Renaissance68’s Will to Power..

Well, the recent experimentation is going well and has spurred me on to make a leap to developing a full home gym in order to give me the access/flexibility I need to fit my training methods in to my daily life. I have made a number of considerable changes for me. I have always been really interested in ‘functional’ strength and mucles and have been reading alot of Pavel Tsatsoulines works recently. To cut a long theoretical story short I have commenced on his PTTP routine and started the following:

• focusing on the deadlift and bent press with heavy ephasis on ab/stabilisor work and also grip and neck.

This really suits my mentality and much of what I have read and evaluated seems to ring true with my own experience.  

• Introducing both linear and stepped cycles into my training (the previous omission of which I think has been a major oversight/error of mine)
• Increasing work-out frequency and dropping ‘to-failure’ sets as has aways been my previous practice.
• Keeping all sets to 5-reps (all reps done in the fashion as outlined in PTTP)
• Major focus on form.
• Supporting basic PTTP programme with GTG pull-up routine.

My initial feedback i positive. The increased volume and frequency of pull-ups via GTG principle has resulted not in fatigue but with gains in strength and lat development. Mastering the BB side-press is not easy but you can feel the amount of accessory stabilizers involved from the grip, to the lats and obliques in particular. Also, I have stripped my deadlift right back to the start and ‘re-learnt’ it and feel that my form is now much improved, providing a better base to progress from. My goals at present (medium term) are to pull 400lbs+ deadlift and hit a 110lb BB side-press (one arm), both for 5 reps. I anticipate this will take 2-3 cycles of each and I won’t really be able to implement the routine properly until I get my homegym better equipped, which will be September. However, I shall push on and feed-back as I go with this change of direction.

Well, that’s it for now. Once I am a little more establishedin the routine I shall post some sessions. So, till next time….

Well, I have recently continued to explore changes to my workouts and all in all I’m happy with how things are going. I have recently increased my volume and pulled bck a bit on the amount of HIT techniques applied per workout, and all in all I feel that I am seeing some results.

Of interest, and as part of both mixing things up and trying adifferetvolume/frequency approach, I decided to try Pavel’s GTG (greasing the groove) technique (just for pull-ups at the moment), as I was really struggling to make any progress ith them. Well, after a couple of weeks personally I have found it to help so far. I have a pull-up bar in my garage and hit a moderate set of chins 1-2 times a day (without going to failure). To my suprise (given my tendency to extreme low volume training), I have not only seen a benefit in strength with my pull-ups, but have not felt over-trained. Furthermore, I have noticed secondary benefits in my arms and even chest, which both feel tighter.

I have always had an interest in what I call the more ‘practical’ exercises (i.e. moving your own body uch as chins and dips, but also deadlifts and grip stregth etc) and following my recent recurrent injuries I feel the need of a bit of a change. I’m going to look at throwing in some more GTG work in addition to my set workouts (maybe for dips and one-arm press-ups), as I feel the need to improve my strength and athletic performance. I have just ordered Pavel’s ‘Naked Warrior’ and ‘Beyond Bodybuilding’ books as I’m interested to learn more and try out and/or integrate some ideas into my training regime in order to add more variety and achieve some differing goals.

Anyway, just thought I’d touch base as I haven’t logged a blog for a while. Will post some workout sessions soon. Till next time…..

Well, still on the comeback trail and things going OK to be honest. I have had a nother set-back with my back but seem to be woring around it at the moment and still pushing forward. Hit legs the other day and was really stoked for the session but was frustrated by a guy hanging onto the leg-press machine for over 3o minutes (about 25 minutes of that was resting between sets!). In the end I got fed up of waiting (and also cooling down too much) and hit the machine leg-press, however, the weight stack only goes to 178kg, but it had to do. By the time I had finished 3 sets on there the guy had finally cut and run from the plate-loading leg-press so, despite having already hit my leg-extensions and machine leg-press I just hit one set was a recent PB! I must say I was suprised given both my hip/back pain and the fact that it came at the end of my sesssion, but it has really made me think more about the need to increase the volume of my leg-training sessions a bit more again. It seems to be working.

 Aside from the usual sessions I have also finally managed to clean up my diet over the last couple of weeks and already feel better for it. Whilst I haven’t measured yet I can feel 9and see) that I have already lost some body-fat which has motivated me to really stay tight on my diet. I have also gotten into a regular cycle with my grip/forearms training sessions which are starting to go well. Anyway, enough rambling, my recent leg-session went as follows…..

SS=straight set; DS=descending set; MRP=modified rest-pause; NE=negative emphasis; PC=peak contraction; CT=continuous tension)

2: Seated Leg-Curls: x2(ds+pc+ne) 1: 8×132lbs+9×99lbs: 2: 10×110lbs+10×77lbs.

3: Lying Leg-Curls: x1(ss+pc+ne). 9×99lbs:

Due to lower back problem still unable to Romanian Deadlifts, which is really grating me as they are the mainstay, especially of inner ham development. Because of the pull on the lumbar region still having to be careful with all ham training.

5: Leg Extensions: x2(ds+pc+ne). 1: 7×209lbs(full stack)+7×132lbs. 2: 6×187lbs+6×132lbs.

Good sets, feeling strong. Needing to use pc in order to get more from the set as I have just hit the full stack and feel I could move quite a bit more. I am certainly starting to notice the development coming along on the vastus internus. Externus still sadly lacking though.

8: Machine Leg-Press: x3(ss+ne+ct): 1. 20×372lbs. 2. 15×392lbs(full stack). 3. 12×429lbs(added extra weights).

As I said, had to do these due to plate-loading machine being hogged. All good continuous tension reps. Had plenty of strength left but there is not much room to stack extra weight on the machine. Then went and did x1 set on plate loader out of interest.

9: Leg-Press: x1(ss+ct). 6×616lbs(PR)

Coming after my other sets and also being wary of my back/hip discomfort only did 6 reps as I did not want to push my luck. But hit a new PR (since coming back to leg-presses after 10+years away from them - hit 700lbs previously which is my current goal), so was pleased with that and now looking forward to my next leg session.

10: Hip Adductor: x1(ss+pc+ne): 12×132lbs.

May seem an odd choice but due to my hip problems, not only am I adding strecthing but also strengthening my hip adductors directly.

11: Machine Toe-Press: x1(mrp+ne+pc). 11+5×352lbs.

Overall: 7.5/10: Still feeling my way around both my injury and also with regards increasing training volume. With regards the latter it seems to be working well. Its still low-volume by general standards but a significant increase for me and I may push it a little further. My current goals though are to rehab my back/hip and get back to Romanians and also to hit 700lbs on the leg-press for good reps. Hitting my legs hard is an important part of my goal to reduce my body-fat whilst still pushing some size and strength gains. Feeling more positive at the moment. Anyway, until next time…..

Well, my back problem continues but is feeling a little better. Well, it’s tolerating the training a little better so I have been able to start to push things just a little more. After such a bad start to the year Im now determined to start to make some progress towards my gols for 2008, those being added mass to my legs, especially hams and calves, to reduce my waist by 3 inches (at least); and for upper body prioritise my shoulder girdle (delts, traps. neck) and grip work. Anyway, enough of that for now, my workout yesterday went as follows…

PC=peak contraction: NE=negative emphasis; DS=descending set; SS=straight set: MRP=modifed rest-pause.

2: Seated Leg-Curls: x2 (ds+ne+pc): 1) 12×121lbs+12×77lbs. 2) 9×110lbs+11×77lbs.

3: Lying Leg-Curls: x1 (ds+pc+ne): 9×99lbs+7×66lbs.

Sadly still not able to Romanian deadlift at present for fear of re-aggrevating the injury. Also have to be very strict and careful with all leg-curls, again due to my lower back. But these were all good sets with a real deep-burn. Will get Romanian’s back in ASAP.

4: Leg Extensions: x1 (ds+pc+ne) 9×198lbs+7×132lbs.

Weight felt quite easy (nearly full stack for the machine) but holding for PC and slow negative really kills the lower quads prior to moving to leg press with minimal rest.

7: Leg Press: x3 (ss): 1) 10×550lbs. 2) 10×572lbs. 3) 8×594lbs.

Good sets and didn’t feel too difficult. Feeling my way back into these as they still place pressure on the hams and lower back (you can tell this when you have an injury believe me). Will continue to push the poundage up in coming weeks.

8: Leg Extensions: x1 (ss) 11×132lbs (finished off with quick pump set)

10: Toe Press: x2 (mrp+pc+ne): 1) 14+6+5×352lbs. 2) 10+7+4×286lbs

These really killed. PC+NE+extended stretch at bottom of each rep for 3-4 seconds.

11: Neck Bridge: x1(ss) 9xbw.

 Overall: 6/10: Lowish score, but much better than most recent leg sessions so felt good and feeling positive after it and really looking forward to getting back at it. I really want to hit my legs hard this year and get my thighs over 26′’. I am still experimenting. I have dropped back a little on the intensity in order to allow a bit of de-loading and prevent further injury. I shall hit the compound exercises for 2-3 sets as awell for certain body parts instead of just 1 all out set, and see how this goes. I want to mix up certain DC and HIT methods into more of a hybrid system and see how this compares. I am concerned that the constant HIT resulted in a more chronic fatigue/state of overtraining, despite infrequent sessions and that this may have resulted in my recent susceptibility to both illness and injury. 

I also am trying to clean up my diet as I need to shead some inches from my waist in order to bring a much better balance to my body. Anyway, not a bad session so feeling a bit better. Onwards and upwards now hopefully. Till next time….

Well, as it says in the title, it’s not been a good year for training thus far as I have been plagued by ill-health at the start of the year, and recently a flare up of an old back injury and sciatica which has really curtailed things. I have managed to train through all this, but at a lesser degree than I would like. Also, I’m ashamed to say that my diet has somewhat deteriorated as well as has my mood and I really need to get a handle on both, especially the diet.

 Today I trained legs. I couldn’t do my Romanian’s for the reasons above. This really annoys me as they are a staple of my training and I never feel as if I have worked my hamstrings properly without them. But, knocked out some seated and lying leg curls. Then hit leg-extensions for drop set starting with 200lbs to exhaustion and then dropping to 131lbs immediately for more reps to failure. Straight across to the leg press then. I was quite happy, as despite the sciatica and lower back I knocked out 3 sets of 10 quite easily finishing with 550lbs (this being after hams and pre-exhaust leg-extensions), so I was quite pleased with that. Then finished off with some toe-raises with extened stretch on each rep and peak-contraction, all done in modified rest-pause.

 Decided not to set out the whole routine as usual here just because I still feel I’m more just maintaining and recouperating at the moment, but wanted to post as I haven’t for a while. Folk may think I’ve dissapeared! On the positive side my grip work is going well. Living with injuries can be a pain in the butt! Quite literally when it’s sciatica! It can make you so mad when you can’t train as you want to!! But, well, I’m old enough to know to take my time and let things heal, it’s just frustrating as hell though isn’t it! Wouldn’t mind so much if I was a genetic superman who looked great, but when that’s not the case it can be areal downer. Never been one for giving up though and never will, just having a bit of a cyber moan that’s all.

Hopefully I’ll post something a bit more productive soon. Till next time……

Still fiddling around with my routines a bit at the moment. Going through one of those periods when your trying to settle into something but can’t quite decide what. Anyway, had an OK delt, trap and pec session. Managing to generate good levels of intensity at the moment, but still not to the degree I want to. My rep speed has come down further as have rest times between sets, both of which have made a big difference in the intensity/difficulty of the session without the weights increasing - but that is to come once I get my reps performed how I want them to be.

I also got my Ironmind 2′’ wrist roller the other day to replace my old standard 1′’ Golds effort. What a difference. I need to get a bar/frame set up to support the roller at shoulder height to really start working it. Along with the plate-loading grip machine I got in December, the Rolling Thunder and lever bar are CoC grippers, I am starting to get a good array of grip equipment and am really starting to enjoy the sessions and variety. Im also doing some lever bar work with both a lever bar and sledge hammer. Leading on from this Im considering doing some heavy hammer work for both grip and cardio purposes. Once I get the garage sorted I may post a picture of the growing grip-dungeon! As any regular readers of this blog (if such a person exists!) will maybe have guessed, I like strength to be functional as there is little point developing a physique and strength that is purely aesthetic or limited to the gym environment…only a tiny fraction of life happens in the gym after all. Anyway, enough rambling, my last session for delts, pecs and traps went as follows…

DS=descending set; MRP=modified rest-pause; NE=negative emphasis, PC=peak contraction; SS=straight set.

1: Smith Shoulder Press: x1(ds/ne) 5×186lbs+8+2×142lbs+5×100lbs.

Followed with minimum rest by >

2: Smith Shoulder Static Hold: 230lbs x 12 seconds

3: Smith Shrugs: x1(mrp/pc/ne) 11+6+3×230lbs

Since switching to the smith for shrugs and focusing more on peak contraction and better form I have noticed an improvement in my traps, especially at the insertion point to the neck, which is what I was looking for as I want my traps to be highr. Using the modified rest-pause has also been better than drop-sets as it minimises the rest-time more as there is not changing of weights.

Followed immediately by >

4: Plate Nexk Raises: 14×39lbs

5: Machine Laterals: x1(ds/pc/ne) of 10×154lbs+8×110lbs+8×77lbs.

6: Dips: x1(ds/ne) 6xbw+110lbs+6xbw+88lbs+6xbw+66lbs+6xbw+33lbs
+4xbw.

7: Pec-deck rear laterals: x1(ss/pc/ne) 12×108lbs.

Overall: 7/10: Felt like a good session. Struggled a bit more than I would have liked on the shoulder presses and really want to hit 7-8 reps with this weight then increase as I want to break 200 for the starting reps. Anyway, that’s it for now. Till next time….

Started to clean up my diet this last few days. Always had problems sticking to a clean diet but I really want to hit my goal of dropping three inches from my waist and adding to my leg mass, both of which are needed to really bring a better balance to my body. Despite ongoing knee problems at the mo I have managed to hit some good leg sessions recently and have definately started to make some progress, especially in the hamstrings. Still a long way to go but they are starting to fill out, as are my inner quads and lower thigh (vastus internus). I have continued to focus on the HIT approach, but have focused on reducing my work-out time by minimising rest periods and thus increasing intensity (same work in less time = increased stress load/intensity). It’s bloody hard work, but God does it feel good (good as in legs want to explode and can hardly walk!).  Anyway, the session went as follows.

DS=drop set; SS=straight set, PC=peak contraction, NE=negative emphasis, PE=pre-exhaust, MSS=modified Super-Slow: 3/3 cadence), CT=constant tension; MRP=modified rest-pause.

1&2: Romanian Deadlifts: x2(ss+ne): 12×209lbs, 10×220lbs.

Both good sets. Felt strong and am currenlty cycling the poundage up whilst ensuring that the form remains good and the emphasis stays on the hams rather than going to the lower-back.

Minimum rest (set up machine) then>

3&4: Seated Leg Curls: x2(ds+ne): set 1: 9×110lbs+8×99lbs+12×77lbs: set 2: 8×99lbs+ 8×77lbs+13×55lbs.

Have to drop the poundage a bit coming straight off of Romanians, but with the drop sets got a really great burn and pump throughout the entire hamstring area once completed.

1 minute rest then onto >

5: Leg Extensions: x1 (ds+ne+pc+ct) done as a PE set: 10×187lbs+8×132lbs+7×99lbs.

IMMEDIATELY ONTO >

6: Machine Leg-Press: (pe/ss+ne+ct/mss): 21×408lbs

The pre-exhaust of an all out drop set of leg-extensions followed immediately by super-slow high-rep leg presses with constant tension (i.e. no lock-out) are an absolute killer. No exaggeration my quads were twitching by the end and they were so pumped I just wanted to collapse on the floor. Pulse was through the roof! But felt great! Following this same workout last week my quads and hams felt pumped for days. That said, I want to work on slowing the reps down to a 4/4 cadence to really hit them hard.

7: Lying machine leg-press: x1(ss/ne/ct): 12×194lbs.

Done more like a laying hack-squat. Close stance with feet well in front of shoulders. Just to finish thighs off after previous pre-exhaust set.

8: Calf press: x1(mrp) 50×270lbs.

Took as many breaks as required of 5-10 secs in order to hit 50 reps with the desired weight. Calves were already pumped from previous leg-work so this really killed. Good set.

Overall: 8/10: A good session. I could hardly walk back to the locker room at the end my legs were so pumped (sort of a stiff-legged waddle!). As I have said before my primary goal at present is to increase my hamstring mass in particular along with my calves. I certainly feel that this current work-out is hitting the spot and will work to push it further. I also want to add leg-mass to aid in generally reducing my body fat, as heavy hard leg work is one of the main engines driving a fat burning regime. Anyway, that’s it for now, till next time….

Had quite a good session today. Recently my sessions have been all over the place as I have tried a few different things out to see what direction to take to meet my current goals. And, to actually help ascertain what my current goals are. As can be the way such sessions have been a little haphazzard and slow so I was feeling the need to up the intensity by pushing through my sets today with reduced rest intervals. The result, I completed the workout in 17 minutes (excluding cardio work at the end). Even before I turned a wheel in anger on the exercise bike my pulse rate from the weight session was 144 BPM. I would estimate that it had been up and around that throughout the weights - who says lifting doesn’t provide a good cardio workout! Anyway, the session went as follows:

DS=drop set; PE=Pre-exhaust, NE=negative emphasis, SS=straight set; MRP=modified rest-pause, PC=peak contraction.

1: Smith Shoulder Press: x1(ds+ne) of 3 drops of: 6×186lbs+8×142lbs+7×98lbs.

Good set. Hit 6 with 186, up 3 reps from last session. All reps full ROM and with negative emphasis. Delts really burning when hit failure for 3rd time on last drop. Killer. I want to keep pushing forward and hit 200lbs soon.

Then moved with 30 seconds rest onto >

2: Smith Machine Shrugs: x1(mrp+pc) of 14reps+7reps+4reps x 197lbs.

Felt good. I have dropped the weight on shrugs for a while to go for maximum range of motion and full peak contraction. Following on from the presses this really pumped the whole shoulder girdle.

Then moved with 30 seconds rest onto >

3: Lying neck extension: x1(ss+ne+pc) of 21 x 33lbs.

Then moved with 30 seconds rest onto >

4: Machine Laterals: x1(ds+pc+ne) of 8×154lbs+7×110lbs+7×77lbs.

Delts absolutely killing after this. Monster pump. Delts are a priority again this year as I need/want much more size. Heart rate was high after these for HIT sets with minimal rest. Felt good.

1 minute rest then moved onto >

5 & 6: Pec-Dec + Dips (pe+ne+pc): Pec-dec: 6×170lbs > straight into >Dips:6xbw+132lbs + 6xbw.

Felt good but I need to up the poundage on the dips next time. I was guesstimating this time as I have not pre-exhausted for pecs for some time. Felt good.

30 seconds rest then onto >

7&8: Incline sit-ups: x2 (ss) 15xbw.

Cross Marcher: 8 minutes - intervals

Overall: 7/10: Good workout. I liked the effect of pushing through quicker. It kept my heart rate up and minimised recovery between sets with far greater into muscle group carry-over. Entire upper body felt a hard-solid pump and all groups went to failure. I was pleased more with my mental focus today which, despite feeling tired, allow me to improve reps and or weight on all movements from recent sessions. My main goals for 08 are to improve my leg mass and balance, reduce my waist and prioritise my delts. I also want to improve my general conditioning fitness, and to this end I may throw-in the occassional circuit session, but I am still pondering that. Anyway, it’s good to be back. I hope everyone at BB.com are well. Till next time….

Well, Christmas and New Year over so starting to look at cranking things back up again (the training that is!!). Patchy training over Christmas due to gym closure and work commitments but had some good sessions in the garage, especially for back and grip work. Got a grip-machine for Christmas and it’s a killer, I love it! Anyway, looking to add more variety to my workouts by looking at a two week rotation that mixes up HIT sessions with some that back off on the intensity techniques and focus more on power moves (i.e. power cleans and press, deadlifts) so as to add some interest to my sessions. I am also hitting 4 sessions per week now as follows:

Sunday: Grip/neck

Tuesday: Delts/traps/pecs/abs

Thursday: Back/grip/neck

Saturday: Legs/abs

I’m still workng on the exercise choice and exact format/mix via some trial and error over the last few weeks and next couple of weeks before I settle on an exact routine, but once sorted I can start to focus and pushing the intensity back up and heading for some fresh goals for 2008. Will start re-posting workout sessions soon. Till next time……………..

Still not feeling 100% but things are picking up. As I said in my last blog I have cycled down the intensity a bit at the moment for some much needed R&R over the Christmas period so that I can crank it back up come the New Year. Subsequently overall intensity and set loads were down on all sets, but it was still a hard session and a little above just maintenance level. At present due to my recent ill-health poundages on some exercises have dropped so need to bring these back up, but will reduce the number of drops per descending set and also do the occassional staright set as well just to pair things back a bit. Anyway, despite all that this was a better session than I have had over the last 2 weeks or so so I feel quite good about it. Anyway, the session wnet as follows…

 DS=descending set, NE=negative emphasis, SS=straight set

1: Smith Shoulder Press: x1(ds/ne) of 4 drops of 7×175lbs+6×142lbs+4×120lbs+6×76lbs = 23 continuous reps for 3013lbs for the set.

Better set than recent weeks as my strength dropped disproportionately on these. These were all good slow full-range reps though, felt a real strong pump and burn in the delts by the end and could hardly move the bar.

2: BB Shrugs: x1(ds) of 3 drops of 6×308lbs+10×242lbs+10×184lbs = 36 continuous reps for 6108lbs for the set.

3: Dips: x1(ds/ne) of 5 drops of 5xbw+132lbs+5xbw+110lbs+5xbw+77lbs+5xbw+44lb
s+7xbw = 27continuous reps for 6891lbs for the set.

Felt a little under par with my dips but still not a bad set. Need to get the reps back up to minimum of six. Dips are the core of my workout and need to make sure that form doesn’t suffer as the poundages progress. I may prioritise dips for a cycle soon to see how they go when put up front when fresh. I’d really love to get closer to 200lbs.

4: Machine Laterals: x1 (ds/ne) of 3 drops of 8×132lbs+5×88lbs+4×55lbs.

Added some laterals as my delts need emphasising much more. Also just want to add a little variety over this period of lower intensity to not only rest a little but just to hit the muscles from a different angle. Personally I prefer machine laterals as they lend themselves more to slow rep cadence and negative emphasis. Also makes drop sets easier and you can focus on the feelings in the delts more rather than worrying about form.

5&6: Plate Wrist curls: x2 (ss) of 20×11lb plate, 13×11lb plate.

Forgot my wrist-roller today so did plate wrist curls. If you haven’t done these the weight may look light but they are way different from BB wrist curls. They work the fingers and wrist alot harder as well as the forearm. They give a really good pump/burn.

Overall: 6/10: All things considered not too bad a session. Presses went OK, Dips not too bad, Shrugs not too good, Laterals felt good. As I say, its a period of tacking back a bit and also thinking about how to take things forward. Still considering squats coming back in and also hitting my back and grip ona seperate third session. Anyway, we’ll see, first of all need to get back to feeling fit and healthy then role on the New Year. Till next time…..