Decided to put up a log just to get some feedback from people and be able to post my training journey. Heres a little info on me:
Age: 18
Height: 5’9
Weight: 174 lbs
Starting Lifts:
Bench 2x3 135 5/17/10
Squat 2x3 195 5/20/10
Current Lifts:
Bench: 2x3 160 7/5/10
Squat: 2x3 235 7/1/10
WS4SB III LOG
Week 1:
Monday - 5/17/10 - 176 lbs - ME upper
BB Bench: 2x3 135 lbs
DB Bench: 1x16 35 lbs 1x15 35 lbs
Seated Cable row w/ rear delt fly superset:
Row: 1x8, 1x9, 1x12 90 lbs
Delt: 1x10, 1x8, 1x12 75 lbs
DB Shrugs: 4x15 50 lbs
BB curls: 1x10, 1x8, 1x9 40 lbs
Tuesday - 5/18/10 - DE lower
10yd sprint x 10
20yd sprint x 6
40yd sprint x 4
Also played indoor lacrosse (alot of running up and down)
Wednesday - 5/19/10
OFF
Thursday - 5/20/10 - 178 lbs
Free Squat: 2x3 155 (getting back in the groove, didnt start light enough, terrible squat day)
Pullthroughs: 3x10 100
Sprinter Situps: 3x20
Farmer Walks : 4x48yds 52.5 lb DB’s
Friday - 5/21/10 - 178 lbs - DE upper
BB Bench: 1x12, 1x11, 1x8 105 lbs
Lat Pdown w/ rear delt fly superset:
Lat: 3x12 90 lbs
Delt: 1x8, 1x8, 1x10 90 lbs
DB Lat raises: 4x12 15 lbs
DB shrug w/ tricep pushdown superset:
Shrug: 3x10 65
Tricep: 1x20, 1x24, 1x20 105
Weighted Abs: 1x15, 1x10, 1x10, 1x10 30 lbs
Saturday - 5/22/10
Lacrosse scrimmage
Sunday -5/23/10
OFF
Week 2:
Monday - 5/24/10 - 181lbs - ME upper
BB Bench: 2x3 140
DB Bench: 1x17 40 1x9 40
Seated Cable row w/ facepull super set
Row: 1x9, 1x9 1x11 105 lbs
Facepull: 1x10, 1x11, 1x12 60 lbs
DB Shrug: 4x15 60 lbs
BB Curls: 1x12, 1x10, 1x8, 1x8 45 lbs
Tuesday - 5/25/10 - DE lower
Hill sprints
5x 40 yards
5x 60 yards
5x 40 yards backpedal
Wednesday - 5/26/10
OFF
Thursday - 5/27/10 - 179lbs - ME lower
Free squat: 2x3 205
Pullthroughs: 3x10 110
Sprinter situps: 3x20
Farmers Walk: 5x48yds 52.5 lb DB’s
Friday - 5/28/10 - 180 lbs - DE upper
BB Bench: 1x14, 1x9, 1x8, 115
Lat pdown w/ facepull superset:
Lat: 1x12, 1x9, 1x11 105
Facepull: 3x12 80
DB lat raises: 1x12, 1x9, 1x10 20
BB Shrug with Tricep pushdown superset:
Shrug: 3x10 100
Tricep: 1x20, 1x20, 1x15 120
Weighted abs:
4x15 100lbs on ab machine
Saturday - 5/29/10
OFF
Sunday - 5/30/10
OFF
Week 3:
Monday - 5/31/10 - 181.5 lbs - ME upper
BB Bench: 1x3 150, 1x2 150 (failed last rep)
DB Bench: 1x15, 1x10 42.5
Seated cable row w/ facepull superset
Row: 1x10, 1x8, 1x10 120
Facepull: 1x12, 1x10, 1x12 90
BB shrugs: 1x15, 1x15, 1x15, 1x12 125
BB curls: 1x10, 1x8, 1x8 1x11 55
Tuesday - 6/1/10 - DE lower
Hill Sprints
10x50yds
5x60yds
Indoor lacrosse
Wednesday - 6/2/10
OFF
Thursday - 6/3/10 - 178lbs - ME lower
Free squat: 2x3 215
45 deg back raises: 3x10 25
Sprinter situps: 3x20
Farmers Walk: 4x48yds 55 lb DB’s
Friday - 6/4/10 - 175lbs - DE upper
BB Bench: 1x12, 1x11, 1x6 120
Lat pdown with facepull superset
Lat: 1x9, 1x10, 1x8 120
Facepull: 3x12 100
DB lat raises: 1x11, 1x10, 1x9, 1x8 20
DB shrug with tricep pdown superset:
Shrug: 3x10 70
Tricep: 1x20, 1x16, 1x15 135
Weighted abs:
Weighted decline sit ups : 4x15 35
Saturday:
OFF
Sunday:
OFF
Week 4:
Monday - 6/7/10 - ME upper
BB Bench: 2x3 150
DB Bench: 1x15, 1x6, 45
Seated Cable row with facepull superset:
Row: 1x12, 1x10, 1x12 120
Facepull: 1x9, 1x10, 1x12 100
BB Shrug: 4x15 135
BB curl: 1x10, 1x8, 1x8, 1x11 60
Tuesday - 6/8/10 - DE lower
Timed Mile Run: 6:59
Indoor lacrosse
Wednesday - 6/9/10
OFF
Began mixing 5g Biotest german monohydrate creatine into my PWO shake. Going to do 4-6 weeks on, 2 weeks off.
Thursday - 6/10/10 - ME lower
Free Squat: 2x3 195
45 deg back raises: 3x10 35
Sprinter situps: 3x20
Farmers walk: 5x48yds 55 lb DB’s
NOTE: It definitely crossed my mind monday after the weights felt like a ton that next week (week 5) might be a deload week. After today that is confirmed. Next week will be my deload week.
Friday - 6/11/10 - 176 lbs - DE upper (rep day)
BB Bench - 1x11, 1x10, 1x5 125
Lat pdown with facepull superset
Lat: 1x9, 1x9, 1x8 120
FP: 1x12, 1x12, 1x10 100
DB lat raises
1x12, 1x10, 1x8, 1x8 20
DB Shrug with tricep pdown superset
Shrug: 3x10 70
Tricep: 1x17, 1x15, 1x16 135
Abs: Didnt do weighted abs because of pulling in lower ab section which was painful and didnt want to push it to possibly tear or injure something. any ideas as to what this is?
100 crunches
15 leg raises
100 crunches
The pain is definitely in the lower abs as leg raises caused some pretty good pain, feels like something is super tight and going to pop.
Week 5:
THIS WEEK IS DELOAD WEEK. Same sets/reps, 50% weight, reps do not exceed 10.
Monday 6/14/10 - ME Upper
BB Bench
2x3 75
DB Bench
2x10 27.5
Seated cable row with facepull superset
Row: 3x10 60
FP: 3x10 50
BB shrug:
4x10 70
BB curl:
4x10 30
I can already say that deloading is boring as hell. Haha
Tuesday 6/15
2 mile powerwalk
Indoor lacrosse
Wednesday 6/16
OFF
Thursday 6/17
Box squat
Did box squats instead of free squats to feel out the form because that is what Im going to be using after deload week as my 2x3 exercise.
2x3 105
45 deg back raises
3x10 15
Sprinter situps
3x10
Farmers walk
4x48 yards 27.5
Friday 6/18
Bench
4x10 65 (really focused on bar speed)
Lat pulldown with facepull superset
Lat: 3x10 60
FP: 3x10 50
DB Lat raises
4x10 10
DB Shrug with tricep pushdown superset
Shrug: 3x10 35
Tricep: 3x10 75
Weighted abs
4x10 15
DELOAD WEEK IS OVER!!!
First day back after deloading and I hit some PR’s!!
Bench
2x3 155 PR
Incline DB Bench
Decided to throw these into the mix, feeling them out, can definitely up weight next workout.
1x17 1x15 35
Seated cable row with facepull superset
Row: 1x10, 1x9, 1x9 135 PR
FP: 1x10, 1x10, 1x8 110 PR
BB Shrug
3x15 145 PR
BB Curl
1x11, 1x9, 1x6, 1x6 65 PR
Tuesday - 6/22
HIIT Sled Dragging
1 min drag “sprint” forward
1 min brisk walk
1 min drag “sprint” backwards
1 min brisk walk
1 min drag “sprint” forward
90 lbs
Wednesday 6/23
OFF
Thursday 6/24
Box squat
2x3 225 PR!!
45 deg back raises
3x10 45 lbs
Sprinter situp
3x20
Farmer walk
3x48 yds 60lb DB
1x60 yd 60 lb DB
Friday 6/25
Bench
1x10, 1x7, 1x5 135
Lat pdown with FP superset
Lat: 1x10, 1x9, 1x10 120
FP: 1x10, 1x11, 1x12 110
DB Mil Press
1x9, 1x10, 1x10, 1x9 30 lb DB’s
DB shrug with tricep pushdown superset
Shrug: 3x10 75
Tricep: 1x15, 1x15, 1x15 120
Weighted Abs
4x10 35lb decline situps
4x10 per side 35lb side raises
Saturday 6/26
HIIT Sled
1 minute backward drag, 1 minute rest, 1 minute forward drag, 1 minute rest, 1 minute backward drag, 1 minute rest, 1 minute forward drag
90lbs
Sunday 6/27
OFF
Monday 6/28
Incline Bench
2x3 135
DB Bench
1x14, 1x8 50
Tbar row with FP superset
T: 1x11, 1x10, 1x12 135
FP: 1x10, 1x12, 1x12 110
BB Shrug
3x15 150
BB Curl
1x10, 1x10, 1x8 1x8 70
Tuesday 6/29/10
No Sled
Indoor Lacrosse
Wednesday 6/30/10
OFF
Thursday 7/1/10
Box Squat
2x3 235 Another 10 lb PR!!
Pullthroughs
3x10 130
Sprinter Situps
3x25
Lying resisted leg raises
4x10
Farmer Walk
3x48yd 60 lb DB’s (all in under 30 sec)
1x60yd 60 lb DB’s (34 sec)
Friday 7/2/10
Bench
1x8, 1x8, 1x7 135
Lat Pdown with RDF Superset
Lat: 3x10 120
RDF: 3x10 90
DB Mil Press
3x10, 1x8 32.5
DB Shrug with Tricep pdown superset
Shrug: 3x10 75
Tricep: 1x20, 1x16, 1x15 120
Weighted Abs
Decline situp with standing russian twist superset
Situp: 4x15 25 lb
RT: 4x15 45 lb
Saturday 7/3/10
No sled due to pouring rain
Monday 7/5/10
So I was feeling good today warming up on the bench and wednesday im getting my wisdom teeth pulled so I attempted a 10 lb PR. Needless to say, I was inches away from it! Since I alternate BB benching each week between incline and flat, I definitely think 2 weeks from now ill be able to hit 2x3 170!
Bench
2x3 165 Light help on last rep of both sets
Inc DB Bench
1x17, 1x13 40
Seated CR with RDF Superset
CR: 1x15, 1x12, 1x15 135
RDF: 1x10, 1x6, 1x8 105
Question on the RDF, I feel like I have ok back strength with the cable rows but with the rear delt flys, they are very difficult for me. Could it just be the exercise?
BB Shrug
3x15 155 Good Working Weight, probably will stay here for a few weeks
BB Curl
1x14, 1x10, 1x11 70
Tuesday 7/6/10
HIIT Sled Dragging
5 intervals
1 min fwd, 1 min rest, 1 min bkwd, 1 min rest,1 min fwd, 1 min rest,1 min bkwd, 1 min rest,1 min fwd, 1 min rest,
Rest of the week I probably wont be in the gym because of wisdom teeth surgery tomorrow morning and being on pain meds. Wednesday is typically an off day. Thursday is ME lower (squat day) and Friday is repetition upper body.