Commanding My Body

[Commander]

Main Barbell Training

I will be training a bit LIGHTER than currently because I can actually get in MORE volume this way. It is clear that volume is beneficial for size, and I will still be generating high levels of force because I will be lifting as explosively as possible, so my strength levels should be fine.

CT at T-Nation:

I'm not advocating LIGHT pressing... but I'm advocating EXPLOSIVENESS OVER EVERYTHING. So I do not use a weight I cannot be really explosive with. If I feel the need for more maximal muscle tension, I do more rings. Once every 2-4 weeks I might be a few heavy lifts to keep the feel for it, but I prefer now to only focus on explosive lifting... which allows me to almost double the lifting volume without ill-effects
In reality, training is used to send a signal to the body which then initiate changes at the cellular level which lead to body comp modification. Tearing your body can accomplish this to some degree but you then spend so much energy just repairing the damage that progress is hard to accomplish. The REAL key is to send the proper signal

Additional Training

To partition nutrients well all day

CT at T-Nation:

The goals of doing something throughout the day are: (1) to make the body more reponsive to training (2) to activate the nervous system (3) to perfect a movement pattern... all of these are qualitative.
It's best to do more shorter but more frequent bouts of training, focusing on explosive actions, eating enough so that performance stays high to properly manage cortisol.

Mornings - done daily (dog walk dependent on weather)

Monday, Wednesday, Friday – OH Press Holds w/ Box Jump, Hollow Body Band Holds (Front Lever and Maltese Position)
Tuesday, Thursday – OH Press Holds w/ Fixed Bar Tricep Extension Hold, Dog Walk w/ Box Jump

Afternoons - 20 to 30 minute workouts if time and/or family obligations allow

a) Tire Dragging - Some days use a walking pace, other days be more explosive
3 x (Forward Drag, Lunge Hold, Backward Drag, Vertical Jump)
3 x (Chest Press, Bicep Curl, Band D-Roy Raise Hold)
3 x (High Row, Low Row, Band Lat Hold)
1 x (Chest Press – both ways)

b) Tire Dragging with Sprints – decrease tire dragging sets to 2 each (instead of 3) to save time/energy, add in 5 or 6 sprints

c) Bad Weather Alternative
Indoor Concentric Focused Workout - 5 or 6 rounds of:
a) Box Jump, b) Explosive Leg Extension 150x5, c) Maltese Cross Hold, 3 reps, d) Band Maltese Hold, 3 reps, e) OH Press and Hold, 2 x 6 seconds, f) Band Lat Hold, 3 reps

Anytime – Posing, Band Holds (OH Pullapart to Stiff Arm position), Parallette Work (Maltese Pushups, L-Sits), Serratus Crunches, Snatch, Weighted Quad Raise Hold

[Commander]

Thursday

Morning

OH Press Holds

Dog Walk + Box Jumps

Lunch Break

Deadlift with Chains - AR: Inverted Glute Ham, BWx8
230 (+50) x5, 7 sets

Ring Dips
BW+25x5, 5 sets
BWx5

superset with

Chinups
BW+25x5, 5 sets
BWx5

4 rounds (5th of Maltese):
a) Matlese Hold, 3 reps
b) DB Curl with fat grips, 22x5
c) OH Press 130x1
d) Box Jump x 1

[bigbear6708]

good plan! I am excited to keep tracking your progress. I am also confident you will see little diminish on your gains by dropping the PRO intake. I have recently done so (last 4 months)...and if anything I am looking and feeling bigger and leaner. I am no where as disciplined as you on the brown rice thing..pizza is my downfall!

i would say I am near 30/50/20 on my nutrients

[Commander]

Originally Posted by bigbear6708

good plan! I am excited to keep tracking your progress. I am also confident you will see little diminish on your gains by dropping the PRO intake. I have recently done so (last 4 months)...and if anything I am looking and feeling bigger and leaner. I am no where as disciplined as you on the brown rice thing..pizza is my downfall!

i would say I am near 30/50/20 on my nutrients

What a nice thing to say, I am glad you are excited to follow along.

Good to hear on the protein, I don't want to waste away, lol.

I'm about 27/53/20 right now. However that will change as I bulk, the carbs will go up and up and the fat/protein (as a percentage, not actual intake) will go down.

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BTW, in case anyone didn't feel like looking at all of those photos, if you only click one, make it this one, it's my favorite:
http://hotshotsimages.smugmug.com/Vi...X69D&lb=1&s=X3

It was taken during my night show routine.

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Friday

Morning

Overhead Press Hold + Box Jumps

Lunch

Squat (chains)
205x5, 5 sets
255x4, drop set, 205x3

superset with

OH Press
130x5, 6 sets

Bench Press (chains)
120x5, 8 sets

superset with

Front Lever Holds

4 rounds:
a) Ring Dip, BWx6
b) Ring Row
c) Box Jump

[Commander]

Saturday

OH Press
135x3, 20 sets

superset with

Forward Tire Sprint, Backward Tire Sprint, 20 sets

Barbell Curl
60x5, 10 sets

superset with

Lying Tricep Extension
60x5, 10 sets

Tire Dragging + Band Holds:
Press and Curl, 3 sets
High Row and Low Row, 3 sets

[Commander]

Worked a midnight shift Saturday night to Sunday morning

Sunday

Box Jumps and Posing just to stay active

Monday

Morning

Overhead Press Hold + Box Jumps

Band Holds

Lunch

Squat (chains)
207.5x5, 6 sets

superset with

OH Press
132.5x5, 6 sets

Bench Press (chains)
122.5x5, 8 sets

superset with

Front Lever Holds

4 rounds (5th set of dips):
a) Ring Dip, BWx6
b) Ring Row
c) Box Jump x 2

Suspended OH Tricep Stretch Hold, 5 seconds x 4 reps

[Commander]

Worked another midnight shift Monday night

Tuesday

Morning

OH Press Holds + Box Jump

Lunch Break

Deadlift - AR: Stiff Arm Band Hold
272.5x5, 4 sets
297.5x5
322.5x5, 2 sets

OH Press - AR: Inverted Glute Ham, BWx8
132.5x5, 7 sets

5 rounds:
a) Maltese Hold
b) DB Curl
c) Ring Tricep Extension
d) Box Jump

* In my post midnight haze I forgot to do a few deadlift sets, luckily I realized this before my workout was done and got them in.

Deadlift
272.5x5, 2 sets

[Commander]

Wednesday

Morning

Overhead Press Hold + Box Jumps

Lunch

Squat (chains)
207.5x5, 6 sets

superset with

OH Press
132.5x5, 6 sets

Bench Press (chains)
122.5x5, 8 sets

superset with

Front Lever Holds

4 rounds (5th set of dips):
a) Ring Dip, BWx6
b) Ring Row BWx4
c) Box Jump x 1

[Commander]

Other activity I forgot to document

Monday Afternoon - Tire Dragging

Wednesday Afternoon - Concentric focused mini-workout

Tons of posing

Some afternoon resistance band work

Thursday

Morning

Dog Walk + Box Jumps

Lunch Break

Deadlift with Chains - AR: Inverted Glute Ham, BWx8
240 (+50) x5, 7 sets

Ring Dips
BW+27.5x5, 5 sets
BWx5

superset with

Chinups
BW+27.5x5, 5 sets
BWx5

4 rounds:
a) Matlese Hold, 3 reps
b) Ring Tricep Extension, 5 reps
c) Box Jump x 1
d) Deadlift, various singles, finished with 366x3

Diet Update:

Just been really hungry lately, and weight is still right about where I was one week out from the contest, so I bumped up macros a bit.

Current totals

Calories, fat, carbs, protein
4244, 97, 619, 221

That's not a typo, I am taking in over 600g carbs!

[Commander]

Friday

Morning

Overhead Press Hold + Box Jumps

Dog Walk

Lunch

Squat (chains)
207.5x5, 6 sets

superset with

OH Press
132.5x5, 6 sets

Bench Press (chains)
122.5x5, 8 sets

superset with

Front Lever Holds

4 rounds (5th set of dips and jump):
a) Ring Dip, BWx6
b) Ring Row BWx4
c) Box Jump x 1