The Journey of a pHD bodybuilder - Train, Eat, and Think like a Pro!

[Fahsy]

I will have to try that!

Do you do anything similar for your upper body during max effort days?

[Venom]

It's best if you do it as specific to the exercise as possible. So for example, you know that row cardio machine we have in our gym? Well instead of rowing, I did deadlifts on it, between sets of heavy dead lifts. And I had a phenomenal dead lift workout doing this.

[Venom]

Got some great workouts when site was down.

My highlight was heavy deads yesterday. I got 460 *2 super stronger...I felt I could have gotten 5. Next time, I'll go 480. And if all goes well, I want to go 5 plates aside after that...that would be awesome!

[will-work4andro]

Originally Posted by Venom

Got some great workouts when site was down.

My highlight was heavy deads yesterday. I got 460 *2 super stronger...I felt I could have gotten 5. Next time, I'll go 480. And if all goes well, I want to go 5 plates aside after that...that would be awesome!

dang Gabe...awesome pulls...it really seems like your deadlift has really been shooting up as of late. i think i'm going to start incorporating some West Side Max Effort principles for my deadlift in the coming weeks. great work as always...and i'm very pleased the site is back up and running...i missed it

[Venom]

Thanks, bro...my workouts on deadlifts have been insane. Some things that have allowed me to still improve on this cut:

1. Active recovery between sets - works great
2. direct core work - abs, serratus, obliques, lower back. This has made a huge difference in my strength and comfort on deads and other lifts
3. I am actually doing deads less frequently then the past. I believe this is better on a cut, because you can't recover as fast. For example, I have tried doing a lift 2-3 times weekly regularly and LOST strength. I believe because I simply could not recover. So by implement more rest and recovery, I am able to slowly improve
4. I do like 10 warm up sets getting up to my max lifts. I find that slowly raising weight avoids abrupt changes, and my body adapts so much better each time I go up in weight.

Overall, things are going great w/ my program...will keep you guys up to date. Soon I am going to post my whole split...still making few slight mods.

[Venom]

I am somewhat surprised, but then again I am not at just how insane my gains are right now. It seems like this science is really coming together...this is really a journey. Every single day, I literally learn something new about my body and program. I love it!

Last time (2 weeks ago) I lifted heavy, I did 365 2 times. This time...385 TWICE. I felt so good, I had to go up, even though I had not planned to do so. So I went with 4 plates aside...TWICE. Could have gotten more, too. Here is how it went down. Again, I did 3-4 minutes active recovery between sets of squats on the stationary bike. And couple minutes to get psyched up and use imagery before I do the set. If my results don't motivate you to at least try this method, I don't know what will!

135 10, 10
185 10
225 5
275, 5
315 - 2
335 - 2
365 - 1
385 - FIVE!!!
405 - TWICE!!
315 - 10 times, light weight burnout. Felt awesome.

It was sweet because during this, I saw a bunch of people stop and watch. I love that!!!

3 sets heavy calves
3 sets heavy adductor
3 sets heavy leg extension w/ decline sit-ups - extremely steep decline
3 sets abductor

I wrapped through these really fast. Basically I go you go w/ jake.

Then I did power on deads to close it out. I basically go as fast as possible, light weight (20-40% 1rm). Non-failure, 5 reps usually. I find that it works best go moderate on eccentric, then explode on concentric. Otherwise, if you try and go fast on both, it becomes impossible to transition the weight - it will actually resist you on the way up because of all the momentum on the way down. Worked up to 245 on this.

Then I did blood occlusion on bike for thighs, elliptical for calves 5 mins each.

Great workout!

[will-work4andro]

your squats have skyrocketed...unreal...idk what's going on over there in Cali...but you guys are destroying things

[Venom]

Thanks, J! I think our mom is spiking our chicken salads with something lol.

[Wizard24]

Originally Posted by Venom

385 - FIVE!!!
405 - TWICE!!
315 - 10 times, light weight burnout. Felt awesome.

That is phenomenal. Weren't you squatting like 315 back in June? Incredible gains! Just can't beat mom's cooking can you.

[Commander]

Awesome squats! So between the active recovery and imagery, you have about 5-6 minutes between you heaviest sets?