Typhon: The Reinvention

T

Typhon

2
I should start posting some of my training again really;

A quick update of where I’m at. I decided I was too fat back in September/October so I started cutting back a bit and in that time I’ve gone from about 230lbs@ 29% bf down to 208lbs @ 23%, I’ll probably continue to drop fat until I hit about 15% before eating hard again

I’ve also started a new program recently that’ll see me lifting 3 days a week using a 5/3/1 routine similar to the kind of thing Evo is doing. My rest days will be taken up by throwing (I want to get into throwing stuff) and some cardio (I’m so out of shape now)

My training for later today will be:

Squat – 5x75% (300lbs), 5x80% (320) & 5x85% (340)

Hack squat 4x10-15
Leg extensions 4x 10-30
Leg Curls 4x 10-15
Weighted sit-ups 4x 10

I think I’ll stick to the 5/3/1 program for about 3 months and then move on to High Volume Training for about 8 weeks
 
I was wondering what was going on with your training. So im guessing your not wanting to be a 300lb beast anytime soon....

Ill be following this, and when you hit 15% youll look lean as f**k!

Good luck c0ckney man ;)
 
BigTomW said:
I was wondering what was going on with your training. So im guessing your not wanting to be a 300lb beast anytime soon....
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That plan was to get to 300 and then cut back to a lean 250. The end goal is still the same but I found that when my BF was high my motivation and energy levels dropped and I started training half-arsed and with no real plan or direction for months. At 23% I have the energy levels and enthusiasm back so it's time to get back to work properly so I'll still be targeting the 250 lean mark but approaching from a different angle
 
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At 15% do you think thats going to put you down to about 180? Then are you wanting to stay near 15% all the way upto 250? Thats going to be some gain LOL
 
BigTomW said:
At 15% do you think thats going to put you down to about 180? Then are you wanting to stay near 15% all the way upto 250? Thats going to be some gain LOL
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slowly, slowly catchy Monkey

Although I think my projected weight for 15% would be 190
 
I just did a bit of number crunching on that and if I get down to 190 @15% I’d have gained just short of 1lb of lean mass per month over the past 2 years. For me to gain another 60 @ a rate of 1lb per month would take 5 years

I have been learning that whole time though. It’s important to remember that until I hired Tony to train me I had tendonitis in both shoulders and hadn’t performed a squat in my life. Unfortunately he doesn’t make my schedules anymore but that period of trying new techniques and ideas has helped me massively. I think with the knowledge and experience I have now I’ll be able to keep to 1lb or month or more in the future. Maybe a lean 220lbs by the time I’m 30 would be a good short-term target? (28 next month :()
 
yeah, a lean 220 is my goal too. I thought I'd go for like 240 and then diet down, but I hit 230 and I realized I was getting fat. Building muscle takes a long time :(
 
A question for people familiar with the Hack Squat, should it always be performed with a pronated grip? I imagine that alternate might be tricky
 
whatever grip is comfortable for you, I'd guess.

Have you tried hack squats before? I tried them, but the bar always hits my ass on the way up. Since I have long femurs my hips are always pretty far back in a squat, so the bar just hits them :(
 
No, never tried hack squats before, I'm doing them for pretty high reps so the weight should be low enough for me to get used to the technique required.
I think a pronated grip looks more suitable for that lift so I'll give that a try first of all
 
Right, that session was crazy; I had to do the hack squats and 2 sets of leg curls before I could get to the squats which was a shame. The worst part was that I worked out how much I should be lifting in lbs but didn’t convert to KG’s before getting to the gym so I had to guess-timate. I did 5x 286, 5x330 & 5x353. The last rep on 352 was hard; I had to take about 10 breaths between reps 4 and 5 to get it done

The hack squats were difficult for the same reason Karky mentioned, the mechanics are difficult on this lift for someone with long legs. Thankfully I have long arms too so the bar didn’t hit my butt on every rep but it was hitting my hamstring on most reps. I did 4x10 @ 132 which isn’t exactly setting the world alight but I wouldn’t want to go heavier while I’m still getting the hang of the technique

The leg extensions killed me though, I can’t remember the weight now but it was either 128 or 147 for 3x20 and then 1x14. It hurt so bad and has left me unable to walk down stairs without holding both hand rails

I also did one more set of leg extensions before feeling a tweak in my hamstring and deciding to let that rest
 
I'm with you Typhon and Karky. I got my weight up to 230, and was just too damn fat. Muscle building truly is a slow slow process. I think I put on fat easily too, and then it takes a few months to burn off the fat.

Anyhow, good luck with your progress man.
 
I weighed in at 205.5 @ 22% last night, that's about 2.5lbs lost for 1% bf. That's 7% lost in all which is great but I can only really notice the weight coming off every part other than my stomach
 
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Will you be using a certain weight or the 15%bf for your goal???

If it`s the bf, have you estimated what weight youll be at that???

I only ask because i`m 180ish at 12-13&bf and you`re quit a lot taller. So i`d expect you to be no less than 190lbs:xmas:
 
Typhon said:
I weighed in at 205.5 @ 22% last night, that's about 2.5lbs lost for 1% bf. That's 7% lost in all which is great but I can only really notice the weight coming off every part other than my stomach
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I'm the same. I've been going slowly down since the beginning of summer, and it took months before I started dropping inches off my waist. My tighs, arms, even calfs got a bit smaller, hopefully due to shedding of fat, I hope I didn't lose a lot of muscle.
 
About the leg extensions... For me they are the exercise that give me the most pain. Worse than squats, Deadlifts. Its the isolated pain in the quads which is just soooo bad :D Just thought id say that...
 
marko157 said:
Will you be using a certain weight or the 15%bf for your goal???

If it`s the bf, have you estimated what weight youll be at that???

I only ask because i`m 180ish at 12-13&bf and you`re quit a lot taller. So i`d expect you to be no less than 190lbs:xmas:
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I'll probably end up at about 190 @ 15% but that depends on getting my diet right.

Dropping the fat has made me see how 'bottom heavy' I am; I'm starting to be all butt and thighs. I think my legs training has been far better than my upper training for too long
 
I'm sore everywhere today so I doubt I'll even be doing any cardio work. The high rep stuff is really hitting me hard, the calorie deficit can't be helping either
 
BigTomW said:
About the leg extensions... For me they are the exercise that give me the most pain. Worse than squats, Deadlifts. Its the isolated pain in the quads which is just soooo bad :D Just thought id say that...
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Yeah i agree i get a stinging pain just above the knees on both legs.

I know it`s not generally pc but i quite like leg extensions
 
I think too many people diss extensions. Yea they are primarly an isolation lift, but i do enjoy them.
 
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