9Apr15 Repetition Lower
A. Box Jumps 3x3
30"x3
32"x3
33"x3
B. Sprints
4x10m
4x20m
C. DB RFESS w/ Front Leg Elevated 2" 4x8-10
70x8
65x10
70x10
65x12
D. Romanian Deadlift 3x8-12
215x10
215x12
225x10
E. Ab Wheel 4x10-15
x12
x12
x12
x12
F. Prowler Pushes
20min of 30m sprints, :60 rest, 200lbs-250lbs
10Apr15 ME Upper
A. Bench Press 5RM
45x10
135x5
155x5
175x5
185x5
195x5 - 5lb PR
200x3
B. DB Incline Bench Press 2xMax Reps
55x15
55x12
C1. Barbell Rows 4x8-12
145x11
145x10
145x10
145x8
C2. Face Pulls 4x8-12
70x12
70x12
70x12
70x12
D. KB Shrugs 4x8-15
70x15
70x15
70x15
70x15
E. Chins 4x8-15
BWx12
BWx8
BWx7
BWx7
11Apr15
Sprints
A. 8x100m 2:00 interval
:14-:15 for all
B. 4x200m 3:00 interval
:30
:31
:30
:30
C. 2x400m 4:00 interval
1:08
1:10
Bro how do you like Westsides program?
[quote]mattd534 wrote:
Bro how do you like Westsides program?[/quote]
I’m only two weeks into it, but so far I’m enjoying it. While it has been weird not squatting for a few weeks (I’m rotating front squats and deadlifts as the ME lower lift every 3 weeks) the single-leg work has been awesome.
To be honest, I think my favorite thing about following this program is that I don’t ever get that feeling where I wonder if I am doing too much or not enough. This program has worked for plenty of people, and as long as you train with violent intensity you will get results.
How’s your training going, my man?
13Apr15 ME Lower
A. Deadlift 5RM
135x5
185x5
225x5
245x5
265x5
280x5
295x5
305x3
Not a great day for pulling. 305 is new 3RM, though.
B. Barbell Reverse Lunge 4x6-12
185x10
195x8
195x8
205x7
C. GHR 3x8-12
x10
x9
x9
D1. Sprinter Sit-ups 3x20
D2. Russian Twists @10lbs 3x20
D3. Toe Touches 3x20
D4. Hip Thrusts 3x20
P.M.
Prowler Push
20x:15, :45 rest, 250lbs
14Apr15
A. DB Bench Press 4x12-15
65x14
65x13
65x10
60x12
B1. Pull-Ups 4x8-12
BWx10
BWx9
BWx8
BWx7
B2. Band Pull-Aparts 4x8-12
x12
x12
x12
x12
C. DB Military Press 4x8-12
45x11
45x10
45x8
45x8
D1. DB Shrugs 3x8-10
85x12
90x10
90x10
D2. Dips 3xMax Reps
45x7
45x8
45x6
E. DB Farmer’s Carry 3x60m
90
90
90
15Apr15
Intervals
Today’s session was supposed to look like:
4x400m 3:00 interval
3:00 rest
6x200m 2:00 interval
Thanks to last night’s Jack Daniels, it turned into:
4x400m 3:00 interval
1:09
1:10
1:12
1:14
3:00 rest
2x200m 2:00 interval
:32
:33
*Sprint to the McDonald’s across the street, and proceed to blow up their toilet for about 4 minutes. (I think I chipped the porcelain)
4x200m 2:00 interval
:33
:33
:33
:33
Needless to say, todays session was less than pleasant.
16Apr15 Repetition Lower
Been wanting to add in some power cleans to start working on them, haven’t done them since high school football. DeFranco reccomends adding them on repetition lower days.
A. Sprints 4x20m
B. Power Cleans 5x3
135x3
155x3
165x3
165x3
170x2
C. Front Rack Barbell RFESS 4x8-10
135x8
140x8
135x9
135x8
D. Romanian Deadlifts 3x8-12
225x10
225x11
235x8
E. Ab Wheel 4x10-15
x12
x12
x12
x12
F. Reverse Sled Drag 6x30m, :60 rest
380
425
425
425
425
380
17Apr15 ME Upper
A. Bench Press 5rm
45x10
135x5
155x5
175x5
190x5
200x5 - 5lb PR
205x2
B. DB Incline Bench 2xMax Reps
55x17
55x16
C1. Barbell Rows 4x8-12
150x10
150x11
150x10
155x8
C2. Face Pulls 4x8-12
70x12
70x12
70x12
70x12
D. One Arm Barbell Shrugs 4x8-15
95x12
95x13
95x15
105x10
E. Chins 4x8-15
BWx12
BWx10
BWx8
BWx7
18Apr15
Today marks three weeks of WSFSB3, so, as planned, I am going to switch some lifts. New schedule looks like this:
Monday: ME Lower
A. Front Squat 5RM
B. Heavy Sled Push 4x30m
C. GHR 3x8-12
D1. Sprinter Sit-ups 3x20
D2. Russian Twists 3x20
D3. Toe Touches 3x20
D4. Hip Thrusts 3x20
Tuesday: Repetition Upper
A. Weight Vest Push-Ups 4x12-15
B1. Chins 4x8-12
B2. Band Pull-Aparts 4x8-12
C. DB Millitary Press 4x8-12
D1. DB Shrug Walk 3 sets
D2. Band Tricep Pushdowns 3x15-25
E. Wrist Roller 3 sets
Wednesday: Conditioning
Thursday: Repetition Lower
A. Sprints
B. Power Cleans 5x3
C. RFESS 4x8-10
D. Good Mornings 3x8-12
D. Ab Wheel 4x10-15
Friday: ME Upper
A. Bench Press 5RM
B. Weight Vest Blast Strap Push-Ups 2xMax Reps
C1. Inverted Rows 4x8-12
C2. Face Pulls 4x8-12
D. One Arm Barbell Shrugs 4x8-15
E. Chins 4x8-15
Saturday: Conditioning
400m intervals
200m intervals
Sunday: Rest
18Apr15
Normally I run track intervals and sprints on Saturdays, but I wasn’t really feeling it today. My gym has tons of fun “toys” and so I decided to put together a little Strongman conditioning day. Lots of fun, in a twisted, brutal way. I’m going to try to throw one of these days in once a month.
Warm-up:
500m row
Lunge walks
High knees
Butt-kicks
Skips
Striders
Events:
A. 10x30m Prowler Sprints @ 200lbs, :60 rest
B. 4x5 Tire Flips, :60 rest
C. 4x60m Zig-Zag DB Farmer’s Carry @ 90lbs, :120 rest
D. 6x30m Reverse Sled Drags @ 400lbs, :60 rest
E. 4x Hand-Over-Hand Sled Pull w/ Thick Rope @270lbs + 30m Prowler sprint @ 200lbs, :120 rest
F. 100x Sledgehammer Swings, Alt. Hands Every 10 Swings, @16lbs
Took me just a little over an hour. Usually took about 3 minutes between events to get set-up and to hydrate. Not sure how heavy the tire was, but it was pretty much as heavy as I could go. The last couple flips were max effort. I took a picture of the tire for reference.
20Apr15 ME Lower
A. Front Squat 5RM
45x10
135x5
155x5
175x5
185x5
205x5
215x5
225x5 - 10lb PR! Stoked!
235x1
B. Heavy Prowler Push 4x30m
380
380
380
390
C. GHR 3x8-12
BWx10
BWx9
BWx10
D1. Reverse Crunch 3x10
D2. Russian Twist @25lbs 3x10/side
D3. Toe Touches @25lbs 3x10
D4. Windshield Wipers 3x10/side
Nice work on those front squats big man.
[quote]Evolv wrote:
Nice work on those front squats big man.[/quote]
Thanks brother! Felt so good. That’s been a goal of mine for a while.
Kind of a bummer though, when I was switching weights right before that set I dropped a 5lb plate on my foot. Hurt pretty bad at first, but the pain went away and I didn’t think much of it, but now its pretty swollen and painful. Not cool. Hoping it heals up by Thursday because bulgarian split squats while be an SOB if it still feels like this.
21Apr15
Foot feels better today. Ice and elevation truly are some of the best treatment methods, no matter how simple they may be.
Repetition Upper
A. Weight Vest Deficit Push-Ups 4x12-15
40lbs x 17
40lbs x 15
40lbs x 11
40lbs x 11
*Used two 45lb bumpers for the deficit, so about 3".
B1. Chins 4x8-12
BWx11
BWx9
BWx8
BWx7
B2. Band Pull-Aparts
x12
x12
x12
x12
C. DB Military Press 4x8-12
45x12
45x10
45x9
45x8
D1. DB Shrug Walk 3xMax Time
70x45sec
70x60sec
70x60sec
D2. Band Tricep Pushdowns 3x15-25, medium tension band
x15
x15
x15
*massive tri pumps, brah.
E. Wrist Roller 3x2
10lbs x 2
10lbs x 2
10lbs x 2
Didn’t get to do my conditioning yesterday because of my foot, so I did it today.
F. Prowler Sprints, alternate high handles, low handles 16x30m, :60 interval
140lbs x 16
*Breathing like a fat kid.
22Apr15
Sprints
A. 8x100m 2:00 interval
B. 4x200m 3:00 interval
:30
:30
:31
:32
C. 2x400m 4:00 interval
1:10
1:12
Weight is up to 188. In all honesty, having a hard time restricting calories to maintenance. It’s like my body has adapted to having a surplus and I feel constantly hungry. A little troublesome.
Are you trying to stay under a certain bodyweight Erik?
[quote]Evolv wrote:
Are you trying to stay under a certain bodyweight Erik? [/quote]
I’m not terribly concerned about bodyweight yet, I’m more concerned with the rate of weight gain. In just over 4 months I’ve gained about 25lbs. As long as I keep getting stronger and don’t get fat, I’m okay with gaining good weight. I’ve been very lean my entire life, so feeling a little fluffy kinda freaks me out haha.
Right on, I can totally relate.