Hypertrophy Phase - Week 6, Day 30

Squat
225x5
225x5
275x3
275x3
275x3

Bench
275x3
285x3
135x20

RDL
135x20

Curl
65x20
65x15

Band Pullaparts
20
20

Notes
Primarily went in to squat tonight.  My hip flexor felt fine.  That makes me happy.  I'm still going to move slowly into heavier weight over the next few weeks.  Nothing felt hard tonight, but 3 months off back squatting has left me feeling cautious.

Just did some random other stuff since I am backloading with pizza and beer tonight.

Hypertrophy Phase - Week 6, Day 29

Bench
225x18 (PR)
135x30 (PR)

Curl
135x5 (PR)
Bar x100 (PR)

Notes
This is my last day of the "Big Beyond Belief."  I'm not quitting, I'm pulling the plug.   I'll write more about the routine later, but I feel it has run its course for now.  During warmups I decided I have had enough.  I also decided that I was not leaving the gym without PR's.  So I would like to give a big FUCK YOU to the little grasshopper on my shoulder telling me  got weaker on this routine.  These are high rep PR's, but I still got better.  I'm also bigger, as evidenced by my most muscular down below.

Bench and curls baby, bench and curls.  Exactly one month ago on 8/25 I wrote in reference to curling:

To put things in perspective, I would have been very hard pressed to get more than 7-8 reps with 95 pounds before starting this program (yes pathetic).  I've always wanted to work up to the point where I'm curling 135 on the straight bar for reps.  That just looks fucking awesome.  I never put the time/effort into curling, but I'm going to do it now.

Today I reached my goal of "repping" 135 on curls.  It was actually decently strict, save for the last rep.  I heaved the last one like a mother fucker.  I finally understand why huge guys do heavy cheat curls.  Super strict reps has their place with some of the more technical compounds, but at some just moving more weight for more reps week in week out is what matters on isolation type stuff.

I almost started crying during poundstone curls it hurt so bad haha.  I did poundstone curls for the first time on July 17th of this year.  I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps.  As Paul Carter has noted, I've also come to realize poundstone curls more an exercise in pain tolerance than anything else, but I can also say pretty confidently I've added at least an inch to my arms in the past 10 weeks.  I post pics and all that, but walking past the mirror in the morning I've noticed my build has started to take on another look.  Thick.  Powerful.  And I actually feel more powerful too.

Bench was cool - I was shooting for 20 but hit failure at 18.  I believe my previous PR was 225x16, which still sucks, but I'll take what I can get.  Doing higher reps on bench has really improved my form and made my pecs rock fucking hard.  Feels good man, feels good.

I'm going to stay with a hypertrophy/mass emphasis for a while.  I've looked at all the meet possibilities before Christmas and nothing really lines up.  That kind of sucks, but also I just need to accept that when I'm moving every 3-4 months its tough to get shit in order to do a meet.  In the mean time however, I can still

I have absolutely no idea what I'm doing next.  I don't even know what I'm doing for the rest of the week.  I do know it won't be Big Beyond Belief!

Hypertrophy Phase - Week 6, Day 28

Squat
135x5
185x5
225x5

Deadlift
405x1
405x1
455x1
455x1
475x1
495x2
405x2
405x2
405x2
405x2

Leg Press Calves (Change toe angle each time)
270x20
270x20
270x10
270x18
270x16

Seated DB Tibialis Anterior
55x16
55x16
55x12

Notes
Positives:  225 squat with no pain.  I'm still really weary.  I'll go up another 20-30 pounds next session.  In hindsight, I had more deadlift volume than I thought.  My calves are noticably thicker with more shape as compared to 6 weeks ago.  I easily have the worst calve genetics of all time.  Its like they aren't even there.  It takes a ton of burn to see any difference.

Negative: It was a good session until I doubled 495, which I really didn't need to do tonight.  I forced it.  It felt ok - not a max or anything.  So I'm not really getting sore anymore, but I need to keep in mind that I'm lifting 6x a week and thus fatigued even if I can feel it. As such there is no need to be doing heavy doubles, etc.

At this point, I'm not sure what the deadlift is good for other than being a fun lift to perform.  I can't wait to squat again with decent weight and volume.  The squat is so much fucking better at building lower body strength.

Hypertrophy Phase - Week 5, Day 27

Bench
185x14
185x14
185x14
135x25

Bent Row
135x23
135x15
125x15

DB Press
70x8
50x15
50x10

BB Curls (rotate medium, wide, narrow)
Bar x 40
Bar x 30
Bar x 25

Band Pull Aparts
100 Reps

Pump Circuit

BB Incline: 135x10
Neutral Grip Pull-down: 100x40
Rope Push-down: 100x40
Cable Curl: 100x20
Pec Deck: 40 reps

Notes

I was slightly hungover yesterday.  I performed this workout completely fasted around 3:30 p.m. (coffee/coconut oil, fish oil, and multi).  It took about 90 minutes.  Warming up, my wrists and shoulders hurt.  So this is actually week 6.  Last week I redid week 4 because my original week 4 got fucked up from the move and new job.  Anyways, I had zero desire to do anything heavy.  As will happen in the later weeks of an intense routine, my joints are feeling a little beat up.

So I decided to just get some solid reps in.  Before I knew it I was chasing after a total upper body pump haha.  It felt great.  The high reps are working.  My upper body is noticeably thicker.  I also just feel more powerful. I really should have focused on arm work a long time ago.  Heavy presses and rows are a lot easier when you have pistons for arms.  I don't know why I never really thought about it like that.

I took a couple of pics post workout. I'm bloated as fuck in these and the light washes out my pasty ass body.  I think I would look considerably more jacked if I were black.

These pics also tell me I'm on the precipice of actually being lean.  I'd guess I'm around 12-13% BF here.  The number one problem with my diet is I drink too much.

Hypertrophy Phase - Week 5, Day 26

Light Upper

Chins:  6; 6; 6

supersetted with

Dips: 12; 12; 12

Pushups: 30

Band Pull-aparts: 35

Notes

Work, left early for meeting with Professor, hit the gym up on my way home, worked out for 15 minutes, shower, triple protein shake, walk back across city for talk with George Moose, former ambassador to Benin and Senegal. http://en.wikipedia.org/wiki/George_Moose  It might not seem like a big deal, but this guy has been a career diplomat for over 40 years.  His experience and knowledge was incredible.  DC has been cool as fuck lately.  Last week I went to a small talk with Supreme Court Justice Ruth Bader Ginsburg.  She is old as shit but still sharp as hell.

Anyways, doing what I can in the gym.  Hitting it 6x a week.  Feeling good.

Hypertrophy Phase - Week 5, Day 25

9/19/12

Lower Body Recovery Day

Windmills:  60x5/5
Getups: 60x1/1
Chins: 3; 3
Swings: 70x15; 70x15
Double KB Clean: 70x8; 70x8

15 minute continuous sled drag with 180 pounds

Notes
Nice little recovery session.  I used the harness again for the sled dragging.  I could do the sled drag non stop for a very long time.  I'm guessing my heart rate tops out around ~140 with 180 total pounds.  If I wasn't doing other shit 6 workouts a week, I'd dedicate two days a week to dragging this thing for 30 minutes.  It is great for your legs, back, and lungs.

Hypertrophy Phase - Week 5, Day 24

9/18/12

180 seconds rest, 3 sets, 8-10 reps

Bench

275x2

250x10

225x10

135x22

Bent Row

135x20

135x20

Supersetted with

Strict Press

135x8

135x8

Poundstone Curls

Bar x 75 (PR)

Notes

Pretty sore throughout this workout.  Just tried to get some decent work in.

Hypertrophy Phase - Week 5, Day 23

Extensive warm-ups: foam rolling, extra long couch stretch,  dynamic hip work, other static stretches, KB swings, chins, KB Cleans, Windmills, Goblet Squats.


Squat
135x3
135x5
135x8
185x5

Deadlift
365x2
365x2
405x12 (PR?)
315x10

Calves
270x25
270x25
270x25

Band pull aparts
3x15

Notes
Squats felt fine.  I'm going to be extremely conservative moving up in weight for a couple of weeks.

Deadlift is likely a PR.  I don't keep track of high reps like this, but I don't think I've gone over 10 for 405.  Doesn't necessarily mean I'm super strong right now - I've just never tried it.

Hypertophy Phase - Week 4, Day 22

180 seconds rest, 3 sets, 5-7 reps

Bench
275x1
295x1
315x1
275x6
275x5
245x6

Bent Row
225x5
225x5
225x5

DB Seated Shoulder Press
65x5
75x8 (PR)
75x6
65x5

Curls
115x6 (PR)
115x8 (PR... woot)
115x5

Band Pull Aparts
150 total reps, many different angles

Calves
450x10-15, 5 sets, different angles

Seated Tibialis Anterior
55x15, 3 sets

Notes
Bench felt decent.  Honestly, day 6 of a long week is kind of tough to feel powerful.  315 was semi-smooth.  Not as smooth as Tuesday.

PR's on seated shoulder press and curls.  I don't care much about the DB shoulder press.  Its a PR because I've never done them and I'm pathetically weak with them.  The curls, however, I feel great about.  I'm finally starting to feel some power behind these guys. I should have been doing them all along.  They make my arms look and feel great.  I can't wait until I'm repping 135 like a fuckin boss.

Hypertrophy Phase - Week 4, Day 21

9/14/12

Speed Pulls
275x2
275x2
315x2
315x2
315x2
315x2

275 from front: http://www.youtube.com/watch?v=y1jk90GiTzw
315 from front: http://www.youtube.com/watch?v=TebDZzGbULw
315 from side: http://www.youtube.com/watch?v=p3SeSF_4F4w
315 from side: http://www.youtube.com/watch?v=KYZguvsu7Os


Notes
Felt beat up and I had zero desire to do "hypertrophy" work on my legs.  I thought my speed looked pretty good.  Form looks good to me too.  I wish my back was a little flatter at the bottom.  This is something I'll have to think about in the future.  Also, my right arm looks like its bent at 45 degree angle lol.  Must be dem biceps getting bigger.  Nah but really I guess its because the weight is light?  I don't know. It does look weird though.

Hypertrophy Phase - Week 4, Day 20

Light Upper Day

Chins
BWx10
BWx6

supersetted w/ Dips
BWx20
BWx12


Blast Strap Rows
8
4

supersetted w/ Pushups
20
12

DB Rear Lateral
15x15
15x15

Notes
Light day, kind of tired.  Used a little more pop on chins.  Not sure what my dip PR is, but 20 felt good.  My back is really sore from the sled drags and the sloshing pillar of pain yesterday.  Feel good though.  I'm sitting at 235 but really putting some mass on my upper body.  Sucks I can't be squatting alot because squats are the king mass builder in my opinion.  Also, I forgot to mention I dropped leg press because it hurts my knees.  That sucks because I actually really like leg press.

Hypertophy Phase - Week 4, Day 19

Light Recovery Day

KB Swings

70 x 20

70 x 20

70 x 20

Dual Harness Sled Drag - Continuous for ~16 minutes

No rest between rounds

4 minutes x 180

4 minutes x 225

4 minutes x 270

4 minutes x 315

Sloshing Pillar of Pain

5 minutes

Notes

So my gym got 2 new implements.  First one is a heavy duty sled strap that comfortably wraps around both shoulders.  The second one is the Sloshing Pillar of Pain, popularized of course by Mr. Dan John:  http://www.t-nation.com/free_online_article/sports_body_training_performance/the_sloshing_pillar_of_pain  I don't do hyperlinks because I'm too lazy and I hate blogger.

Anyways, it felt great just working my ass off with the sled.  If there was an olympic competition for sled dragging, I'd train for it.  Besides the obvious shit that was getting worked - quads, hams, calves - I actually felt a ton of strain in my back after a while.  Not only my lower back, but my upper and mid back.  I never do sled work long enough to feel that.  This confirms that once again, BACK IS KING.  It is integral to fucking everything.

The pillar of pain was hard. Much harder than it would look.  I did three variations: on my back, cradled in front of me with high elbows, and above my head.  Back was easiest, in front was challenging, and overhead was ridiclous.  There is a lot of "core stuff" going on with the pillar of pain.  I think I'll do it to change up some of the waiter walk stuff that I've been doing.

Hypertophy Phase - Week 4, Day 18

180 seconds rest, 3 sets, 8-10 reps

Bench

275x1

295x1

315x1

250x8

250x8

225x10

Bent Row (flared elbows for rear delt emphasis)

135x12

135x12

135x12

Seated DB Press

60x10

60x10

60x10

BB Curl

80x12

80x12

80x8

Notes

The bar felt light as hell warming up.  I instantly knew I was pretty strong today so I decided to work up to a decent single.  I've always said: if you feel strong, lift some fucking weight.  There is way too much shit that comes up in life to forego the opportunity for a great session.  Patience and consistency is key, but a program doesn't lift the weights for you.  Lately it seems anything I try in the gym is bound to be interrupted.  So tonight was refreshing.

315 felt as light as its ever felt.  Didn't even really feel like 90%.  The guy spotting me has done a couple meets and said the bar speed was really good.  It felt good.  There was a time when I would have been like 'SLAP ON THE FUCKING WEIGHT." But fuck it.  I honestly felt like I had a good 20-30 pounds left in me, but I haven't lifting anything over 300 for months and months.  Seemed kind of stupid to go any heavier.  I'm just going to keep pounding out the higher reps as planned.  Maybe I'll hit a PR in a couple of weeks.

Hypertrophy Phase - Week 4, Day 17

9/10/12

180 seconds rest, 3 sets, 8-10 reps

Squat
Bar x 5; Bar x 5; Bar x 5; Bar x 5; Bar x 5; Bar x 5

RDL
225x10
225x10
225x8

Barbell Bulgarian Split Squat
Bar x 5/5
95 x 5/5
95 x 5/5

Glute Ham Raise
BW x 10 (PR)

Leg Press Calves
270x16; 270x24; 270x24

Notes
Hip felt ok on squats.  Felt a very slight twinge.  I'm going to keep doing the bar for another couple of weeks.

Glute ham raise is a PR since  I started doing them "right."   So I guess high rep deadlifts are good for adding a couple reps to your glute ham raise.

Hypertrophy Phase - Week 4, Day 16

Bench
295x1
275x5
225x8
225x10

Cable Row
180x10
180x10
180x8

BB Curl supersetted w/ DB Rear Delt
Bar x 30; Bar x 30; Bar x 30

20x10; 20x10; 20x8

Notes
So much going on right now I almost feel guilty about working out.  Anyways, I'm just clocking some shit in right now. I'm not really getting after it in the way I wanted too on this program.

I started off with a 275x5 set because I thought I might be good for 8 reps.  I could have probly grinded 6-7, but I saw no point.  275x5 is my general baseline for bench.  I feel this is my 85% range.  It doesn't mean I'm really strong, but it means I'm sitting in a place where I could potentially start turning the heat up.

I'm going to see how everything turns out, but I can say that low rest/high rep deads 2x a week is probably an awful idea.  It might not be bad if you really paid attention to load.  But reverse pyramid style 10-15 rep deadlifts is just too much.  I feel broken down.  Tonight I wanted to do 100 pound curls, and something on my forearm felt like it was detaching.  I've never had that sensation before, but the only thing I could think about was that static hold for higher rep deadlifts fucking something up.

Hypertrophy Phase - Week 4, Day 15

120 seconds rest, 8-10 reps, 3 sets

Deadlift
405x8
405x3
315x8

Calves
360x8
360x10
360x23

Notes
Gym closed at 2 today and I couldn't get my ass moving and  make it in with enough time to train.  This routine has basically devolved into "Am I capable of high rep deadlifts today?" lol, fuck. Personally, I'm in an extremely tough spot right now.  I have a tendency to try to do everything and never give myself time to rest or relax.  I'm constantly stressed and constantly tired as fuck.  I'm tired because I just don't sleep enough.  Now I'm into this routine where I go to sleep exhausted, but wakeup in the middle of the night stressed out like a huge pussy.  This is no way to go through life, and it makes training pretty damn hard.

With that said, I know I am lucky and I have a great life.  I need to keep things in perspective.

Hypertrophy Phase - Week 3, Day 14

60 Seconds rest, 4-5 sets, 8-10 reps

Friday Night

Deadlift
405x8
365x8
315x8

Bench
225x8
185x8
135x8

Notes
Best I could do given my time/life constraints.  I'm typing this post from a hotel in Cleveland.  Week 3 sucked.  I couldn't really follow the program at all.  It is what it is.  Not a lot of volume on Friday night, but with 60 seconds rest, the deadlifts were very challenging.  It felt like I was sprinting for 5 minutes straight.

I'll have to check the BIG BEYOND BELIEF (haha) ebook, but next week I go into lower reps.  8-10 reps the first half of the week, and 5-8 the second half of the week.  The biggest change, however, is that the  rest periods move to 3 minutes for all 3 weeks.  I'm honestly looking forward to actually lifting.  I do see value in the low rest periods for a lot of people, but  I came into this program fresh off a conditioning phase.  I didn't really need super low rest periods to get into lifting shape.  Also, I can officially say now, high rep deadlifts with low rest periods is fucking awful and stupid. Again, I'm looking forward to actually lifting next week.  Hopefully "life" won't get in the way too much, but I have a move, etc that might impact my routine.