You are pumping out alot of workouts here man 
How do you feel about WSB compared to 5/3/1?
[quote]florelius wrote:
You are pumping out alot of workouts here man
How do you feel about WSB compared to 5/3/1?[/quote]
Probably still too soon to say. They’re both good, but there are a ton of variables that I wasn’t including in 5/3/1 like the bands/chains, speed work, and more varied exercises. I’m hoping that my body’s adaptations to these completely new training stimuli will result in a good strength increase. I loved the simplicity and consistency of 5/3/1. To be honest though conjugate training feels more fun so far lol. Hopefully I’m hammering my weak points more with this training as well, although there’s no reason I couldn’t have done more of that with 5/3/1 too.
Stay tuned!
So what’s your first name? Is it Trevor? You seem like a trevor.
Well, I am getting a T vibe, maybe a J vibe.
Trevor
Thomas
Jon
John
Jeremy
Timothy
Hmm, now I’m sensing W.
Wesley
William
It’s Chris lol
My middle name is William though, nicely done!
Oh well that’s a nice name.
Chris William Fry.
Nice to meet you and such. HANDSHAKE*****
In. Thought you’d be a little bit weaker.
[quote]spar4tee wrote:
In. Thought you’d be a little bit weaker.[/quote]
Lol. If only I could figure out how to squat I’d be halfway decent.
[quote]Spock81 wrote:
Oh well that’s a nice name.
Chris William Fry.
Nice to meet you and such. HANDSHAKE*****[/quote]
Secret handshake even
Bonus Workout:
11/7/2012
Close Stance Squats: I was strict about keeping my feet shoulder width. I normally squat quite a lot wider.
185 5x
225 5x
275 5x
315 3x
275 4x
275 4x
Well it was certainly harder. I think this is what I need to be doing to improve my lower body, higher bar closer stance squats with less bend at the waist.
My squats usually look like the pic on the left. My lean over is quite extreme, I guess cuz my flexibility blows. They are really more like squat-mornings. I am going to try doing more like the pic on the right.
HAHAHHAAAAAAAAHAHHAHAHAH
I lean forward a lot too, it’s the low bar yo! Nothin’ wrong with that!
PS AHHAHAHHAAHA
[quote]csulli wrote:
My squats usually look like the pic on the left. My lean over is quite extreme, I guess cuz my flexibility blows. They are really more like squat-mornings. I am going to try doing more like the pic on the right.[/quote]
You look great in these photos.
Do you high or low bar, and what kind of grip width? After reading some Wendler ranting the other day, I brought my grip in a good 5 inches, and found keeping my upper back tight (and upright) much easier.
My squat still sucks dick though.
DE Upper:
11/7/2012
Press:
135 5x
135 5x
155 4x
155 4x
135 8x
Bench:
I used doubled minibands on each side of the bar. At least I’m pretty sure that’s what they were.
135 5x
155 3x close grip
155 3x
155 3x
155 3x medium grip
155 3x
155 3x
155 3x regular grip
155 3x
155 3x
Supine Grip Bent Rows with a 3 second hold at the top:
135 3x
165 3x
165 3x
135 3x
135 3x
135 3x
Supine Grip Straight Bar Pushdowns:
3 sets of 8-12
One Arm Bodyweight Rows:
3 sets of 6 with each arm
Regular Grip Straight Bar Pushdowns:
3 sets of 8-12
V-Bar Rows:
3 sets of 8
Overhead Rope Tricep Extensions:
3 sets of 8-12
Well the pressing and the speed bench were fine. I didn’t like any of the other shit though. I was just experimenting with some new tricep and upper back schemes, but the ones I tried this workout didn’t do anything for me. Triceps just didn’t feel worked enough, and the upper back exercises, except for the v-bar rows, felt awkward and stupid. I’ll try some different things next time.
Also I noticed on those one arm bodyweight rows that my right bicep is still noticeably worse than my left. As the internet as my witness I will never arm wrestle again. It’s just not worth it.
[quote]Spock81 wrote:
I lean forward a lot too, it’s the low bar yo! Nothin’ wrong with that!
[/quote]
Well it’s the degree of lean that I think is holding me back. I’ve never seen anyone squat a respectable amount being as bent over as I am.
[quote]panzerfaust wrote:
You look great in these photos.
Do you high or low bar, and what kind of grip width? After reading some Wendler ranting the other day, I brought my grip in a good 5 inches, and found keeping my upper back tight (and upright) much easier.[/quote]
Well I use low bar with a wide stance. I read the same article actually (lol) and that’s what sort of set me on the course of seeing where my close stance high bar squat is. I will think a bit more about bringing my grip in as well, I wasn’t focused on that really when I was playing around with these the other day.
[quote]csulli wrote:
[quote]panzerfaust wrote:
You look great in these photos.
Do you high or low bar, and what kind of grip width? After reading some Wendler ranting the other day, I brought my grip in a good 5 inches, and found keeping my upper back tight (and upright) much easier.[/quote]
Well I use low bar with a wide stance. I read the same article actually (lol) and that’s what sort of set me on the course of seeing where my close stance high bar squat is. I will think a bit more about bringing my grip in as well, I wasn’t focused on that really when I was playing around with these the other day.[/quote]
Yeah I found the grip adjustment really helped. Also the high bar seems to suit me better as I have a longer torso and shorter legs
The grip narrowing definitely fucked with my dodgy shoulder a little bit, but I think it’s something I will adapt to.
Bonus Workout:
11/8/2012
Close Stance Squats:
135 5x
185 5x
225 5x
275 4x
275 4x
So my quads were absurdly sore from the close squats yesterday. That was a huge red flag, because if I did that amount of volume on any other lift I wouldn’t feel sore in the slightest. Anyway, that made the squats the next day pretty painful. I hear “listen to your body” a lot, but for now, I’m going to operate by the “your body is full of shit, your legs are fine” mentality.
so weak
[quote]spar4tee wrote:
so weak[/quote]
Yea about 50lbs down from my regular squat. Which wasn’t any good either lol.