Been lurking this site for a while and decided to make a training log. I was going to make this a month ago but got distracted.
The program itself (for the next three months) will be a modified version of WS4SB III. I changed the jump training on the Dynamic Effort day to speed lifts with the squat and deadlift. Repetition work and Max Effort work hasn’t changed.
The program will last 16 weeks (I already did the first month) and be divided into 4 phases. Each week the workload will fluctuate, ie. Week 1-High, Week 2-Medium, Week 3-Very High, Week 4-Low/Deload. I took this example from Eric Cressey after doing his Maximum Strength and Show and Go programs and it worked well for me.
Goals - Get stronger. Try PLing and see if I like it.
Training Age - 3 years of being serious about training.
Height & Weight - 6’2" 240
Best Lifts:
Squat - 500 May/2012
Bench - 315 Dec/2011
Deadlift - 505 Dec/2011
I already did the first phase so I’ll be logging Phases 2,3,4. Here are the Max Effort lifts from phase 1.
Dead Bench - 305
Squat - 500
I’ll post Phase 2’s Monday, Tuesday, and Today’s training in a new post.
Like the idiot that is new to internet forums like I am, I posted this as a new thread. DUH!
Now it’s right.
Monday:
Overhead Press: Work to 3rm
45x5
95x5
115x3
135x3
155x3
185x3
195x3
Push-ups: Repetition Effort: 2x30
DB Row SS w/ DB Cleans: 100x8, 20x12 - 4x
BB Shrugs: 315 - 3x10
Rolling Triceps:
25x10
35x10
40x10
Tuesday:
Speed Squat:
250 6x2
Elevated Offset Bulgarian Split Squat:
75x8
80x8
90x8
Poor Man’s Glute Ham Raise: 3x8
BB Ab Rollout Iso Hold: 4x20s
Today:
Walk 25 mins
Band Pushdowns
Band Face Pulls
Static Stretching
My right elbow felt a little sore yesterday, but the recovery work today helped out a lot.
Thursday:
General Warm-up:
Leg Swings - Front, Back, Side x8
Hurdle Step-over & Duck under using smith machine x6
Inverted rows x10
Band pullaparts x15
Band dislocations x8
I might change this after the current phase, but I’m not sure just yet
Chin ups: Repetition Effort
10x, 8x, 8x,
I was not impressed with this performance. I must either lose weight or get stronger. My choice is obvious.
Stretcher Pull SS w/ DB Cleans:
110x10, 20x12
120x10, 20x12
120x10, 20x12
130x10, 20x12
Sets were kept light in order to get a feel for the new movement.
One Arm DB Push Press:
75x8
75x8
80x8
90x6
It’s been a while since I have done these. I should have not used this much weight. I will dial it back for next week.
Hammer Curls SS w/ Cable Side Raise:
30x8, 20x10
40x8, 20x10
45x8, 20x10
Kept rest time short. No issues.
Today was good but not great. I should remember that the DB Push Press, when I use it as assistance work, should be kept lighter.
Friday:
Deadlift from 2 Plates: Work up to 3rm
135x3
185x3
225x3
275x3
315x3
365x3
405x3
455x3
475x3
475 was a grinder, as it should’ve been. I won’t worry about these numbers too much, I feel like I should’ve gotten more, but it was productive work.
BB Reverse Lunge:
135x6
185x6
205x6
No problems here. Kept some reps in the tank.
Poor Man’s Glute Ham Raise: 3x8
Hamstrings and calves were cramping up pretty bad, but I still got the work done.
Crunches (feet up) SS w/ Knee Grabs:
3x20, 3x15
I was spent after this.
Good day of training. I wonder if I should change the main lift every week like an actual Westside program or if I should keep them the same considering how I will mostly be doing 3rm and 5rm for the main lifts. Any comments or thoughts about that would be appreciated.
Monday:
Overhead Press:
45x5
95x5
115x3
135x1
155x1
185x 5 singles
I looked back into Joe DeFranco’s writings about his WS4SB program, and found that it was ok to substitute singles @ 90% and triples @ 85% instead of trying to hit the 3RM’s and 5RM’s every week.
Push-ups: Repetition Effort
1x30, 1x25
Just some push-ups. Nothing special.
DB Row SS w/ DB Cleans:
90x8, 15x12
100x8, 15x12
100x10, 15x12
I hate that my gym got rid of all the DB’s above 100 lbs. I figured if I asked enough people to complain, they would bring them back. NOPE!
BB Shrug:
225x10
285x10
315x10
Rolling Triceps:
30x10
35x10
- The singles were a great substitution. I didn’t feel that trying to hit a max every week was going to be beneficial in the long run. I suffer from the same problem that I’m sure a lot of other lifters suffer from, assuming that I need to do more work. Iv’e had to unlearn this bad habit from the Marine Corps. One of many that I picked up. lol *
Tuesday, 5/22/12:
Speed Squat: 5x2 @275
Rest time was 40 sec. These felt good and quick today.
Elevated Offset Bulgarian Split Squat:
70x8
80x8
90x8
Felt good. I will push the weight next week.
Poor Man’s Glute Ham Raise: 3x8
BB Ab Rollout Iso Hold: 4x15s
Today was productive. I don’t feel as beat up today as I have on other Tuesdays. I feel this is due to the inclusion of singles and the exclusion of going for a 3RM or a 5RM. I will keep those for the Very High workloads on week 3.
Wednesday, 5/23/2012
SMR w/ Foam Roller and Lacrosse Ball:
IT Band, Quads, Hamstrings, Lower Back, Thoracic Extension, Upper Back, Lats, Pecs
Calves, Glutes, Infraspinatus, Forearms
Mobility/Body Weight Circuit:
15 mins moving at a decent pace
Static Stretches
Easy day. Just some structured slacking. Moving on.
Thursday, 5/24/2012:
Chin-up: Repetition Effort
12,8,8
Hardly what should constitute the repetition effort, but better than last week.
Stretcher Pull SS w/ DB Cleans:
120x10, 15x12
130x10, 20x12
130x10, 20x12
Single DB Push Press:
70x8
80x8
80x8
Hammer Curls SS w/ Cable Side Raise:
35x8, 20x10
40x8, 20x10
45x8, 20x10
Good day today, even though I suck at chin-ups. On another note, I have picked out my first meet that I want to compete in. It will be the IPA Raw Nationals on August 18th in York, PA. I’m going to enter in the Raw Amateur (obviously) 242 class. I’ll be sending the registration out next week.
Friday, 5/25/12:
Sumo Deadlift: work up to 90% of 1RM
185x5
225x5
275x3
315x1
365x1
405x1
445x 5 singles
Experimented with my stance. Did not put my feet out as far. Felt good.
BB Reverse Lunge:
155x6
185x6
205x6
Poor Man’s Glute Ham Raise: 3x8
Crunches (Feet Up) SS w/ Knee Grabs: 2x20, 2x15
Good training. I’m ready for it to be Monday already.
Monday, 5/28/12:
Overhead Press: Work up to 1RM
45x8
65x5
95x3
115x3
135x1
155x1
175x1
185x1
205x1 (Previous PR)
210x1 (New PR)
215x0
215x1 (This did not count. I used some leg drive.)
Only a 5lb increase since December, but at least it’s some progress.
Push-up: Repetition Effort
30, 25
DB Row SS w/ DB Cleans:
90x10, 15x12
100x10, 20x12
100x10, 20x12
100x10, 20x12
BB Shrug: 225x10, 275x10, 315x10, 135x30
Rolling Triceps: 30x10, 35x10, 40x10
Had a lot of energy today. I really wanted 215 for a PR, but I hit a sticking point at the top of my head. Strength comes in spurts. I’ll get it eventually.
Tuesday, 5/29/12:
Speed Squat: 8x2 - 300
Elevated Offset Bulgarian Split Squat:
80x8
90x8
100x8
Poor Man’s Glute Ham Raise: 3x8
BB Ab Rollout Iso Hold: 4x20s
300 moved really quick today. I decided to push the assistance work harder and with less rest. Warming up didn’t take very long considering that it was really humid inside the gym today. The past two training days I have felt good and performed really well. I hope to carry this momentum into Friday.
Thursday, 5/31/12:
DB Bench: Repetition Effort
60x12
70x12
80x12, 50x18 (drop set)
Stretcher Pull SS w/ DB Cleans:
110x10, 15x12
120x10, 15x12
130x10, 20x12
140x10, 20x12
Single Arm DB Push Press:
65x8
75x8
80x8
80x8
Hammer Curls SS w/ Cable Side Raise:
35x8, 20x10
40x8, 20x10
45x8, 20x10
Moved through everything fairly quick today. I didn’t want to push too hard because I’m gonna go for a new 1RM Sumo Deadlift tomorrow. I also didn’t bother logging yesterday because I didn’t do anything that could be considered “work”. Walking, light pushdowns, facepulls, and stretching, thats it. I’m excited for tomorrow.
Friday, 6/1/12:
Deadlift: Work up to new 1RM
135x5
185x5
225x3
315x1
365x1
405x1 (add belt)
455x1
495x1
505x1 (PR)
515x1 (PR)
I decided to pull conventional today. My deadlift didn’t make as much progress as my squat, but I’m happy with my progress.
BB Reverse Lunge:
135x6
185x6
205x6
Poor Man’s Glute Ham Raise: 3x8
Crunch with Feet Up SS w/ Knee Grabs: 3x20, 3x15
I decided to go for a new max today because I noticed on my training schedule, in August, that I would be going for a new deadlift max. Considering that the meet is in August, I didn’t think it would be a good idea to go for a max with the meet 2 weeks away from it. Instead, I will just worry about openers and stay around 85%-90% of my meet goals. Sometimes I get caught up in testing strength and not building it.
Monday, 6/4/12:
Overhead Press: Deload
45x5
65x5
75x5
85x5
105x5
125x5
Push-up: 2x15
DB Row SS w/ DB Cleans
100x10, 15x12
100x10, 20x12
100x12, 20x12
BB Shrug: 135 - 2x30
Rolling Tricep:
30x10
30x10
Today moved fairly quick. I hate deload weeks, but I appreciate what they do for me. I find that they help reinforce discipline. I don’t push too hard, but I don’t get lazy with the work and let myself just go through the motions.
Tuesday, 6/5/12:
Speed Squat: 5x3 - 205
Elevated Offset Bulgarian Split Squat:
80x8
90x8
Poor Man’s Glute Ham Raise: 3x8
BB Ab Rollout Iso Hold: 3x15s
More deloading. Nothing real interesting going on.
Wednesday, 6/6/12:
SMR w/ Foam Roller and Lacrosse Ball
Mobility/Bodyweight Circuit: 20 mins.
Static Stretching
I always feel energized after I do this stuff. Easy day today. Can’t wait to get back in the gym tomorrow.
Thursday, 6/7/12:
DB Bench:
90x8
100x8
100x8, 50x15 (drop set)
Stretcher Pull SS w/ DB Cleans:
110x10, 15x10
120x10, 15x10
130x10, 15x10
Single Arm DB Push Press:
65x8
75x8
80x8
Hammer Curls SS w/ Cable Side Raise:
35x8, 20x12
35x8, 20x12
Still deloading. Only a few more days left of it.
Since my training has been pretty boring, here’s something to liven up my log.
Friday, 6/8/12:
Deadlift: Deload
135x5
185x5
225x5
255 - 3x5
BB Reverse Lunge:
135x8
185x8
Poor Man’s Glute Ham Raise: 2x8
Crunches (feet up) SS w/ Knee Grabs: 2x20, 2x15
Last day for deloading. For lunch today I decided to eat out. I only get to do this once a month so I make sure it’s worth it. A whole (2ft.) sharp itailian hoagie from Primo’s, BBQ chips, and whatever else I can stuff down. Good enough for Steve Pulcinella, good enough for me.
I do this crunches SS with knee grab thingie now too cause of this here log of yours.
It’s quite burny, I must admit.
I’m glad you could take something of value from my log. I know exactly what you mean by burny. The first week of doing the superset, after all the lifts were done, I certainly “felt” the second and third sets.
