Clockin' A Grip

9-21 Chest, High Intensity

Get ready

Incline DB Press
70 x 6, 6

Dip Machine + Mini Band
110 x 7
100 x 8

Pec Deck
110 x 11, 10

Band Tomahawk x mini band for each hand x 25+
Kettlebell Tricep Extensions x 25 x 15+
Hands looped thru 2 minibands x 15+
2 rounds

Medial DB Raise x 20
Barbell Front Raise x 20
DB Cuban Press x 20
2 rounds

Comrade Yuri tells Cohen that her knees come in, her lower back rounds and her chest falls a little at the start of her dead lift. He says her adductors are behind and her body is moving that way to take stress off of them.

He recommends a 2nd squat workout during the week, using a close stance with the feet and knees turned out to bring the adductors up. Almost like a Tom Platz kinda motion. At first she assumes wide stance for the adductors, like the standard North American way, but he corrects her. Yuri’s got a huge deadlift and Platz had huge crotch muscles.

2 Likes

9-23 Traps/Biceps, medium day

Get loose

Chinese Row
145 x 10
155 x 10, 10

Chest Supported T Bar
2.5 plates x 12
3 plates x 10
2.5 plates x 10

Rogue Shrug
80 x 12
100 x 10, 2 count eccentric
90 x 10, 2 count eccentric

Dumbbell Y Raise x 12
Cable Face Pull x 12
2 rounds

Skinny Barbell Curl
85 x 12
105 x 10
95 x 10

Incline DB Curl (25) x 15
Reverse EZ Curl (40) x 15
1 Arm Preacher Machine (10) x 12
3 rounds, lost reps each round

Mid and low traps were feeling it. Great MMC.

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No accessories… granted, he may be keeping his real programming a secret, but still, damn

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Belkin is like the perfect deadlifter. The accessory work is already done. He’s got the right mass for his height, all the little muscles are developed to a level where they contribute and are trained in the “big” lift.

Now he’s a “model athlete” for deadlifts.

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Ahh good point. So who do you think is better? Belkin or Woolam?

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They’re both awesome, it just depends on what you’re into.

Woolam is like a generically blessed super freak. God given talent, like big boobs.

Belkin has built himself into something incredible. The result of hard, smart work, like great legs and butt.

3 Likes

9-25 Quad Legs, Calves. Lightish

Some stretching for periformis/ql and hip flexors.

Leg Extensions + Average Band
4 x 10ish reps

Bulgarian Split Action
3 x 10 reps

Belt Squats
4 x 10 reps

Standing Calf
x 20 strict then try for 20 loose x 3 sets

Donkey Calf
x 25 x 2 sets wide feet
x 20 x 2 sets narrow feet

3 sets of leg raises and 3 sets of psoas marches worked in.

Another great workout. The streak continues! That 20/20 calf stuff came from Darden’s forum. That shit is ruthless! Maybe those HIT dudes aren’t 100% crazy.

2 Likes

9-27 Shoulders/Triceps

Get shoulders moving

Cable Rear Delts
x12 x 3 sets

Dumbbell Front Raise
x12 x 4 sets

Neck Harness Extensions x 20
Rear Delts on Reverse Peck Deck x 15
Seated DB Press x 12
3 rounds

Close Grip Incline Bench
x 8 x 2 good ones

Pushups down to 3 boards -3 count down, 3 count pause, 3 count up x 5 reps
Band Tomahawk x 25
3 pairs

DB Side Raise x 15
Long Rope Pushdown, roll knuckles in x 15
3 pairs

Good tension, good metabolic stress.

I’m awesome at Mass now, I’m hitting 110 kg on the scale pretty regularly. I’m also out of shape from long rests in the gym and doing very little outside cardio/conditioning work.

EMOMs or clusters with big lifts, circuits of body weight moves and sled drags are super effective and I like training that way, so maybe I’ll do some of that stuff.

A cool rugby coach makes his fat rugby players to Complexes (6 moves x 6 reps) followed by the rowing machine or something awful for a minute, then repeated 6 times. That sounds really miserable too.

3 Likes

9-28 Lats, High Weight Low Volume

Get moving

Straight Arm Pulldowns
3 x 11 reps

Chin Ups, Neutral Grip
x 6
x 8
+17 x 6
+22 x 6

1 Arm Rows on Machine
2.5 plates x 7
3 plates x 7

45 Degree Cable Row/Pulldown
130 x 8
150 x 8

Plate Loaded Gripper
130 x 25
155 x 25, 25
130 x 25
Blob Lifts
20 x 3
20 x 3 + 1
20 x 3 + 1 + 1
KB Wrist Extension
25 x 15
35 x 13, 12
3 rounds

Holy shit, weighted chins. Stronger Lats + Stronger Grip = Stronger Pullups? Inconceivable!

I forgot to switch to the metabolic conditioning style. Pullups had me seeing stars, maybe that counts.

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Fixed for you.

110kg is getting up there mate. What’s your fighting weight ?

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That’s an exciting mystery!

A few years ago I was unhappy with how skinny I was around 98kg/215 pounds. I’ve been Cultivating Mass for like 30 months now, so who knows what’s really under there? I’m hoping I managed to gain some muscles and I’d love to be 102/225 with the conditioning and slight shadow abs I had at 215.

9-30 Lower

Standing Leg Curl x 12
Belt Squat with Tom and Yuri Stance x 12
Hip Airplane x 5
Alternating Toe Touch x 5
4 rounds

Front Stance Deadlift Isometric, Pin 2
7 pulls, working up to a real tough 3 count exertion

Seated Leg Curl vs Band x 25
Reverse Hyper x 15
Neck Harness Extension x 15
Leg Raise Off Bench x 15
3 rounds

1 hour. No real resting and no real failures.

LOL Love tha analogy! hahaha.

Seems legit!!

1 Like

10-2 Upper

Get shoulders ready

Band Tomahawk x 25
Chest Supported Shrug/Row for low/mid traps x 20
DB Bench Press (flat, slight decline, slight incline) x 20
3 rounds

Bench Press + Big Chains
Up to 205 x 1

Fat Man Chinup x 12+
Incline Machine x 12+
3 pairs

Rear Delts x 15
Seated DB Press x 10+
3 pairs

Band Pushdowns x 20/Band Overhead Extensions x 20
Alt DB Curl x 15/Incline Hammer Curl x 15
2 pairs

Some abs

I finally got some Triceps. Bench slowed in the middle, so I just kept pushing and thought about squeezing my elbows together. Instead of stalling near lockout it felt like someone was talking the bar from me near the top.

Now I get to work on inclines and overheads to build that mid range.

10- 4 Lower

Get ready

Leg Curl x 12
Clamshell x 8
Hip Airplane x 6
Opposite Toe Touch x 5
3 rounds

Conventional Deadlift Iso
2 “reps” x 2 “sets” x 5 positions

Belt Squat
5 x 5

Glute/Ham Action x 5ish
Ass Blaster x 10
Overhead Pallof, 1/2 Kneel x 10 each side
3 rounds

Probably a 10 degree ROM on the glute/hams.

10-5 Upper

Internal/External Rotations, upper arm parallel to floor x 4
Facepull x 20
Tricep x 20
Dumbbell Press x 20
4 rounds, different angles each round

Bench Press x 3 x 9 sets. three each, narrow, medium, medium widish

Neck Harness Extensions x 12
Chinese Row x 10
3 pairs

2 Board Pushups, 2 count lower, 2 count pause, 2 count up x failure
Kettlebell Tricep Extensions on Decline x 15
3 pairs

Barbell Front Raise x 15
Side DB Raise/Rear DB Raise x 12/12
2 of each was enough

First week down. I’ll take it slightly less easy this week. There was only 1 issue, the days lined up so I was doing benchings on Monday, and so was everyone else. Only 5 guys in the whole gym, all crammed into the same corner. It was stupid. Maybe I wouldn’t have noticed if I was benching the biggest weights and not 145.

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Is the plan to keep gaining and then go hard at the transformation next year ??

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This is actually the beginning of the Losing phase.

“Bodybuilding” work with long rests was making me too tired to do much else outside of the gym. Being heavier with worse cardio was becoming a problem. I put on my gf’s FitBit for a couple days and my heart rate was Disturbingly high.

I’m hoping more moving and less resting will help get me back into shape. Or build up “work capacity” and “conditioning.” It’s finally Autumn so the heat, bugs and prickly undergrowth are diminished and I want to do more stuff outside too.

Theoretically training for strength should help retain some muscle through the process.

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I saw this and wanted to remember to do it.

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