Next: Mass Made Simple

So, I'm clearly on a Dan John kick. The guy's programs work and I'm a huge fan. Next on the chopping block is his 'Mass Made Simple'. It's a 6 week, intensive 'BULKAN!!!!' program. My start weight at the end of the 10,000 KB challenge was 199 lbs give or take. My goal is about 215 or 220, and as lean as I can do it. I like the fact that it's a short burst of mass gain, so you're not tempted to go on a 10 year bulk and just essentially get fat and not give a shit. The clear finish line agrees with how I like to do goals.

Here's the T-Nation article that gives a taste of the book (which is more detailed)
http://www.t-nation.com/free_online_article/sports_body_training_performance/mass_made_simple

The workouts have a nice progression and are based on four 'lifts':

1: Bench Press (and bat wings): for upper body mass and the bat wings for balancing all the pushing.

2: One handed over head press (and bird dogs): for forcing strength symmetry, and to teach the athlete to lock down the body and create stability in the whole trunk. I really am starting to like one hand pressing movements.

3: Barbell complexes: for a metabolic hit, as well as getting some work on the muscles not directly worked in the other parts of the program. It goes Barbell row/clean/front squat/ overhead press/ back squat/ good morning. The bar doesn't leave your hands until the complex is done, and you don't go to the next movement until you complete the prescribed reps.

4: High rep squats: are straight forward. Time under the bar (DJ says) builds mass, so there's lots of squats!


The diet portion is pretty simple too. It goes like this:

1: Eat like an adult. Keep processed crap to a minimum, and lots of meat and veggies. Very paleo in appearance actually.

2: Eat more protein

3: Take more fish oil

4: Eat 2-3 peanut butter sandwiches a day to jam some extra calories in there.

5: Eat more fiber.

DJ recommends adding protein to different spots, adding a new spot each week. Like morning, before and post workout, and before bed. But only says you should add a new protein addition each week so you can track how it impacts you. I like the self learning aspect of that, rather than just throwing it all in at one time.
Training Log:

Workout 1 of MMS: this is the feeler workout to see the starting point for the program. I'm hoping to get to 215 or 220 during the course of the training. Start weight is 199.2
Bench starting point: 165
bat wings - 25#
one handed OHP -46lbs My left shoulder is bitch mode. I did it with 50lb dumbells, but it was too difficult w/ the left so I dropped it back to 45#.
Schkwaughts - 95x30 ouch,,,

Workout 2: Bench 170# 2-3-5 x2
batwings 20# 5secsx10
one hand OHP 45# 2-3-5 x 2
barbell complex 75# first 3 then 95# for last 3.
squat 95# 30rx2sets

Workout 3: bench 170 2-3-5 x3
Batwings 20# 5sec x 10
One hand ohp 50# 2-3-5 then had to drop back to 45 for last two sets.
Complex 95 5reps each exercise x 2 complexes
115# squats 2x30

Notes: Feeling crazy bloated from the breads and peanut butters and volume of good. Been taking 6 fish oil caps and a serving of Metamucil a day per his instruction.

Workout 4:

Bench 185# 2-3-5 x3 and 170x9

batwings 21lbs 10secx5 holds

one hand OHP 45 2-3-5 x 3

Complex 95 (had to skip military press due to cooked shoulders), then 85,85

Squat 115 3x30reps

die.

The one armed press is really showing me how pussy my left shoulder and side of my body is in general. I need to start whacking-off with my left hand.

Wrkout 5 185 2-3-5 x 3

batwings 27s 5sec x 5

OHP 45# 2-3-5 x 3

complex 85# 3x

Schkwaughts - 95, 115, 135 - 30x

Weighed myself this morning.... 201. da fuq. I need to eat more peanut butter or something!!! Maybe another few quadruple quarter pounders?

Workout 6 185 2-3-5-10 failed a rep 7 of the 10 portion. 2 more 235's

Batwings 30# 5x5secs

OHOHP 50# 2-3-5 (7 reps only) 45# 2x 2-3-5

Complex 85# x5 

Squats 95x10 115x10 135x 50. Did the set of 50 in 35,15 rep sets

Workout 7:

heaviest double completed cleanly:EDIT: it was actually 225

batwings 30# 5x10 secs

OHOHP 50# 2-3-5, 2x (failed on rep 7 of second set, so that's a  strength gain)

complex: 3 with 85,95,105 skipped OHP on the last one due to faggyshoulderpower

Squats 95x10, 115x10, 135x10, 185x10, 205x5x3sets

The lower rep sets are way easier for me.

Workout 8:

BP 225 x 2 -5 sets

BatWings 30# 5 10 sec holds

OHOHP 45#kb (my sister worked out with me and we needed the extra DB)

Complex: 65,85,95,95,100

Squat: 95x10, 115x5, 135x3, 185x2, 205x50

The squat set broke down lby reps like 15,8,5,10,12

I have forgotten to check my weight.  I'm eating until uncomfortably full most of the time. So I figure I'm eating enough. Doing 75g shakes in the AM/PM and 25g before training. at least 1 PBJ a day.

210# approximately. 

Workout 9 

Bp 205 x 3 x 5 sets

Bat wings 30# 10sec x 5

Oh ohp 50# 2-3-5 x 3

Complex 105,115,125 2 reps per movement 

Squat 95x10, 115x10, 135x10, 185x10 205x5, 205x20

Eat all the turkey.