Building High-Performance Muscle™
Indigo Project Logs
 
Dave-g's Indigo-3G Experience
 

dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

December 15th 2013 - Lats/Bi's

A) Seated 1-arm cable row: 3 sets, concentrating on full stretch and 2 second peak holds

B1) Meadows row: 7 sets
B2) Triceps pressdowns: light pump sets

C) Kayak row: 4 straight sets followed by a giant set taken to exhaustion by doing max reps alternating sides until total failure followed by straight arm pulldowns to failure

D) Seated 1-arm cable row: 3 more sets

E) Standing barbell curl: ramp up and then 115 x 4/4/4/4/4 followed by 3 high rep sets at lower weight

F) Rope hammer curl: 3 straight sets followed by 3 sets of partials and full rep pump sets

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

December 16th 2013 - 1RM + density work - Bench press

A1) Jump squat
A2) OH squat
*light and explosive on the jumps, light with a focus on technique for the OH squats

B1) Face pulls
B2) Plyo push ups

C) Bench Press: ramp to 1RM: 225/245/265/285/305/325/345/365/385/395
1@95%: 375 1@92%: 365 1@90%: 355
Density: 80%: 315 x 22 reps on 8 minutes

D1) DB shoulder press: 55's x 10/10 followed by 3 sets of partials/full reps pump sets: 30 lbs/hand
D2) Face pulls: pumps and holds

E) Farmer's walk: 70/hand x 90 yards x 3

F1) Ring rows: BW x 15/8/7/5/5
F2) Dips: BW x 15/8/7/5/5 (when only using bodyweight for dips I do a stretch position hold and a max peak hold on each rep)
*alternating sets, no rest between sets, complete target reps in as few sets as possible

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

December 17th 2013 - 1RM + density work: SGHP

A1) Jump squat
A2) OH squat
*light and explosive on the jumps, light with a focus on technique for the OH squats

B) SGHP: ramp to 1RM: 95/115/135/155/175/195/215/235
* submaximal sets of chin ups between ramp up sets

1x95%; 1x 92%; 1 x 90%: 225/215/210

Density: had to skip this portion today as I tore a big callus off my hand

C) Leg curl pump sets: 3 sets

D) Overhead barbell carry: 140 lbs x 90 yards x 3 w/ 60 seconds rest between carries

E1) Ring rows: BW x 12/10/8/5/5/5/5
E2) Ring dips: BW x 12/10/8/5/5/5/5 (when only using BW on dips I do a full stretch hold and max peak hold on each rep)
*alternate sets w/ no rest between sets

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

December 18th 2013 - 1RM + Density work - Deadsquat lift

A1) Jump squat
A2) OH squat
*light and explosive on the jumps, light with a focus on technique for the OH squats

B) Leg curl pumps: 3 sets

C) Deadsquat ramp to 1RM - 260/290/330/360/390/420/450/480/510/530
1 x 95%: 505 1x92%: 490 1 x 90%: 475
Density: 80%: 425 x 9 in 4 minutes (cut density time down to 4 minutes and going to build up from there as I find that I run out of steam quickly on this particular lift with the density work)

D1) Meadows row: 125 x 8/8/8/8
D2) Leg curl pump sets
* 4 sets each

E) Yoke carry: yoke + 180 lbs x 30 yards x 4 carries w/ 60 seconds rest between carries

F1) Ring rows: BW x 40 reps
F2) Dips: BW + 60 lbs x 40 reps
* alternating sets, no rest between sets, reps completed in as few sets as possible

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

December 19th 2013 - Conditioning / abs

Started playing around with cleans today for no particular reason. I've never incorporated them into my training before and I felt like giving them a shot. I may use them as an explosive activation lift at the beginning of my sessions in place of the jump squats that I have been doing lately. Or maybe I won't. Who knows. I'll just see how it goes.

A) Cleans - nice and light, lots of sets of triples

B) Prowler sprints: 160 lbs x 60 yards x 5 sprints w/ 60 seconds rest between sprints

C1) 1-arm KB crunch: 53 lbs x 10/side
C2) landmine twist: 60 lbs x 6/side
C3) standing cable crunch: 130 x max reps
C4) KB swing: 53 lbs x 20
*3 rounds, no rest between exercises, 30 seconds rest between rounds

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

December 20th 2013 - 1RM + density work - Bench press

A1) Cleans - 115 x lots of sets of triples

B1) Face pulls x 5 sets of 8-10
B2) Plyo push ups x 5 sets of 3

C) Bench Press: ramp to 1RM: 225/245/265/285/305/325/345/365/385/395
1@95%: 375 1@92%: 365 1@90%: 355
Density: 80%: 315 x 22 reps on 8 minutes
* sets of chin ups between each ramp up set

D1) DB shoulder press: 55's x 10/10/10 followed by 2 sets of partials/full reps pump sets: 30 lbs/hand
D2) Rear delt row: pumps and holds

E) Farmer's walk: 70/hand x 90 yards x 3 w/ 60 seconds rest between carries

F1) Ring rows: BW x 15/8/7/5/5
F2) Dips: BW x 15/8/7/5/5 (when only using bodyweight for dips I do a stretch position hold and a max peak hold on each rep)
*alternating sets, no rest between sets, complete target reps in as few sets as possible

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

December 21st 2013 - 1RM + density work: SGHP

A) Cleans: 115 x 3/3/3/3/3/3

B) SGHP: ramp to 1RM: 95/115/135/155/175/195/215/235
* submaximal sets of chin ups between ramp up sets

1x95%; 1x 92%; 1 x 90%: 225/215/210

Density: 80%: 190 x 12 reps in 2 minutes then stopped as I tore the shit out of my hand again; finished up with several sets of shrugs

C) Leg curl pump sets: 3 sets

D) Overhead barbell carry: 140 lbs x 90 yards x 3 w/ 60 seconds rest between carries

E1) Ring rows: BW x 12/10/8/5/5/5/5
E2) Ring dips: BW x 12/10/8/5/5/5/5 (when only using BW on dips I do a full stretch hold and max peak hold on each rep)
*alternate sets w/ no rest between sets

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

December 23rd 2013 - Lats/Bi's

A) Cleans: 95 x 3/3; 115 x 3/3; 135 x 3/3; 155 x 3/3/3

B) Seated 1-arm cable row: 3 sets, concentrating on full stretch and 2 second peak holds: 140 x 6/6/6

C) Meadows row: 125 x 8; 150 x 8/8/8
* active rest cable crunches between each set

D) Kayak row: 4 straight sets followed by a giant set taken to exhaustion by doing max reps alternating sides until total failure followed by straight arm pulldowns to failure
* active rest landmine twists between each set

E) Dumbbell pullover: 70 x 10/10/10
* active rest cable crunches between each set

F) Cleans: 155 x 3/3/3

G) Standing barbell curl: ramp up and then 125 x 3/3/3/3/3/3/3
* active rest kneeling cable crunches between each set

H) DB hammer curl: 55's x 6/6/6/6 followed by 2 pump sets of rope hammer curls using partials and full reps

I) Incline DB curl pump sets: 2 sets

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biker
Level 4

Join date: May 2012
Location:
Posts: 490

No workouts? Come on superdetective, help keep us old gymrats motivated.

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

@biker

Thanks for stopping by man. I suppose I haven't posted in a while but rest assured that I'm getting my workouts in every day. I switched positions at work a few weeks back which meant adapting to a new schedule only to have that change as well as the unit that I work in now voted to go to a new schedule. Despite the flip flopping I didn't miss any sessions and I have now settled into a groove. I dialed back the conditioning work a bit through the transition but I kept up with my main strength sessions without too much trouble. No such thing as 'weeks off to recuperate' or 'I'm feeling overtrained' for this guy.

I'm still doing CT's program based around heavy singles and density work and I'm making good progress with that. I also did two weeks of his 'opposite training' approach when I felt like I needed a break from the heavy stuff. I really liked the approach and I will be using it going forward for sure. I'm thinking 4-6 weeks of the heavy stuff followed by two weeks of opposite training whenever I feel the need.

I've hit PR's on each main lift using the heavy singles and density approach and I've also greatly increased the number of reps that I'm getting on the density sets. For example, I recently hit a bench PR of 405 and just a couple of days ago I did 26 reps in 8 minutes at 310 on the bench for my density set.

As I mentioned, now that my work schedule is not going to change again for the foreseeable future (well, not until I get caught up in a major investigation and then the schedule goes out the window) I'm going to be bringing some good conditioning work back into the mix. I haven't gained any weight in the last month with the decreased conditioning work but I haven't lost any either and I would like to do so. I've been hovering around 200-201 for a while now and would like to bring that down a bit.

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1567

dave-g wrote:
I also did two weeks of his 'opposite training' approach when I felt like I needed a break from the heavy stuff. I really liked the approach and I will be using it going forward for sure. I'm thinking 4-6 weeks of the heavy stuff followed by two weeks of opposite training whenever I feel the need.



I was wondering when you would surface.

Good to see that you tried out the "opposite" stuff. When you're ready to try the opposite of the opposite of the opposite, we'll go train sometime. Leg warmers optional.

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

@Serge - I'm up for a workout with you sometime for sure. I could see getting over to Chicago again sometime in the not-too-distant future. I almost turned up there last week actually as my uncle, who is a sports therapist, was there doing a pay per view armwrestling event. They also filmed a tv show around the whole arm wrestling thing which will air sometime soonish. The event was in Hammond, IL just outside of Chicago. I couldn't make it though as I had to work.

Perhaps we can follow up the training session with another stint at The Twisted Spoke for half price whiskey Wednesday's. Love that place.

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

January 16th 2014 - 1RM + density work: SGHP

A) Cleans: 95/115/135/155/175/195
*activation work - easy sets of 3 at each weight

B) SGHP: ramp to 1RM: 95/115/135/155/175/195/215/235/255
* submaximal sets of chin ups between ramp up sets

1x95%; 1x 92%; 1 x 90%: 240/235/230

Density: 205 x 30 reps in 4:20

C) Overhead barbell carry: 140 lbs x 90 yards x 3 w/ 60 seconds rest between carries

D1) Leg curl pump sets: 3 sets
D2) Broad jump: 3/3/3

E1) Ring rows: BW x 12/10/8/5/5/5/5
E2) Ring dips: BW x 12/10/8/5/5/5/5 (when only using BW on dips I do a full stretch hold and max peak hold on each rep)
*alternate sets w/ no rest between sets

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

January 17th 2014 - 1RM + Density Front Squat

A) Cleans: 95/115/135/155/175/195 all sets of 3 done as activation

B) Front squat: 225/245/265/285/305/325/345/365/385* PR
1 x 95%: 365 1x 92%: 355 1 x 90%: 345
Density: 80%: 310 x 10 reps in 4 minutes

C) Yoke carry: weight of yoke + 180 lbs x 30 yards x 4 carries w/ 60 second rest between carries

D1) Ring row: BW x 15/10/8/7/5/5
D2) Dips: BW + 45 lbs x 15/10/8/7/6/5/5

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

January 19th 2014 - 1RM + density work - Bench press

A1) Cleans - 95/115/135/155/175/195

B1) Face pulls x 5 sets of 8-10
B2) Plyo push ups x 5 sets of 3

C) Bench Press: ramp to 1RM: 225/245/265/285/305/325/345/365/385/395
1@95%: 375 1@92%: 365 1@90%: 355
Density: 80%: 315 x 25 reps in 8 minutes (3 more reps than last time at this weight; matched reps done previously at 310)
* sets of chin ups between each ramp up set

D) Farmer's walk: 70/hand x 90 yards x 3 w/ 60 seconds rest between carries

E1) Ring rows: BW x 15/10/8/7/5/5
E2) Dips: BW + 45 lbs x 15/10/8/7/5/5
*alternating sets, no rest between sets, complete target reps in as few sets as possible; BW ring rows dictate the reps as the dips are easy even with the weight added - should add more weight next time)

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

January 20th 2014 - 1RM + density work: SGHP

A) Cleans: 95/115/135/155/175/195
*activation work - easy sets of 3 at each weight

B) SGHP: ramp to 1RM: 95/115/135/155/175/195/215/235/255
* submaximal sets of chin ups between ramp up sets

1x95%; 1x 92%; 1 x 90%: 240/235/230

Density: 205 x 30 reps in 3:53 (33 seconds faster than last time at the same weight)

C) Overhead barbell carry: 145 lbs x 90 yards x 3 w/ 60 seconds rest between carries

D1) Leg curl pump sets: 3 sets
D2) Broad jump: 3/3/3

E1) Ring rows: BW x 15/10/8/7/5/5
E2) Ring dips: BW + 45 lbs x 15/10/8/7/5/5
*alternate sets w/ no rest between sets

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sput79
Level

Join date: Feb 2012
Location:
Posts: 608

Dave: If I'm not mistaken didn't you have a shoulder issue before CT cleared it up? I have scapular winging in my left shoulder and was curious if you had the same issue. Thank you. By the way, you're making great progress with the Singles....I did too..Love that set up.

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

@sput

I did have a shoulder issue a couple of years ago - I had a small tear in my supraspinatus tendon. I had it fixed up by a doctor here in Canada using a platelet rich plasma injection. Basically, you have two vials of blood drawn and the platelets from one vial are separated out and added to the other vial and some of that platelet rich blood is then injected directly into the tear.

In this way the growth and healing factors of the blood are flooded into an area that typically has little or no direct blood supply and the theory is that the body can be used to heal itself rather than going the surgery route. It was a small tear and only one injection was required. According to ultrasound imaging the tear is gone and I've had no pain since. The injection itself hurt like hell though as it had to go through the front delt and down to the tendon. Not fun.

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sput79
Level

Join date: Feb 2012
Location:
Posts: 608

@Dave: thank you for sharing. I like that idea much better than being cut on. It's getting better. I've changed a few things up and added a few. You live and learn....it's not the first time, but I'm finding a way around it & fixing it. Gotta do what I love and train...it's in my blood so no use fighting it. By the looks of you and your log you're tearing it up in the gym!

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deadliftindago21
Level 3

Join date: Feb 2010
Location: Illinois, USA
Posts: 122

See if can find a practitioner using ARP. 5-10 sessions with that just might help

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

@deadliftingdago21

What condition do you have that you think you might require PRP for?

Typically the process involves having imaging done (in my case we did an MRI) to assess the nature of the injury (ie tear in a tendon) and then a PRP shot is administered using ultrasound imaging at the same time in order to ensure that the practitioner is able to get the shot directly into the injury site. A couple weeks later another ultrasound is done to assess the effectiveness of the first shot. Depending on the result of that a second shot may be done using the same ultrasound-guided process. This may continue depending on the magnitude of the injury and provided that it is proving effective.

I had this done for a tear in my supraspinatus tendon and I know people who have had it done for tears in the knee. I'm not sure what other conditions it can be used for - I would guess this is determined on a case by case basis.

The treatment is not covered by any health insurance here in Canada and must be paid for out of pocket. My MRI was covered by insurance but the rest of the proceedure cost me about $300 for one shot. It worked though so I was happy to pay it.

PRP isn't really something that you try for '5 or 10' treatments to see what will happen. If you can find a practitioner that knows what they are doing they will assess the need for it and they should take steps to gauge the effectiveness after each individual shot to see if it is working and if more is required.

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

Its been a couple of weeks since I posted a training session on here. Still hitting it everyday though and still doing CT's ramp to 1RM on a given lift followed by density work and loaded carries. I finish up each session with ring rows and dips for 50 reps each in as few sets as possible.

I haven't gone for any 1RM PR's in a few weeks. I've been stopping my ramp within 10-20 lbs of my most recent PR's and striving to improve on the density sets instead. There is no reason for this other than I will know when I have a new PR in me on a given day and I will go for it then - unless I know that I'm going to beat it I don't attempt it right now.

Having said that, I've hit some good rep PR's on the density sets recently. I got 27 reps in 8 minutes on the bench press at 310 lbs and, on another day when I ramped a bit higher and therefore used more weight on the density set, I got 25 reps at 325 in 8 minutes. I've been improving on my front squat density set numbers too. Without going and checking my training book for exact numbers I know that I hit a bit over 20 reps at 300 lbs in 8 minutes a few days back. I take my time making sure that my set up is correct on front squats on each rep which slows things down a bit but I don't want to get sloppy here. The sets are still pretty grueling regardless.

As for high pulls, I recently got some good coaching pointers from Dalas Santavy who trains at my gym. If you don't know who that is he is the current Canadian masters Oly lifting champ. His father went to the Olympics for Oly lifting back in the 70's or 80's and his 16 year old son is the current Canadian national champ in the under 21 category. That's right - he's 16 and beating grown men. He is ranked 6th in the world right now in his weight/age group. Anyway, these guys ironed out some wrinkles in my technique and I'm keeping the training weights in check right now to groove the new technique.

I currently use 3 types of loaded carries (overhead barbell carry, yoke, and farmers walk) and performance is improving steadily on each.

As for the ring rows I've been using bodyweight only and getting 50 reps in 4 sets. I've been alternating sets of that with weighted dips and just matching the reps there to the reps on the rows.

I'm beginning to work some more frequent conditioning back into my schedule as well. Tonight I did some 3 minute rounds on the heavy bag followed by a 10-minute timed set of hanging ab strap raises, ab wheel rollouts, and DB swings. I do the ab exercises to momentary failure and then 15 swings. I take no rest between sets and just do as much work as possible in 10 minutes.

Either later this week or early next week I'll be switching to two weeks of CT's 'opposite' training. I may stick with the same set up that I used last time I did this or I may work in some of the eccentric stuff CT has been writing about lately. I'm not currently using Micro-PA but obviously this type of training has merit of its own so I may try that out. We'll see.

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deadliftindago21
Level 3

Join date: Feb 2010
Location: Illinois, USA
Posts: 122

Hey Dave,
I am not too familiar with PRP. I had said maybe using an ARP machine. totally different

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HawaiiTunya
Level 10

Join date: Aug 2007
Location: Hawaii, USA
Posts: 4479

Hey BIG GUY.....

Awesome to have on-site coaching. I am really enjoying the Bench Coaching I have been receiving over this past year. :-)

I noticed your log is catching up to mine in views. See you at the 200,000 mark. hehehe

Keep up the great work.

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1284

Wow...almost two months since I've posted here. Time flies.

I got into home reno mode and was hard at it for six weeks or so. As I was finishing up I ended up getting a nasty flu that lasted four days and then I before it was fully cleared up I had to take off for a couple of weeks of work-related training.

In the midst of all of that I hit a new front squat PR at 390 and also matched my most recent bench PR of 405, both at a body weight of 200 lbs. I also turned 40 in there somewhere too but we don't need to talk about that.

I've made a few changes to my training plan lately as I'm adding back in some more conditioning work while still sticking to some CT-style strength work.

I'm doing 7 days a week with 6 of them being focused around one main strength lift for the day and then one back/bi's day. I'm using 3 main strength lifts and repeating them each twice per week. I've also got a bit of high frequency work going on as well.

Today's session looked like this:

A) 15 minutes on the AirDyne bike

High Frequency Work (3 sets of 5 at about 50% of max done every day prior to main lifts)
B1) Front squat: 195 x 5/5/5
B2) Military press: 115 x 5/5/5

Main lift
C) SGHP: ramp to 1RM
*between each warm up and ramp up set I do a submaximal set of chin ups (usually 4-5 explosive reps) followed by 10 kettle swings; this usually ends up being about 10 sets each of chins and swings during the ramp; this set up works great for keeping focus while keeping the heart rate up and the sweat flowing

D) SGHP: 5 x3 @ 65% of 1RM with 30 seconds rest between each set
5 x 2 @ 20 lbs heavier than sets of 3 also with 30 seconds rest between sets
5 x 1 @ 20 lbs heavier than sets of 2 also with 30 seconds rest between sets

E) Complex: DL/clean/front squat/push press/jerk
* I vary the weight and rep schemes from day to day here; today I did 3 complexes of 3 reps each

F) Overhead carry: 150 lbs x 90 yards x 3 w/ 60 seconds rest between carries

G1) Ring row: BW x 50 reps in as few sets as possible
G2) Push ups: BW x max reps with the number of sets dictated by the number of ring row sets

Whenever I have time I'm adding in additional conditioning work as a second session - this might be a morning walk, rounds on the heavy bag at home, a walk on the treadmill at work, or, when the weather gets better, sprints at the track.

Prior to each main session I take a dose of Indigo and right before/during the session I'm using Plazma. Immediately after the session I get some MAG-10 in. Depending on the day and my meal timing I may also have a Finibar prior to my workout.

I also still rely on Brain Candy to get moving in the morning and then a zombie dose of Z-12 and Elite Pro to shut it down at night.

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