IronManMMA's WS4SB Log

Wednesday- ME Lower

Low Pin Squat
135x5
135x5
225x5
245x5
275x5
285x1

GoodMornings
200x5
200x5
200x5

RDL
155x10
155x10
155x10

Situps
17
17
21

Not the best workout, i set the pins too low to the point where it was nearly ATG, and only noticed till after i was done with them, I know for a fact I can do 2x better than this

Thursday- RE Upper

Incline Bench
135x12
135x12
135x8
135x6

Pushdowns
3x10

Plate lateral raise
25x10
20x10
20x10

Shrugs
225x12
275x10
275x10

Monday- ME Bench

Floor Press
3 sets of 45x10
135x5
170x5
185x5
195x5
205x5
210x5
220x5
230x1

Military Press
125x4
115x5
115x5

Pullups
37.5x5
37.5x5
37.5x5

Pushdowns
4x5

Decent workout, this is my first ever time doing floor press and I’m already getting used to it

Wednesday- ME Lower

Low pin squat
135x3
135x3
225x3
275x3
280x3
285x3
295x3
305xfail

Goodmornings
205x5
205x5
205x5

RDL
160x10
160x10
160x10

Situps
18
18
22

Friday- RE Upper

Incline Bench
135x12
135x12
135x6

Pushdowns
3x10

Barbell Row
175x10
175x10
175x10

Upright row
95x12
95x12
95x9

Reverse Curl
65x10
65x10
65x5

Monday- ME Upper

Floor Press
3 sets of 45x10
135x3
175x3
185x3
205x3
215x3
225x3
235x3 (PR)
245x1 (PR)

Military Press
120x5
120x5
120x5

Pullups
40x5
40x5
40x5

Pushdowns
4x5

Weighted situps
25x10
35x10
(Not sure if I did these correctly)

Wednesday- ME LOWER

Snatch Grip DL
2 sets of 135x5
225x5
295x5
315x5

RDL
165x10
165x10
165x10

Leg extensions
4x10

Situps
19
19
23

Friday- RE Upper

Weighted barbell pushups
45x13
45x12
45x10

Reverse pushdowns
3x10

Barbell Rows
180x10
180x10
180x10

Snatch Grip front raise
45x10
45x10
45x10

Monday- ME Bench

Floor press
3 sets of 45x10
135x5
185x3
205x3
225x1
235x1
245x1
250xfail
250x1(PR)

Military Press
125x4
125x3
125x2

Pullups
42.5x5
42.5x5
42.5x5

Pushdowns
4x5

Core Circuit
3 sets

Wednesday- ME LOWER

Snatch Grip DL
2 sets of 135x5
225x3
295x3
315x3
325x3
330xFAIL

RDL
185x10
185x10
185x10

Leg Extensions
4x10

Situps
20
20
24

Finisher Circuit
75lbs bar
Deadlift x10
Rows x10
Cleans x10
Push press x10
Squat x10
(Only did 1 set, it’s really tough especially at the end of a workout)

Friday- RE UPPER

Barbell Pushups
45x15
45x11
45x6

Reverse pushdowns
3x12-15

Snatch Grip front raise
50x12
50x12
50x15

Barbell curls
65x10
75x10
75x6

Shrugs
4x10-12

45lb core circuit
3 sets

Monday- ME UPPER

Close Grip bench
3 sets of 45x10
135x5
170x5
185x5
195x3
205x1

Push Press
115x5
125x5
135x5
145x2

Pullups
45x5
45x5
45x5

Flyes
3x5-10

Core circuit
Sprinter situps x10
V-upsx10
Toe Touches x10
Hip ups x10

3 sets

Wednesday- ME LOWER
Snatch Grip DL
2 sets of 135x5
225x1
295x1
315x1
325x1
335x1(PR)
345x1 w/straps(PR)
365x1 w/straps(PR)

RDL
195x10
195x10
195x10

Leg extensions
4x10

Situps
21
21
25

Finisher Circuit
75lbs bar
Deadlift x10
Rows x10
Cleans x10
Push press x10
Squat x10
2 sets