Westside for skinny backstards III

Al_Fernz

BossArky wrote: »

What weight / height / age are you? Couldn't see it in your log.

Hey man, I'm 76kg / 6ft / 23.

Al_Fernz

Day 23: 22/4/2008
ME Upper:

Bench Press:
Bar x12,
60kg x8,
65kg x5,
70kg x5,
75kg x3,
80kg x3,
82.5kg x3
85kg x3

Chin up:
BW+7.5kg x12, x15, x12

Seated Row/Face-pull superset - L14 x10/L9 x10, L14 x10/L9 x10, L14 x10/L9 x 10, L14 x12/L9 x12

BB Shrug:
80kg x15
95kg x12, x12, x12

BB Curl
42.5kg x10, x6, x5
40kg x10

Bench went up again. Hopefully I'll hit 87.5 next time - fingers x'ed.

Still had lots in the tank by the end of the session.

Al_Fernz

Day 24: 23/4/2008

Kickboxing - 2 hours

Warm-up, Padwork, sparring and stretching

Al_Fernz

Day 24: 23/4/2008

10 mins jogging to track

40 yard sprints x10

5 mins mobility drills

Bulgarian Split Squats
22kg x12, x12, x12, x12

Hypers:
15kg 3x15

Hamstring curl
L12 x12
L14 x12, x10, x10

Ab circuit x3

Thoughts:

I've gotten so slow. I'm not running regularly and it was really a shock to start again. No times on the sprints but I'd say there down on what I used to do.

Rest of the session was grand. Split squats were very easy.

Al_Fernz

Day 25 24/4/2008

Max Rep Upper:

DB Bench: 28kg DBs x12, x12, x10, x10
Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 4x(x10/x12)
DB MP: 45lbs x10, x10, x 8, x8
BB Shrug/BB Curl SS: 90kg/40kg 3x 12/10

Good workout.

Al_Fernz

Day 26: 25/4/08

ME Lower:

Squat:
60kg x8
84kg x5
92kg x5
101kg x3
111kg x3
116kg x3
119kg x3
93kg (2x8)

Reverse Lunge
60kg 2x16, 2x12

Hyperextensions
15kg 4x15

Hanging Leg Raises
4x15

Planning to hit 120 up next week. Feeling a little tired going into this session.

Al_Fernz

Day 27:
Kickboxing - 2 hours

Not great. I felt very stiff. Not DOMS but my legs didn't want to stretch and felt heavy. Sparred very sluggishly. Mama said there'd be days like this!

BossArky

Al_Fernz wrote: »

Hey man, I'm 76kg / 6ft / 23.

Wow, you must be lean! I'm just a kg or two lighter at 5' 7''. Nice bench and squat at that weight / leanness(sp?).

Al_Fernz

BossArky wrote: »

Wow, you must be lean! I'm just a kg or two lighter at 5' 7''. Nice bench and squat at that weight / leanness(sp?).

Thanks man. I'm happy with the slight improvements I've made with the weights. I'm tall-ish, but I have really long femurs so I find squatting ATG with my legs quite tough.

I'm more skinny really than lean at this stage . I've started to put on some weight recently which should hopefully reverse the "rake-iness" (is this a word?) of my physique. :cool:

Al_Fernz

Day 28: 29/4/2008
ME Upper:

Bench Press:
Bar x12,
60kg x8,
65kg x5,
70kg x5,
75kg x3,
80kg x3,
85kg x3
87.5kg x3 *failed on the second rep spotter helped with those two. I'll have to give this another crack next week.

wide grip pull up - super slow tempo
BW x12, x15

Seated Row/Face-pull superset - L14 x10/L9 x10, L14 x10/L9 x10, L14 x10/L9 x 10, L14 x10/L9 x12

BB Shrug:
95kg x12, x12, x12
60kg (holding for 2 seconds) x15, x15

BB Curl
40kg 3x12
30kg 2x15

Wasn't feeling in the mood tonight. Need better quality sleep. Also I think I'm feeling a little burnt out from last week when I trained hard everyday - only taking a break on Sunday.

Hanley

I've been watching and waiting for you to miss a bench. I was wondering how long you could push it for before it caught up on you!!

If ya miss again next week it's definately time to change the exercises. Maybe to something like an incline bench or close grip bench (I'd personally favour incline because close grip is too similar to normal benching)

Al_Fernz

Hanley wrote: »

I've been watching and waiting for you to miss a bench. I was wondering how long you could push it for before it caught up on you!!

If I knew that I would have pushed it harder just to prove you wrong!:pac:

If ya miss again next week it's definately time to change the exercises. Maybe to something like an incline bench or close grip bench (I'd personally favour incline because close grip is too similar to normal benching)

No you're right. I think I'll start next week. This would have been my 6th week ME training. Although - given the way I started it was actually only my 3rd proper week ME training. I planned to do WS4SB 3 for 8 weeks take a few days off and then try something new. The jump up from 85kgs to 87.5kg felt huge - even though it was only like 2.5kgs.

I think I'll switch to inclines for 2 weeks and see how it pans out.

Thanks for the advice man - much appreciated.

Al_Fernz

Day 29: 30/4/2008

Kickboxing - 2 hours

Balls to the wall session. Warm-up took 20 minutes and included non-stop punching on the pads followed by 10metre sprints this took 2mins. Then 2 sets of 1 minute wall sits with 10 jumping squats at the end. Streching with a partner was next and we were told to stretch our partner up until the point where they couldn't talk. Pad work and sparring followed. Pretty savage session - just what I needed after that dodgy ME day on Tuesday.

Al_Fernz

Day 30: 1/5/2008

5x 40 yard sprints
5x 40/40 yard sprints i.e. 40 there and 40 back
Mobility drills
30 minutes stretching

Nice and easy. Big sprinting improvement.

Al_Fernz

Day 31: 2/5/2008


Registered User

Join Date: Feb 2008
Posts: 248
Adverts | Friends

Day 25 24/4/2008

Max Rep Upper:

DB Bench: 28kg DBs x12, x12, x14, x13
Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 4x(x10/x12)
DB MP: 45lbs x9, x9, x 8, x8
BB Shrug/BB Curl SS: 90kg/40kg 3x 12/10

Felt tired - pushed through it.

Al_Fernz

Day 32: 3/5/08

ME Lower:

Squat:
Bar x12
60kg x8
70kg x5
92kg x5
103kg x3
120kg x2
93kg (x10,x8,x8)

Reverse Lunge
60kg 3x16

Hyperextensions
15kg 4x15

Hanging Leg Raises
4x15

Totally wussed out of the 120x3. The first two were handy, but I don't know what happened for the last one. Spotter was shocked that I didn't go for it.

Pretty wrecked after that session. The rest today and tomorrow should set me up nicely for tuesday.

Al_Fernz

Day 33: 6/5/2008
ME Upper:

Incline Bench Press:
Bar x12,
40kg x8,
50kg x5,
60kg x5,
65kg x3,
70kg x3,
75kg x3
77.5kg x3
80 x3 Spotter said he didn't touch the bar - I'd like to believe him.

wide grip pull up - super slow tempo
BW x14, x14

Seated Row/Face-pull superset - 4x (L14 x10/L9 x10)

BB Shrug:
95kg x12, x12, x12, x15

BB Curl
40kg 4x12

Music- rage against the machine - renegades

Comments-
Good workout. I felt full of energy after the extra day's rest over the weekend.

I found the incline bench a lot tougher than flat - but I suppose thats the way its supposed to be. After the few warm-up sets I was confident in my form. The rest of the session was fine. I thinking of doing one more week of WS4SB (8 weeks in total) and then maybe moving onto something different.

Al_Fernz

Day 34: 7/5/2008

Kickboxing - 2 hours.

Good training session. Hall was like a sauna - and my tee was stuck to me by the end! Sparred the best I've done in a while - until I got poked in the eye.

Patto

Hey Al_Fernz,

You've been doing some really good work.

Do you compete as kickboxing? Do you find much carry over from the weights to the kickboxing or visa versa?

Patto.

Al_Fernz

Patto wrote: »

Hey Al_Fernz,

You've been doing some really good work.

Do you compete as kickboxing? Do you find much carry over from the weights to the kickboxing or visa versa?

Patto.

Hey Patto,

Thanks for the encouragement.

I used to do every tournament I could when I started kickboxing. However, in the last year I've only really done one - due to injuries and loss of form. However, I've had a decent run with training recently and I'm starting to get sharp and hit form again. Hopefully, I'll start competing again soon - my trophy cabinet is starting to luck a bit bare:pac:

I'm not really sure that there's much of a carryover between the weights and kickboxing. I fight semi-contact so its more about timing and speed rather than power. This is a random video of the type of sparring I do:
http://www.youtube.com/watch?v=cwFAUUOuQS4

I only really took up weights because I had a hamstring injury last year and the physio recommended that I lift some iron as part of rehab. After my first session I knew that I was hooked.

I used to go kickboxing 3-4 days a week as oppose to 1-2. When I was doing this I was a much better fighter. So, in a way lifting has hindered my kickboxing. However, I could never give up lifting now because I love it too much. Right now I'm trying to balance the two. The variation between the two helps to motivate me because I find that my motivation levels drop when my training becomes too repetitive.

Keep up the good work yourself mate!:)

Al_Fernz

Day 35 9/5/2008

Max Rep Upper:

DB Bench: 28kg DBs x12, x13, x14, x13
Lat Pull Down/ Seated DB power clean SS: L13/20lb DBs 2x(x12/x12), L14/20lb 1x(x10/x12), 1x(x10,x15)
DB MP: 45lbs x8, x8, x 8, x8
BB Shrug/BB Curl SS: 100kg/40kg 3x 12/10

Very good workout.

Al_Fernz

Day 36: 10/5/08

ME Lower:

Squat:
Bar x12
60kg x5
80kg x5
92kg x3
100kg x3
110kg x3
120kg x2
93kg (x8,x10,x10)

Reverse Lunge
60kg 4x16

Hyperextensions
15kg 4x15

Hanging Leg Raises
4x15

Ab circuits x3

Missed the 120kgx3 again. I think I'm going to do Deadlifts next week on the ME lower day.

Arsenal1986

now that youve been at this max effort craic a while maybe consider going for ones instead of threes? I know defranceo says threes as there might be a hypertrophy effect but to be honest i dont think anyone builds much muscle directly from max effort sets.....also if ur doin deadlifts as ur max movement still do squats except maybe go higher reps few sets of 5s.....just my 2 cents!

Arsenal1986

another thought on way ur leg day is at mo....not enuf posterior chain stuff there defo have soime kind of pull - romanian deadlifts, sumo deadlifts in there and maybe some glute ham raises or reverse hypers?

Al_Fernz

Cheers Arsenal,

I was going to change things up on the leg days. Next week I'm going to do:

Conventional DLs - work up to 1 - rep max
ATG Squats - maybe something like 100kg 3x5
Rev Lunge - 4x16
Hypers and hanging leg raises.

I'm actually debating whether or not to leave Lunges in or out. Doing them usually leaves me riddled with DOMS for a good 2 days after.

As for the GHR and reverse hypers - I wish I had those facilites available for me to do those bad boys!

Might do the above for two weeks and then I was planning on totally changing things up. I'm thinking about doing a 3 day split with 5x5's on Bench, Dealift and Squat and then doing other exercises that fit into a Chest/Shoulders/Triceps, Back/Biceps, Legs/Abs split.

Arsenal1986

yea that looks good id leave reverse lunges out for a while to change things up if nothing else step ups, bulgarian split squats maybe? 4 x 16 prob bit too much volume on top of the squats which mayb reason for all the doms.....maybe 2 x 12 would be better? as for doin a three day split i reckon ur better off wit defrancos considering ur doin it to compliment ur kickboxing?

Al_Fernz

Yes, I am. But I've done 7 weeks of it already and I feel like I need to freshen things up a bit. I think I might do ME incline bench and ME deadlift for about 3 more weeks and then look at starting something new. Also I'm going to consider mixing up the MAX REP day too.

Al_Fernz

Day 37: 12/5/2008

Kickboxing - 2 hours

Very technical session. I picked up a bit of a strain in my left Lat area. Hopefully Ibuprofren gel and deep heat should help me get through training tonight. It's actually feeling a little better today already.

Al_Fernz

Day 38: 13/5/2008
ME Upper:

Incline Bench Press:
Bar x12,
50kg x5,
60kg x5,
65kg x3,
70kg x3,
75kg x3,
80kg x3

wide grip pull up
BW x14, x17

Bent over row/bent over rear delt flye
50kg/20lb 2x12
60kg/20lb 2x12

BB Shrug:
100kg x12, x12, x12, x12

BB Curl
40kg 4x12

I'm going to try and crank out 82.5 next week on the incline.

It felt good switching things up an doing the row rear delt flye superset. I'll up the weight on this next week too me thinks.

Al_Fernz

Day 39: 14/5/2008

Kickboxing - 2 hours

Decent session. Lots of sprinting and stretching. Nailed this guy in the head with a kick in the head sparring. It felt very, very good. Does this make me evil?:pac: