Training with Dorian

The day after Bodypower 2015 I got the great chance of training with 6x Mr Olympia – Dorian Yates, in his very own Temple Gym.

The session in hand was quads, in true Yates HIT – Blood & Guts style.

Temple Gym is found in the city centre of Birmingham down a back alley leading off Temple Street, not the kind of place you expect to find a gym, let alone one that produced arguably the greatest bodybuilder of all time.

After arriving the gym, I got my pre-workout in, Dorian own DY Nutrition NOX-Pump.

I got warmed up on the stationary bike for 10mins, followed with some dynamic stretching concentrating on the lower back, hamstrings and quads, we continued the warm up with a couple of very light sets of Leg extensions for 15 reps and then it was time to begin.

First exercise was leg extensions, we went through 4 sets working up to 1 final set of complete failure.

First set was a nice and easy 15 reps, really focusing on an explosive yet controlled movement to the top, a big squeeze and hold and very controlled negative back. Second set we went up slightly, another fairly easy 12 reps, by this time the quads were feeling nice and warm, knees were good to go. Third set was the “Medium Set” this is when I started to feel what was to come, got 12 reps out but was really feeling it by 8. Last set, to complete failure, we had the aim of 12 reps – ideally on legs Dorian would go for 10-12 reps as failure. Got a good 8 reps on my own, 2 reps with slight spotting and the final 2 set, the ones that make you feel like your going to grow, got forced out!

Finishing this exercise my quads were pumped full, I new the next 2 exercises were not going to be fun. After a short walk and breather it was time for exercise number 2, Leg Press.

This exercise consisted of 2 sets, a “warm up” set and 1 working set to failure.

The first of these sets was fairly easy, pushing out an unassisted 10 reps. For the second set I took a couple of minutes to catch my breath, got a belt on and time to go. We did full deep rep, very controlled on the way down with an explosive yet controlled positive phase without fully locking the knees out. By the 3rd rep all I could see was stars, we pushed up to 7 reps then did a version of a rest pause to get out another 4 reps, taking each rep at a time, locking out at the top and taking 3 big deep breathes before the next rep.

Now I was really struggling to stay stood up, felt faint and dizzy, I was told to keep walking and big deep breathes while the Hack Squat machine got set up for our final exercise.

For the Hack Squat, my feet were placed narrow, almost touching with toes pointing outwards, this was to really target my outer sweep of the quads, again the first set was a “warm up” hitting 12 reps followed by an all out set. The importance of proper form was always stressed, even as the exercise begins to get a lot harder. Full deep squats, and a big contraction at the top, we went to failure and used the same rest pause technique as on Leg Press to reach the magic number 10.

That was the end, 3 exercises and a total of 8 sets...true blood and guts workout!

June 29, 2015 | View: 2 | Categories: Workout principles | By: Admin

Training with Dorian

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Training with Dorian

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