Back to training seriously after a year lay off. Looking to get bigger, stronger, and more athletic. I will be running Defranco’s WS4SB3 this summer with a few modifications. Namely adding some sprints and agility (similar to Defranco’s speed template) and some conditioning “finishers”. Feel free to ask any questions or leave any comments. Looking forward to training this summer.
Current Stats (5/1/2013):
Height - 6’0"
Weight - 175lbs
Training starts tomorrow, here is the plan for the first cycle.
Monday: (ME Upper)
A. Bench: 5RM
B. Closed Grip Bench: 2 x 15-20
C1. DB Rows: 4 x 12
C2. DB Rear Delt Flys: 4 x 12
D. DB Shrugs: 4 x 12
E. Zottmann Curls: 4 x 12
A. Depth Jumps: 5 x 3
B. Speed Skater Squats: 3 x 9
C. 45-degree hyperextensions: 3 x 12
D. Spread-eagle Sit-ups: 4 x 15
Barbell Complex (Deadlifts, Bent Rows, Hang Cleans, Push Press, Squat): 3 x 10 each
A. DB Incline: 4 x 15
B1. (Weighted) Pull ups: 4 x 8
B2. Face Pulls: 4 x 16
C. Arnold Presses: 4 x 8
D1. DB Shrugs: 4 x 10
D2. Alt DB Curls: 4 x 10
E. Plate Pinch Lifts: 3 x 5
50 Burpees
Friday: (ME Lower)
A. Squat: 5RM
B. BB Reverse Lunge: 3 x 10
C. Romain Deadlifts: 3 x 10
D. Ab Circuit (Sprinter Sit-ups, V-ups, Toe Touches, Hip Thrusts): 3 x 12 each
Barbell Complex (Deadlifts, Bent Rows, Hang Cleans, Push Press, Squat): 3 x 10 each
DB Row + DB Rear Delt
75 x 12, 15 x 12
80 x 12, 15 x 12
85 x 12, 15 x 12
90 x 12, 15 x 12
DB Shrugs
75 x 12
75 x 12
75 x 12
75 x 12
Zottman Curls
25 x 12
25 x 12
30 x 12
30 x 12
50 Burpees (3:22)
Notes: DB exercises are recorded with per DB weight when two DB’s are used (i.e. DB Shrugs were done with two 75lbs DB’s, etc.). Exercises where each side is done seperately are recorded per side (i.e. 12 DB rows were preformed with each arm.).
Tuesday 05/06/13 (DE Lower)
HRrest: 66 bpm
BW: 176 lbs
Running Verticals: (Auto-regulatory)
Depth Jumps: 5 x 3
“Speed Skater” Squats
50 x 9
50 x 9
50 x 9
45-degree hyperextensions
45 x 12
45 x 12
45 x 15
Spread-eagle Sit-ups
45 x 15
45 x 15
45 x 20
Barbell Complex: 3 rounds with 95lbs
Notes: “Speed Skater” Squats done with two 50lbs DB’s for 9 reps each leg. Rested 75secs between rounds of Barbell complex. Had to rest briefly in 3rd round during cleans.
Squat
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
265 x 3+1+1
205 x 8
BB Reverse Lunge
135 x 8
135 x 10
115 x 10
RDL
135 x 10
155 x 10
185 x 10
135 x 10 (Extended ROM)
Ab Circuit: 3 rounds
Barbell Complex: 3 rounds with 95lbs
Notes: Only got 3 reps at 265lbs, did 2 more reps rest-pause. Did not rest enough after squats, only 8 reps on first set of BB lunges. Last set of RDL’s done with extended ROM standing on 25lbs plates.
A. Incline: 3/5RM
B. DB Floor Press: 2 x 16
C1. Seated Cable Rows: 3 x 16
C2. Kneeling Cable Scarecrows: 3 x 12
D. Hammer Strength Shrugs: 4 x 10
E. Cable Curls: 4 x 10
"BeZercher" Barbell Complex: 3 x 10
Tuesday: (Sprint/DE Lower)
100m Sprint: 5 reps
A. Kneeling Jump + Box Jump + Depth Jump: 10 reps
B. BSS: 4 x 6
C. Pull-throughs: 4 x 12
D. DB Side-bends: 4 x 15
Jump Rope
Thursday: (Rep Upper)
A. DB Bench: 3 x AMRAP
B1. Chin-ups: 3 x AMRAP
B2. Inverted-row: 3 x AMRAP
C. 3-way “Shoulder Shocker”: 3 rounds
D1. Seated DB Shrugs: 3 x 12
D2. Rolling Triceps Extensions: 3 x 8
100 Push-ups
Friday: (ME Lower)
A. Deadlift: 3/5RM
B. Step Ups: 3 x 10
C. Swiss-ball Leg Curl: 3 x AMRAP
D. Plank to Push-up: 3 x 30 (15 leading with each arm)