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Thread: EMS Max Strength Journal

  1. #1
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    EMS Max Strength Journal

    EMS Max Strength Journal

    BRIEF BIO

    Iím 21 years old and a senior in college studying exercise science. My username may be familiar to many people on this forum as Iíve held journals on this website over the past 5-6 years. I just started seriously training for and competing in Olympic style weightlifting in November 2011 (~6 months ago). I realize that this is a very late start for this sport in which it would have been ideal to start at age 12, but this excuse will not stop me from being the best I can be in this sport.


    PURPOSE

    I realize that this is a forum for sprinters mostly as Iíve been a former sprinter (very slow though), but the main purpose for this journal is to utilize the Electronic Muscle Stimulator (EMS) as an implement to my strength training. I know that this device was highly advocated by Charlie Francis after reading many of his materials (CFTS, Key Concepts, forum reviews, EMS training theory thread, etc) and also realize that this device would benefit my training more and could be used more often as a lifter. Now that I know the potential benefits for EMS, I find it hard to believe that very few athletes use this device. Iím no expert on EMS and Iím still learning new things everyday about it. I want to use this journal to track my progress and use it as a resource to people here interested in incorporating EMS Max Strength to their training.

    CURRENT TRAINING AND HOW I INTEND TO USE EMS MAX STRENGTH

    I just finished my Base/GPP Block of doing some higher volume reps (10ís) and now going into a more specific training block (5ís). You can look at my sample training program here: http://forum.bodybuilding.com/showth...6294381&page=1. I've been making some good gains in the program already, but I think EMS will be an extra aid in my "lust" for strength gains. I plan on adding two EMS sessions per week which would be at the end of the day on Mondays and Thursdays over this entire block as well as the next two blocks. Every three weeks I will unload on whatever training block I am currently in and just do one EMS session that week. This journal should have 19 EMS sessions total if everything goes as planned. I will be using EMS on the quads, glutes, hamstrings, abs, low back, and trapsezius muscle groups.

    Here are my current training numbers
    Height Ė 5í9Ē/175cm
    Weight Ė 181lbs/82kg
    Snatch Ė 220lbs/100kg
    Clean and Jerk Ė 275lbs/125kg
    Back Squat Ė 362lbs/~165kg x 10, 397lbs/~180kg x 2, 370lbs/168kg x 5
    Front Squat Ė 377lbs/171kg x 1
    Clean Grip DL Ė 363lbs/165kg x 2
    Snatch Grip DL Ė 342lbs/155kg x 3
    Bench Ė 232lbs x 10, 250lbs x 5, 275lbs x 2
    Military Press Ė 127lbs x 10, 165lbs x 3
    Push Press Ė 197lbs x 5, 227lbs x 2
    BTN Push Press Ė 202lbs x 10

    OTHER INFO

    Iím using the Neurotrac Sport XL unit that I bought for $160 USD from the UK. If the unit doesnít satisfy my needs, Iím getting a Globus unit. I will do 10 x 6sec ON/54sec OFF for each training session and just auto-regulate when I need to. Iíve only used Max Strength EMS for one block last summer on my hamstring muscles only (Iím extremely quad dominant) and the results were great. I wound up setting a PR in my 30m sprint at a bobsled combine without doing any speed work in 4 months.

    Aside from Charlie Francisí materials, Iím using Giovanni Cirianiís ďEMS DigestĒ manual as a resource for pad placement, etc. Iíd highly encourage anyone to read this manual who is looking into incorporating EMS into their training program.

  2. #2
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    Re: EMS Max Strength Journal

    5's Block Week 1, Monday, 5.21.12

    Rack Power Jerk Cluster - 222lbs, 232lbs, 242lbs, 232lbs, 222lbs (~30sec), 2 x 5 w/ 222lbs
    Back Squat - 377lbs x 4 (fail), 357 x 5, 342 x 5
    BTN Push Press - 212lbs x 3 (fail), 202lbs x 4 (fail), 192lbs x 5
    Bench - 252lbs x 5, 242lbs x 5, 227lbs x 5
    -No military press because I ran out of time.

    Back Squat - http://www.youtube.com/watch?v=5IOMf...ature=youtu.be

    Rough day today. I'm not worried about it though because the very same thing happened to me the last time I did this program when I transitioned from 10's to 5's. I should have been just a little bit more conservative with the weight jump. Still living and learning...

    ~4hrs later

    EMS Max Strength Session 1/19

    Warmup: 10min hot shower, 15 arm circles clockwise/counter clockwise, leg swings forward/lateral x 15, 6min light pulsing warmup on quads.

    -Every muscle group was stimulated 6sec ON/54sec OFF

    QUADS - 38 mAmps
    HAMSTRINGS - 45 mAmps
    GLUTES - 65 mAmps
    ERECTOR SPINAE - 44 mAmps
    CALVES - 35 mAmps
    *330uS was set for all muscle groups.

    Cooldown - 6min light pulsing on calves, static stretching on muscles that were stimulated.

    Brutal stuff here.... It almost felt like my hammies and quads were going to get ripped off my femurs! I already know that I'll be extremely sore tomorrow, my VMO muscles are already beat. I kept the same pulse width for every muscle group stimulated today at 330uS. That will be something I need to look further into, especially for the smaller muscle groups. It should be interesting to see how this affects my training this week. Also decided to just to do these 5 muscle groups. This session took 2hrs btw, I will need to become more efficient in the future with these upcoming sessions.

  3. #3
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    Re: EMS Max Strength Journal

    Tuesday, 5.22.12

    Block Snatch - 187lbs x 1 (fail), 177lbs x 3, 167lbs x 3
    Snatch Grip DL - 317lbs x 5, 302lbs x 5, 287lbs x 5
    Snatch Grip RDL - 262 x 5, 247 x 5, 235 x 5
    Snatch Grip Shrug - 317 x 5, 302 x 5, 287 x 5
    Bent Over Row - 202lbs x 5, 192 x 5, 182 x 5
    Chin-ups - 3 x 5

    I should have taken more warm-up sets before doing the block snatches today. My technique has been way off as of late, I was able to do 197 x 3 the last time I did them actually.

    I actually do not have hardly any muscle soreness from yesterday's EMS session surprisingly. I have a little in my glutes, but I thought I was going to for certainly be sore getting out of bed this morning... I was wrong.

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    Re: EMS Max Strength Journal

    Wednesday, 5.23.12

    Power Jerk - 3 x 5, 222lbs (failed last 3 reps on last set)
    Back Squat - 5 x 5 w/ 342lbs
    BTN Push Press - 3 x 5 w/ 192lbs
    Bench - 5 x 5 w/ 227lbs
    Ab Wheel - 2 x 15
    Side-ups - 2 x 10

    Good day of accumulating volume.

    Still no extreme soreness from the EMS. However my calves did feel more sore this morning than they did yesterday. My seconds EMS session is tomorrow evening.

  5. #5
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    Re: EMS Max Strength Journal

    Thursday, 5.24.12

    Block Cleans - 277lbs x 3, 262lbs x 3, 252lbs x 3
    Clean Grip DL - 347lbs x 5, 332lbs x 3, 315lbs x 3
    Clean Grip RDL - 277lbs x 5, 262lbs x 5, 252lbs x 5
    Clean Grip Shrug - 347 x 5, 332 x 5, 315 x 5
    Bent Over Row - 3 x 5 w/ 182lbs

    277 x 3: http://www.youtube.com/watch?v=QPPfG-z2wjA
    347 x 5: http://youtu.be/xr9X1cEyzfQ

    Overall a good day hitting 2 PR's in this workout. It's been a while since I've done block cleans and they felt foreign to me. I actually failed some of my warmup sets and realized that I wasn't starting with my hips hinged back enough (instead I was standing too upright), this could be the very reason why I failed my snatches on Tuesday.


    EMS Session 2/19

    Same warmup used like last time.

    Quads - 45
    Hamstrings - 47
    Glutes - 75
    Erector Spinae - 48
    -No calves because they are still sore.

    Another brutal session, but not near as bad as the first one. I think the battery on my unit is already dying from this stuff, it was flashing while I was stimming hte glutes. Could be the reason why the milli-Amps were much higher on the glutes and erector spinae this session. I might have to use a new battery for each session.

  6. #6
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    Re: EMS Max Strength Journal

    Saturday, 5.26.12

    Snatch - 177 x 1, 187 x 1, 197 x 1, missed 202 3x
    Clean and Jerk - 225 x 1, 242 x 1, 252 x 1, stopped because I ripped 3 calluses
    Front Squat - 357lbs x 2

    PR on the front squat today! I have video of the front squat, but shot it at a horrible angle. Other than that everything really sucked today. Lifts are down because I'm primarily more focused on becoming stronger in the less specific stuff. It's a sacrifice I'm willing to make. Also with the snatch I also have to keep in mind that I did change my technique by not curling my wrists inward at the start. For the time being, I'm going to start incorporating some pause snatches below the knee on Tuesdays instead of block snatches. I also need to step it up a notch on taking care of my hands. These bars here are a lot less friendlier to the hands than the bar I use back at school.

    I'm not too surpised that I didn't get any extreme soreness from the EMS this week. My biggest worry now is that the unit I'm using won't be powerful enough to use on my glutes in the upcoming sessions. If this happens, I'm going to have to discontinue using the unit because it wouldn't make much sense to use it on other muscle groups that are going to benefit more to this training.

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    Re: EMS Max Strength Journal

    Week 2, Monday, 5.28.12

    Power Jerk - Cluster - 227, 237, 247, 237, 227, 227 x 5
    Back Squat - 377 x 5, 357 x 5, 342 x 5
    BTN Push Press - 207 x 4 (fail)
    Bench - 257 x 5, 247 x 5, 232 x 5

    377lbs x 5: http://www.youtube.com/watch?v=9d7vd9SLNp8

    Wish I was able to get more sets in today, but I got to the gym kind of late. I hit some solid numbers today, but they were hard as hell to achieve. Next week should be interesting.

    EMS Session 3/19

    Quads - 52
    Hamstrings - 51
    Glutes - 83
    Erector Spinae - 51

    Another tough EMS session...

  8. #8
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    Re: EMS Max Strength Journal

    Tuesday, 5.29.12

    Pause Snatch - 177 x 3, 187 x 2 (fail), 192 x failed all 3)
    Snatch Grip DL - 332 x 5, 317 x 5, 302 x 5
    Snatch Grip RDL - 272 x 5, 257 x 5, 247 x 5
    Snatch Grip Shrug - 332 x 5, 317 x 5, 302 x 5
    Ab Wheel - 2 x 20

    332 x 5: http://www.youtube.com/watch?v=c2qyD...ature=youtu.be

    Rough day today. Snatches look good on camera, but still just plain weak compared to where they were a month ago.

    I did have some soreness fatigue everywhere from last night's EMS session. I really felt it today.

  9. #9
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    Re: EMS Max Strength Journal

    Hey Ku2u,

    As we discussed earlier this week, the cheap "heavy duty" 9 volt batteries that come with this unit are total garbage. My Energizer 9 volt has lasted months, so with a quality 9 volt you should be set for a while. It will be interesting to see how the sessions progress and if you run out of power.

  10. #10
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    Re: EMS Max Strength Journal

    Quote Originally Posted by T-Slow View Post
    Hey Ku2u,

    As we discussed earlier this week, the cheap "heavy duty" 9 volt batteries that come with this unit are total garbage. My Energizer 9 volt has lasted months, so with a quality 9 volt you should be set for a while. It will be interesting to see how the sessions progress and if you run out of power.
    I will keep that in mind Tyrone. Stay posted with this log!

    Wednesday, 5.30.12

    Power Jerk - 2 x 5 w/ 222lbs
    BTN Push Press - 3 x 5 w/ 192lbs
    Back Squat - 5 x 5 w/ 347lbs
    Bench - 5 x 5 w/ 232lbs

    Tough day accumulating all of that volume. Moved back to school today, starting class tomorrow.

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