[theNuge]

Originally Posted by ThinkGreen

I just started doing DB Floor Presses last week and I really like them. Really cool lift.

I agree. I almost want to do it once or twice as the supplemental lift to my ME lift and see how heavy I can go. I also want to try the Barbell Floor Press once or twice before I finish the WS4SB program.

[theNuge]

I was thinking about adding a lower body day to my WSFSB program. I would do high rep deadlifting and a la what Keith talked about in the most recent deadlifting thread. I was thinking something like the following:

Deadlift
---------
95x5x2
115x3x2
135x10x4

135 is about 55% of my 3RM

I might also try some lower weight box squatting with bands. What do you guys think?

[Donut62]

Good job on the box squatting and benching, it looks like you've got this shit rolling. if you're going to add a lower day, I would follow Joe D's general advice on it from WS4SB3. You could easily plug those exercises into what Joe D has set up for a DE Lower day; box squats with tension for your speed lift, and then light pulling for the posterior lift, and then just add a unilateral lift.

[theNuge]

Originally Posted by Donut62

Good job on the box squatting and benching, it looks like you've got this shit rolling. if you're going to add a lower day, I would follow Joe D's general advice on it from WS4SB3. You could easily plug those exercises into what Joe D has set up for a DE Lower day; box squats with tension for your speed lift, and then light pulling for the posterior lift, and then just add a unilateral lift.

Thanks for the advice and the complement.

I did some more reading and I found a good T-Nation article (TESTOSTERONE NATION) that said beginners should probably not train with bands. I've decided to take this advice for now . I'll probably train with bands in about 2-3 months. However, I'm still going to add a DE Lower Body day. Here's what I'm thinking:

Box Squat
------------
Warmup
65% of 1RM for 10-12 doubles with 45-60 seconds rest between sets

Deadlift
---------
Warmup
50% or 1RM for 4 sets of 10 reps

Unilateral Exercise
- Walking Lunges
- BSS's

[theNuge]

Sunday, May 25th, 2008

ME Upper Body

General Notes: Wow, I felt weak today. I ate like shit yesterday and I hardly ate anything before I went to the gym today. As a result, I failed before even getting my max attempt . So, instead of just backing off on SOHP and finishing my ME I decided to go into Push Press like everyone on this board has recommended. First of all, that exercise is an absolute blast. I put 135 over my head and I felt like a real stud . I think that's how I'm going to do that from now on.

SOHP into Push Press
-----------------------------------
45x5x2
65x5x2
80x5
95x5
105x3
115x2 --> I wanted to try for 125x3
* Now to Push Press *
115x3
125x3
135x3
145x2
130x3
130x3

Seated DB OHP on 75 Degree Bench
-----------------------------------------------------------
45's x 6
45's x 6
50's x 6
50's x 4

Barbell BOR's
----------------------
145x10
145x10
145x10
165x8

BO Rear Delt Flies
-----------------------------
15's x 12
15's x 12
15's x 8

DB Side Bends
------------------------
Notes: This was my first time trying these. I'm thinking I'll try the Saxon Side Bends next time.
50x12 (each side)
60x10 (each side)
70x8 (each side)
70x8 (each side)

[theNuge]

Tuesday, May 27th, 2008

*** Wife's Entry ***

ME Lower Body

General Notes: My wife said she didn't feel very strong today. She missed all of her goal weights. She said it might have had something to do with her coming up on her period. Either way she went to the gym by herself, she worked out, and I was proud of her .

Deadlift
------------
65x5x2
85x5
95x3
105x3
115x3
125x3
135x1
115x3
115x3

Dumbbell Step-Up
----------------------------
25's x 4 (each leg)
20's x 6 (each leg)
20's x 6 (each leg)

Cable Pull-Throughs
--------------------------------
60x8
60x8
60x8
60x8

DB Farmer's Walk
---------------------------
40's x ~50 yards
40's x ~50 yards
40's x ~50 yards
40's x ~50 yards

[theNuge]

Tuesday, May 27th, 2008

ME Lower Body

General Notes: Note to self: don't try for a really hard squat PR, do 3 sets of Bulgarian Split Squats and then try Romanian Deadlifts for the first time all in the same night. Geez, I thought my body was going to go on strike by the time I was done with the RDL's. However, I did them all and as a result I get to type up a pretty crazy workout even though I skipped the grip training.

Box Squat
-----------------
45x5
65x5
85x5
105x5
125x5
145x3
165x3
185x3
205x3
225x3
245x3 --> 20 lb PR! These went up with pretty good form.
225x3
225x3

Bulgarian Split Squats
-----------------------------------
Notes: Good God these were hard. I almost felt more worn after these than I did after my last three squat sets.
20's x 8 (each leg)
20's x 8 (each leg)
20's x 8 (each leg)

Romanian Deadlifts
------------------------------
Notes: I need to do these again just so I can work on the form. The last set was almost a SLDL.
95x10
115x8
135x6

[Merrill]

Good work on the box squats.

Bulgarian split squats are a bitch.

[theNuge]

Originally Posted by Merrill

Good work on the box squats.

Bulgarian split squats are a bitch.

Thanks a lot. I appreciate it.

Yeah, those BSS's nearly killed me.

[theNuge]

Wow, Sherdog is sucking lately.