A New Walk

[Saturday Fever]

My next 9 weeks will look something like this. Blue lifts are ME lifts and the entire day will be focused on this lift. Bold lifts are supportive and may or may not be taken to failure, or may have selected sets taken to failure. Exercises not colored or bolded will never be taken to failure and done purely as assistance. Red lifts are speed lifts and shall be treated like blue lifts.


Week 1
[**] ME Squat Day
Good AMs: Sets of 3 until 3 can't be completed, then work to a 1RM
Glute Ham Raise: 3x10 Stress eccentric, go for 4 count on the descent
Hyperextensions: 3x8 with small straps
Pull Down Abs: 5x10-15
Straight Leg Raises: 5x15

[**] ME Bench Day
Board Press: Sets of 3 until 3 can't be completed, then work to 1RM
Skullcrushers: 6x10
Pushdowns: 3x10
One-arm Press: 3x15

[**] DE Squat Day
Box Squats: 10x2 with 50% of 1RM
Hyperextensions: 3x8 with small strap
One Leg Squats: 4x10 each leg
Dumbbell Rows: 4x6
Barbell Shrugs: 3x15

[**] DE Bench Day
Bench Press: 10x3 with 60% of 1RM; using 3 different grips
Skullcrushers: 4x8
Side Lateral Raises: 3x10
Bentover Side Raises: 3x10

Week 2
[**] ME Squat Day
Good AMs: see week 1 day 1
Glute Ham Raises: 3x8. see week 1 day 1
Hyperextensions: 3x8 using small strap
Pull Down Abs: 5x10-15
Straight Leg Raises: 3x20

[**] ME Bench Day
Board Press: see week 1 day 2
Skullcrushers: 6x10
Pushdowns: 3x10
One Arm Press: 3x15

[**] DE Squat Day
Box Squats: 10x2 at 54% of 1RM
Hyperextensions: 3x8 using small straps
One Leg Squats: 4x10 each leg
Dumbbell Rows: 4x6
Barbell Shrugs: 3x15

[**] DE Bench Day
Bench Press: 10x3 at 60% of 1RM; using 3 different grips
Skullcrushers: 4x8
Side Lateral Raises: 3x10
Bentover Side Raises: 3x10

Week 3
[**] ME Squat Day
Good AMs: see week 1 day 1
Glute Ham Raises: 3x8 using small straps
Hyperextensions: 3x8 using small straps
Pull Down Abs: 5x10-15
Straight Leg Raises: 3x20

[**] ME Bench Day
Board Press: see week 1 day 2
Skullcrushers: 6x10
Pushdowns: 3x10
One Arm Press: 3x15

[**] DE Squat Day
Box Squats: 10x2 at 56% of 1RM
Hyperextensions: 3x8 using small straps
One Leg Squats: 4x10
Dumbbell Rows: 4x6
Barbell Shrugs: 3x15

[**] DE Bench Day
Bench Press: 10x3 at 60% of 1RM; using 3 different grips
Skullcrushers: 4x8
Side Lateral Raises: 3x10
Bentover Side Raises: 3x10

Week 4
[**] ME Squat Day
Low Box Squat: see week 1 day 1
Glute Ham Raise: 5x5
Partial Dealifts: 3x20
Hyperextensions: 3x8 using small straps
Pull Down Abs: 5x10-15

[**] ME Bench Day
Floor Press: see week 1 day 2
JM Press: work up to 2 sets of 3
Incline DB Press: 2x10
Seated Dumbbell Cleans: 4x8
Straight Leg Raises: 5x15

[**] DE Squat Day
Box Squats: 10x2 at 60% of 1RM
Box Squats: work up to heavy double, DO NOT miss
Hyperextensions: 5x8
Chest Supported Rows: 4x8
Glute Ham Raise: 3x6
Pull Down Abs: 5x10

[**] DE Bench Day
Bench Press: 10x3 at 60% of 1RM; using 3 diff. grips
Close-grip Bench Press: work up to 2 sets of 3
One Arm DB Extension: 3x10
Front Plate Raise: 3x10

Week 5
[**] ME Squat Day
Low Box Squat: see week 1 day 1
Glute Ham Raise: 5x5
Partial Deadlifts: 3x20
Hyperextensions: 3x8 using small straps
Pull Down Abs: 5x10-15

[**] ME Bench Day
Floor Press: see week 1 day 2
JM Press: work up to 2 sets of 3
Incline DB Press: 2x10
Seated DB Cleans: 4x8
Straight Leg Raises: 5x15

[**] DE Squat Day
Box Squats: 10x2 at 50% of 1RM
Hyperextensions: 5x8
Chest Supported Rows: 4x8
Glute Ham Raise: 3x6
Pull Down Abs: 5x10

[**] DE Bench Day
Bench Press: 10x3 at 60% of 1RM; using 3 diff. grips
Close-grip Bench Press: work up to 2 sets of 3
One Arm DB Extensions: 3x10
Front Plate Raise: 3x10

Week 6
[**] ME Squat Day
Low Box Squat: see week 1 day 1
Glute Ham Raise: 5x5
Partial Deadlifts: 3x20
Hyperextensions: 3x8 using small straps
Pull Down Abs: 5x10-15

[**] ME Bench Day
Floor Press: see week 1 day 2
JM Press: work up to 2 sets of 3
Incline DB Press: 2x10
Seated DB Cleans: 4x8
Straight Leg Raises: 5x15

[**] DE Squat Day
Box Squats: 10x2 at 52% of 1RM
Hyperextensions: 5x8
Chest Suppoerted Rows: 4x8
Glute Ham Raise: 3x6
Pull Down Abs: 5x10

[**] DE Bench Day
Bench Press: 10x3 at 60% of 1RM
Close-grip Bench Press: work up to 2 sets of 3
One Arm DB Extensions: 3x10
Front Plate Raise: 3x10

Week 7
[**] ME Squat Day
Good AM Squats: see week 1 day 1
Glute Ham Raise: 5x5
Lunges: 4x10 each leg
Hyperextensions: 3x8 using small straps
Pull Down Abs: 5x10-15

[**] ME Bench Day
Ball Press: 3x20 (rest 5 min)
Seated DB Shoulder Press: 5x10
Incline Skullcrushers: 5x6
Face Pulls: 5x15

[**] DE Squat Day
Box Squats: 10x2 at 54% of 1RM
Box Squats: work to heavy double. DO NOT miss
Hyperextensions: 4x8
Lat Pulldowns: 3x8
Glute Ham Raise: 4x15

[**] DE Bench Day
Bench Press: 10x3 at 60% of 1RM; us 3 diff. grips
Bench Press: work to heavy single. DO NOT miss.
DB Skullcrushers: 4x6
Reverse-grip Pushdowns: 3x15
Front-Side-Rear Delt Raise: 2x60 (20 each direction)
Pull Down Abs: 5x10

Week 8
[**] ME Squat Day
Good AM Squats: see week 1 day 1
Glute Ham Raise: 5x5
Lunges: 4x10 each leg
Hyperextensions: 3x8 using small straps
Pull Down Abs: 5x10-15

[**] ME Bench Day
Ball Press: 3x20 (rest 5 min.)
Seated DB Shoulder Press: 5x10
Incline Skullcrushers: 5x6
Face Pulls: 5x15

[**] DE Squat Day
Box Squats: 10x2 at 62% of 1RM
Hyperextensions: 4x8
Lat Pulldowns: 3x8
Glute Ham Raise: 4x15

[**] DE Bench Day
Bench Press: 10x3 at 60% of 1RM
DB Skullcrushers: 4x6
Reverse-grip Pushdowns: 3x15
Front-side-rear delt combo raise: 2x60 (20 each direction)
Pull Down Abs: 5x10

Week 9
[**] Max Day
Box Squats: work up to 1 RM
Bench Press: work up to 1RM

* These maxes carry over to the next cycle.

[MonStar]

Good luck SF---new program looks damn good. Hope that you get some good results with it. :D:D

[Saturday Fever]

[**] Week 1


Diet
Not a good day at all. I fell under 3000 calories and that's no good. I'll have to pick up the pace.

Meal 1: 4 Bowls of Cereal (400 calories all said and done.)
Meal 2: 3 Servings Spaghetti w/ Meat Sauce (label has me around 700 calories.)
Meal 3: 3 servings Spaghetti w/ Meat Sauce (700 calories, i know, im a boring eater)
Meal 4: 1 Chicken Breast and 2 cups rice (no idea on calories)
Misc: 2 Pepsi, 1 Orange Soda, 1 Crunch Bar
Sleep
9 hours 45 minutes-ish. I am the King of sleeping a lot. I crashed around 11:30 and got up around 9:14. I feel like such a lazy bastard sometimes.
Weight
190 lbs.
Westside
New routine and maxes delayed until Monday.
Extras
Haven't been on top of my eating today because I had to run out to the middle of nowhere early today. Hopefully I can get back on track the rest of the day and add another 3000 calories or so. Hell, hopefully I can keep up on my diet tracking and everything else I want to log in this journal. Come to think of it, I was invited to go drinking with a pal this evening. Usually sounds good, but do I really want to spend another day or two hungover and slacking? Life was easier before I decided to be healthy and such.

[beastin v6]

Will you be posting pics of the progress? It would be a cool idea..

[Saturday Fever]

I'm pretty certain I will post pictures from time to time. I'm really not looking to get bodybuilding-style big so they won't change much over time, except to say that I expect to get up to 240 pounds at some point next year. So I plan to get large, but not necessarily ripped.

The short answer is "yes." :)

[Saturday Fever]

[**] Week 1


Diet
Meal 1: 2 bowls of cereal (320 calories all said and done)
Meal 2: Carl's JR Six Dollar Burger (757 calories)
Meal 3: Macaroni Grill Make-Your-Own Pasta (1400ish calories)
Sleep
6 hours 30 minutes. Man, fell asleep around 3:30am and got up around 10am.
Weight
183 lbs. (was unclothed today)
Westside
Deadlifts: 2x135 1x185 1x205 2x225 1x275 1x315 1x345
I decided that since I don't need a spot on deads, and my training partner is at Disneyland until Sunday night, that I'd go in by myself to max out my deadlift. I'm extremely pleased to see I met my goal for the end of the year already. It came up quickly, but I was slow to lockout. I don't care cause I nailed it. I tried 350 afterwards, but it wouldn't even come off the floor. Maybe I didn't rest enough, but it's all good. Every extra pound from here on out is gravy.
Extras
Went out with some friends last night. I didn't want to drink so I volunteered to be the designated driver. I was up too late but thankfully the lack of alcohol in my body made the sleep solid and waking up was no problem. I need it to be Monday already, I'm past anxious to get back under the bar.

[MonStar]

Damn SF, nice journal format!! Easy as hell to read and everything like that---I like it a lot man, seriously. Maybe Ill steal some of your ideas. Looks really really good.

Nice strength on the deadlifts---345 for a single was your goal man, congrats. :thumbup::thumbup:

[MonStar]

SF:

Hope you dont mind I basically took your entire journal entry idea. I like the colors much more, and without all the spaces and sh*t everything is MUCH easier to read if you ask me. You dont have to do all this scrolling down and sh*t.

[Saturday Fever]

I don't mind at all.

I was pretty happy with 345. I'm going to change my year goal for deadlifts to 360 now. I'd like to shoot higher, but my posterior needs a little rest, I've slammed it lately.

[MonStar]

Good luck with 360 man. I made all my goals for 2003 just recently. Well I modified them recently at least. Anyways, everything seems to be going well with Westside SF. Good job man---way to stick with it. My goal is still 315 x 2 for 2003 on bench, 20 BTN chins with strict form and full ROM, 455 x 2 for squats, 165 x 2 for skulls and BB curls, and finally 225 x 2 for BTN presses. I dont think I am shooting TOO high. Maybe on BTN presses because theyre a b*tch to get stronger in.

Anyways, keep up the hard work man. :thumbup::thumbup:

[Saturday Fever]

I can't remember what I ate today and I forgot to weigh myself, so fuckit. I'll resume normal activities tomorrow. And tomorrow, coincidentally, is my max day for bench and squats.

[Saturday Fever]

[**] Week 1


Diet
9:00am-ish Meal 1: 2 bowls cereal (320 calories all said)
11:40am Meal 2: 1lb Lasagna (no idea on the calories)
1:20pm Meal 3: 2cups bowtie pasta w/ meat sauce (i'm guessing 650-700 calories)
5:10pm Meal 4: 1/2lb Lean Turkey 1/2lb Spaghetti with Turkey Meatballs and Meat Sauce (i dunno, 900?)
Sleep
9 hours 30 minutes. Hit the sack around 11:30 and got up around 9:00. I woke up a little when the news hit they had sniper suspects, but slept promptly after hearing.
Weight
184 lbs.
Westside
Bench: 3x135 3x165 3x185 3x205 2x215 1x225 1x245
I struggled like hell, managed to get it up just before pulling my ass off the bench.

Squats: 3x135 3x185 3x205 3x225 3x235 2x245 2x255 1x265 1x275 1x280
Missed my year-end goal, but since that only leaves another 20lb. I'm happy.
Extras
Slightly pissed at myself. I have days upon days to get my diet solid so my maxes are well fueled, and I fail to do so every single day. So I guess I deserve whatever I get today.

[MonStar]

So whatsup SF what did your bench and squat maxes come out to?

[Saturday Fever]

See above. And what the hell are you doing up at this hour? :)

[MonStar]

Bench: 1x245

Nice strength here SF! Damn---way to tackle your goals, nice work. Good luck on the goal for squats, youll have that in no time man I know it.

By the way, just got home from my girl's. ;);)

[Saturday Fever]

I was thrilled with the bench. We went later than usual so I could get as many calories down as possible for fuel. Instead of setting the weight to start, I began my eccentric as soon as we got the bar off the pins. For whatever reason this kept my speed good all the way down, and I was able to get the bar off my chest easily and turn it into a triceps battle. Thankfully I won it.

[Saturday Fever]

[**] Week 1


Diet
9:00am Meal 1: 2 bowls of cereal (320ish)
11:115am Meal 2: #11 from Carl's Jr. (1100ish)
As is typical, I've forgotten what I've eaten today. But right now I'm knocking out a mean piece of apple pie.
Sleep
9 hours. Crashed at around 11:45pm and got up a little before 9:00am.
Weight
185lbs.
Westside
Off I guess, I hate off days.
Extras
The CSUS Men's Volleyball Team asked me to play this year. I'm a bit skeptical because I haven't played since I was 20. I weigh 35 pounds more now than I did then. I know I can jump a lot higher, but I haven't played volleyball at this size before. They also want me to play a position I'm sketchy with. I don't know. I think it's just a matter of getting familiar with the court again. I said I'd workout with the team this fall and if I felt good, I'd try-out in the spring. Everything else in life is the usual. I started weighing myself half-naked and I don't like my weight. I need to start adding a pound everyday.

[MonStar]

Originally posted by Saturday Fever
I was thrilled with the bench. We went later than usual so I could get as many calories down as possible for fuel. Instead of setting the weight to start, I began my eccentric as soon as we got the bar off the pins. For whatever reason this kept my speed good all the way down, and I was able to get the bar off my chest easily and turn it into a triceps battle. Thankfully I won it.

Good job on the bench presses man---seriously. I was impressed, nice work. Again, nice job. Hopefully youll hit 265-275 by January 1, 2003. ;);)

I like the way you have journal entries for everyday now, not just training days.

[Saturday Fever]

No entries today, per se, as I have slacked on every aspect of life today. Gotta love that.

[Saturday Fever]

[**] Week 1


Sleep
9 hours. Crashed at 11:00pm and woke early at 8:00am.
Weight
183lbs.
Training Time
48 minutes.
Westside
Good AMs: 3x115 3x135 3x155 3x175 3x185
I was supposed to work on sets of 3 and work up to a 1RM, but my lower back felt fatigued early, probably because I've been hitting it hard in the past month or so.
Hyperextensions: 10x+25 9x+25 8x+25 7x+25
The Glute Ham Bench hasn't come in yet, so it's overloading hypers and ham curls until it does.
Hamstring Curls: 6x120 6x110 5x100 6x90
Sheesh, feeling weak, but between bands and weight on the hypers, my hams were fried.
Hanging Leg Raise: 8 8 8 6
These suck.
Pull Down Abs: 15x120 15x140
These are stupid.
Extras
I decided not to include diet because I just don't track or stay on it in here, and then I forget meals. Had a good day yesterday with this workout, though. Next up will be my ME Bench. After reviewing the routine, and talking to Dave Tate, I've decided that some days may have too much volume. The idea is that I should be tearing from exercise to exercise, busting my ass, and I should be done in an hour. The way I'll do this is simply that if I'm not done with the day's routine and 60 minutes has passed, my day is done. There are a few bench days where this will probably come into play, but we'll see. The key is to workout fast, hard, and intensely. The diet section has been replaced with training length. That's all.

[Saturday Fever]

[**] Week 1


Training Time
50 minutes
Sleep
n/a as my last post was today but for yesterday's workout.
Weight
same as last post
Westside
3 Board Press: 3x135 3x155 3x185 2x205 1x225
Could have pushed forward, but decided to stop here.

Skullcrushers: 7x85 10x75 7x75 8x65 7x65 10x55
These got real heavy real fast.

Push Downs: 10x60 10x50 10x50
Am I dead yet? I feel like it.

One Arm DB Press: 7x20 9x15 7x15
Couldn't lift ****. Couldn't even feel my triceps.
Extras
This was insane. I have never done so much volume for my triceps before. They're going to hurt like hell tomorrow. Taking the weekend off and coming back dynamic on Monday.

[MonStar]

Originally posted by Saturday Fever
Good AMs: 3x115 3x135 3x155 3x175 3x185
Hyperextensions: 10x+25 9x+25 8x+25 7x+25
Hamstring Curls: 6x120 6x110 5x100 6x90

Nice strength on these exercises SF. :thumbup::thumbup: Looks like youre really getting into some heavy good mornings. Theyre a great exercise arent they? I was getting damn heavy in them I am almost glad that I dont do them anymore.

[Saturday Fever]

Yeah they beat up on my lower back pretty quickly. I don't know what I could have worked up to, but I know I'll take my time working up to it.

[TMan]

SF, the routine looks awesome! I'll definitely be keeping up with your journal to see how it goes!

One question: How do you do one arm DB press? Is this a shoulder press? Do you alternate arms or do them one arm at a time?

[Saturday Fever]

Actually, the naming is misleading. It's a DB extension, one arm at a time. I hold a db in my hand behind my head and just press up.

I'm hoping to have pictures of the different exercises up soon so folks can see form and whatnot.

[Saturday Fever]

[**] Week 1


Training Time
40 minutes
Sleep
n/a as this is a post that's days behind.
Weight
185lbs.
Westside
Speed Squats: 10x2x135

Hyperextensions: 8xheavy bands 8xheavy bands 8xheavy bands

One Leg Squats: 10x100 10x100 10x85 10x85

Dumbbell Rows: 6x50 6x50 6x50 6x50

Barbell Shrugs: 15x135 15x135 15x135
Extras
Good day. I did the rep scheme to a tee and it felt great. I was exhausted and my legs are sore as hell, but the day went well. Had yesterday off for work, and have DE Bench today. Should be fun.

[Saturday Fever]

[**] Week 1


Training Time
42 minutes
Westside
Speed Bench: 5x3x115+minis

My speed was pure **** and I know it was because my diet has been off again, so I did the grown-up thing. I got mad, threw a fit, and quit doing speed bench.

Skullcrushers: 8x75 8x75 8x75 8x75

Good I guess, considering I expected to be out of fuel by the 1st set.

Side Lateral Raises: 10x15 10x15 8x15

Didn't mean to only get 8 on the last but the fual supply was running very low.

Bentover Side Raises: 10x30 10x25 10x25

And that was that. Good riddance bad day.
Extras
Any usual list items not in this entry are in my last entry because I entered it this morning for yesterday. Confusing enough? On a side note, I've really torn into Supertraining lately and geezus, what an abundance of useful information.

[MonStar]

Skullcrushers: 8x75 8x75 8x75 8x75

Nice endurance here on skullcrushers SF---really looking good man. I would have been beat after the first set or 2.

[Saturday Fever]

My triceps feel like a swinging gate. I feel like their strength is about to explode but the gate is still swinging towards that explosion. I don't know, but I'm hoping.

[MonStar]

Good luck achieving those goals SF---I see that you upped some of them. Smart move if you ask me. Good luck with the 375 lbs. deadlift and all that.

[Saturday Fever]

Hey who said you could use a picture of me as your avatar?

OK, so it isn't me and that wasn't funny, but it's late! :)

[MonStar]

LOL---aight man. :):) Its all good. Yeah its definitely damn late. And I just chugged down 24 oz. of mountain dew like some stupid f*ck. So much for not gaining fat, lol.

[Saturday Fever]

So much for sleep, too. :) And with basketball season in full swing, I think sleep may as well not exist.

[MonStar]

Hehe, its all good. I am going to bed now. I have heavy legs tomorrow morning. Damn there better be a friggin' spotter at 8:00 AM. I hate working out without a decent spotter. Anyways, good luck with Westside man. I feel fat, lol. Damn soda!

[TMan]

Originally posted by Saturday Fever

Bentover Side Raises: 10x30 10x25 10x25


Are these like rear laterals? And what are minis? Bands, maybe? Do you use bands and chains in your workout?

[Saturday Fever]

Yes, rear laterals. And mini bands is correct. I don't use chains because my gym would throw a fit. I'm lucky as it is that they let me walk in with bands, boards and boxes.

[shredder]

goodjob. seems like westside works well for you
westside only did my deadlifts good and my squat and bench went basicaly nowhere lol

[Saturday Fever]

My bench is iffy and so are my squats. I'm pretty tempted when this 9 weeks is up to go ahead and experiment with some semi-original ideas.

[MonStar]

SF:

PowerMan has helped me change up my routine a bit. I am going to keep the power week the same. But I am changing up the rep range week to 4-6 reps, 8-12 reps, and 15-20 reps. And I am also keeping the shock week.

What I am changing is instead of doing the regular P-RR-S 3-week cycle, I am going to be changing this up. Maybe P-RR-P-RR-S-RR or something along those lines. I am awaiting a PM from PowerMan.

[Saturday Fever]

I really really really don't like that routine any way you cut it. You know I'm not talking trash, I hope, that's just my honest opinion.

[Saturday Fever]

[**] Extra Day

Just decided to get some deadlifts in since it's been a few weeks.

Deadlifts: 1x135 1x185 1x225 1x275 1x325 0x350

Got the 350 halfway up and it just wouldn't move further. I dropped it, it was loud, everyone stared at me like I'm crazy.