Im sick of it. Im sick of not deadlifting every week. I am sick of not shoulder pressing every week. Im sick of going into the gym for Dynamic days were i barely break a sweat. I love WS4sb but i can’t stand it at the same time. Most people will say o your to weak to think of your own program. Well i am but im stripping it down to the basic. For the main lifts i will follow the same progress scheme as WS4SB just hit a 3-5 rm each week and try to move up in weight or get more reps. If i dont progress on this program as much as i would on WS then ill switch back but i did not enjoy training on DE days cause i felt like a fuggin pussy.
Program
Day 1
Bench- 3-5 reps
db bench- ramp up to 3 work set of 8-15 reps
dips- ramp up to 3 work sets 6-12 reps
push downs- ramp up to 3 work set of 8-15 reps
Day 2
Squat- 3-5 reps
BSS- ramp up to 3 work sets 6-10 reps
leg curl- 3x 10-20
calf- 3x 10-20
day 3
off
day 4
press- 3-5 rep range
lat raises- 3x8-12
shrugs
bicep curl- 3x8-12
day 5 off/ conditioning
day 6
deadlift- 3-5 rep range
lat movement- 3 x 8-12
bb/db row- 3x8-12
hypers- 3x8-12
day 7 off/skill work
Don’t see a fucking problem with this. Well balanced might throw in some rear delt work. I will be taking in about 3800 on training days so i think i will be just fine recovery wise. I am going to give this a month and see if the gains are as good or even better then WSB. If anyone would comment on this and tell me how they like it that would be great.
Im just going to stay on WS4sb. I don’t want to fuck up my progress maybe when i stop making progress ill switch it up but for now im staying with it. DE lower today plus hills.
Deadlift day
Deadlift
135x5
185x3
work
205x2
205x2
Chin ups-
3x8
straight arm pulldown
30x12x3
BB row-
45x12
65x12x3
Had more in me but i just wanted to get the feel of it. LOVed the workout. Feels good to deadlift again. Press tommorow!!
Diet
-
3 eggs, cheese, whey, rice toast 2 pieces- 85 g’s protein
-
PWO 3 scoops whey- 75 g’s protein
-
whey, half frozen pizza- 65 g’s protein
-
6 oz steak, cheese, evo, greens- 50 g’s protein
-
6 oz steak, cheese- 50 g’s protein
325 g’s protein. YUM!
Press tomorrow. STOKKKKKED. Also getting those hills in tomorrow. NOT SO STOKED ANYMORE Lol
Press day
Press
45x5x2
65x5
75x3
85x2
65x8
45xsome
Lat raises
10x12
15x12
20x8
15x12x3
Shrugs
55x12x3
curls
20x12
40x12
50x12x3
40x12
20x12
Good, good. Back later with diet.
Diet
1.3 eggs, cheese, ham, 3 toast, whey- 60 g’s protein
-
3 scoops whey, 3/4 frozen pizza pwo 105 g’s protein
-
chicken, cheese, carrots- 40 g’s protein
-
chicken, cheese, carrots- 40 g’s protein
245 g’s total. ehh
Endings goals by February ( start of lax)
Bench- 205
squat- 245
deadlift- 285
press- 140
Be under 18 % BF.
7 Min mile
LETS FUCKING DO IT!!!
6/12
Parallel box squats
45xsome
95x5
135x5x2
185x1 PR
135x8
leg curlz
100x12x3
leg press
1ppsx12
2ppsx12x3 fuck me
leg ext
100x12x3
calfs
Happy with the PR but i knew i could do it. Fucking hate my gym. Only 1 rack, shit should be illegal lol.
Back later with diet. stay strong
Bench day
Bench
85x5
95x5
120x3x2 PR
db bench
40x12 PR
35x12
35x10
Machine dips
130x12x3
Push down
50x12
40x12x3
Happy with the PR. Looking to get 130 next week. Hills tommorow for real. Back l8ter with diet.
Diet
1.3 eggs, cup o cheese, 2 pieces toast, bacon, bacon, bacon,- 45 g’s protein
-
PWO- 3 scoops whey, pizza - 160 g’s protein
-
8 oz steak, mash potatoes- 50 g’s protein
255 g’s protein total. will probably eat more for fun. Off tomorrow and hills. I dont know why i am keeping this log cause no1 follows it. Ill just continue to think to myself i guess. LOL
deadlift day
deadlifts-
185x3
205x2
225x1 PR HELL YA!
Chinups
x8
x7
Straight arm pulldown
25x12
35x12
30x12x3
BB rows
65x12x3
Was gassed after deadlifts but everything else was great.
Diet
-
eggs, beef, cheese, rice bread- 50 g’s protein
-
2 scoops whey PWO- 50 g’s protein
-
Pizza- 85 g’s protein
-
steak, cheese, evoo- 50 g’s protein
235 g’s protein total.
Thanks Spar.
Off day today. Press tomorrow.
Diet
-
4 eggs, cup o cheese, bread- 40 g’s protein
-
sashimi( raw fish) and rice- 50 g’s protein
-
footlong subway- 40 g’s protein
-
whey shake- 50 g’s protein
-
meatloaf- 40 g’s protein
220 grams total protein. YUM
6/17
Press-
45x10
65x5
75x2
95x0 FUCK
90x1 PR
Db press
25x15
30x6
cable laterals-
7.5x12x5
shrugs-
60x12x5
curls-
ramp up to
55x 12 x3
few drop sets
Happy with the PR but would of loved 95x1. O well next week for sure. Back later with diet. Really need to start conditioning more. Going to do it every Wednesday from now on. Going to a recruiting camp for lax in june so i want to be in top shape.
6/17
parallel box squat- 45xsome
95x3
135x3
155x1
185x3 PR
Ham curl
110x12x3
Leg press
1ppsx15
2ppsx12 Saw stars
3ppsx6
1ppsx15 holy shit
leg ext/ hypers
100x15x3
unweightedx12
calfs
Hard ass day. Was really fucked up after leg press. Happy with the PR but my form went to shit on squats. Warm up sets were great but on my last set i went down touched the box an lost tightness which resulted in a harder lift.
6/19
Bench
45xsome
65x5
85x3
95x3
115x1
130x1 PR
135x0 Fuck Me
Db bench
40x12
40x8
30x0
cable flys
ehhxehh
skullcrushers
40x12x3
push downs
50x12
42x12x3
Shitty day. Skullcrushers hurt my elbows so im going back to dips. Happy with the PR and im GETTING a plate on bench next week. Back later with diet
6/22
deadlift
135x5
185x3x2
225x3 PR
Straight arm pulldowns
35x12x3
30x12x3
bb row
95x12x3
65x12x2
facepulls
35x12x3
Broke my ipod so today wasn’t very intense i guess. Saw a friends in the gym and chatted a little to much. Happy with the PR. 235 next week.
6/24
press
45x5
65x5
75x2
95x1 PR
65x7
45x12
cable lat
12x12x2
7.5x12x3
db press
30x12 PR
30x10
shrugs
60x12x3
BB curl
20x12
40x12
60x10x2 PR
40x12x3
Good day. Happy with the PR but i used some obvious leg drive to get it off my chest.
I also feel like im getting way to fat. As you know i already have a high BF and it keeps getting higher. I have slacked off on my conditioning though. I am doing wedensday and saturday now.
6/25
squat
95x5
135x5
155x2
195x2 + 10 lb. - 1 rep PR
leg press
1ppsx10
2ppsx10
3ppsx8 pr
1ppsx20 pr
leg curl
somexsome
leg ext
110x12
110x25
calf work
Good day. Dont have much of an appetite today. FOod isn’t going down easy.
6/27
Bench
45x5
65x5
95x5
110x1
135x1 +5 PR
Db bench
40x15 PR
30x12x2 For teh pumpz
flys
skullcrushers
40x12x2- quit after feeling my elbows die
pushdowns
30x12x3 Elbows still hurt
messed around with GC bench
Wow. Good PR wasn’t much of a grinder went up fairly quick. Form was off today. My elbows are getting horrible. Need to find a long head exercise that doesn’t hurt them. Not really trying to cut but i was looking in alpha’s log from a while ago and said he eats meat plus veggies and fish oil with carbs only Pwo so im going to see if i can still gain strength on that.
want to get down to 160 by september 22 then reevaluate myself then. Diet for week 1
breakfest-2 scoops whey, .5 scoops oats, 1 cup skim milk
pwo- Surge or whey + poptart lol
meal 3- chicken or beef + rice or sweet potato
meal 4- chicken or beef, evoo, veggies,
Im going to hilton head tonight. I will be lifting there and will try my best to stick to this diet but i can’t make any promises. Going in for a deadlift PR while im still in surplus. lol