29.06.2012
A DB squeeze press 3x10+5+5

B1 Skin the cat
B2 D Roy raise
B3 RGBP pins 7/5/3
B4 Biceps AR
85/90/95/90/95/100

C RGBP 3x10 middle partials
50/50/50

D RGBP 3x5 speed
50+chains/50+chains/50+chains

E1 Iron cross
E2 Band laterals
E3 MP pins 7/5/3
E4 Biceps AR
45/47.5/50/47.5/50/52.5

F MP pins 3x10 middle partials
32.5/32.5/32.5

G MP pins 3x5 speed
20+chains/20+chains/20+chains

H Bulgarian dips with 20-30s stretch at the end of last rep 3x5

I Kneeling cable crunch 3x8-12

--------

Good session. First time I've done the D Roy raise in a while. Needs a bit work, but definitely helped me feel my chest.

Middle partials on the RGBP felt great. Definitely managed to use my chest a lot more than before by 1) focusing on chest contraction more than the "up-down" movement 2) trying to squeeze my hands together. The speed sets felt quite explosive.

MP felt very good. Much more stable than last time and much better feeling in the lateral deltoids, especially during the partials (which I do directly over my head, about halfway between a regular and behind the neck press).

Speed MP felt ok, although the attachment chains I use are too short for optimal setup.

B.

BiP- I think we're in the same boat, I think you're focusing on olympic lifting? I'm putting mass on the back burner for now, still hoping to gain but not a priority while I'm boosting my oly numbers. What I have noticed is that quality mass comes when you are keeping strength as a focus. Like you were saying in the livespill how you try to gain mass but always seem to focus on strength instead. I think that's a good thing. That assures it's quality myofibrillar muscle gained and not sarcoplasmic shit.

I did a bulking program (a la widowmakers) for three weeks, gained 9 pounds, but now that I'm olympic lifting, I lost 4 of those. I'm having to continue with mass-ish days about twice a week to prevent more loss. Maybe that was glycogen/water loss but I do look a few pounds smaller. Goes to show what an impact the type of hypertrophy (myofibrillar vs sarcoplasmic) makes. From now on I'm dropping the reps a bit on mass gaining exercises to ensure it's permanent, quality, dense muscle gained. So I think it is definitely not a bad idea to be "accidentally" putting too much emphasis on strength while trying to gain mass.

How are your olympic lifting numbers btw? And how long have you been doing it?

Just so you know, on days I don't add mass exercises at the end (squat, RDL, snatch press, DB rows, shrugs) my training looks like this:
singles only
work up to heavy 4 in a row or 4/5
max out occasionally
same for clean

For now I'm actually putting OL on hold a bit - I don't feel safe doing cleans with my wrist anyway and I'm focusing more on size/strength. I am keeping the snatch in rotation, though, since I want to slowly work on improving it, even if it's not my focus.

Right now my best power snatch from blocks for a single is 60kg (about a month or two ago), best triple is 57.5kg (a couple of days ago). Been doing it with a bit more focus for less than a year I guess. Maybe since autumn/winter or something?

After doing what turns out to be about 50% more volume than CT for a month I seem to have come a bit close to overtraining. I managed to make myself ill on Sunday (essentially half a cold, fortunately I got smarter before it developed further) and seem to be getting hypoglycemic or something about 2h after training since then. I guess I'll change my post workout strategy from pulse-pulse-3 Finibars to pulse-Finibar-pulse-2 Finibars, which will hopefully mitigate this until I'm 100% again.

I did Neural charge only today. Went pretty well, so I guess I'm not as far gone as I was worried. Tomorrow I'm switching to a new plan based on what CT spilled yesterday. I'm also taking the next weekend off. Or rather, since I'm too stupid to take time off when it would actually benefit me, I'm glad I'm out of the country for 2 days so I won't be able to train.

Here's what I'm planning to do starting tomorrow:

DAY 1 - PUSH

[if necessary do D Roy raise between sets]
A1 Reverse grip bench press from pins pump sets (constant tension, max weight I can use without sacrificing form or MMC) 3x6-8
A2 Biceps 3x10+5+5 pumping

B1 Reverse grip bench press from pins heavy sets (explosive) 3/2/1
B2 Biceps band work

C Reverse grip bench press from pins speed sets (50% of single in B1 + chains) 1x5

D Reverse grip bench press from pins strength capacity (50% of single in B1 + chains) 1xMax for 90s

[if necessary do mid range band lateral raises between sets]
E1 Military press pump sets (constant tension) 3x6-8
E2 Biceps 3x10+5+5 pumping

F1 Push press heavy sets (explosive) 3/2/1
F2 Biceps band work

G Push press speed sets (explosive, 50% of single in F1 + chains) 1x5

H Push press strength capacity (explosive, 50% of single in F1 + chains) 1xMax for 90s

Finish with abs work

--------

DAY 2 - PULL

A1 Snatch row pump sets (constant tension) 3x6-8
A2 Triceps 3x10+5+5 pumping

B1 Snatch row heavy sets (explosive) 3/2/1
B2 Triceps band work

C Snatch row speed sets (explosive, 50% of single in B1 + chains) 1x5

D Snatch row strength capacity (explosive, 50% of single in B1 + chains) 1xMax for 90s

E1 Scrape the rack row pump sets (constant tension) 3x6-8
E2 Triceps 3x10+5+5 pumping

F1 Scrape the rack row heavy sets (explosive) 3/2/1
F2 Triceps band work

G Scrape the rack row speed sets (explosive, 50% of single in F1 + chains) 1x5

H Scrape the rack row strength capacity (explosive, 50% of single in F1 + chains) 1xMax for 90s

Finish with abs work

--------

DAY 3 - LEGS

A Power snatch from blocks 3x6

B Power snatch from blocks (a bit lighter than A) 3x3

C Front squat pump sets (constant tension) 3x6-8

D Front squat heavy sets (explosive) 3x3

G Jumps 3x3

H Front squat strength capacity (explosive, 50% of D + chains) 1xMax for 90s

I Sumo deadlift pump sets (constant tension) 2x6-8

J Sumo deadlift heavy sets (explosive) 2x3

K Sumo deadlift speed sets (explosive, 50% of J + chains) 2x5

Finish with abs work

-------------------------------------

I'll be said not to do any ring work for a while, but I need to do what's necessary for progress, not necessarily what I want.

B.

1. Take out the pump sets for the deadlift. All those sets of snatch AND front squat AND deadlift will fry your nervous system... 2-3 x 1 heavy on deadlift 2 x 5 speed work with 50%, that's it.

2. DO NOT do any chest isolation exercises between sets of bench pressing and DO NOTA DO any shoulder isolation work between sets of overhead pressing. If you truly feel bad about not doing them, add a few sets at the end of your workout

3. I like pre-pumping the hamstrings before squats and at first pumping biceps between sets of pressing and triceps between sets of pulling seemed to work. But it led to site specific fatigue that prevented recovery an gains in the main movements.

4. I personally do arms as a bonus session now. Either as a second session on a day, once a week or as a 7th day.

Thanks, CT!

Here's the updated version:
DAY 1 - PUSH

A Reverse grip bench press from pins pump sets (constant tension, max weight I can use without sacrificing form or MMC) 3x6-8

B Reverse grip bench press from pins heavy sets (explosive) 3/2/1

C Reverse grip bench press from pins speed sets (50% of single in B1) 1x5

D Reverse grip bench press from pins strength capacity (50% of single in B1) 1xMax for 90s

E Military press pump sets (constant tension) 3x6-8

F Push press heavy sets (explosive) 3/2/1

G Push press speed sets (explosive, 50% of single in F1) 1x5

H Push press strength capacity (explosive, 50% of single in F1) 1xMax for 90s

Finish with abs work

--------

DAY 2 - PULL

A Snatch row pump sets (constant tension) 3x6-8

B Snatch row heavy sets (explosive) 3/2/1

C Snatch row speed sets (explosive, 50% of single in B1) 1x5

D Snatch row strength capacity (explosive, 50% of single in B1) 1xMax for 90s

E Scrape the rack row pump sets (constant tension) 3x6-8

F Scrape the rack row heavy sets (explosive) 3/2/1

G Scrape the rack row speed sets (explosive, 50% of single in F1) 1x5

H Scrape the rack row strength capacity (explosive, 50% of single in F1) 1xMax for 90s

Finish with abs work

--------

DAY 3 - LEGS

A Power snatch from blocks 3x6

B Power snatch from blocks (a bit heavier than A) 3x3

C Front squat pump sets (constant tension) 3x6-8

D Front squat heavy sets (explosive) 3x3

G Jumps 3x3

H Front squat strength capacity (explosive, 50% of D) 1xMax for 90s

J Sumo deadlift heavy sets (explosive) 2-3x1

K Sumo deadlift speed sets (explosive, 50% of J) 2x5

Finish with abs work

-------

DAYS 4-6 same as 1-3 but with chains on all sets

-------

DAY 7 - ARMS

2-3 Supersets, going for max pump

PUSH

A Low incline bench press pump sets (constant tension, max weight I can use without sacrificing form or MMC) 3x6-8
80x6; 80x6; 80x6

B Low incline bench press heavy sets (explosive) 3/2/1
85x3; 90x2; 95x1

C Low incline bench press speed sets (50% of single in B1) 1x5
50x5

D Low incline bench press strength capacity (50% of single in B1) 1xMax for 90s
50x7+5+3+3+2

E Military press pump sets (constant tension) 3x6-8
35x8; 40x8; 40x8

F Push press heavy sets (explosive) 3/2/1
50x3; 52.5x2; 55x1

G Push press speed sets (explosive, 50% of single in F1) 1x5
30x5

H Push press strength capacity (explosive, 50% of single in F1) 1xMax for 90s
30x9+5+5+4

I Serratus crunch 3x8-12

-------------------
CT was right that I would hate the lower volume... I feel like going back to the gym and doing this session all over again!

Anyway...

Not a bad session. This was the first time in over half a year that I was doing a different bench variation than RGBP and it felt awkward. One thing that contributed to that is that our power racks are to small to bench in properly (my feet hit the posts). I think next time I'll just do regular bench press on the free standing bench for A-D and throw in 3x6 pump sets on low incline at the very end of the session, if CT approves.

I definitely went to heavy on bench pump sets. Explosively, those sets would have been easy, but with constant tension they were too heavy for me to get good MMC. Next time I'll do 70kg and see how it goes.

My speed on the speed bench was pretty good. Could use a bit more snap, but better then I expected considering I haven't benched from the chest in months.

The strength capacity set was ok, but I should have spread out my sets differently.

Overhead work went much better, mostly thanks to what I've learned in the first half.

Pump sets worked very well. Heavy sets were a tiny bit too light - I might go 5kg higher next time.

Speed sets felt a bit light, I might need 35kg there for best results.

Strength capacity work was much better than for the bench.

All in all, it was a learning experience. I know where to be more conservative and what to tweak so next session should be much better.


B.

Good stuff BiP, I sense that with the volume cut the recovery will skyrocket you to some new muscle :)

PULL

A Snatch row pump sets (constant tension) 3x6-8
40x6; 60x6; 70x6
80x8; 80x8; 80x8

B Snatch row heavy sets (explosive) 3/2/1
90x3; 100x2; 110x1

C Snatch row speed sets (explosive, 50% of single in B1) 1x5
60x5

D Snatch row strength capacity (explosive, 50% of single in B1) 1xMax for 90s
60x 9+6+4+4

E Scrape the rack row pump sets (constant tension) 3x6-8
60x8;
80x8; 80x8; 80x8

F Scrape the rack row heavy sets (explosive) 3/2/1
90x3; 100x2; 110x1

G Scrape the rack row speed sets (explosive, 50% of single in F1) 1x5
60x5

H Scrape the rack row strength capacity (explosive, 50% of single in F1) 1xMax for 90s
60x10+5+5+4+4+3

I Mechanical drop set:
I1 Face pull 3x10+5+5
I2 Seated rope low row 3x10+5+5

J1 Standing cable crunch 3x8-12
J2 Kneeling cable crunch 3x6-10

------------

I'm getting better at milking each set, I think, although the snatch row needs some work. Admittedly it was the first time I've ever done it. I'd say about half the sets of it were "fully milked".

I was quite surprised by how much weight I ended up using on the snatch row. I think next time I should try even more for the heavy work. but I'll keep the pump work roughly as is for now, or just go up a tiny bit.

Scrape rows went very well. The single was solid, with good MMC.

14.07.2012

LEGS

A Power snatch from blocks 3x6
40x2; 40x2
47.5x6; 47.5x6; 47.5x6

B Power snatch from blocks (a bit heavier than A) 3x3
52.5x3; 52.5x3; 52.5x3

C Front squat pump sets (constant tension) 3x6-8
20x6; 50x6
70x8; 70x8; 70x8

D Front squat heavy sets (explosive) 3x3
70x3; 80x3; 90x3
100x3; 100x3

E KB Jumps 3x3
20x3; 24x3; 24x3

F Front squat strength capacity (explosive, 50% of D) 1xMax for 90s
50x9+5+3

G Sumo deadlift heavy sets (explosive) 2-3x1
60x3; 100x1; 130x1; 150x1
160x1; 160x1; 160x1

H Sumo deadlift speed sets (explosive, 50% of J) 2x5
90x5; 90x5

I Hanging leg raise 3xMax

----------

Good session.

Power snatches were much closer to the torso, most likely thanks to the snatch rows the day before. Felt strong on those and will be increasing the weight next time.

I'm very happy with the front squat pump sets. Good contraction held throughout the entire movement and very good pump. I stopped heavy work one set early because the last rep of the second set didn't feel great. Next week I'll go for 3 sets with the same weight.

Backing off the volume on the deadlift allowed me to focus on form more. I'm not happy with how much I forget about keeping my lats tight. Fixing that between the first and second single really helped. Third single was a bit slower, but nothing bad. Going for 165kg next time. I think the journey to 175kg will be easy, since I've pulled that much on the trap bar before. Besides, getting my back tighter alone should help me a lot. And it's not like those singles were my true maxes either.

16.07.2012

ARMS

A1 Pinwheel curls 3x10
A2 Rope triceps pushdowns 3x10
10;12.5;15;15

B1 Preacher curls 3x10
B2 Reverse grip cable triceps 3x10
10;12.5;12.5

C1 Cable EZ curls 3x10
C2 Lying triceps extensions
41;41;41

D Skin the cat 3x5

E Skin the cat bottom hold 1x20s

F 1-arm serratus crunch 3x8-12

-----------
Good, short session. I focused purely on the pump for the triceps and didn't even bother writing the weight down for most sets, so the weights listed are for the biceps exercise only. This is because of the pressing session the next day - I didn't want to risk my triceps being fatigued, and I imagine with pressing twice a week I don't need more than just pump work for them.

The pump was great, especially in the biceps. Skin the cat felt very funny but good because of that.

17.07.2012

PUSH

A Bench press pump sets (constant tension, max weight I can use without sacrificing form or MMC) 3x6-8
20+Cx6; 40+Cx6
50+Cx8; 55+Cx8; 55+Cx8

B Bench press heavy sets (explosive) 3/2/1
55+Cx1; 60+Cx1; 70+Cx1
75+Cx3; 80+Cx2; 85+Cx1

C Bench press speed sets (50% of single in B1) 1x5
45+Cx5

D Bench press strength capacity (50% of single in B1) 1xMax for 90s
45+Cx7+5+3+3

E Military press pump sets (constant tension) 3x6-8
20+Cx8; 25+Cx8; 27.5+Cx8

F Push press heavy sets (explosive) 3/2/1
30+Cx1
40+Cx3; 42.5+Cx2; 45+Cx1

G Push press speed sets (explosive, 50% of single in F1) 1x5
22.5+Cx5

H Push press strength capacity (explosive, 50% of single in F1) 1xMax for 90s
22.5+Cx7+5+4+4

I Slight incline bench press 3x6
50+Cx8; 50+Cx8; 50+Cx8

J Pike leg raise 3x8-12

K Skin the cat bottom hold 2x20s

-------
First time I used chains on anything other than speed work. Worked very well and gave me possibly the best chest pump I've ever had, especially with the addition of the slight incline press at the end.

The last single on the bench felt especially good. Much faster than I expected.

18.07.2012
PULL

A Snatch row from blocks pump sets (constant tension) 3x6-8
60x6; 60+Cx6
75+Cx8; 75+Cx8; 75+Cx8

B Snatch row from blocks heavy sets (explosive) 3/2/1
90+Cx3; 100+Cx2; 110+Cx1

C Snatch row from blocks speed sets (explosive, 50% of single in B1) 1x5
60+Cx5

D Snatch row from blocks strength capacity (explosive, 50% of single in B1) 1xMax for 90s
60+Cx 10+5+5+5

E Scrape the rack row pump sets (constant tension) 3x6-8
40+Cx6; 60+Cx6
70+Cx8; 70+Cx6; 70+Cx6

F Scrape the rack row heavy sets (explosive) 3/2/1
80+Cx3; 90+Cx2; 100+Cx1

G Scrape the rack row speed sets (explosive, 50% of single in F1) 1x5
50+Cx5

H Scrape the rack row strength capacity (explosive, 50% of single in F1) 1xMax for 90s
50+Cx11+5+5+5+5

I Seated cable row 3x8-12

J Top dip position leg raises 3xMax

---------

19.07.2012

LEGS

A Power snatch from hang 3x6
20x3; 40x2; 40x2
45x6; 45x6; 47x6

B Power snatch from hang (a bit heavier than A) 3x3
50x3; 52.5x3; 55x3

C Front squat pump sets (constant tension) 3x6-8
20+Cx6; 40+Cx6
60+Cx8; 60+Cx8; 60+Cx8

D Front squat heavy sets (explosive) 3x3
60+Cx1; 70+Cx1;
80+Cx3; 80+Cx3; 80+Cx3

E KB Jumps 3x3
24x3; 24x3; 24x3

F Front squat strength capacity (explosive, 50% of D) 1xMax for 90s
40+Cx10+5+5

G Sumo deadlift heavy sets (explosive) 2-3x1
60+Cx3; 100+Cx1; 130+Cx1
150+Cx1; 150+Cx1; 150+Cx1

H Sumo deadlift speed sets (explosive, 50% of J) 2x5
80+Cx5; 80+Cx5

I1 Standing cable crunch 3x8-12
I2 Top dip leg raise 3xMax


--------

20.07.2012
PUSH

A Bench press pump sets (constant tension, max weight I can use without sacrificing form or MMC) 3x6-8
20x6; 40x6; 60x6
70x8; 70x8; 70x8

B Bench press heavy sets (explosive) 3/2/1
70x1; 80x1
90x3; 95x2; 97.5x1

C Bench press speed sets (50% of single in B1) 1x5
50x5

D Bench press strength capacity (50% of single in B1) 1xMax for 90s
50x7+5+5+4

E Military press pump sets (constant tension) 3x6-8
20x6; 30x6
40x8; 40x8; 40x8

F Push press heavy sets (explosive) 3/2/1
40x1; 45x1
52.5x3; 55x2; 57.5x1

G Push press speed sets (explosive, 50% of single in F1) 1x5
35x5

H Push press strength capacity (explosive, 50% of single in F1) 1xMax for 90s
35x8+5+5+4

I Slight incline bench press 3x6
60x8; 60x8; 60x8;

J Pulldown crunch 3x8-12

------

21.07.2012
PULL

A Snatch row from hang pump sets (constant tension) 3x6-8
20x6; 40x6; 60x6
80x8; 80x8; 80x8

B Snatch row from hang heavy sets (explosive) 3/2/1
80x1
90x3; 100x2; 110x1

C Snatch row from hang speed sets (explosive, 50% of single in B1) 1x5
60x5

D Snatch row from hang strength capacity (explosive, 50% of single in B1) 1xMax for 90s
60x 10+5+5+5

E Scrape the rack row pump sets (constant tension) 3x6-8
60x8;
80x8; 80x8; 85x7

F Scrape the rack row heavy sets (explosive) 3/2/1
85x1
100x3; 110x2; 120x1

G Scrape the rack row speed sets (explosive, 50% of single in F1) 1x5
60x5

H Scrape the rack row strength capacity (explosive, 50% of single in F1) 1xMax for 90s
60x9+7+6+5+4

I Seated cable row 3x8-12
50/50/50
Partials: 32x30

J1 Standing cable crunch 3x8-12
J2 Top dip leg raise 3xMax

-----------

22.07.2012
LEGS

A Power snatch from blocks 3x6
20x2; 40x2; 40x2
50x6; 50x6; 50x6

B Power snatch from blocks (a bit heavier than A) 3x3
55x3
57.5x3
57.5x3

C Front squat pump sets (constant tension) 3x6-8
20x6; 50x6
70x8; 70x8; 75x8

D Front squat heavy sets (explosive) 3x3
75x3; 82.5x3; 90x3
100x3; 100x3; 100x2

E KB Jumps 3x3
24x3; 24x3; 24x3

F Front squat strength capacity (explosive, 50% of D) 1xMax for 90s
50x8+5+5+3

G Sumo deadlift heavy sets (explosive) 2-3x1
60x3; 100x2; 130x1; 150x1
165x1; 165x1; 165x1

H Sumo deadlift speed sets (explosive, 50% of J) 2x5
85x5; 85x5

----------

Very good session today. Sets of 6 on snatches felt great, lighter, faster and tighter than ever. The triples weren't quite as great (not enough hips), especially the last one, but still good. 55kg felt great in fact.

Much better MMC on the front squats. I think if I did a single more set of front squats of any kind I'd be crying ;)

My deadlifts suffer from the same problem as my snatch - not enough hips. The speed sets, especially the second one, were pretty decent, but I need a lot more hips on the heavy sets. The singles didn't feel as heavy as the 160 the previous time, which is great given that my quads were fried, but I think with better use of hips I can make 170 feel even easier.

Keeping a tighter back on deads is getting easier, but is still not perfect. Work in progress.

I AM NOT WORKING HARD ENOUGH

I took tape measurements for the first time in months and I am not happy. I'm not much bigger than I was in January. The numbers should be better. My strength in the gym should be better. I should be bigger and just as lean, or maybe bigger and leaner.

Sometimes it's hard to keep the right perspective on things when you're prone to overanalysing every little detail to death. Should I be eating this at 3pm or at 3.15pm? Should I add another scoop of oats to my dinner? Should I switch from meat that's 8% fat to 10% fat?

It doesn't matter. Because I'm not working hard enough. I got a bit pissed off today in the gym because of that. As a result, I increased the weight on all my pump sets while at the same time improving contraction quality. I also went a bit up in weight on the heavy sets without loss of quality. I did my speed sets faster.

Result? Much better chest pump.

I can get better contraction with more weight on the pump sets. I can go heavier while staying tight on the heavy sets. I can be more explosive on speed sets. I can be more resilient on strength capacity sets.

And it's about time I did. On every. single. set.

I'm going to post the tape measurements I took on my log when I get home this evening. I'm going to post measurements every week. 6 weeks from now I WILL be bigger and I WILL be stronger.

Oh, and I'm going to eat a bit more as well just to be sure.

Hang in there, Bip. Getting mad at one's progres, or lack there of, can be a great motivational stimulus. I love your attitude. Don't lose it. Stay fired-up and focused and you'll achieve your goals.

Thanks Dan. Focus is exactly what I need. And accountability. Speaking of which, this morning's measurements:

DATE 24/07/12
Waist (1in below) 30.75
Waist (navel) 30.75
Waist (1in above) 30.75
Chest (unflexed) 38.75
Chest (flexed) 41.5
Shoulders 46
Arm (r ) 14.75
Arm (l) 14.75
Thigh (r ) 22.5
Thigh (l) 22.5
Calf (r ) 15.5
Calf (l ) 15.5

bip
i didnt think to ask about which exercises to do in the nc workout.
maybe 1 for each?
thanks
dom

cool. i found those exact 2 last nite.
this is what i did today. just gettin a groove on it somehow.
http://tnation.T-Nation.com/...ageNo=2#5392587

i'm feelin like i did some work or played some sport. thats so cool.

It's been a long time since I've updated this log!

I've been working with John Schlecht for the past 3 months. Just finished the third phase of my training. Strength is up, weight is up (from 172-173 to 179lbs), getting positive feedback from friends in the gym all the time. I've deadlifted a comfortable 180kg (never gone above 170kg before) and floor pressed 107.5kg (so far my best regular bench press was 105kg, with floor press probably around 100kg or less). I'm also getting more explosive and, in spite of not having done any direct arm work since phase 1, my arms keep growing!

And all this progress was in spite of a knee injury that interfered with about half of those 3 months!

I'll be taking a posing video in the next couple of days to send to John. I'll try to get some pics out of that and the first video I sent him for comparison. Quality won't be great, but should be enough.


B.