T Nation

Huge in a Hurry Log

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.

  1. 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.

  2. 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.

  3. 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.

  4. 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
*Run/Conditioning: Sunday
*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.

Supplements:
-Pre-Workout: MusclePharm Assault
-Peri-Workout: 2 Scoopr Anaconda
-AM: Alpha Male, Multi
-PM: Alpha Male, ZMA, Fish Oil

Starting Weights/Measurements:
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

3-9 Dec

Week 1 - Get Ready 1/3

Monday: Travelling

Wednesday:
-Underhand Lat Pulldown: 12, 9, 9, 5 @ 120
-DB Standing Shoulder Press: 10, 8, 7, 7, 3 @ 30
-Deadlift: 10, 8, 5, 5, 5, 2 @ 185
-Decline Situp: 12, 12, 13 @ 0

Saturday:
-Cable Standing Low Row: 22/30, 20/35, 8/42.5
-Pushup: 25, 15, 10
-Squat: 12/95, 20/65, 18/65
-Situp: 0…bruised tailbone from snowboarding!

Sunday:
-Conditioning: 10x (10 1p KB swings, 10 short Box Jumps)
-Run: 10:00 jog indoors
*HFT Pushups, 3 sets

Notes: I haven’t felt so sore in my rhomboids/traps for a looong time. That deadlift workout was just what I needed to get back into the gym! Legs sore from those and squats as well. I haven’t had DOMS from anything in such a long time that I’m very interested to see how this all progresses in the coming weeks as I adapt to the programming!

10-16 Dec

Week 2 - Get Ready 2/3

Monday:
-Cable Seated Row: 4, 4, 5, 5, 4, 3 @ 160
-Weighted Dip: 6, 6, 5, 4, 4 @ 45
-DB Split Squat: 5, 5, 5, 5, 5 @ 25s
-GHD Situp: 6, 6, 6, 7 @ 10

Wednesday:
-Underhand Lat Pulldown: 12, 12, 11 @ 120
-DB Standing Shoulder Press: 12, 12, 9, 2 @ 30
-Deadlift: 10, 9, 6, 5, 5 @ 185
-Decline Situp: 12, 12, 11 @ 10

Saturday:
-Cable Standing Low Row: 22, 20, 4 @ 42.5
-Pushup: 25, 20, 5
-Squat: 20, 12, 10, 8 @ 75
-Situp: 60

Sunday: 159 lbs
-Conditioning: 10x (10 1p KB swings, 10 short Box Jumps)
-Strongman: 10x Stair Climb Farmer Walk w/35# DBs
-Run: 10:00 jog indoors

HFT Pushups, 3x20: Tue, Thur, Fri, Sun

Notes: Soreness is down. Big improvements across the board; recovering from pneumonia nicely. Added Strongman work on Sunday. Really missing a heavy pressing movement, but I’m going to hang on and finish “Get Ready.”

17-23 Dec

Week 3 - Get Ready 3/3

Monday:
-Cable Seated Row: 6, 5, 5, 4, 5 @ 160
-Weighted Dip: 6, 6, 6, 4, 3 @ 45
-DB Split Squat: 6, 6, 6, 4, 3 @ 30s
-GHD Situp: 6 @ 10, 6, 6, 7 @ 25

Wednesday:
-Underhand Lat Pulldown: 12, 10, 9, 4 @ 140
-DB Standing Shoulder Press: 12, 8, 8, 7 @ 35
-Deadlift: 12, 10, 9, 4 @ 185
-Decline Situp: 12, 12, 11 @ 25

Thursday: (Extra!)
-Rope Cable Hammer Curl: 9/50, 8/50, 8/42.5, 7/35
*Rev Cable Curl: 4x8@35
*Cable Curl: 4x8@35
#Rope Tri PD (Apart): 12/35, 12/30, 10/30, 10/30
#Rope Tri PD (Together): 12/35, 12/30, 10/30, 10/30
#OH Rope Tri PD: 6/35, 12/30, 10/30, 10/30
#Bar Rev Tri PD: 12/35, 12/30, 10/30, 10/30
#Bar Tri PD: 12/35, 12/30, 10/30, 10/30

Friday:
-(SQ PT First)
-Cable Standing Low Row: 20, 15, 15 @ 50
-Pushup: Skipped, lots in SQ PT
-Squat: 22, 14, 14 @ 75
-Situp: Skipped, lots in SQ PT
-GHD Shuttle: (3x10’s) 6, 4, 4

Sunday: 159 lbs
-Conditioning: 10x (10 1p KB swings, 10 short Box Jumps)
-Strongman: 10x Stair Climb Farmer Walk w/35# DBs
-Run: 10:00 jog indoors

HFT Pushups, 4x20: Tue, Thur, Fri, Sun

Notes: Big improvements all around once again, and an excellent end to my first cycle. I had a lot of steam to blow of Wednesday and Thursday, so I blew away Wed’s workout and did an extra day Thursday just for arms. They ached clear until Sunday but I enjoyed it! I did end-of-cycle measurements and weight on Monday, since Sunday morning wouldn’t be very representative due to a snowboard trip and late night Saturday. I gained 2.5 lbs back over these three weeks, and I made big improvements in my #'s, including bumping up weights on some lifts mid-cycle. I had hoped to gain back a little more weight, but I’m not disappointed with where I’m at.

Can’t wait to start Get Big 1!

End-of-Cycle Weights/Measurements:
Weight: 159 lbs

Bicep: 14 3/8 // 14 1/4
Thigh: 22 3/4 // 22 3/4
Calf: 13 1/8 // 14 1/8
Chest: 38
Waist (Hip Bone): 32 1/2
Waist (Belly Button): 33 1/2

24-30 Dec

Week 4 - “Get Big 1” 1/4

Monday:
-Chinup: 6@35, 5, 4, 5, 4 @ 45
-BB Decline Close Bench: 6, 6, 5, 5, 3 @ 185
-Deadlift: 1@245, 6, 5, 6, 4, 3 @ 225
-Machine 1-Leg Calf Raise: 6, 6, 6, 7 @ 60
-GHD Shuttle (3x5’s): 3, 3 (Hernia Pain!)

Wednesday:
-Cable Seated 1-Arm Neutral Row: 12, 9, 8, 6 @ 70
-DB Standing 1-Arm Shoulder Press: 12, 9, 8, 6 @ 40
-Bulgarian Split Squat: 10, 7, 8, 6, 4 @ 25
-DB Standing 1-Arm Tri Ext: 10, 9, 7, 6, 4 @ 20
-Decline Situp (1): 12, 10, 8, 5 @ 25

Saturday:
-High Pull: 6, 6, 6, 5, 2 @ 115
-DB Inc Bench (2): 6, 6, 6, 4, 3 @ 70
-Front Squat: 6, 6, 6, 7 @ 95
-Hammer Curl: 6, 6, 6, 7 @ 30
-Situps: 60

Sunday: 163.5 lbs
-Conditioning: 10x (10 20# Wallball, 10 135# Deadlift)
-Strongman: 10x Stair Climb Farmer Walk w/35# DBs
-Run: 1.5 Miles @ 11:10 (maybe 10:30, might have done an extra lap)

Notes: First week of Get Big 1. The weighted chinups left me sore in places in my back I haven’t felt in a while…I can’t wait to do them again tomorrow! I really wanted to switch my workouts around and do them today instead of conditioning. The BB close decline bench left me feeling the same about chest work; it was sore in a great way. I was a little disappointed that I only got up to 225 on the deadlifts, but I’ll warm up better and I’m sure I’ll be hitting heavier.

Friday was a bit of a bust because my workout partner got frustrated and peaced out. Also, I don’t really like the feel of high pulls (meaning I don’t feel them at all) and I’ll be switching them out for hang power cleans. I should have warmed up and hit heavier on front squats, but mentally this set/rep scheme makes me want to hit 4x6 instead of maxing at 6 and hitting in the 3-5 range thereafter. I’ll be better mentally prepared next time, and I won’t have a flaky partner to distract me.

Also, I expected my new conditioning workout to be tougher than the old one, but this was WAY tougher than I expected. My right leg was so jello-fied that I had to take a lot of rest on the stair carries not because of my arms or shoulders, but because of my legs!

31 Dec-6 Jan

Week 5 - “Get Big 1” 2/4

Monday:
-Chinup: 5, 4, 3, 3, 3, 2, 3, 2 @ 55
-BB Decline Close Bench: 5, 4, 4, 4, 4, 4 @ 205
-Deadlift: 6, 6, 4, 5, 4 @ 245
-Machine 1-Leg Calf Raise: 6, 6, 6, 7 @ 60
-GHD Shuttle (3x5’s): 4, 4, 4

Wednesday:
-Cable Seated 1-Arm Neutral Row: 11, 10, 9, 6, 4 @ 75
-DB Standing 1-Arm Shoulder Press: 10, 9, 7, 6, 5, 3 @ 45
-Bulgarian Split Squat: 11, 10, 10, 9 @ 25 (plates)
-DB Standing 1-Arm Tri Ext: 11, 10, 8, 6, 4 @ 20
-Decline Situp (1): 13, 13, 10, 4 @ 25
PM:
-Run: Attempted to do a mid-pace run, made it 7 laps before I had to quit due to foot pain. It appears my feet don’t stand up to running after spending all day in boots.

Saturday:
-Hang Power Clean: 3, 2, 2, 2, 2 @ 155 // 5, 3, 3, 3 @ 135
-DB Inc Bench (2): 6, 4, 3 @ 75 // 4, 5, 2 @ 70
-Front Squat: 6, 6, 6, 4, 3 @ 135
-Hammer Curl: 6, 6, 5, 4, 4 @ 35
-Situps: 60

Sunday: 166 lbs
-Conditioning: 10x (10 8# Wallball, 10 135# Deadlift)
-Run: 1.5 Miles @ 12:00 (maybe 11:20, might have done an extra lap)

Notes: Second week of Get Big 1. The weighted chinups didn’t leave me quite as sore this week even though I went heavier. It’s amazing how quickly the body adapts! I hit 245 consistently in the deadlift this week, getting up to where I wanted to be last week. Wednesday was a moderate improvement, but Saturday was the big day for big improvements! I deliberately went heavy on the hang power cleans to get past the trap of always loading 2x45s on the bar and never moving up. The DB inc Bench was a moderate improvement, but I went from 95 to 135 in the front squat, completely blowing away my performance last week! I paid for Saturday’s performance Sunday morning when I woke up with a total-body hit-by-a-train feeling. I can tell the main culprit was the hang power clean; my traps and rhomboids were by far the most sore. abs and legs followed after the beating they got from front squats. As a result, I tailored Sunday down to meet my intent of “active recovery.” I dropped the wall ball weight down to maintain my pace and keep the workout “horsepower” focused instead of “torque” focused. I cut out stair carries altogether, since my traps were already aching.

The run was a little disappointing; my lungs never opened up and corning hurt a lot more than it did last week. I still came in at a decent time, but I felt some foot pain this go-round that I didn’t feel last weekend, and the mid-week run disaster took some wind of out my sails. I’ll be going to my PCM/PT again to see about a profile and possibly wearing running shoes in uniform until I get my new boots in the mail.

Glad to be up to 166. This is pretty much where I left off before my leave/illness. I want to hit 170ish and stay around there for a few months and let my body adjust to that as a new “set point.” I’ll be a little high in BF% at first, but I think if I stay at 170 through February and March I’ll be set to move on to 175 before I leave Korea.

7 Jan-11 Jan

Week 6 - “Get Big 1” 3/4

Monday:
-Chinup: 5, 5, 4, 3, 3, 3, 2 @ 55
-BB Decline Close Bench: 5, 4, 4, 4, 3, 3, 2 @ 215
-Deadlift: 6, 6, 6, 6, 2 @ 255
-Machine 1-Leg Calf Raise: 6, 6, 6, 7 @ 75
-GHD Shuttle (3x5’s): 4, 4 @ 5

Wednesday: (Done on Friday)
-Cable Seated 1-Arm Neutral Row: 11, 7, 8, 6, 5, 3 @ 80
-DB Standing 1-Arm Shoulder Press: 11, 9, 7, 7, 6 @ 45
-Bulgarian Split Squat: 12, 10, 10, 8 @ 25 (plates)
-DB Standing 1-Arm Tri Ext: 12, 12, 10, 6 @ 20
-Decline Situp (1): Skipped to make SQ PT in time

Saturday: (Done on Wednesday)
-Hang Power Clean: 2 @ 155 // 1 @ 135 // 6, 6, 6, 4 @ 95
-DB Inc Bench (2): 6, 6, 5, 5, 3 @ 75
-Front Squat: 5, 3, 4, 3, 3, 3, 2, 2 @ 155
-Hammer Curl: 6, 6, 5, 4, 4 @ 35
-Situps: 60

Notes: Third week of Get Big 1. This week was different because I shuffled Week 3 and 4 around the ORE schedule. I finished Week 3 by Friday, and did workout “A” from week 4 on Saturday. Performance was predictably mixed with less recovery time between workouts and some heavy workouts going back-to-back (though I tried to avoid this somewhat by moving Wednesday to Friday so Saturday’s Week 4 “A” workout wouldn’t suffer too much.) “A” was normal on Monday and performance was increased from the week before; I’m proud of the deadlifts particularly. “B” was alright; it’s not so bad anyway and I had a day off going into it. “C” was mixed, being done on Wednesday two days after “A”. My DB Inc Bench improved, and I maintained 155 across all my front squat sets, but clearly early in the AM is not the time to be doing hang power cleans while tired. Sunday conditioning will be skipped to make room for shoehorning in Week 4 “A” on Saturday and resting on Sunday going into the ORE.

My goal going into the ORE is to eat, sleep, recover, and come out of it ready to hit 4B and 4C hard, then go into the deload week and get refreshed! Clearly I’ve peaked on this cycle in light of circumstance (see next week’s “A” workout performance…), and it’s time to alter my vector a bit and press forward.

12 Jan-20 Jan

Week 7 - “Get Big 1” 4/4

Monday: (Done on previous Saturday)
-Chinup: 6, 5, 4, 4, 3, 3 @ 55
-BB Decline Close Bench: 5, 3 @ 215 // 3 @ 205 // 6, 4, 3 @ 185
-Deadlift: 1 @ 205 // 6, 6, 6, 6 @ 135
-Machine 1-Leg Calf Raise: 6, 6, 6, 7 @ 90
-GHD Shuttle (3x5’s): Skipped

Wednesday: (Done on Saturday)
-Cable Seated 1-Arm Neutral Row: 11 @ 75 // 10 @ 70 // 10 @ 60 // 9 @ 55
-DB Standing 1-Arm Shoulder Press: 12, 8 @ 40 // 8 @ 35 // 12 @ 30
-Bulgarian Split Squat: 12, 11, 10, 9 @ 25 (plates)
-DB Standing 1-Arm Tri Ext: 12, 11, 10, 6, 3 @ 20
-Decline Situp (1): 15, 10, 8 7 @ 25

Saturday: (Done on Sunday)
-Hang Power Clean: 6, 6, 6, 7 @ 115
-DB Inc Bench (2): 6, 6, 6, 5, 2 @ 70
-Front Squat: 6, 6, 6, 7 @ 115
-Hammer Curl: 6, 6, 5, 3 @ 35 // 5 @ 30
-Situps: 60

Notes: Fourth week of Get Big 1. This week, like week 3, was different because I shuffled Week 3 and 4 around the ORE schedule.

The biggest observation hit me on “Monday” when I realized my workout was taking about 90 minutes. I wasn’t going to failure, but I was going to the brink of it and taking ~ 3 minute rest periods. My ego got the better of me and I was straying into “torque” territory when I should be staying in HP territory. This, combined with the schedule shifting/ORE really hurt my performance at the end of this cycle.

Dropping weights and hitting the RX’d rest periods on “Saturday” felt great…the workout was challenging, well-paced, and refreshing rather than a 90 minute beat-down. I bought a gym watch and plan to be more diligent about rest periods. Also, I will “max” a given workout’s reps twice before increasing weight in the next cycle.

Because of the time, and my goals, I’ll be altering the workout slightly to do chest and shoulders each day. The ‘extra’ time will come from taking the correct rest periods and not overdoing weights across the board like I have been doing.

Getting back on day shift after this ORE has left me feeling hungover for about 48 hours now. I would get in bed at 8-10 PM, then be awake at 4, try to start my day, fall back asleep for a “nap” at 8 AM, then be awake again at 1 PM. I’m so glad I have Monday off, because I’ll need it to get back into anything resembling a normal sleep schedule. Waking up with giddy energy and tingling in my legs and feet is so awful.

I’ll save measurements for the end of the taper weeks.