Madman's Road to Glory: IMPC 2007 - Page 2

**madman911** · 04-13-2007, 07:37 PM

Quote:

Originally Posted by spaceclown

Did you give up already :p

Nope, I've just been crazy busy and I did miss a couple of workouts this week. I hit the gym on Monday for upperbody, but didn't get around to logging it. I missed my other workouts due to school and work obligations, but I hit upperbody again today with a vengence... and I'll hit legs tomorrow. I'm back on track as of today. I'll log the workout later this evening.

I hit a size milestone today that I'm very psyched about. I noticed my arms were looking pretty bad ass in the gym this morning so I just measured them and they're a solid 15.5"... that's the biggest they've ever been at this bodyweight by far. I'm presently sitting at 168 lbs. Last year at this time, I was 190 and over 20% body fat, and my arms were 15.75". It's taken some time, but I have the whole lean mass building thing nailed... I feel primed to explode over the next few months.

**madman911** · 04-13-2007, 10:35 PM

Upper Body 4-13-07

Incline db bench press: 70 x5, x5, x5, x5, 75 x5

Last week I couldn't finish my 5x5 with the 70s and this week I made the 75s my bitch for the final set of 5. The strength boost from the NHA + JW + BAM is already kicking in. I'm also craving carbs like a fiend, which means the JW is kicking in. Time to get hyooge.

Hammer isolateral bench press: 167 x5, 177 x5

Last week I only did 157 on these. One thing I'm a real stickler for is making sure the ROM is as full as possible. On these hammer bench presses, I let the weights hit the rests before I push it back up. No half or three-quarter reps allowed. And on my db bench, the weight comes down and touches my outer pec at the bottom.

Pulldown extravaganza:

Wide-grip: 110 x10
Reverse grip: 110 x10
Medium grip: 110 x 10
Reverse grip: 110 x10
Close grip with v-handle: 110 x10

Standing barbell military: 70 x10, 80 x10, 80 x10

My range of motion on these is to allow the bar to touch my upper chest before it goes back up

BB curl: 55 x10, 60 x10, 60 x8, drop, 55 to failure, drop, 45 to failure

I have backed the weight off a bit on my bb curls because I was starting to cheat my ROM a little bit. On curls, I let the weight go down to a dead hang; my arms go completely straight at the bottom before I curl the weight back up. Doing 2/3 ROM on curls is a virtual epidemic. Keeping a bend in the arms at the bottom of a curl is totally cheating because it gives you the leverage to recruit your shoulders in getting the weight back up and you lose the eccentric stretch that causes most of the muscle fiber stimulation.

Alternating db hammer curls: 15 x10 (each side), 15 x11 (each side)

Overhead cable extension: 80 x10, x10, x10

On these, I focus on keeping the elbows anchored by the side of my head and I let the weight pull my arms as far back as it can without allowing my elbows to move. This ensures a full ROM.

Overhead extensions with olympic plates: 45 x20, drop, 35 x8, drop, 25 x8

Crazy pump in the arms.

I think its interesting when people write a little about their training philospohies and approaches, rather than just list their lifts. I am more interested in 'how' someone lifts than 'how much' they lift.

**madman911** · 04-15-2007, 02:13 AM

Lower Body 4-14-07

Squats ATG: 115 x10, 125 x10, 130 x10, 130 x10

Going ATG is still kicking my ass. I'm inching the weight up each workout though. My legs grew well from just going slightly below parallel... with the way the ATG squats feel, I think my legs should explode over the next few months.

Machine deadlift: 380 x5, x5, x5

Pullthroughs: 93.3 x10, x10, x10

Hyperextensions: BW +10, x10, x10, x10

Hanging leg raise: x10, x10, x10

Alternating twisting ab cable pulldown: 146.6 x10 (each side), x10 (each side)

Calf-presses: 380 x15, x15, x15, x15, x20

I am craving carbs like a mother because of the JW and the BAM ruins my sleep for the first week I'm on it so I'm pretty drag ass tired right now.

**skelooth** · 04-16-2007, 06:20 PM

I've always done my squats atg. Which is probably part of the reason why my squats are so low in terms of strength. I can't do a squat any other way. When I try to show people how to squat, I just drop my ass to the ground and they're like "wtf how do you do that".

**madman911** · 04-16-2007, 07:17 PM

It certainly is a lot harder to squat atg than to not. I've always concentrated on full ROM on my lifts, but I thought I was incapable of going atg on squats so I convinced myself that parallel or a little below was just as good. I am supremely happy that I cowboyed up and forced myself to try real atg. I vastly prefer the way going atg feels, it is so much more natural and less stressful on the joints. Not to mention it kicks your ass about 10X harder, so I know even though the weight I'm pushing is light, I'm gonna grow from these.

I've never seen one person squat atg (besides me) at my gym... most people I observe don't even get near parallel. The big dudes who squat a lot don't go atg. As much as people preach the benefits of atg squats, I have to believe the percentage of people who actually squat that way is very small.

**skelooth** · 04-16-2007, 07:32 PM

I agree 100%. I've had people actually TELL me things like "damn, I've never seen someone go so low on a squat before". At the powerlifting gym these guys are squatting huge weight, but they only go parralel. I think I overheard them talking about staying parallel at one point but I don't know... different culture and I'm not really interested in it.

ATG feels natural. It's hard at first b/c of balance, but once you learn how to push it through your heals it feels liberating.

**madman911** · 04-17-2007, 01:36 PM

Upper Body 4-17-07

Flat barbell bench wide grip: 135 x10, 140 x10, x10, x10

Up 5 lbs from last time. Got all my reps so up 5lbs for next week.

Incline db bench press: 60 x8, x7

Up 5 lbs from last time. Missed my target reps by one... I was gonna try and push hard for that last rep, but I want to avoid going to failure. Training each bodypart 2X per week is taxing enough on the CNS.

Bent over barbell row: 125 x5, x5, x5, 130 x5, x5

Up 5 lbs from last time. I'll do 130 for all sets next week.

Side lateral raise: 17.5, x12, x12, x12

Added two reps to all sets. I'll go up to 20 lbers and shoot for 10 reps per set next week.

Face pulls: 43.3 x12, x12, x12

Hit all my reps; I'll go up to 46.6 lbs next week.

Close-grip bench on smith: 105 x10, 115 x10, x10

Just added these back in... I'll go up to 120 next week.

Rope push down: 80 x10, 83.3 x10, x10

EZ bar curl: 50 x10, x10, x10

Going light on my curls to improve my form. I tried 60 lbs, but I found my form was too sloppy after the first 5 or so reps... I'm really working on total isolation of the bicep, no ego lifts.

Dumbbell preacher curls: 20 x10, x10, x12

Next week 22.5 lbers on these.

DJohnson · 04-17-2007, 03:10 PM

After reading all I could find on Dual Factor Training I'm a go. Definitely sounds interesting. It'll be weird to some of these have ~200 rep workouts instead of my usual heavy ~50ish.

**madman911** · 04-17-2007, 03:38 PM

It'll kick your ass the first couple of weeks as you adjust to the volume and frequency, but I'm loving what it's doing for my physique already. I did a 2 week cutting phase while doing the DFH and I lost 5 lbs. My first week back on bulking calories my weight didn't budge and I actually noticed my pants were continuing to fit looser, and I know I'm still gaining lean mass because my arms are now the biggest they've ever been at this bodyweight; they've grown a solid .25" since I started DFH. I'm eating like a horse right now just to get the scale to move back up. I can only think that DFH is supercharging my metabolism. I've even been negligent in my cardio lately because I just don't seem to need it right now.

**madman911** · 04-18-2007, 04:34 PM

Lower Body 4-18-07

Squats: 135 x5, 145 x5, 155 x5, 165 x5, 175 x5

Up 10 lbs.

Good mornings: 95 x5, 115 x5, 120 x5

Up 5 lbs.

Pullthroughs: 93.3 x10, x10, x10

Hack Squat Machine: 100 x10, x10, x10

Up 10 lbs. I don't know the sled weight on this... I'm just counting the plates. I bottom the machine out, the last couple of reps on the last set were pure hell... I loved it.

Cable ab pulldown: 146.6 x10, x10, x10, x10, x10

Only 30 seconds rest between sets on these bad boys.

Standing calf raise: 140 x15, 150 x15, x15, x15, x17

Again, only 30 seconds of rest

At this point, I was done so I went into the locker room and was met with the nightmarish visage of a short, stocky, hairy man unashamedly displaying his chocolate starfish by bending over nude directly in front of my locker. Rather then ask him to move his little brown ring somewhere else, I just swallowed the vomit back down and ran out of the locker room to hit a couple of more sets. Bending over to rummage through your gym bag is the ultimate example of 'bad naked'.

Standing single leg curls: 60 x6, x6 (to each side)

**skelooth** · 04-18-2007, 05:55 PM

At least he didn't come stand in front of you to chit chat about the weather while you were sitting getting your sneakers on....

spaceclown · 04-18-2007, 07:19 PM

lmao I fukin lost it reading this. I typically just smack there ass real hard and say can you move that thang or just flick their poop chute and they usually move

**madman911** · 04-19-2007, 01:19 PM

HIIT Cardio 4-19-07

Elliptical machine

5 minute warm-up
15 intervals (15 seconds all out intensity at max resistance, 45 seconds 50% intensity)
2 minute cool down

Done.

**madman911** · 04-20-2007, 02:13 PM

Upper Body 4-20-07

Incline db bench press: 75 x5, x5, x5, x4, x4

Hammer isolateral bench press: 177 x5, 182 x4

Pull-ups: 5 sets to failure

Standing bb press: 85 x10, x7, x7

Close-grip smith bench press: 125 x10, x10, x8

Well... I had another set for tris and two sets of bi curls to do, but at this point the fire alarm went off. I didn't see any flames so I was waiting for someone to say something over the PA system. Then one of the trainers came through the weight room saying we all had to grab our gear and get out immediately. I heard a fireman say 'gas leak' as I was headed out the door. I hope my gym didn't blow-up!!!

**madman911** · 04-21-2007, 12:38 AM

Yep... it was a gas leak.

WHDH-TV - New England News - Buildings back open in Reading after gas line ruptures

There's a lot of digging going on in the parking lot that surrounds the large strip mall that my gym is in and some genius hit a gas main today.

Imagine if I had blown up this morning... the IMPC wouldn't be the same. Maybe the contest would be renamed in my honor... 'The Madman911 Classic'

stonecoldtruth · 04-21-2007, 04:41 AM

04-13-2007, 10:35 PM	#32
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Upper Body 4-13-07 Incline db bench press: 70 x5, x5, x5, x5, 75 x5 Last week I couldn't finish my 5x5 with the 70s and this week I made the 75s my bitch for the final set of 5. The strength boost from the NHA + JW + BAM is already kicking in. I'm also craving carbs like a fiend, which means the JW is kicking in. Time to get hyooge. Hammer isolateral bench press: 167 x5, 177 x5 Last week I only did 157 on these. One thing I'm a real stickler for is making sure the ROM is as full as possible. On these hammer bench presses, I let the weights hit the rests before I push it back up. No half or three-quarter reps allowed. And on my db bench, the weight comes down and touches my outer pec at the bottom. Pulldown extravaganza: Wide-grip: 110 x10 Reverse grip: 110 x10 Medium grip: 110 x 10 Reverse grip: 110 x10 Close grip with v-handle: 110 x10 Standing barbell military: 70 x10, 80 x10, 80 x10 My range of motion on these is to allow the bar to touch my upper chest before it goes back up BB curl: 55 x10, 60 x10, 60 x8, drop, 55 to failure, drop, 45 to failure I have backed the weight off a bit on my bb curls because I was starting to cheat my ROM a little bit. On curls, I let the weight go down to a dead hang; my arms go completely straight at the bottom before I curl the weight back up. Doing 2/3 ROM on curls is a virtual epidemic. Keeping a bend in the arms at the bottom of a curl is totally cheating because it gives you the leverage to recruit your shoulders in getting the weight back up and you lose the eccentric stretch that causes most of the muscle fiber stimulation. Alternating db hammer curls: 15 x10 (each side), 15 x11 (each side) Overhead cable extension: 80 x10, x10, x10 On these, I focus on keeping the elbows anchored by the side of my head and I let the weight pull my arms as far back as it can without allowing my elbows to move. This ensures a full ROM. Overhead extensions with olympic plates: 45 x20, drop, 35 x8, drop, 25 x8 Crazy pump in the arms. I think its interesting when people write a little about their training philospohies and approaches, rather than just list their lifts. I am more interested in 'how' someone lifts than 'how much' they lift. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-15-2007, 02:13 AM	#33
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Lower Body 4-14-07 Squats ATG: 115 x10, 125 x10, 130 x10, 130 x10 Going ATG is still kicking my ass. I'm inching the weight up each workout though. My legs grew well from just going slightly below parallel... with the way the ATG squats feel, I think my legs should explode over the next few months. Machine deadlift: 380 x5, x5, x5 Pullthroughs: 93.3 x10, x10, x10 Hyperextensions: BW +10, x10, x10, x10 Hanging leg raise: x10, x10, x10 Alternating twisting ab cable pulldown: 146.6 x10 (each side), x10 (each side) Calf-presses: 380 x15, x15, x15, x15, x20 I am craving carbs like a mother because of the JW and the BAM ruins my sleep for the first week I'm on it so I'm pretty drag ass tired right now. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-16-2007, 06:20 PM	#34
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,202 Recipes: 0 Rep Power: 158	I've always done my squats atg. Which is probably part of the reason why my squats are so low in terms of strength. I can't do a squat any other way. When I try to show people how to squat, I just drop my ass to the ground and they're like "wtf how do you do that". __________________ http://loseover100lbs.com/misc-f7.html

04-16-2007, 07:17 PM	#35
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	It certainly is a lot harder to squat atg than to not. I've always concentrated on full ROM on my lifts, but I thought I was incapable of going atg on squats so I convinced myself that parallel or a little below was just as good. I am supremely happy that I cowboyed up and forced myself to try real atg. I vastly prefer the way going atg feels, it is so much more natural and less stressful on the joints. Not to mention it kicks your ass about 10X harder, so I know even though the weight I'm pushing is light, I'm gonna grow from these. I've never seen one person squat atg (besides me) at my gym... most people I observe don't even get near parallel. The big dudes who squat a lot don't go atg. As much as people preach the benefits of atg squats, I have to believe the percentage of people who actually squat that way is very small. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-16-2007, 07:32 PM	#36
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,202 Recipes: 0 Rep Power: 158	I agree 100%. I've had people actually TELL me things like "damn, I've never seen someone go so low on a squat before". At the powerlifting gym these guys are squatting huge weight, but they only go parralel. I think I overheard them talking about staying parallel at one point but I don't know... different culture and I'm not really interested in it. ATG feels natural. It's hard at first b/c of balance, but once you learn how to push it through your heals it feels liberating. __________________ http://loseover100lbs.com/misc-f7.html

04-17-2007, 01:36 PM	#37
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Upper Body 4-17-07 Flat barbell bench wide grip: 135 x10, 140 x10, x10, x10 Up 5 lbs from last time. Got all my reps so up 5lbs for next week. Incline db bench press: 60 x8, x7 Up 5 lbs from last time. Missed my target reps by one... I was gonna try and push hard for that last rep, but I want to avoid going to failure. Training each bodypart 2X per week is taxing enough on the CNS. Bent over barbell row: 125 x5, x5, x5, 130 x5, x5 Up 5 lbs from last time. I'll do 130 for all sets next week. Side lateral raise: 17.5, x12, x12, x12 Added two reps to all sets. I'll go up to 20 lbers and shoot for 10 reps per set next week. Face pulls: 43.3 x12, x12, x12 Hit all my reps; I'll go up to 46.6 lbs next week. Close-grip bench on smith: 105 x10, 115 x10, x10 Just added these back in... I'll go up to 120 next week. Rope push down: 80 x10, 83.3 x10, x10 EZ bar curl: 50 x10, x10, x10 Going light on my curls to improve my form. I tried 60 lbs, but I found my form was too sloppy after the first 5 or so reps... I'm really working on total isolation of the bicep, no ego lifts. Dumbbell preacher curls: 20 x10, x10, x12 Next week 22.5 lbers on these. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-17-2007, 03:10 PM	#38
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,014 Recipes: 0 Rep Power: 45	After reading all I could find on Dual Factor Training I'm a go. Definitely sounds interesting. It'll be weird to some of these have ~200 rep workouts instead of my usual heavy ~50ish. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

04-17-2007, 03:38 PM	#39
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	It'll kick your ass the first couple of weeks as you adjust to the volume and frequency, but I'm loving what it's doing for my physique already. I did a 2 week cutting phase while doing the DFH and I lost 5 lbs. My first week back on bulking calories my weight didn't budge and I actually noticed my pants were continuing to fit looser, and I know I'm still gaining lean mass because my arms are now the biggest they've ever been at this bodyweight; they've grown a solid .25" since I started DFH. I'm eating like a horse right now just to get the scale to move back up. I can only think that DFH is supercharging my metabolism. I've even been negligent in my cardio lately because I just don't seem to need it right now. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-18-2007, 04:34 PM	#40
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Lower Body 4-18-07 Squats: 135 x5, 145 x5, 155 x5, 165 x5, 175 x5 Up 10 lbs. Good mornings: 95 x5, 115 x5, 120 x5 Up 5 lbs. Pullthroughs: 93.3 x10, x10, x10 Hack Squat Machine: 100 x10, x10, x10 Up 10 lbs. I don't know the sled weight on this... I'm just counting the plates. I bottom the machine out, the last couple of reps on the last set were pure hell... I loved it. Cable ab pulldown: 146.6 x10, x10, x10, x10, x10 Only 30 seconds rest between sets on these bad boys. Standing calf raise: 140 x15, 150 x15, x15, x15, x17 Again, only 30 seconds of rest At this point, I was done so I went into the locker room and was met with the nightmarish visage of a short, stocky, hairy man unashamedly displaying his chocolate starfish by bending over nude directly in front of my locker. Rather then ask him to move his little brown ring somewhere else, I just swallowed the vomit back down and ran out of the locker room to hit a couple of more sets. Bending over to rummage through your gym bag is the ultimate example of 'bad naked'. Standing single leg curls: 60 x6, x6 (to each side) __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-18-2007, 05:55 PM	#41
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,202 Recipes: 0 Rep Power: 158	At least he didn't come stand in front of you to chit chat about the weather while you were sitting getting your sneakers on.... __________________ http://loseover100lbs.com/misc-f7.html

04-18-2007, 07:19 PM	#42
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	lmao I fukin lost it reading this. I typically just smack there ass real hard and say can you move that thang or just flick their poop chute and they usually move __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

04-19-2007, 01:19 PM	#43
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	HIIT Cardio 4-19-07 Elliptical machine 5 minute warm-up 15 intervals (15 seconds all out intensity at max resistance, 45 seconds 50% intensity) 2 minute cool down Done. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-20-2007, 02:13 PM	#44
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Upper Body 4-20-07 Incline db bench press: 75 x5, x5, x5, x4, x4 Hammer isolateral bench press: 177 x5, 182 x4 Pull-ups: 5 sets to failure Standing bb press: 85 x10, x7, x7 Close-grip smith bench press: 125 x10, x10, x8 Well... I had another set for tris and two sets of bi curls to do, but at this point the fire alarm went off. I didn't see any flames so I was waiting for someone to say something over the PA system. Then one of the trainers came through the weight room saying we all had to grab our gear and get out immediately. I heard a fireman say 'gas leak' as I was headed out the door. I hope my gym didn't blow-up!!! __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-21-2007, 12:38 AM	#45
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Yep... it was a gas leak. WHDH-TV - New England News - Buildings back open in Reading after gas line ruptures There's a lot of digging going on in the parking lot that surrounds the large strip mall that my gym is in and some genius hit a gas main today. Imagine if I had blown up this morning... the IMPC wouldn't be the same. Maybe the contest would be renamed in my honor... 'The Madman911 Classic' __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-21-2007, 04:41 AM	#46
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12