Wump Sweats Blood

[blut wump]

Week 1 - DE Bench

This was a fairly quick and easy workout, probably taking no more than half an hour, although I didn't time it. I went for a brisk walk afterwards.

I decided to stick with 145Kg as my nominal 100% which left me with 87.5 on the bar for 60% today. I suppose it felt about right for what I've always imagined as a WSB DE workout. I tried to explode the bar upwards and it was heavy enough not to feel light and light enough that I wasn't slowing down. I mixed width of grip from set to set and went 45s start-to-start.

I did the DB triceps extensions laid on the floor. The last two reps of each set were harder than the one before and the last set finished very hard. This high-rep work is still alien to me. I used a hammer grip on the DBs.

I'd not done DB lateral raises, neither normal nor bent, in a couple of years. On the normal side raises, the weight was enough that I couldn't float it out there and raise my pinky but not so much that I was cheating it out and I kept my palms facing down like a good BBer should.

The bent lateral raise was fun to do again. I should probably have added a little to the DBs. I'm sure I used to use more weight on these last two exercises. Maybe I need to re-acclimatize to them.

If anything ends up standing out in my mind about this week it'll be the DOMS. My triceps were still aching today from last Monday and my glutes and biceps joined in after Weds. Pathetic, really, but not surprising after spending a couple of years of 6 being high reps. Next week should be better.


All weights in Kilos
Speed Bench
20x10, 40x10, 60x10, 87.5 x 3 for 10 sets, 45s rest, rotating three grips
Lying DB Triceps Extension
19 x 8 for 4 sets
DB Side Raise
16.5 x 10 for 3 sets
DB Bent Lateral Raise
19 x 10 for 3 sets

 

[anotherbutters]

I can't bare to look, with all this BBer talk.

Was the bench work light enough that you could get faster as you progressed through the sets? I believe that's supposed to be an indication of a good weight for DE work.

 

[blut wump]

I didn't notice that I was speeding up. Maybe I was exploding upwards better as the sets wore on. It's hard to be sure.

 

[Guinness5.0]

Subscribed

 

[blut wump]

Hi, G5.

I was just browsing on deepsquatter and stumbled across this WSB Primer. I thought I'd drop a link in here for future reference. It has a brief description of all of the common exercises.
http://www.deepsquatter.com/strength/archives/Phasefordeep.htm

 

[al420]

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.

Looks tough... I would fall right over.

 

[blut wump]

Looks tough... I would fall right over.

I gave it a few attempts with the bar but decided that it wasn't worth persevering with and switch to DBs. Even with the DBs, a lot of attention went into not falling over. It's probably good for stabilizers.

 

[blut wump]

Week 2 - ME Squat

This workout was much less of a struggle than last week so I am getting some coditioning back. Wow, exercise really does work.

I did video one of my sets on GM, the triple at 150Kg. The light and camera position were poor so I haven't kept it but it was enough to show that my GM form is poor. I'm dipping my hips as I descend when I should be rotating at them. I thought I had a little hip-dip to give me a stronger base to rotate from but, after watching the triple, I saw that I was dipping at the hips as it gets tough and barely rotating. My torso position wasn't nearly as flat as I thought it to be. I continued with the session as it was but expect to see a big drop in weight next week. Take today's numbers with a suitable pinch of salt.

Last week on SLDL, I was gassed doing 60Kg. I bumped to 80Kg and bumped again for the last set. Very slight doms today rather than the severe doms last week.

I returned to the pink mini-bands for the reverse hyper. I think the tension is about right and I'll stick with these for a while.

The last few reps on the legs raise were akin to the final quiverings of a dying ant.

GM
20x10, 60x5, 80x5, 100x3 for 2, 120x3, 130x3, 140x3, 150x3, 160x1, 170x1, 175x1
SLDL
20x10, 60x5, 80x10 for 2 sets
Bench Rev Hypers
Pink (mini) band x 8 for 5 sets
Pull-Down Abs
Blue (strong) band x 15 for 5 sets
Lying Leg Raise
x 20 for 3 sets

 

[blut wump]

Week 2 - ME Bench

Once again, I'm coping much better than I did last week. This BB nonsense is easy but I'm still having trouble getting a good feel for choosing a weight for so many reps and sets. Still, there's no need to have a feel so long as I have a prior week for reference.

I worked up to 120Kg on bench and wondered whether to drop down to singles at 130 or to try to beat last week's effort. I decided on the latter since my real goal for the year is to improve my triple. I got 140 on the first attempt this week. 141.5 just wasn't going up and I didn't see any point trying again, it was the price of the triple at 132.5.

Skulls were less agonizing this week. I bumped the weight by 5Kg. The last rep was probably more of a press than an extension.

For pushdowns, I started with a doubled pink (mini) band, but it was too easy. A doubled light band was too much so I switched to a kneeling position. The final set with a combined strong+mini was about right.

I could still feel my triceps at this stage so did three sets at the weight of the top set last week. Again, about right towards the end of the final set.


All weights in Kilos
Bench
20x10, 40x10, 60x5, 80x3, 100x3, 110x3, 120x3, 132.5x3, 135x1, 140x1, 141.5x0
Skulls
20x10, 45 x 10 for 6 sets
Triceps Pushdown
Standing: Doubled Pink(mini) x 10,
Kneeling: Green(average) x 10, Blue(strong) x 10, Blue + Pink x 10 for 2 sets
DB One-Arm Press
5.6x15, 14 x 15 for 6 sets

 

[Kabeetz]

Sounds like your conditioning is about to skyrocket on this program man.