Waldo's War of Attriton

[waldo]

I spent the first couple of months doing really really wide grip stuff, in fact four diffrent types of wide grip rowing, as I had/have a problem with a rhomboid, a result of picking up the baby, too much lat work, and a few other things. So I decided to get back to close grip stuff. The idea of doing shrugs first came from my boss, an ex Mr Australasia and frequenter of muscle beach. He reckons it's a great way to thicken the upper back.

As for grip: On the pull downs it's close grip with palms facing each other...semi-supinated grip I think, but could be wrong.

2 Guns: All good, If you compete good luck, if not, do it later!

[waldo]

Here's a pic of the boss....

[waldo]

Anzac Day...Shoulders

DB Press

20x20

25x15

30x10

35x3...ratchet set!

Behind Neck Press Standing

40x15

50x12

55x10/50x6/40xF

Lat Raises

8x20

10x15

12.5x12

15x10

Upright Row S/S Machine rear delt flies

40x12/6plx12

45x12/6plx12

50x12/6plx12

And then the gym closed. I was going to do power cleans today, but after an accident on the weekend involving my better half, a plank of H4 timber, and my left foot, i kinda thought I should leave heavy standing lifting for a week or so.

[waldo]

27/4/06 Legs...well quads any ways. I realised just how much I hate hammies.

Squats

60x20

80x20

100x10

120x10

140x6

Leg press...used machine cos' I couldn't be stuffed loading the weights!

Full Stackx15x3

Leg Extn s/s walking lunges

15plx15 s/s 20 lunges (3 sets)

Seated Calf raise

full stack x15 x 3

Weighted Crunches

Heaps

I hate working out in the morning....never have enough energy. Bloody work commitments!

[Flex]

I hate working out in the morning....never have enough energy. Bloody work commitments!

You need some good old Tangy Orange Cytomax for that one - none of that poxy preworkout fuel :pfft:

Or my magic stack - 2 caps Bodyquick (or 3 - 4 depending on required energy), 1 serve Powerdrive and 1 scoop Cytomax - sweet

[deegee]

Nice work on those squats. I know what you mean about lack of energy in the morning!!

[waldo]

Having been on the same routine for a while I'm currently refining the 5x5 routine to suit....ie getting my weights right. Gonna really hit that strength training next week. Will post the routine soon.

[waldo]

28/4...Chest/Triceps

Bench

60x20

80x12

90x10

100x4

100x4

Incl DB

30x10

35x8

35x8

35x8

Machine Flies

8plx15

10plx12

12plx10

14plx8

Overhead Extn BB

30x12x3

Tricep Giant Set (close grip/wide grip/reverse grip pull downs)

11plx7/7/7x3

New program Monday!

[Varven]

i dont understand the pull downs with different grips dude, care to explain a bit more, im curious.

[waldo]

I got that one from 'The Poliquin Principles'....Triceps has three heads, I guess the principle was working each head in a giant set type arrangement. It's a great way to get a big pump at the end of a workout.

[waldo]

New Program...Bill Starr's 5x5 method. Can't be shagged explaining it, so I'll post the link:

http://www.geocities.com/elitemadcow1/5 ... #HISTORY:_

Sunday 30/4/06

Squats

110x5

110x5

110x5

110x5

110x5

Bench

65x5

72.5x5

77.5x5

82.5x5

90x5

Row (hammer strength)

60x5

65x5

70x5

75x5

80x5

Weighted Hyperextensions

20kgx15x2

Weighted Crunches

20kgx15x4

[Pseudonym]

Ahhhh, excellent! I tried this at the start of the year. Didn't like it at all. :grin:

A lot of others swear by it though, so I'll watch your log with interest.

[Marcus]

I'm using a modified 5x5 training for my chest at the moment to get my strength up. I'm liking it. It's full on though.

[waldo]

2/5/06...I thought this was a lighter day on paper...

Squats

100x5x5

Deadlifts

120x5x5

Incline Bench

70x5x5

Chins

3x8

My legs feel caned. That is all.

[deegee]

I see you went a bit lighter on legs than the other day, hope you see some gains here I have tried a similar program myself before and it worked well for strength

[waldo]

Just following the program. It's quite nicely periodised to give lighter days after heavier days to help recovery. Have a look at the link I posted to the program, it has an excel calculator which will sort all weights off your one rep max. It's in pounds, so you'll have to convert to kilos.

[waldo]

Thursday 4/5/06...My son is 10 months old today!

Squats

90x5

97.5x5

105x5

115x5

125x5

Bench

82.5x5x5

Row (Hammer Strength)

80x5x5

BB Curls

40kgx8x3

Tricep Extension

Some weight x8x3

[waldo]

Saturday 6/5/06....Did it in Wellington today. not a bad setup at Les Mills in Taranaki St.

Squats

130x5x5

Bench

90x5x5

Hammer Rows

100x5x5

Weighted Hyperextensions

15x15x3

Weighted Crunches

15x15x3

[Ash]

Good to see you kept up the workouts even while traveling.

[waldo]

Chur! The one thing I should note is the squat racks were on the top floor. Torture I tells ya!

[waldo]

8/5/06

Squats

110x5x5

Deadlifts

135x5x5

Incline Bench

75x5x5

Chins

BWx8x3

I'm liking this program. It's fun, but hard.

[Ash]

I'm liking this program. It's fun, but hard.

Can't be any good - there's not enough volume :pfft:

[waldo]

Easy tiger, it's all about strength at the moment! I put my one rep max squat down at 150kg, as the guide said to take 20% off for first-timers. In week four it has me doing 5x5 on 155. That i'm not looking forward to!

[Ash]

Easy tiger, it's all about strength at the moment! I put my one rep max squat down at 150kg, as the guide said to take 20% off for first-timers. In week four it has me doing 5x5 on 155. That i'm not looking forward to!

I'm just giving you a bit of grief - from one low volume trainer to another. Hell, you do 5 sets of 5 reps for different bodyparts, my routine is just 5 or 6 sets per day :grin: When you go back to doing 20 sets per bodypart (or whatever), I still get to give you grief....it's a win-win.

155 x 5 x 5??? Ask Flex to film the last set for me. I assure you the clip will be used for educational purposes only and won't be posted on the net.....much :pfft:

[waldo]

OK, I'll get him to do that. It actually would be quite funny, especially when my pants go brown, I crumple down with the bar on me, then chunder heartlily in the corner. =P~