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  • 2012 Northern Kentucky

    Well, I'm going to start up a journal again. It's a little late since this prep really started at 16 weeks, but better late than never. So here it goes...I just got done with an 8 week recomp phase. This phase utilized My Doberman Training (Article is pending at bb.com sometime next year) which is basically a 3 day split that ramps up the intensity over a 4 workout period. The difference between this and most systems is that I stagger my intensity between training sessions. For instance I rate my intensity by levels (Levels 1-3+a deload level). If I'm on day 1 of my training I may be at a level 1 workout, Day 2 may be a level 2, and Day 3 may be a level in the deload phase. Each phase lasts for 1 workout except for the deload which is 2 workouts. With my UP DAY/DOWN DAY diet I trained every other day on my high calorie day. This went well and I went from 200 11% to 190 at 7%.

    Now I'm still on the UP DAY/DOWN DAY DIET, but I'm utilizing a heavy light system which I'll be using for the next 5 weeks. I'm currently at 186 at 6%. I'll then switch to more of a FST-7 type workout. So with out further ado here was yesterday's session:

    Heavy Chest and Triceps/Light Shoulders and Light Calves

    Incline BB Bench "Intentions" (with these I push my hands together to contract the pecs as I press the weight up)
    160x12 185x10 205x8 225x6 185x15
    Flat BB Bench "Intentions" I normally use DB's here, but I trained at home and I have outgrown what I have.
    160x15 190x12 215x10 245x6 (meant for 8) 185x15 (meant for 20)
    Close grip bb bench
    160x10 180x8 200x6 160x15
    Dips
    45x12 70x10 90x6 0x32
    DB Upright rows 35x12,12,12,12,12 (20-30 seconds rest)
    Rear laterals 15x15,15,15 (20-30 seconds rest)
    Seated Calves
    45x30,30,30,30,30
    Leg raises x30,30,20,15
    1994 Ohio Gran Prix 4th place
    2010 Kentucky State Championships 1st place
    2011 Northern Kentucky 4th place
    2012 Kentucky Grand Prix 1st place
    2014 Francois Classic 3rd place
    2015 Francois Classic 2nd Place

    Truenutrition.com
    Use Discount Code AMJ

  • #2
    Today looked like it might be a problem at the start. We had all my nieces and nephew over 6 kids including my own. We had a great time the night before, but I had to get my training done in the AM in the basement. The kids got up early and were pretty rambunctious, which is fine, but I had to get my deads in. So instead of ignoring everyone and being a grump I got them involved and had them "coach" me and take video. FYI I'm 13 weeks out and hovering between 182-185. Here is how it went:

    Heavy Back and biceps/Light Legs/heavy calves/abs
    Deadlifts 275x10, 365x8, 455x6, 495x4, 365x15
    Pullups 25x12 45x8 70x4 0x22 (got a little overenthusiastic for my audience. reps should be 12,10, 8, then amap)

    Leg Press 540x15,15,15,15 (30 seconds rest)
    Stiff Legged dead lifts 135x15,15,15

    bb curls 60x12, 75x10, 85x8, 95x6, 75x15
    rev curls 55x12, 80x10 60x20

    Standing Calves 140x10,10,10,10,10

    crunches x50,30,30,30

    Videos are on the way....
    1994 Ohio Gran Prix 4th place
    2010 Kentucky State Championships 1st place
    2011 Northern Kentucky 4th place
    2012 Kentucky Grand Prix 1st place
    2014 Francois Classic 3rd place
    2015 Francois Classic 2nd Place

    Truenutrition.com
    Use Discount Code AMJ

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    • #3
      Nice work man. Impressive work on the deads. Will you be a welter again? A big welter that would be though.
      2005 HOA Natural Classic
      2006 OCB Midwest
      2007 ABA Natural Illinois
      2008 HOA Natural Classic
      2011
      NPC Mid-Illinois
      NPC Midwest Open
      NPC Natural Grand Prix
      2012 NGA Clash of the Titans
      2013
      USPA Illinois State
      NGA Heart of America
      NGA Clash of the Titans




      SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

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      • #4
        Thanks, bro. I think I'll make welter, but I'm going to be peeeeeled.
        1994 Ohio Gran Prix 4th place
        2010 Kentucky State Championships 1st place
        2011 Northern Kentucky 4th place
        2012 Kentucky Grand Prix 1st place
        2014 Francois Classic 3rd place
        2015 Francois Classic 2nd Place

        Truenutrition.com
        Use Discount Code AMJ

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        • #5
          Heavy Shoulders/Light Chest & Triceps/ Light calves/ abs
          *stretch between and after each light set.

          Military Press (standing, which by the way is the only way you can do Military Press, otherwise you are doing seated shoulder press since everything Military is done standing. As Skips says, "Just Sayn'") 125x10,145x8, 160x6, 185x4, 135x16

          Arnolds 45x10, 55x8, 65,7 45x15

          Seated Calves 5 sets of 30 with 50 lbs (20-30 seconds rest)

          H.S. Incline 90 each side x4 sets of 12 (20-30 seconds rest)

          Cable Fly machine 40x14 sets of 12 (20-30 seconds rest)

          Rope pressdowns 50x15,15,15 (20-30 seconds rest)

          Machine over head extensions 40x15,15,15 (20-30 seconds rest)

          Leg raises 3 sets of 30
          1994 Ohio Gran Prix 4th place
          2010 Kentucky State Championships 1st place
          2011 Northern Kentucky 4th place
          2012 Kentucky Grand Prix 1st place
          2014 Francois Classic 3rd place
          2015 Francois Classic 2nd Place

          Truenutrition.com
          Use Discount Code AMJ

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          • #6
            Gotta get the work in :-) nice deads
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            • #7
              Thanks, I might turn those military presses into push presses also. I always seem to get a little extra from using the push to "cheat" the weight up and then control the negative. I'm looking forward to crushing some squats next. I'm going to do them on the Smith machine and see how far into 400's I can go with solid form and a good mind/muscle connection. I usually don't have a problem with that with legs, but I still don't want to get weight just for the sake of weight.

              Mister, How's your training going? Is the injury holding up?
              1994 Ohio Gran Prix 4th place
              2010 Kentucky State Championships 1st place
              2011 Northern Kentucky 4th place
              2012 Kentucky Grand Prix 1st place
              2014 Francois Classic 3rd place
              2015 Francois Classic 2nd Place

              Truenutrition.com
              Use Discount Code AMJ

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              • #8
                The injury has been good :-)


                Looking foward to your videos
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                • #9
                  Deadlifts 495x4 in my basement on Christmas Eve Morning. I need to work on my form when I get to these heavier weights, but overall I felt good: [YOUTUBE]http://www.youtube.com/watch?v=7r08j0sLTCU[/YOUTUBE]
                  Last edited by Doberman; 12-27-2011, 12:36 PM.
                  1994 Ohio Gran Prix 4th place
                  2010 Kentucky State Championships 1st place
                  2011 Northern Kentucky 4th place
                  2012 Kentucky Grand Prix 1st place
                  2014 Francois Classic 3rd place
                  2015 Francois Classic 2nd Place

                  Truenutrition.com
                  Use Discount Code AMJ

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                  • #10
                    Heavy Legs/Light Back and biceps

                    Squats 135x15 225x12 315x10 365x8 405x6 315x15 (I hurt my knee a bit by wrapping it incorrectly, but I'm using Sinew Therapeutics Chronic Liniment on it. It helped quickly the last time).

                    Leg Extentions 70x15 90x12 110x10 130x8 70x33

                    Wide Grip Prone/Reverse/Neutral Pulldowns 140x15/15/15 (30 seconds rest)

                    Close Grip Prone/Reverse/Neutral Cable Rows 150x15/15/12 (30 seconds rest)

                    Preacher Curls 60x15,15,15 (30 seconds rest)

                    Concentration Curls 15x15,15,15 (30 seconds rest)

                    Seated Calves 55x30,30,30,30,30 (1 minute rest)

                    Crunches 30,30,30,30,30 (30 seconds rest)

                    *on light exercises I stretch between sets.

                    *Two mistakes I need to point out. First I didn't take enough time to warm up my knees. I'm going to do at least 5 minutes on the bike or treadmill next time, and more active stretches. I'm also going to follow up the training with some foam rolling. The second mistake was wrapping my knees incorrectly. I think it might be best to just use my knee sleeves anyhow. I feel the wraps take away feeling my legs working and if it causes this kind of discomfort I don't want to keep making that mistake again.
                    1994 Ohio Gran Prix 4th place
                    2010 Kentucky State Championships 1st place
                    2011 Northern Kentucky 4th place
                    2012 Kentucky Grand Prix 1st place
                    2014 Francois Classic 3rd place
                    2015 Francois Classic 2nd Place

                    Truenutrition.com
                    Use Discount Code AMJ

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                    • #11
                      I like to warm up slowly as I have had knee problems in the past. I start with just the bar for 25-30, then add around 50lbs each set for 15-20 reps till I get to 315and up, then I keep reps in the 8-10 range. I think it actually helps for the heavy sets IMO.
                      2014 NPC Mr MN State TBD
                      2012 NPC MN state 40+ 1st and 3rd Hvy *Injury :frusty:
                      2012 NPC Gopher State 40+ 1st and 1st SuperHvy
                      2011 NPC Gopher State 40+ 1st and 2nd Open Hvy.
                      2011 NPC Upper Midwest 40+ 1st and Super Hvy 1st
                      2009 Gopher State 4th Hvy and 4th Masters 40+
                      *11 Natural contest 1992-2000 placed top 4 of all
                      88 Natural Mr MN 2nd Teen
                      88 Gopher State 4th Teen Hvy Div 176lbs

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                      • #12
                        I might try that. One other thing I've done in the past that seemed to work was to do multiple sets of low reps. I might do the first few with a slow cadence almost like stretching while using weight. Then after a few of those I would speed up the positive portion of the rep. I don't know if the science backs this up, but it seemed to prime the nervous system for the heavier weight to come without exhausting the muscle prior to the work set. I didn't do any of that for this routine since it starts out with high reps and the 135 was sort of my warm up.

                        My other routines are more like a Dorian routine where you warm up like I said then you kill the work weight with 2 heavy sets. Since the current routine uses a pyramid, and it is more of a precontest routine, I think I may do what you are talking about and stop worrying about going heavy enough.

                        Bottom line is I know better than to rush the warm up, but with the holidays and my wife being off work I just wanted to get in and out of the gym. Next time I'm in a time crunch I'll just train at home and be smarter about it.
                        1994 Ohio Gran Prix 4th place
                        2010 Kentucky State Championships 1st place
                        2011 Northern Kentucky 4th place
                        2012 Kentucky Grand Prix 1st place
                        2014 Francois Classic 3rd place
                        2015 Francois Classic 2nd Place

                        Truenutrition.com
                        Use Discount Code AMJ

                        Comment


                        • #13
                          After reviewing this it looks like my depth wasn't the greatest, but I think the camera angle made it look worse. I'll tighten that up next time.

                          [YOUTUBE]http://www.youtube.com/watch?v=vkO4-E01f6w[/YOUTUBE]
                          1994 Ohio Gran Prix 4th place
                          2010 Kentucky State Championships 1st place
                          2011 Northern Kentucky 4th place
                          2012 Kentucky Grand Prix 1st place
                          2014 Francois Classic 3rd place
                          2015 Francois Classic 2nd Place

                          Truenutrition.com
                          Use Discount Code AMJ

                          Comment


                          • #14
                            Awesome squats man. That explains the ginormous quads. I detest warming up and stretching. That is the lack of patience in me...lol.
                            2005 HOA Natural Classic
                            2006 OCB Midwest
                            2007 ABA Natural Illinois
                            2008 HOA Natural Classic
                            2011
                            NPC Mid-Illinois
                            NPC Midwest Open
                            NPC Natural Grand Prix
                            2012 NGA Clash of the Titans
                            2013
                            USPA Illinois State
                            NGA Heart of America
                            NGA Clash of the Titans




                            SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

                            Comment


                            • #15
                              Thanks bro. More videos to come.
                              1994 Ohio Gran Prix 4th place
                              2010 Kentucky State Championships 1st place
                              2011 Northern Kentucky 4th place
                              2012 Kentucky Grand Prix 1st place
                              2014 Francois Classic 3rd place
                              2015 Francois Classic 2nd Place

                              Truenutrition.com
                              Use Discount Code AMJ

                              Comment

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