Wheel Spinners Anonymous: Dre's Transformation Log

[ErikTheElectric]

Strong pressng bud.

And core strength seems to be pretty good. Those planks sound killer.

[TheycallmeTIT]

You my friend are a culinary artist... I looked at 6pages of your food and my mouth would not stop watering... Unfortuetly I'm cutting on 1900cals a day and don't think it's possible for me to eat like that also that "sludge" is very intesting.. Looks amazeing and would certainly crave my sweet tooth iv been barreling for the past 2 months... But again don't think there's any chance I could fit something like that on my diet..:/

[Dre4]

Strong pressng bud.

And core strength seems to be pretty good. Those planks sound killer.

Thanks man. I'm actually kinda surprised I've been able to handle that much weight on my back so quickly.

You my friend are a culinary artist... I looked at 6pages of your food and my mouth would not stop watering... Unfortuetly I'm cutting on 1900cals a day and don't think it's possible for me to eat like that also that "sludge" is very intesting.. Looks amazeing and would certainly crave my sweet tooth iv been barreling for the past 2 months... But again don't think there's any chance I could fit something like that on my diet..:/

See the MEN thread bud, if I'm an artist then alot of the people in there are gods lol.

And 1900 cals? Seems a bit low for your stats, stay safe.

[TheycallmeTIT]

Thanks man. I'm actually kinda surprised I've been able to handle that much weight on my back so quickly.



See the MEN thread bud, if I'm an artist then alot of the people in there are gods lol.

And 1900 cals? Seems a bit low for your stats, stay safe.

Gonna check that thread out thanks also It is a little low but going any high scares me and seems like to much and makes me feel like I gaind all the fat back haha (I used to be 250 35%ish BF) I refuse to ever look like that again. Also ima stick around your thread your doing good things with your transformation bud

[Dre4]

2/24/2014: 5/3/1 C2W3D1



Squats
warm up:
bar x5
95 x5
work sets:
165 x5
185 x3
205 x14

DL
135 x10 (5 sets)

T-Bar
2 plates +5 x10 (5 sets)

Smith Calf Raises
235 x12 (5 sets)

Felt like a boss after those squats. Heavy breathing like a mofo.
Dying to see how I do with bench on Wednesday.

[MikeWines]

OP is addicted to the PR train ITT

[Dre4]

OP is addicted to the PR train ITT

Maybe repwise, in terms of actual weight lifted I'm not there yet.

[psychodiver9]

i dont see how you can do 205x14 and not 5xt at that weight?

[Dre4]

i dont see how you can do 205x14 and not 5xt at that weight?

One set of doing as many as I can feels alot easier than grinding 5 sets of 5. I also feel alot more refreshed with this program. During icf and sl I felt drained even during rest days and almost dreaded the next workout but kept with it because I didn't want to approach it like a pussy.

[psychodiver9]

One set of doing as many as I can feels alot easier than grinding 5 sets of 5. I also feel alot more refreshed with this program. During icf and sl I felt drained even during rest days and almost dreaded the next workout but kept with it because I didn't want to approach it like a pussy.

Glad its working for you. 14 reps on 1s is too easy imo

[Dre4]

Glad its working for you. 14 reps on 1s is too easy imo

Guess that means I got alot in me in terms of what I can reach.

[Dre4]

2/26/2014: 5/3/1 C2W3D2



Bench
warm up w/ bar x5
105 x5
115 x3
125 x7

OHP
50 x10 (5 sets)

Skull Crushers
60 x10 (5 sets)

Planks
3 1 minute sets +45lbs

A little pissed with bench today, bar accidentally hit rack pins on a couple reps and fuked with my stability.
Didn't have good traction with the floor during planks so I couldn't do them as long as I wanted.
Can't wait for deads on friday.

[ErikTheElectric]

Can't wait for deads on friday. [/center]

[Dre4]

2/28/2014: 5/3/1 C2W3D3



DL
warm up:
135 x5
work sets:
195 x5
225 x3
245 x10

Squat
115 x10 (5 sets)

T-Bar Row
2 plates +5 x10 (5 sets)

Seated Calf Raise
3 plates x12 (5 sets)

Planks
3 90 second sets +45lbs

Somewhat satisfied with deads today.
Can't help but look ahead to the next cycle.

[Jen0va]

Glad its working for you. 14 reps on 1s is too easy imo

This, not for nothing man but you should probably increase your entered maxes considerably.

[Dre4]

This, not for nothing man but you should probably increase your entered maxes considerably.

I re-entered my squat max to 215 for 5 reps (which is the highest I got to with ICF). That'll have me going for 225 on week 3 of next cycle which will be a PR.

I just did the same for DL by having 255 for 5 as my max and will have me doing 265 in week 3 next cycle.

The squat increase I'm doing for sure, but should I proceed with the DL increase? Is 245x10 good enough to merit that?

[themonkay]

245x10 on deadlifts likely means 265 for 1+ is a sure shot. Considering you switched to this program because the 5x5 work kept stalling you out, I would still play it conservative and go for 260 on your next cycle for week 3. So that would be approximately 275 as a plugged 1rm on deadlifts.

For squats, yah 225 on your next week 3 is reasonable since 205x14 is really good indicator that it was too light.

Keep thinking long term with this program though. If you work with these numbers (235 1rm squat, 275 1rm deadlift), by the end of the year we're talking a plugged max of 325 squat, 365 deadlift.

As a side, my non-wendler-approved opinion is that you should be doing a bit more assistance work if your goals are in anyway physique related.

[Dre4]

245x10 on deadlifts likely means 265 for 1+ is a sure shot. Considering you switched to this program because the 5x5 work kept stalling you out, I would still play it conservative and go for 260 on your next cycle for week 3. So that would be approximately 275 as a plugged 1rm on deadlifts.

For squats, yah 225 on your next week 3 is reasonable since 205x14 is really good indicator that it was too light.

Keep thinking long term with this program though. If you work with these numbers (235 1rm squat, 275 1rm deadlift), by the end of the year we're talking a plugged max of 325 squat, 365 deadlift.

As a side, my non-wendler-approved opinion is that you should be doing a bit more assistance work if your goals are in anyway physique related.

If I kept my DL max as is in the spreadsheet, I would've done 255 on week 3 next cycle not 260. I bumped up my calculated max to 255x5 which I know i've done before. I feel confident about this and want to be a little more aggressive.

Those projections sound good, and with how this program is set up it seems somewhat cut friendly and maybe could lead to strength gains while doing so. I'm saying this because I likely will need one around May. My bf is getting a little of the rocker and I need to figure out my new maintenance or increase my tdee, its not as high as it was when i was in school.

For press days what additional assistance work would you reccommend? Incline BB? For pull days I'll probably throw in curls and face pulls. These last few workouts I've been feeling like I should be doing more stuff and I have the time for it too.

[themonkay]

Sorry for the confusion on the deadlifts, I'm not sure where 255x5 puts your deadlift max because I don't know which spreadsheet you're using lol. I'm just trying to say that however you adjust you numbers, you should be deadlifting 260 for 1+ on your next cycle.

I actually ran wednlers (kinda, I mess with routines more than most people would say is ok) on a small cut last year for roughly 5 months and it took my deadlift 5rm from 365 to 420. So from personal anecdote I agree its a great routine when you're on a deficit. I haven't updated my log in a while...and its only a page long, but the majority of it is how I ran 531 if you're interested. I pretty much had a hybrid of an upper lower and full body going on.

If you want to keep the back assistance work on your squat and deadlift days only, then yes some kind of incline movement would be fine for the bench and ohp day. I think you shouldn't be afraid to add in some rowing movement on your bench day since its on Wednesday though.

[Dre4]

Sorry for the confusion on the deadlifts, I'm not sure where 255x5 puts your deadlift max because I don't know which spreadsheet you're using lol. I'm just trying to say that however you adjust you numbers, you should be deadlifting 260 for 1+ on your next cycle.

I actually ran wednlers (kinda, I mess with routines more than most people would say is ok) on a small cut last year for roughly 5 months and it took my deadlift 5rm from 365 to 420. So from personal anecdote I agree its a great routine when you're on a deficit. I haven't updated my log in a while...and its only a page long, but the majority of it is how I ran 531 if you're interested. I pretty much had a hybrid of an upper lower and full body going on.

If you want to keep the back assistance work on your squat and deadlift days only, then yes some kind of incline movement would be fine for the bench and ohp day. I think you shouldn't be afraid to add in some rowing movement on your bench day since its on Wednesday though.

Wendler reccommends bumping up DL and squats 10lb's per cycle which is what I'm following and hence the jump from 255->265.

Will gladly add T-Bar rows on bench day and even ohp day.

Will give your log a read too.

[Dre4]

3/1/2014: 5/3/1 C2W3D4

OHP
warm up w/ bar x5
70 x5
80 x3
90 x8

Bench
85 x10 (5 sets)

Incline Bench
65 x10 (5 sets)

T-Bar Rows
2 plates +10 x10 (5 sets)

Skull Crushers
60 x10 (5 sets)

Planks
3 90 second sets +45lbs

Solid workout today, felt real productive.
5x10 bench was finally somewhat challenging and could see myself bumping it up 5lbs next week. Incline was very tiring, not sure if i'll up the weight on that yet.
Dying to start the next cycle on monday.
Going to attend a Ted Talk tomorrow, so really looking forward to that.

[MikeWines]

Volume looks a bit better but I think if you're hitting OHP in that session, there's no need for incline bench as well given the flat right before it. Hit a vertical row or something for rear delts instead.

[ErikTheElectric]

Volume looks a bit better but I think if you're hitting OHP in that session, there's no need for incline bench as well given the flat right before it. Hit a vertical row or something for rear delts instead.

Definitely agree with this. I wouldn't do incline and OHP in the same session, just the way I think of it.

Other than that, everything looks solid.

What's th topic of the TED talk you're going too? SOunds fun man. Have a good weekend.

[themonkay]

Volume looks a bit better but I think if you're hitting OHP in that session, there's no need for incline bench as well given the flat right before it. Hit a vertical row or something for rear delts instead.

Agreed, I'm only reccomending incline if he insists on not having back work during his pressing day. Personally, I think most people would benefit from hitting their back with a little more frequency than pressing movements.

[MikeWines]

Agreed, I'm only reccomending incline if he insists on not having back work during his pressing day. Personally, I think most people would benefit from hitting their back with a little more frequency than pressing movements.

100% agree. 2:1 ratio for most 3:1 for desk jockeys and older folks.

[psychodiver9]

Definitely agree with this. I wouldn't do incline and OHP in the same session, just the way I think of it.

Other than that, everything looks solid.

What's th topic of the TED talk you're going too? SOunds fun man. Have a good weekend.

Says the guy who does 4 different calf exercises. Lulz

[ErikTheElectric]

Says the guy who does 4 different calf exercises. Lulz

I think your eyesight is starting to fail you.

I do 2-3 usually, even if I did 4. It's a completely different muscle group.

[psychodiver9]

I think your eyesight is starting to fail you.

I do 2-3 usually, even if I did 4. It's a completely different muscle group.

3 sets of calfs good Ohp And incline bad. Lol. One of those combos will actuall make you stronger

[ErikTheElectric]

3 sets of calfs good Ohp And incline bad. Lol. One of those combos will actuall make you stronger

It's time to stop posting.

[Dre4]

Definitely agree with this. I wouldn't do incline and OHP in the same session, just the way I think of it.

Other than that, everything looks solid.

What's th topic of the TED talk you're going too? SOunds fun man. Have a good weekend.

Thanks for input. The talk is in Hamilton and its basically about the economic welfare issues in the city and creative ways to address them.

Agreed, I'm only reccomending incline if he insists on not having back work during his pressing day. Personally, I think most people would benefit from hitting their back with a little more frequency than pressing movements.

100% agree. 2:1 ratio for most 3:1 for desk jockeys and older folks.

If that's the case then I'll toss incline. So I should add in another pull in addition to T-bar?

Says the guy who does 4 different calf exercises. Lulz

I think your eyesight is starting to fail you.

I do 2-3 usually, even if I did 4. It's a completely different muscle group.

3 sets of calfs good Ohp And incline bad. Lol. One of those combos will actuall make you stronger

It's time to stop posting.

Play nice...