@MrThreeSixtee - kennknee - Training and Supp Log - 03/13/2013
PWO Supp – 1 scoop of Jugg HP - Wild Cherry
, 1 micro scoop of Agmatine, and 5g creatine
– Official THE BOX SET warm up. (video coming at some point!)
Intra Supp: Infinite Force – Grape
Location: Anytime Fitness
Length: 70 minutes
*THE BOX SET is a 5 day split program: Arms, Quads, Chest, Shoulders, and Back/Hamstrings. It’s also a 4 training protocol split: HEAVY, SPEED, FORM, REPETITION. The intent of this program is improve overall strength, power or explosiveness, and size or mass. By rotating the muscle groups and the training protocols, every single body part gets worked every week, but in a different way even though the exercises are the same. By changing up the rep range, weight threshold, and rest time, this program is the complete package. It’s comprised of a 4 week TRAIN, 1 week DELOAD sequence that keeps the Main lifts constant, but changes the Accessory lifts slightly in each Volume.
TURN UP THE VOLUME - PUSH PRESS
This workout is intended to do large amounts of reps with increasing or decreasing weight and corresponding rest.
Let me tell you 40 reps of anything is dang hard. I’ll admit, the weight doesn’t sound like a lot here, that many reps, I was at or near failure getting toward the end. That’s for dang sure.
Barbell Push Press
*I did progressively shorter rest time as the number of reps went down.
Set 1 – 60lbs x 40 reps (30% of 1RM)
Set 2 – 85lbs x 30 reps (40% of 1RM)
Set 3 – 105lbs x 20 reps (50% of 1RM)
Set 4 – 125lbs x 10 reps (60% of 1RM)
Set 5 – 135lbs x 5 reps (65% of 1RM)
Behind the Neck Smith Press
*The key here is to really control it. That’s why I do Smith machine. Lots of people hate on the BNP, but I like it.
Set 1 – 120lbs x 5 reps
Set 2 – 110lbs x 10 reps
Set 3 – 90lbs x 15 reps
Set 4 – 80lbs x 20 reps
Set 5 – 70lbs x 25 reps
Seated DB Arnold Press
*I like this for the front delts.
Set 1 – 50’s x 5 reps
Set 2 – 45’s x 10 reps
Set 3 – 35’s x 15 reps
Set 4 – 25’ss x 20 reps
Set 5 – 20’s x 25 reps
*I used the hooks and smith machine on this, I think I can do more weight, but with it at the end of the workout, it's killer.
Set 1 – 300lbs x 5 reps
Set 2 – 275lbs x 10 reps
Set 3 – 250ibs x 15 reps
Set 4 – 225lbs x 20 reps
Set 5 – 200lbs x 25 reps
Side DB Lateral Raises with only 15’s – as many as possible though = 28 total reps