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Eric's Log

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ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/12, 09:07 AM 2/11 Wide Grip Bench Press 135x8x4 T-Bar Row 70x8x4 with a hold and squeeze at the top Squats 185x8x4 Push Press 95x6x3 Neutral grip pull ups bwx6x3 pause at top RDL 185x8x3
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/14, 10:06 AM 2/13 Push Press 100x8x4 Neutral grip pull ups bwx8x4 pause at top RDL 185x8x4 Wide grip bench 135x6 145x6x2 Squat 195x6x3
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/14, 10:07 AM I'm not sure how much I like the full body workouts. But I might just not like the change. Oh well, 2 more weeks.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/19, 12:42 PM Didn't post my workout from Saturday. 2/18 Push Press 105x6x4 Pull-up station was taken so I used the smith machine....2 inch square bar at the top, did curl-ups. Almost like fat bar pull-ups. Very strange grip, couldn't get my hands around it. bwx8x4 Squat 195x6x4 Wide grip bench 145x6x3 T-Bar row 90x8x3 RDL 175x6x3 couldn't grip 185, so I dropped 10 lbs.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/19, 02:30 PM Just use a mixed grip for the RDL if you have to.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/29, 09:30 AM I finished up my 3 week full body split and am heading back my normal routine. It was a good change of pace that got me back into lifting heavy stuff after being sick, it also increased my general gpp. I did more volume that I normally do and forced myself to take much shorter rest times, 30 seconds or less most of the time. I progressed in most all of my lifts, especially push press. I struggled to put up 95x6x3 when I started, yesterday I put up 115x8x4 as a second exercise so I was pleased with that improvement. This is a very weak point I have that I am going to focus on.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/29, 09:32 AM So back to the WS plan. In the past I have taken the WS4SB3 plan and modified it to what I thought was best, I'm not going to do that this time. I'm going to give a 3 week cycle to doing it the way it was written to see how that goes. A lot of what is talked about for WS4SB3 applies to me. A lot of leg volume is hard for me to recover from and it carries over to all of my other lifts. Because of that I'm doing the jump training for my dynamic work.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/29, 09:36 AM 2/27/08 Flat DB Press 42.5x25 45x15 45x15 WG Pulls BWx8x4 Push Press 115x8x4 BB Shrugs 185x12x4 Hammer Curls 35x8x3 Grip training Timed hold - 185lb fat bb X3 Plate pinch x3
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/29, 09:37 AM Sorry, that one above was the DE Upper day.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/02/29, 09:40 AM 2/28/08 DE Lower Jump Training - steps No box to jump on so I used my stairs. 7 sets of 4 Bulg Split Squats 95x6x3 Pull-throughs Not sure of the weight, the stack in my basement doesn't have numbers on it. 3 sets of 12 with the plate with the chip on it (for my reference) Ab work 3 sets 10 v-ups, 10 leg raises, 10 crunches, 10 v-ups ME leg day I will do weighted ab work, DE day I'm doing more floor type stuff.
Pemdas Posts: 973 Joined: 2004/07/22	2008/02/29, 10:23 AM ============ Quoting from ecle5c: So back to the WS plan. In the past I have taken the WS4SB3 plan and modified it to what I thought was best, I'm not going to do that this time. I'm going to give a 3 week cycle to doing it the way it was written to see how that goes. A lot of what is talked about for WS4SB3 applies to me. A lot of leg volume is hard for me to recover from and it carries over to all of my other lifts. Because of that I'm doing the jump training for my dynamic work. ============= That's a good idea. I think it is always better to run through a program the way it was designed first and then make modification if you need too. Just make sure you eat. Gaining 5lbs will go a loooooong way in helping you develop strength.
arondaballer Posts: 1,054 Joined: 2003/06/14	2008/02/29, 10:54 AM I def agree. It's almost like when you follow a plan to the T the first time, it's something challenging you, rather than you challenging yourself, and it gives some kind of a mental drive. But, over time, accommodating is always good. Nice work -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/02, 10:11 PM 3/1 Me Upper CG Bench 45x10 95x6 115x3 130x3 145x3 160x3 175x0 - I arched too much and pushed towards the hooks and lost it. 175x1 Seated Row 140x8 140x8 130x8 130x8 Supersetted with face pulls 70x8x3 Incline DB 40x25 40x20 DB Shrugs 65x12x3 BB Curl 70x12x3
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/03, 12:38 AM What do you mean when you say you "arched too much"? -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/03, 08:17 AM What is with the sets of 25 and 20 and how do you arch too much.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/03, 08:30 AM When I do CG bench I tend to get a really good leg drive. I was concentrating on keeping a really tight arch and driving my legs. I felt like my back started coming off the bench and I was solely on my shoulders. I started my press and the bar drifted too far up towards the hooks. I guess arched too much wasn't the right term to use, just that I was concentrating on a good leg drive and arch and lost it. I got it the next set.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/03, 08:32 AM I thought the exact same thing. The routine calls for 50-60% of your 1rm for as many reps as possible for the given number of sets. Again, just doing the workout as it's written. Do you think that upping it 10 lbs per db and doing sets of 8-15 would be better? ============ Quoting from Pemdas: What is with the sets of 25 and 20 and how do you arch too much. =============
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/03, 08:39 AM ============ Quoting from ecle5c: I thought the exact same thing. The routine calls for 50-60% of your 1rm for as many reps as possible for the given number of sets. Again, just doing the workout as it's written. Do you think that upping it 10 lbs per db and doing sets of 8-15 would be better? ============= Not necessarily. I was just wondering. Stick with program for now. It sound to me like you are not tight enough under the bar. I used to have the problem. When I would drive the bar would start going back to my head. It is probable because you are rotating your shoulder position. I suspect that you pushing strait up with your feet and not back. This is tricky to do just right, so keep practicing.
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/03, 08:55 AM ecle5c, i dont know if maybe you read it wrong, but the db work is supposed to be right after the ME movement. for some reason i actually thought it was supposed to be with the bar too but i might be wrong. do you still have the excel i sent you?
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/03, 11:25 AM I did them right after the ME movement, didn't write it down at the gym and was just recalling off the top of my head so wrote it as it came to me. I do still have the spreadsheet that you sent, that's what I was going off of. It just says flat/incline/decline press, didn't specify BB or DB so I chose DB. What would be the benefit of doing two BB movements in a row rather than a BB/DB combo?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/03, 12:27 PM To give you an idea of what PEMDAS means by pushing back and not up, your feet should probably be further behind you. Also, if you were to drive without weight on the bar, you would probably slide back to the end of the bench. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/04, 08:24 AM 3/3 ME Lower Front Squat 45x10 95x6 115x3 135x3 155x3 175x3 195x0 - Fell Forward, dropped bar 185x1 - Baseline PR Lunges 35x12x4 Hyper 25x12x3 Standing Crunches 80 lbs (single pully) x4
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/04, 08:25 AM Good advice, thanks. ============ Quoting from wrestler125: To give you an idea of what PEMDAS means by pushing back and not up, your feet should probably be further behind you. Also, if you were to drive without weight on the bar, you would probably slide back to the end of the bench. =============
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/06, 08:39 AM 3/5 DE Upper Flat DB Press 45x25 45x20 45x15 WG Pulls bwx10x2 bwx8 bwx6, 2, 2 Push Press 115x8 115x8 115x6 115x6 Triceps felt fried from all the DB bench BB Shrug 195x10x3 Hammer Curl 35x8x4 Grip training Plate pinch (3 10lb plates) - 15 seconds per hand switching off for 3 minutes no rest
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/06, 08:51 AM Thats RE upper. Yeah, those DB presses will fry your tris.
corless319 Posts: 118 Joined: 2008/03/07	2008/03/07, 01:20 PM Hey since you've started forevert ago on this site have you gained any? I have seen the weights jump out a little but did you gain any size? I am thinking about doing the wsfsb3 porgram but im not necessarily skinny anymore. I have gained a total of 52 lbs since i originally started. Before anyone says i didnt i did. i was 160 and 5'8 i am not 212. I had problems with people believeing me. I just want to know if other people have similiar gains. so therefore im looking to see if you gained any weight and strength cause im curious.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/07, 02:22 PM Just because the title has skinny in it does not mean the program is only for skinny people. It was more a pun on words then anything else. The program is good for anyone. When I first came to this site I think I was around 185lbs, but I was just fat and weak. REALLY weak. Like doing DB presses with 25lbs was hard. My main objective was to lose weight. I got down to 155-160. I was still pretty weak. Over the past two years I have put on about 30lbs. 20lbs of that was mainly this past year. I have had tremendous strength gains in that period, but I can't attribute all that to this site. It was great when I was starting out, but I needed to branch out mainly because I caught the powerlifting bug.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/07, 02:25 PM This line " Before anyone says i didnt i did" makes people think you're full of BS. I started seeing some pretty good gains in strength especially my squat. I got the flu a while back and lost weight b/c I ate hardly anything for a few days. Since then I've gone back to ws4sb3 and am doing it to the T rather than changing to what I wanted to do. In the few weeks that I've been back on it I'm almost back up to where I was weight wise before the flu, and close to strength levels. I don't know if it would work for you, give it a shot and what's the worst that can happen? I like it though.
corless319 Posts: 118 Joined: 2008/03/07	2008/03/07, 02:47 PM Awesome pemdas I hear you I'm pretty close to that bug right now. I'm about to start dead lifting but I'm kind of cautious i have squated forever. Never dl but it doesnt hurt. And talking about that for skinny bastards workout i found the link to it on another site and actually printed it out. the guy revised it i think three times. He stated theres a workout for the not so skinny bastards... so thats why i was asking. Ecle5c the reason i sayd before anyone says i didnt was because a moderator on another site thought i was blowing smoke up everyones butt. He banned me from the forum which is ridiculous. This is now my new site haha.
merrillj Posts: 197 Joined: 2007/06/28	2008/03/07, 04:32 PM What site did you get banned from corless319?
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/07, 06:00 PM wsfsb3 is great for just about anyone. Joe DeFranco has a lot of not so skinny guys using. The main thing about westside is you take the basic principles, and make it your own program. if you design it for yourself, only you determine where you go. food is the most important part for gaining. i first started westside about 2-3 years ago or so. at the time i was eating horribly and lost about 20lbs even tho i was getting stronger (CNS adaption). i got down to 168lbs i believe at 6'2. in that time span since i have fluctuated a lot but i am now sitting at around 265 and my weights have doubled if not more. if you eat, sleep, and train right... size and strength will come...
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/10, 08:35 AM 3/7 DE Lower Stair Jumps 8 sets of 4 Bulgarian Split Squats 95x8x4 Pull-throughs 4 sets of 8, 10-15lbs. more than last week Ab Work 3 sets (V-ups, leg raises, crunches, V-ups)
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/10, 08:39 AM 3/9 ME Upper CG Bench 45x10 95x3 120x3 135x3 150x3 165x3 180x0 175x1 180x0 I am thinking that hitting that last triple at 165 hurt my 180lb single. DB Incline 40x25 40x20 Seated Row 150x8 150x8 150x8 140x8 Supersetted with face pulls 80x6 80x6 80x6 DB Shrugs 70x10 75x10 70x10 70x10 Hammer Curls 30x10 35x8 40x8
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/10, 11:46 AM You do a lot of close grip benching. Is there a reason for that. The triple might have taken a bit out of you, but I still think you should do it. Just wait a another 30sec between sets next time.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/10, 04:39 PM I feel like I do a lot of regular bench. I haven't done much CG as a ME exercise. I think one rotation since I started this thread. I found that when my CG bench and when my OH press (or push press that I'm doing now) go up, my bench goes better than just benching all the time.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/12, 09:46 PM 3/12 ME Lower Front Squat 45x10 95x3 120x3 135x3 150x3 165x3 180x1 195x - 10 lb PR 175x2 Lunges 40x10x4 Hyper 25x12x4 Standing Crunches 90 lbs (single pully) x4 Decline sit-ups 25lb weight x10x3 Calf work 90 lbsx25x4 - low volume/high weight hasn't been doing anything for my calves. My legs are disproportional to my calves...bird legs run in my family.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/13, 12:01 PM Question to anyone reading this about front squat form... It is much easier to try to drop down between my legs but I try to sit back a little bit, not as much as a regular back squat. Sitting back too much definitely gives you a good ab workout to keep the weight up, but gets tough to hold on to the bar. What is the right form to use for front squats?
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/13, 12:06 PM You don't want to sit back really. Sitting between your legs is right thing to do.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/14, 08:32 AM 3/13 RE Upper Flat DB Bench 50x18 50x12 50x10 Very limited time to workout today so my rest times were 30 seconds or so when I usually rest 1-2 min between sets. WG Pulls bw x 12 bw x 12 bw x 10+(2 cheat) bw x 8+(4 cheat) Push Press 115x8x4 - got it this week even with shorter rest times BB Shrug 205x10x3 Hammer Curl 35x8x4 Grip training Plate pinch (3 10lb plates) - 15 seconds per hand switching off for 3 minutes no rest
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/17, 08:30 AM 3/15 DE Lower Stair Jumps 8x5 Bulg split squats 105x6x4 Pull-throughs 4 sets of 12 @ same weight as last week 3 sets of v-ups, crunches, leg-raises, v-ups
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/18, 08:35 AM 3/17 ME Upper CG Bench 45x12 95x3 125x3 140x3 155x3 170x1 - 165 is my 3 rep PR, might have had 170x3 but wanted to hit 180 180x1 160x3 Incline DB Bench 45x20 45x18 Seated Row 160x8 160x8 150x8 150x8 SS with face pulls 80x8 80x8 70x8 BB Shrugs 185x12x2 205x12 Hammer Curls 30x10 35x10 40x8
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/20, 08:41 AM 3/18 ME Lower Front Squat 45x10 95x3 130x3 145x3 160x3 175x1 190x1 200x1 - 5 Lb PR Lunges 45x8x4 Hyper 25x5x12 Decline sit-ups 35lb x10x4 Calf work on the donkey calf machine - 4 sets, don't remember the weight.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/24, 09:16 AM 3/20 RE Upper Military Press - much different than the push press I was doing - going for 3 @ max reps 70x15 70x12 70x10 Pull-overs 45x12 - Getting the feel of them 60x12 60x12 60x12 Rear-Delt Machine 45x10x3 Lateral Raises 20x6x4 Behind back BB shrugs 135x10x4 Hammer Curls 30x10x3
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/24, 09:19 AM 3/22 DE Lower Stair Jumps 6 sets - holding 10 lb weight (trying to figure out how to increase this week over week) DL 255x3 255x3 255x3 295x1 Haven't pulled in a while, getting back in the hang of it. Really concentrating on driving my legs first and not shooting my a$$ up in the air. Ghetto GHR 3 sets of 8 Abs 4 sets non-weighted
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/24, 09:20 AM I'm trying to figure out these pull-overs. I wanted to give pull-ups a rest for a cycle and thought these would be a decent fill-in. I'm not sure if I'm doing them right but my triceps feel more sore than anything else from the 3/20 workout. Where are you supposed to really feel the stretch in these? If I'm not doing them right I want to fix it.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/24, 10:05 AM I am assuming you mean the pull-overs where your back is on a bench and you let the weight drop behind your head. This not really a back exercise and therefore not a good substitute for pull ups.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/24, 02:21 PM Yep, that's what I'm talking about. The WS4SB3 template listed straight arm pull-downs as a pull-up sub so I figured these were similar to those and I could do more weight. I really wasn't too big on them anyway, I'm going to switch them out.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/26, 08:36 AM 3/25 ME Upper Flat Bench 45x20 95x6 135x3 150x3 165x3 180x1 195x1 205x0 195x1 Looking back through my log 195 is my all time PR. It went up easy this time and I hit it twice. 205 just didn't feel right for some reason. 200 for sure next week. Dips BWx12x4 Went to a different gym, they didnt' have a weight belt. DB Row 65x8x4 Supersetted with RD flyes 15x10x3 DB Shrugs 80x10x3 Preacher Curls 60x8x3
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/03/26, 08:38 AM Pemdas - you usually read though my thread, so I have a question for you. I remember a while back that you were talking about some elbow problems that you were having, what was the problem exactly and what did you do for it? My elbows have been starting to feel funny lately, not pain but I can tell it will lead to something that isn't good. Specifically when I do things like skull crushers and dips. I take 4-8g fish oil per day.
Pemdas Posts: 973 Joined: 2004/07/22	2008/03/26, 03:38 PM Skull crusher suck my balls...I can't do them because they shred my elbows. Dips are were ok sometime, but eventually they make elbows hurt. Honestly, I just started wearing a cheap elbow wrap/sleeve...like I found them at the super market cheap. The fish oil helps too. They use to hurt every time I benched, but it was bearable. I haven't had a problem in months. I pretty much stopped doing any kind of isolated tri extension movement. Recently, I have been able to add them back in, but I won't go near skull crushers.

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