Yeah I’m planning on messing around with some high intensity work after I finish the 3’s cycle. Actually in a Q&A Chad said to deload and hit a new single for your lifts before starting again so I’m sure some ME type stuff couldn’t hurt.
Now that I know the way into your heart… <3
I’m just waiting patiently to start University to join their frisbee team.
Ugh I gotta wait until Monday to see the Westside variation pout
Fine, will do.
Is it like, a complete variation or is it the WS4SB part 3?
I saw the E-book or whatever for part 3 and it looks amazin. If I wasn’t incorporating FST-7, I will strongly consider doing it.
[quote]trav123456 wrote:
Yeah I’m planning on messing around with some high intensity work after I finish the 3’s cycle. Actually in a Q&A Chad said to deload and hit a new single for your lifts before starting again so I’m sure some ME type stuff couldn’t hurt.[/quote]
Yeah, that’s kind of what I was thinking too. Worst that could happen is that my body rebels and I’m back to the TJM, no harm done.
[quote]Nikki9591 wrote:
Now that I know the way into your heart… <3
I’m just waiting patiently to start University to join their frisbee team.
Ugh I gotta wait until Monday to see the Westside variation pout
Fine, will do.
Is it like, a complete variation or is it the WS4SB part 3?
I saw the E-book or whatever for part 3 and it looks amazin. If I wasn’t incorporating FST-7, I will strongly consider doing it.[/quote]
Gotta leave ya wanting more, you know?
I’ll probably put up the variation sometime tomorrow night so I can kind of work through what all I want to do. So you won’t have to wait ALL the way till Monday. It’s not like WS4SB exactly, its a different guy that put it together. Its one of those things where he kind of guides you on working the main lifts, and you more or less just figure your own shit out for assistance, which suits me just fine.
Quick Update
Co-rec Frisbee team won our first game! The girls have never played frisbee before, but are athletic and have played enough sports to figure out how to move on the field. We were also down one girl, so we had to play with 5 players on the field against 6. I nearly hurled about 6 or seven times, which directly correlates to points I scored (4) and big defensive runs/plays I made. I managed to stay upbeat and coach everyone through it too, so that ended up keeping everyone fired up and happy, which made the game so much more fun to play.
Our opponents were really good natured too, which made things much easier from an interest standpoint. Everyone will want to come back now, not really because we won, but because they played hard and had fun doing it, which is all I wanted to accomplish.
Got to go study the spine for my Ortho 3 test in the morning. I’ll be back later to take a study break (or 8).
PEACE.
Here’s the update I promised before I got distracted staring at Nikki’s avi.
This spinoff of Westside works along the same principles, but cycles things a little differently.
It will still be a MTThF, or 4 days a week setup. Monday and Thursday are Lower Days, Tuesday and Friday are Upper Days.
Dynamic Day will cycle through 8, 10, and 12 reps. So the 4th dynamic day will be back to 8 sets of whatever (upper or lower) it is. It also runs through 40%, 45%, 50%, 55% of the max lift. So every 5th Dynamic Day will be back to 40% of the max for however many sets and reps are prescribed.
The ME day will cycle through a 4RM, 3RM, 2RM, and 1RM as well. That way I’m not always going to a heavy single, but I’m still working fairly heavy weights.
The Repetition day is the 3rd day to cycle in to either the upper or the lower rounds. This one is a little trickier, but it makes sense to me. Each percentage has an assigned number of reps to it. Sets don’t matter, just get your shit done in as few sets as possible. The prescribed stuff goes: 60%=50 reps, 65% = 40 reps, 70% = 30 reps, 75% = 25 reps, 80%=20 reps. I’m going to go ahead and guess that 80% day will suck every time.
That’s the jist of it at least. I hope it made sense, I tried to convey it as best I could. I’ve plugged in assistance work as I saw fit, and will likely tweak that as I go along. I know some exercises (like GHR’s) work super well for me, while others (leg curls) don’t have the carryover I need, or seem to aggravate back injuries (Good Mornings). We’ll see where I end up, but I’m certainly excited to get this thing underway.
Still going to keep in Arm Day Saturdays btw. So that will be what I hit in the morning before I go apartment hunting again.
PEACE.
Arm Day
4/16/11
Did the Phase 2 Meadows routine. Nothing great to report. Shoulder started acting funny, so I ended up having to keep the weights lighter than I wanted. Oh well. Live to fight another day I suppose.
Your enthusiasm for the game is refreshing. Congrats on your victory.
Me? Distracting? Psshh.
Hope the apartment hunting goes better than the arm workout =(
[quote]Nikki9591 wrote:
Your enthusiasm for the game is refreshing. Congrats on your victory.
Me? Distracting? Psshh.
Hope the apartment hunting goes better than the arm workout =([/quote]
Thanks! And the apartment hunting went well. I quit looking after I checked out the first place on my list. Meets all my requirements, has hookups for a washer/dryer, and is super clean and fairly quiet. Fingers crossed they’ll have an opening late this summer/early this fall.
[quote]wiggles wrote:
Here’s the update I promised before I got distracted staring at Nikki’s avi.
This spinoff of Westside works along the same principles, but cycles things a little differently.
It will still be a MTThF, or 4 days a week setup. Monday and Thursday are Lower Days, Tuesday and Friday are Upper Days.
Dynamic Day will cycle through 8, 10, and 12 reps. So the 4th dynamic day will be back to 8 sets of whatever (upper or lower) it is. It also runs through 40%, 45%, 50%, 55% of the max lift. So every 5th Dynamic Day will be back to 40% of the max for however many sets and reps are prescribed.
The ME day will cycle through a 4RM, 3RM, 2RM, and 1RM as well. That way I’m not always going to a heavy single, but I’m still working fairly heavy weights.
The Repetition day is the 3rd day to cycle in to either the upper or the lower rounds. This one is a little trickier, but it makes sense to me. Each percentage has an assigned number of reps to it. Sets don’t matter, just get your shit done in as few sets as possible. The prescribed stuff goes: 60%=50 reps, 65% = 40 reps, 70% = 30 reps, 75% = 25 reps, 80%=20 reps. I’m going to go ahead and guess that 80% day will suck every time.
That’s the jist of it at least. I hope it made sense, I tried to convey it as best I could. I’ve plugged in assistance work as I saw fit, and will likely tweak that as I go along. I know some exercises (like GHR’s) work super well for me, while others (leg curls) don’t have the carryover I need, or seem to aggravate back injuries (Good Mornings). We’ll see where I end up, but I’m certainly excited to get this thing underway.
Still going to keep in Arm Day Saturdays btw. So that will be what I hit in the morning before I go apartment hunting again.
PEACE.[/quote]
Sounds good man! My plan is to work up to a 3rm the first week after deload, then a 2rm, and a new 1rm on the third week, then I’m going to work into my new lifts for the next cycle since I want to back squat again. I’ll be watchin!
Strongman Sunday
4/17/11
Push Press
Warmup, then
135x5
155x3
175x1
195x1 <— 20 lb. PR
70% of 1RM = 135 lbs
135x25 reps (took 3 sets)
Pullups
BW x25 reps, took 7 sets
DB Farmers
100lb x a lot of feet until grip failed.
DONE.
I wanted to get in the gym and lift some heavy shit, but I wasn’t exactly sure where I wanted to go with that since I’m starting that Westside variation tomorrow. This is one of the Sunday workouts that I saw the guy I got the program from do, so I gave it a shot. Shoulder is still weak for sure, but no pain!
I’m so close to hitting my BWx1 for pressing overhead. I consider this a huge accomplishment for me finally, and I can’t wait to finally hit it, even if I got to use a little leg drive. Also, I started incorporating the violent shrug to start the rep like Thib’s mentioned, and it makes a hell of a lot of difference in my form and overall shoulder-feeling-goodness. Will definitely keep that in mind next time I press.
Got work to do.
Y’all stay strong.
PEACE.
Soooo… wat-cha movin for? =D
Nice PR, you’ll get your BW press soon, I’m sure.
[quote]Nikki9591 wrote:
Soooo… wat-cha movin for? =D
Nice PR, you’ll get your BW press soon, I’m sure.[/quote]
A few things. My current location is great because it’s very near school, but also sucks because most of the PT clinics are on the other side of town, and it’s a brutal commute. Once school is over, I lose all the benefits of this location. Plus, the new place will be closer to the parents (who live abt 20 mins away) and my lady (who lives abt 25 mins away), and the location of my next clinical rotation. 3 pluses right there.
And that BW press WILL be mine. Before the end of May. Thanks for the support.
4/18/11
DE Lower
Speed Squats (40%)
135x8x2 <—slow descent, explode out of the hole
Superset with:
Box Jumps
8x2
Leg Press, 3 sec negative, explode, no lockout
3ppsx10
4ppsx10
5ppsx10
6ppsx10
GHR
3xAMAP
Superset with
Decline Situps
3xAMAP
DONE.
Got a heck of a sweat going today. Good workout, felt really explosive on those squats, so hopefully this will end up translating well. I’ve decided I’m going to set up my workouts as follows:
Main Lift as listed for each day
Supplemental Work (back for upper days, hams/quads for lower)
Strength Circuit Finishers (3 rounds)
You’ll see exactly what I mapped out as it comes, but I took a little liberty with Thib’s complexes and worked them to my advantage (I think) based on what I know works for my body. The finishers will be done on Repetition days and Dynamic days, and I’ll just stick with the main exercise and supplementals on ME days. Based on how I’ve responded to such things in the past, I think this setup will allow me some extra conditioning with the supersets, but won’t cause the neural burnout by stacking way too much stuff after my heavy ME work.
I’ll see how it works over the next few weeks, and if I crash and burn I’ll just rework it again. I’m excited to see how this turns out though.
Off to study Prosthetics and Orthotics. Yuck.
PEACE.
So you graduate this semester?
That new leg workout is mean haha
Nice
Study prosthetics? Wow, are you studying to be ayyyeee… phsyical therapist?
[quote]Nikki9591 wrote:
So you graduate this semester?
That new leg workout is mean haha
Nice
Study prosthetics? Wow, are you studying to be ayyyeee… phsyical therapist?[/quote]
Yeah, I’m a 2nd year physical therapy student. Unfortunately, I won’t be graduating until a year from this May (done in 2012)… But they sure are trying hard to kill me before then.
4/19/11
RE Upper
Bench
Warmup, then
155x50 reps (60% of 1RM)
Bench Grip Rows
155x8
175x4x8
Superset with
Band Pull Aparts
Mini x5x12
3 Rounds of Circuit, 30s rest between stations, 90s rest between rounds
DB Bench - 65,75,85x5
Pushup to Step - 8 reps
Clap Pushup - 5 reps
DONE.
Holy shit that circuit was tough. I could barely generate any power at all by the last round, so I called it, figuring its better to stay explosive then to try and do clap pushups without any power (think broken nose)… Very happy with this session. Worked on my bench form a bit, widened my stance, and practiced shrugging to set my upper back, and I felt so much tighter. Really cool stuff.
Got another frisbee game tonight if it doesn’t rain, then I’m going to take tomorrow as a rest day. Will report back with game results later.
PEACE.
[quote]
Yeah, I’m a 2nd year physical therapy student. Unfortunately, I won’t be graduating until a year from this May (done in 2012)… But they sure are trying hard to kill me before then. [/quote]
It’s like… I’m psychic 
I’m sending positive vibes for your game. Like, horsehoes and rabbit feet and stuff of that nature.
[quote]Nikki9591 wrote:
[quote]
Yeah, I’m a 2nd year physical therapy student. Unfortunately, I won’t be graduating until a year from this May (done in 2012)… But they sure are trying hard to kill me before then. [/quote]
It’s like… I’m psychic
I’m sending positive vibes for your game. Like, horsehoes and rabbit feet and stuff of that nature.[/quote]
Thanks for the positive vibes, but we couldn’t pull it off. The team played really well, and considering the pretty heavy wind, I was actually pretty impressed with how they fared. Some dropped discs and off throws for sure, but so did the other team. We played hard, and it will be a different story I think if we ever get a full squad out there. For now, I’m going to pass out.
PEACE.
You’re probably the most jacked frisbee player ever dawg, so you win anyways
[quote]trav123456 wrote:
You’re probably the most jacked frisbee player ever dawg, so you win anyways[/quote]
No I am.
But he’s a close second ;D
Seriously though, good attitude about the game Mister.