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  • Trucelt: this is what i do

    So this will be log v.3.0 (i think). Last Aprl I started a new job and last august i ruptured my pec @ a Push/Pull meet on my final bench attempt. i had it repaired and yes recoverign from a torn pec is long and lenghty ordeal.

    Heres how ive been training for the last 8 weeks (ideas borrowed heavily from Jamiie Lewis) im usually in the gym 5-6 days per week but i have what i consider 3 "real" workouts. I push/pull and squat at all of 3x/week with each lift gettng its own day to go first. once a week is my pump day, lots of pull-ups, laterals and arm training.Looks like this:

    Monday (push day)
    1-Reverse grip bench
    2-front squat
    3- sumo DL or BB row
    4-push asst ex.
    5-push asst ex.

    Tuesday
    1-20 min stretching in The Cage
    2-calves
    3-abs
    4-20-30 min cardio

    Wednesday (pull day)
    1-Deadlift
    2-standing overhead press
    3-squat
    4-Rack pulls or shrugs
    5-rev hypers or hypers

    Thursday (pump day)
    1-pull-ups
    2-DB or machine laterals
    3- rev pec or face pull or DB bent laterals
    4-10-12 sets of biceps and triceps-

    Friday-
    (same as tuesday)

    Saturday (squat day)
    1-squat
    2-deadlift or shrug or trap-bar DL
    3-DB inclines or flat
    4-lunges or GM's
    5-leg press,hacks or ext/curl supersets

    really only the first exercise (in bold) is written in stone....the next exercises follow the same order but for example i make no distinction between press, Ie over head pressing VS BB/DB inclines or flat. I also throw in Zerchers, SLDL's sumo squats from time to tiiem usually as my 4th or 5th exercise.
    for sets and reps im using block periodization for my first exercise and am following a 14 week plan, right now im in week #8. This is by far the most fun ive had training in awhile.
    Last edited by trucelt; 05-20-2012, 11:10 PM.
    '17 USAPL Chicago Raw
    17 AAU Super Total
    '16-AAU Hi
    '15-USPA Metro
    '15-USPA State
    '15-AAU HI
    '14-AAU HI
    '14-USPA Metro
    '14-WABDL Sonny's
    '14-USPA State
    '14-HI Strongman
    '13-USPA
    '13-WABDL Sonny's
    '13-USPA State
    '13-AAU HI
    '11-USPA Metro
    '10-NPC Stingrey
    '09-NPC Islands
    '09-NPC Stingrey
    '09-ABA Islands
    '02-ABA Islands
    '02-ABA IronWorks
    '01-NPC Paradise Cup
    '01-ABA Olympia
    '01-ABA Islands
    '00-NPC Nat.Tri-State
    '00-INBF Musclefest
    '98-NGA Ill
    '98-INBF Ohio

  • #2
    Heres yesterdays workout. I normally train very early and fasted (i prefer training on an empty stomach) but due to scheduuling had to train @ 10:30am.

    this is week #8 (transmutation block)

    1) SQUAT 5x3:300, on the last set i actually hit 5 (no belt/wraps)
    2) DEADLIFT 3x5:225
    3) INCLINE DB PRESS 70x10, 80x5, 55x20
    4) SMITH LUNGE 2x8:145/WALKING LUNGE 2x20:15's

    since i started training like this i skip assistive gear on my main exercise so no belts, wraps or straps. The only exception is i wrap my wrists when i reverse grip bench....

    anyways, great workout but a bit long (hadnt seen my buddy in quite a while so that was a lot of BS during our warm-ups. Tomorrow (week #9)starts 5x2 on all my main exercises
    Last edited by trucelt; 05-23-2012, 09:39 PM.
    '17 USAPL Chicago Raw
    17 AAU Super Total
    '16-AAU Hi
    '15-USPA Metro
    '15-USPA State
    '15-AAU HI
    '14-AAU HI
    '14-USPA Metro
    '14-WABDL Sonny's
    '14-USPA State
    '14-HI Strongman
    '13-USPA
    '13-WABDL Sonny's
    '13-USPA State
    '13-AAU HI
    '11-USPA Metro
    '10-NPC Stingrey
    '09-NPC Islands
    '09-NPC Stingrey
    '09-ABA Islands
    '02-ABA Islands
    '02-ABA IronWorks
    '01-NPC Paradise Cup
    '01-ABA Olympia
    '01-ABA Islands
    '00-NPC Nat.Tri-State
    '00-INBF Musclefest
    '98-NGA Ill
    '98-INBF Ohio

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    • #3
      Will be following

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      • #4
        Nice.....the new version
        STEEL




        "SIMPLICITY, CONSISTENCY, INTENSITY"

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        • #5
          Very interesting. I totally get what your doing. I really like the idea of focusing on the main lift and being flexible with the rest as long as they fit into the right exercise catagory. This is true instinctive training. Too many young guys read stuff from the pros and think you can progress by "winging it" when in reality true instinctive training have a plan or bigger picture.
          1994 Ohio Gran Prix 4th place
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          • #6
            Det- i read a good chunk of your journal in 1-2 sittings and thats what got me thinking about "blocking" it.

            Steel-glad to have you along for the ride.....

            Dob-yah youve got it...the plan is actually pretty specific (at least in my head) but i allow myself to auto-regulate based on day to day factors. Last week after my deads i hit 3x5 on standing presses then followed that up with 2x2 adn 1x1 not part of the plan but i felt great and wanted to get some approximation of a 1-rep max.
            '17 USAPL Chicago Raw
            17 AAU Super Total
            '16-AAU Hi
            '15-USPA Metro
            '15-USPA State
            '15-AAU HI
            '14-AAU HI
            '14-USPA Metro
            '14-WABDL Sonny's
            '14-USPA State
            '14-HI Strongman
            '13-USPA
            '13-WABDL Sonny's
            '13-USPA State
            '13-AAU HI
            '11-USPA Metro
            '10-NPC Stingrey
            '09-NPC Islands
            '09-NPC Stingrey
            '09-ABA Islands
            '02-ABA Islands
            '02-ABA IronWorks
            '01-NPC Paradise Cup
            '01-ABA Olympia
            '01-ABA Islands
            '00-NPC Nat.Tri-State
            '00-INBF Musclefest
            '98-NGA Ill
            '98-INBF Ohio

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            • #7
              Bout time you get a journal going again. Always learn from reading what you do. Hows the pec feel now? Any bb'ing or pl'ing in the future?
              2005 HOA Natural Classic
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              • #8
                Yes, good to see you have one again.
                PM me to discuss website/video/dvd etc. related work.

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                • #9
                  Week 8 of transmutation

                  5:00am- wake up
                  PRE-1.5 scoops Ndure +5g BCAA & 5gEAA
                  foam roll upper back/stretch
                  hypers/swiss ball crunch 3x12

                  1) Reverse Grip Bench 5x2:230 (last set i told the spotter to keep a finger on the bar and hit 5 reps)

                  2) Front Squat 3x5:185, 115x10
                  after squatting saturday these were HARD

                  3) Pendlay Row 3x6:155
                  never did these before, usually do them at more of a 45' angle pulling the bar up and in to my lower abs witha shoulder width grip (awesome for building big lower lats) ,with these today i started and ended each rep on the floor, pulled to my solar plexus and used a wider grip.

                  4) LF Seated Bench 160x9, 8, 8 100x18
                  normally i dont really use any machines but i was punched out at this point, plus the rack was being used and floor press was out....

                  5) Cable Fly/Rope Ext3 supersets of 12-15

                  POST- 1 scoop gatorade + 5g BCAA, 5g EAA, 5g creatine

                  drive home, shave shower and eat:
                  8oz lactose free skim milk, 1/2 cup blueberries/raspberries/blackberries, 2 scoops Muscle Infusion (50g/pro)
                  bagel w/butter

                  the transmutation block is much harder than the this first (accumulation block)....next week is a deload then a 3 week peak block with everything between 90-100%.
                  Last edited by trucelt; 05-21-2012, 06:16 PM.
                  '17 USAPL Chicago Raw
                  17 AAU Super Total
                  '16-AAU Hi
                  '15-USPA Metro
                  '15-USPA State
                  '15-AAU HI
                  '14-AAU HI
                  '14-USPA Metro
                  '14-WABDL Sonny's
                  '14-USPA State
                  '14-HI Strongman
                  '13-USPA
                  '13-WABDL Sonny's
                  '13-USPA State
                  '13-AAU HI
                  '11-USPA Metro
                  '10-NPC Stingrey
                  '09-NPC Islands
                  '09-NPC Stingrey
                  '09-ABA Islands
                  '02-ABA Islands
                  '02-ABA IronWorks
                  '01-NPC Paradise Cup
                  '01-ABA Olympia
                  '01-ABA Islands
                  '00-NPC Nat.Tri-State
                  '00-INBF Musclefest
                  '98-NGA Ill
                  '98-INBF Ohio

                  Comment


                  • #10
                    Oh damn T, I like it, I also stole some ideas from Pete Arroyo and rolled them with C&P, H-L-M style, to give a conjugate C&P flavor.

                    Example

                    Week 1 Monday (Heavy Squat/Speed Deads + Hamstrings)
                    Week 1 Wednesday (Medium Bench aka Speed Bench + assistance)
                    Week 1 Friday (Light Lower, all assistance lifts mimicking competition lift)
                    Week 2 Monday (Heavy Bench + Assistance)
                    Week 2 Wednesday (Heavy Deads/Speed Squats + Quads)
                    Week 2 Friday (Light Bench, paused week point repetion work)

                    3 Heavy Days in a 14 day period to avoid burnout, volume waved up and down in blocks, olympic lifts done on off days(snatch, clean and jerk)
                    Last edited by DCBliever; 05-22-2012, 02:04 AM.
                    For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

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                    • #11
                      Robb-

                      hmmm i may have to start something similiar...feeling more and more burnt as i get into this program. i cant imagine if i was alot stronger and still squatting heavy saturday, front squatting on monday then deading heavy on wed!?! (which is exactly what im doing now)
                      '17 USAPL Chicago Raw
                      17 AAU Super Total
                      '16-AAU Hi
                      '15-USPA Metro
                      '15-USPA State
                      '15-AAU HI
                      '14-AAU HI
                      '14-USPA Metro
                      '14-WABDL Sonny's
                      '14-USPA State
                      '14-HI Strongman
                      '13-USPA
                      '13-WABDL Sonny's
                      '13-USPA State
                      '13-AAU HI
                      '11-USPA Metro
                      '10-NPC Stingrey
                      '09-NPC Islands
                      '09-NPC Stingrey
                      '09-ABA Islands
                      '02-ABA Islands
                      '02-ABA IronWorks
                      '01-NPC Paradise Cup
                      '01-ABA Olympia
                      '01-ABA Islands
                      '00-NPC Nat.Tri-State
                      '00-INBF Musclefest
                      '98-NGA Ill
                      '98-INBF Ohio

                      Comment


                      • #12
                        Originally posted by trucelt View Post
                        Robb-

                        hmmm i may have to start something similiar...feeling more and more burnt as i get into this program. i cant imagine if i was alot stronger and still squatting heavy saturday, front squatting on monday then deading heavy on wed!?! (which is exactly what im doing now)
                        GO to mike turscherer's website, believe it's www.reactivetrainingsystems.com or the like and read the most recent training articles by pete arroyo.

                        http://www.reactivetrainingsystems.c...-cycle-revised

                        http://www.reactivetrainingsystems.c...vy-day-options

                        http://www.reactivetrainingsystems.c...ht-day-options

                        http://www.reactivetrainingsystems.c...um-day-options
                        For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

                        Comment


                        • #13
                          DC-
                          cool website, read a bunch of the articles there and will be incorporating some of the ideas soon

                          This AM was nothing exciting just:
                          1-stretching in The Cage
                          2-Ab Coaster 3x12 (love this thing!)
                          3-Hypers- 3x12 (no weight)
                          4-Calf PRess 4x15-30
                          5-Stationary Bike 20 min


                          usually use the treadmill at an angle but the bike seems to have more rehab-ish effects on my legs when they feel tired.
                          '17 USAPL Chicago Raw
                          17 AAU Super Total
                          '16-AAU Hi
                          '15-USPA Metro
                          '15-USPA State
                          '15-AAU HI
                          '14-AAU HI
                          '14-USPA Metro
                          '14-WABDL Sonny's
                          '14-USPA State
                          '14-HI Strongman
                          '13-USPA
                          '13-WABDL Sonny's
                          '13-USPA State
                          '13-AAU HI
                          '11-USPA Metro
                          '10-NPC Stingrey
                          '09-NPC Islands
                          '09-NPC Stingrey
                          '09-ABA Islands
                          '02-ABA Islands
                          '02-ABA IronWorks
                          '01-NPC Paradise Cup
                          '01-ABA Olympia
                          '01-ABA Islands
                          '00-NPC Nat.Tri-State
                          '00-INBF Musclefest
                          '98-NGA Ill
                          '98-INBF Ohio

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                          • #14
                            Last night had dinner @Henri Loui's for my wifes cousin. Great time and excellent food. Had a babyback ribs with a local-style guave sauce that was amazing. Also finished her steak and shrimp scampi and had a huge piece of chocolate tiramisu cake.

                            Unfortuantely wehn the alarm went off at 0420 i was still full.

                            PULL DAY
                            1) DEADLIFT 5x2:290 (no belt/straps)
                            didnt feel super heavy but a full stomach didnt help.

                            2) STANDING MILITARY 4x10:85
                            ive been doing alot of 5's and 3's on OHP but my form still isnt super locked in so i figured i go light and get some reps/practice

                            3) SUMO SQUAT 3x5:225
                            hips were a lil tight from saturdays squatting....

                            4) SHRUGS 225x10, 3x5:315, 225x10 (wide grip)
                            did these super strict with a little squeeze @ the top

                            5) REV HYPER......skipped

                            at this point i didnt feel so full and wanted to do some more but the clock was ticking and I had an early meeting on the other side of the island. tomorrow is my pump day and abs/calves on friday. Wifes best friend is moving to Georgia this friday so she is coming over for dinner tonight with her kids her husband moved like 2 months ago so he could attend Drill Instructor School and he graduates next week. Sucks hes a good guy and a good friend. Good thing with his new gig he wont have any more deployments ( i think hes done 3)
                            '17 USAPL Chicago Raw
                            17 AAU Super Total
                            '16-AAU Hi
                            '15-USPA Metro
                            '15-USPA State
                            '15-AAU HI
                            '14-AAU HI
                            '14-USPA Metro
                            '14-WABDL Sonny's
                            '14-USPA State
                            '14-HI Strongman
                            '13-USPA
                            '13-WABDL Sonny's
                            '13-USPA State
                            '13-AAU HI
                            '11-USPA Metro
                            '10-NPC Stingrey
                            '09-NPC Islands
                            '09-NPC Stingrey
                            '09-ABA Islands
                            '02-ABA Islands
                            '02-ABA IronWorks
                            '01-NPC Paradise Cup
                            '01-ABA Olympia
                            '01-ABA Islands
                            '00-NPC Nat.Tri-State
                            '00-INBF Musclefest
                            '98-NGA Ill
                            '98-INBF Ohio

                            Comment


                            • #15
                              Do you have any goals as far as lifts, etc or just taking it as it comes?
                              PM me to discuss website/video/dvd etc. related work.

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