lol on PRs on the ab crunch
how did 180x3 feel as a last set?
The 180x 3 went fast and relatively easy, but I didn't know if I had the fourth. Unfortunately, the last rep on the 175x5 was the slowest I have ever made before. It was purely refusing to miss it. The bar stopped, but I was psyched. I don't know if I should have gone for 180 after that or just rested up. I'll figure that stuff out in time.
Last edited by BallsWideDeep; 08-12-2011 at 12:23 PM.
14" Box Squat - 95x5, 135x5, 165x3, 205x2, 235x4
Iso-Lat Leg Press - 370x12, 370x12, 390x16--------------PR
DB Curl - 40x12, 40x10, 40x8----------------------------PR
Seated Calve Raise- 135x12, 135x11, 135x9(+5)----------PR
Last edited by BallsWideDeep; 08-12-2011 at 12:32 PM.
Weight - 183.5
BB OH Press - 65x5, 85x5, 95x3, 115x3, 105x6
DB OH Press - 40x12, 40x12, 40x10-----------------------------PR
Close Grip Bench - 110x12, 110x11, 110x9-----------------------PR
Lateral Raise - 15x12, 20x10, 20x10-----------------------------PR
I ate something bad today. I'm heading to the bathroom constantly. I'm very happy this didn't happen on a deadlift or squat night. On the OH Press I was going for 115x5, but I got very dizzy, so I aborted. I didn't shart myself at the gym, so I consider that my biggest accomplishment of the night. I still managed to get my 4000 calories, and I'm staying hydrated. I'm going to lay down, and get some rest. I will avoid macaroni salad with crab in the future.
Last edited by BallsWideDeep; 08-14-2011 at 12:20 PM.
Deadlift - 135x5, 225x5, 285x3, 315x1, 345x5------------------PR
Pullup/Face Pull - +5/7x10, +5/7x8/10, +5/8x6-----------------PR
Weighted Hyper - 40x12, 40x12, 40x12------------------------PR
Weighted Ab Mach - 185x10, 185x10, 190x10------------------PR
Big and unusual loss of weight. Perhaps from the minor food poisoning. Calories have stayed the same. I will have to check again in a couple days.
Last edited by BallsWideDeep; 08-16-2011 at 01:00 PM.
Curious, are your weights based upon 1RMs and percentages of said 1RM?
IE: Deadlift, you went 135x5, 225x5, 285x3, 315x1, 345x5....are those weights and reps based upon anything in particular? (3-5 of 1RM?) I suppose I'm not all too familiar with WS4SB III model.
I've going with a custom routine to experiment with higher rep sets accessories and low rep primaries. I'm no longer on the WS4SB III. It was very fun, but I couldn't stand not getting at least some squat and deadlift variation at least once a week. On HCT-12 I got twice a week. On WS4SB III you deadlift a couple weeks, and then squat a couple weeks. Give it a look sometime. I think you would love it or Westside, because you are in to dynamic and single-leg work. It also focuses on endurance strength. I think it is great for someone to balance competitive sports in to their lives, but there are better bodybuilding and strength training routines.
As to reps:
Nope. Only based on what I feel. I just progressively build towards a 3-5 rep max. I have only used 5 rep max so far. If I am have time and energy, I will do a 3 rep max after the 5 reps, to get a feel for the weight I will lift next time. I would do a single set if I thought I could without injury, but this warm up structure I use conserves energy for the "one work set" and gets me activated. Pure H.I.T. methodology. I save the volume for my other exercises.
I'm excited to see your HCT-12 journal. You've been doing some pretty high volume. I think you are going to make some big strength gains by stepping it back, and embracing the H.I.T. + Rest/Pause.
High intensity training has been something I've embraced since high school sports. Then I played sports year round and have always been accustomed to lifting then doing some sort of activity. This HIT programming though HCT12 has really helped fill that void I suppose.
Even though I've been making gains, In all honesty, I think I've just ignored the %of 1RM as a set and used the "let's just move weights and see what happens" methodology. Perhaps ignorant and silly, but I really don't like to think of weightlifting and training as a percentage. I usually look at the previous week, see what I did, and see if I can build upon that. I literally keep 3 sheets on a clip board:
1. Current Week
2. Previous Week
3. Program Outline
Perhaps I could be doing more than I should, but I feel good for not having deloaded yet (nearing the end of week 7) I'm gonna have to take a forced break next week and deload. Gonna be excited after that week.
I don't think that is ignorant at all, and you are working plenty hard.
Every coach I've ever read says work linear progression until it doesn't work anymore, and then worry about programming.
It is too easy right now. Lift, eat, sleep. Oh you missed a lift? You'll get it next week. This is not a struggle yet. It feels hard, but the rationale is simple.
I'd like at least another 100 pounds on the big 3 before I worry about percentages.
Keep slaughtering Rob!
Weight: 182.5 (Back up a little from the food poisoning. It seems like I raise calories, it works 2-3 weeks, and then my metabolism just kicks in higher and I stall. I'm keeping an eye on it. Sometimes I just think about eating 7000 calories a day and becoming a massively strong blob. hahahah)
BB Bench Press - 95x5, 135x5, 155x3, 165x2, 180x4 (5th rep forced)
DB Bench Press - 50x12, 50x12, 50x10---------------------------------PR
BB Row/Rear Delt Fly - 160/15x12, 160/20x12, 160/20x11/12-------------PR
Weighted Dips- +10x10, +20x9, +25x7----------------------------------PR
Last edited by BallsWideDeep; 08-25-2011 at 12:16 PM.
I just looked at my weight graph.
7/16/11 - 182lbs
8/18/11 - 182.5lbs
Unacceptable. I bumping calories slightly. Additional 150 a day. I would do more, but I just raised recently. I'm going to err on the side of gains, rather than staying lean. I cut easily.
Workout (5 days) = 4,150
Off (2 days) = 3,750
Last edited by BallsWideDeep; 08-18-2011 at 01:15 PM.
Calories: 4166----------- P/C/F----------- 320g/501g/106g---------31%/48%/22%
Breakfast 1: 1c whole milk
Breakfast 2: 2c egg whites scrambled
1.5c vegetables and salsa
1c cottage cheese
2c oatmeal plain
8 pecan halves
Lunch: 6oz trout
1 sesame seed bun
2c oriental vegetables
Snack: 1/2c cottage cheese
1c whole milk
Dinner: 4oz chicken breast
2c oriental vegetable
3/4 c rice
2 packets oatmeal
1c whole milk
Workout: 20oz Gatorade
2 scoops protein powder
2 scoops maltodextrin powder
Night Snack: 4oz chicken breast
2 packets oatmeal
2 pecan halves
Last edited by BallsWideDeep; 08-18-2011 at 01:24 PM.
Box Squat - 95x5, 135x5, 165x3, 205x2, 235x5-------------PR
Iso-Lat. Leg Press - 390x12, 390x12, 405x12
DB Curl - 45x11, 45x7, 45x6-------------------------------PR
Seated Calve Raise - 140x12, 140x11, 140x8(RP+5)----------PR
Last edited by BallsWideDeep; 09-02-2011 at 12:38 PM.
BB OH Press - 65x5, 85x5, 100x3, 115x6, 120x3-----------------------------------PR
DB OH Press - 45x11, 45x7, 45x6
Close Grip Bench - 115x12, 115x12, 115x10----------------------------------------PR
Tricep Press Down - Lvl.4x25, Lvl.5x14
Lateral Raise - 15x12, 15x12, 15x11 (Reduced weight and rest to 1 min max)
Cable Lateral - Lvl.1x20, Lvl.1x13
Last edited by BallsWideDeep; 08-21-2011 at 12:26 PM.
Weight - 182.5
Deadlift - 135x5, 225x5, 295x3, 325x1, 355x5======>PR
Pullup/Face Pull - +10/8x9, +10/8x6/10, +10/9x6====>PR
Weighted Hyper - 40x12, 45x12, 45x12===========>PR
AB Crunch Mach. - 190x10, 190x10, 190x10=======>PR
Weight - 184.5
Calories - 4150 x 5 days
3750 x 2 days
BB Bench Press - 95x5, 135x5, 155x3, 165x2, 180x6, 185x3====>PR
DB Incline Press - 55x12, 55x10, 55x8====================>PR
BB Row/Rear Delt Fly - 165/15x12, 165/20x10/12, 165/20x12====>PR
Weighted Dips - +10x10, +20x9, +25x8====================>PR
Last edited by BallsWideDeep; 08-30-2011 at 12:33 PM.
Weight - 184
Box Squat - 95x5, 135x5, 165x3, 195x2, 215x1, 240x4
Iso-Lat. Leg Press - 405x12, 405x12, 425x11==========>PR
DB Curl - 45x11, 45x8, 45x6======================>PR
Seated Calve Raise - 145x12, 145x10, 145x9 (RP+5)====>PR
Weight - 184
BB OH Press - 65x5, 85x5, 105x2, 120x4
DB OH Press - 45x12, 45x9, 45x8=========>PR
Close Grip Bench - 120x12, 120x12, 120x9===>PR
Tricep Press Down - Lvl.4x33, Lvl.4x24
Lateral Raise - 20x12, 15x12, 15x11========>PR
Weight - 184.5
Deadlift - 135x5, 225x5, 295x3, 335x1, 365x5 ============>PR
Pullup/Face Pull - +10/8x9/10, +10/8x8/10, +10/9x6/7 ======>PR
Weighted Hyper - 45x12, 45x12, 45x12 ================>PR
AB Crunch - 195x10
AB Wheel - Knee x20, Stand x5, Knee x15
Possible signs of over-training coming on. Pouring sweat from warm-up and deadlift warm-up sets.
Weight - 187.5
BB Bench Press - 95x5, 135x5, 155x3, 170x2, 185x4
DB Incline Press - 55x12, 55x12, 55x10==================>PR
BB Row/Rear Delt Fly - 170/15x12, 170/20x12, 170/20x8/12===>PR
Weighted Dips - +15x10, +25x9, +25x7==================>PR
I was having an off workout. Luckily I mustered some PRs, though I think the BB Rows felt a bit bad in form. Big gain in weight all of the sudden!?
Need a good nights sleep.
Last edited by BallsWideDeep; 09-01-2011 at 11:00 PM.
Weight - 185
Box Squat - 95x5, 135x5, 165x3, 195x2, 215x2, 240x5 ==>PR
Iso-Lat. Leg Press - 425x12, 425x12, 425x11 =========>PR
DB Curl - 45x12, 45x8, 45x7 ======================>PR
Calve Raise - 150x10, 150x8, 150x7(RP+4)
Weight - 184.5
BB OH Press - 65x5, 85x5, 105x2, 120x4 (Second Miss)
BB OH Press Starts - 140x6
DB OH Press - 50x7, 50x6, 45x9
Close Grip Bench Press - 125x12, 125x9, 125x9 ===>PR
Tricep Press Down - Level 5x27
Lateral Raises - 20x12, 20x9, (15x12 drop 10x12)
DB Shrugs - 100x16
Not a good night for the OH press. I read a Bill Starr article talking about "Press Starts" as an assistance, so I tried a few. I may switch to a 7 rep max rather than the 3-5 on the BB OH press. The BB OH press is, without a doubt, the hardest lift for me to add to. My body weight is crazy. I may need to add calories again soon.
Last edited by BallsWideDeep; 09-04-2011 at 01:07 PM.
Weight - 185.5
Deadlift - 135x5, 225x5, 305x3, 345x1, 375x5 =====>PR
PullUp/Face Pull - +10/8x10, +10/9x8, +10/9x6/8 ==>PR
Weighted Hyper - 45x12, 50x12, 50x12 =========>PR
Ab Crunch Mach. - 200x10 (10 each F, L, R) =====>PR
Ab Wheel - Knee x10, (Stand x10, Knee x20) =====>PR
Weight - 187.5
Calories - 4250 x 5 days + 3850 x 2 days = 4,136/day
BB Bench Press - 95x5, 135x5, 155x3, 170x2, 185x4 (Second Miss)
DB Incline Press - 60x10, 60x9, 60x9
BB Row/Rear Delt Fly - 170/20x12, 170/20x12, 170/20x12 ===>PR
Weighted Dips - +15x10, +25x8, +30x6