Also, just wanted to share how stoked I am with training right now. I was looking through my old training logs earlier and was disturbed by how stupid some of my training was, haha. But the more I thought about it, the more I realized that’s how it should be. I’ve tweaked and played with my training, figuring out what works for me and what doesn’t. I think I’m finally finding my groove. Loving WSFSB3, and just milking the beginner gains as long as I can. Thanks to those on these forums who have encouraged me and taken the time to answer my questions.
11May15 ME Lower
A. Deadlift 5RM
135x5
185x5
225x5
255x5
275x5
305x5 PR
315x3
315x2
*Cut my hand open yesterday so had it wrapped today. Grip was failing on 315. I’ll get it next week.
B. DB RFESS 3x6-12
80x6/leg
80x6/leg
80x6/leg
C. 45deg Back Extensions 3x8-12
80x10
80x10
85x9
D1. Standing Russian Twist 45lbs 3x10/side
D2. Side Bends 45lbs 3x10/side
D3. Weighted Sit-ups 45lbs 3x10
D4. Weighted Crunches 45lbs 3x10
D5. Toe Touches 45lbs 3x10
Sprints
A. 8x40m :60 rest
2:00 rest
B. 4x100m, :75 rest
[quote]erik_carlson wrote:
Also, just wanted to share how stoked I am with training right now. I was looking through my old training logs earlier and was disturbed by how stupid some of my training was, haha. But the more I thought about it, the more I realized that’s how it should be. I’ve tweaked and played with my training, figuring out what works for me and what doesn’t. I think I’m finally finding my groove. Loving WSFSB3, and just milking the beginner gains as long as I can. Thanks to those on these forums who have encouraged me and taken the time to answer my questions. [/quote]
Dude, that is awesome! Keep up the strong work.
[quote]Evolv wrote:
[quote]erik_carlson wrote:
Also, just wanted to share how stoked I am with training right now. I was looking through my old training logs earlier and was disturbed by how stupid some of my training was, haha. But the more I thought about it, the more I realized that’s how it should be. I’ve tweaked and played with my training, figuring out what works for me and what doesn’t. I think I’m finally finding my groove. Loving WSFSB3, and just milking the beginner gains as long as I can. Thanks to those on these forums who have encouraged me and taken the time to answer my questions. [/quote]
Dude, that is awesome! Keep up the strong work.[/quote]
Thanks man! I appreciate it.
12May15 Repetition Upper
A. DB Incline Bench Press 4x12-15
55x17
55x13
55x12
55x11
B1. Pull-Ups 4x8-12
BWx9
BWx8
BWx7
BWx7
B2. Band Pull Aparts 4x8-12
x12
x12
x12
x12
C. One Arm DB Overhead Press 4x8-12
40x9
40x11
40x12
45x7/8
D. DB Shrugs 3x8-10
85x12
90x10
90x10
E1. DB Hammer Curls 3x8-10
30x12
35x9
35x10
E2. Band Tricep Pushdowns 3x15-25
x23
x15
x16
F. Heavy DB Holds 3xFailure
100x36sec
100x26sec
90x26sec
Not the greatest session. I think the lack of a big, main lift on repetition days makes it harder for me to have the focus and intensity I have on max effort sessions. Something to work on.
Grip strength just isn’t there right now because of the cut on my hand. Could barely hold onto the bar for pull-ups. Looking forward to it healing up soon.
13May15
Sprints
A. 3x400m 4:00 interval
1:08
1:09
1:11
B. 3x300m 3:30 interval
C. 4x200m 3:00 interval
I hate sprints. I dread every sprint session. It’s ironic, because I used to be all about running. About 8 months (and 30lbs) ago I ran my fastest 3 mile in 17:25 and my fastest 6 mile in 37something. Hard to believe. But no matter how much I fear my sprint sessions, I’ll never stop doing them for several reasons:
- I think they are the most efficient way to stay conditioned for my 3 mile PT test run.
- I feel they are the most complimentary way to condition while try to make strength gains.
- Someday in the not too distance future, people live’s might depend on my ability to sprint.
- I read somewhere on this site (might’ve been one of Dan John or Jim Wendler’s articles) that your training should scare you. If it doesn’t you aren’t pushing yourself hard enough.
- A pinch of copenhagen wintergreen never tasted so good as after a sprint session.
14May15 Repetition Lower
A. Box Jumps 2x3
30"
30"
B. Barbell Reverse Lunge 4x8-10/leg
185x8
195x8
195x8
205x7
*These were supposed to be with the front foot elevated, but I was having a hard time finding anything to use for a defecit. Tried a bumper plate, but it was just too difficult to keep my balance because of the uneven surface. I like this movement, but I use the RFESS as kind of my standard for single leg work, and nothing really comes close to it in terms of difficulty. I’m going to switch to barbell forward lunges for the rest of this cycle.
C. Romanian Deadlift 3x8-12
225x12
245x8
245x8
*used straps. These were tough.
D. Spread Eagle Sit-Ups 4x10-15
53lbs x 15
53lbs x 15
53lbs x 15
53lbs x 15
Have you tried one legged squats standing on a box or jerk blocks?
[quote]Evolv wrote:
Have you tried one legged squats standing on a box or jerk blocks?[/quote]
I haven’t, actually. I’ll give them a shot. Thanks, man!
15May15 ME Upper
A. Bench Press 5RM
45x10
135x5
155x5
175x5
185x5
195x3
210x4
205x3
*No PR this week.
B. DB Bench Press Palms In 2xMax Reps
60x18
60x15
C1. Barbell Rows 4x8-12
155x10
155x9
155x10
155x8
C2. Face Pulls 4x8-12
65x12
65x12
57.5x12
57.5x12
D. DB Shrugs 4x8-15
90x10
90x13
85x16
85x14
E1. Chin-Ups 4x8-15
10lbs x 6+2
10lbs x 6+2
10lbs x 5+3
10lbs x 5+3
*This new gym has no real chin up bar, just the angled ones on the cable column stations. I have a really hard time keeping a good grip on them.
E2. Band Tricep Pushdowns 4x15-25
x16
x15
x15
x15
16May15 - Conditioning
10x100m hill sprints
Love hill sprints. I always pretend I’m Walter Payton.
18May15 ME Lower
Best session I’ve had in a long time.
A. Deadlift
135x5
185x5
205x5
225x5
255x5
275x3
295x1
305x1
315x5 PR
325x2
295x5
Total Poundage: 9,550lbs
B. DB RFESS 4x6-12/leg
80x6
80x7
80x7
80x6
C. 45deg Back Extension 3x8-12
85x8
85x9
85x8
D1. Standing Russian Twist 45lbs 3x10/side
D2. Side Bends 45lbs 3x10/side
D3. Weighted Sit-ups 45lbs 3x10
D4. Weighted Crunches 45lbs 3x10
D5. Toe Touches 45lbs 3x10
Sprints
10x20m
5x30m
2x100m
You can tell you’ve definitely bulked up some. Nice job on the deadlift PR.
[quote]Evolv wrote:
You can tell you’ve definitely bulked up some. Nice job on the deadlift PR. [/quote]
Thanks, man. Yea I’m up around 190lbs now. I’d like to just hold here and let my body adjust to being this heavy. And yea I’m pumped about the PR!
19May15 Repetition Upper
A. DB Incline Bench Press 4x12-15
60x15
60x13
60x10
60x10
B1. Pull-Ups 4x8-12
10lbs x 6 2
10lbs x 6 2
10lbs x 6 2
10lbs x 5 3
B2. Band Pull Aparts 4x8-12
x12
x12
x12
x12
C. One Arm DB Overhead Press 4x8-12/arm
45x8/arm
45x8/arm
45x8/arm
45x8/arm
D. DB Shrugs 3x8-10
90x10
90x11
90x11
E1. DB Hammer Curls 3x8-10
35x10
35x10
35x10
E2. Band Tricep Pushdowns 3x15-25
x15
x15
x15
F. Weighted Dead Hangs from Chin Bar 3xFailure
45lbs
45lbs
45lbs
Pull-ups have never been easy for me (I was that kid in Elementary School who could never get the Gold President’s Fitness award because I had to do the flexed arm hang, haha) and gaining 30ish pounds certainly hasn’t helped. I’ve decided to focus on weighted pulls/chins even if I’m not hitting the reps I want to in one set. I’ve always felt that doing weighted pull-ups is one of the most beneficial and “functional” (hate that term) exercises for the upper body. Goal is 4 sets of 8 reps with 25lbs.
20May15 Conditioning
Hill Sprints
12x100m, 26:26
Drive to gym…
A. Weighted Chins 10x3, :60 rest
25x3
25x3
25x3
25x3
30x3
30x3
30x3
30x3
30x3
30x3
Really digging the hill sprints right now. Feeling a little burned out on the track stuff. Might go with exclusively hill sprints for a few weeks, and then jump back into track sprints. Hill sprints don’t wreak as much havoc on my hamstrings and I feel like I can get the same conditioning effect from them as flat ground work.
21May15 Repetition Lower
A. Depth Jumps off 12" Box 4x4
18" x 4
18" x 4
18" x 4
24" x 4
B. Barbell Lunge 4x8-10/leg
155x8
155x10
165x8
165x8
C. Romanian Deadlift 4x8-12
235x8
235x10
235x10
245x8
D. Spread Eagle Sit-Ups 4x10-15
53x15
70x10
70x10
70x10
E. DB Farmer’s Carry 3x60m
90
90
90
Feeling a little frustrated. I’ve seen some good strength improvements on my max effort lifts and also on the accessory work, but I don’t feel like I’ve gained a lot of muscle. I’ve put on weight and I’m sure some of it is muscle, but I don’t look like I lift. Almost a skinny-fat look. Not cool. I train hard and follow the program, and I wish I would see a little bit more muscle gain.
22May15
Starting Jonnie Candito’s 6 week program on Monday. Used today to find my 1RM Bench. Added in a little extra work afterward.
A. Bench Press 1RM
45x10
135x5 paused
155x5
175x3
185x3
205x1
225x1
235x1 PR
B. Pull-Ups
BWx12
5lbs x 8, 2
10lbs x 6, 2
10lbs x 5, 3
C. Seated DB Overhead Press
45x12
50x10
55x7
55x7
D. Barbell Rows
155x10
155x10
165x8
170x6
E1. DB Lateral Raises
25x12
25x12
25x10
E2. DB Curls
35x10
35x8
35x8
23May15 Conditioning
Hill Sprints
A. 12x100m, 26:15