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NOTICE: This is article #1 of this series. Click HERE for the front page. My Training Strategy 4-day Split
Day 1 - Legs
Example: On our power day we will do squats first and finish with hamstrings, on our support day we will do hamstrings first and finish with squats. TeamDixon believes in training as heavy as possible all the time so we can get as strong as we can during the bulking phase. When we begin contest prep we will still try to get stronger as the contest approaches. Obviously we will lose some of our strength due to lack of calories and cardio but we'll still try to stay as strong as possible. The way this program is set up, it cycles 4 on and 1 off. Sounds tough? Well it is, but it's not written in stone. Monday Back & Biceps
Pull-ups - 3 x 15 Click Here For A Printable Log Of Monday's Workout!
Tuesday Calves & Abs
Reverse Crunches - 1 x 12 Click Here For A Printable Log Of Tuesday's Workout!
Wednesday Legs
Squats - 405 x 1, 435 x 1, 445 x 1, and 460 x 1 Click Here For A Printable Log Of Wednesday's Workout!
Thursday Day of Rest Friday Chest
Tricep Push downs - 1 x 15 @ 50, 1 x 15 @ 70, 1 x 12 @ 90, 1 x 8 @ 110, 1 x 8 @ 130 Click Here For A Printable Log Of Friday's Workout!
Saturday 
Back & Biceps
Dead lifts - 1 @ 455, 1 @ 455, 1 @ 435, 1 @ 385, 1 @ 385, 5 @ 365, 5 @ 365, 5 @ 365 Click Here For A Printable Log Of Saturday's Workout!
Sunday
Front Military Press - 1 x 15 @ 185, 1 x 8 @ 225, 3 x 6 @ 245 Click Here For A Printable Log Of Sunday's Workout! Weekly Nutrition Plan Day 1
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Snack at 5:30
Snack at 11:30pm Day 2
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Dinner at 8:30
Snack at 10:00pm Day 3
Breakfast at 5:30 Pre-workout
Snack at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Snack at 5:30
Dinner at 8:30 Day 4 - Training Off Day
Breakfast at 5:30
Snack at 8:30
Lunch at 11:30
Meal at 2:30
Snack at 5:30
Dinner at 8:30
Snack at 10:00 Day 5
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Dinner at 8:30
Snack at 10:00 Day 6
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Dinner at 8:30
Snack at 10:00 Day 7
Breakfast at 5:30 Pre-workout
Meal at 8:30 Post-workout
Lunch at 11:30
Meal at 2:30
Meal at 5:30
Snack at 8:30
Snack at 10:00 Nutritional Plan Outline
78 - 129 grams of Fat (702 - 1161 calories) 13% - 19% Total Calories 5500 to 6100 Off Season - 15%F - 40%P - 45%C I often take in extra carbs (up to 10% more) I 'm a power athlete during the bulking season, which means that I rely primarily on the immediate and anaerobic glycogen energy stores. I keep my diet rich in carbohydrates because my muscle's supply of glycogen needs to be restored everyday, or performance and recovery will be impaired. Fats hardly get used so I try to take in as little as possible. Weekly Measurements
Height: 6'1
Body Fat%: 14.5% I will be on a 5-month bulking cycle. Weekly Summary We learned a few things this week. Number one: that technique is KING! Personally I did not have a great week as far as strength goes. My squat day was off and my dead lift day was off. Why? Technique! On my squats I moved my stance out and moved my hand placement on the bar. This resulted in me not being comfortable with my squat depth. Also, getting used to the wider handgrip threw me off a bit. During our dead lift day for some reason my strength was not there. My training partners, Rolanda (competitive power lifter), Lt. Colonel Mark Dillard (competitive power lifter) and myself could not figure out why my lifts were not up to par. Then it hit us all, my head was down and not up as it should be. I was seeing the bar during the entire lift. Now that's a rookie mistake. After making the correction my lifts were much easier. No matter how long you do this sport your technique can always be improved. Lifting weights should be looked at as if were a martial art. Form and technique is KING! As your form improves so will your lifts. Not to mention you cut your chances for injury way down.
 As for the rest of the week it was great. Why great? Let me share this with you- Consistency is your best friend. Even if your workouts are not the best in the world the fact that you are consistent will win in the end. Sure you need to have phenomenal workouts, but if you have a few phenomenal workouts and someone else has a more consistent work out program they win. What also made this week a success is our nutritional plan. Every meal was on track, with a few In & Out Burgers thrown in for good measure. Proper nutrition is key. TeamDixon believes we are not Professional Bodybuilders but Professional Eaters! Topic Of The Week Go With the Grains We've learned a lot about grains this past week and would like to share what we've acquired on this topic. Grains and grain-based foods have been around since the dawn of civilization. Our ancestors looked upon grains as a gift from God. But what's more important to us today is that grains are an excellent source of complex carbs, they're loaded with fiber, high in protein and full of vitamins and minerals. Our favorite grain is the Quinoa - (pronounced kin-wah) Quinoa is the mother of all grains and contains 8 amino acids so it's a complete protein that's high in Calcium, Iron, and B- Vitamins, and the best part is that it has priceless fiber and starches that's essential for a power lifter's nutritional needs. This grain can be eaten anytime of the day. Our favorite recipes are: Quinoa with fruit and nuts for breakfast
Quinoa - ½ cup cooked Prepare Quinoa according to directions on bag. If you would like to double up on your grain intake try our lunch special. Grain Stir-Fry
Brown rice cooked - ½ cup Favorite seasoning like Mrs. Dash and a dash of cayenne pepper - make that 2 or 3 dashes - We like it spicy. Add 1 tsp. of Olive Oil and stir on med heat until peppers are tender. Add diced tomatoes after removing from heat. This makes an awesome pre-work out meal plus you can add diced chicken (cooked) for a more hearty meal and added protein. Other Grains are: Kasha, Bulgar, Teff, Mellit, Pearled Barley, Couscous, and Amaranth. Find your favorite grain and go with it or try them all. They are the simplest to prepare, least expensive and healthiest food around when incorporated with a good nutritional plan. NOTICE: This is article #1 of this series. Click HERE for the front page. Thanks, Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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TeamDixon's training strategy is a two-fold approach. We divide our workouts into two categories. First is our Power day. Our power days are for squats, bench, and dead lift only. On this day we are working on our limit strength. (Limit Strength is absolute strength enhanced by nutritional supplements, ergonomic substances of any form or other techniques.) We will be doing heavy singles followed by a few working sets of five reps. Then we will finish up with some dumbbell work. Our second type of workout will be our Support day. On this day we will reverse the body parts.
Dinner at 8:30 
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