Gaining muscle mass – Video training update!

My current goal is to reach 86kg (from 81-82kg). I’ve never weighed 86kg for 2 days in a row so I’ve decided I’ll keep the moustache that I grew with the Dragon’s team for charity until I achieve my goal. I have a semi-permanent reminder on my face to help motivate me when I don’t feel like eating or cooking or training (not often) the moustache will remind me of my goal (this post is another attempt at the same). The extra motivation will also stop me worrying about trying to be too lean because I really want to get rid of this moustache ASAP!

Reading stuff from Nick Mitchell at Ultimate Performance and spending time with Charles Poliquin has led me to believe that this change can happen. Charles actually said that I should be able to get to 97kg lean without anabolics so 86kg should be a walk in the park.

Me at 82kg – 24/3/12 – Moustache looming

My training for the last month has revolved around this goal.

I did 3 weeks on 6×6 protocol almost all on a 4/0/x/0 tempo. (The highest weight I used for my top set is marked in brackets.)

Day 1 – LEGS – Squat (115kg), Glute-Hamstring Raise, Seated calf raise (40kg), donkey calf raise (40kg)

Day 2 – UPPER BODY – Bi-acromial grip bench press (100×5), Chin-ups (20kg), Standing DB shoulder  press (20kg), Seated row (85kg)

Day 3 – ARMS – Thick bar curls, Reverse curls, Dips (triceps emphasis), French press (the first time I’ve ever had an “arms” day!)

Training with Yohann Gigord. He’s training for a crossfit event next week. I was cleaning (x2) what he was snatching! 10×2 @80-95kg This was an odd session out but a great chance to train with Yohann and see where I was at with my work ethic! We finished the workout with high rep squats after lots of deep catches on cleans and snatches. I did my last set of 20 @80kg Yohann did his last set with 130!

Cleans – This was a new PB for me. I tried to hang clean it and failed just before I did these.

Dips with an emphasis on triceps.

My current block of training is using the 5×5 method where the weight stays constant from the first set where the goal is to hit a 5RM and then the following sets you try to hang on with as many reps as possible at that given weight. I’ve included 2 exercises with the main movement to add the volume I need to the program. The other exercises are completed with a moderate weight after a short rest.

A1 Push Press 75 x5,5,4,3,3A2 Incline press 5×5 60kgA3 DB Press 5×5 15kg

B1 Chins 25kg 5,4,4,3,3B2 Pendlay Row 5×5 75B3 Bentover Reverse flies 5×5 8kg

Garhammer raise 2×10Weighted sit-up 2×10 15kg

Java stim and carnitine pre – BCAA’s during – aminos, quad carb and primal clear post.

I weighed in at 84.0 kg today for the first time in a long while. I’ve been 82-83 for the last week so thing are going in the right direction to make me think that this moustache might not be forever!

I’ve been using a lot of Poliquin supplements since doing my biosignature but I will save the Biosignature discussion for another post!

If you have questions for either myself or Daryl please post them on the Q&A page.

Let’s be part of a stronger world.