Wasme's recomp journey....

clown007 said:
In Canada? That is the DEFINITION of a run!!!
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lol so true... although he forgot the polar bear.

RegisterJr said:
Awesome work in here Simon.

FYI, getting drunk and streaking isn't exactly going for 'a run'.
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:trink26:

packers6211 said:
Lol Wasme getting down!!!! Solid leg workout! We finally hit 48 degrees today and people already in coats. I'm like really its still hot.
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Dude, I was a dancing machine!

Up here, I have already had someone ask me if it is time to swap the short sleeves/shorts for the long stuff for running.. please maybe in December!

kenpoengineer said:
Front squats as a closer lift to an already grueling leg workout = FTW! Nice job!
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Thanks man... lost it on the last set, was done! lol
 
9/14/2015 Secondary Chest / Shoulders

Energy filled session today. Got home from work, went for a 4km run to warmup and then to the garage.

Swiss Bar Press
145x10
155x10
165x10
175x10
185x8
195x6

Hex Press
45x12
55x12
65x12
65x12
65x12
65x12

Machine Flyes
100x10
100x10
100x10
100x10


Bent Over Delt Raises
35x20
35x20
35x20

DB Lateral Raises ss Front Plate Raise
20x10 / 25x10
20x10 / 25x10
20x10 / 25x10
20x10 / 25x10

- front raise to just above eyes, hold for a two count

Spider Crawls
3
3
3
 
Ah, the benefit of a home gym. Nice wo Simon.
 
Love the Hex Press. Definitely feel it in the front delta as well as the chest. Good workout bro!
 
Strong Swiss and Hex presses! Simon on the run:
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9/15/2015 Secondary Back with Arms/Calves

Having some issues with my left knee again. It is either from running (downhill is part of my route), or the two leg days a week. Anyways, will see what happens. Good session this evening...

Meadows Rows
70x10
80x10
90x10
100x10
100x10
100x10
100x10

Straight Arm Pulldown - Grenade
100x10
100x10
100x10
100x10

Wide Grip Pulldown - Stretch at top
190x10
190x10
190x10
190x10

Seated Cable Rows
150x10
150x10
150x10
150x10


Overhead Rope Extension
100x15
100x15
100x15
100x15
100x15
100x15

EZ Bar Curl
90x10
90x10
90x10
90x10
90x10
90x10

Standing Calf Raise
205x20
205x20
205x20
205x20
205x20
205x20
 
It has been a while since I've posted on here. We have finally moved into the new house about 20-30 kilometres north of you. Still got 15 boxes in the garage waiting for me!
Where is a good place to look for a rack, bench and barbell? I was looking at fitnessavenue but they charge $200 for shipping. Any better options around here?
 
I don't know if it's still going on, but eliteFTS had sale on barbells start last night.

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Craigslist for the plates. Hit or miss on the others. Google used gym equipment for sale in your area. There are a lot of people that buy equipment from gyms and resell.
 
turff49 said:
Craigslist for the plates. Hit or miss on the others. Google used gym equipment for sale in your area. There are a lot of people that buy equipment from gyms and resell.
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Agree! Start with Craigslist.
 
smike said:
It has been a while since I've posted on here. We have finally moved into the new house about 20-30 kilometres north of you. Still got 15 boxes in the garage waiting for me!
Where is a good place to look for a rack, bench and barbell? I was looking at fitnessavenue but they charge $200 for shipping. Any better options around here?
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Welcome to Canada man!

So are you in Vaughn? near Canada's Wonderland or ?

If you have a vehicle you can go right to fitnessavenue and pic everything up. And if your car is too small, perhaps swing a deal for them to deliver as they have a store in Barrie as well and Hwy 400 would be going right by you.

Also see if there is a location for thetreadmillfactory.ca near you. They have really dropped their prices close to FA, if not better on some things.


turff49 said:
Craigslist for the plates. Hit or miss on the others. Google used gym equipment for sale in your area. There are a lot of people that buy equipment from gyms and resell.
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kenpoengineer said:
Agree! Start with Craigslist.
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Agree with these guys... and also try Kijiji.ca - always lots of equipment on there.

RegisterJr said:
I don't know if it's still going on, but eliteFTS had sale on barbells start last night.
Invalid Link Removed
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Shipping and possibly customs fees would be crazy on something like that. But always an option if the deal is good enough
 
9/16/2015 REST DAY

Rest day today... and starting this week will only be doing 1 leg day per week. No run today, but just went for a 6km walk at lunch time.
 
wasme said:
Welcome to Canada man!

So are you in Vaughn? near Canada's Wonderland or ?

If you have a vehicle you can go right to fitnessavenue and pic everything up. And if your car is too small, perhaps swing a deal for them to deliver as they have a store in Barrie as well and Hwy 400 would be going right by you.

Also see if there is a location for thetreadmillfactory.ca near you. They have really dropped their prices close to FA, if not better on some things.





Agree with these guys... and also try Kijiji.ca - always lots of equipment on there.



Shipping and possibly customs fees would be crazy on something like that. But always an option if the deal is good enough
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I agree with Wasme. Check out FitnessAvenue and TreadmillFactory. It could be cheaper to rent a uHaul for a morning and pick up all your gear. A rental van would probably be around $100 as opposed to the $200 shipping.
Kijiji is great too (that's where I got my smith machine) but again you need a truck usually unless the seller is willing to drop off the equipment.

Recently my purchases have been from TreadmillFactory.

Welcome to the GREAT white north!!!!!!!
 
Thanks to everyone and sorry for hijacking your thread wasme.
I checked craigslist and kijiji but they don't have what I'm looking for. It will be fitnessavenue or treadmillfactory.
 
Excellent work going on in here as always. Your workouts are nothing short of impressive. Now, when do you intend to drop the high volume and go for some intensity or strength focus? You have been hammering away at a very high volume work for almost 2 years now. I drop in volume and a boost in intensity would really wake your system up and make it even better when you went back to a high volume program.
 
smike said:
Thanks to everyone and sorry for hijacking your thread wasme.
I checked craigslist and kijiji but they don't have what I'm looking for. It will be fitnessavenue or treadmillfactory.
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Not a hijack bro... anything you need, ask away.


MrKleen73 said:
Excellent work going on in here as always. Your workouts are nothing short of impressive. Now, when do you intend to drop the high volume and go for some intensity or strength focus? You have been hammering away at a very high volume work for almost 2 years now. I drop in volume and a boost in intensity would really wake your system up and make it even better when you went back to a high volume program.
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I have a short vacation coming up in October, which will have 5-6 days of no training, then I plan on trying something different. Possibly 5/3/1
 
wasme said:
Not a hijack bro... anything you need, ask away.




I have a short vacation coming up in October, which will have 5-6 days of no training, then I plan on trying something different. Possibly 5/3/1
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That would be good. I think your body will really respond well to the change in focus for a little bit.
 
Don't do it; you'll never go back to high volume. Especially on lower body. You'll just say, eh it's good enough and stick with lifting heavy lol
 
DO EEEEETTT!!!!

Your bench would blow up, IMO. So will the others if your back cooperates.
 
Hyde said:
Don't do it; you'll never go back to high volume. Especially on lower body. You'll just say, eh it's good enough and stick with lifting heavy lol
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So long as he kept up his cardio game it might just be good enough lifting heavy. Plenty of options on 5-3-1 for the accessory work to hit in the hypertrophy ranges.

I agree though it is very easy to go from one style to another and fall in love with the newbie like results. The only problem is becoming dogmatic about sticking with the "new stimulus" that brought those newbie gains even after the adjustment period is over.

To avoid this myself, I will basically be doing Non-Linear progression type training, undulating between strength and hypertrophy focus every 2-3 weeks and be taking care of all my own programming starting in the next month or so. Right now I am being coached by Zach Even-esh to learn a bit about how he programs strength training.
 
MrKleen73 said:
That would be good. I think your body will really respond well to the change in focus for a little bit.
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RegisterJr said:
DO EEEEETTT!!!!
Your bench would blow up, IMO. So will the others if your back cooperates.
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Only problem is joints. Prior to starting all the MD stuff, I would do heavier style lifting and found I was getting hurt a fair bit. Hurt might be the wrong word, but more tweaking things, nagging injuries, shoulder pain, etc...

Hyde said:
Don't do it; you'll never go back to high volume. Especially on lower body. You'll just say, eh it's good enough and stick with lifting heavy lol
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LOL, I might do it for 8-12 weeks then jump back... or perhaps make it more of a hybrid

MrKleen73 said:
So long as he kept up his cardio game it might just be good enough lifting heavy. Plenty of options on 5-3-1 for the accessory work to hit in the hypertrophy ranges.

I agree though it is very easy to go from one style to another and fall in love with the newbie like results. The only problem is becoming dogmatic about sticking with the "new stimulus" that brought those newbie gains even after the adjustment period is over.

To avoid this myself, I will basically be doing Non-Linear progression type training, undulating between strength and hypertrophy focus every 2-3 weeks and be taking care of all my own programming starting in the next month or so. Right now I am being coached by Zach Even-esh to learn a bit about how he programs strength training.
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I'd definitely keep the cardio going...
 
9/17/2015 LEGS

Well I feel like my left knee is about to blow right through my skin. Had a good session but it was nagging me good. (ice or heat?)

Leg Curls
70x12
80x12
90x12
100x12
110x8 +8 partials
110x8 +8 partials
110x8 +8 partials
110x8 +8 partials

Squats - Explosive
135x6
165x6
185x6
205x6
225x6
245x6
255x6
255x4

- the sets at 245,255 were far from explosive but i wasnt ready to give up


Banded Leg Press (in Smith from floor) - Red/Green bands used
225x12
315x12
405x12
425x12
425x12
425x12
425x12
425x12


Bugarian Split Squats - Bodyweight only
15
15
15


Smith Machine Squat
135x6
185x6
215x6
235x6
drop 185x6
drop 135x11
 
Ice and heat. And 8-12 wks is exactly how you should do it, then bring the new strength back to help lift more for volume. But you won't do it. You'll love hitting the big numbers and not being as sore as often. Except you won't like all the nagging aches and pains that aren't in the muscle. So maybe you'll be forced to switch back and you'll be fine lol
 
Oh and you'll like eating for strength. I'm telling you it's a black hole when you start worrying more about the numbers
 
wasme said:
Only problem is joints. Prior to starting all the MD stuff, I would do heavier style lifting and found I was getting hurt a fair bit. Hurt might be the wrong word, but more tweaking things, nagging injuries, shoulder pain, etc...



LOL, I might do it for 8-12 weeks then jump back... or perhaps make it more of a hybrid



I'd definitely keep the cardio going...
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If you were having too many of those things you listed above you had too much volume with your strength training too. I think most people tend to do so. Also start out much lower than your normal maxes. I think 5/3/1 has you do a max then use a working max of 90% of the real max. I would start your strength portion off closer to 80 to allow for your connective tissue to keep up. Your upper limit strength will get ridiculous faster than your connective tissue can catch up since you are used to repping with such heavy weight. Strength-wise in your rep range you could end up lifting 50lbs more than you have in years within the first 6 weeks. Great for the ego but not for the joints. Take time to break into the strength when you do it.
 
It's official...came in here to catch up- totally feel like I don't train hard enough! Lol Killer job! I think you might enjoy switching it up! Hope your knee feels better too! Are you taking any joint supplements?
 
Hyde said:
Ice and heat. And 8-12 wks is exactly how you should do it, then bring the new strength back to help lift more for volume. But you won't do it. You'll love hitting the big numbers and not being as sore as often. Except you won't like all the nagging aches and pains that aren't in the muscle. So maybe you'll be forced to switch back and you'll be fine lol
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Hyde said:
Oh and you'll like eating for strength. I'm telling you it's a black hole when you start worrying more about the numbers
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....I dont like the thought of the black hole and a big belly lol. But I am intrigued with the strength training

MrKleen73 said:
If you were having too many of those things you listed above you had too much volume with your strength training too. I think most people tend to do so. Also start out much lower than your normal maxes. I think 5/3/1 has you do a max then use a working max of 90% of the real max. I would start your strength portion off closer to 80 to allow for your connective tissue to keep up. Your upper limit strength will get ridiculous faster than your connective tissue can catch up since you are used to repping with such heavy weight. Strength-wise in your rep range you could end up lifting 50lbs more than you have in years within the first 6 weeks. Great for the ego but not for the joints. Take time to break into the strength when you do it.
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Thanks Chris.. Appreciate the advice

love2liftkat said:
It's official...came in here to catch up- totally feel like I don't train hard enough! Lol Killer job! I think you might enjoy switching it up! Hope your knee feels better too! Are you taking any joint supplements?
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Hey Kat, thanks... yes SuperCissus as well as Joint Help..
 
9/18/2015 Chest and Shoulders

Knee is a little better today, we'll see how time goes. Had a good session today, pushed hard - was really enjoying this one.

Swiss Bar Press
145x8
155x8
165x8
175x8
185x8
195x8
205x6
215x4

Reverse band Incline Bench Press
135x8
185x8
205x8
225x8
245x8
255x7
265x5

Decline Smith Press
135x12
185x12
185x12
195x12
195x12

Cable Crossovers
60x12
70x12
70x12
70x12
70x12

Bent OVer Lateral Raises
35x15
35x15
35x15
35x15

Stricted DB Lateral Raises - hold at ear level
15x12
20x12
20x12
20x12

DB Press
40x8
50x8
50x8
50x8

- was spent, could have got heavier, but really wanted to hit the form as I don't do these that often.
 
If he goes heavier on legs he'll need to join a gym! He's already maxing out what is safe on the smith machine leg press. I think a gym would be the way to go if you go heavier also. You could bench at home but legs I'm not so sure. Hack squat machine and a real leg press machine would help substantially since you have the lower back issue, no compression on the spine with those.
 
Another option could be to change to a focus on intensity instead of volume no? I would be more inclined to focus on less volume and more intensity techniques for a change of pace. For the garage-gym only guys (myself included) I think I would opt for looking to switch volume for intensity and vice versa for a change in stimulus. Having hurt my knees and shoulders grappling for years, using less heavy weights has really helped improve my joint health. I do love lifting heavy, but I definitely find that moving away from trying to push the numbers up and up has helped stay injury free.

My two cents :)
 
turff49 said:
If he goes heavier on legs he'll need to join a gym! He's already maxing out what is safe on the smith machine leg press. I think a gym would be the way to go if you go heavier also. You could bench at home but legs I'm not so sure. Hack squat machine and a real leg press machine would help substantially since you have the lower back issue, no compression on the spine with those.
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clown007 said:
Another option could be to change to a focus on intensity instead of volume no? I would be more inclined to focus on less volume and more intensity techniques for a change of pace. For the garage-gym only guys (myself included) I think I would opt for looking to switch volume for intensity and vice versa for a change in stimulus. Having hurt my knees and shoulders grappling for years, using less heavy weights has really helped improve my joint health. I do love lifting heavy, but I definitely find that moving away from trying to push the numbers up and up has helped stay injury free.

My two cents :)
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I am a little concerned about my lower back with heavy deads, squats, etc... Agree with you Turff a gym might have to be the way to go if I do decide to make the jump. And also agree with your Clown, might be a different wait to change things up and reduce the chance of injury.
 
9/19/2015 Back

Crazy busy day, didnt get have to get this workout up. But was a good one!

One Arm Barbell Rows
70x8
80x8
90x8
100x8
110x8
115x8
120x7/6

Smith Machine Row
135x8
155x8
185x8
195x8
195x8
195x8

DB Pullovers
65x10
65x10
65x10
65x10

Narrow Grip (Hands Facing) Pulldowns
180x10
180x10
180x10
180x10

DB Shrugs
75x6
75x6
75x6
75x6

- 6 second hold on each rep
 
9/20/2015 Arms / Calves

Hit calves a little different today, performing 2 x 100 rep sets. Was just brutal after about 55

reps each time. This was not Meadows prescribed just something I thought I would try.

Vbar Pushdowns
80x10
90x10
100x10
110x10
120x10
130x10
130x10
130x10
130x10

Pronated Kickbacks
35x6
35x6
35x6
35x6

Incline Lying Extensions
70x20
70x20
70x20

Close Grip Pushups
17


Ez Bar Curls - 1.5s
70x8
80x8
90x8
90x6,2
85x8
85x5,3

DB Curls - Fat Grips - Hands up
35x6
35x6
35x6
35x6

Reverse Curls
65x15
70x15
70x15
70x15


100's

Standing Calf Raise
135x100

Rope Pushdowns
60x100

Standing Calf Raise
135x100

Hammer Curls (Using Tricep Bar)
40x100
 
Hyde said:
Oh and you'll like eating for strength. I'm telling you it's a black hole when you start worrying more about the numbers
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This. Lol

As far as the increased soreness, if you go the 531 route you'll need to make time for mobility. I found this out immediately.

Nice work in here Simon.
 
The man just keeps crushing it.
 
Awesome lifting brother. Your strength always amazes me and your volume is crazy. I haven't felt good in about a week. Hoping to pick It back up.
 
RegisterJr said:
This. Lol

As far as the increased soreness, if you go the 531 route you'll need to make time for mobility. I found this out immediately.

Nice work in here Simon.
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Thanks.... so where do you get your anabolic pr pizza anyway? ;)


MrKleen73 said:
The man just keeps crushing it.
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Thanks Chris

packers6211 said:
Awesome lifting brother. Your strength always amazes me and your volume is crazy. I haven't felt good in about a week. Hoping to pick It back up.
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Hope you feel better... I am struggling with a cold right now too..
 
9/21/2015 Secondary Chest/Shoulders

2nd last workout of Incinerator. This has been a great program. I am curious how the other 6 weeks look. (It is a 12 week program, but only 6 weeks were in Programs that work 4).

Have had a sore throat for a couple of days, woke to a sinus head today.. but was able to push through this workout, and will get back in tomorrow.

DB Press
45x10
55x10
65x10
75x10
85x10
85x10
85x10

Hex Press
65x12
65x12
65x12
65x10

Machine Flys
100x10
100x10
100x10
100x10

Cable Crossovers
60x15
60x15
60x15

Reverse Cable Crossovers
60x30
60x30
60x30

Face Pulls
100x10
100x10
100x10
100x10

Side Laterals
20x10
20x10
20x10
20x10

Front Plate Raise
25x10
25x10
25x10
25x10

Spider Crawls
3
3
3

....Love me some Nyquil...
 
How are you doing the weighted Face Pulls?
 
That is one high volume, impressive chest workout! Chest of steel! And even more impressive doing it with a cold! Get well soon Simon.
 
Some epic workouts in here. The one that really stands out is the 1.5 with 90 on curls...brutal to say the least!!
 
turff49 said:
Some epic workouts in here. The one that really stands out is the 1.5 with 90 on curls...brutal to say the least!!
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Thanks Brian. Those 1.5's are brutal

kenpoengineer said:
That is one high volume, impressive chest workout! Chest of steel! And even more impressive doing it with a cold! Get well soon Simon.
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Thanks, tried to sweat the sob out today!

clown007 said:
Do you find you have to brace your feet against something?
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Yes, typically I do put one foot forward on the side of the bench.
 
9/22/2015 Secondary Back with Arms/Calves

- Last day of Incinerator. Was fun, and will definitely do this one again! Wednesday and probably Thursday will be rest days. Tomorrow night going to see Slash and Myles Kennedy - should be a good show. When I start back up again, I am going to take a run through the workouts that Breezy has posted in his threads. Which will lead me into my trip to Myrtle Beach.

Meadows Rows
70x8
80x8
90x8
100x8
110x8
120x8
125x8

Straight Arm Pulldowns
90x10
90x10
90x10
90x10

Wide Neutral Grip Pulldowns
180x10
200x10
200x10
200x10

Seated Cable Low Rows
140x12
150x12
150x12
150x12
150x12

Stretchers
130x15
130x15
130x15
130x15


Tri Set (1,1,1,2,2,2....)

Overhead Rope Extensions
100x12
100x12
100x12
100x12
100x12
100x12

EZ Curls
90x8
90x8
90x8
90x8
90x8
90x8

Standing Calf Raises
225x15
225x15
225x15
225x15
225x15
225x15
 
How long did this workout take?? Wow!
 
Wow for sure, but I'm sure it only took 15 min for Simon.
 
Man Simon! You incinerated these workouts! Impressive beastman!
 
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