Last Sunday Core Day
Yeah I skipped. I did not want to squat nor deadlift.
This past Tuesday somtime around the middle of September
Pulldowns 50x3, 90x3. 140x3
T bar rows 45x10, 90x10, 135x10, 135x10, 135x10
Reverse band pulldowns medium blue band 3x10
Gaspari bar curls 60 3x10
Dumbell wrist curls 10 3x10
9/12 Push day
Bench 45x10, 135x5, 225x5, 315x2, 405x1 Super Duper Phenom on (trying to break in a new one for Olympia) 500x3 off 4board, 550x1 off 3board, 600x1 off 2 board, 650x1 off 1board, 700 to chest 0--had trouble touching, 700x3--shirt was too tight so I swicthed to a larger shirt 700x3, 600x6.
I wanted to shoulder press and do heavy extentions today because I am switching from WBB to a push, pull, and core day. I want to try this for six months because I feel I have not put enough effort into my assistance work. For me with WBB the assistance work seems like an afterthought. Plus, I think pressing twice a week at this level at my age is just too much for me. It was much easier to do when I was training raw. Anwyay I am rambling.
Superset face pulls with pushdown 110 3x10.
I have pretty much put in the training I want to for the Olympia. I am ready. I just hope I make it through tonight and tomorrow. My cns is f'd up from all of the volume this evening.
I would concide that WBB has the potential to be a bit of an afterthought. When you do put in the time with the ascessory plus the ME work and DE work, it is very time consuming. For me its often the squats and deads that end up on the bottom of the list.
I'm with you on pre contest squatting though. I never squat pre contest because it messes with my shoulders too much.
700x3 is stunning big guy. I did it for just one and that was heavy enough! I look forward to seeing how you do at this meet.
One thing Lou has been really big on lately (meaning the past 6-8mths) is getting in on the off days and doing super light rehab work for both the pecs and tris. I do lots of pressdown work and some high rep (4 sets of 12 with a very light weight) DB benches and my recovery is amazing. Might help you have a better sense of your CNS. That high of a volume training will certainly take it toll, but its no match for VDIZENZO!!!! Good luck bud
Pull/drag sled 10 trips with 45lbs on grass
I would think I was dead if I was not in so much pain. I'm off to eat salad, steak, and lobster. Who knows, maybe even a little dessert. It's anything over 259 for the Olympia and I don't think I'll make that weigh in.
Just out of curiosity, what is WBB? The WannaBeBig routine? I apologize for sounding completely stupid, haha.
Thanks, Vin! I thought it sounded stupid because why would you be doing one of the WBB beginner routines, ya know? But I appreciate your understanding and you taking the time to answer my question. Thanks, Vincent!
9/14 Core Day
Squats 145 5x10 w/trap bar deadlift 5x10
Crunches 3x15 w/band good mornings 3x10
Yes this was a very light workout. I was still hurting from Friday's bench. I was going to skip today, but then I figured a light workout would be good to get the blood flowing. I took a nice contrast shower afterwards. I definitely feel better. Everyday I get a little more ready for the Olympia. I can't wait.
20 minute walk outside
9/16 Pull day
Pulldowns 70x8, 110x8, 160x8
T bar row 160 3x8
Reverse band pulldowns medium band 3x8
Gaspari curls 70 4x8
Reverser wrist curls 10 3x8
Sled drag 75' x10 trips 45lbs on grass
Just out of curiosity, Vin, what is a Gaspari curl? Thanks, man.
Gotcha. Thanks, Vin.
I actually have the same problem. Pro Armwrestling days got the best of me. Mine isn't too bad but I also really like the gaspari curls. really helps me heal up my forearms and strengthen them
Alright, I'm back. Just did two meets in three weeks. Did not do as well as I wanted to, but I believe I learned a lot. Firstly, I really need to overload my lockout. I will be working heavy boards with my Inzer Super Duper Phenom. I also think I need to wear the shirt very low. While watching video I notice that when the shirt is up on my shoulders I am drifting back with my lockout. Whereas when the shirt is off the shoulders I can press my lockout more in a straight line.
I have 17 weeks until Zane and Sandi's next Asylum meet. I will not bench this week. My body is pretty wrecked. I am more sore than I have ever been in my life. I have however started my diet. I was 305.5 for this past weekend. If I am under 290 I will cut for the Feb meet. If not I will just come in wherever I am. I will also be competing in December at an APA meet in the overhead press. I like having these extra little goals for myself to keep me focused.
This is the workout I will be following until the meet. I will let it run it's course regardless and reevaluate after the meet.
Safety bar box squat 5-3-1 method
Curls 4-5 sets of 6-10 reps
Crunches 4 sets of 25
Gripstick for forearms
Lower body sled drag for recovery and gpp
Trap bar deadlift 5-3-1 method
Pulldowns 4-5 sets of 6-10 reps
T bar row 4-5 sets of 6-10 reps
Gripstick for forearms
Upper body sled drag for recovery and gpp
20 minutes on treadmill
ME bench (most likely boards) for a single wearing shirt
Raw bench 5-3-1 method
Standing overhead press 5-3-1 method
Tricep extensions 4-5 sets of 6-10 reps
Upper body sled drag or walk on treadmill
I also plan on putting on the 40lb weight vest and going on a few 20 minute dog walks during the week. This will be when I am in a little better condition. My ass is dragging right now. I plan on having my protein at about 350 grams a day, carbs around 500 and minimizing bad fats. I will continue with the nutrient timing on training days. I like to eat, that is why I am planning on a fair amount of gpp/conditioning. I am just going back to making better food choices and trying not to eat out.
I am also planning on the conditioning/gpp work to keep busy. I really enjoyed training a lot in the beginning of the summer. However, my body could not handle training four days a week. Now I will only be training three days a week with minimal exercises based around compound movements. I have been working this plan out since the Olympia. Now it's time to give it a go.
Please let me know what you think. I will try and post daily.
Last but not least, to quote one of our greatest American thinkers-Jimmy Wendler-"Rhodes may not be gay, but he's not straight either."
10/17 ME bench
Standing overhead press (strict, no leg drive) 95x10, 135x5, 185x2, 225x1, 275x1, 315x1, 365x1
Standing band pushdowns 3x15
Was feeling really beat up all week. I chose not to bench earlier in the week. I will be doing 5-3-1 for squat, bench, dl, and ohp. I know what my bench is so over the next week I wanted a number to go off of on the ohp, squat, dl. I think I will take a solid single dl, and squat on Sunday and take the rest of the week off until Friday and then start my new program.
The ohp went up easy, but felt horrible on the way down. I am just so beat up. I am hoping for a strict press at the APA meet close to 400. Damn, all I wanted to do was bench.
Had dinner with Rhodes and Kenneth this evening. I think they are secretly dating, but I'm ok with that. I missed DD. I went in the bathroom at the gym between sets and wept a little.
I lay in bed at home, took drugs, and slept.
Rest up and go kick butt at assylum!
Proudly Sponsored by Titan Support Systems Inc. and 'Monster Barbell'
Training log: (Mastermonster's Quest For The Records)
Crazy strict press...
20 minute walk outside. I love the fall in New England. The weather is just about perfect right now.
your plan looks like a great one Vin. i can't wait to see how it works out for you. with your diet, supplementation, and sleep nailed i don't know how you WONT see good RESULTS (hehe) from that program.
happy hunting and we're all behind you here.
23 years old
6'3, 308 lbs
I love the support guys.
10/19 Squat day
Box squat with safety bar, worked up to 515x1 wearing belt
Trap bar dl, worked up to 515x1
Seated band good mornings 3x10
Gripstick 3 one minute sets
Inversion table 5 minutes
The squat and deadlift were very comfortable weights for me. My back felt ok. I did not want to push it too hard because I am setting myself up for Wendler's 5-3-1. I am not used to reps so I did not want the numbers too high. I will get a few cycles of this training behind me and reevaluate max singles.
Rhodes came to train with me today. It was good to have the big guy. He said he got lucky last night. However, he would not specify gender.