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Old 04-05-2013, 03:34 PM   #94
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 - 04/02/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop of Dagger - BlackCherry, 1 micro scoop of Agmatine, and 5g creatine

Warm Up – Official THE BOX SET warm up. (video coming soon!)

Intra Supp: None - just water

Stats
Sleep: 5.5 hours
Location: Anytime Fitness Crestwood
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.

BENCH PRESS FOR EXPLOSIVENESS
This workout is intended to use DYNAMIC EFFORT training protocol for chest.

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

Bench Press with bands
*rest times were only as long as my partner’s set.
Set 1 – 145lbs x 3 reps
Set 2 – 145lbs x 3 reps
Set 3 – 145lbs x 3 reps
Set 4 – 145lbs x 3 reps
Set 5 – 145lbs x 3 reps
Set 6 – 145lbs x 3 reps
Set 7 – 145lbs x 3 reps
Set 8 – 145lbs x 3 reps
Set 9 – 145lbs x 3 reps
Set 10 – 145lbs x 3 reps


Accessory Lifts

Incline DB Press
*rest times were only as long as my partner’s set.
Set 1 – 70’s x 10 reps
Set 2 – 70’s x 10 reps
Set 3 – 70’s x 10 reps

Cable Crossover
*rest times were only as long as my partner’s set.
Set 1 – 96 x 10 reps
Set 2 – 96 x 10 reps
Set 3 – 117 x 10 reps


Decline Smith Press
*rest times were only as long as my partner’s set.
Set 1 – 150lbs x 10 reps
Set 2 – 150lbs x 10 reps
Set 3 – 160lbs x 10 reps

CORE FINISHER
150 “half swings” or roman twists except that I do them like I am starting my softball swing. I hold a short bar in my hand to simulate a bat grip.


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, 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

@MrThreeSixtee - kennknee - Training and Supp Log - 04/03/2013


Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 scoop of Prefight - Lemon Lime, 3 caps agmatine, and 5g creatine

Warm Up – Official THE BOX SET warm up. (video coming soon!)

Intra Supp: Water

Stats
Sleep: 6 hours
Location: Anytime Fitness Crestwood
Mood: Average
Length: 120 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.

SLOW AND STEADY MILITARY PRESS
This workout is intended to use negatives or eccentric training protocol for shoulders.

Description:
Negative reps promote hypertrophy greatly because they allow the muscles to experience extreme trauma. Slowing down also allows me, as a relative newbie, to really focus on the form, that’s why I cut the weight all the way to 40% of max. It's SNEAKY INTENSE.


Main Lift

MILTARY PRESS
*10 count negatives
Set 1 – 70lbs x 7 reps (40% of 1RM)
Set 2 – 70lbs x 7 reps (40% of 1RM)
Set 3 – 70lbs x 7 reps (40% of 1RM)
Set 4 – 70lbs x 7 reps (40% of 1RM)
Set 5 – 70lbs x 7 reps (40% of 1RM)


Accessory Lifts

Step Off Pull Ups
*stand on a box that puts head at or near top of pull up. Step off, and slowly lower yourself.
Set 1 – BW x 7 reps
Set 2 – BW x 7 reps
Set 3 – BW x 7 reps
Set 4 – BW x 7 reps
Set 5 – BW x 7 reps

Behind the Neck Smith Press
*10 count negatives
Set 1 – 50lbs x 7 reps
Set 2 – 60lbs x 7 reps
Set 3 – 70lbs x 7 reps
Set 4 – 80lbs x 7 reps
Set 5 – 90lbs x 7 reps

Seated Arnold Press
*10 count negatives
Set 1 – 20’s x 7 reps
Set 2 – 25’s x 7 reps
Set 3 – 30’s x 7 reps
Set 4 – 35’s x 7 reps
Set 5 – 40’s x 7 reps

Barbell Shrug
*10 count HOLD
Set 1 – 200lbs x 7 reps
Set 2 – 200lbs x 7 reps
Set 3 – 200lbs x 7 reps
Set 4 – 200lbs x 7 reps
Set 5 – 200lbs x 7 reps

CORE FINISHER
150 “half swings” or roman twists except that I do them like I am starting my softball swing. I hold a short bar in my hand to simulate a bat grip.


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, 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


@MrThreeSixtee - kennknee - Training and Supp Log - 04/05/2013

Pre Workout Supp Stack: 1 scoop of Infinite Mass Vanilla, 1 and a half scoops of Prefight- lemon Lime, 3 caps of Agmatine, and 5g creatine

Warm Up – Official THE BOX SET warm up. (video coming soon!)

Intra Supp: Water

Stats
Sleep: 6 hours
Location: Anytime Fitness Crestwood
Mood: Average
Length: 80 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 DEADS
Loosely based on Kris Gethin’s DTP, we took it even a step further.

Description:
Good ole fashioned volume to increase lifting. 40 reps of anything turns into almost cardio!


Main Lift

DEADLIFT
*rest times were shorter as the weight got heavier.
Set 1 – 100lbs x 30 reps (30% of 1RM)
Set 2 – 135lbs x 20 reps (40% of 1RM)
Set 3 – 165lbs x 10 reps (50% of 1RM)
Set 4 – 195lbs x 5 reps (60% of 1RM)
Set 5 – 215lbs x 5 reps (65% of 1RM)


Accessory Lifts

Pull Ups
*The rest times got longer as the reps increased.
Set 1 – 5 reps
Set 2 – 10 reps
Set 3 – 15 reps
Set 4 – 20 reps
Set 5 – 25 reps

Wide Grip Straight Arm Pulldowns
*The rest times got longer as the reps increased.
Set 1 – 170lbs x 5 reps
Set 2 – 127lbs x 10 reps
Set 3 – 110lbs x 15 reps
Set 4 – 94lbs x 20 reps
Set 5 – 94lbs x 25 reps

Seated Cable Row
*The rest times got longer as the reps increased.
Set 1 – 140 x 5 reps
Set 2 – 120 x 10 reps
Set 3 – 115 x 15 reps
Set 4 – 110 x 20 reps
Set 5 – 100 x 25 reps

FINISHER
Hip Abductor at bodyweight (190lbs) x amap = 35 reps
Hip Adductor at bodyweight (190lbs) x amap = 31 reps

CORE FINISHER
100 “FULL swings” or roman twists except that I do them like I am completeing my softball swing. I hold a short bar in my hand to simulate a bat grip.


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, 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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