Showing posts with label anabolic. Show all posts
Showing posts with label anabolic. Show all posts

Monday, October 10, 2016

Don't Be An "A"Hole

Alternate Title:
Don't call yourself a strongman if you are NOT!!!


The inescapable theme pervading modern strength training is the idea of "work Your Weaknesses". Very good and practical advice for elite lifters and strength athletes, however for the less advanced it may, in fact, be problematic at best.


   ...…...How can addressing your weaknesses ever be a "bad" idea you ask.......


Let's say Strongman "A" is new to strongman and new to strength sports in general. "A" competes in a local event and does well in the NOVICE division. After reviewing his performance "A" identifies overhead pressing as his prevailing weakness.
   
        ………...Sounds Logical So Far You Say.................


"A' now prioritizes his training to bring up his OHP to the standards of his other events
(strengths), But remember "A" is a novice and his "good" events are likely abysmal by national standards! So now after a full training cycle "A" is (potentially) a rounded novice.............not MY idea of a well developed long term goal!




I submit that "A's" better course of action would be to implement a more basic and rounded training protocol with the goal of bringing up  his body weight and general strength to a more "nationally" competitive level. It is my experience as a coach that often just training to be STRONG for an extended period of time has the unexpected (too many) effect of "smoothing out" weaknesses!


So many times an "A" type lifter will come to me for coaching and say something like "I'm 100kg and my OHP (or whatever) isn't as good as the other 105kg guys" My response is always YOU NEED 5kg BEFORE YOU CAN MAKE A COMPARISON! 5kg is a WHOPPING pile of muscle, even in unrelated/ correlated muscle groups it will have a measurable impact on OHP performance! Trust me as a coach, no amount of shoulder specialization will pile on 5kg of raw muscle!!!!


My goal here is not to question the value of knowing and evaluation your weaknesses, but rather to question the standard (the prevailing standard that is) definition of weakness!


As a rough guide, I'd say if you do not have a minimum of a double bodyweight squat and deadlift and perhaps a bodyweight or better bench press you may not use the term "Strongman" to describe yourself no matter how many times you've competed!.


B.Chavez
Evil Genius Sports Performance, 2016©
Find Us On The Web At:

Thursday, June 2, 2016

NOT BECAUSE IT'S BETTER!


In my mind powerlifting died two and a half decades ago . What today people think of as powerlifting is to me a frightening undead zombie that was once a wonderful and noble sport. The vast and varied causes of powerlifting's demise is a topic of much debate on the subject I Almost  never turn my thoughts too  for fear of crying!

The deadlift has been the one holdout that has (somewhat) survived the onslaught of equipment and rule changes to (mostly) resemble the original intent! Sadly now even that has begun to fail us, Instagram and YouTube are replete with “Record” deadlifts that CLEARLY would have been red lighted (and Laughed at) for scooping in the 1970’s &80’s. But sadly the lights turn white and the crowd goes wild…………………..and yet another piece of my soul dies a quiet death!


For this reason, I've come to cherish STRONGMAN STRENGTH RECORDS like the upcoming strongman log and deadlift championship.

Not Because It’s Better


But because the near total lack of rules IDIOT PROOFs it to a degree that even the social media generation can grasp. Fortunately, the concepts of “Locked Elbows” or “Standing Erect” are JUST within the acumen of this ilk. I truly wish I wasn't so damned negative but 35 years of witnessing the decline of strength sports have made me so!

For now STRONGMAN STRENGTH RECORDS are the only ones that hold any interest and dare I say any respect with me. I short, NOT BECAUSE IT'S BETTER, BUT BECAUSE IT'S HONEST (FOR NOW)!


B.Chavez is available for programming and nutritional consultations
Email EvilGSP@gmail.com Or Find Us On The Web At:
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Thursday, May 19, 2016

I'm here to tell you it's HARD


B.Chavez,
©2016 Evil Genius Sports Performance


will ferrell erection anchorman.jpg
………....to pull with a stiff bar............and it should be! Whimsical titles aside I really do believe in the premise of using the LEAST Advantageous lifting conditions for base (off Season) training.

The late great genius A.Jones of Nautilus Sports Medicine fame was quoted many times saying "never make an exercise easier, make it harder!". Safety is one thing, but if you are using a specific piece of lifting apparatus just to be able to say your training weight is 700lbs rather than 650lbs you could be (ARE) setting yourself up for heartache on event day. Especially if you're forced to do things the "HARD WAY".

We seem to have entered an era where weight on the bar is far more of a prize than progress at one chosen endeavor!

Growing muscle and developing strength beyond the physiological norm is about applying stresses not finding clever ways to avoid them! I'm not campaigning against the use of flexible deadlift bars................ I'm merely trying to point out that by avoiding and even criticizing stiff bar pulls I have seen of late on many different social media outlets you are most certainly putting your long-term progress at a distinct disadvantage.Picture.jpeg

I have even recently witnessed vids of famous puller (and his washing machine) doing 2-inch deficit deadlifts while using a bar with 3 inches of bend! Is behavior such as this good for pulling progress or just good for social media attention?

Individual criticism aside, my strong suggestion to you dear reader is to stop making TRAINING depressions based on load used and/or facebook likes and seek out HARDER MORE CHALLENGING modes of training! If you are truly strong come event day no apparatus or lifting condition will be a disadvantage!

B.Chavez is available for programming and nutritional consultations Email: EvilGSP@gmail.com
Or Find Us On The Web At:

Sunday, April 17, 2016

A Few Of My Favorite Things!

This is the continuation of a  serial style segment titled "a few of my favorite things".

The intended purpose of for this series is to both allow me to do "mini product reviews" as well as bring you market awareness of some of the industries more niche products and items I like that I feel you should be aware of!

 B.Chavez

MET-Rx High Protein Pancake Mix
Product Description
Flavor: Original Buttermilk
These pancakes are light and fluffy, with only 2.5 grams of fat per serving.
Each serving also provides several key vitamins and minerals needed for muscle metabolism.

An EvilGSP breakfast 3-5 days/week!


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http://www.youtube.com/EvilGSP 
http://www.facebook.com/TeamEvilGSP  
https://www.google.com/+Evilgsp 
http://www.instagram.com/teamevilgsp  
https://twitter.com/TeamEvilGSP 

Tuesday, December 22, 2015

EDDIE - Strongman

An EvilGSP MUST SEE!

Truck mechanic, husband and father of two, Eddie Hall wants to be the World’s Strongest Man. This feature documentary vividly illustrates the sacrifices that this extremely driven man must make to chase his dream. He will stop at nothing. He trains, eats, sleeps and breathes strongman, competing all over the world and breaking records. He faces not only gargantuan competitors, but his own inner demons as he strives to leave behind the scars of his teenage years.

This film gets under the skin of a man totally dedicated to becoming the greatest and offers an engrossing snapshot of an unforgettable character, Eddie - Strongman.

Featuring appearances from Arnold Schwarzenegger, Hafthor Bjornsson ("Man Mountain" from Game of Thrones) and multiple World’s Strongest Man winners Bill Kazmaier, Geoff Capes, Brian Shaw and Zydrunas Savickas.

Monday, December 7, 2015

STRONGMAN NIRVANA!

B.Chavez,
©2015 Evil Genius Sports Performance

OK, the smart people (ME) have been polled and the vote is in .........YES, YOU DO NEED TO DEADLIFT.

How much of this vile thing must I do you may (should)  be asking yourself. Sadly the answer to that is not simple, straightforward or uniform. To begin to answer, I will state that I'm going to limit the majority of my discussion to the sport of competitive strongman for many reasons including the forum and the fact the Deadlift protocol for general strength training and powerlifting vary vastly from one another much less from competitive Strongman.

Powerlifting prowess is tested in a very uniform and systematic manner. Powerlifters are tested in the three competitive lifts ONLY (a major reason I'm suspicious of training methods that measure progress in "special" or non-contest lifts) this makes preparing much more simplistic and streamlined.  Strongman, on the other hand, is just the opposite, the events are in fact and by design derivatives of uniform lifts. A strongman events will have "a press", "a squat", "a deadlift" and so on. This obvious but somehow overlooked point should be proof enough that a strongman competitor needs far greater with and berth "pulling prowess" than any other variety of strength athlete.

ASIDE from the Variety within the individual events themselves (axles, logs, odd objects etc) take the moment to look at the knee-hip angles involved in most strongman events and you will see much more deadlift-like mechanics than you might initially believe.

  • Log & axel cleans begin with a ground-based pull.
  • The low position of a stone lift is surely deadlift-like
  • The Tire flip is a "pulling based" movement!
  • The "pick" and setup in the farmers-walk is more like a deadlift that not.
  • Even a loading medley has deadlift like ground-based lifting.
  • A yoke walk outwardly resembles the squat, but the shallow knee-hip angle and extreme torso stabilization rings of DEADLIFT strength!

All the above points SHOULD lead one to believe the deadlift is not just needed but fundamental integral to a well-designed strongman training regimen. As to how much daily, weekly, monthly pulling a prospective athlete needs to do........................that is a very (necessarily) individual question! That is not to say the answer is whatever you want it to be.........................IT MEANS YOU NEED TO THINK! Like any SCIENCE based subject, there is a rough formula that when "filled-in" you get a very solid starting point towards a refined applicable answer.

Things you may need to consider before developing you Strongman Deadlift Protocol:

  • Are you presently a good Puller? (you may not need to spend additional resources on something you are already "good" at)
  • Age (age can vastly affect recovery rates)
  • Experience as a strength athlete (Do you have well-developed motor pathways?)
  • Limb length/body type (would excessive pulling be damaging to you "structure"?)
  • Nutritional status (again a recovery issue)
  • Pharmacological status (drugs=Recovery)
  • General health (yet another recovery based consideration)
  • Any other relevant (to you) factor.

With a rough understanding of the above points (and others), you should be able to begin to see an outline for your protocol emerge from the data. If you are young, healthy and have a "safe" pulling body -type it would not be unreasonable to be doing a deadlift derivative almost every single training session! On the other hand, if you are older, "clean" or have a very unfriendly pulling body-type you may only be able to effectively deadlift once per week. Consider the HONEST data and follow it where it leads and you will likely find the path ends at or near STRONGMAN NIRVANA!

B.Chavez is available for programing and nutritional consultations Email: EvilGSP@gmail.com
Or Find Us On The Web At:
https://twitter.com/TeamEvilGSP

Sunday, November 29, 2015

Deadlifts?

B.Chavez,
©2015 Evil Genius Sports Performance

Evil Genius Sports Performance consults with strength athletes from all over the world, but the one question that seems to hold on border or language barrier is “Do I NEED to deadlift?”

Well, fuck me running with a big rubber DICK!!!!
I would have never even thought of such a question!

Louie Simmons, Robert Oberst the Tooth Fairy, I don't know who is to blame for this incredible disrespect for what I think is the single most fundamental demonstration of human strength! No matter the guilty party let me be as explicit as I can in my answer to this question…………………………....YES, YOU DO!

let me offer some (I think unneeded) explanation for my response:
  • In the sport of powerlifting the deadlift is one-third of the event, therefore, %33 or better of your effectiveness at the sport…...so yea you HAVE TO DO IT!
  • In competitive strongman almost every contest has an event like the car DEADLIFT or the 18-inch DEADLIFT or possibly an axle DEADLIFT……..notice a pattern (ie the word DEADLIFT)
    • Sub-note on the sport of strongman, it's called STRONGMAN and STRONG people DEADLIFT (to a large degree that's why they are strong)!

Deadlifts like squats and presses do come in a vast array of types so “what” deadlifts should I do is a valid and likely important question that I love to discuss with clients. Should I deadlift is never a question I'll consider.

So in short YES you do NEED to deadlift, so shut up and pull!

B.Chavez is available for programing and nutritional consultations Email: EvilGSP@gmail.com
Or Find Us On The Web At:


Tuesday, July 8, 2014

Waxy Maize



Waxy Maize, a genetically drifted (mutated) variety of normal dent corn was first identified in China in 1909. The endosperm of waxy maize was found to contain only amylopectin and no amylose in opposition to normal dent maize varieties that contain both. The starch Amylopectin is heavily used in food products, in the textile, adhesive, corrugating and paper industry.

Commercially prepared Waxy Maize products are nothing more than corn starch from a distinct variety of maize that only bears amylopectin as its storage carbohydrate.

Amylopectin is a highly branched polymer of glucose found in plants. It is one of the two components of “normal” starch, the other being amylose. Amylopectin is soluble and highly stable in water. Starch is made of about 70% amylopectin by weight. Amylopectin is highly branched, being formed of 2,000 to 200,000 glucose units. Its counterpart in animals is glycogen which has the same composition and structure, but with more extensive branching that occurs every 8 to 12 glucose units.

With a relatively rapid transport and early digestion AP (amylopectin) becomes available as plasma blood sugar more quickly than most other “starch” sources. Despite its rapid onset and large molecular structure AP consistently shows a moderate to high glycemic index rating on most charts.

History of Waxy Maize
The first mentions of Waxy Maize were found in the archives of the U.S. Department of Agriculture. In 1908, the Rev. J. M. W. Farnham, a Presbyterian missionary in Shanghai, sent a sample of seeds to the U.S. Office of Foreign Seed and Plant Introduction. A note with the seeds called it: “A peculiar kind of corn. These seeds were planted on May 9, 1908, near Washington, D.C., by a botanist named G.N. Collins. He was able to grow 53 plants to maturity and made a thorough characterization of these plants, including photographs, which were published in a USDA bulletin issued in December 1909.

In 1922, another researcher, P. Weatherwax of Indiana University in Bloomington, reported that the starch in waxy maize was entirely of a “rare” form called “erythrodextrin”, known today as amylopectin. He found that this rare starch stained red with iodine, in contrast to normal starch which stained blue. Bates, French et al. and Sprague, Brimhall, et al. confirmed that endosperm starch of waxy maize consists nearly exclusively of amylopectin.

Biology
Experiments have shown that ten to twenty plants are required for adequate representation of genetic diversity in an open-pollinated maize variety. Since the number of ears saved for seed by ancient Asian maize cultivators with only small plots of land at their disposal was often smaller than this and, indeed, since new maize populations are sometimes established by growing the progeny of a single ear, it follows that there must often have been a high potential for genetic drift (changes in gene frequencies resulting from the creation of small breeding populations).

Genetics
A single recessive gene (wx), located on the short arm of chromosome 9, codes for the waxy endosperm of the kernel (Wx codes for endosperm with normal starch). This was first shown by Collins and Kempton.

Characterization with iodine
Amylose and amylopectin have different iodine binding-properties, with maize amylose and amylopectin giving iodine affinity (IA) values of about 19 to 20 and 1%, respectively, depending upon the source. The amount of apparent amylose can be determined either by measuring the absorbency of the starch-iodine complex (blue-value) and relating this value to that of pure amylose and amylopectin standards or by measuring the amount of iodine (mg) bound per 100 mg of starch in a potentiometric titration and relating the value to the amount bound by an amylose standard. Values used on the iodine binding, however, are only estimates of amylose content because of differences in the binding abilities (and structure) of amylose and amylopectin among starch types.

Biochemistry
Normal dent maize has two different pathways for starch formation: one leading to branched chain (amylopectin) and the other to straight-chain polysaccharides (amylose). The amylopectin consists of chain of α-D-(1-4) and α-D-(1-6)-glucosidic linkages that form a branched molecule. Amylose is primarily linear with α-D-(1-4)-linked glucose residues.

Agronomic features
Growing maize with pure amylopectin starch is not easy. The waxy gene being recessive, the waxy maize has to be isolated from any nearby normal maize field by at least 200 meters.

Amylopectin: industrial uses
Starch is the reserve carbohydrate in the plant kingdom. Although starch occurs throughout the plant world, there are only a few plants used to produce it commercially, and maize is the major source of starch produced world-wide. At the second range comes potato, then wheat and to a lesser extent rice. Maize starch was first produced in the U.S. in 1844 at the plant owned by William Colgate.

The amylopectin yield of the kernel ranges from 58.5 to 69% (of dry solid mass). Wet-milling waxy maize results in starch yields that are only 90% of those of dent maize. The wx starch is relatively easy to gelatinize and produces a clear viscous paste with a sticky or tacky surface, rather than one with sharp edges. This paste resembles pastes of root or tuber starches, such as potato or tapioca. Most starches in their native or unmodified form have limited use in various industries. Therefore, most starches including waxy maize starch are modified either to improve or repress their inherent properties as may be required for special use applications. Many types of modified waxy starches have a multitude of applications in the paper, textile, corrugating, and adhesive industries in addition to an enormous array of application in the food industry.

Food products
Modified waxy maize starches serve essential functions in foods, including the improvement of uniformity, stability, and texture in various food products. The clarity and stability of amylopectin starch make it especially suitable for thickening fruit pies. It improves smoothness and creaminess of canned food and dairy products as well as freeze-thaw stability of frozen foods. It gives a more desirable texture and appearance to dry foods and mixes. Waxy maize starch is also the preferred starting material for the production of maltodextrins because of improved water solubility after drying and greater solution stability and clarity. As of recent, the dietary supplement industry has seen an increase in the usage of Swedish Waxy Maize Starch. WM starch does have a moderate to slow Glycemic index; however, it is its unique osmolity that allows it to pass through the digestive system relatively quickly.

Livestock, dairy and poultry feeding
The feeding of waxy maize began in the 1940s. Beginning with a research report in 1944, waxy maize seemed to have the potential to increase feed conversion efficiencies. Manyother feeding trials involving swine, beef and dairy cattle, lambs and poultry were designed to compare the feeding value of waxy to normal dent grain. Generally, the trials indicated an advantage for feeding waxy grain. Seldom have the investigations shown any negative or adverse effects from feeding waxy grains. Increases of both milk production and butterfat content are not uncommon when waxy maize is fed to lactating dairy cattle. Increases of more than 20% in average daily weight gains in fattening lambs were observed when waxy grain was compared with normal dent. In addition, a 14% increase in feed efficiency was noted in favor of waxy grain. Likewise an increase in feed efficiency approaching 10% was obtained in trials where waxy grain was compared with the dent counterparts when fed to finishing beef cattle.

Conclusion
Waxy Maize is a great source of Amylopectin! What value a high molecular weight high GI starch is to body composition is a lot less certain! Sucrose and Dextrose have a dollar cost in the range of ten percent of commercial WM products and offer equal (or similar) Kcal/g and GI profiles. Amylopectin (WM) could have applications under extremely controlled conditions like pre-contest carb-up. Off season carb sources are vast and relatively low in cost making WM a hard sell in my view.


B.”EvilGenius”Chavez                                                                                                                                          EvilGenius Sports Performance
www.EvilGSP.com

Tuesday, June 17, 2014

Old School vs. New School

This too is a re-posting of an piece I wrote a few years ago, as I help My good friend and training partner Justine Dohring prep for the 2014 NPC Masters Nationals I find new meaning in these words!

B."EvilGenius"Chavez
June 17th,2014 



Being the “Evil Genius”, I find my self in numerous discussions and often tirades on the subject of sports performance. Rarely does one remark spur as much of a response from me, but something about the following event stuck in my crawl and festered. In order to exorcize myself of this particular demon, I’ll share the discussion here.

I have a very good friend, who is an unusually knowledgeable individual. He recently prepared for and competed in a few NPC events. Because he had been out of action for a few years, we talked at length about various schemes and strategies for his pending plunge back into the competitive scene. The subject matter jumped about from AAS arrays to Peptide therapy to my personal pet subject -sugar/water management.

Upon landing on what was ultimately to be the target subject of the discussion, some advice that was offered up by a mutual friend was relayed in detail. I listened intently to the litany of common nutritional dogma, thinking it was “workable” yet decidedly unexciting.  At the completion of the outline my friend said, and I do quote , ” you know  - old school 1980’s thinking”. The preparatory scheme chosen by my friend was in the end a bit of a hybrid and worked quite well.

Please don’t misunderstand me. The mysterious third party here is a friend and also very knowledgeable competitor. His advice was not the thing I took issue with. It was and is this pervasive harking back to the idea of “old school”! I am not saying that the past doesn’t hold kernels of knowledge and understanding that apply today! Quite the opposite! The present is built on the foundation of the thoughts and ideas of the past. Having said that, let’s be clear. The march of science is for the most part linearly forward! By definition, the “school” of today should be more advanced and workable than any “old school” of the past. Were that not so, the old one would still be current! 

My thinking is easily illustrated in terms any muscle head should be able to follow along with.  Collect pictures of all past Mr. Olympia’s and place them in chronological order. What you will see is a steady and undeniable march forward in terms of size and leanness. With each changing of the guard came a new and likely more advanced “school” of thought. Such thinking is not at all disrespectful of past champions or coaches; it simply defines each within the frame work of history.

Why did such a silly and seemingly insignificant remark cause me so much distress? I can’t say for sure. Perhaps it’s my egotistical desire to elevate myself above my contemporaries. Perhaps it’s a desire to witness first hand the fruits of the “the newest school” of thought. I just can’t say for certain.
What I can say is that I have no irrational love affair with the “old school”, and neither should anyone else! We as a sport need to reflect on the past and strive to improve what we can and preserve only what we must.

I can’t wait to see the champions of tomorrow and what heights they will achieve!

B.”EvilGenius”Chavez
Evil Genius Sports Performance
www.EvilGSP.com

Thursday, May 8, 2014

George Frenn

One Of  the very best strength athletes no one has heard of!





B."EvilGenius"Chavez
www.EvilGSP.com 

Thursday, March 6, 2014

%2


I squat once per week, always have.
With only 52 weeks in a year and 2 spent on taper/event....that leaves effectively 50 training se
ssions per year. Simple math shows us that each weekly squat session is %2 of my yearly progress.
When you dwell on this point it realy begins to dawn on you the urgency of each and every session! If I was to miss even one session %98 of my potential is the MOST i could hope to achieve. Sobering thout isnt it?
No one can totaly avoid the ocasional "off" day where things are tougher than normal, but with %2 of your yearly gains at stake who can afford to turn an "off" day into a day off?.
I'll see you at the squat rack! My %2 isnt an option it is a certainty!

B."EvilGenius"Chavez
www.EvilGSP.com.
www.YouTube.com/EvilGSP
www.FaceBook.com/TeamEvilGSP

Friday, May 24, 2013

Volume Training



Big Alex N. finishing up his 10th set of 10 reps in the high-bar squat. EvilGSP athletes know the "POWER" of high volume training! Filmed on 5-18-13 during an EvilGSP Happy Hour" Squat & Deadlift Session!


Volume Training
To squat a lot you must squat a lot……as in shitloads of them! That’s what I was told in broken English when I visited the national training facility in the former czechoslovakia in the early 1990’s. The athletes that I met in Eastern Europe followed this dictum with deranged monk like dedication. I watched amazed as these men (and Women) did set after relentless set of high bar squats and front squats and cleans. The coaches and trainers later explained to me in graphic detail the failings of western thought on the subject of strength training and how there athletes would never “forget” to be strong!

In modern strength-coaching circles, this method is often called the "ten sets method." This methodology seemingly has its roots in German-speaking countries so; it is most often referred to as German Volume Training. I’ve seen dozens if not hundreds of variants on this theme, so for the sake of simplicity we will limit our discussion to the original as much as possible.

This training system originated in Germany in the mid-'50's and was popularized by Rolf Feser throughout the 1960’s & 70’s. Feser was the German National Weightlifting Coach and prototype for all modern thinkers in the field of strength and sports performance. A similar training protocol was being promoted by Vince Gironda on the west coast of the U.S. at or around the same time, but likely he gleaned it from one or more high profile ‘exchange” athletes he was famous for working with.

In Germany and the eastern bloc, this volume based method was used in the off-season to help athletes gain lean body mass and provide repetitive skill at the basic weightlifting movements. It was found to be so efficient at promoting lean body weight gains that lifters routinely moved up a full weight class within one off-season. Arnold Schwarzenegger himself mentioned squatting for 10 sets of 10 in some of his earliest interviews as the only thing that helped developed his legs.

The program works because it targets a group of motor units, and exposes them to an extensive volume of repeated efforts. The body adapts to this extraordinary and specific stress by hypertrophying the targeted fibers and developing a deep neurological connection (coordination) to the targeted motion.

Protocol
The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure.

Rest Intervals
Rest 90 seconds between sets. Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant.
Number of Exercises
One exercise should be performed, with little or no assistance work.
Training Frequency
One training session every seven days per body part is plenty.
Progressive Overload
Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 5lbs and repeat the process.
Application
A simple 3 day split provides plenty of stimulation and adequate rest.

Day 1:
Squat 10x10
Leg curls 3x10 (Rotate the kind used ever 2-3 weeks)
Calf raise 3x10 (Rotate the kind used ever 2-3 weeks)

Day 2:
Bench Press 10x10
Overhead Press 3x10
Triceps Pushdowns 3x10 (Rotate the kind used ever 2-3 weeks)

Day 3:
Barbell Cleans 10x10
DB Row 3x10
Biceps Curls 3x10 (Rotate the kind used ever 2-3 weeks)

*Note:
 Day 3 utilizes cleans rather than deadlifts due to the similar neurological recruitment patterns and muscular/skeletal overlap between squats and deadlifts. If a trainee need to perform volume training for d
eadlifts insert deadlifts in place of cleans, drop squats in favor of machine hack squats and flip the position of days 1 & 3.


B.”EvilGenius”Chavez
www.EvilGSP.com