T Nation

From Dud to Stud


#1

For the last 2 years i've "weight trained" basically disregarding diet and intelligent programming and thats bit me in the ass, i basically followed those stupid programs from muscle and fitness not getting any athletic carry over or appreciable strength gains, but thankfully i've found my way here.

Box Squat(paused) off 14" box-265
Bench press-185(i have ling ass arms and little triceps)
OHP-110
Trap Bar Deadlift-370
46 consecutive pushups
18 dead hang pullups
i'm 5"11 155 (pathetic i know) my body composition is fine even though i look cancer patient shredded

i've recently looked into Joe DeFanco's westside for skinny bastards 3 template and reading through threads i've found that many people had great gains with it so i'm going to give it a try and keep a log here to track my progress, i think this is going to be an excellent learning experience.


#2

My first training session was actually Monday 12:30-2:10
Max Effort Lower Body
Warm Up: Agile 8 Lacrosse Ball Rolling IT Band
Sub Maximal Box Jumps up to 35"
1)Trap bar Deadlift with Red Monster Mini Band 6x3
121x8
187x3
231x3
255x3
265x3
301x3
311x3

2)Bulgarian Split Squat
20'sx8/each leg
30'sx8/each leg
35'sx8/Each Leg

3)Reverse Hyper's
70x12
85x12
120x12

4)GHR 3x10 Black mini band (these were hard)

5)Hammer Strength Dorsiflexion 2x20 with 30 lbs


#3

Excerpt From my training journal, i tried a Repetition Upper Day

Simple 6 Warm Up
1) DB Incline Bench 4x12
45'sx12
55'sx12
65'sx8
70'sx0
Made to many stupid jumps in weight coming in on only one cup of black coffee

2)Fat Bar Double D handle Cable Row 4x12
105 x12
105x12
120x10
105x12
Superset with Cable Rope facepulls
70'x10
80x10
80x10
80x8

3)DB Lateral Raise 4x12
20'sx12
20's10
20'sx10
20'sx10

Scrapped the rest, just testing the waters
not used to all this rep work, but i like it.


#4

MAX Effort Upper Body
1)Incline Press
Worked up to 150x3
2) 2xMax reps DB Incline Bench\
Warm up 40'sx20
50'sx20
55'sx13

3)Wide Grip Fat Bar Cable Row 4x15
105x15
120x15
120x13
105x15

4a)DB Lateral Raise 3x15
20's x15
20'sx15
20'sx12

4b)DB Shrugs (2 second pause) 3x15
70's15
75'sx15
75'sx12

5)Fat Bar Curl
75x12

Failed day, the gym was hella crowded


#5

beginning journey pic.
need a damn haircut too...


#6

Defranco's WS4SB is a great template. I went from 153 to 180 in about 5 months using it.

Good luck with your progress!


#7

Thats some awesome results, nice to here from some one who's done this! Thanks man! i won't dissapoint


#8

Off Day today, just warmed up and did some sprints

29

Commonly Asked Questions
Q:

Can you please give me a sample ?Dynamic Warm-up? that can beused before your speed workouts? Can you also give me a samplewarm-up for the 225 lb. bench test?
A:
Below is a sample dynamic warm-up that we?ve used before speedworkouts. Keep in mind that this is only one of MANY warm-ups that canbe done. The most important thing to note is the format that we use with ourwarm-ups ? we start with general calisthenics and movement skills toincrease core temperature; then we move into mobility drills


#9

Just got out from visiting my niece at the hospital, while waiting i planned out my next week
Saturday-Max Effort Lower Body
1)Box Squats working up to a 3RM
2)Bulgarian Split Squat 3x10
3)Reverse Hyper's 3x12
4)GHR 3x10
Athletic Finisher 300 Yard shuttle sprints