In my last few blogs I mentioned some points I think warrant
more attention; the first was my total lack of motivation to discredit any more
bro-science. I stand by that statement and to be really honest I am starting to
wonder what separates me from Erick Kanevsky, apart from the obvious exception
of my 207.5 Squat and 255 Deadlift. The next issue that was exposed at the
Creamfields Curl-Station is my body weight; as I type this, I’m sitting around
85kg maybe 86 if Violetta Varga appears in my facestalk news feed.
 |
| Violetta Varga |
 |
| Zombie Apocalypse is coming |
Now; as far as I am concerned there are only three goals to
come from training; Bigger, Faster, Stronger. If you’re a marathon runner you
should remove the first component of that. If you’re worried girls don’t like
guys that are ‘too big’ then maybe you should remove yourself from life, if you’re
trying to ‘tone and shred’ please submit to the zombie apocalypse.
Traditionally I have never followed a ‘program’ I think that
notion is stupid for a variety of reasons; for starters, chances are if you’re
on a program it was either written by some skinny bitch PT or you have stolen
it off a website, authored by some random who has no idea what your leverages
are, or your weak points and what you’re currently trying to achieve. Typically;
I have trained in 4 week cycles loosely based around the Westside Barbell
systems, and I need to emphases that word ‘loosely’. That has allowed me to
address weak points as they show, develop a system that works for MY body while
having the freedom to noodle with bits as needed.
Now; after months of lurking Chestbrah and Jail Bair Warrior
I have decided for my next phase of training I want to specifically aim on
getting huge for Stereosonic. So, I have developed my own program I have called
“Ben-Eiko-5-3-1” (clearly a hybrid of Sheiko and Wendlers 5-3-1). This has come
about for a number of reasons; the first is a number of my Power Lifting
friends have put in some solid numbers using Sheiko. Furthermore; I have been
prescribing the Wendler 5-3-1 to my clients. So I’ll just take the best bits
from each.
 |
| Cami followed Sheiko & went 127.5 57.5 152.5 at Nats |
My program is set around a 4 week cycle with 4 main lifts,
some accessory lifts and then supplemental’s are free to rotate week-to-week. These
are as follows: Squat, Deadlift, Bench and Overhead Press. The accessories are;
Rows, Core, GHR’s and the supplemental is conditioning in the way of sled drags
or sprints.
Weeks 1-3:
Day 1:
-
Squats (and variations such as SSB or Good
Mornings)
o
5 Sets of 5
§
1 Set of 3 (based on 5RM)
§
1 Single (based on 5RM)
-
GHR’s, Core, and Sled Drags
Day 2:
-
Heavy Dumbbell and Overhead Press day
o
Barbell Over head press
o
5 Sets of 5
§
1 Set of 3 (based on 5RM)
§
1 Single (based on 5RM)
o
5 sets of 5 Presses and *Rows, followed by
Triceps for reps
Day 3:
-
Deadlifts
o
5 Sets of 5
§
1 Set of 3 (based on 5RM)
§
1 Single (based on 5RM)
-
Kettle Bells, GHR’s
Day 4:
-
Bench
o
5 Sets of 5
§
1 Set of 3 (based on 5RM)
§
1 Single (based on 5RM)
-
Rows 5X5
-
Core, Triceps, Facepulls and chins
Week 4 will be the same lifts but all weights will be at 75%
of their previous effort, this is to allow a deload phase and increase speed
and force rate production.
I should add at this point; these are all still loose
numbers; like I said above I do not want to be stuck in a ridged structure that
does not allow for the good, bad and ugly moments in training.
*Note; Rows is something I need to work on; While the idea
of maxing out is a bit retarded, I intend on noodling around with row variations
and weights.
 |
| If 'Clean Bulking' is real what the fuck is this? |
Let me make something clear from the very outset; human
performance is NOT “75% diet, 25% training” You can NOT out diet a shit
training program. Eat as many egg whites and drink as much Muscle-Techno
Nitro-Roid’s as you like, your appearance is the product of your performance. So,
since this is a ‘bulking cycle’ I need to address everyone’s burning questions:
Nutrition and supplements. First; you the reader need to understand the concept
of calorie balance; this can be expressed in three ways; Negative, Neutral and
Positive based against your daily expenditure. To further develop this
understanding all you need to know is eating in a positive balance WILL result
in weight gain, I am not saying muscle gain, I am saying WEIGHT gain. Muscle
gain comes from smashing the fuck out of yourself in training. It is here we
can see the notion of ‘Clean Bulking’ is just plain fucking retarded. As such;
I have one aim; eat as many Macronutrient calories as possible; this will
include oats for breakfast, Subway for lunch made from the delicate hands of
Scarlett the Hot Subway Girl, Steak, Eggs, Bacon and most of all Yiros. My
Micronutrients will come from Broccoli, Avocado and other random vegetables and
since I am in positive balance I don’t feel the need to seek out omega fats.
There is however, a few blacklisted foods, I am not a fan of consuming massive
amounts of calories in low density fats (bad fats), these calories are
typically low in micronutrients and seldom have any benefit to the human body. Such
examples are not hard to find; anything deep fried. On the issue of
supplements, with a positive calorie balance in Macronutrients (Carbs &
Protiens) why would I even consider consuming supplements?
Don't Bulk "Too Fast" according to Erick Kanevsky
Realistically over the next few months I only expect around
of kilo of muscle gain, while I am sure ill pack on some fat cells. But, that
is no stress at all since I know from past experience when I need to get my fat
scores down, I can do so quickly and easily. All I really care about is moving
myself further in the direction of bigger, faster and stronger. Now; who has cheap early bird industry only tickets to Steroid-Sonic?
No comments:
Post a Comment