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Luke Sandoe Project Shredded Super 2015

@Luke Sandoe

Great having u post this up mate and logging your prep.
Couple of questions when u get the chance.

what do you attribute most of you size to? low volume strength training ala DC plus lots of food and pushing your weight up seems to have worked pretty well.
How heavy have you been and at this time how high was your food? pro/carbs/fats etc. would be interesting to see.

Also if you get the chance what a typical days eatin would look like when you are in off season pushing for muscle growth.
 
wow this had way better response than i thought! cool :) Thanks everyone.

@Hilly Yeah i'm sure a lot of my size and thickness has come from getting as strong as i can (safely and optimising the amount of tension i can place on the muscle). The DC training is a high frequncy based program which allows you to rest recover and grow bodyparts more often, always a winner! My goal this prep is to increase my volume (but not back down on weight and intensity) to bring more 'quality' to my physique. In therory it should a) get me in shape better and b)allow my body to condition the muscle i have by spending a little more time in the gym. This has been the consensus from people i have spoken to. I'm pretty young and this is my 5th year training so my muscle has that young fresh look so hopefully it will bring up the level of quality and maturity. Intra workout nutrtion has also played a huge part in my size gains and ability to train harder more often and for longer. Can only be a good thing right!

In my next Vlog i'll post about my eating etc. I have always had a massive appetite which has it's pros and cons haha
 
Luke Sandoe said:
wow this had way better response than i thought! cool :) Thanks everyone.

@Hilly Yeah i'm sure a lot of my size and thickness has come from getting as strong as i can (safely and optimising the amount of tension i can place on the muscle). The DC training is a high frequncy based program which allows you to rest recover and grow bodyparts more often, always a winner! My goal this prep is to increase my volume (but not back down on weight and intensity) to bring more 'quality' to my physique. In therory it should a) get me in shape better and b)allow my body to condition the muscle i have by spending a little more time in the gym. This has been the consensus from people i have spoken to. I'm pretty young and this is my 5th year training so my muscle has that young fresh look so hopefully it will bring up the level of quality and maturity. Intra workout nutrtion has also played a huge part in my size gains and ability to train harder more often and for longer. Can only be a good thing right!

In my next Vlog i'll post about my eating etc. I have always had a massive appetite which has it's pros and cons haha
Click to expand...
great info. have done dc myself n this last 12 months followed a more volume/frequency approach hitting body parts twice over 8 days n it def adds thickness.

my issue has always been worried about getting to out of shape bit this has def limited my gains
 
Should be an interesting read/watch Luke. Good luck with everything.
 
hit up some delts and calves today! i've had a really heavy week of training so far so today i decided to pull back a little on the poundage.

again not noting warm ups.

Rear Delt Dumbbell Hang Swings (made popular by John Meadows)
warmed up to weight i could manage 20 reps with (40kg) and did a triple drop set. I like these a lot as i have pretty big traps that love taking over on everything lol

Hammer Strength Side Lateral Machine
again warmed up to a weight i could manage for 10-12 followed by a triple drop set. For me, to really batter side laterals i always extend the work set with a drop set to fully batter them :)

Dumbbell Press
higher rep range than normal so hit 50kg db for 20 reps

Finished off with one set of six ways (anothe JM movement) directly followed by rear delt flye wih a band. This was just make sure iwas toast... i was :D

Toe Press (on leg press)
1 x rest paused set 12-15 reps total. each rep had a 5 second negative and a 15 second hold in the stretched position, powerful concentric and hard contraction, repeat.This is absolutely BRUTAL! i have my clients do this and i've never seen a movement transform calves like this

Seated Calve Raise
2 x straight sets here. 1 set 20-30 reps and the other a very heavy 6-8 reps

DONE!

Weight was 265lbs this AM in good shape! not holding much fat at all but i do have the english channel under my skin ;) this is how i usually look around the 5-6 week out mark but having competed 3 weeks ago i've kept it tight (apart from my all inclusive holiday to egypt the week after welsh haha!)

18 weeks out and feeling good :)
 
Luke Sandoe said:
hit up some delts and calves today! i've had a really heavy week of training so far so today i decided to pull back a little on the poundage.

again not noting warm ups.

Rear Delt Dumbbell Hang Swings (made popular by John Meadows)
warmed up to weight i could manage 20 reps with (40kg) and did a triple drop set. I like these a lot as i have pretty big traps that love taking over on everything lol

Hammer Strength Side Lateral Machine
again warmed up to a weight i could manage for 10-12 followed by a triple drop set. For me, to really batter side laterals i always extend the work set with a drop set to fully batter them :)

Dumbbell Press
higher rep range than normal so hit 50kg db for 20 reps

Finished off with one set of six ways (anothe JM movement) directly followed by rear delt flye wih a band. This was just make sure iwas toast... i was :D

Toe Press (on leg press)
1 x rest paused set 12-15 reps total. each rep had a 5 second negative and a 15 second hold in the stretched position, powerful concentric and hard contraction, repeat.This is absolutely BRUTAL! i have my clients do this and i've never seen a movement transform calves like this

Seated Calve Raise
2 x straight sets here. 1 set 20-30 reps and the other a very heavy 6-8 reps

DONE!

Weight was 265lbs this AM in good shape! not holding much fat at all but i do have the english channel under my skin ;) this is how i usually look around the 5-6 week out mark but having competed 3 weeks ago i've kept it tight (apart from my all inclusive holiday to egypt the week after welsh haha!)

18 weeks out and feeling good :)
Click to expand...
how long does it take for your water to shift after a show. mines around 4 weeks it seems

also out of interest how do u approach post show. do u believe in a growth/rebound period or just resting
 
Hilly said:
how long does it take for your water to shift after a show. mines around 4 weeks it seems

also out of interest how do u approach post show. do u believe in a growth/rebound period or just resting
Click to expand...

It's coming off now so yeah around 3-4 weeks.

This time i had a rest due to holiday. this is my first week back to training since the welsh. I'll definitley add a pound or 2 of stage weight but i'm not aiming for a major rebound. After my dismal attempt at competing at last yeahs brits a had a big rebound and thats most probably a reason have have made good prgress from then to the last couple of outings :)
 
Luke Sandoe said:
It's coming off now so yeah around 3-4 weeks.

This time i had a rest due to holiday. this is my first week back to training since the welsh. I'll definitley add a pound or 2 of stage weight but i'm not aiming for a major rebound. After my dismal attempt at competing at last yeahs brits a had a big rebound and thats most probably a reason have have made good prgress from then to the last couple of outings :)
Click to expand...
thought so.
if you can control your eating I find it can be a v useful period. Most including myself after previous shows just binge or yo yo n waste it
 
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Hilly said:
thought so.
if you can control your eating I find it can be a v useful period. Most including myself after previous shows just binge or yo yo n waste it
Click to expand...

I think there is some thing in the post show rebound but some would argue its a myth...
 
What would you say, if for argument's sake we momentarily agreed it wasn't a myth (but could well be), is the best way to utilise the post show rebound? I binged so much once that I gained 23kg in 3 days. Obviously all water and fat. I don't want to experience that again!
 
I think if you control your eating habits and don't over eat the body is hyper sensitive to training and nutritional stimulus anyway. Think about how horrifically painful post show pumps are right! Something beneficial has to be going on there. Yes you can gain fat more quickly than other times but i think the same can be said about muscle. I personally have made great gain post show :) Its soooooo hard not become a massive fat bastard post show, we've all been there! haha
 
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