Gabex's WS4SB Log

Training Logs
41

Notes:

I’ve never used the box squat, except a long while back to learn how far I should squat to.
18" is just above parallel. I was sitting, pausing, and trying to spring up. I heard you should do ~50% your 1RM. I don’t normally backsquat either, so I had to guess.

The speed pull was almost a stiff leg as I wasn’t using as much leg as I normally do when I deadlift. I 'm not sure if thats normal or not.

I’m pretty used to Power Cleans by now. I added in calves and abs because both are lacking.

Today’s workout kicked my ass. It took 45mins and I was getting my ass kicked

42

Monday (Upper ME)

Incline BB
135x5
145x3
150x3
155x1

Flat DB
75x8
75x8
75x7
65x7

HS Row (Seated, close parallel grip)
180x15
230x12
HS Row (Standing, regular grip)
230x10
230x10

Face Pull
65x15
72x15
77x12

Weighted HS Crunch
155x12
150x12
145x8

Incline BB: first time doing. assumed starting at 135 would be ok. should’ve maybe started lower

Flat DB: haven’t done in awhile… felt awkward

Rows: decided to change up grips…next time I think I might do a set at each of the 4 grips (close parallel, wide parallel, high, and low)

Face pull: …

Abs: …

43

So I think I’ll stick to incline for 2 more weeks, then go back to flat bench.

After Sat, I was thinking of maybe doing ME box squats instead of ME front squats. Any opinions appreciated.

Also, I was using something right below my knee s for a box, which I measured was 18". This sets me just above parallel. Should I go lower? Unless I’m fried, or using way too much weight, I usually don’t get stuck in the hole… so I was thinking it would be a good height. I’m open on ideas there, too.

44

Wednesday (Lower ME)

Front Squat
135x5
155x3
185x3
190x3
205x1

BB Step Up (18in)
135x8
145x8
155x6
165x4

Lying Leg Curl
100x10
115x10
130x8
130x6

Grip work.

I decided to go lower/heavier as opposed to my last squat cycle. Needless to say I was rather disappointed. I wanna blame it on not getting much sleep last night… but I also think I probably should have started the rep scheme I left off on, and then go from there.
I might changed my ME lift to a different squat.

Plus, I’ve been only front squatting for 9 months… I haven’t even seen ‘heavy’ in a while… some ME box squats sound fun… then getting back into back squatting

45

[quote]gabex wrote:
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). [/quote]

Does your gym have one of those aerobic steps? It’s not as high as a bench but it works in a pinch.

46

Friday (Upper RE)

RE Bench @ 135
17, 8, 6

Chins
10, 10, 10, 6

1-arm DB Press
50x5
50x5
55x5 *short rest bw L & R

MiniBB CG BP
80x10x3
80x6

HS Preacher Curl
70x10
80x8
70x10

Bench: up 1 rep

Chins: up 1 rep

1-arm DB Press: I figured if I was doing this unilaterally, the 10-15 reps was total, not per side… at least, thats how I do my unilateral leg work.

CG BP: I was going to do skull crushers, but I had never done them and didn’t think I was doing them right. Close grip bench press really hit my triceps harder than anything I’ve done yet

Curls: nothing really to say

I skipped the ab-circuit because I was exhausted, and will probably do it tomorrow anyways.

47

Got a free sample of Controlled Labs - Purple Wraath and Green Mag and decided to give it a go…

Needless to say, nothing so far compares to 4oz of Spike Shooter.

I used a lower box (15") today and did DE box squats 135x10, 145x10, 150x6

A lot harder than the 18" box. I also noticed a couple times I was not fully deloading onto the box.

Then I did Sumo Deadlift High pulls, 95x10, 115x10, 130x8

Felt really burnt out. Did calves, abs, and some other isolation work.

Came home and passed right now. What gives?

48

Monday (Upper ME)

ME Incline Bench
115x5, 135x5
145x3, 150x3
155x2

Flat DB Bench
75x6
75x5
65x10
65x7

Row (HS Plate Loaded Seated Row)
230x12x3
230x10

Face Pull
72x15
77x15x2

HS Weighted Crunch
155x12
150x10
145x8

49

Ok I haven’t updated in awhile, my laptop died.
I’m sure nobody is reading so it doesn’t matter. Its for my record only.

Wednesday (Lower ME)

ME Squat
Back: 135x5, 185x5
Front: 185x3, 205x1, 225xfailed

  • I tried to go back to backsquat. It felt really awkward and pain from my hips down my thighs. Im going to try again next time, and really warm up more. Possibly try wide stance instead of going ATG.

BB Stepup
135x8
155x6
165x6
175x4

  • No rest between legs

Cable pull Thru
204x10
229x4, lost footing, reset, 4 more reps
229x10
229x20… just kept going, probably had it in me because of the low volume squatting.

Skipped grip, did calves.

Friday (Upper RE)

RE Bench @ 135
18, 9, 5

Chins
12, 12, 12
4, switched to close grip, 2, did 2 negatives

1-arm DB Press
50x5, 55x5, 55x5

Close Grip Bench Press (mini BB’s)
80x10, 90x10, 100x10

Ez Bar Curl
87.5x10
92.5x7
87.5x8

Sunday

The Bear Complex (1 round per set)
95, 115, 135, 145, 155, 165

Power Snatch
95x5, 105x5, 110x3, 125x3

HIIT Bike
12 mins, 30 sec sprint @ ~115rpm, 45 sec normal pace @ ~80rpm

Calves, Abs

50

I’m checking in occasionally. I thought you quit there for a second. Keep it up!

51

Thanks man. Here’s Monday’s work out (Upper ME)

Incline BB
115x5, 135x5, 145x3, 155x1(+1 assisted), 150x1(+1 assisted)

DB Bench
75x5(+1 assisted)
65x9
65x8
65x6

HS Sitting Plate Loaded Row
230x12x3
230x10

Face Pulls
72x15
84x15
84x12

HS Wtd Crunch
155x12x3

The assisted reps were because I had a spotter…

52

Wednesday (Lower ME)

Warm up: OH Squat (bar x 5)
Back Squat (95x5, sit in hole)
(135x5x2)

ME Back Squat
185x5
205x3
225x1
205x2

BB Step Up
140x8
155x6
175x6 * quick rest between legs
185x4 * quick rest between legs

Cable Pull Thru
229x10
249x10
249x9
249x10

I realize the squat volume is kind of low. But the back squat felt a lot better today. I wasn’t going full atg. I still need to get used to it again. My weak point is my lower back ( I think from pulling sumo and front squatting only ). I used a belt for sets 205+.

I will drop pull thru’s, because that is stack+45 and I am hitting max reps. I will try to add good mornings.

53

Another late update.

Friday (Upper RE)

RE Bench @ 135
17, 7, 4 (down reps)

Chins
12, 12, 8, 4-2(close grip)-2(negative) (down reps)

1arm DB Press
55x5x2
50x5
40x7

CG BP
95x15
115x10
135x5
115x8

HS Seated Curl
55x15
80x10
55x15

Light Abs

Saturday

Back squat: 135x10
Front squat: 135x10
Back squat: 135x10
OH Squat: 95x5x2

RDL: 135x10, 185x10, 225x5x3

Lunge: 95x10, 115x10, 135x4

Squat rack walkouts

Calf raises (drop sets)

Push Press: 135x4 (lack of leg drive=lack of reps)

Planks

54

Monday (Upper ME)

ME Bench
135x5, 135x5
155x5, 165x5
175x3, 185x2(help on 2nd)
180x2

Wtd Dips
45lbs 6x4

  • Not from the upper assistance lift…

HS Seated Row
230x12
250x12
270x10
270x7-3 (finished last 3 reps 1 arm at a time)

Face Pull
77x15
84x15
84x13

HS Wtd Crunch
155x12x3
155x6

55

Little 500 week…
If you don’t know… you should.

So with that being said, nobody goes to classes the rest of the week. Pretty much a booze fest.

I am going to max dead today, and then try to burn myself out as I will not be returning to the gym until next week.

First 4 day break in a while.

56

[quote]gabex wrote:
Wednesday (Lower ME)

Warm up: OH Squat (bar x 5)
Back Squat (95x5, sit in hole)
(135x5x2)

ME Back Squat
185x5
205x3
225x1
205x2

BB Step Up
140x8
155x6
175x6 * quick rest between legs
185x4 * quick rest between legs

Cable Pull Thru
229x10
249x10
249x9
249x10

I realize the squat volume is kind of low. But the back squat felt a lot better today. I wasn’t going full atg. I still need to get used to it again. My weak point is my lower back ( I think from pulling sumo and front squatting only ). I used a belt for sets 205+.

I will drop pull thru’s, because that is stack+45 and I am hitting max reps. I will try to add good mornings. [/quote]

Did I read that right; you’re only box squatting 40lbs more for 1 rep than what you do for 4 reps in the step up?

57

That was plain backsquat. I hadn’t backsquatted in over 9 months. Sumo DL, Front Squats, and Power Cleans have been my main lower exercises and I feel that it has weakened my posterior chain.

225 wasn’t hard, just awkward.

As far as the 185 step up, Ill admit there might be a little cheating towards the end if I am tired or not resting between legs… as in I may not fully lockout my knees with that… and have my other leg compensate… but I am talking less than a calf raise motion.

sumo deadlift: 135x5, 225x5, 315, 365, 405 (began to stick right below knees, back wasnt rounded, kept pulling, locked out and held for 5sec)

bb step up: 135x12 (per leg), 165x6, 170x6

rdl: 225x6, 205x8, 185x10

lunge: 95x10x2

leg curl: 115x12x2

OVERTRAINING FTW!

58

Rough week.

This is going to be the end of the log.
I will probably continue WS4SB for a few more weeks, but I have 2 weeks left of school and then my schedule will completely change.

I am not sure where I am going from there.

On a side note, I think I popped a blood vessel in my calf from Wednesday. It began by looking like a spider vein with a small bruise, like quarter in diameter. Now it is a bruise the size of a sand dollar. We’ll see how it feels this Wednesday.