G’day,

Today I completed Day 4 of the Five Day Structural Attack (5DSA) and I have some amazing Burnout Stats to let you in on (Full report coming tomorrow).

Check it out!

Day 1: Five Day Structural Attack

I started Day 1 of 5DSA (Barbell Squats for 20 minutes straight with 3 rep sets at 30 seconds rest) at 100 KG and finishing up with 12 reps at 90KG on my Burnout Set.

Day 4: Five Day Structural Attack

I started today (Day 4) of 5DSA (Barbell Squats for 35 minutes straight with 3 rep sets at 30 seconds rest) at 120KG and finishing up with 16 reps at 80KG on my Burnout Set.

Can You See The Significance Of These Numbers?

Even though the weight increment is 10 KG lower on Day 4 I managed to get out the 16 reps on top of an additional 15 minutes of brutal Barbell Squat work!

From a pure “load” point of view I actually lifted more weight on today’s Burnout Set: Day 4 “load” of 1,280 KG’s (16 reps at 80KG’s) as opposed to Day 1 “load” of 1,080 KG’s (12 reps at 90 KG’s).

As this is the first time I have ever undergone this type of intense “structural attack” training I am extremely pleased with these results, the best part is that I still have one more day to go. I am really looking forward to seeing what I can achieve tomorrow!

One Important Point:

I strongly believe that my “rest day” yesterday greatly helped with my efforts today. Even though this was a departure from the “official program” of five consecutive days I “listened” to my body yesterday and my body told me it desperately needed rest!

I’ll post a comprehensive breakdown of my 5DSA stats tomorrow for the whole five days along with detailed analysis and advice on what to expect if you incorporate this training strategy into your “mass building” routine.

Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Below are my Day 387 pics for November 30, 2007: Mission 4 – Day 12 of 125.

G’day,

I lost the auction for my “old camera” on eBay by $2.50!

Seems like a “bid sniper” got me in the last few minutes (while I was asleep) which is quite a common practice on eBay. I am so desperate now to get my “old camera” back I started racking my brain this morning on what other options I have.

I Had A Brainwave!

How’s this for a “genius idea”! Take my old camera back to Olympus to get repaired! What an amazing concept, I’d never even considered this back on Day 361 when I “destroyed” my old camera.

So today I did exactly that. I took my camera into the Olympus head office in Osaka and was told it would only cost ¥13,000 to fix! They will even deliver it to my apartment when it’s ready, which should be by December 12, 2007.

I am so excited at the prospect of having my old camera back that I am now on a “mini mission” to do it justice by ramping up my training in the next 14 days in anticipation of my new/old camera arriving!

5DSA Update

Today I decided to take the day off from 5DSA Training to give my quads a rest from the destruction I have wreaked on them in the past 3 days. However, I will be back in full force tomorrow and Saturday to finish the Five-Day Structural Attack (5DSA) by doing 35 and 40 minutes straight on Barbell Squats.

Right now my quads are in so much agony its hard to even get off my chair (let alone ride my bike to work!). I have a feeling that the “proof will be in the pudding” come Saturday when I compare my 5DSA Day 1 stats to the Day 5 stats. Judging by my Squat numbers yesterday this is unconventional approach is working.

Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Lilla and Suzette, here are my quads! As you can see, still a lot of work to do!

P.S.S. Below are my Day 386 pics for November 29, 2007: Mission 4 – Day 11 of 125.

G’day,

I’m onto Day 3 of the Five-Day Structural Quad Attack and really feeling it. Today I upped my time by another 5 minutes and completed 30 straight minutes of Barbell Squats.

Squat Endurance Is Up!

I started at 120 KG and lasted only 5 minutes at this increment. However, my endurance has increased massively as I still finished on 70 KG (the same as yesterday) and I also managed 15 reps on my Burnout Set which was 3 reps higher than yesterday (on the same increment).

All in all, I feel great about my quad progress over the last 3 days, however there is one area that is now starting to concern me a little. My pecs (and upper body) seem to have lagged a little due to the focus on my quads this week. I’m gonna have to address this big time next week!

My Ongoing Camera “Issues”

I had planned to upload my full Mission 4 Goal & Accountability Structure today but I spent so much time just getting today’s pics done. Ever since I inadvertently “destroyed” my old camera on Day 360 I have been having camera issues almost on a daily basis.

Due to inconsistent lighting and focus problems it now takes me about 45 minutes each night just to get a decent picture (it used to take about 5 minutes!). I have actually just put in a bid on eBay for my “old camera” in the hope that this will give me the same consistent pictures as I used to have.

I gotta go to bed now but hopefully my current high bid will see me through the next 4 hours, fingers crossed!

Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Below are my Day 385 pics for November 28, 2007: Mission 4 – Day 10 of 125.

G’day,

I woke up this morning feeling refreshed after a good night’s sleep. As I was riding my bike to work I had a happy realization…my quads were not in pain from yesterday’s 20-minute Structural Attack!

A Slow-Moving Tidal Wave…Of Pain!

Then…like a slow moving tidal wave it started to hit me around 1:00PM. I knew what was coming next…quad pain on a level I haven’t felt since the early days of Mission 1.

By 6:15 PM I was in world of hurt! But I managed to put the pain aside for 25 minutes as I underwent Day 2 of the Five-Day Structural Attack (5DSA). As my program instructs I increased the starting weight for Barbell Squats to 110KG and went for 25 minutes straight doing nothing but Squats.

Not surprisingly, my weight increments dropped quicker than yesterday (about 5 minutes each) as I finished on 70KG on the 25th minute. To be more specific 5DSA calls for 3 rep mini-sets with 30 seconds rest on a starting weight you can normally get 6 reps with.

One More Thing…

One thing I forgot to mention yesterday was the Burnout Set at the end of the allotted time. This BO set takes place after a 2 minute rest on your finishing weight increment where you pump out as many reps as possible. Today I managed 13 reps (one better than yesterday!) before crashing to the floor.

Tom Venuto & The Shredder Council = Supreme Motivation

As I type these words now it is actually painful just to get up from my chair! But I “know” that this is process is necessary and required if I am to “stack up” in Tom Venuto’s gym on his Quad Blaster on Day 500. What more motivation could anyone need?!

I am also motivated by the possibility that I may be able to meet in-person several members of the Shredder Council while I’m in the US. That is real-time accountability of the highest order and I look forward to our possible East Coast Shredder Summit!

Congratulations Dougal

Before I sign off today I would like to give a special mention to our resident Shredder from South Africa, the one and only Dougal! My good buddy has just completed his first 84 days of real-time shredding and blogging. Dougal is an inspiration to many in the Shredder Council and I have a strong feeling that Dougal is about to inspire many more people!

Congratulations Dougal, shred on brother! Check out Dougal’s real-time blog at MindBody Superfit to give your support and encouragement for this great achievement.

Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Below are my Day 384 pics for November 27, 2007: Mission 4 – Day 9 of 125.

G’day,

I’m completely hammered so I’ll be pretty quick today.

The reason I am so “gone” is because today marked Day 1 of the most intense 5 days of weight training I have ever attempted…I’m serious!

Nothing But Squats For One Week!

This training period is called the Five-Day Structural Attack for good reason as I’ll be doing nothing but Barbell Squats the whole week. Tonight I lifted 100 KG for 20 minutes straight and tomorrow I’ll up it to 110 KG for 25 minutes straight…and so on until Friday when I’ll hit 140 KG Squats for 45 minutes straight!

The theory behind this type of training is to get “real good at” one mass-building type of exercise. The goal here is complete muscular and nervous system adaption to one particular exercise.

M4: Mass Building Program Revealed On Day 385

This type of training also goes against just about everything I have ever read before about training for mass. However, the designer of this program has “delivered” before and I trust his judgment (i.e. Mission 1, 2 and 3!). Besides, if you aren’t willing to take risks and try something new you’ll eventually stagnate anyway.

I’ll go into more depth about this Mass Building Training System on Day 385 when I will also reveal the full scope of Mission 4.

I gotta sign off now before I crash into the keyboard!

Until tomorrow…

Eat Clean,
Shred Hard,
Think BIG!

Cheers,
Adam Waters, NESTA-CPT

P.S. Below are my Day 383 pics for November 26, 2007: Mission 4 – Day 8 of 125.