You’re right man, only a month left. You still planning on doing some WS4SB inspired stuff?
[quote]WhiteFlash wrote:
You’re right man, only a month left. You still planning on doing some WS4SB inspired stuff?[/quote]
I don’t know really… I had better results with this program (and eating less) than I did trying to bulk on WS4SB. I like the way Flow has setup his program (someone inspired by EC). I might try to do something similar… or even repeat this… I still don’t know.
[quote]gabex wrote:
WhiteFlash wrote:
You’re right man, only a month left. You still planning on doing some WS4SB inspired stuff?
I don’t know really… I had better results with this program (and eating less) than I did trying to bulk on WS4SB. I like the way Flow has setup his program (someone inspired by EC). I might try to do something similar… or even repeat this… I still don’t know.[/quote]
You know man, I’m in the same boat as far the WS4SB thing. Relly liked that program, but feel like I’m getting killer results from the setup and structure of this. Definitely gonna use the principals as the basis for future work. Go get it on this last month bro.
Phase 3, Day 46, Upper
A. Speed Pin Press
125 (5x3 @ 55%)
195x2
205x1
B1. Neutral Grip Seated Row
150x5
160x5
145x7
B2. DB Push Press
60x5
65x5
55x7
C1. Straight Arm Pulldown
80x12
80x12
80x12
C2. DB Lying Tri Ext
omit
Deload complete… Bring on Phase 4
Start (2/23) | Previous (3/16) | Now (5/16/09)
Waist at Smallest point xx | xx | 29.5
Waist at Belly button 32.5 | 32.5 | 32
Waist at Widest point 34 | 33.5 | 33
Hips 36 | 36.75 | 36
Thigh 23.25 | 24 | 23.5
Arms (cold) 14.25 | 14.5 | 14.5
Phase 4, Day 47, Lower
A. Anderson Front Squat (subbed in Front Box Squat)
225 (7x1 @ 90%)
- We don’t have adjustable pins… the rack would’ve put me at rock bottom ATG … no way possible… so I did Front Box Squat’s till I can figure it out… I did get 225x2 last week but that was almost full ME… so I figured 225 was 90%
B. Speed Deadlift
245 (8x1 @ 60%)
C. Front Squat/Clean Grip Revere Lunge
barx8/side
85x8/side
95x8/side
105x8/side
- Hard… awkward…
D. Pallof Press
20x10/side
25x10/side
- Didn’t remember sets/reps
iPod not working. Spent 10 mins trying to figure out how to do Anderson squats… shitty day
Phase 4, Day 48, Upper
A. Close Grip Incline
155x1
165xfail
160x1
160x1
160x1
160x1
160x1
160x1
160xfail
- Supposed to be 7x1 @ 90% but I had no idea what 90% was.
B1. Close Grip Decline
135x8
155x8
165x8
165x8
B2. Chest Supported Pronated Grip Row
230x8
250x8
278x8
270x8
- HS Iso Row… standing
- The last set of each of these were to failure
C1. Scapular Wall Slide
8
8
8
C2. DB Hammer Curl
35x8
30x8
25x10
- C1 and C2 should have been 3x12
- C1 was hard as hell. I can’t keep my butt and head against the wall while keeping my back straight chin tucked and elbows against the wall for each rep… I struggled on this
- I def over estimated C2…
Phase 4, Day 49, Lower
A. Box Squat
135 (10x2 @ 50%)
B. GHR
4x5
C. DB Forward Lunge
50x6/side
45x6/side
45x6/side
- Form was kind of shitty with the 50’s
D1. Single Leg Box Squat
12/side
10/side
10/side
D2. Elevated Bar Roll out (4")
135x10
135x8
135x8
Phase 4, Day 50, Upper
A. Speed Bench
110 (10x3 @ 50%)
B1. Close Grip Floor Press
135x5
145x5
150x5
155x5
135x7
135x7
B2. Neutral Grip Chin
25x5
30x5
30x4
25x5
C1. DB Row
60x10/side
65x10/side
65x10/side
C2. Close Grip Pushup
10
10
10
Didnt update but did what I’ve been doing lately on Saturdays, last Saturday… then went to a graduation party… then out for the night… up again Sunday at 8am to the Indy 500… and back out… easy enough to say I have been hung over til about this afternoon and have no intentions of drinking anything for a few weeks
Phase 4, Day 51, Lower
A. Anderson Front Squat (subbed in Front Box Squat)
225 (5x1 @ 90%)
B. Speed Deadlift
265 (8x1 @ 65%)
C. Front Squat/Clean Grip Revere Lunge
barx8/side
85x8/side
95x8/side
95x6/side
- I just kept losing footing on the last set and I was done for
D. Pallof Press
20x10/side
25x10/side
Also, just got » Accelerated Muscular Development Review: Innovative AND Effective in my e-mail today… might check it out
So fun times last night… not really. Mid dinner I started getting a migraine. It lasted til 3am. I fell asleep at 4am. Now I’m at at 7am. Will skip gym again tonight and go Friday.
If I go Friday, its upper.
Should I then go Saturday (lower), and Sunday (upper)… have Monday off… then do Tuesday forward with lower again?
Should I just go Friday and then say screw it for Sat/Sun and start fresh with the next week on Monday?
or should I just take the rest of the week off and start this week over on Sunday or Monday?
I would just rest up this weekend and start next week with next weeks workouts.
I fucking hate migraines. I literally took 3 excedrin migraines before the pain even started (if you get them, you know the precursors). An hour later, that didn’t work, I took some percocet. None of that did shit, but I didn’t want to take anything else so I just roughed it out… it lasted literally 6 hours. The next day my stomach was so fucked from the meds, I could hardly eat.
I started feeling fine again Friday. I slept from 9pm last night til 9am this morning… and plan on staying in tonight again. So Sunday I will re-start Medium week. I figured rushing back into very high week might drain me for the max outs in the week after. Will update tomorrow.
Rested up, feelin’ good
Phase 4, Day 51, Lower
A. Anderson Front Squat (subbed in Front Box Squat)
230 (5x1 @ 90%)
B. Speed Deadlift
265 (8x1 @ 65%)
C. Front Squat/Clean Grip Revere Lunge
barx8/side
95x8/side
95x8/side
D. Pallof Press
25x10/side
25x10/side
25x10/side
Phase 4, Day 52, Upper
A. Close Grip Incline
160xfail
155xfail
150 (5x1 @ 90%)
- First two sets I think my setup was just awful. But after getting pinned, I dropped the weight.
B1. Close Grip Decline
135x8
165x8
165x7
155x8
B2. Chest Supported Pronated Grip Row
250x8
278x8
270x8
- With failing early on the incline, I didn’t know where to start on the decline. 135 was way easy… so I guess I ended up doing an extra set
C1. Scapular Wall Slide
12
12
12
C2. DB Hammer Curl
25x10
25x10
25x10
- My arms and shoulders were screaming after this…
Phase 4, day 53, Lower
A. Box Squat
150 (8x2 @ 55%)
225x2
225x2
- Barely got 225x2… On the last set I almost hyperextended at the top… luckily I was wearing a belt… It felt like my spine would’ve snapped.
B. GHR
5, 5, 5
C. DB Forward Lunge (static)
45x5/side (3x)
D1. Single Leg Box Squat
16" box 12/side
18" box 12/side
18" box 12/side
- Had to add a step to the box because I was barely making it (I use 16" for a box regularly, which is parallel for me)
D2. Elevated Bar Roll Outs
135x10 (3x)
Didn’t do packing day either. Was gonna do max bench and weighted chin on one day and a running vert, box squat and dead on the other. Was also thinking about doing 225 for a rep test after the max just to try it. Are you gonna do the last week as is or skip the first workouts to rest up?
I’m gonna go thru the last week… I figured why not… I still don’t know what I’m doing next anyways…
Needless to say I am fucking sore. I was sore all week. Those scapular wall slides killed my whole upper body.
Phase 4, Day 54, Upper
A. Speed Bench Press
120 (8x3 @ 55%)
185x2
190x2
- I prob could’ve gone 5-10lbs heavier… but I shot for 80-85% because that’s all I could box squat after speed work yesterday.
B1. Close Grip Floor Press
150x5
150x5
150x5
140x6
B2. Neutral Grip Chin
25x5
25x5
25x5
C1. 1arm DB Row
65x10/side
65x10/side
C2. Close Grip Pushup
10
10