Big Bear: Cant hold me down forever

[Gregsimo]

good to see someone else doing the WM protocol. the first week is horrific as the DOMS is brutal but after that you'll like it.

[bigbear6708]

thanks greg...continue to follow along, more damage to be done!!!

WM Cycle, Workout #8

Bench HVY
BB Bench: 205x6
215x4
230x7 (PR)
CG Bench: 185x5, 3 sets
Inc Bench: 185x5, 2 sets
Dips: BW+70x5, 2 sets

***BENCH*** Are you kidding me!?!??! I know I got stronger, and I havent done traditional bench in a while...but holy cow...my last personal record was 225x7-8, after S.S. I was struggling w/ just 5 reps. today after the lift off, i told my spotter i was going for 2, and it felt light...cranked out 7..i think 8, but he said 7, so ill go w/ the short side...EASY! This brings my new max to 283, I am going to recalculate my percentages, im not worried about the hyper and de days...and i only have two more heavy days...i cant shortchange myself anymore...time to bump it up!

[bigbear6708]

WM Cycle, workout #9

Squat Heavy

BB Squat: 325x6
345x4
365x1 (missed 1 rep, will get it next time)

Front Squat: 185x5, 2 sets (will bump it up next time, first time I did f. squats in 2 years, just getting the motion right)

Chins: BW+45x5, 2 sets (full hang, 1 sec pause at bottom)

DE Deads: 240x2, 2 sets
265x2, 2 sets

**2 old guys kept watching me squat, and after each set had to make a comment how "i did that when i was young...then herniated a disc"...well old man, maybe your form shoulda been right then now huh!?!? it annoyed me to say the least.

[WorkoutMchne]

Looking great so far man.

[bigbear6708]

interval cardio today
1/4 mile intervals @ 1:20 each x 4
42 pushups in 1 min
30 situps

only done because I am getting ready for an Army PT test end of this week.

[bigbear6708]

Originally Posted by WorkoutMchne

Looking great so far man.

Thanks Mike!

WM Cycle, Workout #10, end of first 2 week cycle

Military HVY

Military Press: 135x6
145x4
155x2

Decline Bench: 205x5, 3 sets

Dips: BW+70x5, 2 sets

-A side note, i have noticed today that i have been doing TONS of upperbody assistance work..Mike, next time you check in, was this for any reason in particular? the only day legs get worked is leg day, i have done dips on shoulder, chest days so far...are we unbalanced...or am i missing something?!?!? (either way, im making huge progress!)

[bigbear6708]

From yesterday

WM Cycle , workout # 11
Deadlift
410x3
420x3
435x3
445x1
460x1

Goodmornings
185x10
205x8
215x6

Pullups: Bw+5x10,7

Rows: 130x10, 2 sets

today (tues) is an off day.
weds is a 3-ish mile run to keep my body primed for my PT test on friday
Thurs is off again
Friday PT test
Saturday - will start program again

[bigbear6708]

yesterday: 4 mile run, easy pace

-cant wait for the pt test to be over. im in shape dammit! and these things just put a damper on my workouts!

[bigbear6708]

army pt test today...did very well

71 pushups in 2 min.
77 situps in 2 min
2mile run time: 11:57

-this is the best I have felt going in/after. the only thing changed was I did pre/peri nutrition
-I pushed for 2 straight minutes, would have done better, but my timing was set from my last pt test...so once i figure out of im good to go next time again, ill get more!
-as for the run..who knows...lol, i guess my 1/4 mile sprints payed off!

-also, according to army, at 72" and 205 lbs i am overweight....even tho according to the tape (which was done very sloppy and my caliper says 11-12 %)..i am 14% bf...im out of control!!! haha

Bench Hyper tomorrow!

[bigbear6708]

Yesterday....

WM Cycle, Workout #12
Bench Hyper

BB Bench:
210x8
195x8, 2 sets

Inc. Bench:
145x10, 3 sets

Dips:
BWx15, 2 sets

-upper body definately a little sore from my PT test, was able to hit all my numbers, shaved one set of dips out at the end though