James Llewellin's Off Season Strength and Mass Journal - Page 5 - UK-Muscle Body Building Community

jjb1 · 14-03-2008, 05:42 PM

i think there 2 different things mate

supercell · 15-03-2008, 12:36 PM

Update.

Friday 14th March 2008

Yesterday (friday) was chest and tri's day but considering I am not training my arms now (for the forseeable) it was just chest for me.

I am still not feeling 100% and I may pay a visit to the docs to get a new pair of lungs next week.

After only training 3x this week I was up for chest big time and was filled with anticipation as to how strong I would be as I hadn't trained chest 'properly' for around 5 weeks due to the show etc.

I suprised myself and Matt so I would rate it as a very good session.

Although we did very little in terms of volume the intensity was there and my chest is SO sore today, so in terms of muscle trauma and fibre destrction it was pretty insane.

Chest

Flat Bench Press

1x15 60kgs
1x8 100kgs
1x6 120kgs
1x5 142.5kgs
1x10 120kgs dropped to 100kgs for 5 (failure)

Incline Flye/Press

1x12 35kgs
1x10 46kgs (failure)

Seated Machine Press

1x15 1/2 stack (failure)

That was it. Over in 30 mins. Matt did 1 warm up on Lying tricep ext and then 1 work set but after talking after the session he may well knock arms on the head too as when he didn't train them they grew even more!!!

I now have the weekend off and will rest and eat (as well as running a few errands)

As for my condition 2 weeks after the show, I am fairly pleased with how its all hung together really considering how much I have been stuffing down my face. I have now calmed down as far as my eating goes but being far more instinctive. I am eating every 2-3 hours and just varying the macros depending on my state of hunger (without overeating)

My weight has stabilised now at 14st 7lbs first thing and has been this weight for the last 5 days or so. As I stated I want to hang around this weight for a few weeks until my body feels really comfortable with it and then take it up a notch to push out another 5-7lbs taking me up to the 15 stone mark or 95kgs. I will get no heavier than this and to be honest I will be lucky to get that heavy whilst trying to maintain my lean condition.

Next session is one I am really looking forward to and will be back on monday and the start of our deadlift programme.:lift:

J

jjb1 · 16-03-2008, 07:40 AM

i notice your training is now heavier with less sets, is this because matt trains like this or because you think training heavier takes less sets or someother reason?

i do like this way of training myself but changed to higher reps and more sets as i think change is good my body reacts well to high reps now

but i note you drop set off a bit which i like as you make up the reps even though the low heavy set is the 1 work set

supercell · 16-03-2008, 09:39 AM

Quote:

Originally Posted by jjb1

i notice your training is now heavier with less sets, is this because matt trains like this or because you think training heavier takes less sets or someother reason?

i do like this way of training myself but changed to higher reps and more sets as i think change is good my body reacts well to high reps now

but i note you drop set off a bit which i like as you make up the reps even though the low heavy set is the 1 work set

Matt has always trained in a similar vain to this but the purpose of this particular phase is to really minimise over training issues and maximise recovery.
I have just come off what can only be described as a 10 month dieting phase, with the rigours of daily cardio and restricted eating (even though I had a small off season window, calories were still restricted)

What I wanted was a regime that would allow plenty of rest, plenty of unrestricted food and limited cardio. This would minimise or completely nullify any potential over training issues for me.

Although the sets and reps are low, both Matt and I hit muscular failure on the all out set, so much so that when we come to do the next exercise we are completely spent. Why take it further and risk comprimising our nervous systems which will in turn comprimise our immune systems and result in systemic over training and no appreciable gains?

I sit here this morning with my chest full of D.O.M.S so the workout served its purpose very well indeed and no doubt tomorrow's will be in a similar vain to friday's. Deadlifts will play the largest role followed by 1 or 2 pull down movements or a combo of 1 pulldown and 1 rowing.

Rest will be greater between sets for back (esp deads) but reps on the deads will range from around 3-6 and the pulldown and rowing movements around 6-8. I would have thought the whole workout for the 2 of us would last no longer than 40 minutes.

By minimising reps on the deads too it will limit the amount (if any) of waist thickening with the emphasis more on strength (overall body) that will allow heavier lifting in other areas to maximise growth. I hope this goes some way to explaining the rationale behind our methodology.

I feel a lot better today. I ate well yesterday but didn't over eat. I slept well (for me) and laid in this morning longer than I have for around 3 years (till around 9am)

Today is a relaxing day and after the excitment of Wales winning the 6 nations yesterday, this evening will be spent with my parents no doubt re watching the match (that both my father and brother attended) and having some good conversation and of course the obligitory roast dinner!!!

Until tomorrow

J

jjb1 · 16-03-2008, 09:57 AM

[quote]
'and laid in this morning longer than I have for around 3 years' (till around 9am)

god you part timer

enjoy the rest bro

no im with you on the training very dorian style although he was riddled with injurys. but like you say not going to far with things could limit this

i have injurys now from dorians style training but i pushed sometimes up to 2 or 3 sets to failour i think your correct if you hit it right hit it once

thanks for reply

**Nytol** · 16-03-2008, 10:19 AM

[quote=jjb1;397120]

Quote:

'and laid in this morning longer than I have for around 3 years' (till around 9am)

god you part timer

enjoy the rest bro

no im with you on the training very dorian style although he was riddled with injurys. but like you say not going to far with things could limit this

i have injurys now from dorians style training but i pushed sometimes up to 2 or 3 sets to failour i think your correct if you hit it right hit it once

thanks for reply

Sorry to intrude James.

But Jjb if you are getting injured from HIT style training then you are doing it wrong.

Intensity does not equal poor form, and if the form is tight, your muscle can only lift as much as it can, so should fail without any injury to the muscle or joints.

IMO HIT training done well will lead to less injury as there is less repetitive stress being put on the joints etc.

E.g last quad session we did 2 work sets, and were both having trouble walking, both very strict, all on the muscle, compare that to someone who does 10 sets of squats, 10 sets on legs press etc.

Who is putting their body and connective tissue through more grief?

Exceptional form is the number one priority in the gym for me and James, I always trained strict and it would seem James did too.

I have had lots of injuries over the years, from grappling and fighting etc, but never a serious one in the gym, not once.

A couple of months back I got a bad cramp in my oblique doing Rom DL's, and tried to ignore it, (stupid), and pulled it a bit, and it hurt for 2 weeks, that is probably the worst injury I've ever had, and it was down to me being stupid and ignoring my body, not the weight or training style.

Maybe you need to drop back on the weight, tighten up your form, and build back up again, it will probably take a couple of months, but then no injuries and more gains,

supercell · 16-03-2008, 12:53 PM

^^^^Well said Yoda.

More rest/sleep, more quality food, less repetitive overload, more weight, strict form and sensible cardio = injury free growth.

Which of course we DO like!!

May the force be with you

J

Nine Pack · 16-03-2008, 10:00 PM

Quote:

Originally Posted by Pscarb

i will be doing the masters in 2 yrs Paul maybe we will compete together....

so is john putting on more size?

Paul,
fcuk, there goes my easy ride. Can I get you to reconsider staying in the normal classes?! John is getting bigger, especially in the lower lats & arms. Must be the new training parner...

Joking aside, I'd love to step onstage alongside you Paul, we must comparte notes nearer the time.

Nytol,
Couldn't agree more bud. HIT is not about shifting weight for the hell of it, form has got to be good.

jjb1 · 16-03-2008, 10:44 PM

Quote:

Maybe you need to drop back on the weight, tighten up your form, and build back up again, it will probably take a couple of months, but then no injuries and more gains,

this is exactly what im doing really bro im taking my focus away from weight and onto working the muscle better, i actually train much stricter than some others i see, i was refering to forced reps more than hit training like you said your muscles will go as far as they can....1 force rep yea but 2 - 3 and your kinda going to loose that strict form slightly

you must have seen guys on a bench press clearly not doing half the weight but there spotter is doing sld's to keep the egos up

i totally agree with every point you made my interest was in this as i like it myself, and it clearly works for you

**Nytol** · 16-03-2008, 11:03 PM

Quote:

Originally Posted by jjb1

this is exactly what im doing really bro im taking my focus away from weight and onto working the muscle better, i actually train much stricter than some others i see, i was refering to forced reps more than hit training like you said your muscles will go as far as they can....1 force rep yea but 2 - 3 and your kinda going to loose that strict form slightly

1st of all I am not a big fan of 2, 3+ forced reps, personally one is normally all I can manage, as my muscles are fried, but that has come from years of training that way.

IMO the rep you fail on, plus one more assisted, is plenty.

Too many forced reps, drops etc will lead to over training, even with low volume.

A forced rep should be you pulling/pushing as hard as you can, and your spotter giving you as much as you need to complete the reps, at normal speed in good form, if your form has to change to make the rep, then he is not giving you enough, and you may as well just cheat it up.

supercell · 17-03-2008, 01:26 PM

Today is Monday 16th March 2008

My weight has dropped by 3 lbs over the weekend as my food has been more sensible and the water from the show has all but gone. I weighed just over 90kgs today and felt great (although voice has nearly gone!!!)

Today was back day. I had a lot of anticipation and excitment about todays session as it would be the first time I would have deadlifted in around 2.5-3 years.

My previous max was 190kgs for 1 rep and that was a real struggle!!

Both Matt and I had the same nervous energy coming into this session which was good as both Matt and me spurred each other on.

I was delighted with how it went and although volume was low, intensity was off the scale, but next week we will add in one more exercise which will be weighted chins as a 3rd exercise

The workout was as follows:-

Deadlifts (no lifting straps, off floor with just chalk for grip)

1x8 110kgs
1x5 150kgs
1x5 190kgs
1x2 230kgs
1x1 250kgs (got off the floor but failed)
1x6 200kgs

Narrow grip pulldowns

1x8 90kgs
1x6 110kgs
1x8 100kgs dropping to 60kgs for a further 6 reps

That was it for today and to pull 230kgs for 2 reps on my first attempt I was quite pleased. 3x my bodyweight would be around 270kgs which I think after a couple of months will be quite achievable.:lift:

Another first today was abdominals. I haven't trained them for around 4 years so whilst Matt did a few sets of biceps I did 3x15 of bench crunches; this doesn't sound much but I wanted to break myself in gently.

So another brief but intense workout lasting around 40 mins but my back felt solid and pumped.

The hunger is back with me today so I am upping my food as a result and again being instinctive. My new supplements arrived from myprotein.co.uk today and the new MP Max range of Flapjacks and Meal replacements are awesome, so I will have to watch I dont eat too many!!!

My next session is on wednesday and is shoulders. Is it just me or are the weeks just racing by?!!

Happy lifting

J

**Tinytom** · 17-03-2008, 01:40 PM

Thats excellent work for the first time Deads mate.

Sounds like Nytol's installed a turbo charged motor in you recently.

Warstu · 17-03-2008, 03:36 PM

Damn my best Dl is 140kg for 2 reps and you kill that when you aint even done them for 2 years + strong fella

Krashslaughta · 17-03-2008, 03:57 PM

Subscribed.

supercell · 18-03-2008, 10:24 PM

Big thanks to Matt for the video below of me pulling 230kgs for 2.

http://uk.youtube.com/watch?v=hfXCB-eFzrs

James