I spent 7 days last week in the Mayan Riviera part of Mexico on vacation. Since I had planned to compete at Nationals my training was scheduled for a deload back in late June. Instead I continued training up until the Friday before vacation. Then I took a complete week off from training while on vacation. I don't always do this, but I needed a mental and physical break. While on vacation I re-read two books that I highly recommend everyone reads, "Under the Bar" and "Raising the Bar", both by Dave Tate. These books are just what I needed after the past few months I've had. The lessons in these books are great for success in the gym, professional life or personal life. Read them if you haven't. Re-read them if you have.

I also had a lot of time to think about my training goals and what I wanted and needed to do. I realized that I haven't had a true hypertrophy training phase in a long, long time. Sure I've added in volume and pushed up the calories and made some nice gains this past year and a half. I was also coming off of cutting from 215 to 185 for The Arnold. Then after England last fall I was only 194 pounds. I've hit 220 a little over a month ago, but settled around 217-218. After vacation I'm walking around at about 215. I always lose weight on vacation.

I decided I'm going to take the next 12 weeks and train like a bodybuilder with a slight strength emphasis. I talked with teammate Mike Mastell about his off season training and I really liked how he does things. So I'll be working with him some on that end of things and going back to a body part split. I'll even have an arm day, haha. I just need a mental break from pushing for strength for so hard for so long. I also like learning from others and Mike's a great person to learn from. I'm looking to push up my muscle mass over the next 12-24 weeks. Then working strongman events back in along with more of my type of programming. I don't plan to compete again in 2015 and I see winter or spring of 2016 to be my next competition. Then if life allows I'll be doing USS Nationals in Louisville, KY next June.

So needless to say the next few months will be interesting to follow along.  I'll be starting my actual training program next week, but I'm taking this week to get used to a bit more volume and bodybuilding style training.

7.13.15

A. Incline DB Press

45's x 8

65's x 8

85's x 8

95's x 8

105's x8

105's x 8

105's x 6

 

B. Incline Bench Press

135x6

205x6

215x6

215x6

 

C. Flat DB Bench Press

105's x 8

90's x 8

80's x 10 drop set to 50's x 8

 

D. DB Rear Delt Raises

3 sets of 20 w/45s rest

 

E. DB Front/Side Raises (Hands at 10 and 2)

35's - 3x10 with 6 partial reps