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Old 03-22-2013, 04:42 PM   #81
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 - 03/22/2013


Pre Workout Supp Stack: 1 scoop 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: None - just water

Stats
Sleep: 6.5 hours
Location: Anytime Fitness
Mood: Above Average
Length: 65 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.

DL USING DE
This workout is intended to use DYNAMIC EFFORT training protocol for DEADLIFT.

Description:
On most muscle groups, the “SPEED” day will be a series of high sets, but minimal reps on the main lift, then the opposite on accessory lifts. This protocol is typical of Dynamic Effort – which is used to teach the nervous system to fire quickly. I will use bands whenever possible.


Main Lift

Deadlift
*rest times were only as long as my partner’s set.
Set 1 – 185lbs x 2 reps (55% of 1RM)
Set 2 – 185lbs x 2 reps (55% of 1RM)
Set 3 – 185lbs x 2 reps (55% of 1RM)
Set 4 – 185lbs x 2 reps (55% of 1RM)
Set 5 – 185lbs x 2 reps (55% of 1RM)
Set 6 – 185lbs x 2 reps (55% of 1RM)
Set 7 – 185lbs x 2 reps (55% of 1RM)
Set 8 – 185lbs x 2 reps (55% of 1RM)
Set 9 – 185lbs x 2 reps (55% of 1RM)
Set 10 – 185lbs x 2 reps (55% of 1RM)
Set 11 – 185lbs x 2 reps (55% of 1RM)
Set 12 – 185lbs x 2 reps (55% of 1RM)

Was planning to stop at 8 sets...


Accessory Lifts

Pull Ups
*rest times were only as long as my partner’s set.
Set 1 – Strict x 8 reps
Set 2 – Strict x 8 reps
Set 3 – Crossfit Kipping x 8 reps

Wide Grip Straight Arm Pushdown
*rest times were only as long as my partner’s set.
Set 1 – 110lbs x 8 reps
Set 2 – 110lbs x 8 reps
Set 3 – 110lbs x 8 reps


Cable Row
*rest times were only as long as my partner’s set.
Set 1 – 100lbs x 8 reps
Set 2 – 100lbs x 8 reps
Set 3 – 100lbs x 8 reps

THEN, I HONESTLY DIDN’T EVEN FEEL LIKE I HAD DONE ANYTHING. WEIRD, BECAUSE THERE’S DEFINITELY SOME WORK UP THERE, SO I DECIDED TO DO THE SPEED DEADLIFTS AGAIN WITH HIGHER WEIGHT.

Main Lift

Deadlift
*rest times were ABOUT 10 SECONDS
Set 1 – 225lbs x 3 reps
Set 2 – 225lbs x 3 reps
Set 3 – 225lbs x 3 reps
Set 4 – 225lbs x 3 reps
Set 5 – 225lbs x 3 reps
Set 6 – 225lbs x 3 reps
Set 7 – 225lbs x 3 reps
Set 8 – 225lbs x 3 reps

THEN, I HAD A BIT OF AN EPHIPHANY. AS I STATED ALL ALONG WITH THE DYNAMIC WORKOUTS ON SPEED DAYS, I WOULD INCORPORATE BANDS WHEN I COULD, SO I TRIED OUT SOME DEADLIFTS BACK THE 55% DESIGNATED FOR THIS WORKOUT, BUT DID IT WITH BANDS ALMOST MORE LIKE A RACK PULL, BUT 6 INCHES BELOW THE KNEE. MY STUPID CAMERA DIED, OR I WOULD’VE TAKEN A PICTURE OR A VIDEO. THIS ALLOWED ME TO EXPLOSIVELY PULL FROM THE BOTTOM AND THEN IT THERE WAS A LOT FO TENSION AT THE TOP ON LOCKOUT. LOVED IT.

Main Lift

Rack Pull with bands - Deadlift
*rest time was 20 seconds or so.
Set 1 – 185lbs x 8 reps
Set 2 – 185lbs x 8 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 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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Please check my Workout Log:
http://muscleandbrawn.com/forums/tra...t-welcome.html
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