My WS4SB Physique Clinic

barrs1985 · February 14, 2008, 1:23pm

My Program is stalling at the moment.

My shoulders are clicking alot and im abit worried. Im gonna assess them and see what needs to be done in terms of strengthening.

Im thinking of laying off the weights for a week and doing mainly cardio as hopefully this might also speed up my metabolism work.

Yesterday was Gaelic Football training and alot of running. Sunday il have a match and review my shoulders then and see whats in store for next week.

Defo gonna be back to strict routine with regular posts starting next monday again!

blunt · February 14, 2008, 8:20pm

so to get even…

First:
DE Lower Body workout

Depth jump 5 set 3 reps

Bulg. Squat elevated 3 set 10 reps 12 kg

hyperextension 2 set 10 reps 12 kg
one set without weight because my back started to hurt

crunch 12 kg 20 reps
crunch with twist 12 kg 15 reps
leg raises 10 reps
The Depth jumps are kind of funny because you dont really feal anything happening. you just feel like youve warmed up.

DE was nice and i decided to keep the DeFranco template until offseason really kick in.

now today was RE upper body.

10 min of running
RE bench - Close grip 12x30 Kg, 13x28 Kg, 13x28 Kg, 9x28 Kg
Chins 25 total or 7 sets - 10,5,4,6
Reverse Flyers - 12x7 Kg, 15x5 Kg, 15x5 Kg, 15x5 Kg
BB Shoulder Presses standing 12x30 Kg, 8x40 Kg, 8x40 Kg, 9x40 Kg
One arm DB rows - 15x28 Kg, 10x32 Kg, 10x32 Kg
Low Rows - 9x95 Kg
Tricep cable pushdown - 10x30 Kg
Dips/Pushup superset - 20/16, 20/5
10 min. of running

im pretty beat up after the training. but i couldnt find the concentration to keep doing only one exercise for 3-5 sets. s i changed many exercises after 3rd set and did 2 last sets.

it might be because i am taking smaller rest periods than i used to that i feel this way.

anwways. i am looking forward to squatting again tomorow.

and even more to the last week of close grip benches. funny thing is that i have close gripped as much as i have normal grip benched last time. so hopefully my bench have also evolved.

-Blunt out

blunt · February 14, 2008, 8:25pm

[quote]barrs1985 wrote:
My Program is stalling at the moment.

My shoulders are clicking alot and im abit worried. Im gonna assess them and see what needs to be done in terms of strengthening.

Im thinking of laying off the weights for a week and doing mainly cardio as hopefully this might also speed up my metabolism work.

Yesterday was Gaelic Football training and alot of running. Sunday il have a match and review my shoulders then and see whats in store for next week.

Defo gonna be back to strict routine with regular posts starting next monday again! [/quote]

Hey champ !

Be sure to look up Eric Cressey’s article on shoulder health. it really helped me out fixing shoulder issues.

and good luck on recovering over the weekend without cheating to much

blunt · February 17, 2008, 7:27pm

ME Upper Body Workout

3,5 Km Running at 14 Km/h Weights(Kg) Reps
ME exercise Box Squat 40-60-80-100-100 10-10-12-5-5
Unilateral Split Squat 32-36-40 8-8-6
Lower back Good Morning 40-50 12-12
Lower back Hyper extension 10 20
Abs Crunches with 16 kg kettlebell 20 reps, Legraises 20 reps, twist crunches 16
Plank for 35s

1,5 Km running at 14 Km/h

i did one set of 20 reps full squat with 60 kg. dont know why i just felt like it.

Not much to repport else. allthough i think i will need to alter my diet a little. right now this is how it looks

Breakfast:
1 bowl of oats and cornflakes mix
1 clementine/orange

dinner is lean meat and salad
or lean meats on brown bread with salad

then i get a protein drink with 24 G protein
at 16:00

and then at 19 i get Dinner witch i cant control.

i have control day at the end of the month. and then i decide if i have to take any drastical meassures to get my weight down to the 87 Kilos.

but for now Blunt out

blunt · February 17, 2008, 10:38pm

Just wanted to note that the reason i aint squatting more weight are not because i cant. but i am trying to get my technique perfected. so i want increase my weight with more than 10 kilos pr. week until i reach my max.

barrs1985 · February 19, 2008, 8:28pm

Yesterdays Diet was good,

Did some Gray Cooks Movement Patterns Work for the deep squat.

Today was good also, ive decided to take another week off the weights, my shoulders still arent right n its my Champ weekend next weekend!

I think ive done enough weights prep for this weekend and am concentrating mainly on skills work and stamina work for the weekend!

Today was training with small bit of interval training but mainly some sprints with the ball and high intensity with ball work, feel shattered after it!

Tomorrow im working but have training again before hand.

Things have come along nicely, i still feel the body is in good shape! Looking to do some more rehab for my shoulders tonight n hit the weights back hard again come next week.

blunt · February 24, 2008, 3:41pm

Just wanted to note that i am still here

i have 2 workout that i havent written in the log but ive been really busy going in season for the last couple of games and taking drivers lisence and shizzle

…

blunt · February 25, 2008, 7:09am

ME upper body Workout

Close Grip Bench
Weights : 25,45,65,85,105,105
Reps: 20,10,5,5,3,3

DB Benchpress
Weight: 20 Kg
reps: 23,22

DB rows
Wegiths: 20,24,24
reps:12,12,12

Seat. Power Cleans
Weigths: 10
Reps: 12,12,12

Shrugs
Weights: 22,22,26
reps: 25,30,23

Curls
weights: 16
Reps 20-18

blunt · February 25, 2008, 7:15am

RE upper body workout

Normal grip Bench
Weights : 65 KG
Reps: 26,24(CL set), 13

Chins
Weight: BW
reps: 9,4,4,4,4

Reverse flyes
Wegths: 8
reps:12,10,10

Shoulder Press
Weigths: 40
Reps: 10 back,10 front,7 back, 8 front

One arm DB rows
Weights: 30
reps: 12,12,10

tricep pushdown
weights: 25,32Â½,35
Reps 25,15,8

i have decided to start using a weight that is so high that i dont meet my rep scale on the 2 last sets for 4 set exercises and last set for 3 set exercises. hopefully i will see some gains. also my bench is stuck on ME days so ive decided to throw in extra tricep work whenever possible.

blunt · March 3, 2008, 10:10pm

Sorry guys didnt have any internet time the entire weekend because i was 700 kilometres away from home…

now i trained down there even though but it i felt rubbish when squatting so i just did 5*5 of 100 kg to get some volume in my legs and getting my technique right because i was in a commercial gym.

I was thinking of joining such a place to get a better atitude arround training but next time i go to the other gym alone im gonna see if i can hit up a training partner or at least someone to motivate me.

so i have 2 workouts that aren’t logged so get ready.

ME upper Body

Floor Presses
Weights : Worked up to 90-93-95 KG
Reps: 5-5-3

DB benchpress
Weight: 26, 24 Kg
reps: 8,12

Bent over barbell rows
Wegths: 60 Kg
reps:10,10,7

Seat. Power Cleans
Weigths: 12,14,16
Reps: 10,10,7

Shrugs
Weights: 30
reps: 15,12,10

Tricep triset - TPD(12x40 kg) LTE(6x12 Kg), pushups(30xBW)

triset x 2

giong to start throwing in weighted dips

What should have been ME lower body !

so worked up to
5x5 100 KG Squat

and then i did various back and tricep exercises.

Well im happy to be back i have 2-3 games left before we go off season so im looking forward to some major strength gains when that comes arround.

blunt · March 5, 2008, 10:09pm

So was a very good training day wise. my training partner got cramps or whatever when bicycling to the gym (yup i do that 6km each way) but i just asked a person in the Gym to spot me on my max effort lift. i tried to bench normal and i got 100*5. i felt a little weak at the beginning but it was really good to finally hit it for 5 reps that i have been thriving for so long and all it took was 4 weeks without benching and i go up 2 reps :S strength is confusing. but this just shows that you need to believe in the system and it will work.

ME Upper Body Workout

ME benchpress worked up to 100x5 < PR +2 reps
super happy for this PR

Superset:************************
DB rows
Reps: 12-12-12
Weight: 30-32-34
first time i could go so heavy on this exercise with good form. strenght gains is going through the roof today

Seat. Power Cleans
Reps: 12-12-10
Weight: 8-9-10

Supplement bench - DB benchpress palm in
Reps: 17-15
weight: 24

Power cleans
Reps:10-10-10
Weight:40

blunt · March 12, 2008, 9:24pm

so today was handball practise…

not so hard but did some weights and alot of cardio

RE bench 70 kg.

close 17-15
normal 20-18

DB row
33kg312

did some circle work on one of those machines were you lay down and use your own bodyweight… i added 40 kilos though

got 3 weeks of off-season now. so it will be good to get back to the log.

next 2 weeks will be cardio cause i need to jump start my dieting a little

so tomorow is going to be 60 min threadmill interval. and then some barbell complexes…

barrs1985 · March 13, 2008, 4:13pm

ok sorry for disappearing for roughly about 5 weeks. This mainly was because of college work but thankfully i had my last exam yesterday! I have one more assignment, two more placement s and then im finally qualified!

I also done my S and C accredited exam. It went well and im awaiting the results. Also handed in my final year project/dissertation! For anyone thats interested i concluded that tape measures are reliable and valid for measuring leg length discrepancies when the average of two or more measurements are taken!

Anyways back to business! Suppose to be playing a game last night but it was called off due to water logged pitch so i decided to bit the bullet and hit the gym instead!

I must also inform that this will be where my MODIFIED WS4SB program will come in now, im happy with my base of strength that i got from my first phase. Now my goals is to get fit in anaerobic and aerobic endurance while also trying to increase my strength and of course strive to get shredded!

I plan on working my ass off for another 5 week cycle and putting alot more anaerobic endurance and energy systems work into my programs! Also my shoulders are still acting up abit so im going for form now and nothing else!

Training for 12/03/08:
Jog to gym 10 mins duration at about 70% intensity. Legs were like jelly after this!

Hips and general lower body mobility work and foam rolling.

Rowing Machine work:
11 sets of max effort for 20 seconds with 40 seconds rest on top level. This took alot out of me and my training partner!

Next up was External Rotator cuff rehab for my shoulders. 3 sets of 10 each side.

Next was serratus anterior strengthening again for my shoulders. 9 kg DBs in supine and pushing through, as described by EC.

Next up we done half a tabata method with a Box Squat and 40kgs incl barbell.
2 mins of 20 secs many squats as possible with 10 seconds rest, repeated 4 times. This was tough also and my legs felt like jelly.

Next was internal rotator rehab in prone with a 5 kg DB.
3 sets of 10 reps per arm.

Tabata Method on level 20 on stationary bike.
Absolute torture!

Finished with some core work including briding with and without ball and side planks.

Then we jogged home and i can feel the DOMS coming on already!

Thing i noticed is that i get a bit of back pain from standing still for a long time and my shoulders need addressing too so from now on im gonna get the best possible techniques with my weights and leave the ego at the door.

Im happy to a certain extent with muscle size, obviosuly wana get bigger but i reckon if i can get abit more shredded itd mean more definition.

Anyways im not gonna turn into a aerobic geek by any means! Still gonna hit the weights hard!

Part of my exam was to demonstrate the oly lifts and i really enjoyed doing them so im gonna incorprate some of them into my routines aswell!

Again nothing major heavy but gonna go for technique to start with!

Its back on!!!

barrs1985 · March 13, 2008, 4:14pm