I decided that starting next week im going to switch off of ws4sb3. I just feel burned out working up to a 3-5 rep max each week. I will be starting 5/3/1 for powerlifting
5/8/12
Due to decision above i needed to max out so i can set my new training maxes.
Deadlift:
worked up to 335x1( 20 lb pr)
GHR
Abs
First session with my new inzer forever so i kinda expected the PR.
missed 1st attempt at :40. Got my second attempt at 2:00
woke up at 167.4 21.4%Bf
[quote]georgeh707 wrote:
missed 1st attempt at :40. Got my second attempt at 2:00[/quote]
nice pr, went up pretty quick. What was the fault for your failed 1st attempt?
[quote]Macmade wrote:
[quote]georgeh707 wrote:
missed 1st attempt at :40. Got my second attempt at 2:00[/quote]
nice pr, went up pretty quick. What was the fault for your failed 1st attempt? [/quote]
i didnt take enough time to set up. i started pulling from a bad position so i couldn’t finish.
morning weight 170.3 22.3%BF
5/10/12
Military Press:
Worked up to 115x1(PR)
Pullups:
BWx5,4,4,4,4,4,3 (gettin better)
5/11/12
Squats:
worked up to 315x1(PR)
GHR’s:
3x8
Leg Press:
4pps 3x8
heres the squat
skip to :55
Just made a decision,not gonna do 5/3/1 cuz only a month till football. Instead i will do smolov base meso for squat and smolov jr for bench. Probably a crazy idea but it should be fun.
3 weeks of hell to come
[quote]georgeh707 wrote:
heres the squat
skip to :55[/quote]
dude, that’s a huge PR. You posted last week that you worked up to a 275x2 squat and this week you got 315. jelly.
[quote]Macmade wrote:
[quote]georgeh707 wrote:
heres the squat
skip to :55[/quote]
dude, that’s a huge PR. You posted last week that you worked up to a 275x2 squat and this week you got 315. jelly. [/quote]
thanks man
Real good progress, better than when me and macmade tried a westside type thing lol
[quote]XArena wrote:
Real good progress, better than when me and macmade tried a westside type thing lol[/quote]
I always wanted to try westside but its too complicated. How’d it go
[quote]georgeh707 wrote:
[quote]XArena wrote:
Real good progress, better than when me and macmade tried a westside type thing lol[/quote]
I always wanted to try westside but its too complicated. How’d it go[/quote]
well, I added like 15-20 pounds to my bench press in like couple of months lol after i used assistance exercises strictly for, assistance. My squat went up by 40lbs in a month after starting it, then switched to deadlift, came back, squat dropped by 15lbs.
5/14/12
Smolov Week one day one
Bench: 6x6@120
Squat: 4x9@225
Benching was very easy probably due to the light weight. Squatting on the other hand was killer. I dont think i’ve ever done heavy sets of nine. Mid-set i couldnt even breath.
5/15/12
Smolov week 1 day 2
Bench: 7x5@130
Squat: 5x7@240
Hard
Notes: never have 2 sessions back to back. Don’t eat too much eggs+bacon pre workout, you’ll puke.
YAYY another smolov buddy!
FYI the only workouts that are ‘supposed’ to be back to back are the 7 sets of 5 day followed by the 10 sets of 3 day.
The 4x9 and 5x7 have a day off in the middle, and a day off after the 5x7. YAH.
WOO HOO SMOLOV ROCKS
[quote]Spock81 wrote:
YAYY another smolov buddy!
FYI the only workouts that are ‘supposed’ to be back to back are the 7 sets of 5 day followed by the 10 sets of 3 day.
The 4x9 and 5x7 have a day off in the middle, and a day off after the 5x7. YAH.
WOO HOO SMOLOV ROCKS[/quote]
Oh that makes so much more sense. Btw how far are you in smolov and how’s it going for you smolov buddy?