Haven’t seen many logs for WS4SB so i decided to start one.
4/2/2012:ME upper body
Bench Press:
45x5
95x5
135x3
155x3(not a PR but decided not to push it cuz I stalled Last week)
DB Bench:
45’s 2x17
T-Bar rows+ Facepulls superset
2 plates + 45 4x12
DB shrugs
90’s 4x12
Hammer curls
25’s 3x8
Morning weight 168.3
Bodyfat 21.5
4/3/12 Speed Training
10 yards x 10
20 yards x 6
40 yards x 4
4/5/12 ME Lower Body
Squats:
135x5
185x5
225x5
275x5
DB Stepups:
45’s 3x12
RDL:
225 2x10
Natural GHR:
Kind of a set of 8(These are hard as balls)
Ab Circuit:
2x Circuit
4/6/12 RE Upper Body
Warmup
115lbs 3x15 (bounced the weight off my chest, gotta reset weight
Assisted chin ups/ facepulls superset
20lbs assistance/ 60lbs 4x12
Seated DB military press
35’s 4x12
DB Shrugs/Hammer curls superset
90’s/25’s 3x12
Grip work+Abs
4/9/12 ME Upper Body
Warmup
145x3 + 155x2.5(failed on third)
DB Floor Press
45’s 2x15-20
One arm rows + Facepulls superset
3x8-12
DB Shrugs
3x8-12
Hammer Curls
3x8-12
You need more volume on your ME work bud. If doing triples, I always liked getting in at least 5 sets at 90%+ of the top set, so if I hit my max on my 3rd set I’d drop 10% and knock out 2 more. Not a concrete rule, just worked for me. Good luck with your training dude.
thanks man ill try it on monday
4/11/12 ME Lower Body
Box Squats
Worked up to 315x3
BSS
4x12 each leg with 25s
GHRs
4x8
Notes: Didn’t really like the box squats going back to normal squats next week
4/13/12
RE Upper Body
Incline Bench 95 3xMax Reps
Lat Pulldowns/Facepulls superset
Seated DB military press
35s 4x12
Notes: felt really sick today hopefully next week will be better
ME Upper Body
worked up to 155x3 then 2x140x4
Db Bench
50’sx12,8
T-Bar rows
2-plates
Facepulls
DB shrugs
DB curls
was feeling good today and could have gotten more on bench but my brother was spotting me like a dumbass and messed me up
What are your best lifts?
CS
[quote]CSEagles1694 wrote:
What are your best lifts?
CS[/quote]
Squat:275x3
Bench:155x3(can’t seem to improve this)
DL:315x1(PR hit this today)
sorry for late response
You got any tips to increase bench?
Our lifts are about the same man.
4/19/12 ME Lower Body
Deadlifts
Worked up to 315(+20lbs PR)then did 285 for 2x2
BSS
Each leg with 25s 3x12
GHRs
3x12 getting much stronger a these while noticing my hamstrings getting bigger
ABs
Notes: very happy about the DL PR.
[quote]Macmade wrote:
Our lifts are about the same man.[/quote]
Cool man i think its a competition now
RE Upper Body
DB Bench 50’s 4x8-12 (Gotta go heavier next week)
Pullups/Facepulls (Never new I was so bad at pullups)
3x3-5/3x8 50lbs
DB Military 40’s 4x12
DB Shrugs/Curls
Great workout
Have you assessed your weakness in your bench? Your form?
[quote]Macmade wrote:
Have you assessed your weakness in your bench? Your form? [/quote]
I always fail off the ches like 2-3 inches up. Ill post a vid on monday for some critique