weeks) so I don't have to go through that kind of joint pain.

Good.

As far as my hamstring...it is coming along slowly. It is about 75% healthy but about 40% strength. I recently hit a raw 495 x 5 squat and a 585 x 1 squat. I also deadlifted 300 last week (PR is a raw 705.5 x 1). Events are getting better but I lack a lot of coordination in my left leg still. I've been riding the stationary bike for 30 minutes 1-2 times per week and doing some light sled walking, jump rope, and jumps too. Trying to be a better athlete.

Weighed 286 on Friday after only 1 meal and I haven't been able to train as hard as I would have liked...but I will be ready for St. Louis in May

Jesus. That injured squat's still 100 lbs. better than mine! I remember not long ago, you were shooting to just squat the bar...all healed up you'll be really scary again.

You'll be ready in May, I'm sure. Keep up that good work, and don't hesitate to post updates!

 

[b fold the truth]

Good.

Jesus. That injured squat's still 100 lbs. better than mine! I remember not long ago, you were shooting to just squat the bar...all healed up you'll be really scary again.

You'll be ready in May, I'm sure. Keep up that good work, and don't hesitate to post updates!

Thanks... On Sunday I hit a 607 x 2 squat...easy. I think that I could hit a mid 700 squat right now...but it would not be smart to do so.

B True

 

[Debaser]

B fold I highly suggest getting one of those biofoam rollers. In the past half a week or so since getting it, using it for myofascial release once a day, I have done the following:

1. FINALLY got rid of a hip flexor problem (serious flexion pain on the right side).

2. My right knee no longer creaks walking up stairs or doing similar movements.

3. Both of my knees no longer develop aching as a result of standing up for long periods of time.

4. No more pain in the right lat/teres minor area (take note guldukat, I believe you were experiencing a more debilitating version of this).

5. As a whole, both of my legs just feel more relaxed. They don't seem to be near as prone to tension and soreness.

 

[b fold the truth]

I plan to try and order one as soon as I get back from overseas.

I had no idea what they were used for...but I had one for about a year on loan from a friend. I used it to help realign my spine when it hurt for one reason or another. Never thought about using it as a massage tool...

Thanks man...a lot.

I'm going to be changing a few things in my routine in a couple of weeks...I'll post it up for your thougths when I get them together...

B True

 

[JKurz1]

This seems more of a power lifter routine than a bb.....why do all the pro bb continually suggest hitting one or two bp per day, 5x a week?

 

[majutsu]

This seems more of a power lifter routine than a bb.....why do all the pro bb continually suggest hitting one or two bp per day, 5x a week?

They don't

Mike Mentzer, Dorian Yates, etc. don't. If you think about it, a guy who squat 700lbs is going to have alot bigger legs than a guy who squats 225lbs. If the bigger man also chooses to diet down his body fat, you have a hell of a bodybuilder. It's happened thousands of times at all levels of competition in bodybuilding. A guy who benches 405lbs has a bigger chest than a guy who can only bench 225lbs . . . Your body doesn't care about cable crossovers, it only knows workload and growth. Here are two Dorian Yates quotes for you:


"One set with 100% does the job. The message that you need more size and strength has been sent so the muscle... It's my contention that to send a second or third message via a high-intensity set confuses the muscle-building process. You'll end up spending more time recovering from your workouts than growing from them."
Dorian Yates.
"The volume-training approach (for example, a program encompassing four exercises per body part and five sets per exercise) favored by most bodybuilders never made sense to me. When I was an amateur, I thought that the volume-training champs were more experienced and perhaps knew something I hadn't yet learned. Once I became a professional and began to mix with other pros, and then observed and talked to some of the champs who use volume training, I discovered that there's not a lot of rhyme or reason for the way they train. It's just accepted that 'excess leads to success' and time spent in the gym equates to quicker gains. Question the volume-training champs on why exactly they do the specific amount of work they do, ask them to justify it logically and physiologically, and they won't really be able to tell you."
Dorian Yates

 

[JKurz1]

fuck...i'd give anything to spend less time in the gym....please hook me up with a sample routine of YOURS...one you do or have done with succeess and I'm on it tomorrow...I'll post results to really show the difference.......toss me out one for tomorrow.....

 

[Dieharder]

i know your question wasnt directed at me, but here is my routine that i have been doing that has worked extremely well:
Chest-Incline barbell rotated with weighted Dips
Triceps- CG benches rotated with hammer dips
Shoulders-Standing OHPs
Biceps- Supinated Chins
Back Width- Pull-ups roated with pull-downs
Back Thickness- Rows, floor deadlifts
Quads- Hacks and ATF Squats
Hams- Leg curls
Calves-Leg Press calf raises

after 2-3 warmup sets, one workset is done rest paused, that is the weight i record and try to beat next time i do that exercise. for example, incline benches 2251x8+3+2
next time i try to incline, i go up to 230 and try to get the same rep range as previously done. this is done on a Monday, Wed, Fri split like this:

Monday- Chest, shoulders, triceps, back width and thickness
wednesday- biceps and legs
friday-chest, shoulders, triceps, back width and thickness 2

monday- biceps and legs. especially if you have help from gear, your are going to be putting up more and more weight every week, meaning that you will get bigger. the sessions at the most last 50min. Hope this helps somewhat.

 

[b fold the truth]

This seems more of a power lifter routine than a bb.....why do all the pro bb continually suggest hitting one or two bp per day, 5x a week?

I'm not a bodybuilder...I'm a strength athlete.

 

[majutsu]

J Kurz I am working on a routine at this point. I am trying to craft periodization and such right now. I am going to post soon, once decisions are made (say undulating vs. linear periodization, I know undulating better but also a pain in the ass . . . ) I doubt you want to follow something exactly, but it might give ideas. I don't know who your question was addressed at, but I have a routine coming, and I'm sure debaser has ideas too. As bfold says, he's a strongman. I lurk around these guys, because tricks for breaking weight barriers are often helpful tricks for building mass. I am of the crew that thinks that powerlifters (like Franco) make the best bodybuilders. So I hang around powerlifters and steal their thoughts . . .

 

[ProtienFiend]

where do u get this biofoam roller?

any info on it?

 

[JKurz1]

throw me a routne and i'm on it verbatum........or maybe even have my brother do it while I chart his progress...that way it won't be slanted........

 

[Dieharder]

i threw you a routine earlier in the thread, but i guess your still "pissed"

 

[JKurz1]

to be honest, I really wasnt looking for your input....I'd start your routine and then Debaser would shred it or say my results weren't "x" becase I did "x" instead of "x".......

 

[JKurz1]

BTW .....think its pretty amusing that you think I'm still pissed at a response from last week....trust me bro, I do have a life.....what are your stats?

 

[Dieharder]

i think debaser would look at my routine and not shred it like you say. Im 6'2, 235lbs, 13%bf

 

[JKurz1]

anyways........i want it to come from him........

 

[Debaser]

Sure bro. I'll have it posted sometime today. I have to go to school but I'll work on it afterwards.

 

[JKurz1]

Right On...thnx

 

[Dieharder]

BTW .....think its pretty amusing that you think I'm still pissed at a response from last week....trust me bro, I do have a life.....what are your stats?

its become apparent you dont, since you post and ask the same questions over and over again

 

[JKurz1]

ok buddy.....whatever you say.......