I’ve officially switched over to WS4SB and so far I like it. The thing is, my max effort lift for leg workouts is now deadlifts, but it says after 2-3 weeks to rotate.
Anyway, my plan is to rotate it with front squats, but I might be doing the fronts on the smith for the first rotation, because my balance doing a front squat with free weights is horrible. Even with an empty bar I tend to tip forward. Is it just a matter of practice? Is there something else I can do to fix this problem?
[quote]Digity wrote:
What do you think my body fat % is?
[/quote]
I forgot to hold up a shoe.
[quote]Digity wrote:
Tomorrow I’m going to try front squats using a barbell, but cleaning it from the ground. I’ll see how that goes…hopefully, I don’t drop it![/quote]
No need. I had a thread on this a while ago. You can use an olympic bench with the supports extended. Enter from the rear. (LOL. Yeah, I know.)
http://www.T-Nation.com/tmagnum/readTopic.do?id=1777568
Front squats are now my staple leg exercise.
I’ve been eating more, but I’ve barely gained any weight. However, I have gotten stronger. I added 20 lbs to my WS4SB max effort deadlift. Is it possible that I’ve gained muscle, but lost fat? Maybe my technic has gotten better…I do feel like I have better form. Also, I’m using proper shoes now…flat sole, not runners. Anyway, need to eat more!! Damn, never thought gaining weight would be as challenging as losing it.
It’s harder.
[quote]Digity wrote:
Damn, never thought gaining weight would be as challenging as losing it. [/quote]
Oh yeah gaining weight (muscle weight not fat) is harder than losing weight…it’s all about creating enough stimulus for the muscles to want to grow and then providing the right amount of nutrients, losing weight just requires ppl to eat less and exe more…welcome to the club 
You should practice your front squats with just the bar for a few reps as part of your current warm up, then when you rotate it into your prog you’ll be more co-ordinated. The bar will ultimately be much better than the smith even if you have to use less weight.
If you’re tipping fwd you might want to work on your flexibility too, if you do a search I’m sure ppl have discussed front squat technique and problems on here before.
That’s a good tip. I was warming up on the elliptical. I’m sure I’ll get the hang of the front squat in due time.
Hopefully, my weight goes up. I plan to up my daily calories by 300.
Today was my second upper body max effort lift. I was skeptical, thinking my strength wouldn’t be better since I’ve always struggled with my upper body. There was a noticeable difference and I upped by bench nicely, by 10 lbs (that being said I was only benching 105 lb @ 3 x 6 before…not much). I’m becoming sold on WS4SB.
I still feel a sense of skepticism, because I’ve always thought I couldn’t get my upper body stronger, it’s some weird hang up I have, maybe because I’ve never made any serious gains there. I’m curious to see how my next session goes in a week. Maybe then I’ll be more convinced, but I’m definitely happy. The diet and program seem to be making a difference. Hopefully, the body weight starts going up too.
Here’s my progress…my arms are a bit bigger and I can see the beginning of chest muscles.
I remember December and half of January were slow for me, because I was easing into the program and all these diet changes. My third serious week into the program I feel off the diet bandwagon and went back to eating like I usually do. However, I got back on track the following week. Since then, I’ve been following it straight.
Probably my biggest issue right now is my diet on the weekends. I need to get that in order. My workday helps me structure my meals nicely. The thing is, on the weekends I just don’t have that structure and my diet suffers.
Anyway, I’ve never seen anything resembling chest muscles on me so I’m happy with the progress.
edit
The attached image is tiny, but the chest and arm size is more noticeable in the original image.
Before
After