WSB for skinny bastards hybrid log.

ktw · 03-27-2006, 03:12 AM

So after all the research into doing a westside split, I decided I still don't have the personal experience or actual strength yet to warrant a complete westside style program, so I modified WSB for Skinny Bastards a bit and am going to run it like this for a while. I will post the template as the days this week go by so here is the first day so far:

Day 1 ME Upper Body
1 board press
225x1

Accessory Lift
Incline Dumbell bench
4 sets 10 to 12 reps
Today I did a 311 TUT, but I'm not going to do that anymore, so I should be doing 65's or 70's at a normal tempo
Static hold for 30 seconds w/ 45's, next time I'm going to do the static holds specified in Stretch Mark Mass.

Chest Supported Rows
****ing Hate these, I'm definately going back to bent over Barbell rows
4 sets 10 to 12 reps. I did 90 lbs today (I usally bent over row 155 for 10)

Upper Back/Traps
Reverse machine flys
3 sets 3x10 to 12, did 100lbs for all sets today

Abs
Heavy pulldown abs
3x12-15
Did 80 lbs today
So basically, I narrowed down the rep ranges to help aide the quest for Sarcoplasmic hypertrophy, but kept the ME work. This is nearly the same volume specified by De Franco, but I made sure not to go over 12 reps and into the realm of lactic acid training. Starting next workout, I will be doing static holds after every set, as specified in Stretch Mark mass. I warm up for everything dynamically (which actually helped today). ME lift will change every two weeks and I will keep weak point training for my bench. I feel training this way will add the overall mass I need to really get good lift numbers and help increase my strength a good deal along the way. I guess you would call it powerbuilding, since it's a combo of the two. i will progressively load each week. I haven't specified the lifts for the other two days yet, but I will post them the day I do them. Starting weight today was 198@15% bf. I'm going to weigh weekly and take measurements every Sunday starting next Sunday. My goal is to add 10lbs of mass while increasing my lifts to their goal numbers. My goals for the time being are a 400 lb squat, a 475 deadlift, and a 265 bench. When I have time I will also post sample diet days and try to keep this log as detailed as possible. Oh yah, the rep day will Use 3-1-1 TUT and I will not lock out on the movements. I will also for sure be adding an iso movement after the main chest movement (like flys, etc.) because both size and strength wise Chest is my weak point. Will post pics when I can get new camera batteries.

ktw · 03-27-2006, 01:48 PM

Supplementation:
Optimum whey for pwo and asap upon waking
Xtend
Superpump250, but I'm gunna finish this and get Shock Therapy again since the SP basically does nothing.
Cellmass, but once it's out I'm gunna use Storm.
6 to 10g omega 3's a day
Multi

guyfromkop2 · 03-27-2006, 03:22 PM

Quote:

Originally Posted by ktw

Supplementation:
Optimum whey for pwo and asap upon waking
Xtend
Superpump250, but I'm gunna finish this and get Shock Therapy again since the SP basically does nothing.
Cellmass, but once it's out I'm gunna use Storm.
6 to 10g omega 3's a day
Multi

you should just go to custom(board sponsor) and get some bulk powders, much cheaper and just as good

ktw · 03-27-2006, 03:31 PM

Yah, I'll check them out next time I need stuff. Bulk=better.

ktw · 03-29-2006, 09:08 PM

Ok so today was the upper body hypertrophy day. I was fooling around trying to figure out my program so the workout was ok, but nothing special.

Chest:
Incline hammer strength
I thought these would be great and not strain my shoulder, but I absolutely hated it. I think next week I'm just going to do incline barbell or something. I've been doing flat barbell forever and I need a change, but I can never find anything that great, and dumbells tire out my tris and shoulders faster than my chest so I don't like doing them.
4 sets of 10 w/ a 45 and 2 10lb plates on each side

Flys
2x12 w/32.5lb dumbells
Static hold w/ 40's for 30 seconds

Back:
Assisted pullups
I'm going to stop doing these because they have made my vertical pulling strength go down. I'm going to try the rack chins next week with my feet on the bench and weight on my lap and I'm going to lower the rep range to around 8 to 10 instead of 10 to 12.
45lbs 3x12

Upper back:
Barbell Shrugs
3x10 with 185lbs

Pullup static hold, bodyweight for 30 seconds

Shoulders:
Dumbell press
3x10 with 55's and then 60's on the last set for 8

Tris:
Bodyweight dips
3 sets of 12
supersetted with
Bi's:
Standing ez bar curl w/ 80 lb bar
3 sets of 10 to 12, last set I only got 9

Abs:
Did http://www.t-nation.com/readTopic.do?id=990092 for my first exercise, the "Dead Bug" slowly and managed to get 10 per side the first set, but then only managed 8 and 6 (per leg that is) on the next set. Those are really hard actually. I then did ball crunches with very very wide foot position and made my body into a decline position almost. Did 3 sets of 20 and almost threw up.

I think my workout next week will be

Incline Barbell bench
5x10
Super Setted with:
Static hold w/40's for 30 seconds
Rack Chins with weight on lap
3x8 to 10
then:
Flat bench dumbell flys
2x12
Seated dumbell shoulder press
3x10 to 12
I don't see the need to go any higher as my incline bench should do some good work on my shoulders
Dips
3x10 to 12
Super Setted with
Seated Hammer curl w/ slight twist at the end
3x10 to 12
Static hold for shoulders then bi's, 30 seconds each
Barbell Shrugs at the end
3x10-12
Same ab exercise as this week.

Anyone have any advice on chest movements? I hate dumbells because my accessory muscles get exhausted before my chest does and I am already chest deficient. I think the flys are a good iso to do after the incline, as I am trying to do really high chest volume on this day to hopefully get my chest to catch up to the rest of my body. Also, I have had no increase in bi size in a long long time. Does anyone reccomend doing more bi work, or possibly dropping all bi iso work altogether? I've hit a major plateau here and it sucks, but I really like the rest of the components of this program.

ktw · 03-30-2006, 08:04 PM

Leg day today.
Did a bunch of work sets consisting of triples for my ME work.
Used box squats for my ME lift. Did triples then worked up to singles and got 285x1 and am very disappointed. Can't complain too much though as I haven't squatted in quite a while. Rack deads did nothing for my squat either.

Glute Ham Raise on calf raise machine
bodyweight for 4 sets of 10 to 12. I love these for hams, they made my legs shake and feel like absolute ****, which is what I was looking for.

Good mornings
140 for 3 sets of 8 to 10

By this time my posterior chain was pretty dead so I did a bunch of core work. Next week I want to add a unilateral movement or pause squats in. I felt like crap today, so my workout took a lot longer than planned. Hopefully next week goes better.

guyfromkop2 · 03-30-2006, 08:07 PM

Quote:

Originally Posted by ktw

Leg day today.
Did a bunch of work sets consisting of triples for my ME work.
Used box squats for my ME lift. Did triples then worked up to singles and got 285x1 and am very disappointed. Can't complain too much though as I haven't squatted in quite a while. Rack deads did nothing for my squat either.

Glute Ham Raise on calf raise machine
bodyweight for 4 sets of 10 to 12. I love these for hams, they made my legs shake and feel like absolute ****, which is what I was looking for.

Good mornings
140 for 3 sets of 8 to 10

By this time my posterior chain was pretty dead so I did a bunch of core work. Next week I want to add a unilateral movement or pause squats in. I felt like crap today, so my workout took a lot longer than planned. Hopefully next week goes better.

you should really take a clip of yourself doing the ghrs and make sure you're doing them right, most guys cant rep out 1 when they first start out, in fact i know an 900lb squatter that couldnt do 1 the first time he tried.

guyfromkop2 · 03-30-2006, 08:07 PM

other than that, good work

Rage (SoCal) · 03-30-2006, 08:38 PM

Good log, I'll be watching this. I'm hoping to start up a similar program in a month or two.

ktw · 03-30-2006, 10:01 PM

Ya, I'm trying to find your clip of the GHR variations and compare. there is a giant mirror right next to the machine so I was watching. It's not an actual GHR, I'm sitting backwards on a seated calf raise machine like IVYDUDE suggested. It's not the best, but it smoked my hams.

I would also like to post that I do not think I'm going to do TUT any longer on the rep day. It tires out my accessory muscles too much. I see no benefits from lifting with a 3 second eccentric opposed to a 1.5 or 2 second controlled eccentric like i already do. As long as fast twich fibers are being used and the rep range is right I am still inflicting a great amount of sarcoplasmic damage and utilizing my fast twich type 2b fibers. Also I suggest people try out the Smart Core Training article on Tnation. It really helps with core stabilization.

guyfromkop2 · 03-30-2006, 11:12 PM

Quote:

Originally Posted by ktw

Ya, I'm trying to find your clip of the GHR variations and compare. there is a giant mirror right next to the machine so I was watching. It's not an actual GHR, I'm sitting backwards on a seated calf raise machine like IVYDUDE suggested. It's not the best, but it smoked my hams.

I would also like to post that I do not think I'm going to do TUT any longer on the rep day. It tires out my accessory muscles too much. I see no benefits from lifting with a 3 second eccentric opposed to a 1.5 or 2 second controlled eccentric like i already do. As long as fast twich fibers are being used and the rep range is right I am still inflicting a great amount of sarcoplasmic damage and utilizing my fast twich type 2b fibers. Also I suggest people try out the Smart Core Training article on Tnation. It really helps with core stabilization.

here you go

http://www.teamsniffy.com/videos/vid...variations.wmv

the closest to a conventional one you get on there is when he goes all the way down and back up again, but with a regular one you stop when your body is parallel

ktw · 03-31-2006, 02:36 AM

Ya I was doing a regular one, but couldnt go 100% down because it doesnt go high enough. EDIT: Actually I just figured out a way to make it higher so I am going to next workout. Either way, they ****ing hurt really bad.

ktw · 03-31-2006, 11:35 PM

Another note: I will be performing a heavy bicept exercise on my ME day too now and will training them with more volume. They are lagging just as badly as my chest, so hopefully I can pack on some size to them when I cut. I'm not gunna go overboard on volume, just increase frequency and make sure one day is Sarcomeric and one day is Sarcoplasmic and hit them with different angles and grips. Hopefully **** works. My hams were so sore today I couldn't skate to class. Did Rock climbing for grip work and GPP today, went very well. Also, my chest is still sore from my rep day, so something had to have gone well. I'm going to do slightly less volume next week, then the following week go very high and then low the week after that.

ktw · 04-01-2006, 08:06 PM

Also, for the next month at least, I am going to make it a goal to bump my caloric intake up some. Right now I'm at 350/350/100, but I usually exceed protein by 20 to 30 grams, so I figured I might as well bump up total macro levels to 400/400/100. This isn't that many more carbs, I can make up the extra 50 by making 2 or 3 meals slightly bigger. I really want to bulk up as much as possible before cutting for 8 weeks this summer. I don't think I will gain that much fat this way, as I have been walking for 35 minutes on off days and doing GPP once a week. Hoping to go into the cut at 205 to 210 and dropping 10 to 15 lbs by the end of it. I think I will still have a max effort day and rep day during the cut, but I think it will be a slightly different program adjusted to how much volume I can handle. Supplementation so far will be just cutting my caloric intake down along with taking Active, ReboundXT, LeanExtreme and two two week alb. cycles at the end of each month. I don't like taking heavy amounts of stimulants or suppressants, so I think this method should suffice for maintaing strength while sheeding fat.

ktw · 04-02-2006, 10:04 PM

Today was ME upper body.
1 board press. Worked up to singles again. 225x1, but I'm still having trouble on the eccentric. I think I mentally get intimidated by the weight on the way down and try to rush it. Once I just rely on using my back on the way down I expect my max to go up. I'm not sure what we'll change the ME movement to after week 3.

Incline dumbell bench
Switched angles all 3 sets
65lb'ers 3x10

Static hold for 30 seconds with 40 lb'ers.

Bent over rows, plams facing in
145 for 3x10-12

Did bi's heavy today as part of my goal to get some size to them.
Preacher curls 5x5
did 80 for the first 3, then did 90 (EZ curl bar)

Static hold, pull up position for 30 seconds

Face Pulls (Was going to do reverse flys but some old dude was on the machine and I always try to avoid him because he talks for like 4 hours every time I see him and I was just trying to leave)
80 for 3x12

Weighted crunches
3x 10 with 80 lbs

Sometimes I get so frustrated in the gym. Some douchebags from my complex were benching right next to me, really skinny dudes and were doing 225 for like 6 to 8 reps, yet they have no idea what the **** they're doing. Sometimes it bothers me that total morons can be stronger and bigger than me. I really need to work on slowing my bar speed. It was just one of those workouts where I tried my best, but left disappointed in myself. Doing everything right and not even being able to do as much as my douchebag neighbors really frustrates me.

ktw · 04-02-2006, 10:05 PM

Sidenote: God damn some of the UFC ring girls are fine

guyfromkop2 · 04-02-2006, 10:06 PM

Quote:

Originally Posted by ktw

Today was ME upper body.
1 board press. Worked up to singles again. 225x1, but I'm still having trouble on the eccentric. I think I mentally get intimidated by the weight on the way down and try to rush it. Once I just rely on using my back on the way down I expect my max to go up. I'm not sure what we'll change the ME movement to after week 3.

Incline dumbell bench
Switched angles all 3 sets
65lb'ers 3x10

Static hold for 30 seconds with 40 lb'ers.

Bent over rows, plams facing in
145 for 3x10-12

Did bi's heavy today as part of my goal to get some size to them.
Preacher curls 5x5
did 80 for the first 3, then did 90 (EZ curl bar)

Static hold, pull up position for 30 seconds

Face Pulls (Was going to do reverse flys but some old dude was on the machine and I always try to avoid him because he talks for like 4 hours every time I see him and I was just trying to leave)
80 for 3x12

Weighted crunches
3x 10 with 80 lbs

Sometimes I get so frustrated in the gym. Some douchebags from my complex were benching right next to me, really skinny dudes and were doing 225 for like 6 to 8 reps, yet they have no idea what the **** they're doing. Sometimes it bothers me that total morons can be stronger and bigger than me. I really need to work on slowing my bar speed. It was just one of those workouts where I tried my best, but left disappointed in myself. Doing everything right and not even being able to do as much as my douchebag neighbors really frustrates me.

but these are the douchebags that get hurt, and since you're doing it right, watch how they stay at the same weight and you shoot by them.