FRI 07-10 - WAVE 4 - week 3 - Cinco/tres/uno
MED carb day
DL Warm up (135)x5 (225)x5 (275)x3 - stretch - Body weight SQ
DL Work sets
75% (340)x5
85% (385)x3
95% (430)x4
GM & Split SQ Super set
(185) 3 sets of 5
Split SQ
(Body weight) 5x10
Barbell Shrugs
(365) 3x15
CARDIO - 50 min steady state: SO F-N BORING!!!
10 min stairs
15 elliptical
25 min treadmill
Fantastic progress you’re making with this programme whup! I’m thinking of committing to 5/3/1 starting next week, as it seems a lot of guys are getting exceptionally strong on it. I’ll be following your progress with interest. Good luck with your physique and strength goals - I hope to see you hitting a 200 military press soon!
[quote]Element_26 wrote:
Fantastic progress you’re making with this programme whup! I’m thinking of committing to 5/3/1 starting next week, as it seems a lot of guys are getting exceptionally strong on it. I’ll be following your progress with interest. Good luck with your physique and strength goals - I hope to see you hitting a 200 military press soon! [/quote]
Thanks a lot man, appreciate it! No doubt you will like Wendlers system. Thanks for following my log.
You F’n RAWK Whup, keep it up, cant wait to see what you’re doing in another 4 weeks! I just started my diet, 12 weeks out from the competition now… eek!
[quote]shocketi wrote:
You F’n RAWK Whup, keep it up, cant wait to see what you’re doing in another 4 weeks! I just started my diet, 12 weeks out from the competition now… eek![/quote]
Thanks a lot. With your dedication, you WILL do well.
MON 07-13 - WAVE 4 - week 4 - Cinco/Tres/Uno
BP Warm up (95)x5 (135)x5 (185)x3 - stretch - usual WU
BP Work sets
75% (220)x5
85% (250)x3
95% (280)x3 Felt like I could of done 1 more, but no spotter. I need to start benchin in the power rack
Floor press - pause every rep
(185) 2 sets of 10
(165) 2x10
Hammer Row - Unilateral
4x10
DMBL skull crushers
(40)x10
(45)2x10
(35)x10
Hammer curl
(35)x10
(30)x10
(20)x10
(25)x10
Stretch
CARDIO - 60 min steady state: Every damn day
30 min treadmill
30 elliptical
My diet has changed again. No more carb cycling and cardio increased by 10min. Carbs are pretty much non existent from my diet now. Just protein and fats.
Nice work on the bench! What is your all time best bench?
[quote]whup wrote:
CARDIO - 60 min steady state: Every damn day
30 min treadmill
30 elliptical
My diet has changed again. No more carb cycling and cardio increased by 10min. Carbs are pretty much non existent from my diet now. Just protein and fats.[/quote]
I’ve been walking, sometimes jogging, 2 miles in the morning before work. Seems to be working. Plus it’s nice to break up the cardio.
[quote]Apostate wrote:
Nice work on the bench! What is your all time best bench? [/quote]
Thanks a lot Apostate! The heaviest I ever benched was 315x5. I got a shoulder problem and laid off for a while. Now I’m trying to catch back up to it, slowly but surely.
I’ve been walking, sometimes jogging, 2 miles in the morning before work. Seems to be working. Plus it’s nice to break up the cardio.[/quote]
TheDudeAbides,
Its definitely nice to change up the cardio. Now, I’m just doing what Shelby recommends for cardio. I miss jogging and hill sprints though.
I actually read an article on West side barbell’s web site a few years ago about hill sprints for conditioning, and have been doing them off and on ever since.
Thanks for the advice.
[quote]whup wrote:
I’ve been walking, sometimes jogging, 2 miles in the morning before work. Seems to be working. Plus it’s nice to break up the cardio.
Its definitely nice to change up the cardio. Now, I’m just doing what Shelby recommends for cardio. I miss jogging and hill sprints though.
I actually read an article on West side barbell’s web site a few years ago about hill sprints for conditioning, and have been doing them off and on ever since.
Thanks for the advice. [/quote]
well I think Shelby trumps any advice I could give. Fat lost since you hired him?
[quote]TheDudeAbides wrote:
whup wrote:
I’ve been walking, sometimes jogging, 2 miles in the morning before work. Seems to be working. Plus it’s nice to break up the cardio.
Its definitely nice to change up the cardio. Now, I’m just doing what Shelby recommends for cardio. I miss jogging and hill sprints though.
I actually read an article on West side barbell’s web site a few years ago about hill sprints for conditioning, and have been doing them off and on ever since.
Thanks for the advice.
well I think Shelby trumps any advice I could give. Fat lost since you hired him?[/quote]
Not sure on fat loss, but body weight is 196lb when I woke this morning. A total loss of 14lbs so far
TUES 07-14
CARDIO:
40 min step mill
20 min incline hands free treadmill
===============================================================================================
WED 07-15 - WAVE 4 - week 4 - Cinco/Tres/Uno
AM cardio:
30 step mill
30 elliptical
PM liftin’:
SQ Warm up (115)x5 (135)x5 (205)x3 - stretch
SQ Work sets
75% (280)x5
85% (320)x3
95% (355)x3 = HARD…1st rep was good, the remaining two were tough!
High bar SQ
(215)x10
Hack SQ
2 sets of twenty reps
Leg curl & Ext Super set
3x10
3x15
Stretch
I’m not sure if I should run the same weight for my next cycle of SQ or increase it, by only 5lbs maybe? I’m feeling my strength loss now, due to the lack of carbs and loss of body weight. Appreciate any suggestions.
nothing wrong with keeping the weight. I did that for 2-3 cycles. I still got stronger because my total reps went up. Seems like there is less stress to beat new numbers as well.
I might rerun my current numbers again because I wasn’t overly happy with the results.
[quote]whup wrote:
TUES 07-14
CARDIO:
40 min step mill
20 min incline hands free treadmill
DUDE! 40 minutes on the step mill ain’t no joke!!! That thing is f’n evil!! Once I hit 20 minutes I want OFF, course I have to do two steps at a time maybe thats my problem… grrrr!
No doubt the wave works. but correct me if i am wrong you were doing the wave as by week right?
Like week 1-wave 5
5x3 so on?
I usually do my waves like UPPER BODY the main push lift go 5x of 5-3-1 rack and rest for about 10 secs in between the wave rep. For me i find this very effective as i tried it for period of a week or 2. Then i try to create other schemes to get maximum muslce gain and strength.
But good job looks like your hitting it hard.
[quote]TheDudeAbides wrote:
nothing wrong with keeping the weight. I did that for 2-3 cycles. I still got stronger because my total reps went up. Seems like there is less stress to beat new numbers as well.
I might rerun my current numbers again because I wasn’t overly happy with the results.[/quote]
Thats a good idea TDA. I think I may do that, thanks.
[quote]stick-44 wrote:
No doubt the wave works. but correct me if i am wrong you were doing the wave as by week right?
Like week 1-wave 5
5x3 so on?
I usually do my waves like UPPER BODY the main push lift go 5x of 5-3-1 rack and rest for about 10 secs in between the wave rep. For me i find this very effective as i tried it for period of a week or 2. Then i try to create other schemes to get maximum muslce gain and strength.
But good job looks like your hitting it hard.[/quote]
I use the term “wave” and cycle, interchangeably (ie cycle 4, week 4). It could be out of context though. I’m actually not sure we are even talking about the same kind of training? That sounds like cluster sets. Are you referring to Jim Wendler’s 5/3/1 manual?
Thanks for the comments, and encouragement and good luck with your training.
[quote]shocketi wrote:
whup wrote:
TUES 07-14
CARDIO:
40 min step mill
20 min incline hands free treadmill
DUDE! 40 minutes on the step mill ain’t no joke!!! That thing is f’n evil!! Once I hit 20 minutes I want OFF, course I have to do two steps at a time maybe thats my problem… grrrr![/quote]
HA HA. The way you use it is A LOT harder then I do, though. Two steps at a time is extremely hard. I actually tried that after we talked about it. I lasted a few steps and felt like I was going to fall off.
TUES 07-16
CARDIO:
30 step mill
30 tread mill
========================================================
WED 07-17 - Cycle 4 - week 4 - MP & BP Deload
AM cardio:
45 tread mill
15 step mill
PM liftin:
MP
(75)x5
(95)x5
(115)x5
BP
(120)x5
(150)x5
(175)x5
Floor press, Paused
(205)2x10
(185)2x10
Horizontal pull up, feet on bench
(25lbs)3x10
(35lbs)x10
Face pull
2x10
2x12
DMBL skull crushers
(45s)x15
(35s)x15
DMBL incline curl, drop set
(40s)x8
(30s)x10
(20s)x10
Stretch after each muscle group
I started taking Power Drive, and I love that shit!!! Works great and very cheap. The best thing about ordering from Biotest (for me) is that I receive my package the day after I order it.
Great session, I was out of the gym in less than an hour. I fell better over all, more energy. Not sure if its the low carb diet or the cardio or both.
