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Locked[1ManRiot] OPERATION ZYZZ

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1ManRiot
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2011/03/29 21:53:41 (permalink)
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[1ManRiot] OPERATION ZYZZ

1ManRiot: Journal Mk4
Hypertrophy, performance, conditioning, strength, power, speed, athletism 
 
Introduction
I've enjoyed keeping a journal for the recent Shape Up competition so I'm going to keep it up by starting afresh in here.
I've really taken to training again this year and spent a lot of time reading articles about training which has inspired my new approach.  Periodization is my new thing; setting more specific short-term goals and working in 'blocks' to achieve them.  I also want to keep track of such things as weight, bodyfat, personal bests and performance indicators more statistically so I have real data to work with and monitor progress.
 
So without further ado, lets get down to business.
 
Stats
Best lifts to date:
Overhead = 100kg
Deadlift = 225kg
Bench = 5x 140kg
Squat = 6x 140kg
 
Those were at 92-96kg bodyweight.  Currently sitting much lighter at between 83kg-85kg and PBs are almost the same now after some catching up and time off etc.  My bench has dropped a fair bit though, mostly because I rarely bench.
 
Objectives
I train for various reasons:
- aesthetics
- function
- longevity
- performance
- strength [functional and brute force]
 
I want to look "good" but I also want to be able to maximise my physical capabilities.  I wish I was a profressional athlete so I could focus all my energy into it, but ultimately I train for myself.
 
Secondary to all this, I'd also love to have a go at some form of fashion, fitness or underwear modelling before I get to old, but I'd like to improve my physique a little more before actively pursuing it.
 
Bodybuilding in it's true sense doesn't really appeal to me.  I've not ruled it out but I think it is something I will turn my hand to in a few years when performance starts to dissipate with age!
 
I also plan to lpay ice hockey again when I move to Bedford in June; it has taken a back seat in the last 12 months with injury, redundancy and relocation!
 
Approach
I've tried different approaches over the years but my training methods lie firmly in dual-factor training; full-body routines, high intensity, with define 'loading' and 'deloading' phases, performed little and often rather than for long periods on bodypart splits. 

So on that note...... on with the show!

 
post edited by 1ManRiot - 2011/06/14 21:10:05

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    1ManRiot
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/29 21:53:50 (permalink)
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    Back (two of the same photo on the right, slightly different shadows)

     
    Front:

     
    Legs:

     
    Side profile:

     
    Posedown:

    Attempt to show some vascularity [the rash all over my chest is from shaving it from the photos!!  And yes, those are hickys on my neck, very embarrassing, a lairy one-night-stand a couple of days before the pics:

     

    Bonus side pic:
     
      
     http://www.muscletalk.co.uk/Another-SUC-bites-the-dust-See-photos-on-page-15-m4263463-p15.aspx
    post edited by 1ManRiot - 2011/04/21 13:22:47

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    1ManRiot
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/29 21:54:06 (permalink)
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    290311 [Day 1]
    So here on marks the beginning of a 5 week hypertrophy and conditioning phase.  Below is the routine I've put together for myself for the next 3 weeks.  As you can see, it is relatively simple with only a few exercises but I much prefer this way, going to the gym more frequently and training to high intensity.
     
    Session 1
    Powercleans & Jerks 5 x 5
    Sumo Squats 4 x 8
    Farmers walks 3x failure 


    Session 2
    Back squats 5 x 5
    Bench press 3 x 8
    Rows 5 x 5
    10 minute complex conditioning circuit
     
    Session 3
    Push Press 3 x 8
    Deadlifts 10, 8, 6, 4, 2
    Decline Leg Press 3 x 8 
     
    Session 4
    Weighted Chins 4 x 8
    Weighted Dips 3 x 10
    BB Lunges 3 x 8
    10 minute complex conditioning circuit
     
    Session 5 [bonus/optional day] 
    Arms, abs, calves; basically whatever I fancy and don't feel like I've done in the week.  Also left open for calisthenics, circuits, sprinting, tabata, complexes or any other form of cardio/conditioning.

     
    Following on from this, week 4 will be a 'max' week looking like this:

    Session 1
    Push-press max [Approx 8 working sets up to 1RM]
    Session 2
    Squats max [Approx 8 working sets up to 1RM]
    Session 3
    Bench press max [Approx 8 working sets up to 1RM]
    Session 4
    Rows [cable or barbell] max [Approx 8 working sets up to 1RM]
    
    The purpose of this session is two-fold; to shock the living bejesus out of my body, and to record personal bests for the sake of monitoring progression.
    
    Following on from this week will be a week of 'unloading'; I've not quite decided how I plan to do this, but most likely a version of the above but at 60% of max.
    
    After that is done, I will re-address, possibly a 4-6 weeks strength programme.
    post edited by 1ManRiot - 2011/03/29 22:17:17

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    GHO
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/29 21:56:30 (permalink)
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    Ah nice one mate, will be interesting to see where you go from the SUC
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    ALHADO
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/29 22:03:04 (permalink)
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    Nice one , will be watching!
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    littlemike69
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 00:25:10 (permalink)
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    cracking info there, i've tried to pick on something u may have missed out but cant find anything! lol
     
    on a serious note, it all looks very in depth and laid out really well mate, what sort of diet will you follow? will it change with your different changes in programmes too? or is the diet pretty much generic across the board for the lot?
     
    good luck with it all anywhooo
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    1ManRiot
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 11:14:20 (permalink)
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    300311 [Day 2] 
    Hey littlemike69, you're the same age as me I think (27)?
     
    Regards diet, short-term goals will determine amount of carbs really, I'm generally maintenance or slightly above maintenance all the time so if trying to cut up I will reduce them per meal.  I've not done an 'all out bulk' for ages now.  Right now I'm looking to add mass.
     
    Tonight I'm planning to do my session 1:
    Powercleans & Jerks 5 x 5
    Sumo Squats 4 x 8
    Farmers walks 3x failure 

    Decline weighted twisting situps 3x failure
     
    Slightly stiff legs from yesterday's leg session [I tried out a bodybuilding style routine yesterday- not for me!].  Hoping my training partner will take it upon himself to go for a more BB orientated routine as a) this would suit his goals better and b) I want to go back to training on my own again!

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    1ManRiot
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 11:18:24 (permalink)
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    I should add that recently I've been doing a 50-60 minute postprandial walk back from work which is mainly to be on my own for a bit and partly in a bit to keep trim.

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    savin
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 13:00:05 (permalink)
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    good luck with this mate will be definitely be popping in, you've got a similar type of approach to the one i'm taking by the looks of it. what sort of complexes are you doing - are you following set ones or making things up to compliment your training that day?
     
     
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    theITman
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 13:01:59 (permalink)
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    Nice plan mate, everything functional. Looks great!
     
    Good luck!
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    Big D
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 15:31:36 (permalink)
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    Good work, whats your current stats?
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    littlemike69
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 16:10:42 (permalink)
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    1ManRiot

    300311 [Day 2] 
    Hey littlemike69, you're the same age as me I think (27)?

    Regards diet, short-term goals will determine amount of carbs really, I'm generally maintenance or slightly above maintenance all the time so if trying to cut up I will reduce them per meal.  I've not done an 'all out bulk' for ages now.  Right now I'm looking to add mass.
     
    Tonight I'm planning to do my session 1:
    Powercleans & Jerks 5 x 5
    Sumo Squats 4 x 8
    Farmers walks 3x failure 

    Decline weighted twisting situps 3x failure

    Slightly stiff legs from yesterday's leg session [I tried out a bodybuilding style routine yesterday- not for me!].  Hoping my training partner will take it upon himself to go for a more BB orientated routine as a) this would suit his goals better and b) I want to go back to training on my own again!

    yeah same age mate, although 28 in next few days still get asked for proof of age everytime im out tho :/
     
    i'm trying to add mass too, diet is awful, and complete beginner to sorting it out, so scouring the net to look and ask how to sort it, i'm a anightmare with food, i've got a decent routine planned for training, compound exercises over a 3 day split at 5x5's, good luck to u both!
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    walkie
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 18:08:21 (permalink)
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    Incredible physique mate, think you've got great potential and could easily achieve your fitness modelling goal with focus and hard work.
     
    I like your thoughts on having a functional physique as well, this is exactly what I am after. Aesthetics first - always from now on, but I want to be fast, powerful and explosive.
     
    Will be watching and if you're ever in the Fylde Coast give us a shout
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    JKING
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 18:30:27 (permalink)
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    Hey 1MR good luck with this, will be keeping a watch on how you get on.
    What is the conditiong circuit going to involve?
     
    Cheers
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    JimRat
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/30 21:19:02 (permalink)
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    Sounds like a good plan, will be following this! Is it all based on t-nation articles you've been reading? I'm kind of after similar goals, not really into BBing, but want to be strong and fit. 
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    1ManRiot
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/31 10:47:06 (permalink)
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    savin
    good luck with this mate will be definitely be popping in, you've got a similar type of approach to the one i'm taking by the looks of it. what sort of complexes are you doing - are you following set ones or making things up to compliment your training that day?

    Hi mate, thanks for dropping in.  I normally do set complexes, Cosgrove Evil 8 being my favourite and i do a 'shortened' version of it every now and then.  Open to ideas really, it's something on my 'to-do' list to research and develop a bit more.  You keeping a training log?

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    1ManRiot
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/31 10:49:56 (permalink)
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    Big D
    Good work, whats your current stats?

    Weighing in at ~84kg at the moment, bodyfat I'd guess at 11% maybe?  6' tall.
     
    I was 94-95kg 12-18 months ago, but carrying more lumber.

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    1ManRiot
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/31 10:51:58 (permalink)
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    walkie

    Incredible physique mate, think you've got great potential and could easily achieve your fitness modelling goal with focus and hard work.

    I like your thoughts on having a functional physique as well, this is exactly what I am after. Aesthetics first - always from now on, but I want to be fast, powerful and explosive.

    Will be watching and if you're ever in the Fylde Coast give us a shout

    Cheers mate- will focus the next couple of months adding a little more mass and then leaning out further in time for summer and then give the MH comp a go and fire off some photos to Fit Body Promotions and the like!

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    1ManRiot
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/31 10:58:07 (permalink)
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    MMA4life
    Hey 1MR good luck with this, will be keeping a watch on how you get on.
    What is the conditiong circuit going to involve?

    Cheers

    Every fortnight we do a calisthenics session as part of our 'curriculum' which is like a military circuit with a bit of running really.  Then I'll be doing complexes, sprints and occasional 2.4km run.  Hopefully return to hockey in June and do some on-ice stuff too.

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    Clubber Lang
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    Re:[1ManRiot] -- Journal Mk4: Periodization Hyperconditioning -- 2011/03/31 10:59:42 (permalink)
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    looking great in those 1st pictures, absolutely massive difference, should be well pleased with yourself.
     
    pls wear some different pants next time tho lol
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