Colbstar’s Excessive-Efficiency Mass Log

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“Seem Like a Bodybuilder, Function Like an Athlete” After studying this unique article, I’m going to admit it. I was obsessed. I am in love with this model of training. Some methods from CT come close, such as Built for Bad, but nothing keeps me coming back for more gains like HPMass. Here is exactly what I’ll be doing for the next 6 weeks: Monday: Neural Charge Training 3 – 4 movements emphasizing whole body Tuesday: Lower Body Pressing (Primary Emphasis) 2 main movements Upper Body Pressing (Secondary Emphasis) 1 main movement, followed by sled work for legs Wednesday: Lower Body Pressing (Primary Emphasis) 2 main movements Upper Body Pressing (Secondary Emphasis) 1 main movement, followed by sled work for legs Thursday: Lats and Biceps Strength Workout (Primary Emphasis) Sled Work for Lats and Biceps (Secondary Emphasis) Friday: Neural Charge Training 3 – 4 movements emphasizing whole body Saturday: Upper Body Pressing (Primary Emphasis) 3 main movements staggered with assistance work Lower Body Pressing (Secondary Emphasis) 1 main movement Sunday: Upper Body Pressing (Primary Emphasis) 3 main movements staggered with assistance work Lower Body Pressing (Secondary Emphasis) 1 main movement ———————————- RELY ON FEW EXERCISES – My main strength lifts that I will ramp are going to be: Military Press (NOW THIS WILL BE SEATED OVERHEAD PRESS. I actually put down military originally because I figured it might be the best of both worlds in regards to my 2 favorite overhead lifts: the Push Press and the Seated Overhead Press. This was not true.) Incline Press Bench Press Olympic Squat Conventional Deadlift My Foundation workout will look something like this and I’ll use pauses in various points in the range of motion, partials, etc. Primary Lat Work: A. Kayak Row: 4-6 sets of 6-12 reps a side Lat Fatigue Loading (Superset B): B1. Lat Pulldown: 3-4 sets of 6-12 reps B2. Straight-Arm Lat Pulldown w/ Rope: 3-4 sets of 6-12 reps Primary Biceps Work: C. Alternating Dumbbell Curl: 4-6 sets of 6-12 reps a side Biceps Fatigue Loading: D. Constant Tension Dumbbell Curl: 3-4 sets of 6-12 reps a side Neural Charge and activation exercises are NEVER set in stone. They will be rotated often to keep the nervous system fresh. ———————————- Weight: 142lbs Age: 16 (17 on Oct 20) Goals: Build as much strength as possible while staying lean Activate rather than fatigue ———————————- I will begin a 6 week cycle tomorrow on October 6th, 2014. My max training weights (weights that I’ll ramp up to during the main performance workouts) are as followed: I want to stay fast and explosive, so I’ve dropped the weight substantially and will gradually build it back up over time. Military Press – 95lbs (Now this will be Seated Overhead Press – 115lbs) Incline Press – 155lbs Bench Press – 175lbs Olympic Squat – 215lbs Conventional Deadlift – 275lbs After 3 weeks, I will add 5lbs to each. A huge component of what I’ll be doing will be ECCENTRIC-LESS training using a tire sled with rope handles. It’s not required, but I’ll most likely be adding it in to get in some volume without killing myself. It works – especially for lats and quads. ———————————- I’m incredibly excited for this next cycle! I wished to claim due to anyone who will probably be testing my log. Be happy to ask any questions or make any feedback/ideas down beneath too! Keep robust and elevate on. - Colby F.