bigDman’s Ultimate Off-season Training Log - JP Fitness Forums

bigDman · 08-13-2006, 06:32 AM

Well, I flew through EC's training manual in a few hours and am really excited about getting started. I found I am a very static athlete so I will be concentrating on getting more "Springy". I will start Monday, and will post the results of the test he gave later today. I have till the end of October before I have to start my late off-season in till then I will do general off-season work. I’m going to start with Phase 1 directly from the book (with a few modifications because of equipment problems) then after phase 1 and I get a feel for the program and what I need most work on I will change Phase 2 up to fit me better.

Some Stats as of right now (August 13)
Age: 15
Weight: 198
Height: 6 foot
Max Raw bench: 235 (this is old I am pretty sure I can do a lot more now)
Max Raw deadlift: 425
Max Raw squat: 350 (this is old I am pretty sure I can do a lot more now)
Max Equipped bench: 315
Max equipped squat: 415 (smoke show definitely could have done more, but I didn’t have a good spotting crew so I decided not to risk it and stop)

Any questions or comments are appreciated

Kevin T. · 08-13-2006, 06:48 AM

Hey man, good luck with EC's program. I'm just about to do workout 4, but I have 24 weeks until late off season so I'm doing the spring proficient workouts now and then I'll do the static proficient workouts after these phases are done, so I'll definitely be keepin on eye on your log. Good luck!

EdChap · 08-13-2006, 06:50 AM

Sweet, another person following EC's program! I have a feeling you're going to be putting up some monstrous numbers.

bigDman · 08-13-2006, 07:59 AM

Quote:

Originally Posted by Kevin T.

Hey man, good luck with EC's program. I'm just about to do workout 4, but I have 24 weeks until late off season so I'm doing the spring proficient workouts now and then I'll do the static proficient workouts after these phases are done, so I'll definitely be keepin on eye on your log. Good luck!

yea ive been reading your journal

bigDman · 08-14-2006, 05:49 AM

I have to delay my start till next monday because i have a 65 mile bike ride on sunday

This week ill lift today and tommrow, then do an extra workout wed. Then take the rest the week off

bigDman · 08-14-2006, 07:33 AM

Thick Bar Floor press 25x10 115x5 195x1 205x1 205x1 205x1 PR
CGBP 185x3 185x4 185x5
Thick Bar Bent Row 165x5 165x5 165x5 PR
Hammer Curl 40x10 40x10 40x10 PR
Band Pressdown #3x20 #2x20 #1x20 no rest between sets

Wrokout went good

Overall: A

bigDman · 08-21-2006, 06:01 PM

Finally get to start my workout program
I was resting up for my bike ride that was yesterday I biked 100 KM. I averaged 17 mph

Today
Upper Body- Maximal Strength/RFD emphasis
A) Power Skipping 4x25 yards
B) High Box Jump 1x8 @ 21 inches 1x8@ 24 inches 1x8@ 28 inches PR
C) 45 Degree Incline Press 185x3 PR Was going good till last rep then I was struggling and went to use leg drive and my butt came up so I dropped the weight 175x3 175x3 PR
D1) Neutral Grip DB Bench Press 65x8 75x8 75x8 PR
D2) Chest Suported Row- Pronated Grip 155x8 155x8 165x8 165x8 PR
E1) One-Arm Face Pull #3x12 #3x12 #3x12
E2) Supine 1-Arm DB Protraction 45x15 45x15 45x15 Just went through the motion. It was weird
F) Full contact Twist Barx8 bar+35x8 bar+35x8 PR

Great Workout. I did upper body first because my legs are not 100% from yesterday

I have a couple of questions though
Are the DB presses and Rows suppose to be supersetted?
What about the face pulls and protractions?
Also I don’t have anything to do the Face pulls with so I used bands. Is there anything I can substitute in for face pulls or is doing them with the bands fine?

Kevin T. · 08-21-2006, 06:55 PM

Nice numbers man

bigDman · 08-21-2006, 07:11 PM

thanks

My diet was okay today I could have eaten a little more

Here is the breakdown

Calorites 8,299
Fat 374 grams 40%
Carbs 795 grams 37%
Protein 453 grams 22%

Weight: 197 lbs (I am light because of the bike ride yesterday
Sleep: 10.5 hrs (11:00 PM-9:30 AM). I took me about 10-15 minutes to fall asleep. Slept like a baby it was great I was energized when I woke up then I was kind of tired about 3-4 hours after I woke up. Then I got lazy and sat around being tired. Around 5, I worked out and felt very energized. I was still pretty sleepy throughout the day

bigDman · 08-22-2006, 01:22 PM

Well my legs were still a little sore. So I spent some extra time on the foam roller and warming up. Other then that things went well
Tuesday Lower Body- Maximal Strength/RFD emphasis
A)Reflexive Ankle Jump 4x30
B)Altitude Landing- Squat stance 5x8@ 24 inches
C)Deadlift 365x3 385x3 PR 365x3
D)DB bulgarian split squat 65’s(in each hand)x8 for each leg for 3 sets
E1)stabilty ball leg curl 3x8
E2) Reverse Crunch 3x12
F)Side Bridge 3x30s/side

A couple more questions
Are there any way to make stabilty ball leg curls harder?
What about recerse crunches?

pjb923 · 08-22-2006, 01:36 PM

Nice job on the Deadlift PR!

To make the stability ball leg curls harder, try doing them 1 leg at a time.
Reverse crunches can be weighted by holding a medicine ball or dumbbell between your feet.

bigDman · 08-22-2006, 01:54 PM

thanks pjb

bigDman · 08-22-2006, 06:57 PM

Weight: 200 lbs (Got back the water weight I lost from the ride)
Sleep: 8 hrs (11:00 PM-7:00 AM). Falling asleep sucked. It took forever, and the temperature of the room was very bad. I slept very light all night. I did have good energy throughout the day which was good

Today was pretty good diet wise

Meal 1:
4 Sausages
Banana
Yogurt
3 cups whole milk
Calories 1225 Fat 56 Grams Carbs 118 grams Protein 67 grams

Meal 2:
Pizza Bagel things
Calories 2192 Fat 91 Grams Carbs 258 Protein 83 gram

Meal 3:
Ham cheese and salami sandwich
Fish oil and multi
Calories 1611 Fat 98 grams Carbs 70 grams Protein 108 grams

During workout (Meal 4)
2 cups orange juice
2 scoops protein powder
Calories 448 Fat 0 grams Carbs 67 Grams Protein 47 grams

Post workout (meal 5)
Protein Shake
Apple
Orange Juice
Calories 422 Fat 1 gram Carbs 59 grams Protein 48 grams

Meal 6
Protein Shake
( 1cup oats (I usually put 2 but I ran out) 4 tablespoons honey, 2 scoops casein, 4 tablespoons peanut butter, 2 tablespoons olive oil, 2 cups milk, add water and chocolate nesquick powder till desired texture/taste)

Calories 1949 Fat 91 grams Carbs 197 grams Protein 102 Grams

Meal 7
7 oz of ham
3 cups pasta with meat sauce and parmesan cheese
Calories 1544 Fat 84 grams Carbs 95 grams Protein 98 grams

Meal 8
1 thing of Italian ice
6 airheads
1.5 cups chocolate chip cookie dough ice cream
Fish oil
Calories 993 Fat 27 grams Carbs 187 grams Protein 9 grams

Totals
Calories 10,086
Fat 448 Grams 39%
Carbs 1025 Grams 40%
Protein 515 grams 21%

Eric Cressey · 08-22-2006, 07:17 PM

Quote:

Originally Posted by bigDman

Finally get to start my workout program
I was resting up for my bike ride that was yesterday I biked 100 KM. I averaged 17 mph

Today
Upper Body- Maximal Strength/RFD emphasis
A) Power Skipping 4x25 yards
B) High Box Jump 1x8 @ 21 inches 1x8@ 24 inches 1x8@ 28 inches PR
C) 45 Degree Incline Press 185x3 PR Was going good till last rep then I was struggling and went to use leg drive and my butt came up so I dropped the weight 175x3 175x3 PR
D1) Neutral Grip DB Bench Press 65x8 75x8 75x8 PR
D2) Chest Suported Row- Pronated Grip 155x8 155x8 165x8 165x8 PR
E1) One-Arm Face Pull #3x12 #3x12 #3x12
E2) Supine 1-Arm DB Protraction 45x15 45x15 45x15 Just went through the motion. It was weird
F) Full contact Twist Barx8 bar+35x8 bar+35x8 PR

Great Workout. I did upper body first because my legs are not 100% from yesterday

I have a couple of questions though
Are the DB presses and Rows suppose to be supersetted?
What about the face pulls and protractions?
Also I don’t have anything to do the Face pulls with so I used bands. Is there anything I can substitute in for face pulls or is doing them with the bands fine?

The D1 and D2 and E1 and E2 designations indicate a superset. Bands are fine for the face pulls.

Eric Cressey · 08-22-2006, 07:19 PM

Quote:

Originally Posted by bigDman

Well my legs were still a little sore. So I spent some extra time on the foam roller and warming up. Other then that things went well
Tuesday Lower Body- Maximal Strength/RFD emphasis
A)Reflexive Ankle Jump 4x30
B)Altitude Landing- Squat stance 5x8@ 24 inches
C)Deadlift 365x3 385x3 PR 365x3
D)DB bulgarian split squat 65’s(in each hand)x8 for each leg for 3 sets
E1)stabilty ball leg curl 3x8
E2) Reverse Crunch 3x12
F)Side Bridge 3x30s/side

A couple more questions
Are there any way to make stabilty ball leg curls harder?
What about recerse crunches?

Do a natural glute-ham raise. There are 800 different ways to rig this up.

Reverse crunches can be made tougher by making the weight overhead lighter. I'd be willing to bet that you're doing these incorrectly (too much hip flexor recruitment).

bigDman · 08-22-2006, 07:31 PM

Quote:

Originally Posted by Eric Cressey

Do a natural glute-ham raise. There are 800 different ways to rig this up.

Reverse crunches can be made tougher by making the weight overhead lighter. I'd be willing to bet that you're doing these incorrectly (too much hip flexor recruitment).

Okay. I can't do natural GHR's unassisted, but I can do GHR's on a GHR machine unassisted. Is this normal?

I’ll take a vid of the reverse crunches tomorrow.

Quote: