8/8
Squats: 45 x5 x2, 95 x5, 135 x5, 185 x3, 225 x3,
255 x5 x5
Overhead press: 45 x5, 65 x5, 80 x3, 95 x3,
110 x5 x3, 110 x4, 95 x5
Deadlifts: 135 x5, 185 x5, 225 x3, 275 x2
315
335
365 x2
365 xF
225 x3 x2
First 365 pull was quite fast; then I got too hungry to continue.
8/9
3 mile jog
Lots of wide grip pulldowns, pullups, chinups, and dips
8/10
Bench: 45 x5, 65 x5, 95 x5, 135 x3,
155 x5 x2
135 x5 x5
Widened grip at Andreii's suggestion. This made the lift feel much more stable and easier off the chest.
Front squat: 45 x5, 65 x5, 95 x5, 135 x5 x3
Quads are weak.
Some more pullups and dips.
8/12
Overhead press: 45 x5, 65 x5, 75 x5, 95 x3
120 x5 @9
Fairly easy, but last rep was really slow.
Squat: 45 x5 x2, 95 x5, 135 x5, 185 x3, 225 x3, 255 x1
285 x5 @8+
Much easier than expected.
Dips: 10 x6
Wide grip pulldowns: 100 x6, 120 x6, 140 x6, 160 x6 x2
Chin ups: 14
I like Texas Method Fridays a lot. Mondays are too time consuming: I usually spend about 3 hours in the gym on Mondays and end up getting really hungry. Also, Mondays require doing all big 3 lifts with quite high volume and intensity, which cannot be sustained long term, especially when the school year starts. Not only that, my legs are not fully recovered by Wednesday to optimally train vertical jumps. However, I do like the 5RM progress on Fridays so far.
WS4SB actually doesn't look too bad, it would actually free up more time to do vertical training. However, it seems like it only has one leg day and you only do one max set of one big exercise, which seems a bit ridiculous.
Bodyweight at 170. It's possible that I might already be strong enough to get 2x bw squat for a single, which has been one of my long term goals since I started lifting. I plan to get 2x bw for a set of 5 this semester or at least school year.
Friday, August 12, 2011
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annnnd program ADD strikes again. Who had 2 weeks in the pool?
ReplyDeleteThe basic principles of going heavy, focusing on compound exercises, and making weekly progress are more important than the program itself. Quit being so conservative. It's normal for young people to try new things and innovate.
ReplyDeleteYou know, psychological studies have shown that if you believe that you are successful, and that you appreciete all your small successes, you will be more successful in the future. Lose the negativity and you'd accomplish more.
Q, you can keep spewing your psycho-babble study bullshit, you can keep believing in it, but at the end of the day there are certain tried and true practices that work in powerlifting which you have not followed since day 1. Every time someone tries to point that out to you, regardless of the manner in which they do it, you can angry and lash out in the most arrogant and condescending manner for someone who has not accomplished JACK SHIT. Go on, try WS4SB this week and the russian squat program next week and whatever fucked up flavor of the week crap you try next. You will never make any progress until you lose the attitude and accept some of the truths that people are telling you for your own good. As for me, I'm done with your bad attitude I'm done with you. Goodbye and good riddance.
ReplyDeleteWhich version of WS4SB are you looking at? v.3 has several templates depending on what your goals are and what other training (ie sports/team practices) you also do.
ReplyDeleteHi Shanker,
ReplyDeleteI do indulge in a bit of psychology occasionally. The comment is also very much a reminder to myself. Sorry if that offends you. Thanks for your input and I am grateful for all the gains I've made this summer.
Thanks, Deirdre.
I just looked at V3 and it looks good. I'm just a bit concerned because the squat and deadlift volume is much lower than what I've done before, so I don't know if I can still make weekly gains on these 2 lifts using this program. Do you think it's fine to do both squat and deadlift on the max effort lower body day rather than just one lift?
@Q: So AFAICT, WSFSB is actually intended for athletes who do sports/training other than just lifting/PL, so it trades time devoted to the main lifts for dynamic work like jumping, and allows recovery from other work like running and conditioning. If you are more concerned with upping your maxes in the main lifts, I would stick with a program that makes room for that. (RTS?)
ReplyDeleteIf you want to try the program anyway, what I've done is switch off what my ME lower body exercise is each week, so one week will be squat, next is deadlift, next is squat, etc. I tend to slack at this (I haven't done deads in several weeks), but I personally do not find a great decrease in my DL strength if I don't train it regularly; on the other hand, if I don't squat on a regular basis, my squat strength plummets. YMMV.
Ahhh. In that case, I will stick to WSFSB until I reach my next goal in vertical jump (and do a bit more conditioning so that I don't feel too out of shape) then go back to something more powerlifting focused. I should have probably been doing the in-season version of this rather than killing myself on Starting Strength when doing crew last year.
ReplyDeleteDoing the starting strength program does not necessarily mean that you are killing yourself. If you consider as failure any form breakdowns or feeling excessively sore/tired afterwards, then you could use Starting Strength as an in-season program. You should do a program in which you spend you time doing the motions/exercises that you want to get better at. You will have to figure out what frequency and intensity works best for you in whatever situation your life is currently in.
ReplyDeleteYou may need to juggle around some of your goals and prioritize. If you want to emphasize jumping ability for the short term, I would focus more on squatting and jumping than deadlifting and benching/other upper body work. In my opinion, deadlifting does very little to help your jumping (or in experience, cleaning/snatching) power.
ReplyDeleteI agree with Dee that deadlifting with lower frequency works just fine, while it's necessary to squat often to make good gains. You could, as she suggests, alternate heavy squats and deadlifts on the ME day, but stick with squats for the RE/DE days and most of your assistance. I doubt upper body work will get in the way unless you manage to pack on a massive amount of mass, in which case I must know your secret.
@Garrett,
ReplyDeleteThanks for the different perspective. I guess that way would be fine too. At the time, I was doing 8-10 intensity and didn't even know good form.
@Frank,
Today, I tried the WSFSB volume upper body day and I worked upper back muscles that I didn't even know existed. I think that might actually help me keep better back position while squatting. There doesn't seem to be back squatting involved on the dynamic days; it's more of jumping and single leg squats. If deadlift does not lose strength or help with jumping, then I'll probably do it every 3rd week.