Training for size between competitions......

[Rebel101]

Well moving on now as we all must do, last year I trained heavy and hard for nine months, in 2013 I competed at 58.5 kg in 2014 60 kg. OMG it was a hard fought battle for 1.5 kg. This year program will be a little different but just as hard if not harder I suspect. 

First 4 weeks will be a consolidation period just re establishing strength levels and allowing body to recover post competition. Then back to heavy training again.

Anyway training this week has been different:

MONDAY - Chest and Back

- Pec Dec / Machine Row supersetted 4 sets

- Flat bb press / Bent over row supersetted 4 sets

- Incline bb press / T bar row supersetted 4 sets

- Machine press / Pullover supersetted 4 sets

TUESDAY - Shoulders and Arms

- Db shoulder press 5 sets

- Rear deltoid machine 4 sets

- Side raise machine 4 sets

- Barbell curl / Skull crushers supersetted 4 sets

- Machine curl / Tricep pushdowns 4 sets

- Seated db curl / lying tricep extension supersetted 3 sets

WEDNESDAY - Legs

- Squats 5 sets 10 reps 60kg 80 kg 90 kg 90 kg 80 kg

- Leg extension / seated leg curl supersetted 4 sets

- Hack squat / lying leg curl supersetted 4 sets

- Standing calf raise 100 reps

This sounds easy when writing it down but I tough training program for me at moment.

[FellowshipOfTheRon]

that's interesting how it's all one day after the other, how are you planning on running this? 3 on 1 off roating workout for example? or just monday , tuesday, wednesday then nothing until next monday? 

 

why the superset of pec dec and machine rows before bench?  for optimal training, shouldn't you always get your compounds to come in first? allows you to push more weight, then later you can isolate muscles? 

 

also if it's 3 sessions a week just like that, wouldn't you be better off spreading them out a bit? if i go hard on chest on monday then wouldn't be as prepared to go hard with shoulders and arms for shoulders especially with a bodybuilding routine  so would personally prefer that but maybe your recovery is different to mine. 

 

you might consider challenging yourself with a heavier weight in lower rep range for your compounds then working down to hypertrophy rep range for your isolations later? seems to be pretty generic approach but works for most, ever tried that? 

[Skeletor]

Nothing wrong with pre exhausting the pecs before a multi joint move for bodybuilding. Makes sure they are hit fully by the time youve done benches and your arms give out. I used to pre exhaust chest and back and reckon thats how I got a bulk of my upper body development.

[Rebel101]

 

that's interesting how it's all one day after the other, how are you planning on running this? 3 on 1 off roating workout for example? or just monday , tuesday, wednesday then nothing until next monday? 

why the superset of pec dec and machine rows before bench?  for optimal training, shouldn't you always get your compounds to come in first? allows you to push more weight, then later you can isolate muscles? 

also if it's 3 sessions a week just like that, wouldn't you be better off spreading them out a bit? if i go hard on chest on monday then wouldn't be as prepared to go hard with shoulders and arms for shoulders especially with a bodybuilding routine  so would personally prefer that but maybe your recovery is different to mine. 

you might consider challenging yourself with a heavier weight in lower rep range for your compounds then working down to hypertrophy rep range for your isolations later? seems to be pretty generic approach but works for most, ever tried that? 

This period is a recovery re-establishing of where my strength levels are at and will only last about 4 weeks dependant on whether I am gaining strength or still just holding my own.

I train arounf a three day split  with the weekends and one day off on Wednesday. So it goes as follows:

• Monday - Chest Back
• Tueday - Shoulders Arms
• Wednesday - Off
• Thursday - Legs
• Friday - Chest Back
• Saturday/Sunday Off
• Monday - Shoulders Arms

etc etc

Normally yes compounds first and isolation afterwards but this time the benchs were all busy, so Aylmer took the pre exhaust path, and then back to the compounds. Most often you are correct we train compound first lower reps heavier weights but then finish off with one movement that is a litttle lighter and rep out to exhuastion.

Ever single session is different with Aylmer never quite the same and always hard.

[FellowshipOfTheRon]

alymer guy thats human performance on the forums right? im sure he knows what hes doing, disreagrd my comments haha. i think i misread this initially i thought it was one of those asking for tips threads rather than a log. 

[Rebel101]

alymer guy thats human performance on the forums right? im sure he knows what hes doing, disreagrd my comments haha. i think i misread this initially i thought it was one of those asking for tips threads rather than a log. 

Your comments are very welcome Aylmer does know what he is doing but the question is do I. I do not believe in following blindly and for the mst part I understand and should be able to explain why we do things a certain way.

There are definitely techniques that Aylmer applies that I do not understand and that is exactly why I get his help. These are the higher level techniques that get the most out of a workout.

[Rebel101]

Okay another day done and dusted

Chest and Back

Flat bench press / Pulldown or chins 5 sets

Incline bb press / T bar rows 4 sets

Wide pec dec / Machine Pulldown 4 sets

Machine press / Pullover 4 sets

Sure is tough training two body parts together. Happy that flat presses are still strong, warm up 50kg 14 reps, 60kg 12 reps, 70kg 10 reps, 75kg 8 reps, then back to 70kg for 10 reps.

Chins I have a love hate relationship with, I am hopeless at doing them but understand the benefits attached, I can still manage 8 reps unassisted. My goal is to be able to strap some extra weights on and still do 8 to 10 reps.

Also did cardio today 20 min on cross trainer.

[FellowshipOfTheRon]

dam thats your bench for 10 reps, hows your 1rm / 3rm attempts? dammit i really need to up my game haha.. around same bodyweight weight and mines way less

[Rebel101]

l don't know my 1RM or 3RM maybe as we get to the end of this 4 week period l may have a go at figuring it out. Should l use strict powerlifting form or is simple good form enough to use when determining 1RM.

[FellowshipOfTheRon]

1rm only really important in powerlifting , other than that no one really cares to be honest. if you just want to compare your own progress then 1rm of what you always do is a good measure but comparing against others or benchmarking your strength, the universal standard is start on full lockout, bring down to touch sternum, pause roughly 1 second then push to lockout again. 

[Rebel101]

Okay then as I am keeping a written journal of this 12 month period I will check 1RM and record as a benchmark, thank you for suggesting.

I should also do squat and dead lift I guess, at least then I have a base for all three.

[fng]

do the bench, which ever way you feel the strongest and most comfortable. no point trying something different just for one hit

[FellowshipOfTheRon]

 

Rebel101 wrote:

Okay then as I am keeping a written journal of this 12 month period I will check 1RM and record as a benchmark, thank you for suggesting.

I should also do squat and dead lift I guess, at least then I have a base for all three.

 

 

and then get stung with the poewrlifting bug and enter a pl comp

[Rebel101]

Training today:

Shoulders / Arms

• One arm machine press 5 sets 12 reps
• Machine press 4 sets 12 reps
• Rear delt machine12 reps
• Bicep curl / skull crushers 4 sets supersetted 12 - 14 reps
• Concentration curls / overhead one arm extension supersetted 4 sets

Its so nice to be able totrain with a few carbs in the system and actually get a pump in the bicep tricep for a change.

[Rebel101]

 

Rebel101 wrote:

Okay then as I am keeping a written journal of this 12 month period I will check 1RM and record as a benchmark, thank you for suggesting.

I should also do squat and dead lift I guess, at least then I have a base for all three.

 

 

and then get stung with the poewrlifting bug and enter a pl comp

This would be an interesting concept, don't know that I am suited to powerlifting......

[Rebel101]

Legs night always a challenge, I am not used to having to train quad, leg bicep, and calves all in one workout, it's tough. I am glad I will not have this split for a long period of time.

• Squats 1 set bar, 14 reps 60kg, 12 reps 80kg, 10 reps 90kg, 9 reps 90kg, 12 reps 80kg
• Seated leg curl 4 sets 12 reps 20kg, 35 kg, 35 kg, 30kg
• Leg press 4 sets 20 reps 120 kg, 18 reps 140kg, 16 reps 160kg, 14 reps 180 kg
• Lying leg curl 3 sets 16 reps
• Seated calf raise 3 sets 16 reps  35 kg
• Standing calf raise 2 sets 14 reps full stack

All over and done with in 60 mins. Always feel wasted after leg workout, just as well it is at the end of the day.

 

[Rebel101]

Get to have days off in the middle of the week with this program how bizarre not to be at the gym on a week day typical obsessive complusive bodybuilder can't handle deviation from routines.

[HumanPerformance]

Get to have days off in the middle of the week with this program how bizarre not to be at the gym on a week day typical obsessive complusive bodybuilder can't handle deviation from routines.

Active rest : )

[Rebel101]

You know it was a good traoning session when.......

.. you are sore the next day and long for some panadol

Chest and back owwwww

Machine press / machine pulldowns supersetted 4 sets

Pec dec / pullover supetsetted 4 sets

Flat bench press / machine pulldown supersetted 4 sets

Wide pec dec / machine row suppersetted 4 sets

All done!!!

[product001]

Panadols...really?

[Rebel101]

Nothing wrong with Panadol, might like something stronger but not much else available without a script.

[Rebel101]

Took opportunity to have a bit of a planning session with Aylmer on Friday.

Last year we took 9 months to build some size so that I could at least look a little respectable when standing on stage with the likes of Lisa Bailey and Sesa Tomuli. I understand that to put on size you need to lift heavy and consistently for a resonable period of time ie taking 3 months and expecting to make any appreciable gains is in all reality unlikely.

This year we are trying a little different approach, two six month split periods, so I may compete in April and October. I generally preach to girls that they should not compete too regularly, take time to gain size and improve, so this approach is a little against the grain but I think it will have its advantages.

I always chomp at the bit watching other people prepare for competitions and me not being able too, this way I will be joining in with them, it will also mean I have to keep my body fat levels within certain limits to make it easier.

So now I go back to my structured diet, body fat on the 14th November16.3% and we will recheck in 2 weeks, lets see where I go in two weeks....

[Rebel101]

Well time does fly and now it is December 28th, done with growth phase antis time to start dieting on Jan 1st.

Figure I have done enough lurking and it's time to contribute with something a bit more interesting

[Rebel101]

Yet another jump in time and now it is January 7th, I am a week into my diet and pre competition style training has kicked back in.

 

With just under 14 weeks to competition date I have taken a more intense course of action in respect to increased cardio work with set levels each week that can be adjusted up or down based on level of ketosis or weight loss. Although one could say that if I am in ketosis then fat is being utilised then weight may be less relevant but I am not convinced of the relationship between the two, and weight is a set goal at the end of the period.

 

Training style for competition is already in place and as always is a challenge, so look out for more intensity to come.

[Rebel101]

Another 2 weeks has progressed now 12 weeks out from competition, things ticking nicely along.

This year I am using more cardio than last, and probably harder on diet too.

Just recently Gymrat decided to get a trainer in Dunedin so that has provided me with relief from the task of assisting in that area.

Will update in another fortnight.