- Joined
- Jan 15, 2012
- Messages
- 2,578
Went from 184 to 236 and was smashing near Ronnie-level poundages just weeks out from the contest
Hes a freak and the transformation was insane. But i understand the 8th. That SHW lineup was freaking STACKED.
Did you see that white dude w the INSANE quads...? Withers- Overall and heavy winner... Absolutley crazy quad/ham development. His upper body is damn good but your eyes are drawn to his quad sweep. Some of the craziest legs I've ever seen. Ramy esque but he was conditioned and pretty damn sharp.
In hindsight, I just wish I hadn't added in AIs the last month of prep. I think that blew everything.
They caused me to flatten out a bit quicker than I had earlier in our prep and really fucked with my head.wait...how?
Thanks guys, I appreciate the kind words. Won't lie, I was really bummed for a few days, but I'm feeling better now. I do believe I should've placed higher (not top 2 of course) and even the judge I contacted for feedback said the same. I'm committed to the Pioneer Open next September for powerlifting but will try to improve my bodybuilding weaknesses in the meantime and might take another shot at Nationals next year. Would really love to transfer all this new size to a commensurate amount of strength... that would give me a 2300+ total at 275.
In hindsight, I just wish I hadn't added in AIs the last month of prep. I think that blew everything.
They caused me to flatten out a bit quicker than I had earlier in our prep and really fucked with my head.
Oh man, I wouldn't recommend doing what I did. I did it so that I didn't go insane with strict BB work. But here's the split:Which program of yours most closely resembles the training you did for that transformation?
I have unfuck your program and think big book
Oh man, I wouldn't recommend doing what I did. I did it so that I didn't go insane with strict BB work. But here's the split:
Day 1 AM (Push)
Main bench movement
-- Work up to a top set of 1-3 reps + 1 backdown set of 1-4
Secondary bench movement
-- Work up in sets of 3-5 reps to a top set of 3-5
Accessory bench movement
-- 2 myo-rep sets
PM
Arms -- do whatever to get a pump
Day 2 (Pull)
Superset 50 reps banded chins with 50 reps face pulls
Incline pulldown
-- 3x12-15
Main deadlift movement
-- Work up to a top set of 1-3 reps + 1 backdown set of 1-4
Heavy row movement
-- 2 myo-rep sets
Day 3
Same as day 1, except different variations, and PM was shoulder pump
Day 4 (Legs)
Main squat movement
-- Work up to a top set of 1-3 reps + 1 backdown set of 1-4
Superset 60 seconds straight leg extensions with 20 reps reverse band leg press for 3 rounds
Day 5
Same as day 1, except different varaitions
Day 6 (Posterior chain)
Secondary squat movement
-- Work up to a top set of 1-3 reps + 1 backdown set of 1-4
Secondary deadlift movement
-- Work up in sets of 3-5 reps to a top set of 3-5
Fucking awesome 7 months progress