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  #271  
Old 03-20-2010, 07:08 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
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Originally Posted by WorkoutMchne View Post
Dude, I'm very impressed. Anytime you switch something (even if its for the better) it is always tough to get a feel for it as your motor patterns are still used to the old way, and you still hit a PR, nice work and it will only continue to get better. Liquid chalk sucks, can you just sneak some chalk into your gym? Bring a towel and always put the chalk on over the towel and then fold up the towel so nobody sees it. Anyway, nice work and I look forward to your comments, both positive and negative.
I've got a video of my form today, just waiting on my dad to get off his comp so i can use his video edit software. im writing the review as we speak.
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  #272  
Old 03-20-2010, 07:28 PM
Gregsimo Gregsimo is offline
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6 week review

I've done the WM non linear split for the past 6 weeks now and my progress on the main lifts is as follows:
Squats: 230.5x5 and 253x1 ---> 236.5x5 and 264x1 (+11lbs)
Bench: 170.5x5 ---> 176x4 and 192.5x1 (negligable increases but tested 1RM at 105% so strength has increased)
OH press:110x5 ---> 115.5x5 (+ 5.5lbs)
DL's: 253x5 ---> 275x5 and 292.5x1 (+22lbs)

The main thing i achieved from the workouts was to push myself for 1RM weights and each time i always went past my theoretical max and overall improved my strength on each lift, especially deads and squats.
The hypertrophy workouts were also benefical as i've seen size increases in my quads and my arms are beginning to look fuller.
The speed workouts have improved my explosiveness and has helped me apply consistency in my lifts by improving my rep speed and technique while exerting maximum effort.

In all i couldnt be happier with the results my strength is improving and i expect to hit new PR's for 1RM on all the main lifts next week. I havent done training in this range until a few weeks ago so im expecting to beat my previous attempts with ease, particularly deadlifts and bench press.

Plan for the next 6 weeks.
I'm going to continue bulking for 6 more weeks and after that im going on a 2-3 month cut as i've now got a pot belly and look riduculous with a fat stomach but lean everywhere else (family genetics!) In this next 6 week phase im going to step things up further. i'm adding in more volume on hypertrophy days and turning them more into HST days but still revolving things around the core lifts, im also taking a leaf out of the ibodybuilder routines and working upto 70% of 1RM for speed work to further increase hypertrophy and CNS development. Strength days will remain the same because they are superb at the minute.

Only other thing to add is that i am now a fan of occlusion training (im sure jeremy, jake and gabe will be happy) as my calves are stubborn as hell but they have begun growing and ive got visible differences after only 4 weeks. I've tried everything in the past on them but finally found something which my calves like.
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  #273  
Old 03-22-2010, 12:59 PM
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I've just looked back over my journal for some motivation and see how far ive come. I set these goals back in October 2009.
I am squatting over 240 easily
I am Deadlifting over 280
My calves are over 14" but a month later than planned.
Only thing i havent achieved is 180 lbs in BW. I'm currently 173-175 ish.
After todays workout im going to set myself some more goals to hit.
IMO, hitting your lifting goals while not hitting your bodyweight bulking goal can be looked at in a positive light. That means you are stronger than you expected to be at 173-175 lbs. Great work.
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  #274  
Old 03-22-2010, 07:01 PM
Gregsimo Gregsimo is offline
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Day 42. non linear split
Hypertrophy bench. 03/22/2010

Bench press
154x9 (PR)
143x9
143x7
132x8

Incline bench w/ incline flyes
110x8/25x8
99x8/20x8
88x8/20x7

Dips
BW+11 x 9
BW+11 x 5
BW x 7

Tricep pressdowns
111x12
111x9
100x10

Went for higher volume today. started off amazing on bench press, beat my old PR easily. by the end of incline bench i was pretty tired and my chest was on fire. As a result dips felt weak and poor, but atleast i had decent lockout on each rep.
I got a second wind and did tricep pressdowns then struggled to move my arms for about an hour as my tri's felt like they would explode. Today was job done. Tomorrow the real stuff begins 4 sets of high rep squats - i think anti nausea pills are in order.
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  #275  
Old 03-22-2010, 08:47 PM
WorkoutMchne WorkoutMchne is offline
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Originally Posted by Gregsimo View Post
6 week review

I've done the WM non linear split for the past 6 weeks now and my progress on the main lifts is as follows:
Squats: 230.5x5 and 253x1 ---> 236.5x5 and 264x1 (+11lbs)
Bench: 170.5x5 ---> 176x4 and 192.5x1 (negligable increases but tested 1RM at 105% so strength has increased)
OH press:110x5 ---> 115.5x5 (+ 5.5lbs)
DL's: 253x5 ---> 275x5 and 292.5x1 (+22lbs)

The main thing i achieved from the workouts was to push myself for 1RM weights and each time i always went past my theoretical max and overall improved my strength on each lift, especially deads and squats.
The hypertrophy workouts were also benefical as i've seen size increases in my quads and my arms are beginning to look fuller.
The speed workouts have improved my explosiveness and has helped me apply consistency in my lifts by improving my rep speed and technique while exerting maximum effort.

In all i couldnt be happier with the results my strength is improving and i expect to hit new PR's for 1RM on all the main lifts next week. I havent done training in this range until a few weeks ago so im expecting to beat my previous attempts with ease, particularly deadlifts and bench press.
Thanks for the review man, great effort, and I'm glad it worked so well for you. I appreciate the comments from both you and Commander. I have learned that the program is good in many respects, but can also be improved in many respects. It's always extremely helpful to have someone else give your own program a run, so my many thanks to you.
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  #276  
Old 03-23-2010, 01:13 AM
Gregsimo Gregsimo is offline
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Originally Posted by WorkoutMchne View Post
Thanks for the review man, great effort, and I'm glad it worked so well for you. I appreciate the comments from both you and Commander. I have learned that the program is good in many respects, but can also be improved in many respects. It's always extremely helpful to have someone else give your own program a run, so my many thanks to you.
You are welcome, its a great routine and it is so easy to change things round on it to the point that i never hit boredom and the exercises can be varied so my body is responding well. all im going to be doing is hypertrophy specific and strength specific phases changing every 3 cycles. We shall see how well the increase in % of 1RM for speed work goes this coming cycle, im excited as on the heavy days im going for a 200 bench and 300 deadlift, if i hit them it will be my best week ever.
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  #277  
Old 03-24-2010, 01:10 AM
Gregsimo Gregsimo is offline
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Day 43. non linear split
Hypertrophy squat. 03/23/2010

Squats
187x10 (PR)
187x9
187x8
187x8

Front squats
77x12x3

SLDL
132x9
132x8x2

Occluded standing calf raises
60x24
45x16
45x11
45x8

Nice workout today, squats were immense! i've got a great groove going and i could have had more reps if it wasnt for feeling light headed and having to end the sets. I might begin placing the bar progressively lower down my back as currently i place the bar on my traps rather than just on the rear delt muscle and i think that is causing me to feel faint combined with the effort of squatting. My aim for the next 6 weeks is to squat 203.5 for 10 reps and a 1RM of 264.
I tried front squats for the first time ever today, feels wierd and i cant hold the bar in place very well due to arm flexibility issues, but i'll work on that. Calves just hurt and is pure evil, i love occlusion training!
Its DOMS day tomorrow and im off work so im going to relax, nap and play computer games all day
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Last edited by Gregsimo; 03-24-2010 at 01:14 AM.
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  #278  
Old 03-26-2010, 01:44 AM
Gregsimo Gregsimo is offline
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Day 45. non linear split
Hypertrophy military. 03/25/2010

Standing OH press
88x11
88x8
82.5x8

DB OH press
35'sx8
30'sx11
30'sx9

Upright Rows
70x13
70x10x2

CGBP
132x13 (PR)
143x8
143x7

Not my best workout today. no progress on shoulders at all. I'm going back to doing seated press next week and im also going to do some negatives at the end of each set to give my shoulders more stimulus without increasing the volume of concentric work. CGBP felt weaker than normal on the lockout, probably due to doing 2 pressing movements beforehand yet i powered through and 132x13 is a PR.
Its the big day tomorrow. I'm attempting over 300lbs on DL's and its going to fly up like a feather.
I will probably go for 308 if my warmups and 2 prior working sets feel good. if not then 302.5lbs.
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Last edited by Gregsimo; 03-26-2010 at 01:53 AM.
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  #279  
Old 03-26-2010, 10:56 PM
Gregsimo Gregsimo is offline
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Day 46. non linear split
Deadlift. 03/26/2010

Deadlift
264x5
286x3
308x1 (PR)

http://www.youtube.com/watch?v=yhcoLYn2vTs

DB Rows
55'sx10x2
55'sx9

Good Mornings
60x10x3

BB curls
70x11 drop to 50x5
70x9 drop to 50x4
60x9 drop to 40x5

Well this workout speaks for itself really, not only did i hit a 300 deadlift, i did it with relative ease. Only concerns still is my lack of initial leg drive but it is improving and things felt very comfortable and under control today. I'm hoping over the coming months to perfect my form. Next time round im dropping the weight down to about 8-10 reps and then i'll peak again over 4 weeks working towards attempting a new max. Which im hoping by then will be about 319-325. Curls and rows etc were superficial today. This workout was about one thing only for me a 300 Deadlift and its history!
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  #280  
Old 03-27-2010, 03:38 PM
Gregsimo Gregsimo is offline
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Day 47. non linear split
Speed bench. 03/27/2010

Speed Bench
99x3
99x3
110x3
121x3
132x3
132x3
143x3 (~70% 1RM)

Rear delt flyes
30'sx8
20'sx12
20'sx11

Reverse wrist curls w/ behind back wrist curls
30x14/80x14
25x17/70x14
25x15/60x15
Deep fascia stretching

Speed bench felt good today. i peaked on the 6th set at 132x3 it felt very light and flew up like it was 88lb. after that i flagged and the final set at ~70% of 1RM was slower than expected, so for next time i know where my limit is to maximise CNS potentiation. Rear delts were poor as my traps are sore and i couldnt get a decent contraction at the top. The forearm superset hurt like hell. I feel like a need week off rather than just one day. I'l complete Speed squats on monday then assess my fatigue. if im still not feeling 100% then i'll take a few more days off and do some occluded cardio to maintain strength and size, then begin a new cycle again.
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