FROM STRENGTH TO BODYBUILDING

[CZERWIEC]

I am a powerlifter/strongman this is the way I've trained for the past 12 years for competions. Right now I've got a hip/leg injury that keeps me from real heavy lifting especially strongman events cause that puts alot of pressure on my spine where I think the problem really is. So while I'm getting that check out I'm going to try and get buffed and all sexy for my trip to AZ in 8 weeks. Will be getting bodyfat checked out Friday night so will give that then maybe a before and after pic if all turns out right lol.

 

[CZERWIEC]

Decided to start tonite, weights will be lite cause I got to get use to the volume.
CHEST DAY
Incline DB press: 65x10,8,6, drop sets 50x6x3sets palms facing each other
Incline Bench: 145x6x3 sets
Ultra widegrip bench: 115x15x3sets
strentch pushups/overhead banc stretch 3 sets to failure
Rear laterals/overhead band stretch 3 sets to failure
All workout done under a minute rest per set or between exercises

 

[CZERWIEC]

Meadow Rows: 50x10x3
Bent Rows: 145x8x3
Close grip pulldowns: 80x12,9,8
DB Pullovers: 12x3
BB Shrugs: 155x15x3
Incline DB Curls: 25x8x6sets
Really working on getting the feel of the weight. My weight is 227 about 7lbs under what I would like at this time

 

[CZERWIEC]

ARMS (supersetts)
1 arm pushdowns30x12x4/Dips 12,10,8,6
DB Kickbacks 8x4/Skulls 60x10x4
DB Curls 25x8x4/Preacher curls 60x10x4
EZ Curls 8x4/Reverse Curls 15,12,10,8
Bench Rear Laterals 35x3sets/overhead band shoulder stretches 10x3

 

[CZERWIEC]

OK got the measurements in starting weight is 224 at 17.7 percent bodyfat
LEGS
Single leg curls 15x3
Squats (just above parallel) 315x6,335x6,355x6
Leg press: 8x3
BB Walking lunges: 145x10x3
SLDL: 145x10x3

 

[CZERWIEC]

abs, chest, shoulders, triceps: WEIGHT 225.2

incline barbell press
kept working up in sets of 8 til I couldn't get 8 150LBS

stretch pushups supersetted w/ band overheads 3 sets to failure, and 10 reps on the band overheads

rear db laterals
3 x 20 (also supersetted w/ band overheads)

db incline press
3 x 6 70LBS

rear db laterals (yes again)
3 x 8 (also supersetted w/ band overheads)

db lateral "swings" (just a short range of motion - 6" or so)
3 x 20 25LBS

tricep rope pushdowns
6 x 10 w/ 30 seconds rest between sets
65lbs

 

[CZERWIEC]

back: weight 228.5

1-arm barbell rows, using 25lb plates for greater ROM
worked up in sets of 8, to 85lbs
wide grip pulldowns - 4 x 8 80lbs

wide neutral grip seated rows - 4 x 10 70lbs
dumbbell pulloves - 3 x 12

finished w/ hyperextensions w/ a mini-band over neck - 3 sets to failure

 

[CZERWIEC]

V-bar pushdowns: 20,15,12,10,8 (pyramiding up)60lbs

Pronated Grip db kickbacks
5 x 8

Overhead cable extensions
5 x 15 45lbs

Cross body dumbbell curls
4 x 10 30lbs

Ez-bar Preacher curls
4 x 8 w/ 3 second negatives 70lbs

Ez-bar Standing curls
4 x 6 w/ 3 second negatives 70lbs

Reverse Ez-bar curls w/ 1 second hold at contraction on every rep
3 x 20 50lbs

then some rear delts:
Reverse Pec Dec: 30, 15, 8, 8
supersetted with band overheads - 10 reps each set

Good fast-paced arm session. The arm workouts are all fairly voluminous, with not a lot of rest between sets, and the focus is more on pumping than lifting extremely heavy weight. Still, I try to increase reps and/or weight whenever I can.

Bodyweight was 228 this morning

 

[CZERWIEC]

Lying leg curls - pyramided up: 15, 12, 9, 6 reps

Vertical Leg Press w/ doubled minis and doubled monster minis
470 x 3 x 10

Squats - slightly wider than shoulder width, and just below parallel
235 x 3 sets of 15

Leg Extensions: 3 x 8 60lb

Stiff Leg deadlifts: 155x 3 x 10
(emphasized the stretch on these)




Bodyweight was a little under 229.6 this morning, and I expect to be about 230-231tomorrow.

 

[CZERWIEC]

Flys: 8x3
Incline Barbell Press
155 x 8x4

Flat Db Bench w/ neutral grip - emphasis on stretch
75x 8 x 3
Dip 3 sets to failure

supersetted the above with band overheads - 8 reps per set

Bent over dumbbell laterals
3 x 35 (also supered these w/ the band overheads)

Regular dumbbell laterals
4 x 15 (also supered these w/ the band overheads)
Ran out of time

 

[Oldnsweaty]

Hey man, what are meadow rows? Hope you recover soon from your injury.

 

[CZERWIEC]

These are a modified version of a one-arm dumbbell row, using a T-Bar instead. Stand on the floor next to the business end of the bar, where you'd normally stand if you were adding another plate. Grab the handle with one hand and execute the row with it.

To perfect this exercise, you need to learn how to position your hips to maximize the stretch and involvement of the whole lat, especially the lower lat. You kind of "kick" your hips away from the bar, which helps to increase the stretch.

 

[CZERWIEC]

Meadows Rows
12,10,8,6 reps 55lbs
Ultrawide Grip Pulldowns
4 x 8 85lbs

Deadlifts from the floor
345x3x7sets
Deficit Deadlifts (about 4 inches?)
325x3x3
Dumbbell Pullovers
50 x 3 x 12

 

[Oldnsweaty]

These are a modified version of a one-arm dumbbell row, using a T-Bar instead. Stand on the floor next to the business end of the bar, where you'd normally stand if you were adding another plate. Grab the handle with one hand and execute the row with it.

To perfect this exercise, you need to learn how to position your hips to maximize the stretch and involvement of the whole lat, especially the lower lat. You kind of "kick" your hips away from the bar, which helps to increase the stretch.

Ahhhh, I have seen those done but didn't know that's what they were called. Thanks.

 

[CZERWIEC]

V-Grip Pushdowns
pyramiding up: 15,12,9,6 65LBS
30 seconds rest between sets

DipS w/ 3 second negatives on all reps
5 x 8
30 seconds rest between sets

Close Grip Pushups
3 sets to failure (these are brutal - hands are in a "triangle" formed by your thumbs and index fingers).

Decline Skullcrushers
4 x 15 55LBS

Seated db curls
4 x 12

Ez-bar preacher curls - 3 sec. negatives
4 x 8 75LBS

Close Grip Pulldowns (using biceps)
3 sets to failure 60LBS

Reverse Grip Ez-bar curls w/ 1 second flex at top
3 x 8 55LBS

Rear Delts:
Reverse Pec Dec
4 x 15
supersetted w/ band overheads - 10 reps per set

 

[CZERWIEC]

Lying Leg Curls
4 x 10

Vertical Leg Press 8, 10, 12
Squats w/ 3-second descents
250 x 10
250 x 8
250 x 6

Hack Squats with barbell
155 x 10, 10

T-bar Machine Stiff Legs
3 x 12 55lbs
WEIGHT: 230

 

[Oldnsweaty]

Lying Leg Curls
4 x 10

Vertical Leg Press 8, 10, 12
Squats w/ 3-second descents
250 x 10
250 x 8
250 x 6

Hack Squats with barbell
155 x 10, 10

T-bar Machine Stiff Legs
3 x 12 55lbs
WEIGHT: 230

Approximately, how long did this workout take?

 

[CZERWIEC]

Didn't pay to close attention, but workouts last usually a hour to maybe hour and a half

 

[CZERWIEC]

Working alot show have to change things around, shorter workouts more frequently. Let's see how this works. 30 seconds between sets, 90 seconds between exercieses.
BICEPS
Reverse curls: 20x3,30x3,40x3,50x3,60x3,50x3,55x3,60x3
Reverse curls with db's: repping out going down line in db's start at 30lbs 15,12,10,8
Zottman: 20x10x3
Concertration curls: 20x10x3
Incline db curls: 20x10x3

 

[CZERWIEC]

TRICEPS
Skulls: 225x3,35x3,45x3,55x3,65x3,55x3,60x3,65x3,55x3
Tri extensiions: repping out going down the rack 15,12,10,8
Reverse pushdowns: 30x10x3
Overhead cable extensions: 50x10x6sets

 

[Oldnsweaty]

Keep it up.

 

[CZERWIEC]

Thanks for the encourgement. Missed posting a leg workout, but here's my back work.
Pulldowns: 90x15,15,10,10,10
DB Rows: 55x12x2
45 degree rows: 15x3
straight arm pulldowns: 20x8x3

 

[CZERWIEC]

CHEST
Incline BB Bench/DB Bench
160x20,11,5/50x8x8x8
Incline DB Bench
65x7x8x7
Dips
10x3
Flys
25x15x4

 

[CZERWIEC]

Leg curls: 12,12,9
Leg press: 8x3
Squats: 260x10x4
DB Lunges: 10x3
DB SLDL: 20x2
Abductors: 12x3

 

[CZERWIEC]

ARMS
Straight bar curls:
45x6,70x6,85x6,95x6
One arm db curls: run rack 15,12,10,8
Hex claw curls: run rack 15,12,10
DB two arm curls: run rack 15,12,10,8
Skulls: 65x6,95x6,105x6,115x6
Elbows out extensions: run rack 15,12,10,8
Incline extensions: run rack 15,12,10,8

 

[Oldnsweaty]

Taking any protein/creatine?

 

[CZERWIEC]

Diet is pretty tight right now, supplement with protein,beta alaine, leucine and yohimbe

 

[CZERWIEC]

Log press: 90x6,110x6,125x6,135x6
Run the db rack 15,12,10,8 with following lifts
Seated side raises
seated military press
shrugs

 

[CZERWIEC]

Bench: 135x10.180x10x3
Altenated Incline press: 15,12,10
Decline db key press: 15,12
Incline(elbows in) press:15,12

 

[CZERWIEC]

Deadlifts: 135x10,225x8,310x6x3sets
DB Cleans s/s Rear Delts: 15,12,10
Standing DB Rows: 15,12
Chest supported rows: 15,12

 

[bird901]

You said you trained like a powerlifter/strongman for 12 years? What were your best lifts? Did you not do any assistance work when training like that?

 

[CZERWIEC]

I lifted in the APF best squat was 775 bench 465 deadlift 675 then had some tough injuries, bicep tear, glute tear. Yes always did assitant work back then. Just training different now lighter weight but really go for the feel in the muscle so every movement is alot slowe

 

[CZERWIEC]

Squats: 135x10,225x8,265x6x3sets
DB SLDL: 15,12,10
Single leg RDL: 15,12
Full Swing: 15,12

 

[Torobestia]

I lifted in the APF best squat was 775 bench 465 deadlift 675 then had some tough injuries, bicep tear, glute tear. Yes always did assitant work back then. Just training different now lighter weight but really go for the feel in the muscle so every movement is alot slowe

This is definitely the best way to train if you want to prevent injury and get big as a bodybuilder. TUT training is a good alternative to strength training, in most cases, to develop muscle, while avoiding injury. I believe that's what Jason Huh does (and the dude is ... massive).

 

[bird901]

I lifted in the APF best squat was 775 bench 465 deadlift 675 then had some tough injuries, bicep tear, glute tear. Yes always did assitant work back then. Just training different now lighter weight but really go for the feel in the muscle so every movement is alot slowe

That's cool man. Good lifts. I knew u had an injury now, didn't know u had so many. Everything looked really light, that's why I asked the question. Some people on these boards are compulsive liars. Workout looks great,definitely different from strength training. Keep it hope.

 

[CZERWIEC]

No lies just old and broken lol Just google apf nationals 2005 detroit I was in the 242 division not my best day but squat was 765 bench 430 deadlift 660.
I do hope to put some weight back on bar by summer, but want to keep the 3 seconds count of moving the bar excentric and concentric with 45 seconds between sets. Once I get use to it, it will be a go

 

[Oldnsweaty]

Those are some awesome lifts. Gettng older sucks sometimes.

 

[CZERWIEC]

Got that right, but still enjoy training.
Bench: 135x10,205x8x2
Rest was DB work done with mini bands around back
Floor Press:15,12,10
Incline (Elbows out) press: 15,12,10
Incline press:15,12,10

 

[CZERWIEC]

Log Press: 90x10.110x10x3
2 arm front raises: 15,12,10
1 arm clean an press: 15,12,10
Shrugs: 15,12

 

[CZERWIEC]

Straight bar curls: 45x5,70x6,85x6,100x6
Hammer curls
DB Standing curls
Skulls: 65x6,95x6,110x6,120x6,
Tates
Incline db extensions

 

[CZERWIEC]

Spent the week in AZ at mother-inlaws golf resort, lots of pool time and clubhouse gym wasn't to shabby.
Bench: 45x20,75x10,105x10,135x10,160x8,135x10
DB Inclines: 25x10,35x10,45x10
Flys: 30x10x3
Pulldowns: 100x20
BB Rows: 135x10x2

 

[CZERWIEC]

Thinking of getting back on the platform, saw a raw meet (belt, wristwraps) that look pretty good in October if I can get may lifts back up to around:squat550 bench 370 deadlift 600 might give it a go

 

[CZERWIEC]

Deadlifts: 135x5,200x5,280x3,360x3,360x5,360x6
18" deadlifts: 145x10,225x10,315x10,390x6
GM's: 95x10,135x10
DB Shrugs: 70x10.90x10

 

[CZERWIEC]

Floor press: 45x20,120x10.190x6,230x6,260x5,190x10
Then friends came over an messed everything up

 

[CZERWIEC]

Bench: 85x12,145x8,200x6,255x2,255x2
Close grip: 215x7,5
Incline Fls: 35x15x2,45x10x2
Front Laterals:45x3,45x5,30x10
Bent Laterals: 30x10
Pushdowns: 55x12

 

[Oldnsweaty]

Deadlifts: 135x5,200x5,280x3,360x3,360x5,360x618" deadlifts: 145x10,225x10,315x10,390x6
GM's: 95x10,135x10
DB Shrugs: 70x10.90x10

Way to go on deadlifts- battling out that last extra rep on your last set will pay off.

 

[CZERWIEC]

Thanks gotta lot of work to do to reach my goals.
Speed Deadlifts: 315x5singles, 405x3singles
BB Shrugs: 405x10,475x10,485x10x3sets
BB Rows: 225x6,235x4,235x5
Hammer Curls: 50x7

 

[CZERWIEC]

Squats against mini bands doubled:85x5,1400x5,200,255,315,370
Speed box squats: 140x5,200x5,140x3

 

[CZERWIEC]

Reverse band Bench:135x10,185x8,210x8,230x5,235x3,255x3,275x2,300, 320,345
5Boards: 255x3,275x3,300x2,320x2
Closegrip bench: 185x10
Pulldowns: 105x8
Widegrip upright rows: 25x30

 

[CZERWIEC]

Deadlifts: 135x10,225x8,275x5,315x3,365x3,405x445x475x500 could have gone heavier but took to many baby jumps
Reverse hypers: 15x4
Curls: 45x25
seated rows: 105x15
db shrugs: 60x25