Monthly Archives for November 2013

11/27/13 – Wednesday – OHP

Hypertrophy Phase: Week 4: Day 3 Crazy week with the holiday and all the travel, but it did afford me the opportunity to make to Iron Sport Gym in Glenolden, PA. Was slightly disappointed initially that founder Steve Pulcinella was missing when I arrived but that was quickly remedied when I saw Jamie Lewis (World Record holder at 181 lbs., Chaos and [...]

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11/25/13 – Monday – BENCH

Hypertrophy Phase: Week 4: Day 1 Close grip bench press today, 4 x 8 at 70%. Cutting out that fifth set will benefit me down the line in terms of recovery. I need to continuously resist the idea that more is better if I am to avoid taking another de-load month. Instead, carefully selecting assistance work [...]

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11/25/13 – Monday – DL

Sumo Deadlift worked up to 3 x 485 bar moved well and didn’t grind at all but my back felt terrible for the last couple days.

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The Pitfalls of Modality Based Training for Athletes

The Pitfalls of Modality Based Training for Athletes If you spend much time looking around the web for fitness ideas or are engrossed in the field of strength and conditioning, it’s likely that you are subjected to a wide variety of mode based or driven training. In layman’s terms, this can be anything from spinning [...]

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11/24/13 – Sunday – ACC

Hypertrophy Phase: Week 3: Day 7 Got a good workout in today, mostly back. Want to continue to use the weekends as a recovery period and to work on assistance exercises. Sticking with good mornings and rotating in some other stuff: swiss bar pull-over, keiser lat pull-down, reverse hyper etc. Weight is slowly climbing back [...]

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11/23/13 – Saturday – Incline Press

Close Grip Incline Bench 50 x 45 20 x 135 3 x 225 1 x 275 5 x 1 x 295 5 x 1 x 305 1 x 310 1 x 315 supersetted with: Neck Harness 10 x 30 x 45 50 x 45 then: CG Chain Bench 5 x 135+45 5 x 135+85 5 [...]

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11/22/13 – Friday – DL

Hypertrophy Phase: Week 3: Day 5 Finished week 3 today and thank GOD! I am dropping a set for next week. 40 total reps at 70% is rough, especially for compound movements like the deadlift. Going to train at Iron Sport Gym in Philly, PA next Wednesday and I will most likely combine my Thursday [...]

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11/22/13 – Friday – DL

Sumo Deadlift 15 x 1 x 415+mini bands Neck Harness 10 x 5 x 106 Front Squat some

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11/21/13 – Thursday – Bench

Close Grip Bench 50 x 45 20 x 135 10 x 225 3 x 315 5 x 3 x 335 this was good 7 x 315 this ties a PR 18 x 225 this is 12 below PR but my arms were dying at this point BB Row 5 x 135 5 x 185 5 [...]

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11/21/13 – Thursday – OHP

Hypertrophy Phase: Week 3: Day 4 After taking yesterday off I pushed myself fairly hard today. Limited my rest inbetween sets of OHP and pull-ups and added some yoke walk laps at the end for core and conditioning. Stalled a little bit on my weight gain and have decided to re-double my efforts. I would [...]

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