T Nation

Gabex's WS4SB Log

Wednesday (Lower ME)

Front Squat
[Up to a 5rep max]
135x5
155x5
165x5
170x5
185x2

BB Step Up
[3-4 sets of 8-15]
95x8
115x6
135x4
135x4

Pull Throughs
[3-4 sets of 6-10]
209x10
214x10
219x10
224x10

Squat: I knew I could get 180x3 after failing half way up last time, and I wanted to push it today, I went for 185x3 and got 180x2 and held the 3rd rep in the rock bottom position for a few secs before I dropped the bar to the pins

BB Step Up: first time doing these…

Pull through: tried a wider stance, was able to add weight and I felt it more where I felt like I shuld be

Grip work

I am going to rotate my ME exercises next week.

upper ME-???, incline db press, chest supported row, face pull, wtd crunches

lower ME-deadlift, bb stepup, cable pull thrus, grip work

upper RE-dips, chins, 1arm db press, tri pushdown, curl, ab circuit

I have ??? for my upper ME lift because I don’t really know what I should do. I was doing weighted dips. I need a new one. My options are: bb bench (flat, incline, decline), bb floor press, etc.

Here’s the thing:
I don’t ever BB bench. And I mean ever. I’ve stuck to weighted dips, db bench (flat, incline), and military press/one arm press/push press/etc.

So, should I just bb bench? I’d have no idea what to start at/do and my #'s will be pretty pathetic.

Should I do floor presses? Never really done these either.

Can I just do db presses? I’m used to these and know what I could do.

Why not learn the BB bench press now? It’s a great exercise. You should probably be able to press at least what you do for the DB bench presses; try starting with a weight below that to warm up and just keep adding the weight until you get to your 3RM. If it’s your first time with the exercise you’ll easily beat your 3RM next time and it will feel great to add weight to the bar. My suggestion when trying it the first time is not to do too many reps in your warm up sets (maybe one set of 6, one 5, one 4, then lots of sets of 3) so you have plenty of energy if you have to keep adding weight for many sets.

If I were you, I would use barbell lifts for your ME work, and db work for you assistance work. I would also do a different lift on your 2 upper days [if you’re dipping on ME day, do flat bench on RE for instance] to get more variety. I’m currently doing this program and I’m really enjoying it. My log’s in the strength sports forum. I’m using it to switch back to a more “athletic” program, but I’m getting leaner, stronger and am ALWAYS hungry. I’m no expert on the program, but if there’s anything I can help you with don’t hesitate to ask.

Friday (Upper RE)

Dips
20, 20, 18

Chins
8, 8, 8, 8

1-arm DB press
40x10x3

Tri pushdown
120x10x2
120x6x2

Preacher Curl
77.5x12
87.5x8x2

Not really any progression =/
I’m going to go eat huge to make up for it

Saturday

Kinda sore, but went in.

Clean
135x5
145x5
155x3
165x3
185x1
185x1*failed catch?

Snatch
95x5
105x5
115x3
125x3

OH Squat
95x5x4

EDIT:
I forgot, at the end I did squats holding a 25lb plate straight out, slightly up in front of me 3 sets of 10.

BB Bench
135x5
155x5
175x3
185x3
195x1

Incline DB Bench
65x8x4

HS Row
230x12
240x12
245x12
245x10

Face Pull
60x15
72x12x2

HS Weighted Crunch
150x12
150x10
150x10

Bench: Maybe my 7th time doing ever. I needed a little help on the 185x3, and a little help with 195x1. I went on after needing help on 185 because I still wasn’t tired, I just suck at BB bench.

Incline: I probably could’ve used 70’s as I wasn’t fatigued much from BB bench.

Rows: the last set kicked my ass

Face Pull: I think I should have started heavier

Back to deadlifting today… pretty stoked. Last PR was 385 in Dec. I haven’t deadlifted much since then, with doing EDT, and then my first lower ME was front squat.

Im thinking I’ll try 135x5,225x5,275x5,305x5,315x3,335x3 and for progression I will try to gradually make those triples into sets of 5.

Sound good?

EDIT: I think I’m sticking to BB Stepup and pull throughs for the rest of the workout as well.

Wednesday (ME Lower)

Deadlift
135x5
225x5
275x5
315x3
340x3
355x3

BB Step-Up
135x6(per leg)x3

Pull Thru
204x10
214x10
219x10
229x10

Grip work

Deadlift: wow. a month off and it felt great. On 315, I felt that I could’ve pulled a few more… so I went to 340 instead of 335. 340 felt good, so I went up to 355. I started straining on the last rep but locked it out. I cannot say my form was 100%, hoping to have someone watch me on my last set next time. (no straps/wraps/belt, etc. just chalk + mixed grip)

Stepup: Huge improvement over last time (but then again I didn’t squat today). I only did 3 sets, but felt exhausted afterwards.

Pull thru: nothing new, except last set I lost footing on rep 4, had to reset and finish.

Grip work: nothing new here

Friday (Upper RE)

Dips
20, 20, 17

Chins
8, 8, 9, 6

1-arm DB Press
40x10x3

Standing DB Tri Ext
50x8x4

Preacher Curl
77.5x10
82.5x8
87.5x8

Short Ab Circuit

Ok, since I didn’t progress in the past two weeks, I am definitely changing my assistance exercises. Today I took shorter rests and tried to move the weights faster.

Nothing new about dips or chins. Next week I will sub dips for RE Bench max reps at 135. I will keep doing chins.

I’m not sure if I’m keeping the 1-arm press yet. I will stick to DB extensions. I haven’t done these in a couple years. Nothing new with the curls…except I hate 'em.

Ab circuit was short, my abs will still sore from Mon, and Wed.

Speaking of Wed, my lower back was still sore from ME dead, but my legs weren’t sore. I think I am going to sub Pull throughs for Leg curls.

Any thoughts or suggestions welcome. Thanks

Mon-ME bench, Incline DB, Row (1-arm), Face pulls, Wtd Crunch

Wed-ME Deadlift, BB Step Up, Leg Curl, Grip Roller

Fri-RE Bench @ 135, Chins, 1-arm DB Press, DB Tri Ext, BB Curl, Ab circuit

Week 5, 6
ME Bench, ME Dead, RE Bench
Week 7
ME Bench, ME Squat, RE Bench
Week 8
ME Wtd Dips, ME Squat, RE Bench
Week 9
ME Bench, ME Rack Deadlift, RE Dips
Week 9
ME Bench, ME Squat, RE Bench
Week 10
ME Bench, ME Deadlift, RE Bench
Week 11
ME Bench, ME Deadlift, RE Bench
Week 12
ME Wtd Dips, ME Squat, RE Bench

Monday (ME Upper)

ME Bench
135x5
160x5
175x3
185x2
185x1

Incline DB
70x8x3
65x7

1-arm Row
115x12
125x12
135x10
140x10

Face Pull
72x15
77x15
82x10

Wtd Crunch
150x10
155x10
155x8

Bench: added 5lbs to my last set of 5. I wanted to get 185x3 (last time I needed help on 3rd rep), but I didn’t get it, so I reracked and just hit another rep.

Incline: 3rd set I got a spot to help get the db’s up… didn’t count that as a rep. Last set I struggled to get the db’s up, and when I was pushing for 8 I just dropped em

Row: 1 arm row, no rest between arms. doing left then right.

Face pull: I think I cheated a little on the last set… maybe too heavy after doing 2 sets of 15.

Wednesday (ME Lower)

Deadlift
135x5
225x5
280x5
320x5
340x3
355x1

BB Step Up (18in)
**135x8
135x8
135x8
135x4

HS Seated Leg Curl
90x8
90x8
70x10
80x10

Grip roller

Deadlift: longer rests today working in with someone. 340x3 felt kind of weak, so I just did 355 for a single and held it for ~10 secs

BB Step Up: douche told me I couldnt do step ups on the bench anymore (“ruin upholstery”), so I did a set of split squats, then decided I could still do step ups. Used bumper plates stacked up to reach the height of the bench I was using. ~30sec rest between each leg, except on the last set (no rest).

Leg Curl: never done these before. I was kind of using momentum to get full ROM. Dont know if thats ok

Friday (RE Upper)

RE Bench @ 135
15, 8, 5

Chins
10, 10, 8, 7

1-arm DB Press
40x12x3

Standing OH Tri Ext
50x10, 55x8, 60x4, 50x10

BB Curl
90x8
80x10
70x10

Ab circuit

Bench: told spotter to rerack if I struggled or slowed, rest 60 sec, restart

Chins: last set was hard, esp last few reps

DB Press: no rest between sets, felt good, but had my heart racing

Tri Ext: feeling these in upper back/traps… but tris are sore the next day… not sure

Curls: elbows tucked. tight back. pain in my wrists.

Ab circuit: mix of various crunches and twists

EMPTY gym thanks to spring break. finished my workout in ~55 mins, compared to having to wait around and taking sometimes almost 70 mins to get to what i need

Seeing progress everywhere. I think RE dips were a bad idea… caused too much fatigue

Sunday

I didn’t write down anything today, but:

The ‘Bear’ Complex, 2 sets @ 135

Clean 5 3 1

Snatch 5 3 1

OH Squat 5 5 5

Speed pull 10x3

Fr Squat holding plate 15x2

Calves

Light abs

Upper (Upper ME)

Today was kind of weak for me. Started my brother out on ‘Starting Strength’ in between my sets. I think a combination of that and yesterdays work out wore me out.

ME Bench
135x5
160x5
175x3
185x2
195x1 - fail

Incline DB
70—fail
65x8x2
65x7x2

HS Row
230x12x2
230x10
180x15

Face Pull
72x15
77x12x2

Weighted Crunches
155x12
150x10

–done. Nothing really to talk about. I was teaching squat bench deadlift, then oh press and military.

Wednesday (ME Lower)

ME Dead
135x5
225x5
275x5
315x5
340x5
365x1 * bad form

BB Step-Up (18")
135x8
140x8 *rest 60sec b/w legs
145x8 *rest 60sec b/w legs

Lying Leg Curl (Paramount/Cable machine)
100x10 *easy
110x10
120x10
130x6

Grip Roller x2
Static DB Hold 100lbxfail

Friday (RE Upper)

RE Bench @ 135
16, 9, 6

Chins
10, 10, 8, 7

OH Tri Ext
50x10
60x8
65x4
55x10

BB Shrug
225x10
185x15
DB Shrug
100x10
80x15

HS Seated Curl
90x10
80x10
80x6
70x8

On the OH Tri Ext, I have a hard time keeping my elbows ‘close’ to my ears. My traps/lats are probably my most dominant muscle group and I feel them take over. Should I go lighter and try to force my elbows in?

EDIT: i found this vid, and this is what i am talking about, with my elbows out www.hardgainers-home-gym.com/exer_text/triext.htm

I’ve never ‘shrugged’ before. My traps have grown from deadlifts, rack pulls, weighted dips, push press, etc. What is the full ROM on these?

I can’t say that I will make it into the gym every weekend, but I will always be trying to do something active. For the days I do get it, I have been doing Power Cleans, trying to Power Snatch, and some misc work.

Today I tried out a “DE” day for lower.

DE Box Squat (18")
135x10
155x10
165x10
** Focused on speed, started to slow on rep 7 of last set. 90 sec rest between sets

Took 4 mins to rest/set up for next lift.

DE Speed Pull
185x10x3
** Focused on speed, noticed I wasn’t using much leg. I normally pull sumo, but was trying conventional for speed pulls. 90 sec rest between sets

Took 4 mins to rest

Power Clean
135x1
140x1
145x1
150x1
155x1
** Rest 60 sec between sets (basically change weight and catch breath)

Took 3 mins to unload bar and rest

Calf Raises
90x20
180x5x3
90x20
** 30 sec rest between sets

HS Weighted Crunch
To the left: 75x15
To the right: 75x15
Straight down: 75x15
** no rest

Front Plank: 2mins
Side Plank: 45 sec each