Started WS4SB a week ago, and will start posting a log for the hell of it.
Bodyweight: 169lbs
Current lifts:
Bench: 220x1
Squat: 275x5
Deadlift: 385x5
Yes I know my squat to deadlift ratio is messed up for some odd reason. Hope to fix that soon.
All weights are listed in lbs
Sunday: ME Upper
Pin Press:
45x10
45x10
135x5
175x3
190x3
200x3
215x1
210x2
JM Press
135x5
145x5
155x4
Pullups
27.5 x5
27.5 x5
27.5 x5
BW x7
Barbell front raise
45x10
65x10
75x10
Was very upset with my pin presses, my goal for today was to pinpress 215x3 but only got 215x1, then lowered the weight 5lbs in an attempt to go 210x3, and failed once again with 210x2. Definitely lowered my confidence fort his workout, I know for a fact it wont happen again
Tuesday- ME Lower
Deadlift
135x5
135x5
135x5
225x5
295x5
315x5
365x5
390x4
Barbell Hack Squat
135x5
225x5
225x5
225x5
RDL
140x10
140x10
140x10
Situps
14
14
18
Thursday- RE Upper
Bench
45x10
45x10
45x10
135x27
135x13
135x9 (really need to work on my muscle endurance lol)
Seated barbell shoulder press
45x5
115x4
100x5
100x5
100x5
Pushdowns
3x10
BB row
160x10
160x10
160x10
BB curls
70x10
70x9
Sunday ME Upper
Pin Press
45x10
45x10
45x10
135x5
185x5
200x3
205x3
210x4(PR)
215x3(PR)
JM Press
140x5
150x5
160x5
Pullups
30x5
30x5
30x4
Front Raise
50x10
60x10
80x10
YESS Pin press was a success, I can now forget about last week and continue with PR’s. This is the end of the 1st pin press cycle, next week I’m starting floor press
Tuesday- ME Lower
Pin Squat
135x5
135x5
225x3
275x3
295x3 (PR)
305x3 (PR)
310x3 (PR)
Goodmornings
190x5
190x5
190x5
RDL
145x10
145x10
145x10
Situps
15
15
19
I did this program back in 2007 for about 8 weeks I think. My setup was a bit different than yours. I’m sure you’ll have great success on this program, best of luck!
[quote]Soda Popinski wrote:
I did this program back in 2007 for about 8 weeks I think. My setup was a bit different than yours. I’m sure you’ll have great success on this program, best of luck![/quote]
how were your gains in terms of the big 3?
Thursday- RE Upper
Bench
45x10
45x10
45x10
135x28
135x14
135x8 (Once again, my muscle endurance SUCKS)
Military Press
95x5
95x5
95x5
(Yes this sucks, but i couldnt go any heavier due to 28 reps on bench)
Pushdowns
3x10
BB Rows
165x10
165x10
165x10
BB Curls
70x10
70x8
^ as to why your doing 28 reps of a set . . . . .
even defranco is not a big fan of high rep sets, i think anything beyond 20 reps, he calls it cardio
anyways if it was me i think i would stick with less than 20 reps per set, even if you feel you got more left in the tank
So today I decided to do regular flat bench instead of floor press. Here’s my workout
Sunday- ME Upper
Bench:
3 sets of 45x10
135x5
170x3
185x3
195x3
205x3
210x3
215x2
Pushdowns
3x5
Pullups
30x5
30x5
30x5
Upright Rows
95x10
95x12
95x8
Plate pinches
5lbs- 1:17
5lbs- 0:55
5lbs- 0:50
Overall was a good workout, not upset at my flat bench at all, because I know for a fact I will get 215x3 next week, this is one of the first times I’m not pissed off at a failed set
Tuesday- ME Lower
Deadlift
135x5
225x5
295x5
315x3
365x3
385x3
405x1(PR)
Leg Extensions
5x10
Leg Curls
4x10-12
Leg raises
15
15
(got too lazy on these)
Was a decent workout, i only got 1 rep on 405 because I was a little too excited on pulling 4 plates for the first time, next time I will aim for tripples
Thursday- RE Upper
Pushups
44
24
16
Skullcrushers
65x10
65x9
65x9
Front Raise
65x15
65x15
65x15
Chinups
10
9
5
Reverse Curl
45x10
55x10
55x10
55x10
the workout felt great, havent done pushups in a while, I will be aiming to add 3-5 reps next week to my pushups
Sunday- ME Upper
Flat Bench
3 sets of 45x10
135x5
170x3
185x3
195x3
205x3
215x3(PR)!!!
220x1(didn’t really attempt any extra reps)
Pushdowns
3x5
Pullups
32.5x5
32.5x5
32.5x5
Upright Rows
95x12
95x12
95x8
Side Bends
45x50
45x50
45x50
AWESOME workout, I knew I would get 215x3 no problem, next week I’ll be working up to a 1 rep max, and will be my last flat bench session
Tuesday- ME Lower
Pin squats
135x5
135x5
225x3
275x3
295x3
320x3(PR)
340x1(PR)
350x1(PR)
370xfail
Goodmornings
195x5
195x5
195x10
RDL
150x10
150x10
150x10
Situps
16
16
20
Awesome workout again, I’m fucking surprised on how many PR’s I’m making, didn’t expect to make these gains so fast, pretty pissed about the 370xfail though
Thursday- RE Upper
Pushups
48
22
19
Skullcrushers
65x10
65x10
65x10
Front Raise
70x12
70x12
70x12
Barbell Rows
170x10
170x10
170x10
Reverse curls
60x10
60x10
60x10
I did this program a few years ago. Even though they say max reps on the RE bench day I never went that crazy. I’d usually do 185 for 12-15. I never went to failure.
[quote]Soda Popinski wrote:
I did this program a few years ago. Even though they say max reps on the RE bench day I never went that crazy. I’d usually do 185 for 12-15. I never went to failure.[/quote]
yeah i’m gonna be doing 4x12 on incline bench next week for RE.
Sunday- ME Upper
Bench
3 sets of 45x10
135x5
175x3
185x3
205x1
210x1
215x1
220x1
225x1(PR)
230xFAIL
Military Press
115x5
125x5
135xfail
Pullups
35x5
35x5
35x5
Pushdowns
4x5
Pullup bar hangs
3 sets failure
Good workout, finally hit the 2 plate bench mark, I still feel like I coulda gotten 230x1, but didn’t due to poor technique, next ME exercise will be Floor press
FUCK THIS WORKOUT ODHGJLGFDHLKDJG;FDKGFDLG FUCK BOX SQUATS FUCKK