For an introduction my Name is Damon, i’m a scrawny kid from Bethesda MD.
this log will document my journey into weightlifting, i will be posting progress photo’s,daily training sessions and measurements.
Today i weigh in at 147 pounds @ 10% body fat,standing at 5"10
My current PR’s are
Bench Press-160
Conventional Deadlift-350
Over Head Press-105
Max dead hang pullups-20
ATG squat 205
for the next 8 months i will be utilizing Joe Defranco’s “Westside for Skinny bastards” template after which i will be using Jim Wendler’s 5/3/1
For nutrition i will be following the parameters set in Dr John Berardis Massive Eating series.
recovery is also accounted for with
8-10 hours of sleep a night
-naps
-adequate nutrition
-Mobility and Foam/PVC rolling
My Lean Mass Goal set for January/17/13 is 22 pounds.
with a nutritional surplus and heavy/persistent lifting with Periodization i should be able to reach my goal.
Max Effort Upper Body
-Bench Press
barx20
65x10
85x10
105x8
125x8
135x5
145x4
my issue with bench pressing is currently my set up as well as inexperience.
during the last 3 sets i focused on arch and upper body tension/as well as keeping my elbows tucked in
-2x max reps dumbell incline bench
35’sx8
Max Effort Upper Body
1)Bench Press(i also supersetted bench with rope climbs 6x3)
barx20
65x15
85x10
105x8
125x8
135x6
145x4
i used this day to focus on my technique
the cues that helped the most were a)keep upper body tension b)keep elbows tucked c)keep thoracic spine arched
2a)2x Max Reps Dumbell Incline Press
35’sx8
45’sx20
50’sx15
shooting for 20 on the 50’s next week
after i hit 60’s for reps i’lln switch to weighted bar pushups
3a)Seated Row with Fat Bar double D handle 4x10
90x15
105x10
105x10
120x10
120x10
3b)Face Pull with Rope attachment 4x10
really focused on keeping the arms out of the motion and retracting my scapula
60x15
70x10
70x10
80x10
90x8
4a)DB Laterals 3x15
15’sx15
20’sx15
20’sx15
20’x15
kept my form super strict here,felt a great lactic acid build up in my delts, the tempo i kept was 2 sec concentric/1 sec eccentric
finisher 100 pushups as fast as possible 7:00
My impression of my first day on ws4sb is that it has a great blend of high and low reps
after re-reading the 3rd article i realized i need to take my max effort warm up easier and work up with less volume
other than that i’m going to keep bench for atleast another 2-3 weeks to improve that lift, afterwards i’ll switch to weighted chin ups
i’m still conflicted because i feel my main lifts will be neglected due to rotation, with school starting 5/3/1 seems to be a more solid progression…