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Old 01-06-2014, 08:52 PM   #11
BendtheBar
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Quote:
Originally Posted by CODY_SNIDER View Post
Nice job wb! What's the book called?
Ditto and ditto.
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Old 01-06-2014, 09:57 PM   #12
WilldBill88
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Quote:
Originally Posted by 5kgLifter View Post
Nice work, WildBill!
Thanks 5kg!

Quote:
Originally Posted by CODY_SNIDER View Post
Nice job wb! What's the book called?
Thanks Cody!

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Originally Posted by BendtheBar View Post
Ditto and ditto.
Its called EFS Beginner Training Manual

Going to make a few altercations. Instead of box squatting I'll be free squatting, will substitute some of the Board Press work with other ME Upper Body lifts. Only will be using straight weight, program doesnt use bands or chains.
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Old 01-07-2014, 09:22 AM   #13
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might have been shy of the rep goal on the bench...but you still made progress....any progress is still progress WB!
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Old 01-08-2014, 10:18 AM   #14
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Just found your new log. New start to 2014 looks good so far. Can't wait to see what the Wendler program brings. Good luck WB!
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Old 01-08-2014, 07:50 PM   #15
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Thanks Marv, you have a good point.

Thanks for stoppin by DZ, it's basicly a WSB program for dummies like me Always been interested in the madness behind their system so, thought I'd give it a shot for the next few months and see what happends.

Kinda starving myself from the gym right now. Waiting till sunday to get after it.
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Old 01-08-2014, 08:35 PM   #16
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Get some!
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Old 01-09-2014, 03:51 PM   #17
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Thanks Elite!

Had the day off today and said screw it. Time to get 2014 rolling!!

Thursday, January 9th. 2014
Week 1 - Dynamic Bench Press

Speed Bench
45x5
65x5
80x3
8x3 x 95 (60%) (Close,Medium,Wide Grip) - Medium grip was easiest for me.

Low Pin Press
95x3
105x3
115x3
*Set the saefty pins just a couple inches above my chest - Pinky's on ring.

DB Bench Press
15's x 10
20's x 10
25's x 10

DB Bent-Over Rows
20's x 10
30's x 10
35's x 10

Tricep Push Downs (straight bar)
4x12

Leg Curls - 1x8 to get some blood flowing to my lower body
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Last edited by WilldBill88; 01-09-2014 at 04:38 PM.
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Old 01-10-2014, 11:24 AM   #18
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Great start to the new log and 2014. Keep on bringin' it brotha!
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Old 01-11-2014, 09:53 PM   #19
WilldBill88
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Thanks DZ!

Saturday, January 11. 2014
Week 1 - Max Effort Squat/Dead

Squat
45x5
70x5
95x5
120x5
145x5
170x5
195x5
220x5

GHR's
3x10 x BW (30 Reps)

DB Lunges
BW x 10
10's x 10
10's x 10
*First time doing these, pretty brutal...

Back Raises
15,15,10 x BW

Weighted Sit-Ups with Feet Anchored
BW x 10
5lb plate x 10
5lb plate x 10
* Normally I would cross my arms around my chest, this time I put my hands/weight behind my head and was alot tougher.

Pretty tough day, but also pretty good.
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Last edited by WilldBill88; 01-11-2014 at 09:57 PM.
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Old 01-13-2014, 08:36 PM   #20
WilldBill88
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Monday, January 13. 2014
Week 1 - Max Effort Upper Body

Incline Barbell Bench
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x4 PR
*Been a long time since I done these so I took small jumps. But I never done 115 before.

Pull-Ups
5 sets of 4 x Body Weight

3-Way Shoulder Raise
2x20 x 5lb DB's

*Goal was 3x20 but, 2 sets was good enough this time. You do 20 reps to the front, 20 reps to the side, 20 reps for the rear and that is considered One Set.

DB Tricep Ext. (Overhead)
20 x 10
30 x 10
40 x 10
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Last edited by WilldBill88; 01-13-2014 at 10:54 PM.
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