No clever title

[liftintexas]

2-18-08
WS4SB Max Effort Upper Body

BB Flat Bench
5 x 135
5 x 185 x 2
5 x 205
3 x 225

DB Incline Press
18 x 45e (need to increase weight)
13 x 45e

Bent Over Rows* (need to increase weight - was worried about form)
10 x 60
10 x 70 x 2

Rear Delt Fly* (not sure on form)
8 x 25e
8 x 20e x 2

Standing BB Curls
10 x 70
8 x 70
10 x 60 x 2

Shrugs
10 x 70 x 4

* Superset

Notes: Decrease weight on rear delt fly because just not sure I was really hitting the right muscles and that my form was great. Not sure. Otherwise, a pretty good workout. Really enjoying WS4SB.

[Mahler]

Damn nice workout. Bench is my weakest major exercise. I am lucky to get one rep at 225.

[K-Court]

Nice work, Richie. You are really getting some great numbers up on the board, man.

[MindPower]

Originally Posted by Deserve

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?

I try to keep things to about 1 hour, sometimes the max effort days exceed that depending on rest intervals.
About 1hr to 1hr 15mins max

[MindPower]

Good to see you started WS4SB, it looks as though your off to a good start.

Your probably better off to drop the weights down a bit and get all the reps to start with as you get used to the program, its nice to bump up the weights all the time but theres no hurry.

and rear delt flyes are damn hard, dont worry if you have to use pink db's for them,
I do

[liftintexas]

Originally Posted by MindPower

Good to see you started WS4SB, it looks as though your off to a good start.

Your probably better off to drop the weights down a bit and get all the reps to start with as you get used to the program, its nice to bump up the weights all the time but theres no hurry.

and rear delt flyes are damn hard, dont worry if you have to use pink db's for them,
I do

Thanks, man. I think I'm getting most of the reps - just a few last week as I was adjusting. And you're right, I'm having to make some adjustments - like the pink dumbbells for rear delt flys. They are hard.

[mel]

Good luck with this new program. I hope it helps you reach all your goals!

mel

[liftintexas]

Originally Posted by mel

Good luck with this new program. I hope it helps you reach all your goals!

mel

Thanks, Mel!

[liftintexas]

2-19-08

WS4SB
Dynamic Effort Day

Box Jumps
BW x 3 x 8

Bulgarian Split Squats
8e x 17.5e x 3

Pullthroughs
10 x 32.5
10 x 37.5
10 x 42.5

Side Bends
10e x 40e x 4

Notes: I took MindPower's advice on dropping the weight for Bulgarian split squats. Felt ridiculously light at the start but got heavy towards the end. Good workout

[dmw]

I'm anxious to see how you do with this program, I've thought about doing it before. I think there's a slightly modified version with another leg day if I remember right.

[liftintexas]

I'm on the version 3 of the program, which has 1) max effort upper body, 2) dyanmic effort 3) repetition upper body and 4) max effort lower body

additionally, there are other versions for athletes, strong men, and something else. I just went with the plain vanilla.

I'm really enjoying it so far, other than I wish there were more arm isolation exercises. Basically there's only three. I know, I know. But I want bigger arms.

[dmw]

Originally Posted by liftintexas

I know, I know. But I want bigger arms.

Ha. I'm sure you've read this before, but heavy compounds + gaining weight = bigger arms.

I'm one to talk though, I'm just like that on bench press. When I'm in on squat day, I often stare longingly at an empty bench!

[liftintexas]

Originally Posted by dmw

Ha. I'm sure you've read this before, but heavy compounds + gaining weight = bigger arms.

I'm one to talk though, I'm just like that on bench press. When I'm in on squat day, I often stare longingly at an empty bench!

Yeah, I know, I know. I just see 3 or 4 guys in the morning who have huge arms and they each seem to have an arms day from what I can tell. I think there has to be something to that, but I'll stick with the program.

[dmw]

Originally Posted by liftintexas

Yeah, I know, I know. I just see 3 or 4 guys in the morning who have huge arms and they each seem to have an arms day from what I can tell. I think there has to be something to that, but I'll stick with the program.

Well, if it makes you feel any better, I literally saw a guy this morning that I see almost every morning that has big arms. He looks to have about 3 arms - only workouts per week from what I can tell. Today he benched (and he's not weak) but his bench looked horrible. The bar touched his chest every rep, but his left hand only moved down about 6 inches! It looked like a teeter totter, with the right hand holding the majority of the weight at the bottom.

My point? He's strong and got big arms, but I don't want to follow his style of lifting.

[liftintexas]

Originally Posted by dmw

My point? He's strong and got big arms, but I don't want to follow his style of lifting.

Well, one of the guys this morning was curling in the squat/power rack. I doubt he much cared as his arms were large. But point well taken, dmw

[MindPower]

Originally Posted by liftintexas

Notes: I took MindPower's advice on dropping the weight for Bulgarian split squats. Felt ridiculously light at the start but got heavy towards the end. Good workout

I'm glad someone listens to me

Good workout, how high was the box??

alot of guys with big arms are light bulbs, if i see a guy with big arms i always check to see if he has skinny legs sticking out his shorts
makes me laugh, and feel better about being proportionally average

[liftintexas]

Originally Posted by MindPower

Good workout, how high was the box??

Great question. I'm not totally sure, but think 24" - just above my knees.