Hello everyone
First week of a new block on WS4SB completed.
Today I’m feeling a bit sore from the repetition day I did yesterday (Thursday), which is good.
Here’s the weekly recap:
Max effort - Upper (monday)
Bench: 70 kg (154 lbs) x 6 / 74 kg (163 lbs) x 6 (AMRAP)
Low incline DB bench: 2 x max reps with 25 kg (55 lbs) x 15 / 10 reps
Seated cable row: 2 sets — 50 kg (110 lbs) x 10 / 60 kg (132 lbs) x 14 reps / 65 kg (143 lbs) x 10 (superset)
Triceps rope: 4 sets of 35 kg (77 lbs) x 15 / 15 / 13 / 8
Shrugs: 3 sets of 100 kg (220 lbs) x 10 + 2-second hold at the top
DB curl: 3 sets x 12.5 kg (27.5 lbs) x 15 / 13 / 12 reps
Dynamic training day (tuesday)
Box jump
75 cm (29.5 in) x 5 (easy) / 100 cm (39 in) x 5 / 110 cm (43 in) x 3 (first time attempting this jump)
Reverse lunge
16 kg (35 lbs) x 12 reps / 20 kg (44 lbs) x 12 / 20 kg (44 lbs) x 12 / 24 kg (53 lbs) x 12
Hyperextension superset with leg extension
3 sets x 20 kg (44 lbs) x 15 (easy) / 3 sets x 50 kg (110 lbs) x 15 + 2 sec hold
Weighted abs
3 x 15 reps + 5 kg (11 lbs)
Repetition day (thursday)
Incline Dumbbell Bench Press 6” negative
3 sets of 22.5 kg (50 lbs) x 8 reps
Lat Pulldown superset//
55 kg (121 lbs) x 15 reps
60 kg (132 lbs) x 15 reps
2 set of 70 kg (154 lbs) x 12/8 reps
//Cable Face Pull
3 set of 20 kg (44 lbs) x 15 reps
Overhead Press
3 sets of 15 kg (33 lbs) x 12/ 12/ 8 reps
EZ-Bar Curl superset//
3 set of 10 kg (each side) (22 lbs) x 15/10/10 reps
//Cable Overhead Triceps Extension
3 sets of 35 kg (77 lbs) x 15/12/12 reps
Farmer Carry
80 m (262 ft) in 3:00 min - 30% BW - 24 kg (53 lbs) each hand
Max effort Legs (friday)
Box Squat
Max set of 130 kg (287 lbs) x 5 reps ( first time
Bulgarian Lunge kb
3 sets of 24 kg (53 lbs) x 12 reps
Lying Leg Curl Machine
40 kg (88 lbs) x 12 reps
45 kg (99 lbs) x 12 reps
50 kg (110 lbs) x 6 reps
2 rounda of abs
Crunch/ russian twist / knee raises
20 reps each
Good workout today, feeling good
Give me your opinions on the training.
That’s it for this week. Weekend to work and rest, so next week I can try to hit some new PRs.
Next week will do more post
Have a good weekend, everyone.