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Old 05-16-2011, 12:19 PM   #1
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Default ESPM1000: The Experimentation Continues!

This first post will be lengthy since it gives a backdrop and sets up the tone for the rest of the log.

I saw great improvement on MANY of my lifts over the past few months; however, during that time I didn't check my ego at the door, was using straps, and on deadlifts I would use an alternate grip. I was also experimenting with frequency and volume, and I must say that I am still wiped out even with 3-4 days of full recovery and no lifting.

Needless to say, it's time to switch from the madness of 5-6 days a week, reduce the volume, increase intensity, and work on form. I've chosen to see through Derek Charlebois' tri-phase training program for a number of reasons.

1) It focuses on progression of the large compound lifts in a rep range from 2-10.

2) It breaks the workouts into 4 week periods. Phase 1 resembles a push/pull/legs working in the 6-10 rep range; phase 2 is an upper/lower that pyramids reps from each week from 8, to 6, to 4, to 2; and phase 3 is a full-body workout.

So to recap, Phase 1 is Volume oriented, Phase 2 is Intensity oriented, and Phase 3 is Frequency oriented, but the goals in each phase is the same: progression on the major compound lifts.

3) It will better help me grasp the concepts of periodization, progression, and different types of workouts as well as give me a gauge as to which style of training I prefer.



I started phase 1 today focusing on form, so my lifts went down a lot. I have completely ditched the straps and alternate grips. Everything will be performed double-overhand and strapless until my grip ultimately fails. The first week utilizes 2 sets per exercises and I'm supposed to stay with the same weight until I can lift it for 10 reps each set. Once I get 10 reps I bump it up.

Back+Traps

Deadlift - Double Overhand
135 x 15
165 x 8
185 x 6
225 x 10
225 x 10

Pullups - I'm weak here, but 4 months ago I could only do 4.
BW x 10
BW x 8

Barbell Row - Really focusing on squeezing scaps and not using legs
Bar x 15
95 x 10
115 x 4
125 x 9
120 x 10

Barbell Shrugs
135 x 15
155 x 10
175 x 10

Dumbbell Shrugs
80s x 10
85s x 10

I got really tired today because I'm still a little burnt out from the 3 weeks of high volume work I did. I also originally thought that today was chest and shoulders, so I wasn't prepared to do back.

Last edited by espm1000; 05-16-2011 at 12:55 PM.
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Old 05-16-2011, 12:25 PM   #2
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I am in. Good looking first day. Lots of debate about straps and grip. All depends upon your goal.
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Old 05-16-2011, 12:26 PM   #3
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Subbed. Nice first session. Good exercise selection without any fluff.

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Old 05-16-2011, 12:57 PM   #4
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Quote:
Originally Posted by bamazav View Post
I am in. Good looking first day. Lots of debate about straps and grip. All depends upon your goal.
I practice Judo, and one of the most important elements of a fight is grip-fighting. My grip needs to be iron strong in tournaments so my hand cannot be dislodged from the lapel. In fact, for 3-4 months I solely worked on grip training with plate pinches, hex dumbbell holds courtesy of Dave Tate, and farmer walks.



BTB, the exercise selection is actually Derek Charlebois' protocol for the training program. He also doesn't like it being messed with very much. He's a great Natural BB who believes the key to size lies in strength, so he's definitely a person to trust if his anti-roids article is heart-felt.
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Old 05-16-2011, 02:09 PM   #5
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I used to use straps a LOT. Now I only use them for heavy shrugs. My forearms are bigger and my grip is stronger. WIN! Stick with it and you will see benefits very quickly.

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Old 05-16-2011, 03:48 PM   #6
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Quote:
Originally Posted by espm1000 View Post
I practice Judo, and one of the most important elements of a fight is grip-fighting. My grip needs to be iron strong in tournaments so my hand cannot be dislodged from the lapel. In fact, for 3-4 months I solely worked on grip training with plate pinches, hex dumbbell holds courtesy of Dave Tate, and farmer walks.
Makes perfect sense to me. In your case strapless makes sense.

Quote:
BTB, the exercise selection is actually Derek Charlebois' protocol for the training program. He also doesn't like it being messed with very much. He's a great Natural BB who believes the key to size lies in strength, so he's definitely a person to trust if his anti-roids article is heart-felt.
I like the stuff the Scivation folks put out. I have known some others who used this program and loved it.
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Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 05-16-2011, 04:12 PM   #7
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Default

Quote:
Originally Posted by bamazav View Post
Makes perfect sense to me. In your case strapless makes sense.


I like the stuff the Scivation folks put out. I have known some others who used this program and loved it.
The recovery they have is good, but stay away from the lemon-lime. I super-diluted it and the product was still overpowering on taste. It was almost as if I had eaten a lime immediately after brushing my teeth. The look on my face was so hilarious that somebody almost missed a rep on their leg-presses from laughing so hard.
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Old 05-16-2011, 04:25 PM   #8
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I love the watermelon and blue raspberry x-tend.
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Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

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1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 05-16-2011, 08:55 PM   #9
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sub'd buddy - looking forward to your progress.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-16-2011, 09:06 PM   #10
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Looking foward to seeing you tear up some weights bro.
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