T Nation

Ghall's WS4SB3 Log

I started using this program a couple months ago and have seen awesome results. I am writing this log to keep me honest and motivated as I try to reach my goals.

Current Stats

Age: 22
Height: 5’9
Weight: 205
Body fat: ~12%
Bench Press: 350x1
Squat: 345x4 (Box squat to slightly below parallel)
Deadlift: 475x1
Box Jump: 46 inches

Goals

Bench Press: 420x1
Squat: 550x1
Deadlift: 650x1
Box Jump: 55 inches

I train with goals in mind, but I also listen to my body and try to take it easier when I feel over trained. I welcome any comments or suggestions, and I will try to post videos whenever possible. Thanks for reading!

Training Session Log - 4/11/11
Max Effort Upper

Bench Press
45x12
135x8
225x5
265x1
295x2
315x1
335x1
350x1
360x1 (with help from the spotter off the chest so it technically doesn’t count)
225x6
225x6
225x10

Seated One Arm Fat Grip Cable Rows / Facepulls Superset
4 Supersets of
90x8 each hand / 80x12

DB Shrugs
4x65x12 (stayed light to focus on proper form)

Zottman Curls / Triceps Pressdowns Superset
3 Supersets of
30x8 / 50x15

I have to judge how my legs feel tomorrow, I may push ME Lower to Wednesday. Also should note that I am not really following the recommended sequence with this right now, but I plan on straightening it out.

Took bodyfat this morning and I was 16% (AKA chubby) so I am going to work down to 10-12% for beach season. Also after thinking about my training last night, I got the top half of the 360 lb bench press rep pretty easily, so if anyone has any suggestions about how to strengthen the bottom part of the press I would love to hear them!

PLP day 9 (17 reps)

Pullups
1x7
1x6
1x4

Side to Side Body Weight Lunges
1x10 Each Side
1x7 Each Side

Feet Elevated Pushups
1x17

PLP day 10 (18 reps)

Wide Neutral Grip Pullups
1x8
1x6
1x4

Reverse Lunges
1x10
1x8

Pushups
1x18

Deload week starts with this workout until my ME Lower next week.

Deadlifts
45x10
135x8
225x5
315x3
365x3
405x3
225x5
225x5
225x5
225x5

Step Ups
45x12
45x12
45x12

Heavy Band Good Mornings
blue band for 3 sets of 10

I started the 100g of carbs diet today, so I figured this would be a good weak to deload and get used to having a little less energy in the gym. Gonna try to get down to 8% bodyfat. I have never been below 10 and it would be awesome to see my abs for the first time!

PLP Day 11 (19 Reps)

Close Grip Chinups
1x7
1x4
1x4
1x4

Lunges
1x10 each leg
1x9 each leg

Pushups
1x19

Felt extra tired and weak this morning due to the diet and lack of sleep. I’m going to sleep more from now on since I am no longer allowing myself to compensate by eating a ton of (clean(ish)) calories. I’m gonna need my energy in the gym tonight for DE Upper.

DE Upper

Speed Bench Press with a pause at the bottom.

135x10 x4

Pulldown/Facepull superset

150x10/70x12 x3

Lateral Raise

10lb plates x10 x3

DB Shrug/Hammer Curls superset

60x12/20x8 x3

4/15 PLP day 12 (20 reps)

Pullups
1x5
1x5
1x5
1x5

Lunges
1x10
1x10

Feet Elevated Pushups
1x20

Really feeling the diet in my energy levels…

4/16 Cardio/Circuit

I cheated on my diet in a terrible terrible way (key lime pie) and was so ashamed that I added in this workout on my day off. I am going to add in cardio circuits every time I cheat to help keep myself honest.

I did the following series of exercises with no rest between exercises and 60 seconds rest between circuits. I used 16KG kettlebells.

8x double KB clean and press
8x double KB bent over row
8x double KB front squat
5x KB windmill
12x alternating KB swings (release and switch hands mid air)

Went through the circuit 6 times, and dropped 2 reps off all the big exercises every other set (8,8,6,6,4,4)

After I was done I felt like jumping rope a bit so I did.

100 skips
30 sec rest
100 skips
60 sec rest
150 skips
30 sec rest
50 skips

Before I started this workout I foam rolled my legs and did a mobility circuit from EC and MR’s Maximum Mobility. Felt great when I left, especially considering how angry I had been at myself for cheating.

4/17 DB Complex Cardio

Cheated on my diet again but not nearly as bad. I had some sweet potato fries with my steak and burger for dinner, so while I was helping a buddy get form and pace down on his workout, I did a complex.

Pushups, SL Deadlifts, Bent over Rows, DB hang snatch, Shoulder Press, Front Squat. No rest between exercises, 30 sec between sets.

40 Lb DBs
8 reps per movement
7 reps
my grip was one fire at this point due to the kettlebell workout the day before so I dropped weight.

30 Lb Db’s
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep

4/18 PLP Day 13 (21 reps)

I skipped two days of PLP this weekend, just completely forgot about it. If anyone can think of a just punishment for that let me know.

Wide Neutral Grip Pullups
x10
x7
x4

Walking Lunges
x11
x10

Pushups
x21