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Old 03-27-2013, 04:53 PM   #86
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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Quote:
Originally Posted by RobMoriRB View Post
love the work out here Kenn.....keep it going
Thanks for following along Rob!


@MrThreeSixtee - kennknee - Training and Supp Log - 03/26/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, sample of Ronnie Coleman’s Myoblitz and Testogen], 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 Crestwood
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.

HEAVY ON THE BENCH PRESS
My version of HEAVY on the Bench Press of the program for Volume 1.

Description:
On most muscle groups, the “HEAVY” day will resemble a Phase 1 Wendler’s 5/3/1 workout with 10 rep Accessory Lifts.




Main Lift

Bench Press
*rests were appr. 2:00
Set 1 – 140lbs x 10 reps (55% of 1RM)
Set 2 – 150lbs x 10 reps (60% of 1RM)
Set 3 – 175lbs x 5 reps (70% of 1RM)
Set 4 – 200lbs x 5 reps (80% of 1RM)
Set 5 – 225lbs x 5 reps (90% of 1RM)


Accessory Lifts

Low Incline DB Press
*rest of 2:00
Set 1 – 70’s x 10 reps
Set 2 – 75’s x 10 reps
Set 3 – 80’s x 10 reps
Set 4 – 85’s x 10 reps
Set 5 – 90’s x 10 reps


Cable Crossover
*1:30 rests
Set 1 – 96lbs x 10 reps
Set 2 – 96lbs x 10 reps
Set 3 – 96lbs x 10 reps
Set 4 – 96lbs x 10 reps
Set 5 – 96lbs x 10 reps


Decline Smith Press
*1:30 rests
Set 1 – 200lbs x 8 reps
Set 2 – 170lbs x 10 reps
Set 3 – 170lbs x 10 reps
Set 4 – 170lbs x 10 reps
Set 5 – 170lbs x 9 reps

FINISHER
Push Ups – amap = 22 reps


Post Workout Supp Stack: 2 scoops Infinite MASS, 1 scoop Mass Port, 5g creatine, BCAAs, Multivitamin, 1 low dose aspirin



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



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://www.infinitelabs.com

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@MrThreeSixtee on Twitter

Please check my Workout Log:
http://muscleandbrawn.com/forums/tra...t-welcome.html

Last edited by kennknee; 03-27-2013 at 09:11 PM.
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