Powerlifting with 5/3/1, Cycle One

Okay, I'll admit, it has been a bit too long since my last update to the ol' training blog.  My apologies.  Since my most recent update approximately two months ago, I competed in my fifth amateur bodybuilding competition (taking home a sweet fourth place trophy in the Open Short Class, by the way) and took a week off from the gym before gearing my training towards powerlifting and strength.

Told ya' it was pretty nice.

A little over four weeks ago I began following the insanely popular, ridiculously simple 5/3/1 program by Jim Wendler of Elite Fitness Systems.  Designed to give you an easy-to-follow, long-term approach (one completely free of any b.s.) to gaining strength, the program requires four weekly workouts; one centered around the squat, one the bench press, one the deadlift, and one the military press.  The four workouts don't take long to perform (I'm usually out in forty-five or fifty minutes), and, although I'm almost exclusively using multi-joint exercises (no concentration curls or pec deck flyes here!), I'm required to use sub-maximal poundages based on a percentage of my one-rep max (1RM) for each primary lift, sparing my joints and preventing burnout.

Wendler's 5/3/1 e-book.

Surprisingly, it's the use of sub-maximal weights that has many ego-driven lifters shying away from attempting the routine.  After all, if they can't be seen in the gym moving as much weight as possible, what's the point, right?  Another stumbling block for trainees that might otherwise be interested in the program is its protracted nature.  Instead of promising you something ridiculous like adding fifty pounds to your bench press in eight weeks (sorry, folks, but unless you're just starting out with the iron or are using some anabolic assistance, such a thing just ain't gonna happen), the program requires you to think long term, in monthly increments.  The effectiveness of the routine is largely a product of its slow, gradual nature, and not everyone is patient enough for that.  In fact, you'll absolutely hate this routine if you display any of the following traits: have a hard time committing to four weekly workouts in the first place; are of a "gotta have it yesterday" mentality; can't stand the basic movements; or jump into a new routine every couple of weeks.  If any of those describe you accurately, I'd find a different program to follow.

The program is all about increasing your
squat, deadlift, and bench.

At the time of this writing, I will be starting my second four-week cycle tonight.  Because I've only completed one cycle (three weeks of progression plus one "deload" week of using baby weights), I can't yet speak of the program's long-term effectiveness with any real conviction.  I can, however, report that I've already noticed some extremely encouraging signs related to my strength levels.  As the weeks wear on and I have more data, right here in my fitness blog I'll break one of my personal "rules" by posting the poundages I'm using and the reps that I'm performing at each workout.  This won't be done in an effort to show off.  Believe me, considering I compete at a contest weight of 136 pounds, my weights are not all that impressive.  Besides, I've simply never been all that strong; hence the need for this program!  Rather, I'll post weights and reps so you can get a clear image of the progress being made.

One thing I won't do here is provide a complete breakdown of the 5/3/1 program and all of its details.  If it's something you might be interested in trying, visit the EFS website and buy the damn e-book, available for immediate download.  It'll set you back a whole twenty bucks (good lord!), but you'll be supporting a good company and might actually learn something at the same time.  Having said that, below is a breakdown of my 5/3/1 split, complete with my choice of assistance exercises (movements chosen strictly to help with the primary lifts).  My plan is to switch up assistance exercises every four week cycle.

CYCLE 1

Monday
Squat: Warm-up and stretch, 3 sets of 5/3/1 reps (depending on week)
Hanging Leg Raises: 5 sets of 5 reps, using increasingly heavier ankle weights
Decline Sit-ups: 5 sets of 10-12 reps, using full-range of motion

Tuesday
Bench Press: Warm-up and stretch, 3 sets of 5/3/1 reps (depending on week)
Incline Dumbbell Presses: 5 sets of 10-12 reps, using a lower angle on each set
Parallel Bar Dips: 5 sets of max reps

Thursday
Deadlift: Warm-up and stretch, 3 sets of 5/3/1 reps (depending on week)
Chins: 5 sets of max reps, alternating grip on each set
Back Extensions: 5 sets of max reps

Friday
Military Press: Warm-up and stretch, 3 sets of 5/3/1 reps (depending on week)
Wide-Grip Upright Rows: 5 sets of 10-12 reps
Trap-Bar Shrugs: 5 sets of 10-12 reps

And that's that!  As I wrote above, I'll be making regular updates charting my progress, and going into slightly greater detail as to what I'm doing, and why.  Join me on my journey, won't you? Until next time ...

Weeks Seven and Eight: Training

As I type this, I am exactly four weeks out from my fifth amateur bodybuilding competition, taking place in the beautiful (as far as I know!) Enfield, Connecticut.

The Connecticut River, as seen in Enfield.

Though I have been battling some pretty severe bouts of self-doubt during my preparation, I am cautiously optimistic that I will stand on stage in Enfield at my best.  Those of you following along at home know that my fat loss over the course of this prep has been slow and consistent.  Below are the stats for each of my "official" Monday morning weigh-ins:

May 17: 162.6 pounds

May 24: 154.2 pounds

May 31: 152.2 pounds

June 7: 149.8 pounds

June 14: 148.4 pounds

June 21: 148.0 pounds

June 28: 144.6 pounds

July 5: 143.8 pounds
July 12: 142.2 pounds

The most crucial element of my preparation, of course, is my diet.  For an up-to-date report on how my nutritional plan is progressing, check out my previous blog entry right here.

Speaking of diet, one of the highlights of preparing for a bodybuilding contest is the post-show celebratory pigfest.  After twelve weeks (or more) of hard, mind-numbing sacrifice at the dinner table (not to mention in the car, at the office, in the gym, and wherever else I might eat; my day pretty much must revolve around my meals), there's nothing quite like breaking from the plan and eating as much of whatever the hell I damn well please!  With that in mind, I'm happy to say that I'm (nearly) positive that I've made my decision about which restaurant in Enfield will house what will be my first cheat meal in twelve weeks' time on August 7: The Royal Buffet, located approximately three miles from the contest's venue.

Items at The Royal Buffet.

This should come as no surprise to anyone that knows me even a little bit, as my love for the crab rangoon is so strong that I named my cat after the delectable treat!  Sadly, the post-show meal I enjoyed after my most recent competition in March left me a bit disappointed; please don't let me down, Royal Buffet!

Let's move on, shall we?  We've got two weeks of workouts to detail, so let's hop right to it.

Week Seven

Monday, June 28: Quads and Abs (A)

1) Squats (descending depth), 2 warm-ups, 6 sets of 3-5 reps

2) Barbell Hack Squats, 4 sets of 5 reps

3) Hanging Leg Raises, 3 sets of 5 reps

4) Decline Leg Raises, 3 sets of 12 reps

• A-workouts are of the lowest intensity, usually using a 5 x 5 set/rep scheme for my primary muscle group, going as heavy as I can for five reps, and using ample rest time (approximately three minutes between sets).  
• When using "descending depth" squats, the first set after the warm-up and stretch is my heaviest set, and my thighs reach a depth just above parallel (I squat back until my butt lightly touches a stack of seven aerobic step risers that assure the proper height).  Before my next set I remove ten pounds from the bar as well as one riser from the stack.  So, although the weight is lighter, the squat is deeper, and more difficult.  By the time I hit my sixth set, I am squatting all the way down to a stack of just two risers (see photos below).

  

Tuesday, June 29: Chest and Shoulders (B)

1) Incline Dumbbell Presses, 1 warm-up, 3 sets of 5 reps

2) Incline Barbell Presses, 3 sets of 10-12 reps

3) Pec Deck, 3 sets of 20 reps

4) Rear Cable Flyes, 3 sets of 8-10 reps
5) Incline Rear Lateral Raises, 3 sets of 12 reps
6) Incline Side Lateral Raises, 3 sets of 10 reps

Thursday, July 1: Back and Hamstrings (C)

     (1-2 performed as a superset, with no rest between each exercise)
1) One-Legged Back Extensions, 3 sets of 12 reps

2) Dumbbell Leg Curls, 3 sets of 20 reps

3) One-Legged Leg Curls, 3 sets of 10-12 reps

4) T-Bar Rows, 1 warm-up, 4 sets of 6-8 reps

     (5-6 performed as a superset, with no rest between each exercise)
5) Rope Pulldowns, 3 sets of 20 reps
6) Bent Cable Rows, 3 sets of 10-12 reps

7) Wide Grip Pulldowns, 3 sets of 10-12 reps

Friday, July 2: Biceps and Triceps (B)

     (1-4 performed as a giant set, with no rest between each exercise)

1) Barbell Preacher Curls, 1 warm-up, 4 sets of 4-6 reps

2) Lying EZ-Bar Tricep Extensions, 1 warm-up, 4 sets of 4-5 reps

3) Seated Barbell Curls, 4 sets of 10-12 reps

4) Overhead Cable Extensions, 4 sets of 20 reps

     (5-8 performed as a giant set, with no rest between each exercise)

5) J.M. Press, 3 sets of 3 reps

6) EZ-Bar Reverse Curls, 3 sets of 10-12 reps

7) Machine French Presses, 3 sets of 10 reps

8) Machine Curls, 3 sets of 20 reps

Above: J.M. Presses.  Below: EZ-Bar Reverse Curls.

Week Eight

Tuesday, July 6: Quads and Abs (B)

1) Squats, 2 warm-ups, 3 sets of 7, 5, 5 reps

2) Machine Hack Squats, 3 sets of 12 reps

3) One-Legged Leg Extensions, 4 sets of 12 reps

     (4-9 performed as a circuit, with 15 sec. rest between each exercise)

4) Hanging Knee Raises, 12 reps
5) Hanging Knee Raises, 10 reps
6) Lying Leg Thrusts, 10 reps
7) Lying Leg Thrusts, 6 reps

8) Crunches, 35 reps (performed slowly)
9) Crunches, 25 reps (performed quickly)

Wednesday, July 7: Chest and Shoulders (C)

     (1-3 performed as a tri-set, with no rest between each exercise)

1) Incline Barbell Presses, 1 warm-up, 4 sets of 2-4 reps

2) Flat Bench Dumbbell Presses, 4 sets of 10-12 reps

3) Pec Deck, 4 sets of 20 reps

     (4-5 performed as a superset, with no rest between each exercise)

4) Reverse Pec Deck, 4 sets of 20 reps

5) Incline Side Lateral Raises, 4 sets of 10 reps

Friday, July 9: Back and Hamstrings (B)

1) Trap Bar Deadlifts, 2 warm-ups, 3 sets of 6 reps

2) Bent Cable Rows, 3 sets of 10-12 reps

3) Wide Grip Lat Pulldowns, 3 sets of 20 reps

4) Lying Leg Curls, 3 sets of 10-12 reps 
5) One-Legged Back Extensions, 3 sets of 10-12 reps

• This marked my first time performing trap bar deadlifts, and I really enjoyed them!  Will definitely be doing them again.

Saturday, July 10: Biceps and Triceps (B)

     (1-2 performed as a superset, with no rest between each exercise)
1) Barbell Preacher Curls, 1 warm-up, 5 sets of 4-5 reps
2) Lying EZ-Bar Tricep Extensions, 1 warm-up, 5 sets of 4-5 reps

      (3-4 performed as a superset, with no rest between each exercise)

3) EZ-Bar French Presses, 3 sets of 10-12 reps
4) Seated Barbell Curls, 3 sets of 10-12 reps

      (5-6 performed as a superset, with no rest between each exercise)
5) J.M. Presses, 3 sets of 10 reps
6) 90-Degree Barbell Preacher Curls, 3 sets of 10 reps

     (7-8 performed as a superset, with no rest between each exercise)

7) Machine Curls, 3 sets of 20 reps
8) Overhead Cable Extensions, 3 sets of 20 reps

Pre-contest Diet: Stages Two and Three

It's finally time to update everyone about the changes made during my pre-contest diet over the past few weeks. As readers of my first blog entry on the topic know, my pre-contest diet is divided into four progressively stricter stages.  My daily food intake during Stage One is divided into seven daily meals (each with a title in an effort to reduce confusion) eaten every 2-3 hours, each of which I delved into great detail about previously.  Below is a slightly briefer explanation of each (please keep in mind that the actual order in which the meals are eaten is subject to change on each day):

Meal One: "The Usual"

~3/4-cup egg white omelet with asparagus, onions, mushrooms, broccoli, and salsa.

~28 grams of Cheerios/21-23 grams of whey protein mixed with five ounces of water.

Meal Two: "Carb Meal" 

~4 ounces or 110-180 calories of any lean protein (usually chicken, but can be turkey, fish, lean steak, etc.).

~Any carbohydrate (rice cakes, sweet potatoes, brown rice, oats, Cheerios, white potatoes, etc.) serving equivalent to approximately 100 calories and 20 grams of carbs.
~As many non-starchy vegetables as I choose (asparagus, broccoli, mushrooms, onions, etc.).

Meal Three: "300"

~Any combination of protein/carb/vegetable sources that total up to 335 calories, but no more than 12-15 grams of non-veggie carbohydrates (throughout my diet, non-starch veggies are treated more or less as "free foods").  

Meal Four: "Carb Meal" 

~As described above.

Meal Five: "300"
~As described above.

Meal Six: "Snack"

~Any combination of protein/carb/vegetable sources that totals between 180-200 calories, with a roughly equal distribution of protein and carbs.

Meal Seven: "Finale"

~3/4-cup egg white omelet with asparagus, onions, mushrooms, broccoli, and salsa
~21-23 grams of whey protein mixed with five ounces of water

I stuck to the above plan for the entire first six weeks of my pre-contest diet.  At the beginning of week seven, I switched to Stage Two of my diet.  This second stage was marked by two minor changes, detailed below.

Stage Two Changes:
1) The starchy, non-vegetable carb sources (i.e. brown rice, potatoes, or rice cakes) of both of my "Carb Meals" were reduced by 50% (in most instances, this amounted to eating one rice cake at each of these meals instead of two).
2) I kept my "Snack" between 180-200 calories, but changed its composition to primarily protein.  Examples of this revised snack include 43 grams of whey protein mixed with water, or 6.5 ounces of chicken with some green veggies.  Former snacks such as a Pure Protein Bar, or two rice cakes with 21-23 grams of whey protein, were no longer admissible.

And that, my friends, was it for changes!  I stuck to Stage Two for all of week seven before switching to Stage Three at the beginning of week eight.  Stage Three alterations (detailed below) were a little less minor, but nothing radical by any means.

Stage Three Changes:
1)  The starchy, non-vegetable carb sources (i.e. brown rice, potatoes, or rice cakes) of both of my "Carb Meals" were eliminated completely (rendering the name of these two daily meals quite ironic, when you think about it), and my usual four-ounce serving of chicken or other protein source was replaced with a five-ounce serving of chicken (red meat is no longer "allowed").  As in Stages One and Two, this protein source is complemented with as many non-starchy vegetables as I choose.
2) One of my daily "300" meals was replaced by a simpler meal of 7 grams of chicken, 14 grams of plain cheerios, and a small serving of chopped onions and mushrooms (bringing the total caloric value of the meal to just under 250).  The other "300" meal remains unchanged.

As week eight of my preparation winds to a close, I am still in Stage Three.  Whether I continue with this stage into week nine or make changes depends largely on my weigh-in Friday (tomorrow, as I write this), as well as how my physique looks in the mirror.  If my weight drops significantly and my physique is looking much more defined, I'm likely to stick with Stage Three.  If I find myself looking depleted, I'm likely to either return to Stage Two, or at least schedule a "re-feed" day.  If there is little noticeable improvement or change, it's conceivable I'll move on to Stage Four, at least for a little while.  It's important not to accelerate the process too quickly, as my physique is responding well, and I still have a full four weeks to work with until I find myself flexing underneath the house lights!

Before wrapping up, as promised to a couple of my Facebook friends, I am happy to present the recipe to my super-delicious (at least in my very humble opinion) protein pancakes, which I occasionally use in place of my "Usual" breakfast.  Here we go.

Here's what I need:
~Approximately five eggs
~20-25 grams (90 calories worth) of whey protein power (thus far my favorites for this recipe have been any flavor of Nitro-Tech Hardcore)
~30 grams of Hodgson Mill Insta-Bake whole-wheat pancake mix
~Two spoonfuls of Splenda or similar generic-brand sugar substitute

Here's what I do:
1) Separate the egg whites from the yolks into a large measuring cup until I've got 3/4-cup of egg whites.  For whatever reason, egg whites cook up so much better when I separate them on my own as opposed to using those that come from a carton.
2) Discard the egg yolks, and allow my dog Tek to eat any that I might have accidentally dropped on the kitchen floor.
3) Start heating my largest non-stick frying pan over medium heat on the stove.
4) Dump the whey protein and sugar substitute into the measuring cup, and feverishly mix them with the egg whites with a spoon until no chunks of whey remain, and the concoction is fully "blended".  Though it's quicker and easier to blend this using, say, my Ninja mixer, this is a lot more convenient as less of the mixture winds up wasted by remaining on mixing blades, etc.
5) Adjust the heat to "high" until the pan is really hot and some smoke starts rising from it.  As soon as that happens, I turn the heat down just slightly, but not so much that the pan significantly cools.  Unlike regular pancakes, I don't like these to be totally "light and fluffy" in the middle.  Rather, I like them to be pretty moist in the middle, which requires a hot pan and a short cooking time!
6) Cover the frying pan with a thin layer of cooking spray (I do this between every pancake, as my pan is quite old) before pouring enough of the mixture to make a five or six-inch pancake.  I don't let it cook very long (maybe ten seconds; I'm really not sure) before flipping the pancake and allowing the other side to cook for only half as long.  This gives me the consistency that I really like.
7) Cook up as many pancakes as I can in this fashion, obsessively scraping remnants of the mixture from the measuring cup in an effort to make sure as little of it goes to waste as possible.
8) Eat the stack of 4-6 pancakes INCREDIBLY quickly, as it's damn tasty, and breakfast is awesome.

A stack of protein pancakes prepared using "cookies n' cream" flavored Nitro-Tech Hardcore.

That's all for now, folks.  Questions?  Comments?  Concerns?  By all means, let me know!  In my next installment: My workouts performed during week seven, as well as an updated bodyweight.  Cheers!

Week Six: Training

It's a great feeling to know I've passed the halfway mark of my pre-contest diet and training regimen.  It's an even better feeling to know that, as I type this, I've got just over five weeks to go before I eat way too much of something delicious.  Now that, my friends, is the sweetest possible light I can imagine at the end of any tunnel.

Before lunging into my battles waged in the weight room during Week Six, let's take a look at the weekly war I'm winning with my scale, first:

May 17: 162.6 pounds
May 24: 154.2 pounds
May 31: 152.2 pounds
June 7: 149.8 pounds
June 14: 148.4 pounds
June 21: 148.0 pounds
June 28: 144.6 pounds

My actual scale weight, of course, is pretty much meaningless.  After all, no one's gonna whip out a scale on August 7 in Connecticut to help determine our placings.  However, knowing that I'm losing 1-2 pounds per week without losing strength in the gym lets me know that I'm shedding fat at the appropriate rate--without losing muscle.  Most importantly, of course, the difference in my physique as the weeks have passed is extremely pronounced, and I'm feeling quite confident about where I am at the moment.

This blog entry, of course, should be less about where I am at the moment, and more about what I did during week six.  Let's explore that, okay?

Monday, June 21: Quads and Abs (C)

     (1-2 performed as a superset, with no rest between exercises)
1) Leg Extensions, 3 sets of 20 reps

2) Full Barbell Squats, 2 warm-ups, 3 sets of 4-6 reps

Full barbell squats

3) One-Legged Horizontal Leg Presses, 3 sets of 10-12 reps

4) One-Legged Leg Extensions, 3 sets of 10-12 reps

     (5-7 performed as a triset, with no rest between exercises)
5) Hanging Leg Raises, 3 sets of 5 reps

6) Lying Leg Thrusts, 3 sets of 10 reps

7) Crunches, 3 sets of 20 reps

• The superset for quads was done "pre-exhaust"-style, in which an isolation exercise (leg extensions) was performed immediately before the multi-joint movement (squats) in order to increase the workload of the quadriceps.

Tuesday, June 22: Chest and Shoulders (A)

1) Incline Barbell Presses, 1 warm-up, 5 sets of 4-5 reps

2) Flat-Bench Barbell Presses, 5 sets of 5 reps

3) Incline Rear Lateral Raises, 5 sets of 12-20 reps

7) Incline Side Lateral Raises, 3 sets of 10-12 reps

• Incline rear lateral raises are lateral raises for the rear deltoids performed lying prone on a low-angle incline bench.
• Incline side lateral raises are alternating one-arm lateral raises for the side deltoids performed lying on one side on a relatively high-angle incline bench.  They're a great exercise that require very little weight to hammer the side delts.

Thursday, June 24: Back and Hamstrings (A)

1) "Top Down" Deadlifts, 2 warm-ups, 5 sets of 4-5 reps
2) Weighted Chins, 5 sets of 4-5 reps
3) One-Legged Back Extensions, 3 sets of 12 reps
4) Lying Leg Curls, 3 sets of 10-12 reps 

• The top-down deadlifts involved starting with top-half deadlifts (a.k.a. rack pulls), which are performed in a power rack with the pins set so that the barbell is being pulled from a dead stop right around knee level.  With each successive set, the weight was lowered ten pounds, and the starting point of the barbell was lowered, as well.  On set number two, the pins in the rack were lowered so that the deadlifts began a few inches below knee level. The third set was a standard deadlift off the floor.  Set four was performed with the weight on the floor while standing on 35-pound plates lying flat on the floor, making the deadlifts much deeper.  Finally, on set number five, I performed the set while standing on an aerobic step (with the barbell still on the floor, of course), making the final set very deep.  This "top-down" approach of going shallow to very deep felt fantastic, and I can't wait to do it again.

Friday, June 25: Biceps and Triceps (B)

     (1-2 performed as a superset, with no rest between each exercise)

1) Smith Machine Incline J.M. Presses, 1 warm-up, 4 sets of 4-6 reps

2) Incline Hammer Curls, 1 warm-up, 4 sets of 4-5 reps

     (3-4 performed as a superset, with no rest between each exercise)

3) Seated Barbell Curls, 4 sets of 10-12 reps
4) Lying Barbell Tricep Extensions (a.k.a. "Headbangers"), 4 sets of 20 reps

     (5-6 performed as a superset, with no rest between each exercise)

5) EZ-Bar French Press, 3 sets of 10-12 reps
6) Machine Curls, 3 sets of 20-25 reps

EZ-bar French presses

     (7-8 performed as a superset, with no rest between each exercise)
7) EZ-Bar Preacher Curls, 3 sets of 10 reps
8) Overhead Cable Extensions, 3 sets of 10-12 reps

Overhead cable extensions; photo courtesy of Elysa Woodhead.

With the conclusion of Friday's arm workout, I was officially halfway through my scheduled pre-contest training sessions.

Week Five: Training

To bring any and all new readers up to speed, I'm currently preparing for my next amateur bodybuilding competition, scheduled to take place on August 7 in Enfield, Connecticut.  I've competed in four such competitions since June of 2009, nailing down three second place finishes in the Novice class, two fourth place finishes in the ultra-competitive Open division, and finally, at my most recent show in March of this year, a first place victory in the Novice division.  For the next six years (when I turn forty), the only division open to me is the Open class.  In other words, I've got a tough row to hoe from here on out!

Despite this, my current preparation is going very well, indeed.  I'm happy to report that, thirty-six days into my pre-contest prep, my body is making its most significant strides thus far.  Starting the prep at a soft, undefined 162.6 pounds, I've now dropped a total of 14.6 pounds of bodyfat, water, and overall bloat, bringing me to my new bodyweight of an even 148.  No complaints here, as I am well ahead of the pace I kept during my last such peaking period.  With almost seven full weeks to go, I have no doubt that while I might get eviscerated on stage in Connecticut, I will do so in my best condition yet.

My fifth week of training was marked by more strong, solid workouts (despite my weight loss, there has been no drop in strength as of yet), which I will now detail.

Monday, June 14: Quads and Abs (B)

 

1) Barbell Hack Squats, 2 warm-ups, 3 sets of 5 reps

 Barbell Hack Squats

2) Dip Belt Squats, 4 sets of 10-12 reps
3) Bulgarian Split Squats, 4 sets of 10-12 reps

4) Leg Extensions, 2 sets of 20 reps
5) Hanging Leg Raises, 3 sets of 5 reps

6) Lying Leg Thrusts, 3 sets of 12 reps

7) Crunches, 3 sets of 20 reps

• B-workouts are the more standard, "bread-and-butter" workouts in which the primary muscle group (quads, in this example) is trained with 3-4 sets of 3-4 exercises, covering a range of low, moderate, and high rep ranges.
• My sets of abdominal exercises were performed in a "staggered" manner, meaning I squeezed them in between sets of quad exercises in an effort to save time.
• Though it was quite a good workout overall, I wasn't overly thrilled with the dip belt squats, and aren't likely to use them again anytime soon.

Tuesday, June 15: Chest and Shoulders (B)

1) Incline Dumbbell/Cable Presses, 1 warm-up, 4 sets of 4-6 reps

Incline Dumbbell/Cable Presses

 

2) Incline Barbell Presses, 3 sets of 10-12 reps

3) Flat Bench Dumbbell Flyes, 1 set of 20 reps
4) Supported Cable Crossovers, 1 set of 20 reps
5) Pec Deck, 1 set of 20 reps

6) Incline Rear Lateral Raises, 3 sets of 20 reps
7) Incline Side Lateral Raises, 3 sets of 10-12

• Just for the sake of variety, instead of doing three sets of the same 20-rep exercise when concluding my chest workout, I decided to hop around and do one set of three different isolation exercises. 
• Incline rear lateral raises are lateral raises for the rear deltoids performed lying prone on a low-angle incline bench.
• Incline side lateral raises are alternating one-arm lateral raises for the side deltoids performed lying on one side on a relatively high-angle incline bench.  They're a great exercise that require very little weight to hammer the side delts.

Thursday, June 16: Back and Hamstrings (B)

1) Top-half Deadlifts (a.k.a. Rack Pulls), 2 warm-ups, 3 sets of 4-6 reps

2) T-Bar Rows, 4 sets of 10-12 reps

3) Wide-Grip Pulldowns, 3 sets of 20 reps

4) One-legged Back Extensions, 3 sets of 12 reps

5) Lying Leg Curls, 3 sets of 10-12 reps

• The top-half deadlifts (a.k.a. rack pulls) are performed in a power rack with the pins set so that the barbell is being pulled from a dead stop right around knee level.
• Though a very simple workout, it was very hard-hitting and left me extremely sore for a few days.

Sunday, June 19: Biceps and Triceps (C)

     (1-4 performed as a tri-set, with no rest between each exercise)

1) J.M. Presses, 4 sets of 5 reps

2) EZ-Bar Reverse Curls, 2 sets of 10-12 reps


or ...

3) 90-Degree Preacher Curls (a.k.a. Spider Curls), 2 sets of 12 reps


4) Three-Part Triceps Pushdowns, 4 sets of 21 reps


     (5-7 performed as a tri-set, with no rest between each exercise)

5) Barbell Preacher Curls, 1 warm-up, 4 sets of 3-5 reps


6) EZ-Bar French Presses, 1 warm-up, 4 sets of 10-12 reps

7) DeFrancos Three-Part Curls, 4 sets of 21-30 reps

And that, folks, was that.  Another solid week of training and dieting accompanied by some of my best gains thus far.  In my next installments, you'll get a record of not only my most recent workouts, but the changes in my diet that will be required as the competition gets closer.  Hopefully you'll enjoy reading my words and watching my videos.  Speaking of your enjoyment ...

If you do, in fact, enjoy reading/watching this blog and find it either inspirational or educational, why not consider making a teeny-tiny donation to the "Ken Banks Competition Fund"?  All kidding aside, these competitions are not inexpensive to take part in.  Between entry fees, OCB membership fees, polygraph fees, travel, lodging, and other miscellaneous costs, the show on August 7 is going to deplete me well over $300!  Donations of any amount will keep me going strong, and it's easy as heck to help.  Those with a PayPal account can simply click the button below:

Or, if you prefer, checks and money orders can be sent to Ken Banks, 229 Wilson St., Apt. C, Brewer, ME, 04412.  Regardless of whether or not I receive any donations for this show as I did for my most recent contest in March, rest assured I'll continue to keep you all up to date on my training!

Week Four: Training

Day twenty-nine, and all is well.

It is with mixed feelings I announce that, for all intents and purposes, the first third of my twelve-week pre-contest preparation is (thankfully) done, while two-thirds (frighteningly) remains.  Essentially, one month down, two to go.

For those of you keeping score at home, here's how my bodyweight has progressed from the start of the prep (though I weigh myself almost every day in an attempt to learn more about my body as well as compare my progress to my previous pre-contest preps, my "official" weigh-ins take place each Monday morning):

Day 1: 162.6 pounds
Day 8: 154.2 pounds
Day 15: 152.2 pounds
Day 22: 149.8 pounds
Day 29 (today): 148.4 pounds

If this means that I am victorious in my usual "War with One-Fifty" (typically when dieting for a show, my body seems to race towards one-hundred-fifty pounds, then kinda hangs out there for a week or better), then color me thrilled.  Once I have officially vanquished the 150-pound barrier (and make no mistake, despite weighing in less than 150 two "official weigh-ins" in a row, I might not be out of the woods, yet), gains seem to come fast and furious for me.  I'll keep you posted!

In any event, Week Four was marked by another round of solid workouts! Let's get to the nuts and bolts, shall we?

Sunday, June 6: Quads and Abs (A)

1) Squats (descending depth), 2 warm-ups, 6 sets of 3-5 reps

Barbell Squats.

2) Hack Squats (with barbell), 4 sets of 4-6 reps

 

Barbell Hack Squats, start and finish.

3) Hanging Leg Raises, 3 sets of 5 reps

4) Decline Leg Raises, 3 sets of 10 reps

• A-workouts are of the lowest intensity, usually using a 5 x 5 set/rep scheme for my primary muscle group, going as heavy as I can for five reps, and using ample rest time (approximately three minutes between sets).  
• When using "descending depth" squats, the first set after the warm-up and stretch is my heaviest set, and my thighs reach a depth just above parallel (I squat back until my butt lightly touches a stack of seven aerobic step risers that assure the proper height).  For my next set I remove ten pounds from the bar as well as one riser.  So, although the weight is lighter, the squat is deeper, and more difficult.  By the time I hit my sixth set, I am squatting all the way down to a stack of just two risers (see video below).

 
• My sets of abdominal exercises were performed in a "staggered" manner, meaning I squeezed them in between sets of squats and hack squats in an effort to save time.

Monday, June 7: Chest and Shoulders (C)

1) Incline Dumbbell Presses, 1 warm-up, 3 sets of 4-6 reps (final set as a strip-set) 

     (2-4 performed as a tri-set, with no rest between each)

2) Flat Dumbbell Bench Presses, 3 sets of 5-6 reps

3) Incline Push-ups, 3 sets of 5-6 reps
4) Pec Deck, 3 sets of 20 reps

5) Incline Lateral Raises, 3 sets of 10-12 reps

6) Rear Dumbbell Lateral Raises, 3 sets of 20 reps
7) Alternating Overhead Dumbbell Presses, 3 sets of 12 reps

• The final set of dumbbell incline presses were performed as a strip set, meaning I went to failure with a weight that allowed six reps, then immediately went to failure with dumbbells ten pounds lighter, and went to failure once more with dumbbells ten pounds lighter, still.

Wednesday, June 9: Back and Hamstrings (C)

     (1 & 2 performed as a superset, with no rest between each)

1) Lying Leg Curls, 3 sets of 20 reps (with a peak contraction on each rep)

2) One-Legged Back Extensions, 3 sets of 10-12 reps

3) Glute-Ham Raises (negative reps only), 3 sets of 5 reps

     (4-6 performed as a tri-set, with no rest between each)

4) Top-half Deadlifts, 3 sets of 5-6 reps
5) Supported T-Bar Rows, 3 sets of 10-12 reps
6) Wide Grip Pulldowns, 3 sets of 20 reps

• Top-half Deadlifts (a.k.a. Rack Pulls) are deadlifts performed in a power rack, with the pins set so that each rep begins right around knee level.

Thursday, June 10: Biceps and Triceps (B)

     (1 & 2 were performed as a superset, with no rest between each)

1) J.M. Press, 1 warm-up, 4 sets of 5-6 reps

2) Incline Dumbbell Hammer Curls, 1 warm-up, 4 sets of 5-6 reps

     (3 & 4 were performed as a superset, with no rest between each)
3) 90-Degree Preacher Curls, 3 sets of 10-12 reps
4) Lying Barbell Tricep Extensions (a.k.a. "Headbangers), 3 sets of 10-12 reps

     (5 & 6 were performed as a superset, with no rest between each)

5) EZ-Bar French Presses, 3 sets of 10-12 reps

6) EZ-Bar Reverse Curls, 3 sets of 10-12 reps

     (7 & 8 were performed as a superset, with no rest between each)

7) Cable Preacher Curls, 3 sets of 20 reps
8) 3-Part Rope Pushdowns, 3 sets of 21 reps

That arm workout concluded my training for the week.  As always, I am eager to read any thoughts, suggestions, constructive criticisms, questions, or anything else.  Thanks for reading!

Week Three: Training

Just like that, the third week of my three-month pre-contest training regimen is in the books!  Well, more accurately "in the book", or, even more accurately, "in the tattered 8 x 5-inch one-subject notebook I use as my training log that I will need to replace in a little over four weeks."  However I choose to word it, the good news is that my third week of training has been successfully completed, and, more importantly, my hard work in both the gym and kitchen is paying off nicely.

As I've mentioned in past entries, I started the first week of my twelve-week prep on May 17 in pretty soft condition with a bodyweight of 162.6 pounds.  One week later I was down to 154.2.  Seven days after that, 152.2.  I learned this morning, June 7, that I have whittled myself down to 149.8 pounds.  Most importantly, the past seven days have been marked by the most noticeable improvements to my physique thus far.  As expected, my extremities are closing in on being "contest ready" the fastest, as the veins in my arms and the cuts in my legs are both becoming more prominent.  My chest and back are both hardening up nicely, and, most satisfyingly, my serratus and obliques are starting to poke themselves out from their hiding places.  The fat covering my midsection has very noticeably decreased, and I'm again comfortably using the second hole in my belt.  Because all of this has come with no changes to "Stage One" of my pre-contest diet, the best is obviously yet to come.

Anyway, because the title of this entry is "Week Three: Training" rather than "Week Three: I'm Not As Fat As I Was A Week Ago", it's time to detail what I did this past week in the gym.  Bear in mind that I once again jump-started the week's workouts with a Sunday morning session before the gym had opened.  Whether this becomes my standard practice for the remaining nine weeks remains to be seen.

Sunday, May 30: Quads and Abs (C)
a) Light warm-up and stretch.

     (1-6 performed as a giant set, with no rest between each) 
1) Squats (full range of motion), near failure at 225 lbs.
2) Squats (full range of motion), near failure at 180 lbs.
3) Squats (full range of motion), near failure at 135 lbs.
4) Barbell Jump Squats, 12 reps
5) Genie Squats, 20 reps
6) Leg Extensions, 20 reps (see video of the entire circuit below)

     (7 & 8 performed as a superset, with no rest between each)
7) Bulgarian Split Squats (with dumbbells), 3 sets of 12 reps
8) Leg Extensions, 3 sets of 20 reps

     (9 & 10 performed as a superset, with no rest between each)

9) Squats (full range of motion), 2 sets of 3-4 reps

10) Leg Extensions, 1 set of 20 reps (only performed after the final set of squats) 
     (11 & 12 performed as a superset, with no rest between each)

11) Lying Leg Thrusts, 2 sets of 15, 10 reps
12) 1/4 Sit-ups, 2 sets of 25, 20 reps

• C-workouts are of a high intensity, marked by shorter rest periods, and plenty of intensity-increasing techniques.  While C-workouts are extremely difficult for all the bodyparts I train, they're absolutely brutal for quads!  This workout started off with a giant set of squats, jump squats, genie squats, and leg extensions, and, as detailed above, the squats were done as a strip-set, which was pretty damn hellacious.
• I didn't perform my last two prescribed sets of squats until after the supersets of Bulgarian split squats and leg extensions had been completed.  Doing so allowed me to pump up my quads significantly before returning to the power rack, making the last two otherwise dull sets of heavy squats ridiculously tough on the quads.
• Not surprisingly, this workout made my quadriceps incredibly sore for a couple of days.

Monday, May 31: Chest and Shoulders (B)

1) Incline Dumbbell/Cable Presses, 1 warm-up, 4 sets of 4-6 reps (see video below)

2) Incline Barbell Presses, 3 sets of 10-12 reps

3) Supported Cable Crossovers, 3 sets of 20 reps (see video below)

4) Reverse Pec Deck, 4 sets of 10-12 reps

5) Incline Side Lateral Raises, 3 sets of 10-12 reps

• Incline dumbbell/cable presses are one of my favorite chest exercises, as they absolutely torch my upper pecs.  As seen in the video above, they're performed like standard incline dumbbell presses, except the bench is placed in the middle of the cable crossover station, and a low-pulley cable with a very light weight is attached to each wrist.  This prevents my pecs from ever being able to "rest" during the entirety of the set, and gives me an incredible pump.  After all, I'm not just pressing, but sort of doing flyes at the same time.

Wednesday, June 2: Back and Hamstrings (A)

1) "Bottoms Up" Deadlifts, 2 warm-ups, 6 sets of 4-6 reps

2) Wide-Grip Weighted Chins, 4 sets of 4-6 reps

3) Lying Leg Curls, 4 sets of 10-12 reps
4) Alternating Lying Leg Curls, 3 sets of 10-12 reps

• The deadlifts were performed in "bottoms up"-style: My first set was performed while standing on a platform of a few inches, increasing the bottom half range of motion, forcing me to pull the weight from below the level of my feet (which makes a set of deadlifts positively excruciating); set two was performed on a smaller platform so range of motion was slightly decreased; set three was a standard deadlift from the floor; and sets four through six were partial deadlifts in the power rack (a.k.a. "rack pulls"), resetting the pins on each set so the range of motion got shorter each time.
• Alternating leg curls are performed on a standard lying leg curl machine, one leg at a time.
• This workout made my back extremely sore, though I feel as though my hamstrings were done a disservice.

Thursday, June 3: Biceps and Triceps (C)
     (1-3 were performed as a "suicide" giant set; explanation below)
1) J.M. Press, 1 warm-up, 6 sets of 2-5 reps
2) EZ-Bar French Press, 3 sets of 10-12 reps
3) Overhead Tricep Extensions, 3 sets of 20 reps
     (4-7 were performed as a "suicide" giant set; explanation below)

4) Barbell Preacher Curls, 1 warm-up, 6 sets of 2-5 reps
5) EZ-Bar Reverse Curls, 3 sets of 10-12 reps
6) Machine Curls, 2 sets of 20 reps
7) DeFrancos Curls, 1 set of 21 reps
     (8 & 9 performed as a superset, with no rest between each)
8) Lying Triceps Extensions (a.k.a. "Headbangers), 2 sets of 20 reps
9) Drag Curls, 2 sets of 20 reps

• "Suicides" are absolutely crazy giant sets that involve "zig-zagging" between three or four different exercises for the same bodypart: one exercise is heavy (approximately 5 reps), one moderate (10 reps), and one light (20 reps).  Once I set up the barbells/dumbbells for the giant set, I "zig-zag" through a total of 12 sets with no rest in the following fashion: 5-10-5-10-5-20-5-10-5-20-5-20.  That's right, I crank out twelve sets in a row with no rest, only taking as long as I need to move from one exercise to the next, lowering the poundage slightly as I go through.  As you might imagine, these giant sets are quite intense.
• This was honestly one of the most intense biceps & triceps workouts that I've ever performed.  I accidentally dropped several barbell plates as I was trying to put them away, and my arms were aching and almost useless for the end of the night!  The aches and pains were severe enough to disturb my sleep that night, and the soreness the next day was ridiculous.

Mercifully, that insane arm workout finished off my third week of training.  Questions?  Concerns?  Criticism?  Suggestions?  As always, I'm all ears.  Or eyes, as the case probably will be.