RE: Twin Peak's Triphase Progressive Training. Guinea Pig: Me (Z).
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/18/2007 5:52:00 AM
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veggeep
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Joined: 10/10/2005
From: Reston, VA
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NICE! That's more like it!
Next time, wait until the afforementioned "D" is in the middle of a set, then reach over and yank one of the plates right off the bar. 
Diggin' the bicep pump action too, Bro! I can't leave a workout involving curls until My arms are stuck between "too-pumped to hang straight" and "Too pumped to bend my elbow", HA HA HA! It's even more exhilerating when you feel that in your hamstrings 
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/18/2007 6:13:18 AM
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Imanerd
Posts: 472
Joined: 9/29/2006
From: The Murder Capital, where we Murder for Capital.
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quote:
ORIGINAL: veggeep
Nothing can compete with Mac for simplicity, power, ease of use, sexy good looks, or straight-up flawless intuition. You hear me? NOTHING.
While i would formerly agree with you, the switch to intel processors has taken the one great thing that truly set mac's apart, and gave them there only true technological edge, and turned them into pc's... which bums me out, because i really wanted one. Yes, while they do have the sex appeal going for them, they are now no more impressive than any high end PC. Stupid intel chips. Now, if Mac decided to go with the AMD processors (assuming they still wanted to use PC chips) i would have a real reason to get a Mac again. But until mac's are doing something truly innovative with data processing again, they are nothing more than another pc with 1 less mouse button...
And yes, i am familiar with all of the incredible digital editing software available for mac's... but it was just so much more important when it was on a different chipset.
Thats my 2 cents worth. Although, in the time it took me to write this, it was really worth a few dollars according to what the man pays me... sweet.
(in reply to veggeep)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/18/2007 3:49:09 PM
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Wannabe_Draper
Posts: 552
Joined: 10/30/2006
From: Australia
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Now thats more like it! Thats what I like to see!
Z, I wish I was your workout buddy in that gym, those little punks!! I like nothing better than putting snotty little brats back in their place.
< Message edited by Wannabe_Draper -- 1/18/2007 3:59:19 PM >
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/18/2007 8:24:00 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: Wannabe_Draper
Now thats more like it! Thats what I like to see!
Z, I wish I was your workout buddy in that gym, those little punks!! I like nothing better than putting snotty little brats back in their place.
I do too--I'd learn a lot from you!!
I did do the planned workout out today--6 sets of each exercise (yep, that's 42 sets). Wow, what pumps! What a challenge!
I don't have my log with me though because I biked to work and I had to go to a special dinner tonight in honor of the Pampered Chef founder. What a neat lady--and neat husband. Anyway, it was bad enough that I biked from work to the Four Seasons hotel in a suit and a leather jacket (no trench coat on bikes--bad idea!), so I didn't want to lug in my huge gym bag, too. So no log.
But I didn't want my adoring public to think I was ignoring them. Besides, I can boast, hey, I had dinner with the Pampered Chef lady!!
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/19/2007 8:47:42 PM
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gzinkl
Posts: 3213
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From: Chicago, IL
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As promised!
Phase I, Day 11 (6 sets) Date: 01/18
Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Wide-grip p-down 9 x 100 9 x 100 9 x 100 8 x 100 8 x 100 8 x 100
Barbell rows 9 x 80 9 x 80 9 x 80 9 x 80 9 x 80 9 x 80
Leg curls 9 x 90 9 x 90 9 x 90 9 x 90 9 x 90 8 x 90
Barbell curl 9 x 40 9 x 40 9 x 50 8 x 50 8 x 50 5 x 50
Barbell shrug 6 x 185 6 x 185 6 x 185 6 x 185 6 x 185 6 x 185
Hammer cable curl 9 x 45 9 x 45 9 x 50 9 x 50 9 x 50 9 x 50
Calf raises (RL, std) 9 x 25 9 x 25 9 x 25 9 x 25 9 x 25 9 x 25
Comments: Dang, this is getting rough. Had to decrease some of the weights to make the goal of 6-9 reps per set, and get all the sets in.
< Message edited by gzinkl -- 1/19/2007 8:49:55 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/19/2007 8:54:48 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Phase I, Day 12 (6 sets) Date: 01/19
Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bb squats 9 x 135 9 x 135 9 x 135 9 x 135 9 x 135 9 x 135
Dbl mil. press 7 x 35 7 x 35 7 x 35 7 x 35 7 x 35 6 x 35
Quad ext. 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120
Incline Bb press 6 x 95 6 x 95 6 x 95 6 x 95 6 x 95 6 x 95
Triceps p-down 9 x 70 9 x 70 9 x 70 9 x 70 9 x 70 9 x 70
V-bar p-down 9 x 110 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120
Cable X-overs 9 x 50 9 x 50 9 x 50 9 x 50 9 x 50 9 x 50
Comments: Ok, rough it is!
On the incline bench, I used free weights instead of the machine (machine was occupied). I knew I had to lower the weights, but my right shoulder rotator cuff started to complain. The last set was more like partial reps. I lowered the weights on the cable cross-overs for the same reason, and shunned the close-grip bench for the same reason (I did a warm up set to see what kind of stress would be put on it, and it wasn’t good).
Six sets of squats is a LOT. Next week it’s 7 sets and 8 sets. I sure hope Replenish will be living up to its name!!
< Message edited by gzinkl -- 1/19/2007 8:59:01 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/22/2007 7:25:17 PM
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gzinkl
Posts: 3213
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From: Chicago, IL
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Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
WG p-down 6 x 10* 6 x 10* 6 x 10* 6 x 9* 6 x 9* 6 x 9* 6 x 9*
Barbell rows 9 x 80 9 x 80 9 x 80 9 x 80 9 x 80 9 x 80 9 x 80
Leg curl 9 x 90 9 x 90 9 x 90 9 x 90 9 x 90 9 x 80 9 x 40
Barbell curl 9 x 50 9 x 50 9 x 50 9 x 40 9 x 40 9 x 40 9 x 40
Barbell shrug 7 x 185 7 x 185 7 x 185 7 x 185 7 x 185 7 x 185 7 x 185
Ham cable curl 9 x 55 9 x 55 9 x 55 9 x 55 9 x 55 9 x 55 9 x 55
Calf raises 7 x 30 7 x 30 7 x 30 7 x 30 7 x 30 7 x 30 7 x 30
(RL, std)
Comments: I can’t believe I did 7 sets of each exercise. This is violating all kinds of rules (but I think that might be part of Steve’s intent). 1.5 hours in the gym. . . . and I don’t even have the right floppy ears for being a gym bunny!
Ok, the “*” means that I used a piece of equipment (Mfg: Trotter) that didn’t list the weight on the weights (how stupid is that), but instead just numbers them: 1, 2, 3, etc. I though, stupidly, that just multiply by 10 (10, 20 30), but the “10” (which should’ve been 100) was much heavier than the 100 on the other (then quite occupied) machine. Dang.
The leg and barbell curls were done last (again, equipment usage issues). In Set 6, I had a cramp or some kind of pain in my quad, and that’s why the weight was dropped to 80 and then 40 (I was going to be damned if I didn’t finish every last set).
I then had to bike home in the cold. I was late for the projected Peapod delivery, so I just threw my coat on and biked home in the shorts (it is true, I have no pride). It was a long ride home, and of course, as soon as I pulled into my building’s lot, the Peapod van pulled in too. Pant pant pant.
Only three more workouts. . . only three more workouts . . .
< Message edited by gzinkl -- 1/22/2007 7:28:15 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/22/2007 7:38:37 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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quote:
Smile Re-freaking-DICULOUS, Z! Smile
Looks like fun... Me next! Smile
If you really go there, it would be great to do comparisons of our thoughts, gains/non-gains, recovery, etc.
BTW, I REALLY needed this last weekend to rest. I did absolutely nothing strenuous on Sunday--in fact, stayed home the entire day--not even an errand was run--and I STILL slept 11 hours, and could've slept more.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to veggeep)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/23/2007 8:14:07 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Yes, I'm still nuts:
Phase I, Day 14 (7 sets) Date: 01/23
Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Bb squats 9 x 135 9 x 135 9 x 135 9 x 135 9 x 135 9 x 135 9 x 135
Dbl mil. press 7 x 35 7 x 35 7 x 35 7 x 35 7 x 35 7 x 35 7 x 35
Quad ext. 9 x 130 9 x 130 9 x 130 9 x 130 9 x 130 9 x 130 9 x 130
Inc. Bb press 6 x 95 6 x 95 6 x 95 6 x 95 6 x 95 6 x 95 6 x 95
CG bench 8 x 95 8 x 95 7 x 95 7 x 95 7 x 95 7 x 95 7 x 95
V-bar p-down 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120
Cable X-overs 9 x 50 9 x 50 9 x 50 9 x 50 9 x 50 9 x 50 9 x 50
Comments: The weights didn’t increase much, although in some cases the number of reps did/set. I’m all about surviving this week, not about significant strength increases. UGH. 1:40 in the gym!!!!!!
And yes, I did bike home again in 20 degree F weather in my gym shorts (yes, with gloves, jacket, scarf and helmet), and yes, some one on the street remarked that I was the craziest guy in Chicago. I just agreed with him. Crazy? Probably. Freeze happy? Most definitely.
I did notice that this hard of a workout makes me very, very, very grumpy. It is NOT a popular one with my partner . . .
< Message edited by gzinkl -- 1/23/2007 8:16:19 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/25/2007 7:21:37 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Colleagues:
This phase is over. It has accomplished its goal of taking me to the edge, despite the last two workouts being uncompleted. I'm exhausted, moody, and look like a walking corpse (with super-size, grey bags under my eyes). I'm not sick, but I think any more volume-loading sessions and I will be. I gave myself as much rest, good calories and water as I dared since the last workout, and I am not ready to return to the gym for today's perviously scheduled workout. It would be mighty foolish.
Even my cats are sympathetic. Yes. Cats. In how bad of shape do you have to be for them to pay that kind of attention to you, hum?
I am sore all over. There isn't a part of me that doesn't ache. On one hand it's delicious, on the other hand. . .
If you think that lightening your weights a tad so you can do 7 sets of 6-9 reps won't effect your body, think again.
This means that my next workout won't occur until Tuesday of next week (7 days from the last workout), when I start the next phase of training.
All I can say is: Let the hypertrophy begin! I'll be eating and resting like a madman.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/25/2007 7:39:19 AM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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For the impatient, here is the next 4-week phase:
PHASE II: INTENSITY LOADING
During Phase II, the focus will be to progressively tax, and then overtax, the muscles and the central nervous system by increasing the level of intensity with which you train. Intensity, as used here, is the relative degree of how close you come to complete and total failure during your working sets. Or, you can think of it as how close you come to (or go beyond) concentric failure during your working sets. The former is theoretical – we want to push closer and closer to complete failure each week – as it is in practice, immeasurable. The latter is our guidepost, for comparing each week to the previous one.
The weekly training program for this Phase is as follows:
Day 1 (Monday*) Day 2 (Tuesday*) Day 3 (Wednesday*) Day 4 (Thursday*) Day 5 (Friday*)
Chest and Calves Back Quads and Hams Shoulders and Traps Upper Arms
Incline dumbbell bench press Pull-ups Barbell Front Squat (can do back squats if preferred) Seated barbell military press (front) Barbell curls
Flat barbell bench press Close-grip pull-downs Leg Press Wide-grip upright rows Seated dumbbell curls (supinating wrist)
Low cable cross-overs Dead-lifts Leg extensions Side lateral raises Preacher Curls, Machine
Standing Calf Raises One-arm dumbbell rows Stiff Leg Deadlifts Rear lateral raises V-bar press-downs
Seated Calf Raises Leg curls Barbell shrugs Seated, overhead dumbbell extension (two hands)
Cable kickback (no handle, hold below ball)
* These days are merely suggestions and may be altered according to one’s schedule.
INTENSITY LOADING TRAINING GUIDELINES
Each body-part is trained once per week, or only four times over the course of the entire Phase.
Properly warm-up for each exercise before you begin your Working Sets. This will require a more thorough warm-up than the other two stages (for the first exercise), as you will begin with your heaviest set, and you will be pushing toward concentric failure so your weight will be even higher. Here, I would suggest finishing your warm-up with one or two sets that are very close to your heaviest working weight, but for only one or two reps.
Perform three Working Sets of each exercise, always.
All working sets should be in the six to nine repetition range. Here however, you should begin with a heavy enough weight so that you are in the lower end of this rep range. Remember that although the rep range is the same as Phase I, you will need to increase the weight; while last Phase you kept one or two reps in the hole, you will not during this Phase. You need to use a weight that will keep you in the appropriate rep range. Increase or decrease as necessary during the workout, and from week to week.
With the exception of the first week, all sets should be taken to concentric failure and beyond. Remember the goal is failure, so if you accidentally choose a weight that is too light, still hit failure (at 12 or 13 reps or whatever) and don’t stop at 9 reps. However should this happen, be sure to increase the weight significantly for the following set or workout.
Unlike Volume Loading, here the focus is on increasing the weights weekly, so push your limits, but keep your form strict. It is expected that significant strength gains will be realized during this Phase--more than any other.
By the end of the four weeks, I expect that you will be rather drained, mentally and physically, approaching severe overtraining. This will be mediated by the beginning of Phase III.Weekly Intensity Goals
WEEK
GOAL
Week 1 All working sets are stopped one rep shy of concentric failure.
Week 2 All working sets are taken to concentric failure plus one forced rep (or a negative, or cheat rep if you have no spotter) where possible. If you don’t have a spotter, and can’t do this on certain exercises, an alternative is to pause for 10 seconds after failure, then get 2-4 more reps.
Week 3 All three working sets are taken to concentric failure. However, the first two sets are taken beyond concentric failure by performing a drop or strip set; immediately after you reach concentric failure, drop the weight by approximately 40% and perform another 4-8 reps with this lighter weight, again taking the drop-set to concentric failure.
Because it is continuous, this drop or strip set counts as one working set.
Week 4 Take all three sets of each exercise to concentric failure. However, the first two working sets will have three parts:
(i) Concentric failure (as in weeks two and three);
(ii) Partial reps (immediately upon reaching concentric failure perform 4-8 one-half or one-third reps with the same weight); and
(iii) Strip-set (immediately upon reaching failure with the partials drop the weight by 50% and get another 6-10 full repetitions).
All of this is a single working set. Thus, for your first exercise, for example, perform all three steps in a continuous manner. That was set one. Rest. Then perform set two, by repeating all of these steps again. Rest. Lastly, perform the final (third) working set by only doing the first part (i) – reaching concentric failure.
A more easily read version is at http://www.mindandmuscle.net/mindandmuscle/magpage.php?artID=999253
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/30/2007 7:40:01 PM
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Swimmer
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Wow Z - those workouts are insane!! I don't think I could pull it off (at least, not in our garage in the middle of winter). Kudos to you for doing this workout. A part of me wants to give it a go....the other part of me is already in the fetal position under my desk!
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Stand Tall and Shake the Heavens
My 5x5 Journal:
http://www.discussbodybuilding.com/Swimmers_5X5_Journal/m_151211/tm.htm
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/30/2007 7:57:17 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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Hey Craig, but they seemed sooooo innocent when I started!
Today was supposed to be Day 1 of phase 2, but I blew it. Well, no, let me try again. Clients helped me blow it. Clients. Can't live with 'em, can't live without 'em. It was a really really really baaaaaaaaaaaaaaaaaaaaaad day. Tomorrow I'll start.
I'm determined to finish these 12 weeks. I will NOT let Steve consider me to be yet another statistic that starts but doesn't finish. It won't be perfect, but it will nonetheless be executed!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Swimmer)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/31/2007 6:01:08 AM
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Imanerd
Posts: 472
Joined: 9/29/2006
From: The Murder Capital, where we Murder for Capital.
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i felt your pain with the massive amounts of sets in volume loading... the widowmaker is threatening my relationship with my girlfriend.
Good luck this phase!
and about clients, at least you aren't working in pharma, you seem to have some job stability.
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/31/2007 11:23:39 AM
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Imanerd
Posts: 472
Joined: 9/29/2006
From: The Murder Capital, where we Murder for Capital.
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touche...
The WM cannot be performed in an hour. theres just no way... you're looking at 18+ sets of 6, at least 2-3 sets of 20+, and usually 8 sets of 10. its brutal... that alone is 30 sets, 2-3 of them being 4 sets worth... and then rest in between. so my time in the gym has increased drastically. And seeing as i work way too early, and need all my sleep, i only get maybe 2 hours to see the lady over the course of a day, if i get to at all. Which is a bummer.
That and it's truly threatening to make a widow of her.
I hate big pharma. jerks.
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/31/2007 8:07:03 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
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quote:
ORIGINAL: gzinkl
Phase I, Day 12 (6 sets) Date: 01/19
Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bb squats 9 x 135 9 x 135 9 x 135 9 x 135 9 x 135 9 x 135
Dbl mil. press 7 x 35 7 x 35 7 x 35 7 x 35 7 x 35 6 x 35
Quad ext. 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120
Incline Bb press 6 x 95 6 x 95 6 x 95 6 x 95 6 x 95 6 x 95
Triceps p-down 9 x 70 9 x 70 9 x 70 9 x 70 9 x 70 9 x 70
V-bar p-down 9 x 110 9 x 120 9 x 120 9 x 120 9 x 120 9 x 120
Cable X-overs 9 x 50 9 x 50 9 x 50 9 x 50 9 x 50 9 x 50
Comments: Ok, rough it is!
On the incline bench, I used free weights instead of the machine (machine was occupied). I knew I had to lower the weights, but my right shoulder rotator cuff started to complain. The last set was more like partial reps. I lowered the weights on the cable cross-overs for the same reason, and shunned the close-grip bench for the same reason (I did a warm up set to see what kind of stress would be put on it, and it wasn’t good).
Six sets of squats is a LOT. Next week it’s 7 sets and 8 sets. I sure hope Replenish will be living up to its name!!
A buttlefly machine at my gym that is a slight decline really helped my cuff pinging out, after a few weeks of that, and standing shoulder presses I feel like a new man... Hang in there man, I'll make ya a deal, if you quit, I quit
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to gzinkl)
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RE: Twin Peak's Triphase Progressive Training. Guinea ... - 1/31/2007 8:16:24 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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hey Coop, thanks for the advice!!!
I don't think I injured it at all--I think it was just giving me a heads up that I was about to!
I know I haven't posted in here--and it's because I haven't been to the gym since the last posting of exercises. My excuses are lame-o right now (blah blah blah work blah blah blah clients blah blah blah judges blah blah blah bad client business decisioins blah blah blah), but my God, I'll be back soon.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Coop)
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Re-freaking-DICULOUS, Z! 
