Notes Felt good about this workout. Deadlifts still light but moving ahead. PR For leg press, yeah, I know it's not as important as squats, but I still was happy. Unilateral row was also the heaviest I have done. Not bad.
so far, no sore back from yesterday's DL's or pull throughs. Lisa, been looking out for the issue you raised and no sign of it. Hopefully between that and maybe just getting stronger in my back, I can continue to make some progress - we'll see
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________ "It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood..."
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Started WS4SB this morning. Liked it a lot, though as always when starting a new program, have to adjust the right weight levels to get the correct targeted sets/reps, etc. So here's WS4SB:
I really need to do measurements as before point tonight since I'm just starting this new program. I just hate and worry that I really have no clue as to what I'm doing as far as taking the actual measurements.
I really need to do measurements as before point tonight since I'm just starting this new program. I just hate and worry that I really have no clue as to what I'm doing as far as taking the actual measurements.
yeah, didn't do the measurements. Well, I did. But I obviously have no clue. My waist was bigger than stomach. And my chest was way smaller than it was 2 years ago when I was in a workout slump. It makes no sense. I will just ignore for now.
Box jump (24" I think??)
1 x 4 Jumps
7 sets of 3 Jumps
Bulgarian Split Squats
30e x (10 on one leg/5 on the other)
20e x 10e
20e x (10 on one leg/6 on the other)
Weighted Side Bends
14each side x 20
15each side x 30
15each side x 40
Pull throughs (diff machine than normally use)
8 x 27.5 x 3
Notes: This was different for me. Other than pull throughs, I had not done any of these before. The Bulgarian split squats (with elevated front foot) were hard and I had a tough time finding the proper weight to get the sets/reps. My knee injury and atrophied muscles around there showed through by the imbalance between what I could do with the left vs right. Will have to work on that. I'm not sure I did the side bends correctly - not my favorite abs exercise to say the least.
I thought I would hate box jumps, but I liked them. A bit rough on knees. Will build up more and add height eventually.
yeah, didn't do the measurements. Well, I did. But I obviously have no clue. My waist was bigger than stomach. And my chest was way smaller than it was 2 years ago when I was in a workout slump. It makes no sense. I will just ignore for now.
Well, I say just use this log and the numbers to judge. Everything else will fall in line if they keep going up!
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
WS4SB puts a rest day on Wednesdays and I am thankful. I was going to do cardio this morning, but opted instead to sleep an extra hour. It was nice. My lower back is a tiny bit stiff from pull throughs yesterday and my obliques are actually sore from those weighted side bends that I thought were worthless. Guess they weren't.
Decline BB Press
12 x 135
13 x 155
12 x 165
10 x 155 (was supposed to do at least 12 but didn't get there)
Lat Pull*
11 x 90
10 x 100
10 x 90
8 x 90
Rear Delt Flye*
9 x 20e
8 x 20e x 2
6 x 20e (supposed to have done at least 8)
Shurgs**
10 x 65e
12 x 65e x 2
Tricep Pressdown** (different bar than used before)
15 x 90
15 x 100
12 x 110
Lat Raises
10 x 25e x 2
9 x 25e
8 x 25e
* superset
**supersets
Notes: I didn't do the forearm/grip training. I couldn't get it figured out to feel like it was doing more than just hitting my alread fatigued shoulders. Next time.
I had a tough time getting the reps/sets correct, but not bad.
Similar to dmw's comment in his log yesteday, there was some ego involved in having to back off decline bench to get the higher reps. But I bet it will do good in the long run.
It's all looking good. Keep it up. I may have to try this program. How long does it take you to complete it on average?
Thanks!
Since it's a template with many, many options and variations, I'm not sure that it has a targeted completion time. But maybe I'm wrong. the article didn't mention it. you might check with Mind Power or paranoidandroid, both of whom I believe have done this.
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