IronManMMA's WS4SB Log

Started WS4SB a week ago, and will start posting a log for the hell of it.

Bodyweight: 169lbs

Current lifts:
Bench: 220x1
Squat: 275x5
Deadlift: 385x5

Yes I know my squat to deadlift ratio is messed up for some odd reason. Hope to fix that soon.

All weights are listed in lbs
Sunday: ME Upper

Pin Press:
45x10
45x10
135x5
175x3
190x3
200x3
215x1
210x2

JM Press
135x5
145x5
155x4

Pullups
27.5 x5
27.5 x5
27.5 x5
BW x7

Barbell front raise
45x10
65x10
75x10

Was very upset with my pin presses, my goal for today was to pinpress 215x3 but only got 215x1, then lowered the weight 5lbs in an attempt to go 210x3, and failed once again with 210x2. Definitely lowered my confidence fort his workout, I know for a fact it wont happen again

Tuesday- ME Lower

Deadlift
135x5
135x5
135x5
225x5
295x5
315x5
365x5
390x4

Barbell Hack Squat
135x5
225x5
225x5
225x5

RDL
140x10
140x10
140x10

Situps
14
14
18

Thursday- RE Upper

Bench
45x10
45x10
45x10
135x27
135x13
135x9 (really need to work on my muscle endurance lol)

Seated barbell shoulder press
45x5
115x4
100x5
100x5
100x5

Pushdowns
3x10

BB row
160x10
160x10
160x10

BB curls
70x10
70x9

Sunday ME Upper

Pin Press
45x10
45x10
45x10
135x5
185x5
200x3
205x3
210x4(PR)
215x3(PR)

JM Press
140x5
150x5
160x5

Pullups
30x5
30x5
30x4

Front Raise
50x10
60x10
80x10

YESS Pin press was a success, I can now forget about last week and continue with PR’s. This is the end of the 1st pin press cycle, next week I’m starting floor press

Tuesday- ME Lower

Pin Squat
135x5
135x5
225x3
275x3
295x3 (PR)
305x3 (PR)
310x3 (PR)

Goodmornings
190x5
190x5
190x5

RDL
145x10
145x10
145x10

Situps
15
15
19

I did this program back in 2007 for about 8 weeks I think. My setup was a bit different than yours. I’m sure you’ll have great success on this program, best of luck!

[quote]Soda Popinski wrote:
I did this program back in 2007 for about 8 weeks I think. My setup was a bit different than yours. I’m sure you’ll have great success on this program, best of luck![/quote]

how were your gains in terms of the big 3?

Thursday- RE Upper

Bench
45x10
45x10
45x10
135x28
135x14
135x8 (Once again, my muscle endurance SUCKS)

Military Press
95x5
95x5
95x5
(Yes this sucks, but i couldnt go any heavier due to 28 reps on bench)

Pushdowns
3x10

BB Rows
165x10
165x10
165x10

BB Curls
70x10
70x8

^ as to why your doing 28 reps of a set . . . . .

even defranco is not a big fan of high rep sets, i think anything beyond 20 reps, he calls it cardio

anyways if it was me i think i would stick with less than 20 reps per set, even if you feel you got more left in the tank

So today I decided to do regular flat bench instead of floor press. Here’s my workout

Sunday- ME Upper

Bench:
3 sets of 45x10
135x5
170x3
185x3
195x3
205x3
210x3
215x2

Pushdowns
3x5

Pullups
30x5
30x5
30x5

Upright Rows
95x10
95x12
95x8

Plate pinches
5lbs- 1:17
5lbs- 0:55
5lbs- 0:50

Overall was a good workout, not upset at my flat bench at all, because I know for a fact I will get 215x3 next week, this is one of the first times I’m not pissed off at a failed set

Tuesday- ME Lower

Deadlift
135x5
225x5
295x5
315x3
365x3
385x3
405x1(PR)

Leg Extensions
5x10

Leg Curls
4x10-12

Leg raises
15
15
(got too lazy on these)

Was a decent workout, i only got 1 rep on 405 because I was a little too excited on pulling 4 plates for the first time, next time I will aim for tripples

Thursday- RE Upper

Pushups
44
24
16

Skullcrushers
65x10
65x9
65x9

Front Raise
65x15
65x15
65x15

Chinups
10
9
5

Reverse Curl
45x10
55x10
55x10
55x10

the workout felt great, havent done pushups in a while, I will be aiming to add 3-5 reps next week to my pushups

Sunday- ME Upper

Flat Bench
3 sets of 45x10
135x5
170x3
185x3
195x3
205x3
215x3(PR)!!!
220x1(didn’t really attempt any extra reps)

Pushdowns
3x5

Pullups
32.5x5
32.5x5
32.5x5

Upright Rows
95x12
95x12
95x8

Side Bends
45x50
45x50
45x50

AWESOME workout, I knew I would get 215x3 no problem, next week I’ll be working up to a 1 rep max, and will be my last flat bench session

Tuesday- ME Lower
Pin squats
135x5
135x5
225x3
275x3
295x3
320x3(PR)
340x1(PR)
350x1(PR)
370xfail

Goodmornings
195x5
195x5
195x10

RDL
150x10
150x10
150x10

Situps
16
16
20

Awesome workout again, I’m fucking surprised on how many PR’s I’m making, didn’t expect to make these gains so fast, pretty pissed about the 370xfail though

Thursday- RE Upper

Pushups
48
22
19

Skullcrushers
65x10
65x10
65x10

Front Raise
70x12
70x12
70x12

Barbell Rows
170x10
170x10
170x10

Reverse curls
60x10
60x10
60x10

I did this program a few years ago. Even though they say max reps on the RE bench day I never went that crazy. I’d usually do 185 for 12-15. I never went to failure.

[quote]Soda Popinski wrote:
I did this program a few years ago. Even though they say max reps on the RE bench day I never went that crazy. I’d usually do 185 for 12-15. I never went to failure.[/quote]

yeah i’m gonna be doing 4x12 on incline bench next week for RE.

Sunday- ME Upper

Bench
3 sets of 45x10
135x5
175x3
185x3
205x1
210x1
215x1
220x1
225x1(PR)
230xFAIL

Military Press
115x5
125x5
135xfail

Pullups
35x5
35x5
35x5

Pushdowns
4x5

Pullup bar hangs
3 sets failure

Good workout, finally hit the 2 plate bench mark, I still feel like I coulda gotten 230x1, but didn’t due to poor technique, next ME exercise will be Floor press

FUCK THIS WORKOUT ODHGJLGFDHLKDJG;FDKGFDLG FUCK BOX SQUATS FUCKK