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  • Revamped Training

    Well, after careful consideration I pulled out to the Northern. Although I would have been better than last year that is not what I was going for. I needed 2-3 weeks more so we are instead going to do the Kentucky Derby 4 weeks later. I'll be updating things along the way, but if things go right this should be worth all the trouble. Thanks for everyone's support, especially Carlos.
    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
    Improper Refeeds

    The first problem that I saw that was apparent was that we depleted too much without having an adequate refeed. That along with too much HIIT cardio burnt me out and killed my metabolism. So we back off of any activity for a day and did a true refeed day. The result? I feel and look better within 24 hours.
    Doberman
    Advertising Manager / Intense Muscle Competitor
    Last edited by Doberman; 03-08-2012, 03:26 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

    Comment


    • #3
      Exercise Order

      My coach also realized that we were doing my "easy" workouts the day after my carb load day. Instead we are doing Heavy Legs, after one carb load day, and Heavy Chest/Heavy Back after the other carb load day. That way we can use the extra energy to work harder and deplete more efficiently.
      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


      • #4
        Improper Exercise Execution

        Heavy does mean heavy, but the problem recently has been that I was just moving weight. So today on legs I went to squats and went down to 275 (I normally work up to 400). I did a 4 second negative and a 2 second pause without locking out. When I had to lock out I took several breaths at the top and then pushed out an additional 3 reps. This is what the workout looked like:

        Squat wm up 135x15, 185x10, 225x8, 275x10+3, 10+3
        Squat Machine 8 platesx 10+3, 10+3
        DB Walking Lunges 55x8+6
        Leg extension (2 seconds squeezes in contracted position) 40x7x12
        Standing one Leg Curl (2 second Squeezes in contracted position) 25x7x12

        One legged calve raise
        40x back and forth to failure, then both legs to failure, then partials
        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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