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

[salemlot]

Needsize abs BW 5x5
-Brutal. These hit the lower abs all the way down to where they attach at the pelvis. I have to believe that these have tremendous functional carryover to the big lifts.

What are Needsize abs?

 

[al420]

Needsize abs BW 5x5
-Brutal. These hit the lower abs all the way down to where they attach at the pelvis. I have to believe that these have tremendous functional carryover to the big lifts.

What are Needsize abs?

Needsize is a member of EF - competitive BB I think...

Hold a decline crunch at parellel for 5 sec then return to top - done on decline bench.

 

[coolcolj]

WSB Week 4 -- MONDAY
ME Squat DL

Deadslotsa warmups, 365, 405, 455 for singles, 515xfail (PR attempt), 455xfail
-Blech. I didn't get it more than three inches off the ground. I don't think I would have matched my current PR of 500. Oh well.

Front squats 275x3x3
-I think this is exactly what I did last time.

Then I did some hypers, stretched and left. I don't think I'm going to run WSB while dieting again. I am too PR-focused to put the proper focus on dieting when a PR-attempt is looming. I may run HST next as it worked out well last time. But I still have a max bench attempt this weds....

http://www.elitefts.com/documents/losing_fat_gaining_strength.htm

thanks fot the karma in advance

 

[Guinness5.0]

Update:

I got 335 for bench, then took a week off. I'm gonna run HST, with 12, 8, and 4-rep phases. I tested for my 12rm's on Tuesday and here's what I came up with:
Squat: 315x12 -- this was too light. Gonna shoot for 335
Incline BB press:225x11 -- gonna go for 215
BB row: 225x12 -- gonna go for 235
CGBP: 225x12 -- way too light -- gonna go for 245 or 255
Lat pulldown -- 70.5 kg according to the stack -- gonna move the pin down one
BB curls: 90x11 -- surprised by this; gonna go for 85x12
Power shrugs -- 315x12 -- I think I'm gonna drop these entirely

Tomorrow I'll determine my 8-rep goals. I won't test for my 4-reppers as I train in that rep range enough to know where they should be. I plan to do two worksets for most of the lifts during the 12-rep phase, three worksets during the 8-rep phase, and four worksets during the 4-rep phase, though some stuff will get less sets (pulldowns and curls, and more if I feel like I'm doing oo much).

 

[Guinness5.0]

Here's how testing for the 8's went:

Inc BB: 255x7 -- I'll go for 245
Squat: 365x8 -- happy with this; had to rest/pause to get the last one but no form degradation or anything bad
Row: 265x8 -- perfect
CGBP: 265x8 -- a bit too light; I'll shoot for 275
Pullups (palms out): 8 -- somewhat ugly at the end but not awful
'Polite' shrugs: 315x8 -- I have a twinge where my right erector attaches at my pelvis and shrugs bother it, so they're out for now; I thought I could do 'em slow but no dice
Curls: 115x8 -- whatever; detail stuff

Then I stretched and left. I'm making steak au pouvre for dinner as I type this. Meijer had a sale on certified angus strip steaks so I bought 15 of them. My freezer looks like a little piece of heaven right now.

 

[Guinness5.0]

OMG the steak was delicious! Highly recommended (and it's au poivre -- I spelled it incorrectly above). Google it and make it : .

I just wanted to clarify a couple things (in case anyone is still reading this LOL) -- normally I would have overhead work and more posterior chain stuff in a program. However, my low back is pretty fried and I really wanted to do inclines and CGBP since I've neglected them for a long while now. Otherwise my setup would probably have overhead work in place of the inclines and some RDLs or GMs thrown in.

Also, I'm doing the 12, 8 and 4-rep sessions because I don't feel the need to do 15's (the purpose of the 15's is for prep and joint recovery, which I don't feel is necessary). Typically HST goes optional 15's, then 10's, 5's and finally negatives for the last phase. Since I don't have the spotters or inclination to do negatives I still wanted to get three phases in.

Just thought I'd throw that in while the steak digests. Seriously, that was the best meal I've had in a while.....and I've been eating steak all week

 

[jackangel]

i see no xtreme tricep kickbacks in any of your workouts.

guaranteed to put at least 50 lbs on your bench in 2 weeks.

 

[youngguns]

i see no xtreme tricep kickbacks in any of your workouts.

guaranteed to put at least 50 lbs on your bench in 2 weeks.

 

[Guinness5.0]

i see no xtreme tricep kickbacks in any of your workouts.

guaranteed to put at least 50 lbs on your bench in 2 weeks.

That's probably true, but I don't want to get too big

 

[BiggT]

Steak with coursly ground pepper, right? Did you add cognac and set it on fire?

I agree, I'd rather not shrug than do the polite version.