Update:
Last week had to work like crazy(christmas in a airport,snow storm,my birthday…so missed my workout…not proud! will adjust!
Monday Dec22
Cycle 5/Wave 2
Squat & Deadlift
-Squat
235x3
250x3
265x3
-Deadlift
270x3
285x3
300x4 PR
-Leg Press - 3 sets of 10reps
-Sumo DB Swing - 3 sets of 15reps
-Comments:
That a day!!with more time maybe more accessory stuff but honestly Squat and deads on same day wasnot to bad!
Tuesday Dec23
Cycle 5/Wave 2
Push Press & Upper
-Push Press
110x3
120x3
125x5 PR
-Dips 3x10
-Pullups 3x10
-DB Side Press 3x10
*Not in good shape.work is crazy right now and im having hard time finishing the workout.
Sunday Dec28
Cycle 5/Wave 3
Bench Press + Upper
-Bench
175x5
200x3
225x3 (good but not a PR)
-DB Bench Press(2xMax)
60x17
60x10
-Bent-Over-Row
135x12
135x10
135x10
-Seated DB Power Clean
10x10x3
-Barbell Shrugs
135x12
225x5x5x5 (rest pause style)
135x10
Superset:
EZ Bar Curl with Skulls Crushers(3 sets about 10reps each)
Monday Dec29
Cycle 5/Wave 3
Squat
-Squat
225x5
250x3
280x3 PR
-LegPress
4 plates/side x 10
5 plates/side x 8
5 plates/side x 8
6 plates/side x 9
-Calves - a whole bunch
-Abs - a whole bunch
Tuesday Dec30
Cycle 5/Wave 3
Push Press + Rep Upper
-Push Press
105x5
120x3
135x4 Pr
-Bench Press
135x16
135x12
135x11
total 39reps
*Vertical pulling / Rear delt superset
-Pullups
wide grip x 8
medium grip x 6
neutral grip x 5
-Face Pulls
30x20
30x15
30x15
*Medial delts
-DB side press
40x8
40x8
40x8
*Arms superset
-Incline, elbows-out triceps extensions
20x15
30x12
30x12
-Zottmann curls
20x10
20x8
20x8
-Comments:after watching Defranco superstenght dvd you understand i did a ws4sb template workout!!!
Friday Jan02
Cycle 5/Wave 3
Deadlift
-Deadlift
250x5
285x3
320x4 New Pr
-Single leg split squat(back foot on floor)
(holding 25lbs dumbell each side)
3 sets of 10 reps
-45" Back Raise
3 sets of 10 reps
-Abs Pulldown - A Big Bunch!!
So how do you like combining 5/3/1 and WS4SB so far?
[quote]TheDudeAbides wrote:
So how do you like combining 5/3/1 and WS4SB so far?[/quote]
not bad but at the end its very similar to bodybuilder template…
Anyway now back from a short trip to Vancouver and the deload is now completed…almost 5 days doing nothing and more…I will do something similar to the Big but Boring template with my own twist! See next post for my maxes!
Happy new year everybody!
So basically for the next cycle i will use the same weight that i just used for cycle 5 and will try to beat my pr…
Push Press based on 140
75%-105
80%-110
85%-120
90%-125
95%-135
Deadlifts based on 335
75%-250
80%-270
85%-285
90%-300
95%-320
Bench Press based on 235
75%-175
80%-190
85%-200
90%-210
95%-225
Back Squat based on 295
75%-225
80%-235
85%-250
90%-265
95%-280
Here the template, 4 main lifts and accessory:
Main lift 5/3/1 - Bench,Deadlift,Push Press,Squat
Accessory -The basics will always work,between 3 to 5 sets of 8 to 20 reps.
Dips
Incline Press
DB Pressing
Chins
DB Rows
Bent Over Rows
GHR
Leg Curls
Lunges
Leg Press
Back raises
I don’t follow any template for accessory anymore, i know my body and do whatever i need and feel is good for me on that day.
Thurday Jan08
Bench
Cycle 6/Wave 1
Bench:
175x5
190x5
200x7 tied my PR at 200!!
DB Press:
60x10
60x10
60x10
Bent Over Row:
135x10
135x10
135x10
-I took it easy on accessory stuff ,works and travelling being killing me this week.
200x7 is good but not good enough…
Friday Jan09
Deadlift
Cycle 6/Wave 1
Deadlift:
250x5
270x5
285x8 PR
45" Back Raise:
A whole bunch
Abs:
A Whole bunch
-Deadlift is becoming my best lift by far and still improving. I will take the weekend off to and watch some football!
Monday Jan12
Push Press
Cycle 6/Wave 1
Push Press:
105x5
110x5
120x7 PR by one rep!
Superset:
Pullups
10 sets of 3 reps
Dips
10 sets of 5 reps
-This pullups and dips superset plan is based on Harry Selkow recomandation.Right now i can do about 10 pullups and hopefully at the end of the year i will be able to do between 15 to 20reps.
2009 GOALS
Currents stats
Bench 225x3
Deadlift 320x4
Squat 280x3
Push Press 135x4
Pullups max is about 10
Goal at the end of the year
Bench 225x10
Deadlift 315x10
Squat 315x3
Push Press 135x10
Pullups max between 15 to 20 reps
Other: Being lean for summertime…ahah!
Tuesday Jan13
Cycle 6/Wave 1
Squat
Squat:
225x5
235x5
250x7 Pr by one rep
Squat:
135x10
135x10
135x10
Leg Curls:
75x10
90x10
105x8
120x6
Russian Twist:
45x as many rep as possible x3
-Maybe there was place for one or two more reps on squat but without a spotter i didnot feel secure enough!
[quote]crankMAN wrote:
2009 GOALS
Currents stats
Bench 225x3
Deadlift 320x4
Squat 280x3
Push Press 135x4
Pullups max is about 10
Goal at the end of the year
Bench 225x10
Deadlift 315x10
Squat 315x3
Push Press 135x10
Pullups max between 15 to 20 reps
Other: Being lean for summertime…ahah!
[/quote]
Nice, although I think you’ll hit these PR’s much sooner than the end of the year. There are potentially 13 cycles in a year, or thereabout. That is potentially 130 lbs added to squat and deadlift, and 65 lbs added to bench and military.
Wednesday Jan14
Hockey Game:
1h30 min cardio
Thursday Jan15
Bench Press
Cycle 6/Wave 2
Bench:
190x3
200x3
210x8 tied Pr
Bench:
135x10
135x10
135x10
135x8 (close grip)
135x10
DB Rows:
70x10
100x8
100x8
Rolling DB Triceps Extension:
20x15
25x10
25x10
25x9
Tied Pr on the bench , maybe place for one more rep but no spotter again, did not feel secure enough, big test next week with 225 and hopefully a new pr there. Db rows with 100lbs and 8 reps, not bad at all, kind of a pr there also.
friday Jan16
Deadlift
Cycle 6/Wave 2
Deadlift:
270x3
285x3
300x6 Pr by 2 reps(place for more but the grip …)
Good Morning:
135x8
135x8
135x8
Leg Press:
4 plates/side x 20
Calves:
A whole bunch
Abs:
A whole bunch
Cardio:
20 minutes on elliptical HIIT Style, 15sec sprints/45 sec steady pace.
My deadlift is coming up big time, beat my previous 300x4 with 300x6 and there was place for one or two more reps, grip is giving me a hard time and honestly, i was not in good shape today…went to bed to late and woke up early!