Taking it to the next level(I want to look like I work out). - Page 12 - JP Fitness Forums

MindPower · 09-02-2007, 11:27 PM

Good to see you started WS4SB PA,
I think you will enjoy it

ParanoidAndroid · 09-03-2007, 09:35 AM

Quote:

Originally Posted by Simon C

How heavy are you now?

I actually weighed myself ths morning. 184. But this was after eating a sitload yesterday, so probably around 180. I actually expected to be lighter, but hey, I'll gladly take it.

Quote:

Originally Posted by MindPower

Good to see you started WS4SB PA,
I think you will enjoy it

yeah, I'm loving it so far.

9.03.07
Westside for Skinny Bastards
ME Lower

Deep Olympic Squats
1x5x185
1x5x190
1x5x195
1x5x200
1x5x205

Walking Lunges-75 sec rest
1x15stepsx125
2x12x125

Romanian Deadlift-90 sec rest
1x6x215
3x8x225

Shrugs
1x11x185
1x10x185
1x8x185+bar hold for grip

Comments:
-I wasn't planning on lifting today, but my friend called me up to ask if I wanted to lift, so I decided to go in. I may be able to get in 4 workouts this week.
-squats were good. I stopped at 205 as my form wasn't perfect. I want 225x5 in a month.
-I like the walking lunges, pretty tough.
-the article called for grip work at the end, so I put in shrugs, as they challenge my grip.

Victoria · 09-03-2007, 09:53 AM

Quote:

Originally Posted by ParanoidAndroid

Walking Lunges-75 sec rest
1x15stepsx125
2x12x125

Very nice, PA. I did 3x20xBW on Saturday, and I'm still a bit sore! Very nice!

ParanoidAndroid · 09-03-2007, 11:20 AM

Quote:

Originally Posted by Victoria

Very nice, PA. I did 3x20xBW on Saturday, and I'm still a bit sore! Very nice!

thanks! I like them alot, I'm sure I will be feeling them later today!

slimsaw00 · 09-03-2007, 03:42 PM

good stuff as usual man! I tried WS4SB's before doing a couple CW programs and I liked it a lot.

-Matt

MindPower · 09-03-2007, 04:43 PM

Your ME Lower day is almost the same as mine, those lunges after the squats are an absolute killer. Your using more weight than me though.

If your looking for a 4th day WS4SB 3 is about to come out, which is a 4 day program
apparently.

ParanoidAndroid · 09-03-2007, 05:02 PM

Quote:

Originally Posted by slimsaw00

good stuff as usual man! I tried WS4SB's before doing a couple CW programs and I liked it a lot.

-Matt

thanks, I think this is gonna go good.

Quote:

Originally Posted by MindPower

Your ME Lower day is almost the same as mine, those lunges after the squats are an absolute killer. Your using more weight than me though.

If your looking for a 4th day WS4SB 3 is about to come out, which is a 4 day program
apparently.

Yeah, the lunges suck. Hopefully this'll get my some nice quad growth.
and I read somewhere about WS4SB 3, should be interesting.

ParanoidAndroid · 09-03-2007, 08:00 PM

wow, everything is sore right now...Haven't been this sore in a long time. Big change going from 3x5+3x5 to 5x5+3x12+4x8 for legs. Shoulders, also, which is rare. Tomorrow is gonna be an off day(maybe a walk if I have time), then I'll hit upper on wed.

Simon C · 09-04-2007, 12:23 AM

For the squats, why so many sets close together(in weight)?

Just seems to me that the number of sets at such close weights would fatigue you and cause you to lift less on the last couple sets, but i guess "work up to a max set of 5" gives you alot of freedom though.

ParanoidAndroid · 09-04-2007, 05:23 AM

Quote:

Originally Posted by Simon C

For the squats, why so many sets close together(in weight)?

Just seems to me that the number of sets at such close weights would fatigue you and cause you to lift less on the last couple sets, but i guess "work up to a max set of 5" gives you alot of freedom though.

I was trying to "work up". It wasn't that bad, the first 4 sets were easy and went up fast. I may try something diff next week, maybe:

1x5x185
1x5x205
1x5x215
1x5x210
1x10x190

ParanoidAndroid · 09-04-2007, 05:40 PM

no cardio today, my legs are absolutely fried. How am I supposed to run if walking hurts me?

bigDman · 09-04-2007, 06:50 PM

cardio is over rated

and for working up you may want to do something more like

45x10 95x5 135x5 185x5 205x1 215x5

MindPower · 09-04-2007, 07:02 PM

You've probably read these articles but there probably worth reading again just for the rule of 90% setup.
I know your only going up to a 5rm on your ME days at the moment, but getting reps above 90% really helped my strength. It might be worth incorporating.

Heres the articles Limiting Factors and The Rule of 90%

Heres the example of getting 5 lifts over 90%

Quote:

135x5
185x3
225x3
275x1
305x1 (PR! But it was a grinder. The girl on the elliptical is impressed though.)
280x1,1,1

enjoy

ParanoidAndroid · 09-04-2007, 07:31 PM

Quote:

Originally Posted by bigDman

cardio is over rated
and for working up you may want to do something more like

45x10 95x5 135x5 185x5 205x1 215x5

I know, I know. I just like to get some physical activity in on my off days.
and thanks for the idea, next week I'm gonna do something like that, where I get to the heavy set without being fatigued.

Quote:

Originally Posted by MindPower

You've probably read these articles but there probably worth reading again just for the rule of 90% setup.
I know your only going up to a 5rm on your ME days at the moment, but getting reps above 90% really helped my strength. It might be worth incorporating.

Heres the articles Limiting Factors and The Rule of 90%

Heres the example of getting 5 lifts over 90%

enjoy

thanks for the links, I'll take a look at them. 90% is a good idea, I use it for deads, but I'm gonna go for 5RM until they stop working. Then go to 3RM, then 1RM.

ParanoidAndroid · 09-04-2007, 09:52 PM

Quote:

Originally Posted by MindPower

You've probably read these articles but there probably worth reading again just for the rule of 90% setup.
I know your only going up to a 5rm on your ME days at the moment, but getting reps above 90% really helped my strength. It might be worth incorporating.

Heres the articles Limiting Factors and The Rule of 90%

Heres the example of getting 5 lifts over 90%

enjoy

just read the articles. Interesting stuff; I agree that 90% is the best for strength. BUT, I've found for me that low, heavy squats do nothing for my legs. the higher the reps, the better. I may even put in a set of 10.

on an unrelated note, this college application stuff is a major pain in the ass. I'm trying to get in my early apps as early as possible. After that, I think I can relax a bit. These next 2 months are gonna find me sleep deprived.

Frank.S · 09-04-2007, 10:37 PM

Low heavy squats are not a great leg movement really (well, I find front squats to be). But you can improve it by doing RE set at the end

ie
work up to 300lbs
then 225 x 10 - 12 - i like to go 1 rep short of failure.

Repping out front squats = leg growth for me.

All that 90% stuff is all fine and good, but dont worry about it to much if you are improving each week or two. Just different ways to get to your goal. For strength I like the main lift pretty low volume, that works for me. Some people jack the volume up high.