Jglaze11's WS4SB Log

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hello, starting monday im going to give this a shot and give 110% at it, too. I am going to alter everything from diet, running, to mentality. I am going to do a 4 day split just altered a little bit.

Monday- ME Lower body
Max rep Deadlift- everyone knows how this one works.
DB step up- 3x8
Hamstring curls-3x10
The ab circuit at 3x15

I want to start off with not a high intensity as I get back into that way I’m not going to peak early but I will still challenge my self with the weight according to the sets.

Wednesday- ME Upper body
Rack Lock Outs- again everyone knows how this one works.
DB incline press- 2x max reps
Seat cable rows and DB power cleans- 3x10
DB military press-3x8
DB shrugs-3x12
DB curls-3x12

I added the military in there because I feel I have to improve big time on them. Once again medium volume, just to get back into it.

Friday- Drink beers JK gotta stop that if I want this to work DE effort
Dynamic Box Squats- 8x2 at about 45%
Box jumps 8x3
Single legged squat with added ROM 3x10
Reverse Hypers- 3x12
Weighted Abs- Side bends 3x15
Medicine ball sit ups on decline 3x15
Twist on decline 3x15

Sunday- RE upper body
Push ups and Chin ups for 3x till failure
Lat pull downs and scare crows- 3x10
DB side raise-4x8
Behind the back shrugs and hammer curls- 3x10
Wrist Rollers-3x3

As you can see I’m doing both push ups and Chin ups for 3 sets till failure. I have bad relative body strength and must improve. Also, I’m going to bump up the intensity on my DB side raises to gain catch the shoulders up. My main goal is to gain speed and explosiveness, but you have to build foundation before you build a house, so my short term goals is to get my body caught up to that point where I can have fun with working out lol.

I will do this work out for two weeks than increase intensity and lower volume. Right now my goal is to get my shoulders and abs/core stronger, and to get my body back into. Give me feedback and let me know what you guys think, I would like to thank those who have given me advice, it’s well appreciated. And please don’t be afraid to criticize it, it will help, too.

2

I need some feedback what do you guys think?

3

ME Lower:
You have “max rep” DL here on ME lower day. I assume this is because you are just starting out again??? The ME day in WS4SB is generally a 3-5 rep max. I’m not a huge fan of high rep DL work. I wouldn’t do a “max rep” DL, but maybe do a 8 rep max.

ME Upper:
Rack lockouts are OK, but I think (from your PM and pic) that you need more full range movements for now. No problem adding in military… in fact, you could use it for your ME exercise.

DE Lower:
I wouldn’t do DE box squats and box jumps on the same day (maybe once in a while). I’d alternate between the two.

RE Upper:
Push up/pull up combo to failure will be challenging. When one or the other stops progressing, move on to a different exercise here.

EDIT:
P.S. You are too young to be drinking!

4

My bad man, I meant to say Max OUT that is my fault for not being clear on that sorry its going to be a max out day. Again all advice is appreciated thanks man.

5

first work out of this log:
Dead lifts
5 x 135 lbs
5 x 155 lbs
5 x 175 lbs
5 x 195 lbs
5 x 215 lbs
2 x 235 lbs yes, I kno its a weak max, I’m working on it lol
Lunges
3 x 8 with 30 lbs
Single legged hamstring curls
3 x 10 with 70 lbs
Ab circuit
decline crunches, leg swings, and twist 2 x15
All movements were done as fast as I can with out comprimising form, I did do everything heavy and as you can see I have a lot of work to do.

6

wednesday max effort
Bench Max Effort:
5 x 95
5 x 115
5 x 135
5 x 155
3 x 165
2 x 175

Incline DB press: 2 max reps
16 x 40 lbs
15 x 40 lbs

cable rows super setted with seated “power cleans”
Cable Rows: 10x 7, 10 x 8, 10 x 8
Seated cleans: 10 x 20, 10 x 20, 10 x 20

I got rid of shrugs because my traps were killing me from deadlift

Military DB press:
8 x 35, 8 x 35, 7 x 35

DB curls:
10 x 15, 10 x 15, 10 x 15

good work out today eatin alot better and doin the right things AGAIN I need alot of improvement but if I keep focused I will be where I wanna be.

7

DE lower day:

Box Jumps (8 x 3) we have boxes that u build up and i built up 14 i dont know the exact measurement, buts comin up to my waist

Added ROM split squat: 2 x 8 with 15 lbs
I added a little bit of explosion into with jumping off with the front leg leave feed back if you think its good or bad lol

Reverse hypers: 3 x 10 with 25 lbs

Side Bends : 3 x 15 with a 40 lb DB

Dec. sit ups with weight: 3 x 15 with a 10 lb weight. I hold my arms over my head as I come up for the sit up.

Over all I want to improve on my body control with the box jumps and go a little bit higher next week, and body control on the lunges sometimes I catch my self losing balance so those are my goals next week is to improve on those areas.

8

Ok so it looks like you took out the box squats for the DE day. That’s fine but if you want both, that shouldn’t be a problem either. But I would lower the amount of sets you’re doing for the box jumps or squats either way. I would start at six and build your way up to eight sets. As long as you have enough volume, which you do, quality is much more important than quantity for dynamic work. Good luck.

9

RE upper:
chin ups :
15 at 10 assitance (I dont know what that is really)
15 at 10
13 at 10

lat pulldowns straight arm with scarecrow superset:
10 at 150 10 at level 2 on this machine
10 at 180 10 at 2
10 at 180 10 at 2

DB side raises:
10 at 10 lbs
10 at 10 lbs
10 at 10 lbs

Hammer curls:
10 at 15 lbs
10 at 15 lbs
10 at 15 lbs

I didn’t want to do chest today because my chest was sore from my last work out on it… I dont know why because i had alot of rest time on it. ummm again i have a lot of improvement to do but it was a good week.