Long time no talk gentleman. Been doing a lot of traveling lately so I haven't really had the time to sit down and do a thorough update, didn't wanna half a$$ it either. So I'm gonna have a lot to say so I apologize for this post's lengthiness.
Thursday 6/13:
I finished my last week of the strength phase for legs. All my numbers were way up from week 1.
Squats: 315x8, 365x6, 445x4, 405x6, 365x8
Good Mornings: 145x8, 145x8, 155x8
Glute/ Ham Holds: 35x6, 35x6, 35x6
Walking BB Lunges: 185x20, 185x20, 185x20
Single Leg Lying Leg Curls: 105x8 each leg, 105x8, 110x6
Sled Pulls on toes: 1600 lbs x12 seconds, for 5 sets.
Finished up my last torso workout on Friday the 14th.
Bench Press Isos: 405 w/ an 8 second holdx2, 405 for 8 sec x2
Bench Press: 275x8, 285x8, 295x8
Semi-Sup Pullups: BWx8, BWx8, 15lb DBx8, 20x8, 25x6
Barrel Bar Bench: 275x8, 285x7, 295x6
Wide Pro Lat Pulldowns: 165x8, 165x8, 165x7
Inertia Side Lat Raises: 25x8, 25x8, 27x8
BB Shrugs: 405x8, 405x8, 405x8
All the counts and every other detail is in my other post, didn't feel like adding all the counts and stuff in this post.
Finished up my strength phase arms on Monday.
Weighted Dips: 75x8, 85x8, 100x6
Barrel Bar Curls: 105x8, 115x8, 115x8
DB French Press: 50x8, 50x8, 55x8
DB Drop Curls: 35x8, 35x8, 40x8
EZ Bar Reverse Curls: 95x8, 105x8, 115x7
Heavy Band Tri Ext: Blackx8, blackx8, blackx8
Full Cubans: 35x8, 35x8, 40x8
1/2 Cubans: 20x10, 20x10, 20x10
I also did a lot of running after my lifts. Very similar to the running workouts I outlined earlier.
I did my core workout yesterday, exactly the same as the one I mentioned last week.
Today I started a new hypertrophy phase. It's called a 6, 12, 24 workout. It's 3 clusters of tri-sets. The pumps are unbelievable and the growth benefits of this workout are also incredible. This is the phase I was really looking forward to to pack on some more size.
Here's the workout in detail... Did legs today.
The first cluster looks like this...
Heavy Banded Squats for 6 reps with a 5 count down, 10 seconds rest, Hex Bar Deadlifts for 12 reps with a 3 count down, 10 seconds rest, and 24 DB Box Squats for 24 reps as fast as I can do them or until I collapse, whichever happens first. I repeat this cluster 3 times with 2 minutes rest between each of the 3 sets. The banded squats are especially tough, you take some heavy bands, wrap them around the base of the squat rack and loop them around the bar. The tension is greatest at the top of the squat, gets easier as you descend, and re-intensifies on the way back up, it's a killer. By the end of each set your legs should be on fire and feel like jello. The weights looked like this...
Banded Squats: 225+the bandx6, 225x6, 245x6
Trap Bar DL: 225x12, 225x12, 245x12
DB Box Squats: 2 30lb DBs x24, 30x24, 30x24
Here's the second cluster...
BB RDLs with a 5 count down for 6 reps, 10 seconds rest, right into Lying Leg Curls for 12 reps with a 3 count down, 10 seconds rest, then 2 Leg Bosu Ball Hip Ups for 24 reps and no count. The hip ups are performed with your heels dug into the bosu ball while lying on your back, you then thrust your hips skyward as explosively as possible. This wasn't quite as bad as the first cluster but it was still difficult and my legs were shot from the squats.
Weights...
BB RDLs: 185x6, 185x6, 185x6
Lying Leg Curls: 150x12, 157.5x12, 170x12
Bosu Hip Ups: BWx24, BWx24, BWx24
The third and final cluster...
Heavy Med Ball Abductions, hold for 5 seconds for 6 reps, 10 seconds rest, belted calf raises, hold for 3 seconds at the top for 12 reps, 10 seconds rest, band adductions for 24 reps and no count. For the Med Ball Abductions, place a med ball between your knees, squeeze and try to pop it while holding for 5 seconds at a time. For the Band Adductions, place a heavy band around your knees in the seated position, spread your knees as fast as possible for 24 reps, this should obliterate your hip flexors. Just be careful not to crush your nuts...
Weights:
Med Ball Squeezes: 20lb Med Ballx6, 20x6, 20x6
Belt Calf Raises: 3 45lb plates on the belt, so 135x12, 135x12, 135x12
Band Add.: Heavy Bandx24, bandx24, bandx24
After these workouts running is a remote possibility. By the end standing was a near impossibility and I had to just sit on the floor and chill before I felt comfortable enough to hop in my truck and drive home without cramping. I'm gonna get up early tomorrow and get my run in no matter how stiff I'm feeling.
Diet has been on point and I'm having minimal sides. Weight is pushing 280...
I'll make sure I check back in tomorrow after my 6, 12, 24 torso workout...If I can manage to type without my shoulders cramping.