Week Seven, day two
Front Squat 3x5x165
Press 3x5x115
Hang Clean 5x3x165
I decided to go on a higher volume program. Rippetoes’s was great for the 4 weeks i stayed consistent, but then wasn’t very rewarding when i stopped training consistently.
Because i have no imagination I’m going to startup Sheiko 29. I did this back in February 2009 and stuck strictly to the percentages of a max that I added maybe 10#. I think resulting in not going as heavy as I could.
This time I’m going to try to complete all the reps and sets at the highest weight. All replace all the dumbell flies with a row variation. I didn’t feel like partial deadlifts were particularly effective lst time, so this time I’m going to replace with full deadlifts and hang cleans.
Day 1
Bench: 1x5x155, 2x4x175, 7x3x195
Squat: 1x5x135, 1x5x165, 3x5x185, 2x5x190
Bench: 1x5x155, 1x5x175, 2x4x180, 2x3x175
Rows: 5x8-10x120
Goodmornings: 5x5x115
obviously started too heavy on the bench, but got all the reps in
also started to heavy on the squats and came up 2x5 short
second bench set came 2x1 reps short
Keep up the good work man.
Ok, so Sheiko’s not going to work. After a demoralizing third workout, i decided I don’t have the work capacity at this point to do 10 sets of squats and 10 sets of bench in one workout. So I decided to keep a fullbody program, but only do one big movement a day. This lead my buddy to suggest AMD.
The three workouts a week, fits well with my busy life and I suppose i can squease in 4 if I’m so inclined. The reps are higher than I’ve done in a a long time, that and the EDT should be a nice change of pace.
So Day One:
Bench 3x8x165
EDT 1: Squats 4x115, Bw rows 4
EDT 2: Push Press 5x95, Curls 5x60
Reverse Cruches 2x15
Will attempt the same bench weight for 3x10 on workout 3. Decided I’d record the number of sets on the EDT and make a note if I think I should increase weight next time.
Day two
Deadlift 3x8x275
EDT 1: Alt DB bench 4x40, DB row 4x40
EDT 2: Pulldowns 5x110, Hammer curls 5x15
Planks with one leg elevated 2x30s
Plan to use the same weight on 3x10 deadlifts next time. Will increase EDT 1 weight to 45.
Hey man, I’m no expert but I think you’d get alot out of ws4sb. Progressive overload, lots of variety, tough, fun. It’s done alot for me.
Day three
Bench 165x10,10,8
EDT 1 Squat 5x115, Bw Row x5
EDT 2 Push press 85x5, curls 60x5
Next time bench is 4x8, so will go with 170.
Will push the squats up to 125, push press to 95.
Day Four
Deadlift 3x10x275
EDT 1: Alt DB bench 4x45, DB row 4x45
EDT 2: PUlldowns 6x110, Hammer curls 6x20
Planks with 1-leg elevated 2x30s
Next time is 4x8 on deads, will do 295.
Will also go up to 50 on EDT 1.
[quote]WhiteFlash wrote:
Hey man, I’m no expert but I think you’d get alot out of ws4sb. Progressive overload, lots of variety, tough, fun. It’s done alot for me.[/quote]
I think you’re right. I love Cressey’s programs, which I’ve been doing the past two weeks and not documenting.
Those are customizable right, do you have a log of what you’ve done?
So catch u with about 6 posts here. Switched over to Cressey’s Regular Guy OffSeason Program
Day 1
Speed Front Squat 6x2x125
1-leg RDL 3x10x20
Alternating DB bench 3x6x60
Chest Supported rows 3x6x50
1-knee paloff 3x8x50
Day 2
Deadlift 5x3x335
Reverse BB lunge 3x8x105
Paloff iso holds 3x3x30s
GHR 3x8
Day 3
Bench 5x3x195
Chins 5x3x45
1-arm push press 3x8x55
cable rows 3x8x110
band resisted ab rollouts 3x8
side lying rotator cuff extension 3x8x10
Day 4
Box squat 4x6x185 (by box i mean really tall bench, i need to find something shorter next time)
feet elevated pushups 3x12
1-arm cable row 3x12x60
Walking lunge 3x6x55
Landmines 3x5x20
farmer walk 2x20yx85 (I’m an idiot and misjudged distance, will do 40y next time)
Day 5
Front speed squat 6x2x130
1-leg RDL 3x10x25
alt incline bench 3x6x65
chst sup row 4x6x50
Paloff 1-knee 3x8x50
Day 6
Deadlit 5x3x345
Reverse lunge 3x8x115
Paloff iso hold 3x3x30sx55
GHR 3x8
Day 37
Bench 5x3x200 (some sets felt better than others, gotta focus on getting the bar low on my rib cage and pushing with the lats)
Chins 5x3x45
1-arm push press 3x8x55
cable rows 3x8x170
Plank with one leg elevated 2x30s (I was in a hurry)
side lying rotator cuff extension 2x8x10 (I was in a hurry)
Day 8
Box squat 4x6x185 (stood on some 25#ers to “lower” box)
feet elevated pushups 3x12
1-arm cable row 3x12x60
Walking lunge 3x6x60
Landmines skipped
farmer walk Skipped
skipped breakfast and felt like i was going to pass out. I’m so ashamed.
Day 9
Front speed squat 6x2x135
1-leg RDL 3x10x30
alt incline bench 3x6x65 (try 70 next time)
chst sup row 4x6x50 (try 55 next time)
Paloff 1-knee 3x8x55
[quote]LiamBrady wrote:
WhiteFlash wrote:
Hey man, I’m no expert but I think you’d get alot out of ws4sb. Progressive overload, lots of variety, tough, fun. It’s done alot for me.
I think you’re right. I love Cressey’s programs, which I’ve been doing the past two weeks and not documenting.
Those are customizable right, do you have a log of what you’ve done?[/quote]
Sorry bro, just saw this. I have an old log that goes from summer '08 til a couple of months ago. Was doing ws4sb, had knee surgery in February, switched to Cresseys MS and was loving it, and the day I was supposed to test everything [a full 4 months on the program] I got hospitalized with a severe virus.
Lost 8 or so lbs in a day, and am just now starting to get my strength back. That was at least 3 months ago. I lost basically this whole year do to injuries and illness. Just started a new log, but the next few weeks are gonna be somewhat choppy as I’m going out of town quite a bit.
As soon as my strength is where it was when I satrtde MS I’ll go back, but for now I’m doing a ws4sb inspired thing.
Day 10
Deadlit 2x3x355, 2x3x315 (had bad grip issues, i’ll give er another shot next week)
Reverse lunge 3x8x115
Paloff iso hold 3x3x30sx55
GHR 3x8