love2liftkat
Board Sponsor
Very good idea! Can't wait to see it
KLEEN Cut's back on the supplements but not the progress!
- Thread starter MrKleen73
- Start date
Hyde
Legend
A mini or light band doubled like a bowtie behind your upper back hooked to your palms while you do resisted pushups is an awesome pressing substitution when you're traveling or don't want to put any weights over your shoulders but want to train your pressing. Literally throw one band in your suitcase and you can bang out a 10x10 in the hotel room or what have you. Pausing makes it really tough.
Idk if I mentioned that but it's a go-to trick I'm very fond of.
Idk if I mentioned that but it's a go-to trick I'm very fond of.
turff49
Well-known member
Now that's a trick for me to remember! Thanks Hyde!!
Hyde
Legend
I think you'll like it - you can manipulate the intensity by adding reps, pauses on the floor, varying rest & sets, and even twisting the band behind your back on setup to increase the tension further. Yields a massive pump. Then you can stand on the band and do upright rows or one-arm bent-over rows, and/or bicep curls and tri kickbacks. Very useful on a vacation before you hit the pool, go to dinner, etc.
MrKleen73
Legend
Gracias!
I need to go buy a circular saw to make the cuts and then it is on! I had my brother in laws but I think he has it back now.
NIce! The hotel I stayed at in Austin had a pretty nice set up for a hotel. Had a cable station with about 250lbs per side, and DB's up to 50. I made it work nicely for a good chest shoulders and triceps workout. I pre exhausted with the cable machine then did dumbell work to finish off.
Bands are awesome for traveling for sure.
Get those beach muscles popping!
Okay so I have been out of town in Austin working all week. I got in one solid workout for chest, shoulders and triceps, it was supposed to be an overnight stay so only had one day booked with the hotel that had the gym above. Ended up staying in a 3 bedroom condo from AirBNB for the same price as a hotel room the rest of the trip so no gym. I will be hitting up legs tonight after work and then a back, biceps and rear delt workout tomorrow. My elbow is paining me a bit right now after the ART guy hit the magic spot that past week it has been tender. I have another visit with him tomorrow and will probably have to schedule a few more now that we found the focal point of the problem.
Like I mentioned before I am about to line up my diet and workout, get it all squared away and follow to the T. I have been doing pretty well just kind of winging it, but being free with my diet. I am up to 220-225 now, and leaner than I was at 218 earlier this year. Definitely growing even with the 150-180g of protien limitation. Here is a pic from earlier this week after weighing myself and seeing 225 I had to see if I looked sloppy I was pleasantly surprised. I just look thick and large but not sloppy.
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puccah8808
Legend
You look awesome, Kleen!
MrKleen73
Legend
Alright, that was a hell of a workout. Hit back up from a few angles then moved to legs then finished it all off with some biceps and rear delts. Since it was going to be a long one I made sure to have some karbolyn and a touch of Orange protein powder in a half gallon jug of sugar free lemonade. Made for a great intra drink.
About 1 minute rest
Back
Supinated lat pull downs - 6 sets
Hammer Strength Neutral grip rows 3 sets
Straight arm lat pull downs -3 sets
Legs
2 second pause at bottom barbell back squats - 7 sets 2-3 minutes rest - was going for set 8 and bent over and both hammies tightened up and almost cramped so that was that. Quads were aching already so that was plenty for them too.
Leg Abductors - 3x failure, about 30 seconds rest between sets
Super Set Incline DB Curls and Rear Delts raise 3 sets to failure about 30 seconds rest between rounds and called it a day!
Went into sauna and stretched hammies for about 10 minutes while downing most of my 1/2 gallon of intra drink.
Was a good workout and my elbow held up well. I am going to eat something now and put an ice pack on it to be safe.
About 1 minute rest
Back
Supinated lat pull downs - 6 sets
Hammer Strength Neutral grip rows 3 sets
Straight arm lat pull downs -3 sets
Legs
2 second pause at bottom barbell back squats - 7 sets 2-3 minutes rest - was going for set 8 and bent over and both hammies tightened up and almost cramped so that was that. Quads were aching already so that was plenty for them too.
Leg Abductors - 3x failure, about 30 seconds rest between sets
Super Set Incline DB Curls and Rear Delts raise 3 sets to failure about 30 seconds rest between rounds and called it a day!
Went into sauna and stretched hammies for about 10 minutes while downing most of my 1/2 gallon of intra drink.
Was a good workout and my elbow held up well. I am going to eat something now and put an ice pack on it to be safe.
MrKleen73
Legend
Thanks Bryan! I can't wait to get down about where you are. You look great, and as lean as you I should look pretty damn good!
Thanks Puccah!!!!!
DreamWeaver
Legend
Strong workout Chris, hey I am back full force as well. What a relief, I was getting a little bitchy 
MrKleen73
Legend
Thanks Doug! Legs were thrashed after that one. Will be hitting up upper body tonight, should be a fun workout.Strong workout Chris, hey I am back full force as well. What a relief, I was getting a little bitchy
Thanks, yeah basics are the most important and my legs were sore for days. Squats can be so nice and abusive! I enjoyed myself a bit too much with the drinks and holiday food this past weekend but that is okay, I am on top of it now.
MrKleen73
Legend
Feeling pretty good, had a nice workout. I have been doing some speed training on my main lifts in an effort to increase explosiveness and keep the actual maximum weight lifted down at a point I am not going to injure myself. Has been working pretty well so far.
Here is how my push workout went the other day.
Rest 30-60 seconds, not timed but kept pretty short.
Decline bench medium grip - 135x10, 155x8, 175x5, 175x5 185x5
Flat Bench (very mild incline) - 185x5, 195x5, 205x5, 205x5, 205x5, 205x12 - just repped last set out until just before failure
Close Grip Bench 185x5, 185x5 Just enough for some direct triceps pressing
Neutral Grip Hex Bar shoulder press - 95 x 1 rep shy of failure x 5 sets last set burned out with low end partials. I have been doing these with the same motion as a Scott Curl, or Arnold Press, IE... starting with hands slightly in front of body and raising the weight not only by pushing with front delts and triceps but also pulling out and back with my medial and posterior delts. By the time I complete these I have a full on 3D delt pump. My medials and rear delts are toast and front delts have been squashed with the chest pressing as well.
No major direct triceps work here other than 2 close grip bench sets. One the extra triceps work is part of the issue with my elbow, and also the work I am doing and grips being used my triceps are getting lots of work. The overhead pressing in the end rounds out the full on assault on the triceps hitting the 3rd head so I didn't feel a need to do any more. Triceps were fully pumped and one of the points of failure in the lifts so they were toast for sure.
Oh last weeks leg workout was a mix of front and back squats about 14 sets total.
Last weeks back workout was Lat Pull Downs x6, Single Arm HS Rows x6, Straight Arm Lat pull downs x4, Rear Delt Flyes x4, BB Biceps Curls x4
On to some pretty cool news. I got to order my Father's Day gift yesterday. As many of you know I have been dying to get some adjustable dumbbells. I found IronMaster brand a while back and did a lot of reading on them. I decided these were the only acceptable quick adjusting DB's for me. I need to be able to be rough and tumble with them and not worry about having to replace them or rebuild them due to broken moving parts. After a little convo with the Human Machine himself kenpoengineer and his experience with them I knew I was right. Now to find a way to justify spending the cash.
TADA the answer arrived almost as it it were a scheduled holiday. Father's Day! WooHoo! The wife asked what i wanted and knew I was in the middle of fortifying my home gym so I can get to a point I no longer need a membership. So I mentioned it to her and she was going to order it but I already had an account set up. So I got to order these bad boys yesterday!!! WooHoo!!!!
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Granted these are only the 75lb set but I will upgrade to the 120 set later.
Here is how my push workout went the other day.
Rest 30-60 seconds, not timed but kept pretty short.
Decline bench medium grip - 135x10, 155x8, 175x5, 175x5 185x5
Flat Bench (very mild incline) - 185x5, 195x5, 205x5, 205x5, 205x5, 205x12 - just repped last set out until just before failure
Close Grip Bench 185x5, 185x5 Just enough for some direct triceps pressing
Neutral Grip Hex Bar shoulder press - 95 x 1 rep shy of failure x 5 sets last set burned out with low end partials. I have been doing these with the same motion as a Scott Curl, or Arnold Press, IE... starting with hands slightly in front of body and raising the weight not only by pushing with front delts and triceps but also pulling out and back with my medial and posterior delts. By the time I complete these I have a full on 3D delt pump. My medials and rear delts are toast and front delts have been squashed with the chest pressing as well.
No major direct triceps work here other than 2 close grip bench sets. One the extra triceps work is part of the issue with my elbow, and also the work I am doing and grips being used my triceps are getting lots of work. The overhead pressing in the end rounds out the full on assault on the triceps hitting the 3rd head so I didn't feel a need to do any more. Triceps were fully pumped and one of the points of failure in the lifts so they were toast for sure.
Oh last weeks leg workout was a mix of front and back squats about 14 sets total.
Last weeks back workout was Lat Pull Downs x6, Single Arm HS Rows x6, Straight Arm Lat pull downs x4, Rear Delt Flyes x4, BB Biceps Curls x4
On to some pretty cool news. I got to order my Father's Day gift yesterday. As many of you know I have been dying to get some adjustable dumbbells. I found IronMaster brand a while back and did a lot of reading on them. I decided these were the only acceptable quick adjusting DB's for me. I need to be able to be rough and tumble with them and not worry about having to replace them or rebuild them due to broken moving parts. After a little convo with the Human Machine himself kenpoengineer and his experience with them I knew I was right. Now to find a way to justify spending the cash.
TADA the answer arrived almost as it it were a scheduled holiday. Father's Day! WooHoo! The wife asked what i wanted and knew I was in the middle of fortifying my home gym so I can get to a point I no longer need a membership. So I mentioned it to her and she was going to order it but I already had an account set up. So I got to order these bad boys yesterday!!! WooHoo!!!!
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Granted these are only the 75lb set but I will upgrade to the 120 set later.
MrKleen73
Legend
Thanks! I am actually really enjoying the workouts right now. Concentrating on the explosiveness makes it more fun. I get to use maximal effort even though not going "heavy". Plus I am lifting until the muscle feels like it has been worked thoroughly but not pushing into the failure zone on anything that could exacerbate my condition. Right now I am starting to feel confident in my elbows again. I am finally seeing improvement in my left elbow which was the worse of the two. My right is doing great now also. All of that recovery going on even while slowly climbing to higher and higher weights. I am hoping with in the next month or so I am able to start lifting weights that are more inline with improving / regaining my strength.
That having been said, I am enjoying what I am doing now and that is great for training during the recovery process.
That having been said, I am enjoying what I am doing now and that is great for training during the recovery process.
love2liftkat
Board Sponsor
Love the workouts and the DB set!! Glad you're feeling better too!
Hyde
Legend
CAT training - compensatory acceleration training. If you move the weight as forcefully and violently as possible with good technique you can increase strength without increasing the weight on the bar. Platz & Dr. Hatfield were famous for it, and Paul Carter believes in it heavily for squatting & benchpress. Squatting can often be done with as low as 60% 1RM if the volume is there with appropriately tailored rest periods (say, 5x5 in 20 minutes for backsquat @ 60% of training/every-day max).
If you can move a weight faster or easier over time, or with less rest between sets, you improved performance.
I tend to go this route right after a meet for several weeks to fill out the time before I go into another meet-prep training cycle. Lets me hammer my form and keep training the big lifts while letting my body recover from the maximal loading.
If you can move a weight faster or easier over time, or with less rest between sets, you improved performance.
I tend to go this route right after a meet for several weeks to fill out the time before I go into another meet-prep training cycle. Lets me hammer my form and keep training the big lifts while letting my body recover from the maximal loading.
MrKleen73
Legend
Thanks Kat!
Awesome, I didn't know what it was called but I knew the effect.
Okay so on to last night, it was legs. I definitely went heavier this time around. Not crazy by any means but enough. Again I was going for the explosion but I was also working on depth and mobility. So my first several sets included a 3 second pause at the bottom of my squat, while opening my hips as far as possible then exploding from the bottom.
Rest was about a minute between most sets. Maybe a little longer toward the end of the back squats.
Back Squats - 135x12, 155x5, 175x5, 185x5, 205x5, 225x5, 245x5, 275x5, 275x5, Stopped pausing at bottom, 275x5, 275x3
Front Squats - 185x5, 185x1, Started pausing in bottom again here 135x5, 135x5, 135x5, 135x5, 135x5, 135x5
I am still floundering on my diet. Just haven't mustered the discipline to go at it. Training is more on point now so I know things with the diet are on there way. I have always been that way. I get my training in order then the discipline for the diet comes. Again I am enjoying being big so this isn't a major problem but I also want to be leaner. Right now my comfort is still greater than my desire to be leaner. I won't make BS excuse about not having time or any other external factor. I am just comfortable enough right now that I am in a place where I am not motivated to lose fat enough to do what it takes nutrition wise. I may have to check out the Company Promotions section and see if there are any logs available to get me motivated to get on track. The accountability of that always helps.
love2liftkat
Board Sponsor
Nothing wrong with being comfortable with where you are! You look great!! ...You've got the training, I have no don't you'll continue on progressing and then get the nutrition part when you're ready to lean out even more!
MrKleen73
Legend
Not at all, and thank you!
Agreed, and as far as DC it will be a while before i can hit up something quite that intense. I have done DC at least twice though and always do well on it. It is best to do coming from a higher volume type of workout. The switch up really shocks the muscle into some new growth.
MrKleen73
Legend
Feeling pretty good today, got outside and did some cardio at lunch yesterday and heading back out today too. Tonight is another push workout should be fun. I have been eyeballing some workout programs and am contemplating a GVT run, or something using a straight set type of scenario where I am doing a high volume of one lift then some ancillaries. Trying to find something more toward athleticism but that i feel I can do with my elbow right now. I will update more later after my workout.
DreamWeaver
Legend
I like the 10 X5 or 10 X 3 approach myself, GVT is not terrible to perform but it causes great soreness and works very well. I feel it's more aimed at my specific goals and not too high volume for in between bouts of M140.
MrKleen73
Legend
@Clown07 Nice do you have a link?
Oh I agree, that is DEFINITELY up on my list right now. Only thing is it will not increase athleticism or ability to perform explosively at all but has tons of other positive aspects and will probably keep me from injuring myself. If I do that it will probably be combined with a couple power / conditioning days in between.
I am really looking into Christian Thibideaux's High-Performance Mass program. It looks pretty good and like it may offer a lot of what I am looking for also. I found the youtube videos on it so far but am looking for the actual layout on TNation. If anyone knows where the actual article is I would love a link! Here is a link to the playlist if anyone is interested in looking at it. Thib has the style body I would like to emulate. Thick, powerful and lean!
MrKleen73
Legend
Thanks Clown! I will have a look at it today.
Had a pretty damn good push session yesterday. Started it using the ramping plan from the Performance-Mass program. You basically start with the weakest angle and work up to your max weight you can be explosive with. Once you hit that number you go to the next move, an easier angle and work your way up again until you can no longer accelerate the weight again. Finally you move to the strongest position and start with the weight you left off on the previous exercise. I have to say that the workout felt great and I was impressed with how I felt once I got up into some heavier weights. So as an example for yesterday the main lifting ramp progressed like this: Seated Barbell Shoulder Press > Incline Bench Press > Flat bench
Rest periods, I kept them pretty short and just got back under the weight as soon as I felt I could lift again without hampered performance. Typically I rested probably between 45-75 seconds. Basically I got up changed the weight got back under the bar and set up. Then it was go time. I typically spend a good 15 seconds setting up under the bar and mentally preparing for the lift if lifting explosively, going over cues and what not.
Barbell Seated Shoulder Press - 95x10, 115x5, 135x5, 145x5, 155x5, 165x3, 175x3, 185x3 Was pretty impressed with how I was able to keep the speed up through 185. Happy with this performance.
Incline Bench Press - 185x3, 195x3, 205x3, 215x3, 220x3, 225x3 - Again everything was feeling great and not upset about an explose triple with 225 on incline. Especially AFTER shoulder press.
Flat Bench Press - 225x5, 230x3, 235x3, 240x3, 245x3 - Really inching up in weight here! Not saying this is heavy and actually I was impressed with how light the weights felt. I could have probably justified one more set here but reps had slowed a little and I didn't want to go too far up in weight and hurt myself.
Rest for this portion was closer to 20-30 seconds
DB Side Raise Low end partials - 30x30, 30x30, 30 x failure, 30 x failure this really had my medials pumped up! Last two sets i didn't count and went to failure / pain threshold. Basically the 4rth set i noticed a little aggitation in my elbow so I stopped before muscular failure.
DB Side Raises Upper half partials 20 x failure for 3 sets Once completed I rested 20 seconds and did an isometric hold and flex at top until failure followed by 3 full ROM "cheat raises"
DB 6 ways - 8lbs & 2 sets to failure - I don't have to tell you these burn a fully pumped muscle!
Shoulder Zig-Zags 8lbs x 3 sets to failure - I just called these Zig-Zags for lack of a better name. While doing the 6 ways I thought HMMM I wonder how this would feel if instead of staying at shoulder level the whole time I were to zig-zag up and down as I move the weight from front to side and back. Basically doing Zig-Zagging / diagonal movement partial raises in the same movement plane as the 6ways. Man talk about an intense burn!!!!!!
Thick Orange band Triceps Extensions - 30 seconds rest, 4 sets of 15 - pushed explosively and held for 1 second at max contraction. My triceps were full of blood and burning, could feel them in my lats and abs too from stabilizing against the resistance of the bands. Felt great!!!!
All in all this workout felt great and was excellent. My elbow is a little sore but not too bad at all. I feel like working up in weight from low to high with the small jumps to increase volume is helping. Plus not pushing any grinding sets where the muscle weakens and the connective tissue starts taking on more stress is helping too. On top of this it was big trash day this morning so I took quite a bit of old junk out of the garage last night and took it to the corner. Now I have some more room to clean and organize the garage gym.
MrKleen73
Legend
Thanks turff49! Did some cardio yesterday and have legs on tap for tonight. I really liked the progression too. I really like the videos where he explains the how and why for the program. However I am still looking for the entire template laid out so I can see if I want to progress on with it or just incorporate some of the things he mentions.
My elbow is aching a bit today but not horrible. Honestly it is about the not bad and not as bad as last week which is good since I went a good bit heavier this week. I think next week if I do this I may stay at the same weight and perhaps just hit 2 sets at it. Who knows. I may just have to push through some of this aching to get to the other side of it. I already know a lay off is not going to fix it.
My elbow is aching a bit today but not horrible. Honestly it is about the not bad and not as bad as last week which is good since I went a good bit heavier this week. I think next week if I do this I may stay at the same weight and perhaps just hit 2 sets at it. Who knows. I may just have to push through some of this aching to get to the other side of it. I already know a lay off is not going to fix it.
love2liftkat
Board Sponsor
Awesome workout!!! You always give the best details/descriptions!!
MrKleen73
Legend
Had some good workouts this weekend. Just simple and effective stuff.
Legs:
Front Squats 8 sets, up to 205
Back Squats 6 sets, up to 295
Lunges 4 sets.
Back:
Straight Arm Band Lat Pulldowns x6 sets
Supinated Grip Rack Chins - 6 sets
Pronated Grip Inverted Row x4 sets
DB Curls with 1 second ISO Hold and flex at top then at halfway down. x6 sets
Tire Rope Rows - Tire size = 305/55 20r + 50 lbs DB 25 yards x10 = This was a fun way to add some eccentric-less volume which is supposed to be great for the lats and biceps. Also a nice benefit to getting and keeping the heart rate up. I probably would have done more but the rope started wearing down. I need to go get an eyelet I can screw into the tire to hook the rope to instead of tying it around the tire. I basically wore through the rope where it was being drug over the concrete.
I got "released" to as needed visits to my ART guy. He basically said that I could keep working and being careful. I will just go back when I feel it trying to flair up. I still have to continue working my way up into more intense and or frequent training but he feels he got most of the crunchy stuff worked out of the soft tissue. I am not experiencing sharp pains any longer just some mild pain here and there and it is a little sore for a day or two after lifting. Today it feels pretty good so that is a good sign.
I am going to go out and do a little cardio work at lunch, plan will be to do this 2-3 days per week. On a good note after the next weekend my daughter is done with Dance stuff for a bit. We may allow her to do one dance class this year but she is doing competitive gymnastics classes now and that is her main focus. I think they have a dance class at her gymnastics she may want to take also. If that is the case that will be great because she will still learn choreography and what not but not have the extra expense of the recital!!!! Plus who knows she may end up wanting to do that rhythmic gymnast stuff or whatever they call it where they mix dance and gymnastics on the tumbling floor. The best part of the gymnastics school is it is close enough she can actually ride her bike if needed. It is actually just on the outside of our neighborhood with her not having to get on a main street at all.
The amount of time this will free up and the level of responsibility it will remove from my shoulders will be excellent! Now I just have to ensure I put that time to good use.
Legs:
Front Squats 8 sets, up to 205
Back Squats 6 sets, up to 295
Lunges 4 sets.
Back:
Straight Arm Band Lat Pulldowns x6 sets
Supinated Grip Rack Chins - 6 sets
Pronated Grip Inverted Row x4 sets
DB Curls with 1 second ISO Hold and flex at top then at halfway down. x6 sets
Tire Rope Rows - Tire size = 305/55 20r + 50 lbs DB 25 yards x10 = This was a fun way to add some eccentric-less volume which is supposed to be great for the lats and biceps. Also a nice benefit to getting and keeping the heart rate up. I probably would have done more but the rope started wearing down. I need to go get an eyelet I can screw into the tire to hook the rope to instead of tying it around the tire. I basically wore through the rope where it was being drug over the concrete.
I got "released" to as needed visits to my ART guy. He basically said that I could keep working and being careful. I will just go back when I feel it trying to flair up. I still have to continue working my way up into more intense and or frequent training but he feels he got most of the crunchy stuff worked out of the soft tissue. I am not experiencing sharp pains any longer just some mild pain here and there and it is a little sore for a day or two after lifting. Today it feels pretty good so that is a good sign.
I am going to go out and do a little cardio work at lunch, plan will be to do this 2-3 days per week. On a good note after the next weekend my daughter is done with Dance stuff for a bit. We may allow her to do one dance class this year but she is doing competitive gymnastics classes now and that is her main focus. I think they have a dance class at her gymnastics she may want to take also. If that is the case that will be great because she will still learn choreography and what not but not have the extra expense of the recital!!!! Plus who knows she may end up wanting to do that rhythmic gymnast stuff or whatever they call it where they mix dance and gymnastics on the tumbling floor. The best part of the gymnastics school is it is close enough she can actually ride her bike if needed. It is actually just on the outside of our neighborhood with her not having to get on a main street at all.
The amount of time this will free up and the level of responsibility it will remove from my shoulders will be excellent! Now I just have to ensure I put that time to good use.
DreamWeaver
Legend
Workouts are sounding more serious, lots of volume for legs.
kenpoengineer
Well-known member
Way to get back in the groove! Family obligations take the free/lifting time away!
MrKleen73
Legend
Thanks, I am really enjoying following this current protocol too. Stopping before I have to grind any reps out is working well and really keeping the tension on the muscle instead of the connective tissue seems to be doing me some good and allowing recovery.
On top of that, the specificity of training explosively I can feel my CNS getting more efficient! Each week popping up numbers a little heavier and each week moving them faster than the week before. I feel if I keep this up I will probably see a notable increase in strength without having to go extremely heavy.
Thanks Simon!
No doubt they definitely do. It takes some serious motivation to get my head back in the game but it is coming on now. Actually seeing some recovery on the elbow is really making me happy. As long as I continue to progress and not re-injure myself I see me building up all the momentum I need to buckle down on everything I want to get into and stay in the zone.
No doubt, that time will be seen as valuable and spent as such as well. I can't tell you how nice it is knowing my elbow is making some real progress. It is a little sore today after yesterday's lift but still feels good and is not a concern to me.
Okay so yesterday was more of the same type / style of training. I am really enjoying doing the loading ramps going from the Upright position down to a flat pressing position. I noticed I had opted for a seated shoulder press last week and decided to go with a Standing Military Press this time. I feel it offers more overall functional carry over than a seated position. Plus it works the core and burns more calories and that is also important. I also became a little more clear on the loading parameters after watching the videos a couple more times. So you will see more small jumps during the shoulder pressing and some larger ones on the bench work.
Rest periods again were right around 1 minute. I was not timing them but basically getting back under the bar as soon as I felt I could hit the next set without appreciable diminished performance. Typically this was about a minute sometimes shorter and sometimes longer toward the end of each ramp. I kept up the pace pretty good though.
One of the big deals he has with starting one of these workouts is doing some "Activation Reps" before starting the actual work. Basically you do an explosive movement for the group you are working and only perform a few reps. It is just one set of like 3 reps but very explosively. It sends a signal to the muscle to basically wake up and be ready to fire very explosively. With the Power Push workouts he recommends Medicine ball push press, medicine ball chest pass, and or plyo push ups. I don't have a medicine ball right now so I opted for plyo push ups.
Warm Up - 5 minutes on Health Rider in Push configuration.
Activation Exercise - Plyo Push Ups = 3 explosive reps
Power Push Ramp - Reps 3 + Staggered sets with BB Shrug Presses x 5 reps in between the sets of 115, 125, 135, & 145
Standing Military Press - 95x5, 105x5, 115x5, 125x3, 135x3, 145x3, 155x3, 165x3 - These felt great, I ramped up more slowly since he recommended no more than 5 kilo jumps on this one. I also started a little low in weight. Next time my starting weight will be about 115.
Staggered Sets of BB Shrug Press - 0x0, 0x0, 115x5, 125x5, 135x5, 145x5, 0x0, 0x0 - Wow adding these in between the middle 4 sets had my traps looking massive! Yes doing them in between the presses lowered my top end on the pressing but it also make my shoulders work harder to complete the reps since lsing some explosiveness from the bottom due to fatigue.
BB Incline Bench - 165x3, 175x3, 185x3, 205x3, 225x3, 235x3 - feeling good here, I went up an extra 10 lbs on this one and kept bar speed the same which is pretty awesome!
BB Flat Bench - 225x5, 235x3, 245x3, 255x3, 255x3 - Again I went up another 10 lbs here, and then did another set at that level to add volume. It felt great and the weights were feeling pretty light compared to last week.
Band Circuit for accessory work: 4 rotations, last set used a drop set method by grabbing weaker bands when I hit failure on each exercise and kept going until failure again, then hit the next exercise in the circuit.
Banded Side Raise
Banded Triceps Extension
Banded Rear Delt flies
All in all a great workout. I am feeling good and am pleased with how things are going right now with my workouts.
MrKleen73
Legend
Much appreciated! I am really enjoying this protocol, it is fun and also self regulating in that when things slow down you are done with that lift. Makes it harder to over stress it. Christian Thibideaux may have what I would call my ideal physique right now too. He just has the right look with aesthetics, a powerful look, and is all about performance.
Invalid Link Removed
clown007
Well-known member
I agree Kleen. Thibideaux definitely shows a strong athletic physique- one I'd love to mirror.
Are the workouts you are currently doing from his YouTube channel or does he have a write-up about the Performance-Mass program?
Strong workouts and good weights btw!!!:biggthumpup:
Are the workouts you are currently doing from his YouTube channel or does he have a write-up about the Performance-Mass program?
Strong workouts and good weights btw!!!:biggthumpup:
Hyde
Legend
He has some very impressive feats of strength under his list of accomplishments, too - this vid impressed the hell out of me the first time I saw it; had to watch it several times he makes it move so fast:
397lb High Pull
[video=youtube;4KiwhrEkUXU]https://www.youtube.com/watch?v=4KiwhrEkUXU[/video]
397lb High Pull
[video=youtube;4KiwhrEkUXU]https://www.youtube.com/watch?v=4KiwhrEkUXU[/video]
MrKleen73
Legend
Thanks and yes it is the videos I have been watching. I still have not been able to find the actual written layout or template for it though. Just the Youtube playlist I posted a little bit back.
Thanks, yeah I love incorporating them in the programs.
Yes, he is definitely a true beast. At 5'8 and 230-235 he is massive and doesn't look over the top which is kind of crazy if you think about it. I don't think i will ever be that large, or even close but similar body fat and concentration on being able to perform will get me a nice physique for sure.
Speaking of, I am planning on starting a new program as I mentioned and am thinking I may go with Thib's SuperHero workout. I have most of what I need for it at home already and can get the rest in the next week or so. I think I will start it the weekend after Independence Day! Here is a link to the workout. Invalid Link Removed
It is basically a four times a week program based around the 4 big moves with 2 moves per day, Overhead Press / Squat, and Bench Press/ Deadlift , each movement worked twice a week, and you alternate which one you work first. So OHP is first Monday then Then Dead Lift will be first the next time. The movement specific complex you do is called a Star Set performed as a circuit going from a heavy partial movement, to a heavy-ish full rom movement, then 3 explosive movements followed by a Strength Endurance Movement. As an example here is what the Squat Day looks like.
I decided that I am just going to start my diet and training full bore as of July 6th. I am not going to be doing any kind of eating all bad until then either. I will keep things reasonable so that I am making some progress or at least maintaining up until then. I need to get just a couple more things together for some of the Strength endurance stuff. I could probably use some extra weight for the top end deads but I don't think I have the cash right now. I will keep my eyes out for some one selling some cheap. I think 2 45's would be good but 4 new 45's would be so much better! Then I would have 405 in just the bar and 45's that would be sweet!
MrKleen73
Legend
Long time brother, good to see you in here! How have things been going for you?
Inarius
Well-known member
Pretty good man. 8 weeks out from a meet. Looking for 1500 raw. Going to start posting up more and doing some logs. Hope that you'll join in and follow along.
DreamWeaver
Legend
Chris I would be in traction if I did that workout. Even if I used good form it would break my joints down completely but I'm an old fugger.
DreamWeaver
Legend
New log
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Hyde
Legend
If it's only the top half of the movement you need weight on, bands are a budget option for now- the pic says top-half squats but if it's deads you can get the short bands and they're even cheaper. Like, I have a pair of average shorts and they're so powerful I can't use them. Monster minis are 80-90# at my *******. Just hit up elite's webpage selling them and there's a chart pic showing approximate tension at various heights of stretch.