[VolcomX311]

Normally when I workout, my routines are guided by the parameters of certain principles. They generally fall under an emphasis on volume, with the specified goal of optimal hypertrophy, or an emphasis on intensity, with the specified goal of opimtal strength adation(s). I use the word emphasis because neither are ever exclusively stimulated. However, today, and lately, I've been all over the place. I'm currently missing an intent objective, therefore, I'm not focused on either muscle gain or strength. This sort of leaves me in the limbo of mere upkeep. Although my focus is off, my intensity still remains. Todays workout was strange, I rarely-rarely pyramid, then reverse pyramid, which is normally an exercise of volume geared, set extension. However, today I went high intensity...and... high volume, sort of....

CHEST (not compete, flat emphasized)

FLAT BENCH
225lbs x 15 reps
275lbs x 10 reps
285lbs x 8 reps
315lbs x 8 reps
275lbs x 5 reps
225lbs x 10 reps

Hammer, Wide Press
270lbs x 10 reps
320lbs x 10 reps
320lbs x 8 reps
270lbs x 8 reps

Pec Flies
150lbs x 15 reps
180lbs x 12 reps
200lbs x 10 reps
220lbs x 10 reps
200lbs x 10 reps
180lbs x 10 reps
150lbs x 10 reps

Dips
BW x 15 reps
BW x 12 reps
BW x 10 reps

I hadn't gone this heavy since May or the very beginning of June. I've been volume focused for about 2 months now. This would be my non-adapted butt-naked strength base, but I don't know which direction I'm going yet. I believe the quote is "When the people lack vision, the people perish." or something... I'm in some serious need of some vision and direction. Anyhoo.

The White Flood had me dropping sweat from my face down to tha-to that flo, that always makes me feel very productive. White Flood has yet to disappoint.

Side note. I read a post where someone used AP on an empty stomach as a pre-workout to burn some extra glycogen. I tried that today and I don't know if it was the AP or not, but my parasthesia was SEVERELY enhanced. I take up to 3 scoops now, 2 pre-workout, 1 intra-workout, which I am able to comfortably endure, but today I only took 2 scoops with the AP and I almost gave up on White Flood altogether because the parasethesia was so unbearably irritating and distracting. It felt like I took 5g of Beta Alanine or something. Therefore, I will not be doing an AP/White Flood combination anytime soon. At least not on an empty stomach based on this highly speculative, anectdotal experience.

All in all, I was pleased with my naked strength.

Also something worth noting. I have a size small lifting belt, size medium and size large lifting belt. I haven't had to use the large in years, but the last time I weighed 215-220lbs, I had to wear the size medium lifting belt. Currently, I'm weighing an average of 218lbs and I'm still comfortably strapping on the size small lifting belt, which was not the case last December. My weight has been steadily climbing ever since I injured my lumbar, causing a severe and so far, irrepairable damage to my hard earned, heart driven cardio discipline (last solid cardio session was late May/early June). Therefore, I'd been waiting and anticipating my circumference to outgrow my size small lifting belt. However, this has not been the case and I'm thrilled about that! Matter of fact, I still wear a CVS Pharmacy lumbar wrap, underneath my lifting belt, so there's still a good amount of give in there, in actuality.

[RenegadeRows]

Your chest will feel nice tomorrow, killer workout man

[vikinginc]

Volcom, KILLER chest workout !!! Your flat bench strength has sky-rocketed lately, man !! I can't remember ever seeing 315 * 8 reps from any previous logs of yours !

So, AP before training ? With no added carbs ? .. I've got a crazy workout coming up this afternoon, deads, squats, hanging cleans, bench press . . . I want any enhancement available, so how would you suggest I dose it with the White Flood ? Knowing I love parathesia . . I also got a couple samples of AEN new flavor Intrabolic, so I'll be enjoying that intra-workout for some added intensity.

[metroba]

Nice workout! Question: At what point into your bodybuilding career do you start wearing a belt? Ive never tried one. And really dont know much on it.

[VolcomX311]

Originally Posted by metroba

Nice workout! Question: At what point into your bodybuilding career do you start wearing a belt? Ive never tried one. And really dont know much on it.

When you start doing heavy deads and heavy bent over rows. I think when you're throwing around 315lbs on barbell rows or deads, its time to be thinking about a belt, when you start throwing around 375lbs, I'd really be thinking hard about getting a belt. When you're throwing around 405+, don't do it without a belt, IMHO.

However, wearing a belt on a back day is just a peferred practice for me, regardless of what you're throwing around.

[metroba]

True

[VolcomX311]

Originally Posted by metroba

True

The belts primary purpose is that it compresses all the surrounding fat, muscle, organs and everything in between, around your lumbar spine, to keep it nice and compact. This may prevent some unwanted shifts in the vertbrae and it simply creates a stronger base in the lumbar area, which helps in decreasing strain injuries to the muscle and worst of all, a strain to the lumbar spine.

With that said, bone is a tissue and reacts as such; it breaks down and it also builds up. Wolf's Law basically states that if your bone receives stress above its minimum strain thereshhold (which has an actual quantitative value that's slipping my mind. I believe its along the lines of 1/3 of the stress it requires to fracture the bone), then liken to a muscle undergoing hypertrophy, the bone will react by growing denser. Therefore, heavy stress being placed on the axial skeleton, such as Heavy Squats, Heavy Deads, Heavy Rows, Heavy Shrugs, Standing Military, will literally cause your bones to grow, but by growth I mean density. Theoretically, that density could reflect in greater over all bone circumference, but it would have to be damn dense.

This is why Muay Thai fighters kick log stumps. Number one, it kills the nerves, number two, it strengthens (increased density) the shin bones and makes them into bats hanging off your knee.

How does this relate to lifting belts? There is a benefit in not wearing a lifting belt ALL THE TIME. I'd work my way up to the 315's being a cake walk lift, so you build up your natural bone density, then if you hit those much heavier weights, gotta use a belt for safety and longevity.

[vikinginc]

Look what I found . .

[metroba]

Thanks for the explanation Volcom! Ive hit 310 on the v squat machine and its feel a little uncomfortable. Was thinking about maybe picking up a belt. Also, lately when doing deads it appears my mid section is curving a bit. And I cant tell if its just in my head. Gonna do some deads over at a friends house and see what he thinks. But as a result I have not been going as high as I could in weight. Just to be safe.

[EasyEJL]

I think the threshold for squats is lower. but machine squats are a little different too.

[vikinginc]

Originally Posted by metroba

Thanks for the explanation Volcom! Ive hit 310 on the v squat machine and its feel a little uncomfortable. Was thinking about maybe picking up a belt. Also, lately when doing deads it appears my mid section is curving a bit. And I cant tell if its just in my head. Gonna do some deads over at a friends house and see what he thinks. But as a result I have not been going as high as I could in weight. Just to be safe.

I agree with Volcom; I only use a belt when I'm beyond 275-315 lbs on any compound movement. Mainly, heavy deads, hanging cleans, squats, standing shoulder press and HEAVY shrugs. Using a belt as support for other movements doesn't seem to help me at all, because I feel like I allow my 'core' to relax a little more - feeling too safe and relying on the belt for support. Nor is my performance improved when using a belt on f.x bench press or while arm training.. But having a belt on hand is ALWAYS the safest bet, Metroba. I have gone through probably 3-4 belts since I began lifting.

[metroba]

Thanks for the advice guys

[VolcomX311]

Originally Posted by vikinginc

Look what I found . .