Built for Show - Wakiki's Training (B)Log

Training Training Logs
21

[quote]satter wrote:
Good luck with the program, I started it this week and will be posting pics and starting #'s in a bit as well as updating my profile.
I noticed from your posts that you might be doing the workouts wrong. I believe that you are supposed to do rep sceam 4x8 on Mondays, 5x5 on Wednesdays, and 3x12 on Fridays and just alternate between workouts A and B so that for
week 1 you are doing

4x8 for A
5x5 for B
3x12 for A
Then week 2
4x8 for B
5x5 for A
3x12 for B

This way you get to hit each workout with different reps he states this in thechapter before the workouts.
I noticed that you did the same reps for the whole week.

[/quote]

That’s definitely wrong - although I made a mistake with one of my workouts. You’re right that you use different reps, but that’s not the correct reps scheme. I will check my book tonight and post. The way he words it is a little tricky - I’ll clear it up.

22

Great progress and keep us posted, please.

23

I think there is a mistake in the book.
He states in the chapter before the actual workouts to do it the way I listed but when you get to the workouts the way they are numbered causes some confusion he lists to do the A workout
1,4,7 4x8
2,5,8 5x5
3,6,9 3x12
In this way the
1,4,7 workouts fall on Mondays,
2,5,8 workouts fall on Fridays
3,6,9 workouts fall on Wednesdays

This is different from what he states earlier that we should be doing:
4x8 on Mondays,
5x5 on Wednesdays
3x12 Fridays
if we follow his reasoning the numbering should have been like this:
1,4,7 4x8
2,5,8 3x12
3,6,9 5x5
This makes more sense to me because you are are doing the heaviest workout 5x5 in the week that you only do it once.
Following this logic the B workout numbering should read like this:
1,4,7 5x5
2,5,8 4x8
3,6,9 3x12
I believe the book a printing/editing error and that HIS explanation for doing the workouts in the way that I stated makes more sense and should be followed because the charts are wrong.
Maybe we could go to his blog and ask him this question.

24

Further thoughts on this subject:

If we were to follow the workout chart(which I think are missprinted) your rep schedule would look like this.

Week 1
Mon - Workout A 4x8
Wed - Workout B 4x8
Fri - Workout A 5X5
Week 2
Mon - Workout B 5x5
Wed - Workout A 3x12
Fri - Workout B 3x12

This doesn’t make as much sense as

Week 1
Mon - Workout A 4x8
Wed - Workout B 5x5
Fri - Workout A 3X12
Week 2
Mon - Workout B 4x8
Wed - Workout A 5x5
Fri - Workout B 3x12
Which is, I am assertaining is the correct method according to Nate’s comments in the book.

25

FYI
I emailed Nate and he confirmed that the workouts should be done as follows

Week 1
Mon - Workout A 4x8
Wed - Workout B 5x5
Fri - Workout A 3X12

Week 2
Mon - Workout B 4x8
Wed - Workout A 5x5
Fri - Workout B 3x12
etc…

Looks like the charts were printed incorrectly and should actually read:

Workout A
1,4,7 4x8
2,5,8 3x12
3,6,9 5x5

Workout B
1,4,7 5x5
2,5,8 4x8
3,6,9 3x12

Hope this helps.

26

[quote]satter wrote:
FYI
I emailed Nate and he confirmed that the workouts should be done as follows

Week 1
Mon - Workout A 4x8
Wed - Workout B 5x5
Fri - Workout A 3X12

Week 2
Mon - Workout B 4x8
Wed - Workout A 5x5
Fri - Workout B 3x12
etc…

Looks like the charts were printed incorrectly and should actually read:

Workout A
1,4,7 4x8
2,5,8 3x12
3,6,9 5x5

Workout B
1,4,7 5x5
2,5,8 4x8
3,6,9 3x12

Hope this helps. [/quote]

Thanks! Hopefully other people on the program will get this info… gonna go for week 2 workout 3 at 4 today…

27

I’m at the end of week one later tonight.
Check out my log if you like it’s under Built for show - Satter’s training log

28

[quote]satter wrote:
I’m at the end of week one later tonight.
Check out my log if you like it’s under Built for show - Satter’s training log
[/quote]

Cool… I’ll check it out!

12/5/2008
Week 2 Workout 3 (Friday)
4:05 - 4:48 PM

A1) Front squat (3x12, 45s)
135x12,8,6
A2) Step-up (3x12, 45s)
12,9,8

B1) Hip extension/leg curl - glute exercise (1 x 4-8, 30s)
8 x hold a few secs, type 2
B2) Cable wood chop (1 x 8-10, 30s)
#4 x 9 each side

C) Side plank left :53, right :58

Like yesterday, the shorter rest periods kicked my ass… I was breathing like a motherfucker. I got a second wind after I was done and knocked out a few more front squats (7,7,5) and then for good measure, after I got dressed, I walked back in with my backpack on and cranked out 8 chin-ups with Metallica blaring in my ears (Enter Sandman), for no real reason except I was feeling crazy :slight_smile:

One thing about this program though, I miss my deadlifts… the Winter program has them though, so another 4 weeks out.

29

Week 3 Workout 1 (Monday)

4:01 - 4:49 PM

Mobility drill: 10 leg swings/side, 3 lateral drills, 4 T Pushups

A1) Wide grip cable row (4x8, 60s)
130 x 8,8,8,8
A2) DB bench press (4x8, 60s)
60s x 8,8,8,8

B1) Chin-ups (4x8, 60s)
bodyweight x 8,8,6,5
B2) Neutral-grip standing DB shoulder press (4x8, 60s)
35s x 8,8,8,8

C1) Reverse crunch (2x15, 30s)
15, 15
C2) Plank (30s x 2)
:30, :35

For the rows and bench press, the weight was perfect… I just barely squeezed out the last reps. Got close to full sets on chins and shoulder press.

The ab work made me come close to puking again. I felt absolutely sick to my stomach after my workout, I could barely hold down my Surge. But yet it felt amazing.

This was one of those sessions where I walked out feeling invincible. As Dave Draper has said, we lift the iron - and the iron lifts us up.

30

Week 3 Workout 2 (Wednesday)

3:50 - 4:55 PM

A1) Front squat (5x5, 90s)
170 x 5 x 5
A2) Step Up (5x5, 90s)
50 x 5 x 5

B1) Leg curl / hip extension glute exercise (2x6-10, 30s)
5 second squeeze at too x 8, 8
B2) Cable wood chop (2x8-10, 30s)
each side #4 x 10, 10 #5x8, #6x5

C) Side plank
right :57, left 1:01

It took me a bit to get into it today but then I went strong. I just channeled all my frustrations into concentration to fuel my workout. I also got into the cable wood chops - now I found the groove for this exercise. I love the violence of it!! Awesome. And I am happy I added 10 to my front squat!

31

Week 3 Workout 3 (Friday)

3:42 - 4:24 PM

A1) Wide grip cable row (3x12, 45s)
130 x 10,9,5
A2) DB bench press (3x12, 45s)
60s x 12,9,7

B1) Chinups (3x12, 45s)
9,6,4
B2) DB shoulder press, neutral grip (3x12, 45s)
11,7,5

C1) Reverse crunch (2x15, 30s)
15, 18
C2) Plank
1:05, 1:10

32

Week 4 Workout 1 (Monday)

3:21 - 4:15 PM

A1) Front squat (4x8,60s)
155 x 8,8,7,5
A2) Step up (4x8,60s)
50 x 8,8,5,6

B1) Leg curl/hip extension glute exercise (2x6-10,30s)
8,8
B2) Cable wood chop (2x8-10,30s)
#6 x 8,8,8

C) Side Plank
Left 1:10, Right 1:16

33

Week 4 Workout 2 (Wednesday)

3:25 - 4:30 PM

A1) Wide-grip cable row (5x5,90s)
140 x 5,5,5,5,5 1/2
A2) DB bench press (5x5,90s)
70s x 5,5,5,5,6

B1) Chinup (5x5,90s)
25 pound DB x 5,5,5,5,4
B2) Shoulder standing DB press neutral grip (5x5,90s)
40s x 5,5,5,5,5

C1) Reverse crunch (2x15,30s)
15,15
C2) Plank
1:26

34

Week 4 Workout 3 (Friday)

3:33 - 4:30 PM

A1) Front squat (3x12,45s)
135 x 12,9,7
A2) Step-up (3x12,45s)
40 x 12,12,9

B1) Hip extension/leg curl glute exercise (2x6-10,30s)
4,8
B2) Cable wood chop (2x8-10,30s)
#5 x 12,12

C) Side plank
left 1:03, right 1:07

I had lower back pain towards the end of the front squats. So much so that my first set of glute exercises had to be cut short because of pain. I felt kind of weak in this workout, I am definitely not used to sets of 12, so I guess endurance is what I’m going to improve in.

Also, I am thinking of skipping the long winter strength portion of the program and going to the Spring part, reason being that I want to get into better overall shape and drop some body fat.

Not sure yet though, I may just stick with the program and start to lean down a few months before next summer. I just wanna be able to go out without a shirt and not be embarrased!

35

The other option might be to start doing four workouts per week instead of three, while still rotating through the different rep ranges, eg.

Mon A 4x8
Tue B 5x5
Wed Off
Thu A 3x12
Fri B 4x8
Sat Off
Sun Off

Mon A 5x5
Tue B 3x12
Wed Off
Thu A 4x8
Fri B 5x5
Sat Off
Sun Off
etc…

This way you’ll get through each phase 1-2 weeks quicker and by my calculation you can start the Spring or Summer workouts almost 2 months earlier without skipping anything. This is the what I’m going to do after this first 6 week phase.

36

[quote]satter wrote:
The other option might be to start doing four workouts per week instead of three, while still rotating through the different rep ranges, eg.

Mon A 4x8
Tue B 5x5
Wed Off
Thu A 3x12
Fri B 4x8
Sat Off
Sun Off

Mon A 5x5
Tue B 3x12
Wed Off
Thu A 4x8
Fri B 5x5
Sat Off
Sun Off
etc…

This way you’ll get through each phase 1-2 weeks quicker and by my calculation you can start the Spring or Summer workouts almost 2 months earlier without skipping anything. This is the what I’m going to do after this first 6 week phase.[/quote]

That’s a pretty good idea. I’m in week 5 this week, so after next week when the program changes I might try that. Of course, I’ll need to gauge how I feel about recovery, so will be on a trial basis when I do that.

37

Week 5 Workout 1 (Monday)

12/22/2008

3:28 - 4:22 PM

A1) Wide grip cable rows (4x8, 60s)
135 x 8,8,7,5

A2) DB bench press (4x8, 60s)
65s x 8,8,6,5

B1) Chin-up (4x8, 60s)
8,8,4,4+2

B2) DB shoulder press (4x8, 60s)
35s x 8,8,7,8

C1) Reverse crunch (2x15, 30s)
20, 21
C2) Plank
1:19

38

Week 5 Workout 2 (Wednesday)

12/24/2008
11:59 AM - 1:00 PM

A1) Front squat (5x5, 90s)
175 x 5,5,5,5,5

A2) Step-up (5x5, 90s)
50 x 5, 60 x 5,5,5,3+2

B1) Leg curl/glute exercise (3x8-10, 30s)
8,8,10
B2) Cable wood chop (3x8-10, 30s)
#5 x 8,10,10

C) Side plank
LHS 1:13
RHS 1:13

39

Week 5 Workout 3 (Friday)

12/26/2008
4:21 - 5:01 PM

A1) Wide grip cable row (3x12,45s)
130 x 12,9,6

A2) DB bench press (3x12,45s)
60s x 12,10,6

B1) Chinups (3x12,45s)
9,4,4

B2) DB shoulder press (3x12,45s)
35s x 10,7,5

C1) Reverse crunch (3x15,30s)
15,15,10

C2) Plank
1:31

Did some extra because I feel my biceps gave out too early because of the short rest periods.

D1) Dips 10, 10
D2) Chins 9, 5

40

Week 6 Workout 1 (Monday)

12/29/2008
3:35 - 4:30 PM

A1) Front squat (4x8,60s)
160 x 8,8,8,5

A2) Step-ups (4x8,60s)
50 x 8,8,8,8

B1) Leg curl / glute exercise (3x6-10,30s)
8,8,8
B2) Cable wood chop (3x8-10,30s)
35 x 8,8 42.5 x 8,8

C) Side plank
Left 1:08, Right :44

Was my first day at the YMCA. I am canceling my LA Fitness membership.

Time for a little assessment:
Front squats - progressing steadily. I’m happy.
Step-ups - progressing slowly, quads pretty trashed from the squats.
Leg curl/glutes - Usually pretty sore after squats, but added volume.
Cable wood chop - hit or miss with the groove. Switched to a new machine, so the numbers don’t match.
Side planks - cut out a little early this time, was pretty trashed.

Wow, this place is so different from LA Fitness. When you come in, you see the pool, the cardio machines, and all the other machines. To get to the free weights room, you go down the hall, left down another hall, past the basketball courts and locker rooms, down some steps, and into a smaller room with no music, oldschool equipment.

Wow. Seems the people there know each other though. Smaller crowd. My panting and grunting certainly carried a lot more in that small room!