T Nation

Burien Top Team's Transformation 2019



That must be a skill you have to practice several times a week, when you reach a certain level to maintain.
But nice lifting, have you changed goals to a bit more hypertrophy oriented program?
If you did, then the weight doesn’t really matter that much, it’s more about reaching muscle failure on the final set.


You’re definitely right that frequency is key, as with all skills. It’s tough to make it to the academy more than twice a week. So I’ve really got to focus on what I want to work on every visit - sometimes easier to do than other times.

And yes, w/re2 goals - at least for the short term. I think I was drifting toward adding some hypertrophy work for a little while. I started the year with the 5/3/1 Rest Pause Challenge - which probably whetted my appetite for more of that kind of training. Right now, I’m thinking that spending a few months a year working on body composition might be a good approach, so I’m taking mid-February through mid-May to do CT’s 12 week Superhero Muscle Program. It also syncs with my efforts in the T-ransformation Challenge this year.


MEMO to FILE: Possibility for a future Hypertrophy Spring (2020?) … Woof!


BW 155.6
waist: 33 1/2"
BF (Navy calc): 18%
Macros: 1330 => P91 C82 F51

Rest and Grow Day

Home treadmill assembly today. More worn out from yesterday’s jiujitsu + weight training day than I thought, so starting the final week of Phase 1 on Monday rather than today.

Not a fan of this daylight savings time. Take that hour on a Friday, not a Sunday!


20 Pounds of SuperHero Muscle - Thibaudeau Template (Mostly)
Phase 1 of 3 / Week 4 of 12
Rest periods dropped from 45 seconds to 30 seconds

BW: 155.4
waist: 33 1/2"
BF est (Navy calc): 18%
Macros: 1775 => P158 C111 F58

Warmup: ten minutes walking on treadmill

Shoulders conjugate / Traps heavy
[warmup sets/reps not included]

Seated DB Presses
35 x 8 x 4

Upright DB Rows / Seated Incline Lateral Raises Compound Superset
30 x 12 / 15 x 12
30 x 12 / 15 x 10
30 x 10 / 15 x 10

Arnold Presses
20 x 10 x 2
20 x 8

Lateral Raises 100 Rep Set
5 x 25 x 4

BB Power Shrug
145 x 5 x 5

Hanging Knee Raises
BW x 15 x 3

Couldn’t get at the station for the kneeling cable crunches. Will add them to my Wednesday workout.



Something to consider for the summer after the current upper body focused program is done in late May …


BW: 156.4
Waist: 33 3/4"
BF est (Navy calc): 18%
Macros: 1376 => P130 C62 F70

Jiu-Jitsu & Cardio Day

20 minutes Specific/Shark Tank training
45 minutes LSD cardio on treadmill after class



This would be a good addition to Phase 1 of CT’s Superhero Muscle program. Probably better replacing the barbell shrugs on Day 3 rather than the power shrugs on Day 1 …


BW: 154.4
Waist: 33 1/2"
BF est (Navy calc): 18%
Macros: 1869 => P159 C90 F67

Weight starting to come off nicely courtesy of better attention to diet (thanks MyFitnessPal!) and a little extra cardio after jiu-jitsu training Tuesday and Thursday evenings. As soon as I get that treadmill up and running (installed something backward first time around), that will likely shift to morning cardio. But I like what it’s bringing to the fat loss game.

Macros a little high today. But if any day gets extra calories, it should probably be leg day.

Warmup: ten minutes incline treadmill walk

Legs / Arms
[Warmup sets/reps not shown / 30 seconds rest btw work sets]

Back Squats / RDLs Compound Superset
150 x 15 / 130 x 12
150 x 12 / 130 x 10
150 x 8 / 130 x 8
150 x 20 / 130 x 15

Brutal as I’m closing in on bodyweight squats. But not quite as hard as last week. RDLs felt easier (better form and more appropriate equipment).

Barbell Curls / Close Grip Decline Presses Compound Superset
75 x 6 x 3 / 130 x 8 x 3

Preacher Curls / Decline DB Tricep Extensions Compound Superset
bar+30 x 12 / 25 x 12
bar+30 x 12 / 25 x 12
bar+30 x 10 / 25 x 10

Hammer Curls / Cable Tricep Extensions Compound Superset
30 x 15 / 100 x 15
30 x 12 / 110 x 15
30 x 12 / 120 x 12


BW: 153.6
waist: 33 1/2"
BF est (Navy calc): 17%
Macros: 1533 => P124 C105 F77

Jiu-Jitsu & Cardio Day

BJJ: 45 minutes in-class drilling; 28 minutes specific & Live Training
Cardio: 32.5 min / 250 cal / 7.7 c per m

Some good training this week at the academy. My jiu-jitsu game is slowly coming out of its winter hibernation. And combined with the post-training cardio, I’m enjoying the downward movement on the scale, as well.

Traps conjugate / Shoulders heavy tomorrow. Another jiu-jitsu session on Saturday followed by the final workout of Phase 1 of CT’s Superhero Muscle Program. Two Phases and eight more weeks to go after that.


Good to hear about the jiu jitsu getting better.
And some good workouts as well. How to you like the superhero program so far.


Thanks. I’ve decided to really push the jiu-jitsu training during the months - mostly March through August - when my travel schedule is at its mildest. I’m on track for ten sessions this month. I was able to pull that frequency in January. But September through December were pretty barren (averaged 3.5/month).

I’ve never done a dedicated hypertrophy program before, and I’m enjoying it quite a bit. I’m doing a lot of dumbbell work, which I think is helping me with a few weaknesses (biceps, rear delts). And I can definitely see some body comp improvement (mostly biceps, but shoulders and upper back coming along).

I’m very curious as to what my PRESS and BENCH will feel like when I switch back to strength training later in the year. Definitely looking for a bodyweight (150) PRESS and a two-plate 3RM on the BENCH by the end of 2019.


That is some great goals right there.


BW: 153.2
waist: 33 1/2"
BF est (Navy calc): 17%
Macros: 2172 => P131 C163 F66

Warmup: ten minutes incline walking on treadmill

Traps conjugate / Shoulders heavy
[warmup sets/reps not shown]

Barbell Shrugs (5 sec iso hold at top)
105 x 8 x 2
105 x 6 x 2

Haney Shrugs (Smith Machine) / Upright DB Rows Compound Superset
60 x 12 / 35 x 10
60 x 12 / 35 x 10
60 x 10 / 35 x 10

Behind the Neck Presses (Smith Machine)
20 x 10
20 x 8 x 2

Front Plate Raise
25 x 25 x 4

Military Press
80 x 5 x 5

Skipped abs work since I’ve been hitting abs pretty hard with jiu-jitsu training. I’ve also developed a slight twinge that I want to be mindful of.

Last workout of Phase 1 tomorrow after jiu-jitsu training. Celebrating prematurely with a few bites of my favorite meal - post workout or no.


BW: 153.2
waist: 33 1/2"
BF (est (Navy calc): 17%
Macros: 1898 => P135 C119 F79
Weekly Net Calories: 11046 (1578/day)

Jiu-Jitsu and Weight Training Day

Tutored/Trained with white belts in first class. Three six-minute rounds of Live Training in the second class.

Chest / Back
[warmup sets/reps not shown]

Incline Bench / Bent Over BB Row
135 x 8 x 3 / 115 x 8 x 3

Flat DB Press / Lat Pulldown
45 x 12 / 110 x 12
45 x 12 / 110 x 12
45 x 12 / 110 x 10

Decline Bench / Seated Row
115 x 12 / 130 x 15
115 x 12 / 130 x 15
115 x 10 / 130 x 15

Skipped abs since I was coming straight from jiu-jitsu (no lack for ab work there). I’m still feeling a little twinge in one area, so I’m taking it slow in any event.

That’s a wrap for Phase 1 of CT’s Superhero Muscle Program. Taking Sunday off then back at it on Monday with Phase 2 (focus on upper chest and biceps).
Two goals for Phase 2: More protein and more sleep. Everything else is going well.

BW: 154.8

Macros: 2167 =>P160 C73 F113

Rest and Grow Day