Friday: Squats
Warm up
A)
Squats
20 X 0KG
15 X 40KG
10 X 50KG
8 X 60KG
6 X 70KG
4 X 80KG
3 X 90KG
B)
R Deads
8 X 80KH
8 X 80KG
8 X 80KG
C)
Split Squats
8 x 15KG
8 X 15KG
8 X 15KG
D)
Ab circiut
Cardio:
None
I made a friend today:) Told him about T nation and all the great programs, gotta love spreading the word.
Dave, how’s the progress coming? Are you doing 5/3/1 right now? Body weight gain? What’s the diet looking like?
Ha, I recently hit 190! I was very sweaty and had a lot of water in my belly, though. Strength gains have been pretty steady as well–+90x5 on weighted dips, +50x5 weighted pullup, and bench and squat are coming along. I’m just getting fully recovered from a back pull, so we’ll see how the deadlifts are looking soon enough :).
Good luck with the workouts!
Cheers,
The3
DELOAD
Monday: Chins
Warm up)
A)
Chins
15 X0KG
12 X 0KG
10 X 0KG
8 X 2.5KG
6 X 5KG
4 X 5KG
3 X 10KG
B)
DB press
20 X 10KG
20 X 10KG
C)
BB Rows
S
DB CLEANS
4 X 12 X 30KG
S
4 X 10 X 7KG
D)
DB Shrugs
15 X 16KG
15 X 16KG
15 X 16KG
15 X 16KG
E)
DB Curls
9 X 8KG
8 X 8KG
9 X 9KG
Cardio:
None
Man I am fucking wrecked this week. I had my first olympic lifting comp on saturday(snatchd 44KG, C
Congrats on the lifting comp man!
Is there a reason you stay at the same weight on all your accessory lifts other than personal preference?
[quote]jskrabac wrote:
Is there a reason you stay at the same weight on all your accessory lifts other than personal preference? [/quote]
No reason, I was just following the template. I didnt read anything in WS4SB about staggering weight or drop sets so I just leave them as straight sets.
Do you think id be better with a ramping scheme or something like that?
DELOAD
Tuesday: Deads
Warm up
A)
Deads
20 X 0KG
15 X 20KG
10 X 30KG
8 X 40KG
6 X 50KG
4 X 60KG
3 X 70KG
B)
BB Step ups
10 X 20KG
10 X 20KG
10 X 20KG
C)
Weighted hypers
12 X 10KG
12 X 10KG
11 X 10KG
D)
Ab circuit
Cardio:
None
I gotta say, these deload weeks are a real ego tester. If your used to being the guy whos constantly out of breath and about to fall over death from your workout intensity, its hard to back off to half that and not even break a sweat.
Im doing it alright keeping Dan Johns saying in mind “Make sure your highs are acctually high and your lows are really lows” but it is hard to do since your mindset is all about going hard or going home.
Deload weeks are such a chore, but they gots to be done. Having said that I am going to test out my 1RM on my deadlift later and I’m on a deload…
[quote]Oregand wrote:
[quote]jskrabac wrote:
Is there a reason you stay at the same weight on all your accessory lifts other than personal preference? [/quote]
No reason, I was just following the template. I didnt read anything in WS4SB about staggering weight or drop sets so I just leave them as straight sets.
Do you think id be better with a ramping scheme or something like that?[/quote]
I think you’d be better off “listening to your body…” as in, doing whatever weight you need on each set to maximize the volume for that day. For me, some days that’s doing every set at the exact same weight. Sometimes it’s ramping. Sometime’s it’s actually dropping in weight, if I feel like I can give more on one of the first few sets. In either of the latter cases, do you see how if I had chosen to stick at the same weight on every set I would’ve been leaving something in the tank so to speak? Now is a good time for you to start learning your body during the accessory lifts (where it’s really no big deal if you completely screw up).
[quote]jskrabac wrote:
[quote]Oregand wrote:
[quote]jskrabac wrote:
Is there a reason you stay at the same weight on all your accessory lifts other than personal preference? [/quote]
No reason, I was just following the template. I didnt read anything in WS4SB about staggering weight or drop sets so I just leave them as straight sets.
Do you think id be better with a ramping scheme or something like that?[/quote]
I think you’d be better off “listening to your body…” as in, doing whatever weight you need on each set to maximize the volume for that day. For me, some days that’s doing every set at the exact same weight. Sometimes it’s ramping. Sometime’s it’s actually dropping in weight, if I feel like I can give more on one of the first few sets. In either of the latter cases, do you see how if I had chosen to stick at the same weight on every set I would’ve been leaving something in the tank so to speak? Now is a good time for you to start learning your body during the accessory lifts (where it’s really no big deal if you completely screw up). [/quote]
Dam you and the ridiculous amount of sense you make.
I can see what you mean about leaving something in the tank and its often something ive thought about, even on maximal lifts. Ill move into instinctive lifting for accessory work and I might even see how I feel for the maximal lifts.
[quote]Oregand wrote:
[quote]jskrabac wrote:
[quote]Oregand wrote:
[quote]jskrabac wrote:
Is there a reason you stay at the same weight on all your accessory lifts other than personal preference? [/quote]
No reason, I was just following the template. I didnt read anything in WS4SB about staggering weight or drop sets so I just leave them as straight sets.
Do you think id be better with a ramping scheme or something like that?[/quote]
I think you’d be better off “listening to your body…” as in, doing whatever weight you need on each set to maximize the volume for that day. For me, some days that’s doing every set at the exact same weight. Sometimes it’s ramping. Sometime’s it’s actually dropping in weight, if I feel like I can give more on one of the first few sets. In either of the latter cases, do you see how if I had chosen to stick at the same weight on every set I would’ve been leaving something in the tank so to speak? Now is a good time for you to start learning your body during the accessory lifts (where it’s really no big deal if you completely screw up). [/quote]
Dam you and the ridiculous amount of sense you make.
I can see what you mean about leaving something in the tank and its often something ive thought about, even on maximal lifts. Ill move into instinctive lifting for accessory work and I might even see how I feel for the maximal lifts.[/quote]
I think it’s good to follow a strict template on your max lift for the day, especially at this point in your training career. You can get away with screwing up an accessory set, but not so much a max lift.
I’m actually doing something very similar to you now. I started 5/3/1. As far as accessory work goes, I really play it by ear. Some days 4x8, some days 6x4, etc. During my time out due to this knee surgery, I did some serious soul searching regarding my training. I have decided to go back to the basics and forget about words like bulking and cutting for awhile. I need to think like a beginner again. So far, so good. Getting stronger is always a hell of a ride.
Ha, I acknowledge that I may be preaching to the choir here. Although I think jsk’s advice is definitely good, I just thought that I would throw in as food for thought that you should always judge your instincts against the philosophy of the program that you’re using. Often, our “instincts” are guided by the way our bodies initially learned to deal with increased stress (e.g. ramping) when it might not be the most effective given the current program.
For example, I’ve been following the BBB template for the past three weeks. Although I initially instinctively went to ramping (likely because my lifting many years ago was based upon ramping weights), BBB made me start out going absolutely balls out. It was odd at first, but I understand and BELIEVE IN (this is key) the philosophy of that system, so I’ve stuck with it until it’s now second nature within a few weeks. I had a similar experience w/r/t training when I was distance running seriously.
Having read the whole BBB thread, honestly the most important piece of advice MODOK gave was to read the whole book–not just the workout template. If you don’t believe in that philosophy, then really think about why that is. For instance, part of BBB dictates that one needs to be out of the gym in an hour. I just don’t feel like that’s optimal at this early point in my development, so I generally tack on one or two exercises to each day’s template. If that doesn’t work, then I’ll reassess and experiment with BBB’s philosophy in that regard, potentially abandoning my own.
I agree with jsk that experimenting at the early stage is good, but always bear in mind how it interacts with the fundamental philosophy of progression that your program dictates. Ha, and I fully admit that I don’t say this as someone who knows a whole lot–just one noob to another :).
[quote]jskrabac wrote:
[quote]Oregand wrote:
[quote]jskrabac wrote:
[quote]Oregand wrote:
[quote]jskrabac wrote:
Is there a reason you stay at the same weight on all your accessory lifts other than personal preference? [/quote]
No reason, I was just following the template. I didnt read anything in WS4SB about staggering weight or drop sets so I just leave them as straight sets.
Do you think id be better with a ramping scheme or something like that?[/quote]
I think you’d be better off “listening to your body…” as in, doing whatever weight you need on each set to maximize the volume for that day. For me, some days that’s doing every set at the exact same weight. Sometimes it’s ramping. Sometime’s it’s actually dropping in weight, if I feel like I can give more on one of the first few sets. In either of the latter cases, do you see how if I had chosen to stick at the same weight on every set I would’ve been leaving something in the tank so to speak? Now is a good time for you to start learning your body during the accessory lifts (where it’s really no big deal if you completely screw up). [/quote]
Dam you and the ridiculous amount of sense you make.
I can see what you mean about leaving something in the tank and its often something ive thought about, even on maximal lifts. Ill move into instinctive lifting for accessory work and I might even see how I feel for the maximal lifts.[/quote]
I think it’s good to follow a strict template on your max lift for the day, especially at this point in your training career. You can get away with screwing up an accessory set, but not so much a max lift.
I’m actually doing something very similar to you now. I started 5/3/1. As far as accessory work goes, I really play it by ear. Some days 4x8, some days 6x4, etc. During my time out due to this knee surgery, I did some serious soul searching regarding my training. I have decided to go back to the basics and forget about words like bulking and cutting for awhile. I need to think like a beginner again. So far, so good. Getting stronger is always a hell of a ride. [/quote]
I think its pretty cool you decided to go back to the basics of your training like you have. I would imagine that time out when you couldnt do a leg workout really gave you time to reflect and decide what you want.
Thats a major issue im having atm, im trying to decide what I really want out of my training. Im really considering taking on a olympic style weight lifting plan once WS4SB is over, snatchs, cleans, squats and deads but in the same breath I know that wouldnt be as effective for building muscle as a BBing plan. Im caught at a crossroad so to speak and I havent even got there yet. Talk about over thinking huh?
[quote]The3Commandments wrote:
Ha, I acknowledge that I may be preaching to the choir here. Although I think jsk’s advice is definitely good, I just thought that I would throw in as food for thought that you should always judge your instincts against the philosophy of the program that you’re using. Often, our “instincts” are guided by the way our bodies initially learned to deal with increased stress (e.g. ramping) when it might not be the most effective given the current program.
For example, I’ve been following the BBB template for the past three weeks. Although I initially instinctively went to ramping (likely because my lifting many years ago was based upon ramping weights), BBB made me start out going absolutely balls out. It was odd at first, but I understand and BELIEVE IN (this is key) the philosophy of that system, so I’ve stuck with it until it’s now second nature within a few weeks. I had a similar experience w/r/t training when I was distance running seriously.
Having read the whole BBB thread, honestly the most important piece of advice MODOK gave was to read the whole book–not just the workout template. If you don’t believe in that philosophy, then really think about why that is. For instance, part of BBB dictates that one needs to be out of the gym in an hour. I just don’t feel like that’s optimal at this early point in my development, so I generally tack on one or two exercises to each day’s template. If that doesn’t work, then I’ll reassess and experiment with BBB’s philosophy in that regard, potentially abandoning my own.
I agree with jsk that experimenting at the early stage is good, but always bear in mind how it interacts with the fundamental philosophy of progression that your program dictates. Ha, and I fully admit that I don’t say this as someone who knows a whole lot–just one noob to another :).[/quote]
I really like your take it it 3C. I understand comitting yourself to something 100% and doing what it says instead of giving up if your insticts tell you too.
I think there is a major difference in our instinces and we have to learn to disearn them when weight lifting. An example would be pain, in weight lifting there is two kinds of pain. There is the good kind and the bad kind, yet our instincts will tell us that all forms of pain is bad. Doing a pull up and feeling a sharp tear, thats bad pain and we know we need to stop and recover, not push ourselfs and do serious damage. Squatting and feeling the bar dig into your back/traps, thats good pain and although our bodys want us to stop we keep going because we believe in doing so.
Btw what was think BBing book MADOK recommended called? Im trying to read as much as I can before WS4SB is over.
Thanks for the advice man, one noob to another its great to have friends to rely on:).
DELOAD
Thursday: Reps
Warm up
A)
DB Rows
20 X 10KG
20 X 10KG
20 X 10KG
B)
Chins
S
FacePulls
4 X 10 X 0KG
S
4 X 12 X 9KG
C)
DB Shrugs
S
PullDowns
3 X 10 X 18KG
S
3 X 15 X 10KG
D)
Laterial raise
9 x 8KG
9 X 8KG
10 X 8KG
7 X 8KG
E)
Plate pinch
3 X 30secs X 15KG
Cardio:
None
Man was it hard to not ramp the weight today. I desperatly wanted to start upping the weight of the A movements but held firm at a single weight as this is a deload week and im supposed to be resting my muscles.
BBB stands for “Big Beyond Belief” just do a search for Big Beyond Belief, and you’ll be able to find the thread. It’s a lot of extremely valuable information, even if you’re not interested in following BBB. Ha, doing sets of 13-15 on squats w/ 90 seconds rest in between nearly killed me two days ago!
[quote]The3Commandments wrote:
BBB stands for “Big Beyond Belief” just do a search for Big Beyond Belief, and you’ll be able to find the thread. It’s a lot of extremely valuable information, even if you’re not interested in following BBB. Ha, doing sets of 13-15 on squats w/ 90 seconds rest in between nearly killed me two days ago![/quote]
Reading the thread now, man its sounds like a serious ass kicker of a program.
MADOK is a beast and if thats what he used to get BIGGGGGG I think I might just look into it for myself. How are you finding it as a program? I love the idea of that kinda volume on those kinda excercises. 13 - 15 on squats with 90 secs rest just screams Tom Platz!
If you’re looking for programmes man I seriously recommend 5/3/1 dude. Seems like it has great potential for me at least as it allows me to make good solid gains on the main lifts but at the same time gives plenty of scope for “sculpting” with assistance work.
[quote]The3Commandments wrote:
Ha, I acknowledge that I may be preaching to the choir here. Although I think jsk’s advice is definitely good, I just thought that I would throw in as food for thought that you should always judge your instincts against the philosophy of the program that you’re using. Often, our “instincts” are guided by the way our bodies initially learned to deal with increased stress (e.g. ramping) when it might not be the most effective given the current program.
For example, I’ve been following the BBB template for the past three weeks. Although I initially instinctively went to ramping (likely because my lifting many years ago was based upon ramping weights), BBB made me start out going absolutely balls out. It was odd at first, but I understand and BELIEVE IN (this is key) the philosophy of that system, so I’ve stuck with it until it’s now second nature within a few weeks. I had a similar experience w/r/t training when I was distance running seriously.
Having read the whole BBB thread, honestly the most important piece of advice MODOK gave was to read the whole book–not just the workout template. If you don’t believe in that philosophy, then really think about why that is. For instance, part of BBB dictates that one needs to be out of the gym in an hour. I just don’t feel like that’s optimal at this early point in my development, so I generally tack on one or two exercises to each day’s template. If that doesn’t work, then I’ll reassess and experiment with BBB’s philosophy in that regard, potentially abandoning my own.
I agree with jsk that experimenting at the early stage is good, but always bear in mind how it interacts with the fundamental philosophy of progression that your program dictates. Ha, and I fully admit that I don’t say this as someone who knows a whole lot–just one noob to another :).[/quote]
You’re full of such good insight, so early into your lifting career. You’re gonna go far, friend!
DELOAD
Friday: Squats
Warm up
A)
Squats
20 x 0KG
15 X 5KG
10 X 10KG
8 X 20KG
6 X 30KG
4 X 40KG
3 X 45KG
B)
R Deads
10 X 40KG
10 X 40KG
10 X 40KG
C)
Split Squats
9 x 10KG
8 X 10KG
8 X 10KG
D)
Ab circuit
Cardio:
None
Ive ditched the wide stance squats in favor of ass to grass. Not that big of a deal but it makes a huge difference to me as im much more comfortable with a close stance squats below paralle. Go figure huh