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Thread: El Bastardo Flaco

  1. #51
    Senior Member BallsWideDeep's Avatar
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    Weight - 186

    Full Squat - 95x5, 135x5, 155x3, 175x3, 205x3, 225x5
    Iso-Lat. Leg Press - 435x11, 435x12, 435x10 =======>PR
    DB Curl - 45x12, 45x9, (45x7 drop 30x9 drop 20x9) ===>PR
    Calve Raise - 150x12, 150x11, 150x8 (RP+4) =======>PR

    I've switched over to a full squat, and tried high-bar positioning for the first time. I feel my back angle is getting too extreme, and I need to learn to stay more upright. Even with 225x5, I had trouble keeping from leaning way over.
    Last edited by BallsWideDeep; 09-09-2011 at 12:23 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  2. #52
    Senior Member BallsWideDeep's Avatar
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    Weight - 186.5

    BB OH Press - 65x6, 85x6, 100x6
    DB OH Press - 35x12, 35x12, 35x12
    Close Grip Bench - 125x12, 125x10, 125x9 ==> PR
    Tricep Press Down - Lvl.6x15 drop Lvl.4x20
    Lateral Raise - 20x12, 20x10, 20x7 drop 15x8 drop 10x10

    I'm resetting my OH Presses and Bench Presses for the first time. I will decrease the weight by approximately 10%.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  3. #53
    Rob Schilke | GFX Designer thecityalive's Avatar
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    -10% of your max/pr?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  4. #54
    Senior Member BallsWideDeep's Avatar
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    About 10% from my PR. I did 115x6 on a OH press, so I need to subtract 11.5lbs. I just made it 15, which puts it at 100x6. As far as the dumbbells that is harder to figure out. I guess I could have used a rep-max calculator. I just went with the 35lb, and got all reps across the sets.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  5. #55
    Senior Member BallsWideDeep's Avatar
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    Weight - 186.5

    Deadlift - 135x5, 225x5, 295x3, 335x2, 370x1, 385x4
    Pullups/Face Pulls - +12.5/9x9, +12.5/8x5/10, +12.5/8x6/10
    Weighted Hyper - 50x12,50x12,50x12 ====================>PR
    Weighted Crunch - 200x10
    Ab Wheel - Knee x10, Stand x10, Knee x20

    First miss on deadlift, but I'm pleased with my recent advances. Over 70lbs of progress in 6 weeks. My pullups suffered from my fatique. I'm working on the ab wheel. I'm currently doing it in to a wall while standing with about 80% range of motion. I step back from the wall a few inches each session. I want to work up to weighting these.
    Last edited by BallsWideDeep; 09-13-2011 at 01:10 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  6. #56
    Senior Member BallsWideDeep's Avatar
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    Week 7 H.I.T. / Medium Volume

    Weight - 188
    Calories - 4250 x 5 days + 3850 x 2 days = 4,136/day

    BB Bench Press - 95x6, 135x6, 160x6
    DB Incline Press - 45x12, 45x12, 45x12
    BB Row/Rear Delt Fly - 175/20x12, 175/20x12, 175/20x12 ==>PR
    Weighted Dips - +15x10, +25x8, +30x7 ================>PR

    BB and DB presses reset.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  7. #57
    Senior Member BallsWideDeep's Avatar
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    Weight - 188.5

    Safety Squat - 115x5, 155x5, 175x3, 205x4, 185x10
    Iso-Lat. Leg Press - 435x12, 435x12, 450x11 =======>PR
    DB Curl - 45x12, 45x8, 45x6
    Seated Calve Raise - 155x11, 155x8, 155x7(RP+4)
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  8. #58
    Senior Member BallsWideDeep's Avatar
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    Weight - 186.5

    BB OH Press - 65x5, 85x5, 105x6
    DB OH Press - 35x12, 35x12, 40x10
    Close Grip Bench - 125x12, 125x10, 125x9
    Lateral Raises - 20x12, 20x10, 20x8 drop 15x6 drop 10x10

    Not much progress right now. I'm taking the opportunity during this period of unloading to clean up my exercise form and focus on the muscles utilized.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  9. #59
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Solid stuff. As someone who preaches and listens to technique, I really approve of this.

    Which cluster did you miss on the deadlift up there? The 370x1? Fatigue?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  10. #60
    Senior Member BallsWideDeep's Avatar
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    Weight - 188

    Deadlift - 135x5, 225x5, 275x3, 325x2, 355x1, 385x1, 315x10
    Pullup/Face Pull - +12.5/9 x 9/10, +12.5/9 x 6/8, +12.5/8 x 5/10
    Weighted Hyper - 50x12, 55x12, 55x10 ==================>PR
    Crunch Machine - 200x10
    Ab Wheel - Knee x 10, Stand x 10, Knee x 20

    Deadlifting 385 felt wrong today; way too heavy. I'm stalling out across the board. It wouldn't have been a bad idea to just take a week off, but I will be leaving Iraq soon, and will, miss a few workouts in that transition anyway. I'm going to keep rolling along for a few more weeks.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  11. #61
    Senior Member BallsWideDeep's Avatar
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    Week 8 H.I.T. / Medium Volume

    Weight - 189

    BB Bench Press - 95x5, 135x5, 165x6
    DB Incline Press - 45x12, 45x12, 50x11
    BB Row / Rear Delt Fly - 180/20x12, 180/20x12, 180/20x12 ===>PR
    Weighted Dips - +15x10, +25x8, +35x5
    Last edited by BallsWideDeep; 09-22-2011 at 11:49 AM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  12. #62
    Senior Member BallsWideDeep's Avatar
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    Weight - 188.5

    Safety Squat - 115x5, 155x5, 175x3, 205x6, 185x12
    Iso-Lat. Leg Press - 435x12, 450x11, 450x10 ==========>PR
    BB Curl - 85x14
    Hammer Curl - 45x9
    DB Incline Curl - 20x21
    Calve Raise - 155x12, 155x9, 155x7 (RP+5) ===========>PR
    Last edited by BallsWideDeep; 09-23-2011 at 12:34 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  13. #63
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I feel like you should be increasing that weighted dip soon. Get some nice power in that bench when it comes around. Love seeing you PR.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #64
    Senior Member BallsWideDeep's Avatar
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    Weight - 190

    BB OH Press - 65x5, 85x5, 110x6
    DB OH Press - 35x12, 35x12, 40x12
    Close Grip Bench - 125x12, 125x11, 115x11
    Lateral Raise - 20x12, 20x12, 20x9 drop 15x5, 10x12 ===>PR

    I am going to start training the dip a little heavier. My CGBP is my high volume tricep movement. My Dips are supposed to be about intensity. I am going to bump the first few sets down in reps, and pour it all in to a final heavy set.

    I believe the OH press reset has been positive. The bar wasn't fast, but it was controlled and feeling good. The last time I hit 115x6 was an all out effort on a good night. I believe next week it will just feel like part of the routine. I might bust out my chain weights and start micro-loading from there. I think that as a percentage of strength 2.5 lbs overhead is like adding about 10lbs to your deadlift.
    Last edited by BallsWideDeep; 09-25-2011 at 11:53 AM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  15. #65
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I wish I had the option of micro-loading. The smallest barbell plates we have are 2.5 and our Dumbbells go by intervals of 5. Perhaps that is why I boost up in weight so much; I am nearly forced to.

    But at the same time, I'm kinda glad I don't micro-load. I feel like adding one pound would be spinning my wheels on some movements.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  16. #66
    Senior Member BallsWideDeep's Avatar
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    You do have the option. Your a graphic designer ; be creative.

    The only lift I've ever microloaded was a barbell curl (for HCT-12). I just made some chain weights. It's the only lift besides delt raises, that I can think of, where a lb. would be valuable. An OH press would be well served with 3lbs. if you are using fixed reps. If I was using double progression, I would just skip them.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  17. #67
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Lol that has been the suggestion of my life...you are a graphic designer, be creative. Love it. Lol. I mean if adding a pound wrist weight counts, yes, I suppose. I think it is just the burden of bringing said chains to university when I already lug a load. No biggie.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  18. #68
    Senior Member BallsWideDeep's Avatar
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    That's cool. I perfectly understand. Double progression is great. For something like HCT-12 or a 5x5, if you are staying rigidly to a rep scheme, they are handy. You don't need them anyway, you are beast mode-ing.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  19. #69
    Senior Member BallsWideDeep's Avatar
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    Weight - 187

    Deadlift - 135x5, 225x5, 295x3, 345x5, 305x10
    Pullup/Facepull - +10/8x6/10, +20/8x6/10, +20/8x5/10
    Weighted Hyper - 50x12, 55x12, long rest 55x16


    Got called off for work on second hyper. Had a little abbreviated workout.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  20. #70
    Senior Member BallsWideDeep's Avatar
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    Week 9 H.I.T. / Medium Volume

    Weight - 190

    BB Bench Press - 95x5, 135x5, 155x2, 170x6
    DB Incline Press - 45x12, 50x12, 50x11
    BB Row/Rear Delt Fly - 185/20x12, 185/20x12, 185/20x9 =====>PR
    Weighted Dips - +15x6, +30x6, +45x6
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  21. #71
    Senior Member BallsWideDeep's Avatar
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    Weight - 189.5

    Safety Squat - 115x5, 155x5, 185x3, 215x6, 190x10 ==>PR
    Iso-Lat. Leg Press - 450x12, 450x12, 450x11 =======>PR
    BB Curl - 90x13 ============================>PR
    Hammer Curl - 45x9
    Incline Curl - 25x17
    Calve Raise - 155x12, 155x11, 155x8
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  22. #72
    Rob Schilke | GFX Designer thecityalive's Avatar
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    So the more and more I look at my journal, the more and more I want to get back into HCT-12 for reals. I was following the program a couple of years ago, but just never logged it. I love watching the variation in your weekly lifts.

    I do like this WS4SB III format you are working with. Great PRs, mate!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  23. #73
    Senior Member BallsWideDeep's Avatar
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    Well, brother, I guess we both know how to deviate from our programs. haha. I took some of the aspects I liked of WS4SB III (e.g. a couple supersets, some higher rep stuff) and just made my own workout. My problem with WS4SB was that it had you alternate between a squat and deadlift every other week. I wanted to do both once a week, so I just made my own.

    I took Defrancos pullup/facepull superset, and row/rear delt fly superset. They are badass ways to get in extra trap/delt work without taking anymore time. Joe DeFranco likes to call that "training economy"

    I would be curios to see what would happen if you were to save some of your energy for the final set. I guess in theory you should get stronger faster. Whatever you do you will be successful due to your dedication and enthusiasm. Cheers.
    Last edited by BallsWideDeep; 10-01-2011 at 01:27 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  24. #74
    Senior Member BallsWideDeep's Avatar
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    Weight - 191

    BB OH Press - 65x5, 85x5, 105x2, 115x5
    DB OH Press - 40x12, 40x12, 40x9
    CGBP - 130x12, 130x10, 115x13 ========>PR
    Lateral Raise - 20x12, 20x12, 20x10 drop 15x12 drop 10x12 ==>PR
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  25. #75
    Senior Member BallsWideDeep's Avatar
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    Weight - 189.5

    Deadlift - 135x5, 225x5, 295x3, 350x5, 310x10
    Lat Pull/Face Pull - 186/8x6/10, 196/8x6/10, 196/8x6/10
    Weighted Hyper - 55x12, 55x12, 55x12 =============>PR
    Ab Crunch - 200x10

    The gym is preparing to close. I no longer have a lifting belt, dip belt, ab wheel, but they did leave a rope for the cables.
    I'm going to switch to lat pull down instead of pullups for the next few weeks. I know some people like to bash them, but they let me feel my lats even more than pullups.
    I don't know if I will be able to hold heavy dumbbells between my feet for dips, so I may move those to higher reps, and drop my CGBP to lower reps.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

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