Sand & stones may break my bones, but not before it sculpts me

[MindPower]

Originally Posted by liftintexas

just trying to add some more lean mass. your stats are pretty similar to mine. just trying to see if I can do something to get bigger!

WS4SB is a good place to start, eat a heap and you'll be fine

[MindPower]

Was meant to do some GPP last night, but I felt a bit weird/faint so I skipped it.
Workout tonight same as tuesday nights.

[MindPower]

Week 3

Thursday 7 - 2

Warmup
O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8


1. Pullups (Vary grip) 6 x 5
1 x 5 pullup
1 x 5 chin
2 x 5 mix
1 x 5 chinup
1 x 3 chinup

2. Barbell Bench 6 x 5
1 x 5 x 132lbs
2 x 5 x 154lbs
1 x 5 x 165lbs - I guess thats my 5RM
2 x 5 x 154lbs

3. DB step up 3 x 10/leg
3 x 10e x 22lbs/e (23" step)

4. 1 arm snatch 5 x 5e
5 x 5e @ 36lbs - this killed me

5. knee tucks of bench 3 x 12-15
3 x 15

6. Wheelbarrow 3 x 60secs
O/h sand bag carry
Inverted row 3 x 10

[MindPower]

Week 3

Sunday 10 - 2

8.5km bike ride +
5 hours of moving soil = sore everywhere today

[liftintexas]

okay, moving soil sounds not fun at all!

your warmup looks rather extensive.

good workout, man

[MindPower]

Originally Posted by liftintexas

okay, moving soil sounds not fun at all!

your warmup looks rather extensive.

good workout, man

the warmup is good, its with an empty bar so its not overly demanding, but it gets everything moving and gets my hips loose.

its from a T-rag article - the mobility complex

[MindPower]

Week 4
Monday 11 - 2

Warmup
O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8


1. Pullups (Vary grip) 6 x 5
1 x 5 chin
2 x 5 pull
2 x 5 mix
1 x 5 chin

2. Barbell Bench 6 x 5
6 x 5 x 165lbs

3. DB step up 3 x 10/leg
1 x 10e x 36lb2 x 10e x 22lbs/e (23" step)

4. 1 arm snatch 5 x 5e
5 x 5e @ 36lbs -

6. Boxing
3 x 60secs

I wanted to quit about halfway through this, I was stuffed, but I sucked it up and got on with it, ended up being a pretty good workout.
I was drenched in sweat when I finished

[MindPower]

Week 4

Thursday 14-2

Warmup
O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8

1. Pullups (Vary grip) 6 x 5
1 x 5 chin
2 x 5 pull
2 x 5 mix
1 x 5 chin
better quality reps

2. Barbell Bench 6 x 5
1 x 5 x 154
3 x 5 x 176 - PR for this year, was pretty easy
2 x 5 x 154 - too light

3. DB step up 3 x 10/leg
3 x 10e x 22lbe

4. 1 arm snatch 5 x 5e
5 x 5e @ 36lbs -
will have to bump up the weight

5. Knee tucks
3 x 12

6. Boxing
3 x 60secs

- Good workout, pullups are coming along, not rep progression but im putting on weight so im pulling more.
- bench is getting back slowly, im happy to take it slow cause i rushed it at times last year and it stalled my progress.
- will probably do something quick on saturday morning boxing/sandbag stuff.
then a new workout on monday.

[MindPower]

Ive been thinking about my next program and i'm not really sure what direction to go in.
I have ordered Starting Strength 2 and have been thinking about doing that routine for 4 weeks or so and get my technique spot on before getting back into WS4SB, and lifting some heavy stuff again.
but I am enjoying the stuff im doing a the moment (zach even esh gladiator training) and would like to add some more equipment (sled, tire, keg, SpoP) and continue using that as well.
Hmmmm, maybe I could combine WS4SB with the stuff im doing now.

i thought it might help if i wrote this out....it didnt

[MindPower]

Quick GPP session - there was just an car accident near our office so I pushed one of the cars of the road.
Should I take some BCAA's, superfood and ultra extreme workout plus??
Was it even a workout??

On a serious note, all involved seem to be OK.

On a rant note: why the F#*&^ dont people stop to help, it pisses me off how many people drive past without even stopping to lend a hand. I heard the accident from my office went out to see what the noise was and was the second person willing to help whilst a shitload of people drove by.

[MindPower]

Starting strength arrived today, I look forward to learning what i have been doing wrong.

Start a new workout tonight for the next 2 weeks, the last 2 weeks haven't really gone to plan, i have only lifted 2 x a week. Hopefully life will allow me to get in 4x this week.

[liftintexas]

as far as the accident, sounds like you're just a better person than most, man.

starting strength 2 - who is the author?

[MindPower]

Originally Posted by liftintexas

as far as the accident, sounds like you're just a better person than most, man.

thanks, i try to be

starting strength 2 - who is the author?

Mark Rippetoe and Lon Kilgore, check it out here
and theres a good review of it here and here
Lots of people on here (Mathew and PA) have read and done the program with pretty good results.
The main purpose of the book is that it goes through the major lifts in detail, 50 pages just on the squat, your form should be perfect after reading it.
Well thats my hope anyway

[MindPower]

Week 5


Monday 18-2

Warmup
O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8

1. Deadlift 5 x 5
154 x 5
176 x 5
198 x 5 x 3
- did these barefoot for the first time.
- first time DL in ages so i took it easy, still pretty sore today

2. Pullups 5 x 5
1 x 5
1 x 5 (2a) (assisted)
1 x 5 (1a)
1 x 5 (2a)
1 x 5 (3a)
- stuck my feet on a bench for the assisted reps

3. Bbell Rev Lunge 3 x 12
not much x 12 x 3
- haven't done these weighted so was just getting form right
was a bit wobbly on a few reps but had it down by the end

4a. Flat DB bench 4 x 6-8
44lbs/e x 10 x 4
- supersetted with the plyo pushups these were actually heavy
near the end.

4b. Plyo Pushup 4 x 5
4 x 5
- just got of the ground the last few reps

5. crunch holding db o/h
3 x 12

- good workout, was nice to deadlift again, and didnt feel like I have lost too much strength

[liftintexas]

deads looked especially solid, man. and bench + pushups are always tough. Good work