I am going to be using the WS4SB3 programme for 16 weeks with the aim of building a base of strength. My current lifts are- Deadlift- 145kg, Squat-115kg, Bench- 77.5kg and 7 chinups. I weigh 80.9kg and I am looking to get down to a lean 75 <10% bodyfat.
Monday-Rest
Tuesday-Max. Effort Upper Body
Wednesday-Dyn. Effort Lower Body
Thursday-Rest
Friday-Rep. Effort Upper Body
Saturday-Max. Effort Lower Body
Sunday-Rest
30/11/10
Max. Effort Upper Body
a)Bench Press- 40kgx5, 45kgx5, 50kgx5, 55kgx5, 60kgx3, 62.5kgx3, 65kgx3, 67.5kgx3, 70kgx2
b)Chinups- 6,5
c1)Barbell Rows- 3x8 with 60kg
c2)Seated DB power cleans 3x15 with 2.5kg
d)Barbell Shrugs- 3x8 with 60kg
e)EZ Bar Curls- 3x12 with 20kg
f)Neck Curls- 3x15 with 10kg
01/12/10
Dyn. Effort Lower Body
a)Weighted Vertical Jumps- 5x3 with 10kg
b)Bulgarian Split Squats- 3x8 with 40kg
c)Romanian Deadlifts- 3x8 with 100kg
d)DB Side Bends- 4x15 with 20kg
02/12/10
Rest Day