No Weights, Big Wheels (Dec 2018)

This topic contains 6 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 1 month, 3 weeks ago.

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  • #8815
    Fraser_9to5
    Fraser_9to5
    Keymaster

    This will be an 8 week program to add size to my legs. It only adjusts a single session of mine, which is my Thursday leg session. Here’s the article. https://www.t-nation.com/workouts/no-weights-big-wheels

    Starting measurements:

    Calves 14″
    Thighs 22″
    Bum 36 3/4″

    I only decided to do this on the morning of the 6th so my Monday leg session will change slightly after week 1. It’s called “No Weights” because the four exercises are all body-weight, and they are: Walking Lunges, Sissy Squats, Swiss Ball Hamstring Curls and Glute Raises.

    Week 1

    3 Dec

    Back Squat – 3 x 6 x 100kg
    RDL – 3 x 6 x 90kg
    DB Lunge – 3 x 8 x 20kg
    Lateral Lunge – 3 x 10 x 10kg (plate)
    Single Leg Calf Raise – 3 x 10
    Hollow Rock – 3 x 30 secs

    4 Dec

    Bench Press – 6,6,5 x 85kg
    Pull ups – 6,5,5 x 15kg
    Push Press – 6,6,5 x 60kg
    BB Row – 3 x 6 x 70kg
    EZ Curl – 3 x 6 x 31kg
    EZ French Press – 3 x 6 x 31kg
    Hanging Leg Raise – 3 x 10

    Power Ball – 5 x 8 seconds per arm
    Finger Extensions – 1 x 30

    6 Dec

    Walking Lunges – 5 x 60 per leg (2 mins rest, total 300)
    Sissy Squats – 12,14,12,9 (total 47)
    Swiss Ball HS Curls – 7,6,6,6,6,6 (total 37)
    Glute Raise – 7,9,8,6 (total 30)

    I knew the walking lunges were going to be tough as I’ve previously done a GreySkull conditioning session that involved 140 lunges per leg and that left me wrecked. It took 15 minutes before I was ready to do sissy squats and my legs were failing while walking back from doing the lunges on a nearby football pitch. Sissy squats are easier than they look and certainly deliver on hitting the quads. The glute raise was a cool exercise I’ve never done before, my calf cramped in the final set.

    Lunges are pre-determined and go up by 25 per week, which is nice in my format as it means I can do 5 x 65, 5 x 70, 5 x 75 etc. The goal of the other exercises is to beat your total each week. That won’t be hard in week 2 as I’ll have adapted really quickly to the lunges and 325 should be easier than 300 was this week. That’s why I didn’t opt for the Beginner/Intermediate lunges (50 in week 1) because I know I can adapt.

    Here’s those Glute Raises:

    7 Dec

    Incline Bench Press – 3 x 6 x 70kg
    DB Row – 3 x 7 x 35kg
    Close Grip Bench Press – 3 x 6 x 70kg
    Inverted Rows – 3 x 12
    EZ Reverse Curls – 3 x 6 x 26kg

    9 Dec

    Rowing Machine – 1000m in 3:50.6

    I was ill today and so cut my session down to a single 1km row. My legs are SO sore from Thursday’s lunges, quads in particular. It’s taken me 5 days to be able to walk down the stairs properly and my quads are still painful to the touch. It’s possible I will be starting the next leg session still sore from the previous Thursday.

  • #8833
    Fraser_9to5
    Fraser_9to5
    Keymaster

    Week 2 (ill)

    10 Dec

    Back Squats – 3 x 4 x 100kg
    Hip Thrusts – 3 x 6 x 70kg
    Calf Raises – 3 x 10

    11 Dec

    Bench Press – 3 x 6 x 80kg
    Pull ups – 3 x 5 x 15kg
    Push Press – 3 x 5 x 60kg
    BB Rows – 3 x 6 x 70kg

    13 Dec

    Walking Lunges – 5 x 65 per leg (3 mins rest, total 325)
    Sissy Squats – 4 x 12 (total 48)
    Swiss Ball HS Curls – 8,7,8,7,7,7 (total 44)
    Glute Raise – 12,10,9,10 (total 41)

    Much better than last week, allowed an extra minute recovery for the lunges and recovered way quicker over the next few days.

    16 Dec

    Rowing Machine – 2 x 500m in 1:53.1, 1:53.9

    Been ill most of the week which meant skipping upper body on the 14th as I had a chesty cough. Feel like I’m 1-2 days away from being better, will be training as normal from next week.

  • #9068
    Fraser_9to5
    Fraser_9to5
    Keymaster

    Week 3

    17 Dec

    Power Clean – 3 x 3 x 65kg
    Back Squat – 6,6,6,4 x 105kg
    Hip Thrust – 4 x 8 x 70kg
    Lateral Lunge – 2 x 10 x 10kg
    SL Calf Raise – 3 x 10 x 5kg

    18 Dec

    Bench Press – 6,6,5 x 85kg
    Pull Ups – 6,6,5 x 15kg
    BB Rows – 3 x 6 x 70kg
    EZ Curl – 3 x 6 x 33.5kg
    EZ French Press – 3 x 8 x 31kg
    Rear Delt Raise – 2 x 12 x 2.5kg
    Leg Raises – 3 x 10

    20 Dec

    Walking Lunges – 5 x 70 per leg (3 mins rest, total 350)
    Sissy Squats – 13,13,13,11 (total 50)
    Swiss Ball HS Curls – 13,7,8,7,8,7 (total 50)
    Glute Raise – 12,11,11,11 (total 45)

    21 Dec

    Incline Bench – 3 x 6 x 72.5kg
    DB Row – 9,8,7 x 35kg
    Inverted Rows – 3 x 16
    Close Grip Bench – 3 x 8 x 70kg
    EZ Reverse Curls – 3 x 8 x 26kg

    23 Dec

    Rowing Machine – 3 x 500m avg 1:52.0

    Decent week, think I could make Friday a higher volume upper body day. Felt apprehension before lunges because I know how much they suck, considering breaking it down into smaller sets but okay for now. It took around 30 mins to complete the lunges which is crazy, ~4 mins per set and 3 mins rest.

    I had been hovering around 2600kcal/day and making steady progress but I got impatient and had some 2900kcal days, all the xmas treats at my office make that easy. Need to stay strict and not let my diet go to shit just because I’m “bulking”, keep it clean!

    Below is 105kg back squat, I’m really getting in the groove now and it reminds me how much I love lifting heavy(ish) weights

  • #9110
    Fraser_9to5
    Fraser_9to5
    Keymaster

    24 Dec

    Back Squat – 3 x 6 x 100kg
    Hip Thrust – 3 x 8 x 75kg
    Bench Press- 3 x 6 x 80kg
    EZ Curls – 5,6,6 x 26kg

    I had to squash upper and lower body into the same workout. I was also having stock photos taken and the majority of reps involved a 1-2 second pause which made things tough.

    26 Dec

    Walking Lunges – 60,61,62,63,64,65 (375 total)
    Sissy Squats – 12,10,12,12 (46 total)
    Swiss Ball HS Curl – 11,9,9,10,10,8 (57 total)
    Glute Raise – 12,12,11,11 (46 total)

    Crummy workout done at 9pm the day before it was scheduled as the 27th involved a 7am-10pm shift at work. I tweaked my right knee in the last set of glute raises which is my fault for having an awkward angle to the bar.

    –Upper Body Pull up/Push up Challenge–

    All upper body work is in another journal called Big Back, Big Chest, Real Fast

    31 Dec

    Power Clean – 3 x 3 x 70kg
    Back Squat – 4 x 6 x 105kg
    Hip Thrust – 4 x 8 x 85kg
    Lateral Lunge – 2 x 10 x 10kg
    Calf Raises – 3 x 10 x 5kg

    3 Jan

    Walking Lunges – 8 x 50 (400 total)
    Sissy Squats – 15,11,16,9 (51 total)
    Swiss Ball HS Curl – 11,11,9,11,11,11 (64 total)
    Glute Raise – 13,11,11,12 (47 total)

    Good session, legs have this cumulative fatigue from previous weeks so it’s starting to get harder to do the first set of lunges each week.

    4 Jan

    Carb Fasted AM Walking – 40 mins

    Feel like the last few days I’ve been spilling over a bit with my calories, meaning I’ve eaten too much and I’m starting to store body fat. Wanted to get this in check so will add in walking and continue with rowing again.

    Here’s the latest set of those Glute Raises

  • #9175
    Fraser_9to5
    Fraser_9to5
    Keymaster

    7 Jan

    Power Clean – 3 x 3 x 75kg
    Back Squat – 4,5,5,5 x 107.5kg
    Hip Thrust – 4 x 7 x 90kg
    Lateral Lunge – 2 x 10 x 10kg
    Calf Raises – 3 x 11 x 5kg

    Sluggish today, don’t know if the heavier power cleans took it out of me but I felt drained before I started. Possible this increase in walking lunges each week means I’m never recovering, it does feel like my legs are always heavy and not fresh.

    10 Jan

    Walking Lunges – 6 x 71 (426 total)
    Sissy Squats – 14,14,10,14 (52 total)
    Swiss Ball HS Curl – 14,12,12,13,12,12 (75 total)
    Glute Raise – 12,14,12,12 (50 total)

    I even threw in a bonus lunge to make it a balanced session. Got in the groove with the other exercises but the lunges are really knackering me.

    11 Jan

    Carb Fasted AM Walking – 35 mins

    Counting down the days until this is over, really dreading 450 & 500 lunges in the next fortnight.

  • #9224
    Fraser_9to5
    Fraser_9to5
    Keymaster

    14 Jan

    Power Cleans – 3 x 3 x 75kg
    Back Squat – 6,6,5,5 x 107.5kg
    Hip Thrusts – 4 x 8 x 90kg
    Lateral Lunges – 2 x 10 x 10kg
    SL Calf Raises – 3 x 14 x 5kg

    Quite annoying to make such slow progress in this session, squats feel no easier each week though hip thrusts are improving which is nice. I think once I finish and let my legs fully recover I will probably jump about 5-10kg in my squats.

    17 Jan P.M.

    Walking Lunges – 5 x 60, 1 x 100 (400 total)
    Swiss Ball HS Curls – 14,16,15,12,9,14 (80 total)
    Sissy Squats – 11,12,12,14 (49 total)

    18 Jan A.M.

    Walking Lunges – 2 x 25 (50 total)
    Glute Raise – 12,12,13,14 (51 total)

    I split this session up because it was late evening and I needed to factor in food and sleep. The morning session was a nice opportunity to film my reps, though my knees felt like they were going to explode so it was quite tough to do them. Next week is the finale, 500 reps of walking lunges.

    Here’s the morning footage, which I plan to use when doing the YouTube results video.

  • #9226
    Fraser_9to5
    Fraser_9to5
    Keymaster

    22 Jan

    Power Clean – 3 x 3 x 75kg
    Back Squat – 6,6,6,4 x 107.5kg
    Hip Thrusts – 4 x 6 x 100kg
    Seated SL Calf Raise – 2 x 15 x 25kg
    Standing SL Calf Raise – 2 x 12 x 10kg
    Hollow Rock – 3 x 30 secs

    Good session, nice to improve hip thrusts. I pushed it in the 3rd set of squats and had nothing for the final set. Switching up calf raises to hit the soleus using a seated raise.

    23 Jan

    Bench Press – 3 x 6 x 85kg
    Pull ups – 3 x 4 x 15kg
    BB Rows – 3 x 6 x 70kg
    Leg Raises – 3 x 12

    Short and sweet, surprised that having done 3 weeks of 50 pull ups a day I struggled so much with them. I did have a week off but perhaps my body needs longer to fully recover. Making a point of including abs more often now.

    25 Jan

    Walking Lunges – 5 x 100 (3 mins)
    Sissy Squats – 13,14,12,13 (52 total)
    Swiss Ball HS Curls – 14,14,14,14,14,12 (82 total)
    Glute Raises – 14,14,13,14 (55 total)

    Wow. I took a caffeine pill to reduce perceived exertion and also made a metal playlist to get me through the lunges, and it worked well at first. The last few sets were very stop-start, doing 10 at a time and the sets were 5.5 to 7 minutes each. I’ve not been paying attention to whether I beat my totals each week in the other exercises, in fact I know I haven’t, but I give my all and stop when my technique breaks down. I do them with 2 minutes rest as longer seems excessive.

    I’m incredibly relieved to finish this, my legs feel like they’ve built up a lot of training effect and 10-14 days of rest should see the results come out. I have my before photos and measurements, so once I’m fully recovered I’ll do the after ones and post the results on my YT channel.

    Right now it felt like there should have been a middle ground between 50 reps and 300 reps, because going up to 500 reps gave me the impression I was getting diminishing returns and maybe doing 300-400 reps with a small weight would have been a better compromise. If you add up the time I was actively lunging it was around 30 solid minutes, which is crazy. I’m only 72.5kg so perhaps people with BW of 80-90kg would benefit from the greater resistance of the movement and feel like it was doing more for them. I really like the other three exercises though, and will bear them in mind when I’m writing a program for myself, as well as the fact that high rep training is an option and it doesn’t always have to be heavy sets of 3-5 for progress.

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