Just wanted to give a little background information about my self, so I'll start out with some stats. Age: 18 Weight: 235 (give/take) Height: 6'0 Currently I am running Joe Defranco's WS4SB 1 program and am liking it a lot so far. I have some goals that I have posted on my bedroom wall, but I'll post them here, too, for additional motivation: As of 3.13.08: Bench: 245 x 1 Squat: 395 x 1 Deadlift: 455 x 1 Pendlay Row: 175 x 5 OHP: 145 x 3-5 PushPress: 175 x 1 Goal for end of May: Bench: 315 x 1 Squat: 450x 1 Deadlift: 550 x 1 Pendlay Row: 185 x 5 / Dynamic Row: 225 x 5 OHP: 185 x 5 PushPress 225 x 1
3.12.08 Squats 45 x 5 45 x 5 135 x 5 185 x 5 225 x 5 275 x 5 315 x 3 395 x 1 Zercher Step-Ups 8 x 135 8 x 135 8 x 135* *Each set is 8 reps each leg SLDL 6 x 275 6 x 275 6 x 275 Ran out of time for ab work, so that kinda sucked. But, other than that the session went smoothly. Starting zerchers for the first time is a bitch because of the forearm pain but meh...I'm having trouble finding that "groove" in the arm. My max single on the squats worried me because of my amazingly slow speed out of the hole...but I pulled through.
3.14.08 Just did some misc. stuff...I will be starting a Push/Pull/Squat on monday... so just messed when I was at the gym.
3.17.08 Pull Day Deadlifts 135 x 5 185 x 5 225 x 5 275 x 5 315 x 3 365 x 1 465 x 1 I'm considering dropping the reps from 5 to 3 and making up for the lost volume with additional sets. I start to get impatient in the middle of set and my form can deteriorate...I'll try it out next week. Dynamic Rows 190 x 5 190 x 5 190 x 5 Hmmm...ran into some problems. The weight is increasing way faster than I can keep up with pendlay rows, so I've decided, starting next week, to do drop the weight a bit and do strict pendlay rows...then load the bar up for an all-out set of dynamic rows. I'll give it a go. Hangcleans This is day 1 of my experience with these...so I'm starting from the beginning. I'm following the section in SS: Ed II on how to build up to powercleans. Monday I only worked on my flexibility, as it was extremely lacking in the wrists. Next week I'll probably work a bit more of the flexibility and then move on to the next phase: jumping with the bar. Cable Rows 100 x 15 100 x 15 100 x 15 BB Curls 65 x 10 65 x 10 So drained... Ab Pull-Downs 110 x 10 110 x 10 I should also note the method for chins that I'm giving a go: After every set (including warm-ups) I do one 1 rep of chins. The reason I'm doing this is because I'm such a heavy guy, after the first few reps I just run out of steam on chins. So, I figure that since my first rep is obviously my strongest that this is a good way of increasing chin without having to resort to multiple sets of negatives. Worked very well on monday...except I forgot to do them between the curls and the abs at the end...ah well.
Good stuff man. I used WS4SB when I was competing in judo to great effect, it's what got me interested in powerlifting. If I might make one comment, I don't know how realistic your goals are for the end of May. It's good to set them high, but I don't know that you can expect to put that much on all those lifts in only 2 months.
Yeh, to be honest I've kinda lowered the weight for my goals a bit. I realize that a 225 lb pendlay row is going to be way harder to achieve than I thought and will probably lower it to 185 x 5 for the pendlay and 225 x 5 for the dynamic. The deadlift is also getting fairly challenging...definitely has a healthy dose of grind. :icon_chee While I'd be happy with a 5 plate deadlift by summer...at the same time...550 would be nice and I'll see where my incoming 13 mm inzer belt takes me. It will definitely take a lot of work and determination...but I'm adamant about completing it. I only train judo twice and week right now, so most of my recovery can be focused on what I do in the gym. Thanks a lot for the reply! (BTW, you've probably noticed...but I've changed to a Push/Pull/Squat routine now...I only logged 1 WS4SB session in before I switched).
hah, I actually didn't notice, but I use a push/pull/squat now anyways as well. I also do a fourth accessory upper day with a bunch of bodybuilder shit.
Push Day Bench 45 x 5 x 2 95 x 5 135 x 5 155 x 5 185 x 5 225 x 1 255 x 0 255 x 0 I appear to have hit the bench wall faster than I though I would... OHP/PP OHP - 135 x 5 - 115 x 5 - 115 x 5 PP -185 x 0 -185 x 0 -185 x 1 I need to learn to get better leg drive... Dips 8 x b/w 8 x b/w 8 x b/w Flat DB Flyes 10 x 35 10 x 35 10 x 35 Probably gonna change these to incline next week so I get some incline work done.
3.21.08 Squat Day Warm-Up: 5 Min Bike. 45 x 5 x 2 (overhead squat) 65 x 5 x 2 (overhead squat) Speed Box Squats 135 x 3 185 x 3 185 x 3 185 x 3 185 x 3 Box Jumps I'm trying to alternate my max-effort squatting days with more of a speed/squat assistance day. I think next week, though, I'm gonna scrap the speed box squats and the box jumps for a few reasons. For one, I think squats set low off the pins would help my problem of getting out of the hole. Number two, my gym has a limited number of boxes and I used all the boxes they had on friday and they were not very challenging. So no way to progress on those will probably see them getting thrown out. Front Squats 45 x 5 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 My first time doing front squat went better then I expected, although I pussied out on adding more weight because of my stupid wrist flexibility. Atleast it's getting better. 45 Degree Back Raise 45 lb. x 10 45 lb x 10 45 lb. x 10 I'd really like some input on these. Tried them out and really liked them. Would like to know if any of the regular S&P regulars use them. *Couldn't do GHRs because partner was MIA.
3.24.08 Pull Day Warm-Up: 5 Min bike Deadlift 135 x 3 185 x 3 225 x 3 275 x 3 315 x 3 365 x 1 475 x 1 PR! Hangclean Worked on flexibility again. It is improving very fast. Next Pull day I will start the next phase Mark Rippetoe advises in learning the powerclean. Pendlay Rows (Underhand) 155 x 5 155 x 5 155 x 5 Forgot to do the last set dynamic rows at the end, damnit. Cable Rows 110 x 15 110 x 15 110 x 15 BB Curls 70 x 10 70 x 10 Ab Pull-Downs 10 x 120 10 x 120 A few notes: Will probably change barbell curls to low rep-almost-cheat curls. Reason for this is on saturdays I plan to go for an hour and do random vanity lifts...and curls will probably be included. Also, a rep of chins-ups was done between each set. Other than forgetting the set of dynamic rows the session went great.
Hopefully soon. My lifting partner said the speed was pretty good...so I'm hoping. Can't wait till I get my inzer! :icon_chee
3.26.08 Push Day Warm-Up: 5 min stationary bike Pause Bench 45 x 5 x2 95 x 5 135 x 5 185 x 5 185 x 5 185 x 5 185 x 5 185 x 5 OHP 45 x 5 120 x 5 120 x 5 120 x 5 Still trying to get used to the reduced OHP numbers...it's rough after benching. Dips 8 x 5 lb. 8x 5 lb. 8 x 5 lb. Db Skullcrushers 10 x 20 lb. 10 x 20 lb.
3.28.08 Squat Day Warm-Up: 5 min stationary bike Overhead Squats 45 x 5 x 2 105 x 5 Back Squats 135 x 3 185 x 3 225 x 3 275 x 3 315 x 1 365 x 1 405 x 1 PR! Wow...such a good feeling. Bar speed was great and I barely felt the bar due to the adrenaline. Front Squats 45 x 5 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 Wrist flexibility is getting MUCH better. 45 Degree Back Raise 10 x 45 lb. 10 x 45 lb. 10 x 45 lb. For those of you who read my log, what do you think of 45 degree back raises? This was maybe my second time so far doing them and I'm liking them a lot. Gluteham Raise (Ghetto style) 10 x b/w 10 x b/w Still having to use a fair amount of push up to get the movement going...but I think I'm getting better at them.
Thanks, man. I almost missed it because of my stupid iPod, though. I wore shorts today with no pockets so I tucked the iPod into the side of my shorts. Well, as I was reaching depth the stupid thing started driving into my hips. I almost stopped because I was more afraid of breaking it then because of the minor annoyance.