T Nation

Luke's WS4SB Log


#1

Hey guys. Just a quick bit about myself. I'm 16 years old, 5'8" and 182 lbs. I've been following WS4SB for about 5 months and I love it. This is my first log so feel free to comment or leave some suggestions.

Luke

Tuesday, May 17, 2011 - Repetition Effort Upper Body Day

1) Repetition Effort Exercise - 4x12-15

Flat DB Bench Press
Warm up set - 50's x6
Warm up set - 60's x6

Works Sets
1) 70's 1x12
2) 75's 1x12
3) 80's 1x12
4) 85's 1x14*

*PR

Felt really good. Set a new PR. Going for the 90's next week, hope to be throwin' around the 100's by the end of the summer.

2) Vertical Row and Rear Delt Superset - 3-4x8-12

A) Close-grip Lat Pulldowns

Warm up set: 100 lbs - 1x12

Work Sets
1) 140 lbs - 1x12
2) 140 lbs - 1x12
3) 140 lbs - 1x12

B) Seated Face Pulls With Rope Attachment

Warm up set: 55 lbs 1x12

Work Sets
1) 70 lbs - 1x12
2) 70 lbs - 1x12
3) 70 lbs - 1x10

3) Front Delts

DB Front Delt Raises - 4x8-12

Warm up set: 20's - 1x15 each arm

Work Sets
1) 25's - 1x12
2) 25's - 1x12
3) 30's - 1x12
4) 35's - 1x10

4) Lift Accessory Work - 3x3

Rack Lockouts From 4" Off Chest

Warm up set: 135x8

Work Sets
1) 185x3
2) 205x3
3) 225x3

These felt easy. Gonna go up to 235 on my last set next week.

5) Preacher Curls - 4x8-12

Warm up set: 45x12

Work Sets
1) 70 lbs - 1x12
2) 70 lbs - 1x12
3) 70 lbs - 1x12
4) 70 lbs - 1x12

Conclusion - Overall, today went really well. Got the PR on the DB bench a lot easier than I thought I would. Can't wait for next week's RE day.

Luke


#2

Thursday, May 19, 2011 - Max Effort Upper Body Day

  1. Max Effort Exercise

Close-Grip Bench Press

Warm up sets

  1. 95x8
  2. 115x6
  3. 135x5
  4. 145x5
  5. 165x3

Work Sets

  1. 185x3
  2. 205x3
  3. 225x1
  4. 235x1*

*PR. Felt really easy. Gonna go for 245, maybe 250 next week. We’ll see how I feel.

  1. Supplementary Exercise - 2xAMRAP

Incline DB Bench Press

Warm up set: 40’s - 1x10

Work Sets

  1. 50’s - 1x20

  2. 50’s - 1x22

  3. Horizontal Row - 3-4x8-12

DB Row

Warm up set: 70 lbs - 1x12

Work Sets

  1. 100 lbs - 1x12
  2. 100 lbs - 1x12
  3. 100 lbs - 1x15*

*PR. Gonna have to find some bigger DBs. Sadly, there aren’t any at my school weight room.

  1. Elbow Flexor Exercise

Low Cable Curls with Towel Grip

Warm up set: 60 lbs - 1x8

Work Sets

  1. 95 lbs - 1x12
  2. 95 lbs - 1x12
  3. 95 lbs - 1x12
  4. 95 lbs - 1x10

Overall, today went really well. The 235 CGBP went up like a breeze. Gonna go for 250 for a single next week.

Luke


#3

Shortest…log…ever…:stuck_out_tongue: