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Waisting away: Will PL strength + BB looks = more tail for G5.0???

Thanks boys.

CS - I may throw some intervals in. This slow pace is killing me, and if I can get back to shooting for PRs faster by doing some HIIT, well, I may have to bite the bullet and do it. I want to eat and get strong, but this new shape my midsection seems to want to develop is not acceptable. I don't know how good my singles will be on this low-carb business, but it should still be fun. I may do some rack deads since I've never done them before; I would think that the silly weights that can be used on them will help boost motivation while my other lifts tank :)
 
I started Tate's 9-week intro to WSB this week. All the high-rep work is a killer and it feels alien doing iso work after all this time of squat, press, pull, go home.

I've forgotten, what height are you?

Did you enjoy the SB at home? Grossman sucks.
 
blut wump said:
I started Tate's 9-week intro to WSB this week. All the high-rep work is a killer and it feels alien doing iso work after all this time of squat, press, pull, go home.

I've forgotten, what height are you?

Did you enjoy the SB at home? Grossman sucks.
Click to expand...
Got a link to that program? I'm not familiar with it.

6' even

He'll get better. We lost that game on a variety of levels. I'm actually more disappointed in our line play (both sides of the ball) than with Grossman. But yes, he definitely sucked.
 
WSB Week 1 -- MONDAY
Squat/DL

Rack Pulls worked up to 3 singles w/ 455
-I'm not sure where I should set the pins for these. I had it right about knee level, but that seemed high. So I moved it lower but it made them about as difficult as regular DLs. I suppose the ROM is supposed to be short on these, so I think I'm going to do these up higher next time. However, at today's placement I was right at my sticking point - getting the bar going was pretty brutal but once it got moving it shot up. So maybe I should keep it where it's at. I guess the question becomes: do I want to seriously overload the top portion or really work my sticking point? Decisions, decisions....

PL Squat worked up to a triple w 365
-I was going to do box squats but the benches at this gym put me a couple inches above parallel, so I just did some PL squats. I'll probably do front squats next week (didn't bring my oly shoes today - I won't fron squat without 'em). After the pulls, I was pretty limited for supplemental movements given that my pos. cain was pretty torched. Still, it was cool to do a different sort of squat

Then I did some GMs with the bar and stretched. Decent workout.
 
WSB Week 1 -- THURSDAY
ME Bench

Bench warmups, 275x3x3, x5, 225x12
-I have not been benching much at all lately. I plan to use bench as my ME movement for four weeks. I will reacclimate a bit for two weeks, then drop into single for weeks three and four. I know that I have lost some neural adaptations since each successive set got easier -- I was actually wobbling a bit on the first set with 275, and the set of 5 w/ 275 was not too bad.

Pendlay Rows warmups, 225 for four sets of six
-I was especially form-conscious on these (particularly in terms of accelerating the bar to the top) and my lats feel as though they've been stabbed. Good shit.

Decline Situps BWx20, x18
-I've been doing these somewhat dynamically in the hope that it will carry over better to my lifts. I may just drop the reps and add weight. Also, the decline bench was in use when I walked over to it so I did a couple sets of curls beforehand :rainbow:

Standing OHP barx a lot, 95x a lot
-Prehab. Wanted to get a bit of a pump/burn to condition the 'ol joints a bit. Last time I really pushed my bench I developed some elbow pain.


Pretty happy with this workout. My workload has been on the low side lately since I've been doing more pyramidding to a top set rather than straight sets. I felt jacked walking out of the gym. I know pumps mean next to nothing but they are definitely good for the ego :)
 
Welcome back to DOMSville.

I'm not sure I agree on the pumps but it does a body good to feel swole and flushed with blood. Decent rowing considering time off from them.
 
WSB Week 2 -- MONDAY
Squat/DL

Rack Pulls Normal deads up to a single w/455, then worked up to a single w/ 635 for the rack pulls
-I set the pin a notch higher than last week. At this height these may have been more of a novelty than an assistance lift, though there was some value -- my traps are shot and I know what it feels like to struggle at the top of a dead instead of the bottom and middle. If I could set the bar just a little lower I think these would have been more valuable. Still, it was cool to see the bar bowed with 6 plates and a quarter on each side :)

Front Squat worked up to a single w/ 315
-I kinda just felt these out. The rack pulls took more out of me than I had thought. I was struggling in the hole on these. I was planning on at least a couple triples w/ 315.

Then I did some GMs and OH squats with the bar and stretched. Another decent workout.
 
WSB Week 2 -- WEDNESDAY
ME Bench

Bench lotsa warmups, then 275x3, 285x3, 295x3, 225x15
-The last triple was perfect in terms of the effort I was going for. Very difficult but no form degradation. Now it'll be singles for the next two sessions. Yay :)

Pendlay Rows warmups, 235 for four sets of six
-Loving 'em. I did some light GMs beforehand to loosen up my erectors. They're pretty beat from Monday.

Standing OHP 135 for three sets of eight
-Tougher than I'd have thought. I felt the need to get a little more pressing volume in so these fit the bill IMO.

couple sets of curls

Decline situps BWx20, (BW+25)x12
-I think I'm gonna switch to Needsize abs. I don't know why I haven't been using them as my ab exercise since they're the only ab movement I actually enjoy.

Then I did some bodyweight hypers and stretched. I really focused on my low back and I will continue to do so based on how good it felt afterwards.

This was a great workout. Tough but fun.
 
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