had a great workout yesterday, aching bad today, i have decided to break my training up with something different, yesterday was: power training........ dumbell snatch, deadlift, power cleans...with a little bit of accessory work for hamstrings and grip........

seeing as i have never tried power cleans alone before or db snatch i was impressed that i felt comfortable shifting the weight i had on the bar.....

100kg power cleans for sets of 3 reps, 50kg dumbell snatch from floor for sets of 5 reps,
170kg deadlifts for sets of 6-8 reps,

i am going to incorporate more power lifting and olympic style lifting into my routine to boost my strength an help get me rugby fit again......

im starting to like the idea of staying at 16 stone ( 230lbs ) and getting real strong with it and then gaining more weight when i feel im strong enougth at 230lbs.

so far so good.....

I think staying at that weight and getting stronger is a way better approach of keeping gains then when you are ready to move up a weight class you are already stronger so the mass builing work outs wont be as heavy on you and you body will recover faster so you wont put as much fat on during a bulking cycle. I do the same thing after trimming i do strength training then I bulk 2 months later. And i get way better results that way.

Did you listen to PennyWise?

????? what you mean.....?

i left you a link a page ago to a uplifting band. Or are you talking about strength to bulking?

il check the link out bro.

heres a routine i started this week, full body, to help boost my strength and power, plus im eating to gain......

DAY1

Power Clean - 6 Reps
Bench Press - 6 Reps
Deadlift - 6 Reps
Db Shoulder Combo - 6 Reps
Shrugs - 10 Reps

plus ab and grip work

DAY3

Dumbbell Bench Press - 6 Reps
Bent-over Rows - 6 Reps
Shoulder Press (militar) - 6 Reps
High Pulls - 6 Reps
Tricep Dips - failure Reps

plus calf work

DAY3

Squat - 6 Reps
Push Press - 6 Reps
Bent-over Rows - 6 Reps
High Pulls - 6 Reps
Chin-ups - failure Reps

plus abs and grip work


Its only 3 days a week but its tougth i assure you, im feeling powerfull though and im only a week in.....so far so good, will let you know if it catches up with me, its helping my traps feel rock.....

Will use this routine as well as road running to get myself rugby fit again, but for a minute im concentrating on increasing my weights.

thought id bring you up to date...pumps have increased dramatically and they last for longer than iv experienced b4, muscles are harder than usual and feel and appear more denser.....strength and ability to train harder is up, i can leave less time between workouts and still come back strong and more refreshed.....i have bumped my protein and it seems to have made a difference already...gonna throw my orals in this wknd, start of wk7....hoping to see some better strength gains....so far so good....

one more thing, i went for a 6mile road run yesterday and i was suprised with my level of fitness seeing as im 16 stone and haven't done any decent cardio for a couple of months as im bulking....might bring it into the routine once a week and bump the food...i was fukd afterwards....

so far, a little dissapointed with his cycle, have massed up a bit, got stronger but wasn't as impressive as i've been with previous cycle......still i can see things starting to kick in now, will probably run some shorter estered gear next time to get on/off....

been feeling ill for last couple of wks, haven't been able to shake it, could be the gear.... suspect its not helped....but getting better now, i think that has made a difference to my training intensity....

im now on an upper/lower split which seems to be working well, will be running upper/lower for 2wks with 1wk of full body power training, then repeat....

the winnie is helping harden me up but its still early days with that, plus its harder to tell when your trying to bulk up...

experiencing some dry joints withthe winnie, feeling a little tighter than usual, upped the fish oils, gonna get some glucosamine, only problem is, by the time it kicks in il be coming off my cycle....oh well....

Yamaha...Bro that looks like a winner of a cycle,especially with the frontload, i have always frontloaded and got a great kickstart that way with EQ or Test, anyways the routine looks as good as the cycle you have done your homework and your research.....congrats bro, and keep us posted on your progress........fla2tn

Right so im at the back end of the cycle, might run this one out for 14wks....

this week i have really noticed my intensity increase, my strength and endurance are up....iv gained like 5lbs more so im just at the 235lbs mark....looking alot harder and leaner too.....loving the winnie, its hit me much harder than i have noticed with other brands....so i rate the axio product....

have been incorporating some double split training on the wknd....for example today;

AM:

Incline BB press 4x 6-10
Decline DB press 4x 8-12
Seated smith shoulder press ( behind neck ) 4x 6-10
Pec deck > pump set
Rear laterals > pump set

PM:

BB curls 4x 8-15
DB hammer curls 2x 6-10
Reverse curls > pump set
French press ( variations ) 4x 6-12

Grip work > pincers

Did not include any back work today as il be entering a week of power training next week so want my back to be up to it.....

Have been training on an upper/lower split twice a week but with one upper double split workout on the weekend..... then back to full body power training on every third week....
so im training 4 days a week and it seems to be working whilst im ON...and only 3 days a week when power training....

Loving the cycle now its hit me.....