So this will be my third T-Nation Log. My first log lasted quite a while and was full of 4-week programs, 8-week programs, and my own experiments. My second log was my Indigo log and I just didn’t stick with the program.
I’m starting this log because I’ve decided to follow Chad Waterbury’s “Huge in a Hurry” program and I’d like to track my progress. One of the main reasons I’m logging it online is because it’s such a long program that I think it’s worth recording my progress and evaluating it’s effectiveness.
Four things drew me to the program.
Focus on full-body workouts. Looking back at previous logs, I’ve realized my biggest gains have come from heavy full-body workouts. I’m certain that part of the reason my legs have grown much more than my upper body is a long period where I did 6-12 singles/doubles on squat/deadlift 3x per week, which happens to fit right in with CW’s protocols. I’ve done high-frequency upper body work, but not down in the 2-4 rep range, due to a lack of a training partner and a strong desire not to squish my face. I’m thinking what’s good for the goose will be good for the gander though, and I’m going to start working on the upper body in the same way.
3-day a week lifting. My job used to support a 6-day a week schedule very well, but then I switched up to a 4-day a week + one squadron PT day. At the same time, I moved from full-body to split workouts, so I annihilated each body part once a week and had no time for conditioning. The M/W/Sat workouts (SQ PT is Friday) leave Sunday for conditioning, running, and variety, which I think will help keep things fresh.
The length of programming available and the variety in movements. I know variety is good, but I tend to apply that knowledge by cramming every variation of a lift into every week. It feels weird to do a 4-week cycle without a back squat or regular deadlift, so I never get away from the staples and mix it up. I admit part of this is how I treat each training program I write as if I’ll be doing the same thing for eternity, and I’m not willing to write off squats/deads for eternity! So in this case, the duration of the programming and the variety go hand in hand.
Maybe the most important: the neurological explanation of why the reps are done the way they are. I had never seen anything like the chart explaining that the large muscle fibers only get recruited after all the little ones, and that not lifting heavy wouldn’t recruit them at all. I had always assumed the big ones fired first and the little ones just kept everything balanced, like a rider controlling the output of all a horse’s muscles with just the muscles of his wrist. Going heavy, going fast, and resting when form breaks down makes sense in a way it never did before. Hand-in-hand with this is the total reps goal, rather than set/rep scheme, which I like. I tend to use a weight in set one that I know I’ll be able to use in set five, which I know is selling myself short up front. Knowing it’s “ok” to do 10, 8, 5, 5, 2 or whatever is nice. In a way it’s a lot like density/volume training, and attempting to work down to fewer sets throughout the mini-cycle will be a good challenge.
Now that I’ve outlined my reasons for doing this, I’ll lay down the parameters.
*Lift: Monday, Wednesday, Saturday (High Frequency Pushups done according to “Button Popping Pecs in Just 8 Weeks”…gotta get ready for the PT Test!)
*SQ PT: Friday
*Bikram Yoga: Probably M-F…going with a friend. It’s a little challenging, but it’s really more recovery than exertion. I don’t think this is overdoing it.
-Pre-Workout: MusclePharm Assault
-Peri-Workout: 2 Scoopr Anaconda
-AM: Alpha Male, Multi
-PM: Alpha Male, ZMA, Fish Oil
Weight: 156.5 Lbs (Lost 10-15 lbs due to illness a few weeks ago, so this will come back up quickly at first…I hope!)
Bicep: 14 3/8 // 14 1/8
Thigh: 22 3/4 // 22 3/4
Calf: 13 1/4 // 14 1/8
Chest: 38 1/4
Waist (Hip Bone): 32 7/8
Waist (Belly Button): 33 1/4