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  #1861  
Old 03-20-2012, 04:31 PM
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Monday Evening

L-sits and Serratus Crunch, 6 supersets

Tuesday - 11 more days to get these glutes tighter

Deadlift with Stiff Arm Hold
356x5, 5 sets

OH Press with Inverted Glute Ham (BWx10, 10, 10, 9, 8)
146x5, 6 sets

Shrug - 3 second hold of contraction
235x10, 2 sets

4 rounds of the following:
a) Maltese Cross Hold
b) OH Press 120x1
c) DB Curl with Fat Gripz 22x5, explode and squeeze

* Deadlift and OH Press both felt solid
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With God's help...Mens sana in corpore sano

Last edited by Commander; 03-20-2012 at 06:46 PM.
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  #1862  
Old 03-20-2012, 04:40 PM
bigbear6708 bigbear6708 is offline
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this is 11 days until the competition..or final prep?? either way, getting close! your strenght has not seemed to have been affected by this cut either. great job!
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  #1863  
Old 03-20-2012, 06:46 PM
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Quote:
Originally Posted by bigbear6708 View Post
this is 11 days until the competition..or final prep?? either way, getting close! your strenght has not seemed to have been affected by this cut either. great job!
I wanted to be stage ready by April 1st. The 11 days is until then.

The contest is April 21. Goal was to be 3 weeks early. Right now, I could step on stage and feel very confident, but I would like to get some detail on my butt and hamstrings. Hopefully, the next few weeks will bring it out.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1864  
Old 03-21-2012, 04:07 PM
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Tuesday Evening

Tire Dragging & Vertical Jumps

I previously posted my leg portion of the tire dragging, here is the upperbody portion:

Chest press, Bicep curl and band hold for chest/biceps
http://www.youtube.com/watch?v=9unpKBMD-yg

Back row and stiff arm band hold
http://www.youtube.com/watch?v=yVd3UiQdtJM

* Bonus lat spread at the end of one of the videos, I think the chest press one.

Wednesday - 10 days to get these glutes ready

Morning - band work and vertical jumps

Lunch

Squat (+50 chains) with band face pull hold
170 195, 220x5
240x5, 2 sets

Bench (+50 chains)
145, 170x5
183.5x5, 3 sets

triset with Front Lever Holds and Vertical Jump

Bench (+50 chains)
120x3, 140x3, 2 sets
140x5, 3 sets

triset with Suspended OH Extension BWx8, Inverted Row BWx4 with 4 second isometric hold on final rep

* I usually do 5 straight sets with top weight, but I feel fatigue setting in a bit, so I decided to build up to my top weight and do less sets at that top weight.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 03-21-2012 at 04:25 PM.
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  #1865  
Old 03-22-2012, 04:10 PM
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Wednesday Evening

Tire Drags + Vertical Jumps

Thursday - 9 days for some detail on my butt

Deadlift plus Chains (+50) with Stiff Arm Lat Holds
320 (+50) x5, 5 sets

* These felt great, I love deadlifting with chains, the extra top end weight really helps you get a good glute/ham contraction

OH Press with Inverted Glute Ham (BWx10, 5 sets)
130, 140x5
150x5, 4 sets

Chinup
BW+43.5x6, 3 sets

Maltese Hold, 4 sets
superset with
Walking Lunges to stretch out my tight groin/hip flexors
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1866  
Old 03-23-2012, 04:28 PM
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Friday - 8 days to carve this butt

Squat plus chains (all sets +50)
170x3, 2 sets
190x3, 2 sets
220x3, 2 sets
250x3

superset with Maltese Cross Hold, 5 sets and Leg Extensions

Bench plus chains (all sets +50)
120, 145, 170, 180, 185x3
190x5

superset with Front Lever Hold and Vertical Jump

Deadlift
306x5, 4 sets

superset with Suspended Pushups, BWx8

* This was much different from my typical Friday workout, I felt the need to take it lighter and really be explosive. However, I still made sure my top sets on Squat and Bench were as heavy as my normal weights to ensure I am still stimulating my muscle enough.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1867  
Old 03-24-2012, 09:53 PM
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Friday Evening

Tire Dragging plus Vertical Jumps

Sprints 8 x 30 meters, rest was walking back to starting point

Saturday - 1 week until I am stage ready

Squat with Chains - some reps paused in the hole, trying to be explosive
233.5 (+50) x3, 10 sets

superset with

OH Press
126x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Remainder of Bicep work done with Fat Gripz

Wide Preacher Curl
47.5x10, 10, 10

Narrow Barbell Curl
47.5x10, 10, 8

Inc DB Curl
12x11, 11

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press - also with Fat Gripz
133.5x10, 4 sets

Saturday Afternoon

Visited Phipps Conservatory in Pittsburgh, then dragging my tire around Carnegie Mellon University just for kicks!

Tire Dragging plus Vertical Jumps

Sprints 6 x 30 meters, rest was walking back to starting point
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1868  
Old 03-26-2012, 04:31 PM
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Sunday

Vertical Jumps

Dog Walk

Bike Ride with my kids

Monday - 5 more days to get these glutes tighter

Squat w/ Band Pull Apart Holds
220, 240x5
275x5, 2 sets
240, 220x5

Bench
215x5, 5 sets

superset with Front Lever Holds

Triset: 5 rounds
A) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
B) Ring Dips - BWx7
C) Occasionally I'd throw in 170x1 or 2 reps on bench just to finish with some extra explosive work

* Everything felt great, squats and bench both tight and explosive.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 03-26-2012 at 04:41 PM.
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  #1869  
Old 03-26-2012, 04:43 PM
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How much has your strength suffered during the cut?
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  #1870  
Old 03-26-2012, 07:26 PM
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Quote:
Originally Posted by HardCory View Post
How much has your strength suffered during the cut?
Strength hasn't gone down at all, strength endurance a tad when I do something stupid. For example, last week was 272.5 for 5 sets of 5 on squats. This week I only did 2 sets with 275 because legs were a bit fatigued from sprints on Friday and Saturday. That was just stupid on my part. Strength was there, but I couldn't maintain the top weight, so I played it smart and did a few sets with 220 and 245 and actually did more volume than the straight sets with 272.5 the week prior.

But strength is fine, I've been adding weight to the bar every week. I think it is critical to approach a cut with the same mentality of a bulk. The stimulus that builds a muscle will also maintain a muscle, thus I continue to strive to add weight to the bar. If you don't overdo it with non-essential stuff (i.e. too much cardio and assistance work) and if you fuel your workouts with lots of carbs and protein, I see no reason why strength should suffer.

That said, I've read that legs in particular show more definition if they are fully rested (and thus not swollen, inflammed, holding water, etc), so I will be dialing back leg volume/intensity in the next few weeks so they look their best for the contest.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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