Wump Sweats Blood

[blut wump]

Well, after much procrastination, I decided to start the WSB introductory 9-weeker. Here's a link to the post in the recent WSB thread.
http://www.elitefts.com/documents/9week-training-program.htm

I'll sub exercises as necessary and try to be creative elsewhere, as possible.

Week 1 - ME Squat

My current 3RM on GMs is 145Kg from before Christmas. I worked up to 140Kg but the first rep at 150 felt as though doing a triple would be an ask so I stopped at a single. It was a PR, anyway. I failed at 170 and took another shot after doing my dead front-squat off the spotter bars at 100Kg. Tough but solid rep at 170Kg PR.

After trying to find some way to attempt a GHR I settled for SLDL. I deload at the bottom and started at 60Kg to warm up with. I decided that was enough for a working weight after a few reps so just kept going.

I used a minor variation of Kevin's anim for Rev Hypers, wrapping a pink band around the bench and fitting a foot into each loop. It worked OK.

Pulldown abs I did by looping a band over the pull-up bars and kneeling.

Leg raises I did using the dipping bars.

My abs are going to hurt tomorrow. I weighed myself one or two days ago at 123.2Kg (271 lbs)


All weights in Kilos
Good Mornings
60x5, 100x3, 120x3, 140x3, 150x1, 160x1, 170 x 0, x1
SLDL
60x10 for 3 sets
Bench Rev Hyper
x8, Pink(Mini) Band x 8 for 3 sets
Pulldown Abs
Purple(Light) Band x 10 for 2 sets, Green(Average) Band x 12 for 5 sets
Leg Raise
x15 for 5 sets

 

[blut wump]

Week 1 - ME Bench

I'm not used to all this volume. If I try to think of it as conditioning rather than volume then maybe it'll seem easier.

My bench has fallen off a little since Christmas. I'd had vaguely unreasonable hopes of hitting 140Kg for a triple and got as far as 137.5 for a triple and ran out of time. When I came back after New Years, I was struggling to hit 130 for a triple. Anyway, just to fill everyone in on where I'm at.

I worked upto 130x3 and, for reasons above, dropped to a single at 135. I failed 140 and reramped for a second attempt. I got a long, drawn-out rep at 140. I think I had missed my groove on the earlier attempt.

Normally, I'd have been thinking about some swift rows and going in for coffee at this stage but then the conditioning work began. After some trial and error, I did the skull-crushers in the rack. I was torn on how much weight to use and decided that 40Kg would be a compromise between ego and wussiness. The last couple of sets were painful to finish, more emotionally than physically.

For pushdowns, I used a doubled pink band slung over the pullup bars. Probably about right for my feeble, ill-conditioned triceps.

Hardly able to feel my triceps at this stage, I did three sets of the DB press, starting with just the bar for the first set. The last set was about right but I hope to be using more next week when I'm fitter.


All weights in Kilos
Bench
20x10, 40x10, 60x5, 90x3, 110x3, 120x3, 130x3, 135x1, 140x0, 137.5x1, 140x1
Skulls
20x10, 40x10 for 6 sets (otherwise known as a marathon)
Pushdowns
Doubled Pink(mini) band x 10 for 3 sets
Standing DB One-Arm Press
5.6x15, 11.5x15, 14x15

 

[blut wump]

I have that deja vous feeling all over again. Haven't you guys tried something similar to these workouts before with limited results? High intensity but low volume on the big lifts, plus lots of supplemental work.

Sorry to hijack a post from another thread

I ran a four-day split some time back. Lifts were climbing nicely but I pushed it too long (I can't remember why) and I self-destructed. I remember putting notes in my gym log book to change exercises to deload but, for some reason, held off too long. Maybe Christmas was looming at the time.

I'm trying to keep an eye on the overall volume with regard to Prilepin's table

[b]
Intensity   Reps/Set   Total Reps   Optimal Reps
<70%          3-6         18-30          24
70-80%        2-4         12-24          18
80-90%        2-4         10-20          15
>90%          1-2          4-10           7[/b]

Since I'm here, I'll spotlight my bench workout, assuming a current 100% of, say, 145Kg:
90x3 - 3 reps at 62% = 12.5% of Optimal
110x3 - 3 x 76% = 16.7%
120x3 - 3 x 83% = 20%
130x3 - 3 x 90% = 40% (ish)
135x1 - 1 x 93% = 14.7%
140x0 - 0 x 97% = ??
137.5x1 - 1 x 95% = 14.7%
140x1 - 1 x 97% = 14.7%

Adding them up gives 130% (ish) plus some extra for a failed single. Somewhere between 75% and 140% is acceptable. Ergo my volume was about right, arguably a shade high for a first week but that was mostly due to reramping for a second stab at 140.

I've seen another version of the table with sections at <75, 75-85, 85-95, >95, which might be preferable. The difference between a 90% lift and a 95% lift is appreciable. It's not really too hard to count an 89% as being closer to 90 than an 81% lift is, though, and it's really only to get a ballpark idea, anyway.

I also think that something I have done wrong in the past is simply to push for a max single without regard for overall volume. I'd switch to singles or doubles much earlier, to conserve energy, and the overall volume on the primary lift would be too little to sustain progress.

 

[blut wump]

Week 1 - DE Squat

This was a tough workout. Not only do I have doms in my hamstrings from Sunday and severe doms in my arms from Monday but my lack of CV conditioning is really letting me down. I was gasping for breath way too much throughout this workout.

I'd been wondering what I'd use as a box for box-squats until I spotted one of my old computers. A tape measure showed it to be 16.25 inches high so it was recruited as my box for the day. I decided to go for bands and I think I used too much with Blue (strong) bands + 60Kg. I want them a shade lighter so, next week, I think I'll drop down to Green bands, maybe with a shorter pause between sets. Today I went 60 seconds between sets.

Purple bands today for the "reverse hypers" on the bench. It felt quite hard and more than once I found myself pressing with the legs rather than rotating from the hips. I'm not sure what to try next time; maybe two mini-bands; maybe same again.

I had intended to do the one-legged squats with a barbell but was struggling to hold my balance so went for the DBs. I really struggled with this exercise from simply running out of steam. I loaded up the DBs to 53Kg (26.5 each) but there was no way I'd get more sets so dropped down to 33Kg. I think I should have done another set but didn't, maybe couldn't.

DB Rows were fine. I was still gasping between sets but the weight was no hassle.

I had intended to use 100Kg on shrugs but didn't have the will for it. I know how lackluster this sounds but it'll get better as my conditioning improves. At least, it had better improve.


All weights in Kilos
Box Squats - 16"
20x10, 60x5, Blue band + 60Kg x 2 for 10 sets (1 minute start-to-start)
Bench Rev Hyper
Purple Band x 8 for 3 sets
One-Legged DB Squat
BWx10, 53x10, 33x10, 33x10
DB Row
46.5 x 6 for 4 sets
Jump Shrugs
20x15, 60x12, 80 x 15 for 3 sets

 

[blut wump]

For the confused, I've copied some posts from another board where I began this log earlier in the week.

The "Week 1 - DE Squat" session was today's workout. I'm doing
Sun - ME Squat,
Mon - ME Bench,
Wed - DE Squat,
Fri - DE Bench

 

[Kabeetz]

Best of luck bro, kick some ass these 9 weeks.

 

[al420]

Do you have an example of the one-legged DB squat - where does the 'other' leg go?

 

[blut wump]

I rested it on the bench behind me. I had intended the Bulgarian Split Squat
http://www.fullfitness.net/routines/bulgarian_split_squat.html
but was in danger of toppling.

 

[Czar87]

It will be fun to follow along. =)

 

[SgtSlaughter]

I rested it on the bench behind me. I had intended the Bulgarian Split Squat
http://www.fullfitness.net/routines/bulgarian_split_squat.html
but was in danger of toppling.

Those are F'n painful and require extreme focus and balancing.

*IN*