Hi guys, my name is matias Im a 24 year old argentinian rugby player and today is going to be my first pre season day on the ws4sb program.
Im starting the program at:
weight: 82 kg (a bit down for the rugby standards for my position: midfield back)
height: 1.80
body fat: dont know for sure but maybe around 17 %
years training: 7
bench: 105 kg
front squat: 100 kg
horizontal rows: 100 kg
pull ups (bodyweight): 12
The suplemments Ill be using:
protein powder
Volcano: a mix with protein, creatine, bcca, carbs, glutamine and taurine
fish oil: its nothing like Flameout, but its the only thing I can get my hands at down here.
Well this is it for now, tonight after the training Ill write again.
Cheers
Last night was my first day at the program
I started with a warn up Eric Cressey style with some foam rolling and dynamic flexibility.
Then I hit these numbers:
Bench press: 70 x 5, 75 x 5, 80 x 3, 90 x 3, 100 x 3
Push ups max reps: 25, 15
Barbell rows: 65 x 12, 65 x 12, 65 x 12
Rear delt flyes on glute ham raise: 5 kg dumbbell
Dumbbell shrugs: 15 kg each
Biceps curls: 10 kg dumbbell
After that I did some more foam rolling (mostly pecs) and streching of the lower body
Cheers (if someone ever reads this log)
Second day of the program, dynamic effort lower body
Box jumps: 5 x 3
Front foot elevated bulgarian squat: 2 x 10 with 10 kg dumbbells
Hip thrusts: 3 x 12 = 50 kg x 2 + 60 kg
Abs circuit: x 4 with 1 min rest between sets
side plank 1 min each side
Front plank: 10 secs one leg off, 10s the other,10s one arm, 10s the other, them 20s full plank
Rows on the GHR: 10 with 40 kg barbell
Ab wheel rool out: x 6
Cheers
Third day of the program, repetition effort upper body
dumbbell presses max reps: 20 kg each, first set 20, second 22, third 20
chin ups+lat pull downs 3 x 12: 11 chin ups + 8 chin ups + 6 chin ups. The remaining reps were completed at the lat pulldown machine.
face pulls 3 x 12: 20 kg
lateral raises 4 x 12: 7 1/2 kg dumbbells
muscle cleans 3 x 12: 50 kg
triceps extension 3 x 15: 25 kg
forearm roller 3 x 3: with 5 kg
Fourth day, max effort lower body
Bulg split squats: 30 kg x 5, 40 kg x 5, 50kg x 3, 60 kg x 3, 70 kg x 3
Sled pulls: 100 kg 3 sets of 25 mts
Natural glute ham raises: 3 x 8
Ab circuit: planks, side planks, reverse lunge with overhead squat grip, reverse travel with ab wheel (4 sets)
finishers: 80 kg 25 mts prowler sprints 4 sets
Just finished the first two days of the second week of the program.
Max effort upper body:
Decline bench press: 5 x 70kg + 5 x 80kg + 3 x 90kg + 3 x 100kg + 3 x 105kg
push ups max reps: first set 30 reps, second 18 reps
horizontal row: 3 x 12 with 65 kg
rear delt flyes on GHR: 3 x 12 with 5 kg dumbbells
Shrugs: 3 x 15 with 20 kg dumbbells
biceps curls: 3 x 15 with 10 kg dumbbells
Ab circuit: front plank 1 min, side plank 30 secs each, gunthar row (on GHR) 10 reps, ab wheel 6 reps
Dinamyc effort lower body
Box jumps from box: 6 x 2 1 meter box
single leg squats from box: 3 x 10 (one more set with the weakest leg)
hip thrust: 3 x 12 with 70 kg
Sprints: 4 25 mts sprints with 1 min rest
Ab circuit: front plank 30 secs per leg, hip extensions on GHR, renegade row, lunges with snatch grip barbell
Last two days of the second week
repetition effort upper body
bench press max reps: 60 kg 18reps, 17 reps, 18 reps
chin-ups+lat pulldown: 3x12-- 10 chin ups+2 lat pulldowns / 8+4 / 6+6
dumbbell snatches: 10 kg 3 x 8
muscle snatches: 20 kg 3x10
triceps dumbbel lying extensions: 10kgs 3x12
forearms
ab circuit
dan johns tabata protcol (front squat 30 kg - 8 reps minimun
max effort lower body:
bulgarian split squat: 5+5+3+3+3–40kg/50kg/60/kg/70kg/75kg
prowler pulls: 3x25mts with 100kg 1 minute rest
prowler pushes: 3x25mts with 80kgs 1 minute rest
ab circuit
prowler finisher: low handles 20 mts+horns 20mts 6 times with 1 minute rest
