Originally Posted by BendtheBar
Keep up the hard work.
Thanks Steve. Always the encourager. I honestly appreciate it.
@MrThreeSixtee - kennknee - Training and Supp Log - 04/01/2013
Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop Dagger, 1 micro scoop of Agmatine, and 5g creatine
– Official THE BOX SET warm up. (video coming soon!)
Intra Supp: Infinite Force – Grape
Sleep: 6.5 hours
Location: Anytime Fitness Crestwood
Mood: Above Average
Length: 100 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.
SQUAT HEAVY OR GO HOME
My version of HEAVY on the Squat. Rep PR.
On most muscle groups, the “HEAVY” day will resemble a Phase 1 Wendler’s 5/3/1 workout with 10 rep Accessory Lifts.
*rests were appr. 2:00
Set 1 – 155lbs x 10 reps (warmup)
Set 2 – 175lbs x 10 reps (warmup)
Set 3 – 210lbs x 5 reps (65% of 1RM)
Set 4 – 240lbs x 5 reps (75% of 1RM)
Set 5 – 275lbs x 5 reps (85% of 1RM)
*rest of 2:00
Set 1 – 930lbs x 10 reps
Set 2 – 930lbs x 10 reps
Set 3 – 930lbs x 10 reps
Set 4 – 930lbs x 10 reps
Set 5 – 930lbs x 10 reps
Set 1 – 155lbs x 10 reps
Set 2 – 155lbs x 10 reps
Set 3 – 155lbs x 10 reps
Set 4 – 155lbs x 10 reps
Set 5 – 155lbs x 10 reps
12 reps – Hanging Leg Raises and 2:00 Plank
150 total “half swings” (kinda like twists)
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