XXLTank's new log

XXLTank · 02-12-2006, 11:27 AM

Well, I've tried to do this a few times but I really am going to get serious about it this time.

Hopefully it'll keep me focused as I tend to start new routines, get really into my diet, then loose the interest after a month.

I'm just over 14st at the moment. Earlier on this year my back injury came back to haunt me which set me back a while - I'm only shifting the weight I was back in January now again. I did some cutting in the summer and have gone back to bulking now.

I'm using this routine http://www.t-nation.com/findArticle....6-065-training which I think has worked really well. This is a summary:

Monday: Quads
Tuesday: Back/Traps
Wednesday: OFF
Thursday: Hamstrings
Friday: Chest/Shoulders
Saturday: OFF
Sunday: Biceps/Triceps

Accumulation Phase (4 weeks)
Heavy: 4-5 sets in the 6-8 rep range (with occasional foray into the 4-6 range)
Superset (pre-fatigue) isolation movement: 3 sets of 10 to 12 reps
Superset (pre-fatigue) compound movement: 3 sets of 8 to 10 reps
Special exercise: 3-4 sets of 10-12 reps
100-reps exercise: 1 set of 100 reps

Intensification Phase (4 weeks)
Heavy: 4-5 sets in the 4-6 rep range (with occasional foray into the 1-3 range)
Superset (post-fatigue) compound movement: 3 sets of 6 to 8 reps
Superset (post-fatigue) isolation movement: 3 sets of 8 to 10 reps
Special exercise: 3-4 sets of 8-10 reps
100-reps exercise: 1 set of 100 reps

High Volume Phase (4 weeks)
Heavy: 4-5 sets in the 8-10 rep range (with occasional foray into the 6-8 range)
Superset (pre and post-fatigue) isolation movement: 1-2 sets of 10 to 12 reps
Superset (pre and post fatigue) compound movement: 1-2 sets of 8 to 10 reps
Superset (pre and post-fatigue) second isolation movement: 1-2 sets of 12 to 15 reps
Special exercise: 3 sets of 12-15 reps
100-reps exercise: 1 set of 100 reps

Max Strength Phase (4 weeks)
Heavy: 5-6 sets in the 1-3 rep range
Superset (post-fatigue) compound movement: 3 sets of 4 to 6 reps
Superset (post-fatigue) isolation movement: 3 sets of 6 to 8 reps
Special exercise: 3-4 sets of 6-8 reps
100-reps exercise: 1 set of 100 reps

I've just completed the first phase and will move onto the second next week. I'm going to merge the two leg routines into one as I'm finding it difficult to find exercises for both that won't strain my back too much. Speaking of which, I've been avoiding deadlifts and squats, which is a shame cause they're my favourite.

Well I'll post my stats and a link to pics later, along with what I'm lifting.

What do you think guys?

XXLTank · 02-12-2006, 11:45 AM

Here's a typical day in my diet...

Meal 1 (8.15am)
Fruit & Fibre with semi-skimmed milk
Bagel with peanut butter (100% peanuts)
A-Z Multivitamin + 600mg Glucosamine Sulphate

Meal 2 (11.15am)
Granola bar
Protein shake

Meal 3 (2.15pm)
Chicken sandwhich
Chicken soup

Meal 4 (5pm)
Bagel with peanut butter and honey - whole one if I'm training that day, half a one otherwise

Meal 5 (6.30/7pm)
Low fat curry with rice or chicken with veg and potatoes etc - never high in fat and usually chicken or fish with plain carbs and veg

Workout (8.30pm)
Celltech shake ( 1/2 serving)

Post workout (10pm)
Protein shake
Smoothie with low fat yoghurt, banana + some fruit

Pre bed (12am)
Protein shake with glutamine

crazycal1 · 02-12-2006, 02:19 PM

you know me bud-i like to keep things simple,but it`ll be interesting to see how it goes for ya.
shame youre cant find a way to dead or squat(cough cough trap bar)cos its going to hinder your overall gains by not doing them(imo)
last pics were a marked improvement saying that.
good luck dude.

XXLTank · 02-12-2006, 04:33 PM

Yeah I know. My gym isn't great so a trap bar is out of the question.

I've been doing lunges and step ups as a replacement, along with Bulgarian squats. Will also try one-legged squats and possibly front squats when I'm feeling confident again.

razg · 03-12-2006, 01:58 AM

Just a warning, I find that front squats place a lot of load on the lower back in terms of stabilization. Perhaps something to keep in mind prior to going too heavy...

XXLTank · 03-12-2006, 12:18 PM

Really? Here's where I got the idea...

http://www.t-nation.com/readTopic.do?id=1276773

...

Quote:

Back pain has three root causes as it relates to lifting. Torque (forward lean), compression (high spinal loads), and flexion are what cause back injuries. Front squats lessen torque, compression, and flexion, and are therefore inherently safer.
I've written before that you can't front squat badly. The truth is you probably can front squat badly, but it's a lot easier to back squat badly. In general, if you front squat poorly, you'll dump the bar.

However, there are three major reasons people still do back squats versus front squats:

1. They always have. (A bad reason, but people really hate change.)

2. They can lift more weight. (Ego is always a big problem).

3. They perceive front squats as difficult due to poor wrist flexibility.

Number three is easily solved with an old Charles Poliquin trick. Just add straps to the bar.

The truth is that front squats decrease spinal load and improve back position — two positives in my book. My athletes and clients haven't done a back squat in about seven years. We have very little back pain. We still front squat relatively heavy. My college players front squat between 300 and 350 pounds to powerlifting depth at bodyweights of 180-200 with no wraps and usually a Velcro belt.

razg · 03-12-2006, 02:12 PM

Good article. It may simply be a case of it being tiring than bad strain (if you see what i'm getting at) - perhaps I simply need to adjust. Either way I think the soup du jour is caution, if you're having back problems.

Squatty · 03-12-2006, 05:35 PM

Razq - LMAO. What the f**k is "soup du jour". Round my way its cabbage or minestrone.

I agree with Tank's explanation for why people dont front squat - i certainly fall into that category. Gonna give some fronts a try

XXLTank · 03-12-2006, 05:49 PM

Yeah - I'll definitely go cautiously when I try them out. I tried just throwing myself back into squats and deads and I've always ended back up in trouble. I think the good thing about front squats is I won't be tempted to load too much on the bar as I won't be able to shift it.

I'm also stopping leg presses and need to work on hip and glute flexibility.

Anyone ever tried one-legged squats?

Squatty · 03-12-2006, 06:59 PM

Quote:

Originally Posted by XXLTank

Anyone ever tried one-legged squats?

I hear that Heather McCartney swears by them (sorry - bad taste)

02-12-2006, 11:27 AM	#1 (permalink)
XXLTank Making Progress Join Date: Aug 2005 Location: Belfast Posts: 107 Rep Power:	XXLTank's new log Well, I've tried to do this a few times but I really am going to get serious about it this time. Hopefully it'll keep me focused as I tend to start new routines, get really into my diet, then loose the interest after a month. I'm just over 14st at the moment. Earlier on this year my back injury came back to haunt me which set me back a while - I'm only shifting the weight I was back in January now again. I did some cutting in the summer and have gone back to bulking now. I'm using this routine http://www.t-nation.com/findArticle....6-065-training which I think has worked really well. This is a summary: Monday: Quads Tuesday: Back/Traps Wednesday: OFF Thursday: Hamstrings Friday: Chest/Shoulders Saturday: OFF Sunday: Biceps/Triceps Accumulation Phase (4 weeks) Heavy: 4-5 sets in the 6-8 rep range (with occasional foray into the 4-6 range) Superset (pre-fatigue) isolation movement: 3 sets of 10 to 12 reps Superset (pre-fatigue) compound movement: 3 sets of 8 to 10 reps Special exercise: 3-4 sets of 10-12 reps 100-reps exercise: 1 set of 100 reps Intensification Phase (4 weeks) Heavy: 4-5 sets in the 4-6 rep range (with occasional foray into the 1-3 range) Superset (post-fatigue) compound movement: 3 sets of 6 to 8 reps Superset (post-fatigue) isolation movement: 3 sets of 8 to 10 reps Special exercise: 3-4 sets of 8-10 reps 100-reps exercise: 1 set of 100 reps High Volume Phase (4 weeks) Heavy: 4-5 sets in the 8-10 rep range (with occasional foray into the 6-8 range) Superset (pre and post-fatigue) isolation movement: 1-2 sets of 10 to 12 reps Superset (pre and post fatigue) compound movement: 1-2 sets of 8 to 10 reps Superset (pre and post-fatigue) second isolation movement: 1-2 sets of 12 to 15 reps Special exercise: 3 sets of 12-15 reps 100-reps exercise: 1 set of 100 reps Max Strength Phase (4 weeks) Heavy: 5-6 sets in the 1-3 rep range Superset (post-fatigue) compound movement: 3 sets of 4 to 6 reps Superset (post-fatigue) isolation movement: 3 sets of 6 to 8 reps Special exercise: 3-4 sets of 6-8 reps 100-reps exercise: 1 set of 100 reps I've just completed the first phase and will move onto the second next week. I'm going to merge the two leg routines into one as I'm finding it difficult to find exercises for both that won't strain my back too much. Speaking of which, I've been avoiding deadlifts and squats, which is a shame cause they're my favourite. Well I'll post my stats and a link to pics later, along with what I'm lifting. What do you think guys?

02-12-2006, 02:19 PM	#3 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,808 Rep Power:	you know me bud-i like to keep things simple,but it`ll be interesting to see how it goes for ya. shame youre cant find a way to dead or squat(cough cough trap bar)cos its going to hinder your overall gains by not doing them(imo) last pics were a marked improvement saying that. good luck dude. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

02-12-2006, 11:45 AM	#2 (permalink)
XXLTank Making Progress Join Date: Aug 2005 Location: Belfast Posts: 107 Rep Power:	Here's a typical day in my diet... Meal 1 (8.15am) Fruit & Fibre with semi-skimmed milk Bagel with peanut butter (100% peanuts) A-Z Multivitamin + 600mg Glucosamine Sulphate Meal 2 (11.15am) Granola bar Protein shake Meal 3 (2.15pm) Chicken sandwhich Chicken soup Meal 4 (5pm) Bagel with peanut butter and honey - whole one if I'm training that day, half a one otherwise Meal 5 (6.30/7pm) Low fat curry with rice or chicken with veg and potatoes etc - never high in fat and usually chicken or fish with plain carbs and veg Workout (8.30pm) Celltech shake ( 1/2 serving) Post workout (10pm) Protein shake Smoothie with low fat yoghurt, banana + some fruit Pre bed (12am) Protein shake with glutamine

02-12-2006, 04:33 PM	#4 (permalink)
XXLTank Making Progress Join Date: Aug 2005 Location: Belfast Posts: 107 Rep Power:	Yeah I know. My gym isn't great so a trap bar is out of the question. I've been doing lunges and step ups as a replacement, along with Bulgarian squats. Will also try one-legged squats and possibly front squats when I'm feeling confident again.

03-12-2006, 01:58 AM	#5 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 887 Rep Power:	Just a warning, I find that front squats place a lot of load on the lower back in terms of stabilization. Perhaps something to keep in mind prior to going too heavy...

03-12-2006, 02:12 PM	#7 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 887 Rep Power:	Good article. It may simply be a case of it being tiring than bad strain (if you see what i'm getting at) - perhaps I simply need to adjust. Either way I think the soup du jour is caution, if you're having back problems.

03-12-2006, 05:35 PM	#8 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Razq - LMAO. What the f**k is "soup du jour". Round my way its cabbage or minestrone. I agree with Tank's explanation for why people dont front squat - i certainly fall into that category. Gonna give some fronts a try

03-12-2006, 05:49 PM	#9 (permalink)
XXLTank Making Progress Join Date: Aug 2005 Location: Belfast Posts: 107 Rep Power:	Yeah - I'll definitely go cautiously when I try them out. I tried just throwing myself back into squats and deads and I've always ended back up in trouble. I think the good thing about front squats is I won't be tempted to load too much on the bar as I won't be able to shift it. I'm also stopping leg presses and need to work on hip and glute flexibility. Anyone ever tried one-legged squats?