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Jhusk's WS4SB Log

Today was my first day doing my WS4SB routine. Current stats:

23 y.o. male, 6’6", 215 lbs, no idea on BF%, probably 15ish-- no visible abs, but no gut, I seem to carry most of my fat in the lower stomach.

My goal is strength. I’m a big dude, I want to be strong like one in the core lifts. I can only imagine I’ll add some size as well. I’ll be posting some pics in the coming days, and will probably post pics anywhere from every 2 weeks to monthly. So without further ado…

11/11/09 - Day 1 - ME Upper Body

ME Lift: Bench Press, worked up to 3RM of 185 (quick note on the low bench weight–one, I have really long arms. Two, I haven’t seriously barbell benched in probably 7 years. This is why it’s so low now, but I look at it, I have plenty of room to go up)

DB Decline Press: 100x8, 110x8, 110x8, 120x8
Seated Cable Row: 8 (plates)x10, 9x10, 9x10, 10x10
Hammer Strength High Pulldowns: 110x12, 120x12, 130x12
Hammer Curl: 30x8, 35x8, 35x8, 40x8* *reached failure here, used some body english to get the last two reps
Weighted Swiss Ball Crunch: 70x15, 70x15, 70x15, 70x15

So there we go. Since I’m just starting, I’ll probably be feeling out the program for at least the first week. I train Wednesday, Friday, Sunday, with a ME Upper, ME Lower, Repetition Upper Split. If I can, I’ll fit in a DE Lower on Monday or Tuesday.

Like I said, I’ll post pics in the coming days. Please comment, encourage, point out flaws, whatever. Here’s to the trip to strength!

11/13/09 - Day 2 - ME Lower Body

ME Lift: Barbell Squat, worked up to 5RM of 315.

Reverse Lunges: 155x8, 175x8, 195x8
Romanian Deadlift: 185x6, 205x6, 215x6, 225x6
DB Holds: 3 sets of 30 seconds holding 100 lb. dumbbells
Ab Circuit: Reverse Crunches x15, Toe Touches x15, Leg Raises x10, Plank x30 sec; repeated circuit 3 times.

Pretty good day, definitely hit the lower body hard. Felt good on my squat 5RM, although I think I can still work on getting deeper in my squat.

11/15/09 - Day 3 - Repetition Upper Body

Repetition Lift: Bench Press, max reps with 135.
Set 1: 17 reps
Set 2: 13 reps
Set 3: 8 reps

Rope Pushdowns: 7 (plates) x10, 8x10, 8x10, 8x10
Pull Ups: BWx4, 6 asst. platesx8, 6asst.platesx5, 6asst.platesx5
Lateral Raises: 15x12, 15x12, 15x12
Thick-bar Curls: 65x8, 75x8, 75x7, 75x5
Ab Circuit: Hanging Leg Raises x10, Standing Crunches x15, Russian Twists x10, Side Plank x30 sec.

It’s a fun progrm man. I enjoyed it and got some good gains. On your ME upper day I’m guessing you’re not going through a full range of motion on the dec db’s due to the weight being quite a bit higher than your flat bb poundages. Maybe lighten it up a bit. Also, I could be completely wrong so take what I said for what it’s worth. Good luck man.

[quote]WhiteFlash wrote:
It’s a fun progrm man. I enjoyed it and got some good gains. On your ME upper day I’m guessing you’re not going through a full range of motion on the dec db’s due to the weight being quite a bit higher than your flat bb poundages. Maybe lighten it up a bit. Also, I could be completely wrong so take what I said for what it’s worth. Good luck man.[/quote]

Hey thanks for the comments.

On the decline bench, the weight listed is the combined weight of the DB’s, so I went from 50’s to 55’s to 60’s.

I’m not enough of a beast to rock out 120 lb DBs quite yet, lol.

Missed a day…

11/17/09 - DE Lower Body

Broad Jumps: 5x3
Step Ups: 115x8, 115x8, 125x8
Hip Extension/Leg Curl on Swiss Ball: 3x10
Hanging Leg Raises: 4x12

11/18/09 - Day 5 - ME Upper Body

ME Lift: Bench Press, previous 3RM PR was 185, today got 195 easy and 2 at 205 with some help on the third rep.

DB Decline Press: 120x8, 130x8, 130x8, 140x5
Seated Cable Rows: 9 (plates)x10, 9x10, 10x10, 10x10
Rear Delt Machine: 75x12, 75x12, 80x12
Hammer Curls: 35x8, 40x8, 40x8, 40x8
Weighted Swiss Ball Crunch: 75x15, 75x15, 75x15, 75x15

Wow, missed several days…

11/20/09 - Day 6 - ME Lower Body

ME Lift: Squat, last 5RM was 315, got that deeper and even hit 325x5.

Reverse Lunges: 185x8, 195x8, 205x8
Romanian Deadlift: 215x6, 225x6, 225x6, 235x6
Dumbbell holds: 100 lbs. x 30 sec., 105x30, 105x30
Ab Circuit: Reverse Crunchesx15, Toe Touchesx15, Leg Raisesx10, Plank x30 sec, repeated circuit 3 times

11/22/09 - Day 7 - Repetition Upper Body

Repetition Lift: Bench Press, with 135.

Set 1: 21 reps; Set 2: 13 reps; Set 3: 8 reps

Rope Pushdowns: 8 (plates) x10, 9x10, 9x10, 9x10
Pull-Ups: 6 (asst. plates) x8, 6x8, 6x6, 6x6
Lateral Raises: 20x12, 20x12, 20x12
Thick Bar Curls: 75x8, 75x8, 80x7, 80x8

11/25/09 - Day 8 - ME Upper Body

ME Lift: Bench Press, Last 3RM 195, today got 205, stapled by 215

Barbell Decline Press (couldn’t do DB, lifting alone and couldn’t lift the DB into position myself): 135x8, 145x8, 145x8, 155x8
Seated Cable Rows: 10 (plates) x10, 10x10, 10x10, 11x10
Rear Delt Machine: 80x12, 90x12, 90x12
Hammer Curls: 40x8, 40x8, 40x8, 40x8
Weighted Swiss Ball Crunch: 80x15, 80x15, 80x15, 80x15

Hey dude

Dont be let dont if you dont feel your bench is that high when you started out. it gives more room for improvement

And besides your squat seems pretty good so your definently not a weak guy

Keep pushing it to the max !!!

[quote]blunt wrote:
Hey dude

Dont be let dont if you dont feel your bench is that high when you started out. it gives more room for improvement

And besides your squat seems pretty good so your definently not a weak guy

Keep pushing it to the max !!![/quote]

Thanks dude, I appreciate it.

Had to miss a ME Lower Body workout today; jacked up something in my shoulder/neck something fierce.

Headed to the chiropractor this morning, got the back all cracked, moved and re-aligned, ready to get things back on track Sunday.

Back at it…

11/29/09 - Day 9 - ME Lower Body

ME Lift: Squat. Got 335x5, but definitely need more depth. Next week probably not going to increase the weight but try to get a more full rep.

Reverse Lunges: 195x8, 205x8, 215x8
Romanian Deadlift: 225x6, 235x6, 235x6, 245x6
DB Holds: 105x30 sec., 105x30 sec., 105x30 sec.
Ab Circuit: Reverse Crunches x15, Toe Touches x15, Leg Raises x10, Plank x30 sec. Repeated 3 times.

11/30/09 - Day 10 - Repetition Upper Body

Repetition Lift: Bench Press, max with 135 lbs.
Set 1: 25 reps
Set 2: 15 reps
Set 3: 10 reps

Rope Pushdowns: 9 (plates) x10, 9x10, 10x10, 10x10
Pull-Ups: 6 (assistance) x8, 6x8, 6x7, 6x7
Lateral Raises: 20x12, 20x12, 20x12
Thick Bar Curls: 80x8, 80x8, 80x8, 80x8
Ab Circuit:
Hanging Leg Raises x12
Standing Crunches x17
Russian Twists x12
Side Plank x35 sec/side

12/2/09 - Day 11 - ME Upper Body

ME Lift: Bench Press. Today was the first day I didn’t increase my numbers; in fact, I didn’t even get my last PR. I got 205 twice, with help on the third. I’m going to give it one more try next week, and if I still don’t go up, I’m going to switch up the ME lift for a couple weeks.

DB Decline Press: 130 (2 65’s) x8, 130x8, 140x8, 140x8
Seated Cable Rows: 10x10, 10x10, 11x10, 11x10
*note, here, I supersetted these two exercises to save a little time. Not a huge fan of how it felt, though.
Rear Delt: 90x12, 90x12, 95x12
Hammer Curls: 45x8, 45x8, 45x8, 45x8
Weighted Swiss Ball Crunches: 85x15, 85x15, 85x15, 85x15

Can’t wait to get in a little better financial situation. A little SWF and Surge Recovery action would be great. Really getting tired of my whey+Gatorade mix.

I did WS4SB for a bit for athletic purposes and found that adding that DE lower day and basically making it a plyo day really helped with my speed and agility and also was nice for leg recovery. I saw you did DE lower a few times but not every week. Try to get that DE plyo day in once a week it’s real good.

[quote]Sanitarium wrote:
I did WS4SB for a bit for athletic purposes and found that adding that DE lower day and basically making it a plyo day really helped with my speed and agility and also was nice for leg recovery. I saw you did DE lower a few times but not every week. Try to get that DE plyo day in once a week it’s real good.[/quote]

Yeah, I liked the DE lower day, but my work schedule is really so unorthodox that I only have 3 days/week that I can definitely train.

I’m going to do a DE day whenever I’m able, but it probably won’t be every week.

12/3/09 - Day 12 - ME Lower Body

ME Lift: Squat - got 335x5. Definitely felt better about this set than last week’s. This was a real set of 335x5, instead of the more half-rep stuff I got last week.

Reverse Lunge: 205x8, 215x8, 225x8
Romanian Deadlift: 235x6, 235x6, 235x6, 245x6
DB Holds: 105x30 sec, 105x30 sec, 110x15 sec
Ab Circuit: Reverse Crunches x17, Toe Touches x17, Leg Raises x12, Plank x35 sec. Did circuit 3 times.

I’m loving this program. Seeing weights go up (newbie gains FTW!), seeing some changes in the mirror. I got on the scale on Wednesday and was at 219, after starting at 215.

12/6/09 - Day 13 - Repetition Upper Body

Repetition Lift: Bench Press, max reps with 135

Set 1: 26 reps
Set 2: 14 reps
Set 3: 11 reps

Rope Pushdowns: 9 (plates) x10, 10x10, 10x10, 10x10
Pull-Ups: 6 (assistance plates) x8, 6x8, 6x8, 6x8
Lateral Raises: 20x12, 20x12, 20x12
Thick Bar Curls: 85x8, 85x8, 85x8, 85x8

Good day today. Saw myself in the mirror before I got in the shower and thought, “Dang, I can tell I’ve been hittin’ it.”

Progress is addictive.

12/8/09 - Day 14 - DE Lower Body

Broad Jumps: 5x3
Step-Ups: 105x8, 105x8, 105x8
Hip Ext./Leg Curl: 3x10
Hanging Leg Raise: 4x12

Pretty easy today, didn’t force anything. On the broad jumps I focused on being as explosive as possible from a dead stop position. On the step-ups, I purposely dropped the weight and focused on exploding up through the step to get more of a plyometric effect in the workout.