Alberto's I Got WNBF PRO Stuff to do. No Crying!

[JENerator]

Probably a higher volume, lower intensity WSB and over the weeks taper volume down and intensity up. DB I plan on coming out the gates like this....

Week 1

140 x 3,3,3

Week 2

150 x 3,3,3

Week 3

155 x 3,3(PR)

Week 4

160 x 2 BIG PR

So max effort days will look like that

I like how you've sketched out your plan & progresson weeks in advance. They say a good portion of our brain doesn't differentiate between writing down a future goal and writing down history accomplished. Where the mind goes, the body follows. 160 is going to be awesome! Definitely get a vid

[DREhova 87]

Any yurtin going on in here? What squat shoes you looking to buy?

[djo90]

Would you guys say that a program like westside for skinny bastards or any other strength/PL routine is good for building mass and strength at the same time?

Sorry for the random question in your log, Alberto, lol. Just seemed like a good place to ask, lots of jacked mother****ers ITT.

[healthybodies]

Would you guys say that a program like westside for skinny bastards or any other strength/PL routine is good for building mass and strength at the same time?

Sorry for the random question in your log, Alberto, lol. Just seemed like a good place to ask, lots of jacked mother****ers ITT.

[hijack]

Yep!!! Mass and strength go together. Look at Father Flex in his younger teens. He was a a skinny little $hit too. Guess what got him where he is now.

Really consider joining us next month. We will get into this very thing in depth.

http://www.3dmusclejourney.com/team3dmj-webinar.php

[/hijack]

[bizzlewood]

[hijack]

Yep!!! Mass and strength go together. Look at Father Flex in his younger teens. He was a a skinny little $hit too. Guess what got him where he is now.

Really consider joining us next month. We will get into this very thing in depth.

http://www.3dmusclejourney.com/team3dmj-webinar.php

[/hijack]

when i first joined this site a couple of years ago Father Flex was quite big

[FATHER FLEX]

I like how you've sketched out your plan & progresson weeks in advance. They say a good portion of our brain doesn't differentiate between writing down a future goal and writing down history accomplished. Where the mind goes, the body follows. 160 is going to be awesome! Definitely get a vid

Very true! Big jump from week 1 to week 2, but if my assumptions are correct 140's should FLY! I know out 160's at a sub 180 BW I would go ape poo!

Any yurtin going on in here? What squat shoes you looking to buy?

Looking at these right now.

http://buyweightliftingshoes.com/rev...-olympic-shoe/

Oh and back to WSB today!

Would you guys say that a program like westside for skinny bastards or any other strength/PL routine is good for building mass and strength at the same time?

Sorry for the random question in your log, Alberto, lol. Just seemed like a good place to ask, lots of jacked mother****ers ITT.

Great program IMO.

Now when I think of hard gainer or any other term of that sort two things come to mind. This **** is hard for everyone, what you talking about? Beginner or novice weight trainee is the other one.

http://www.amazon.com/Practical-Prog.../dp/0976805413

This book has many routines for someone looking for the most efficient cut corners approach. Really teaches you how to milk the early phases in your training. We got my girlfriend Melissa to squat 155 x 5 in no time using many of the basic routines outlined in here.

[hijack]

Yep!!! Mass and strength go together. Look at Father Flex in his younger teens. He was a a skinny little $hit too. Guess what got him where he is now.

Really consider joining us next month. We will get into this very thing in depth.

http://www.3dmusclejourney.com/team3dmj-webinar.php

[/hijack]

What you talking about Brad I was jacked at 19!

when i first joined this site a couple of years ago Father Flex was quite big

If by BIG you mean FAT then yes. BIG

[FATHER FLEX]

Hope to see many of you there

[bizzlewood]

Very true! Big jump from week 1 to week 2, but if my assumptions are correct 140's should FLY! I know out 160's at a sub 180 BW I would go ape poo!



Looking at these right now.

http://buyweightliftingshoes.com/rev...-olympic-shoe/

Oh and back to WSB today!



Great program IMO.

Now when I think of hard gainer or any other term of that sort two things come to mind. This **** is hard for everyone, what you talking about? Beginner or novice weight trainee is the other one.

http://www.amazon.com/Practical-Prog.../dp/0976805413

This book has many routines for someone looking for the most efficient cut corners approach. Really teaches you how to milk the early phases in your training. We got my girlfriend Melissa to squat 155 x 5 in no time using many of the basic routines outlined in here.





What you talking about Brad I was jacked at 19!



If by BIG you mean FAT then yes. BIG

lol maybe that was it but i remember thinking that dude is jacked

[FATHER FLEX]

So as of right now...Tentative

Wed is DE BENCH

Bench Press 6 x 3 @ 55% 1rm
Floor Bench Press(or DB) 3 x 6-10/1 Board Bench 3 x 6-10
Dumbbell Incline Press 3 x 6-12/Dumbbell Floor Press 6 x 12
Pulldowns 5 sets

Friday ME squat/deadlift

Front Squats@ 90%
Barbell Glute Bridge 3 x 10/GHR's
Weighted Lower Back Extension
Weighted Cable Crunches/Leg Raises
Misc Calves

Sunday: ME bench

DB Press @ 90%
Cable Pushdowns 3 x 10-12
Shoulder Raises 5 x 8-12
Horizontal Row
BB or DB Curls 6-8 x 8-12

Monday DE squat/deadlift

Back Squat @ 55% 1rm
Single Leg DB RDL 3 x 8
DB Split Squats 3 x 8
Weighted Cable Crunches/Leg Raises
Misc Calves

[FATHER FLEX]

lol maybe that was it but i remember thinking that dude is jacked

That guy is often confused with this one :P

http://www.bodybuilding.com/fun/transm89.htm

[DREhova 87]

I want to look like the 198 Berto.

Looks like those shoes are just straight up squat shoes!

Question: LOL...

What does the / mean in your workout...is that your choice of movement or superset? etc... just curious, before I copy and paste

[PaC-mAn8]

How often will you switch main lifts?

Any sort of progression mapped out for ME lifts? Or just balls out single?

Are you going to increase % on DE Day? I've heard raw lifters do better around the 65% mark.

[FATHER FLEX]

I want to look like the 198 Berto.

Looks like those shoes are just straight up squat shoes!

Question: LOL...

What does the / mean in your workout...is that your choice of movement or superset? etc... just curious, before I copy and paste

Choices

So much still in the air. Mostly with my lower body days. Things that are not barbell movements such as squats, deadlifts, glute bridges...well they really mess with my SI Joint. So still need to think about a few things there.

[yzrider400f]

What you talking about Brad I was jacked at 19!

[DREhova 87]

On the board presses. If someone doesnt have a board....Would the metal stopping bars on the squat rack be a good subsitute if set 6 inches or so away?

[BEhave]

lmao

[FATHER FLEX]

Ha ha ha!

On the board presses. If someone doesnt have a board....Would the metal stopping bars on the squat rack be a good subsitute if set 6 inches or so away?

Nope! Because you want to press "through you" and a rack doesn't do that. I don't have boards either, so I use 10lb plates I have someone hold them. Just make sure they know they must NEVER touch the bar

lmao

I might have edged him out? No? He has me in conditioning though, but I am natural

[yzrider400f]

I might have edged him out? No? He has me in conditioning though, but I am natural

hahaha... he made the mistake and may look great, but at the cost of what?

[bizzlewood]

seriously bro where did you steal my pic from

its really old thought i'd deleted it

[FATHER FLEX]

hahaha... he made the mistake and may look great, but at the cost of what?

ha ha ha!

seriously bro where did you steal my pic from

its really old thought i'd deleted it

You may look great, but at the cost of what?

[bizzlewood]

ha ha ha!



You may look great, but at the cost of what?

what can i say i'd eaten alot of fried chicken that day

[djo90]

That guy is often confused with this one :P

http://www.bodybuilding.com/fun/transm89.htm

Holy freaking volume batman, good lord almighty.

Also thanks for the input, I was going to try WS4SB anyway but getting recommendations for it and that style of training is great.

[BaFtub]

Alberto your head!

[FATHER FLEX]

Day one on WSB

Speed Bench

185+50lbs Chain x 3 x 6

2 Board Press

315 x 5 x 3

Neutral Grip Pulldowns

240 x 6 x 2
220 x 6 x 2

Moto Rows

110 x 6 x 2
100 x 6 x 2

DB Shoulder Press

80 x 6 x 2 (Rusty on these slowly get back to 100's in the next few weeks)

Misc

Will take a bit too fully recover from the loading phase sheiko provided, but 3-4 weeks from now some PRs I hope

[FATHER FLEX]

what can i say i'd eaten alot of fried chicken that day

Ha ha ha! Just like me you must have recycled the oil LOL

Holy freaking volume batman, good lord almighty.

Also thanks for the input, I was going to try WS4SB anyway but getting recommendations for it and that style of training is great.

Yeah one of my old journals....LOL

http://forum.bodybuilding.com/showthread.php?t=899058

VOLUME!

Alberto your head!

Yeah but at what cost? GH abuse....bads for you

[bwelch1985]

how long has it been since you've featured an overhead press in your split? do you think it's a "must have" exercise a la deads/squats?

[FATHER FLEX]

how long has it been since you've featured an overhead press in your split? do you think it's a "must have" exercise a la deads/squats?

Months! I think its a very important movement, but the main reason I have no used them is because I don't see any difference(cosmetic) when I put them in. Back in 2008 my old training partner Levi was all about overhead pressing, so of course I did them. I never noticed any difference, totally different from deadlifts, and squats. Upon being healthy enough to use heavier weights on these movements earlier this year, I saw nearly overnight changes in my lower body, and back.

Putting these back in for shoulder health, and perhaps some carry over to other movements.

[FATHER FLEX]

But yeah EVERYONE should have some form of overhead press in there :P

[djo90]

I've noticed you seem to do more back work than the WSB templates that I've looked over have, idk if I'm just missing something or not.

Is this just because, being a bodybuilder, you want to build a bigger back than a powerlifter would want to (because a PL'er is only concerned with having his back work compliment his main lifts, whereas a bodybuilder needs an impressive back)?

Just curious, trying to soak up all the info that I can xD

[CklueD]

Day one on WSB

Speed Bench

185+50lbs Chain x 3 x 6

Do you have your own chain or does your gym have chains? I wish my gym has chains. They're pretty expensive last time I check

I was thinking of getting some bands. Do you know where to get good ones?