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Old 03-20-2013, 05:17 PM   #78
kennknee
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Join Date: Jan 2013
Location: St. Louis, MO
Posts: 511
Training Exp: 18 months
Training Type: Wendler 531
Fav Exercise: Bench Press with chains
Fav Supp: Juggernaut HP pre workout
Reputation: 12652
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@MrThreeSixtee - kennknee - Training and Supp Log - 03/19/2013


Pre Workout Supp Stack: 1 sc0op of Infinite Mass Vanilla, 1 scoop of Jugg HP - Wild Cherry, 1 micro scoop of Agmatine, and 5g creatine



Warm Up – Official THE BOX SET warm up. (video coming at some point!)

Intra Supp: Water

Stats
Sleep: 6.5 hours
Location: Anytime Fitness
Mood: Average
Length: 75 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 ON THE BENCH
Loosely based on Kris Gethin’s DTP, we took it even a step further. Sorry no videos today.

Description:
We worked on fine tuning some form with the bench, and I think it’s working. The weight was moving easy, even the heavier it got.


Main Lift

Bench Press
*rest times were shorter as the weight got heavier.
Set 1 – 75lbs x 30 reps (30% of 1RM)
Set 2 – 100lbs x 20 reps (40% of 1RM)
Set 3 – 125lbs x 10 reps (50% of 1RM)
Set 4 – 150lbs x 5 reps (60% of 1RM)
Set 5 – 165lbs x 5 reps (65% of 1RM)
Set 6 – 185lbs x 5 reps (75% of 1RM)
Set 7 – 225lbs x 4 reps (90% of 1RM)


Accessory Lifts

Incline DB Press
*The rest times got longer as the reps increased.
Set 1 – 60’s x 5 reps
Set 2 – 50’s x 10 reps
Set 3 – 40’s x 15 reps
Set 4 – 30’s x 20 reps
Set 5 – 25’s x 25 reps
Set 6 – 25’s x 30 reps


Cable Crossover
*most muscular?
Set 1 – 110lbs x 5 reps
Set 2 – 94lbs x 10 reps
Set 3 – 77lbs x 15 reps
Set 4 – 66lbs x 20 reps
Set 5 – 55lbs x 30 reps


Decline Smith Machine Bench
*rested longer as reps increase just to allow my training partner to finish his set.
Set 1 – 175lbs x 5 reps
Set 2 – 160lbs x 10 reps
Set 3 – 135lbs x 15 reps
Set 4 – 110lbs x 20 reps
Set 5 – 90lbs x 30 reps


Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, BCAAs, Multivitamin, 1 low dose aspirin



Daily Supplements: 1000IU Vitamin D, Green Tea Extract, IL’s Pro Tribulus, Fish Oil

Pre Bed Supp Stack: 1 scoop Infinite MASS, 1 microscoop Cyclo REM GF, 1 scoop Glutamine MTX, 10 oz skim milk

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http://muscleandbrawn.com/forums/tra...t-welcome.html
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