Hi all,
So I was planning on writing this on Sunday or Monday but now it is Tuesday and I am finally getting to it. Last week I talked about reevaluating and refocusing my goals in the direction that I want to move in. I also mentioned that I was going to start following Mike O'Hearn's Power Bodybuilding program to get my strength up so I can have a personal powerlifting meet to see if I have made gains. My goal was to increase my overall total to 1300 lbs from my current best at 1115lbs. Here is what happened this last week.
On Monday, which is my natural rest day I started reading up on powerlifting and different strength programs to help me improve my strength and technique. I found information on Westside Barbell and their program called The Conjugate Method combined with The Dynamic Method. As I read up on the programs and the story behind Westside Barbell, I found myself interested in their program and the techniques they use. So I wrote a program based off the information on their site and other sites talking about them.
This week was a fun week and I enjoyed following the Westside Barbell Method of training. I have been sore in new ways and in different muscles. I tried new types of exercises that challenged me mentally and physically. Below is what I have been doing.
Tuesday - Dynamic Effort Bench Press
Wednesday - Bench Extra Work
Thursday - Dynamic Effort Squat/Deadlift
Friday - Squat/Deadlift Extra Work
Saturday - Max Effort Bench Press
Sunday - Max Effort Squat/Deadlift
Dynamic Effort is speed work. This is where you perform exercises to increase the explosive strength. This strength helps with the start from the bottom of the press, squat, and deadlift. This work includes working between 50-60% of your 1RM doing explosive reps sometimes with bands and chains to add variable resistance to help reduce bar deceleration throughout the rep.
Max Effort is maximal strength work. This day of the week you push to a 3RM or a 1RM and try to hit new personal records (PRs). This helps build muscular strength and is done with a variety of exercises to ensure your muscles don't adapt and that you CNS (central nervous system) doesn't get burnt out.
Both the Dynamic and Max Effort days consist of 1 main exercise to focus on explosive or maximal strength respectively. These days are followed up with assistance work which consists of bodybuilding type exercises focusing on the major muscle groups used for each main movement. So on bench day the first assistance work is for triceps followed by upper back and shoulders. On squat and deadlift day the assistance work would be glutes, hamstrings, lower back. All these should be 8-10 reps but the rep range can vary to keep the muscle confusion principle working.
Extra work is essentially a recovery workout by working the same muscles used the day before with lighter weights and higher reps. These workouts should be less than 30 minutes and can be as early at 6 to 12 hours after the previous day. I, for the sake of time, wait until the next day. I always end this exercise with a conditioning cycle of tabata style work. This is also the day that I hit abs hard because they are one of the most important muscle groups.
This is what I did this last week and this week has started off just a good. The cycle for this program is on Dynamic day week 1 is 50%, week 2 is 55%, and week 3 is 60%. Then you drop back down to 50%. I am going to throw in week for as a repetition week where I do the main lifts for 6-10 reps which will help with the groove of the movement. This is to help improve my technique, which is knowledge from listening to Mark Bell's Powercast and Brandon Lilly's YouTube page.
Any questions feel free hit me up on twitter @travismiller1
God Bless
Travis
Tuesday, November 19, 2013
Sunday, November 10, 2013
Power Lifting Status and Goals
Hiya,
So last time I posted that I was shifting my focus from aesthetics to strength based goals. This was because I am not really an aesthetic kinda guy, but I really love the feeling I get lifting heavy weights. So, I also mentioned that I was going to be testing where my current lifting status is by performing a simulated power lifting meet and then I would reevaluate my goal for January 3, 2014.
Today I went to the gym feeling a little under the weather because of head congestion. but I wasn't going to let it stop me from getting the results I wanted. Yesterday, I did some research on the order of a power lifting meet and what a typical warm up progression for 1RM (rep max) would consist of. The meet would consist of the lifts in the order of Squats, Bench Press, and Deadlift. The typical warm up for testing 1RM is as follows:
50% 1RM for 8 reps followed by 2 minutes rest
60% 1RM for 5 reps followed by 2 minutes rest
70% 1RM for 3 reps followed by 3 minutes rest
80% 1RM for 1 rep followed by 3 minutes rest
90% 1RM for 1 rep followed by 5 minutes rest
100% 1RM for 1 rep followed by 5 - 15 minutes rest
+2~5% increase followed by 5 - 15 minutes rest
Continue until unable to complete rep
Today I went with my approximate 1RM and based my test off of those. In the order of Squat, Bench Press, and Deadlift. The only thing I didn't do that would have been allowed in a meet would be 3 attempts at a given weight. I decided that because of time that when I hit my first failure I was done. So where do I sit as a power lifter?
Squat at 355 lbs - I was estimating 400 lbs
Bench at 285 lbs - I was estimating 315 lbs
Deadlift at 475 lbs - Previous best was 455 lbs
Total at 1115 lbs
I was a little disappointed on the squat and bench but it is understandable because I had been focusing on aesthetics instead of strength. I am totally excited on breaking my personal best on deadlift and that makes up for the squat and bench.
So here is where I am at for my goals. Deadline is still January 3rd, 2014. I am still setting my eyes on the 1300 lbs total with Squat at 425 lbs, Bench at 350 lbs, and Deadlift at 525 lbs.
Many people will tell you that it is an unrealistic goal but The question isn't if their opinions are going to let me but rather who's going to stop me!
God Bless,
Travis
So last time I posted that I was shifting my focus from aesthetics to strength based goals. This was because I am not really an aesthetic kinda guy, but I really love the feeling I get lifting heavy weights. So, I also mentioned that I was going to be testing where my current lifting status is by performing a simulated power lifting meet and then I would reevaluate my goal for January 3, 2014.
Today I went to the gym feeling a little under the weather because of head congestion. but I wasn't going to let it stop me from getting the results I wanted. Yesterday, I did some research on the order of a power lifting meet and what a typical warm up progression for 1RM (rep max) would consist of. The meet would consist of the lifts in the order of Squats, Bench Press, and Deadlift. The typical warm up for testing 1RM is as follows:
50% 1RM for 8 reps followed by 2 minutes rest
60% 1RM for 5 reps followed by 2 minutes rest
70% 1RM for 3 reps followed by 3 minutes rest
80% 1RM for 1 rep followed by 3 minutes rest
90% 1RM for 1 rep followed by 5 minutes rest
100% 1RM for 1 rep followed by 5 - 15 minutes rest
+2~5% increase followed by 5 - 15 minutes rest
Continue until unable to complete rep
Today I went with my approximate 1RM and based my test off of those. In the order of Squat, Bench Press, and Deadlift. The only thing I didn't do that would have been allowed in a meet would be 3 attempts at a given weight. I decided that because of time that when I hit my first failure I was done. So where do I sit as a power lifter?
Squat at 355 lbs - I was estimating 400 lbs
Bench at 285 lbs - I was estimating 315 lbs
Deadlift at 475 lbs - Previous best was 455 lbs
Total at 1115 lbs
I was a little disappointed on the squat and bench but it is understandable because I had been focusing on aesthetics instead of strength. I am totally excited on breaking my personal best on deadlift and that makes up for the squat and bench.
So here is where I am at for my goals. Deadline is still January 3rd, 2014. I am still setting my eyes on the 1300 lbs total with Squat at 425 lbs, Bench at 350 lbs, and Deadlift at 525 lbs.
Many people will tell you that it is an unrealistic goal but The question isn't if their opinions are going to let me but rather who's going to stop me!
God Bless,
Travis
Friday, November 8, 2013
Stop Being Schizophrenic with Your Workouts
Hey all,
Sorry I haven't been on here. I have been working out but I have not been consistent. I was jumping from program to program every couple of weeks. I was trying to find one that was going to get me to my goal. My goal of getting to 10% body fat by Christmas. This seems like a decent goal with a firm date and a tough but attainable and measurable result. However, I was not happy with what I was doing to get there and so I was confused on what program I wanted to do. There is so much information and so many programs to try that give great results, but it can get chaotic when you try to process all of it. I had to find something to fix this issue.
Well the other day Cory Gregory, the President of Muscle Pharm, put out a twitter Q&A session. I sent him a tweet asking @MusclepharmPres Do you ever feel like a schizophrenic when deciding workout routines? Ideas on overcoming? I expected a response because he is good at interacting with his followers and the response I got really got me thinking. This is what he responded: @TravisMiller1 yea thats why I try to have a goal at the end of the plan helps me focus. It is not a deep revelation or an awe inspiring piece of knowledge, but it got me thinking.
Then he also has been blogging at #StayMotivated and when I went back and read a few of the posts that I missed. I came across this one.I-could-feel-it-in-air. I realized as I read it that my goal of 10% body fat is an aesthetic goal and I am not an aesthetic person. Yes, I do pose in front of the mirror and I like to flex my biceps and look at the V-Taper that is building as my body fat decreases, but I have never cared about aesthetics or showing everyone my physique. I had forgotten what I really loved to do in the fitness world.
So the solution to my schizophrenic workout mindset......evaluate and set proper a goal(s). This is what I have done and I have a plan, which is still under construction details wise. I really like the power lifting aspect o f weight lifting. Do I want to set world records and become one of the strongest men in the world? That is not part of my goals at this time, but if it happens then it happens. So with a goal set and a date set, I am working out the specific strategy to work toward those goals. I have the program I am going to use to reach my goals chosen.
Before I tell you my specific goals I am going to give a quick overview to the world of power lifting to those who don't know. Power lifting is based around 3 main lifts. Bench Press, Squat, and Deadlift. The goal is to max out for 1 rep (1RM) on all three lifts. To the best of my knowledge, during a meet or competition they have placings for each of the main lifts and an overall which is a combined weight of all your lifts. So for example, say someone has a bench of 300, squats of 450, and deadlift of 500 they would have a combined of 1250 lbs.
So to my specific goals, I plan on holding a personal meet....IE this is my deadline for my goal on the 3rd of January. Based on my past performance my goal is a combined of 1300 lbs. This is based off my best lifts in the past where bench was 295, Squat was 350, and deadlift is 455. The squat is an approximate because I never had as spotter to go for a true 1RM. So my estimated combined is 1100 lbs.
I know, I know, you cannot base a goal on an estimated starting line. So this is where the strategy comes in to play. This upcoming week, I am going to do all three lifts to find out my 1RM on each one of the lifts. This will allow me to adjust and finalize my goals on the lifts and combined. The second part of the strategy is the program I am going to used to get me to my goals. One of the role models that I have had in fitness is Mike O'Hearn. Mike O'Hearn is a huge fitness Icon. He has a program that he follows called Power Bodybuilding. It incorporates the three may lifts in a power lifting routine followed by secondary bodybuilding routine. I am sure that I had mentioned this in the past because I was following this program earlier in the year.
So I ask you once again, to stick with me and keep checking in. ...I will keep you updated with my current 1RM for all three lifts and if I need to adjust my goal for January 3rd then I will update you with that information too.
God Bless,
Travis
Sorry I haven't been on here. I have been working out but I have not been consistent. I was jumping from program to program every couple of weeks. I was trying to find one that was going to get me to my goal. My goal of getting to 10% body fat by Christmas. This seems like a decent goal with a firm date and a tough but attainable and measurable result. However, I was not happy with what I was doing to get there and so I was confused on what program I wanted to do. There is so much information and so many programs to try that give great results, but it can get chaotic when you try to process all of it. I had to find something to fix this issue.
Well the other day Cory Gregory, the President of Muscle Pharm, put out a twitter Q&A session. I sent him a tweet asking @MusclepharmPres Do you ever feel like a schizophrenic when deciding workout routines? Ideas on overcoming? I expected a response because he is good at interacting with his followers and the response I got really got me thinking. This is what he responded: @TravisMiller1 yea thats why I try to have a goal at the end of the plan helps me focus. It is not a deep revelation or an awe inspiring piece of knowledge, but it got me thinking.
Then he also has been blogging at #StayMotivated and when I went back and read a few of the posts that I missed. I came across this one.I-could-feel-it-in-air. I realized as I read it that my goal of 10% body fat is an aesthetic goal and I am not an aesthetic person. Yes, I do pose in front of the mirror and I like to flex my biceps and look at the V-Taper that is building as my body fat decreases, but I have never cared about aesthetics or showing everyone my physique. I had forgotten what I really loved to do in the fitness world.
So the solution to my schizophrenic workout mindset......evaluate and set proper a goal(s). This is what I have done and I have a plan, which is still under construction details wise. I really like the power lifting aspect o f weight lifting. Do I want to set world records and become one of the strongest men in the world? That is not part of my goals at this time, but if it happens then it happens. So with a goal set and a date set, I am working out the specific strategy to work toward those goals. I have the program I am going to use to reach my goals chosen.
Before I tell you my specific goals I am going to give a quick overview to the world of power lifting to those who don't know. Power lifting is based around 3 main lifts. Bench Press, Squat, and Deadlift. The goal is to max out for 1 rep (1RM) on all three lifts. To the best of my knowledge, during a meet or competition they have placings for each of the main lifts and an overall which is a combined weight of all your lifts. So for example, say someone has a bench of 300, squats of 450, and deadlift of 500 they would have a combined of 1250 lbs.
So to my specific goals, I plan on holding a personal meet....IE this is my deadline for my goal on the 3rd of January. Based on my past performance my goal is a combined of 1300 lbs. This is based off my best lifts in the past where bench was 295, Squat was 350, and deadlift is 455. The squat is an approximate because I never had as spotter to go for a true 1RM. So my estimated combined is 1100 lbs.
I know, I know, you cannot base a goal on an estimated starting line. So this is where the strategy comes in to play. This upcoming week, I am going to do all three lifts to find out my 1RM on each one of the lifts. This will allow me to adjust and finalize my goals on the lifts and combined. The second part of the strategy is the program I am going to used to get me to my goals. One of the role models that I have had in fitness is Mike O'Hearn. Mike O'Hearn is a huge fitness Icon. He has a program that he follows called Power Bodybuilding. It incorporates the three may lifts in a power lifting routine followed by secondary bodybuilding routine. I am sure that I had mentioned this in the past because I was following this program earlier in the year.
So I ask you once again, to stick with me and keep checking in. ...I will keep you updated with my current 1RM for all three lifts and if I need to adjust my goal for January 3rd then I will update you with that information too.
God Bless,
Travis
Saturday, September 7, 2013
Back to the Blogging
As you all have known, I am on a journey to make my physical being better. I have made great improvements. I had stopped writing on here when I stopped being so dedicated about my progress. I let my diet slip a little and then I got a little confused on what I wanted to do for workouts. This caused a little confusion in my gym life. I have still been working out and still making progress but I have not been as focused. I have been following a program for the last 8 weeks called Get Swole by Cory Gregory the president of MusclePharm. I have seen great results from this program. I have been putting photos and videos up on my instagram @TRAVMLLR.
I am getting ready to start a program called MI40 by Ben Pakulski. After purchasing his program and reviewing the material and watching all the videos, I am completely amazed at how well this program is put together and the wealth of information Ben provides. I have run a couple of sample workouts this past week based on his concepts and program. As I sit here with my calves and quads on fire from yesterday's workout, I am absolutely convinced this is what I want to used for the next 6 weeks, even though the concepts and knowledge will transfer to any workout program with little effort.
I am looking forward to sharing this journey with all of you who have been faithful supporters of me and my journey. I plan on keeping this updated as well as adding some videos to the site. I am looking at doing random or maybe some regular video blogs. Please stay tuned and check out the programs I mentioned in the links below.
God Bless
Travis
Links
My Instagram
Get Swole
MI40
I am getting ready to start a program called MI40 by Ben Pakulski. After purchasing his program and reviewing the material and watching all the videos, I am completely amazed at how well this program is put together and the wealth of information Ben provides. I have run a couple of sample workouts this past week based on his concepts and program. As I sit here with my calves and quads on fire from yesterday's workout, I am absolutely convinced this is what I want to used for the next 6 weeks, even though the concepts and knowledge will transfer to any workout program with little effort.
I am looking forward to sharing this journey with all of you who have been faithful supporters of me and my journey. I plan on keeping this updated as well as adding some videos to the site. I am looking at doing random or maybe some regular video blogs. Please stay tuned and check out the programs I mentioned in the links below.
God Bless
Travis
Links
My Instagram
Get Swole
MI40
Sunday, April 7, 2013
Progress Update: End of the $100,000 Transformation Challenge
Hi all,
Sorry I haven't been on here and posted any updates. I have been pretty successful in my transformation. I am down 2 shirt sizes from XXXL to XL. My pants and shorts have gone down from 46 inch waist to 38 inches. True waist measurement is down from 50.5 to 44.75 inches. I didn't make it as far as I wanted to but I am not discouraged and I have started another challenge called Summer Shred also on bodybuilding.com. Here is my final blog entry for the Transformation Challenge HERE.
I am also in the process of creating my own workout program. It is based off of the role models that I have talked about in the past. Dr. Jim Stoppani, Cory Gregory, Mike O'Hearn, and Steve Cook. I have learned so much over the last 9 months from these guys. As you know I specifically followed Jim Stoppani's and Mike O'Hearn's workouts during the transformation challenge. I also used some of the techniques I learned from Cory Gregory. I also have a goal of becoming a personal trainer and so this creation is another step in the process of learning how to be a personal trainer. I know it is a small part but it is a start. And like my primary role model Dr. Stoppani, I am going to be the first guinea pig to follow this program over the next 6 to 12 weeks during the Summer Shred. I will get back into keeping you updated and let you know how my new journey is going.
I would like to thank all of you for your support during this last 13 weeks or so as I have been putting in the effort. Your support is invaluable for staying motivated and pushing through the hard times. If any of you need help or have questions about what I am doing feel free to comment and I will get back to you shortly.
Good Night
God Bless
Travis
Some good links to my role models
www.jimstoppani.com
www.mikeohearn.com
www.musclepharm.com
www.stevecookhealth.com
www.bodybuilding.com
Sorry I haven't been on here and posted any updates. I have been pretty successful in my transformation. I am down 2 shirt sizes from XXXL to XL. My pants and shorts have gone down from 46 inch waist to 38 inches. True waist measurement is down from 50.5 to 44.75 inches. I didn't make it as far as I wanted to but I am not discouraged and I have started another challenge called Summer Shred also on bodybuilding.com. Here is my final blog entry for the Transformation Challenge HERE.
I am also in the process of creating my own workout program. It is based off of the role models that I have talked about in the past. Dr. Jim Stoppani, Cory Gregory, Mike O'Hearn, and Steve Cook. I have learned so much over the last 9 months from these guys. As you know I specifically followed Jim Stoppani's and Mike O'Hearn's workouts during the transformation challenge. I also used some of the techniques I learned from Cory Gregory. I also have a goal of becoming a personal trainer and so this creation is another step in the process of learning how to be a personal trainer. I know it is a small part but it is a start. And like my primary role model Dr. Stoppani, I am going to be the first guinea pig to follow this program over the next 6 to 12 weeks during the Summer Shred. I will get back into keeping you updated and let you know how my new journey is going.
I would like to thank all of you for your support during this last 13 weeks or so as I have been putting in the effort. Your support is invaluable for staying motivated and pushing through the hard times. If any of you need help or have questions about what I am doing feel free to comment and I will get back to you shortly.
Good Night
God Bless
Travis
Some good links to my role models
www.jimstoppani.com
www.mikeohearn.com
www.musclepharm.com
www.stevecookhealth.com
www.bodybuilding.com
Monday, February 25, 2013
A Week Late but Here You go!
So I promised you all a 6 week update on my progress which of course the end of week 6 was last Monday. Well better late than never.
I would like to say that I don't think the progress pictures do any credit to the real results probably due to the fact that the pictures were not taken with the same background or the same distance from the camera. Lesson learned from that experience. However, the measurement numbers don't lie So without further adieu here you go for the update
Top: Weight 271lbs, BF 26%, Chest 48.5in, Waist 50.5in
Bottom: Weight 260lbs, BF 23.6%, Chest 46.25in, Waist 47in
So there you go. I have switched to doing the HIIT 100 program by Jim Stoppani. This week I have lost another 4.5 pounds and I am excited about what the results are going to be at the end of the entire 12 weeks.
Another update is that after this 12 weeks is up my friends and I are going to be running in the Warrior Dash on April 13th. This is a 3.2 mile obstacle course.
That's it for this week. I will try to keep you updated a little more frequently.
God Bless
Travis
I would like to say that I don't think the progress pictures do any credit to the real results probably due to the fact that the pictures were not taken with the same background or the same distance from the camera. Lesson learned from that experience. However, the measurement numbers don't lie So without further adieu here you go for the update
Top: Weight 271lbs, BF 26%, Chest 48.5in, Waist 50.5in
Bottom: Weight 260lbs, BF 23.6%, Chest 46.25in, Waist 47in
So there you go. I have switched to doing the HIIT 100 program by Jim Stoppani. This week I have lost another 4.5 pounds and I am excited about what the results are going to be at the end of the entire 12 weeks.
Another update is that after this 12 weeks is up my friends and I are going to be running in the Warrior Dash on April 13th. This is a 3.2 mile obstacle course.
That's it for this week. I will try to keep you updated a little more frequently.
God Bless
Travis
Saturday, February 9, 2013
Update
So in the last post I had said that I was going to update you on my current stats and what kind of progress I have been making. I didn't do that as you know if you are a regular here. I did take the measurements and I am quite pleased with the results and a I had expected at that time I have actually started losing weight although it hasn't been a lot I am down 7 pounds. Other progress results that I am pleased with is that I am currently wearing a shirt that I haven't worn in about 1 1/2 years.
That is about all I am going to give you for updates on my progress for now because in 8 days I will be 6 weeks in to my 12 week challenge which means it is time for progress pictures and time to switch the exercise routine up. I have the routine I am going to do next already figured out. I need to finish doing some weight calculations for this program but I am doing that on Monday, which happens to be my rest day. So one final progress stat for today and then I am going to sign off until next weekend when I will re-post my before pictures along side my progress pictures. That stat is for the month of January I lost 1.5 inches off my waist and I am sure I have lost about another inch since then but we will find out next week at my half way update.
Stay Tuned
God bless
Travis
That is about all I am going to give you for updates on my progress for now because in 8 days I will be 6 weeks in to my 12 week challenge which means it is time for progress pictures and time to switch the exercise routine up. I have the routine I am going to do next already figured out. I need to finish doing some weight calculations for this program but I am doing that on Monday, which happens to be my rest day. So one final progress stat for today and then I am going to sign off until next weekend when I will re-post my before pictures along side my progress pictures. That stat is for the month of January I lost 1.5 inches off my waist and I am sure I have lost about another inch since then but we will find out next week at my half way update.
Stay Tuned
God bless
Travis
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