T Nation

Red's WS4SB Log


#1

First off stats:

Height 5'9 - 5'10
Weight 172
Bench 3 rep max 137lb
Squat 5 rep max 150lb
Dead 5 rep max 240lb

I think my dead isnt awful but my squat and bench are pathetic.

I just joined a new gym and started WS4SB 2 weeks ago so I decided to start a log. I have been training since Dec 09. Started at 150lb. I was following a program I devised myself but decided to switch to something more tried and tested.

Monday 26/04/10

Upper Body Day:

Complexes 3x8
Upright Row
Front Squat
Clean
Military Press
Back Squat
Good Morning

BB Bench
Bar x 12
66 x 8
110 x 8
132 x 5
137 x 3
(This is only my 3rd time BB pressing had previously always used DBs)

Incline DB Bench
33s x 12
38sx 10

BOR superset with rear delt flyes
110 x 10 w 16s x 10
132 x 8 w 16s x 10
143 x 6 w 16s x 10

BB Shrugs
132 x 10
154 x 8
165 x 8

BB Curls
55 x 3 with a wide then medium then narrow grip.

Notes:
Should be able to get a new PR on bench next week 137 went up well
First set of BOR went quite easy final set was horrendous
If you are wondering about the uneven numbers its because they are converted from KG


#2

Tuesday 27/04/10

Lower Body Day
Complexes 3 x 8
Same as Monday

Squats:
Bar x 15
88 x 10
110 x 8
132 x 8
154 x 5
(Only 2nd time squatting as previous gym had no rack

DB Lunges:
33s x 8 each leg
38s x 8 each leg
44s x 5 each leg

RDL:
110 x 10
132 x 8
143 x 8

Spread Eagle Sit Ups
3 x 10

Notes:
When you lunge is it better to do all reps on one leg and then switch or switch each rep.
My grip is giving out in my lunges before my legs I might switch to BB lunges


#3

Good luck with your goals, I am sure with some consistent, intense training you will be smashing new PRs in all your lifts.


#4

[quote]Ironwarrior25 wrote:
Good luck with your goals, I am sure with some consistent, intense training you will be smashing new PRs in all your lifts. [/quote]

Cheers man thanks for the support


Thursday 29/04/10

Upper Body:
Complexes 3x8

BB Bench
Bar x 20
66 x 8
110 x 8
132 x 5

Incline DB Press
33s x 12
38s x 12

Lat Pull down Superset with rear delt flyes
(Not sure how much weight is on the plates for the pull down so ill just give the no of plates)
6 x 8 with 16s x 10
7x8 with 16s x 10
8x5 with 16s x 10

Lateral raise
16s x 8
22s x 8
22s x 6

BB Shrugs
132 x 10
154 x 8
165 x 8

BB Curls
66s x 8
1x wide grip 1 x medium grip 1x narrow grip

Notes:
Really annoyed by bench press the 132 felt way heavier than monday. Will def do better next week.
Incline DB press went up my 2 reps
BB shrugs should go up next time
Curls went up in weight


#5

Friday 30/04/10
Lower Body
Complexes 3x8

Deadlifts:
132 x 10
176 x 8
198 x 5
220 x 5
240 x 4

Front foot raised split squat
Body weight x 10 each leg
22s x 8 each leg
25s x 6 each leg

Cable Pull through
110 x 10
132 x 8
154 x 8

Ab Circuit:
3 sets of sprinter sit ups, v-ups, hip thrusts
managed to do 1. 20, 6 , 8
2. 18 5 6
3. 14 4 5
Notes:
Got one more rep on my deadlifts at my best weight
My biggest problem with split squats is keeping by balance. I think this is due to having week legs
The ab circuit nearly killed me in particular the v-ups are very difficult


#6

Monday 03/05/2010

Complexes 3 x 8

Upper Body:
BB Bench
Bar x 12
66 x 8
110 x 8
132 x 5
137 x 3

Incline DB Press
33s x 14
38s x 12

BOR superset with rear delt flyes
110 x 12 with 16s x 10
121 x 8 with 16s x 8
132 x 8 with 22s x 6

BB Shrugs
132 x 12
154 x 8
176 x 8

BB curls
66s x 3 with wide medium and narrow grip

Notes:
Got my flat bench back up to its best will aim for a new PR on thurs.
Incline bench reps went up again will increase weight on thurs.
Dropped the weight on BOR slightly and went for better form, felt it better will continue like this.
New PR on shrugs pleased with this.


#7

Tuesday 04/05/10

Lower Body:
Complexes 3x8

Squats:
Bar x 15
88 x 10
110 x 8
132 x 8
154 x 7
165 x 6 (PR)

Lunges:
33s x 8 each leg
38s x 8 each leg
44s x 5 each leg

RDL:
110 x 10
132 x 8
143 x 8

Spread Eagle Sit Up:
3x10

Notes:
Pleased to have set a new squat PR. I’m going to try beat it again next week.
I think I would have set a new RDL PR but my whole right leg cramped horribly after the 3rd set so I had to spend about 10 mins stretching. After I didnt trust it to keep going.


#8

Thursday 06/06/10

Upper Body:
BB Bench
Bar x 12
66 x 10
110 x 8
132 x 5
137 x 3

Incline DB Press:
38s x 12
44s x 9 (New PR)

Lat Pulldown with Rear delt flye
6 x 8 with 16s x 10
7x8 with 16s x 10
7x5 with 16s x 10

Lateral raise
16s x 8
22s x 8
22s x 6

BB Shrugs
132 x 12
154 x 8
176 x 8

BB curls
66s x 3 with wide medium and narrow grip

Notes:
Happy with PR on incline, hopefully Ill get one on the flat soon.
After the workout I noticed what looked like stretch marks at the top of my arms near my arm bits. I dont think they could be stretch marks as I am no where near big enough. Anyone have any ideas?


#9

Friday 07/05/10

Lower Body:

Deadlift:
132 x 10
176 x 8
198 x 5
220 x 5
253 x 2 (New PR)

Front foot raised split squat
Body weight x 10 each leg
16s x 8 each leg
22s x 8 each leg

Cable Pull through
110 x 10
132 x 10
154 x 9

Ab Circuit
Sprinter sit ups x 16 w hip thrusts x 7
Sprinter sit ups x 12 w hip thrusts x 5

Notes:
New Deadlift PR nearly burst a vein in my head but it felt good after
I decided to drop the weight slightly and i had much less trouble with balance without sacrificing work for my legs
the pull throughs really knackered me
The ab circuit was dissapointing felt like shit before i even began
Im gonna weigh myself again on monday


#10

Monday 10/05/2010

Weighed myself today after training gone up to 176

Upper Body:

BB Bench
Bar x 12
66 x 8
110 x 8
132 x 5
137 x 5

Incline DB Press:
38s x 10
44s x 8

BOR with rear delt flyes:
110 x 12 with 16s x 8
121 x 10 with 16s x 8
132 x 9 with 16s x 8

BB Shrugs:
132 x 12
154 x 10
176 x 8

BB Curls with DB Hammer Curls
66 x 8 with 22s x 11(each arm for all sets)
66 x 8 with 22s x 9
66 x 6 with 22s x 8

Notes:
Weight has gone up again which I am happy about. I’ll weigh myself again in 2 weeks
Two extra reps on by best BB bench, I’ll go for a PR next week.
Decided to do more direct arm work because big arms are fun. I’ll stick with just the BB curls the day before I deadlift though so as not to compromise my grip.


#11

Tuesday 11/05/10

Lower Body:
Complexes 3 x 8

Squats
Bar x 12
88 x 10
110 x 8
132 x 8
154 x 7
176 x 5 (New PR)

Lunges
33s x 8 each leg
38s x 8 each leg
44s x 5 each leg

RDL:
110 x 10
132 x 8
143 x 8

Spread Eagle Sit Up
3 x 12

Notes
Now squatting my bodyweight which I know still isn’t much but its a milestone.
My grip gave out very quickly on the RDL and held me back. Perhaps the extra bicep work yesterday was a mistake.


#12

Thursday 13/05/10

Upper Body:
BB Bench
Bar x 12
66 x 8
110 x 8
132 x 5
137 x 5
143 x 4 (New PR)

Incline DB
38s x 12
44s x 9

Lat Pulldown with rear delt flyes
6 x 8 with 16s x 10
7x 8 with 16s x 10
7x 6 with 16s x 10

Lateral Raise:
16s x 12
22s x 8
22s x 8

BB Shrugs
132 x 12
154 x 10
176 x 8

BB Curls
77 x 8
77 x 7
77 x 6

Notes:
New PR on flat bench at last. Hopefully the next one will come quicker.
New curl PR not exactly something to get exicited about but you got to take what you get.
Cleaned up my form on the lat pulldown and lateral raise.


#13

Friday 14/05/10

Lower Body
Complexes 3 x 8

Deadlifts
132 x 10
176 x 8
198 x 5
220 x 5
253 x 3

Split Squats front leg raised:
Bodyweight x 10
22s x 8
27s x 8 (New PR)

Pull Throughs:
110 x 10
132 x 10
154 x 9

AB circuit
Sprinter sit up, V-up, hip thrusts
16,5,8
12,4,6

Notes:
Deadlift came up well enough today, I’m going to go for another PR next week.
I’m going to switch the ab circuit to my squat day and the spread eagle sit ups to deadlift day. The pull throughs and deadlifts are killing me. I very nearly got sick after the second set on the abs.


#14

Monday 17/05/10

Upper Body:
BB Bench
Bar x 15
66 x 10
110 x 8
132 x 5
137 x 5
143 x 4

DB Incline
44s x 9
44s x 8

BB Row with RD flyes
110 x 12 with 22s x 8
132 x 10 with 22s x 6
143 x 6 with 22s x 6

BB Shrugs:
132 x 12
154 x 10
176 x 8

BB Curls
77 x 8
77 x 8
77 x 6

Notes:
Dropped the extra hammer curls as they were affecting my grip for the following days workout
Got my BOR back up to its previous best but with proper form this time
Someone was using the 38s so I did straight sets on the incline


#15

Tuesday 18/05/10

Complexes 3 x 8

Squats
Bar x 12
88 x 10
110 x 8
132 x 8
154 x 7
187 x 3 (New PR)

BB Lunges (each leg for all)
55 x 12
66 x 8
77 x 6

RDL
110 x 12
132 x 10
143 x 10

Ab circuit
Sprinter sit ups, V-Ups, Hip Thrusts
18, 5 , 6
14, 4 , 6
10 ,3 , 5

Notes:
New squat PR really tough was fucked after
Tried lunges with BB for first time, def preferred it
Going to go for a new RDL PR next week
The Abs circuit works better on this day but its still very tough


#16

Nice work mate.

If there’s any advice I can give is that I recommend you throw a deload week in every 4 - 6 weeks.

This program seriously knocks your pan in if you go at it full bore. If you want to see constant progression then a deload is essential.

Keep up the training mate!


#17

[quote]Jack Urboady wrote:
Nice work mate.

If there’s any advice I can give is that I recommend you throw a deload week in every 4 - 6 weeks.

This program seriously knocks your pan in if you go at it full bore. If you want to see constant progression then a deload is essential.

Keep up the training mate![/quote]

Cheers man, I’m going away for a week in early June so I’ll just take that as a deload week. It is on tough program.


#18

[quote]redstar144 wrote:
Tuesday 18/05/10

Complexes 3 x 8

Squats
Bar x 12
88 x 10
110 x 8
132 x 8
154 x 7
187 x 3 (New PR)

BB Lunges (each leg for all)
55 x 12
66 x 8
77 x 6

RDL
110 x 12
132 x 10
143 x 10

Ab circuit
Sprinter sit ups, V-Ups, Hip Thrusts
18, 5 , 6
14, 4 , 6
10 ,3 , 5

Notes:
New squat PR really tough was fucked after
Tried lunges with BB for first time, def preferred it
Going to go for a new RDL PR next week
The Abs circuit works better on this day but its still very tough [/quote]

Looking good in here man, and a big congrats on the PR!


#19

[quote]Alpha wrote:

[quote]redstar144 wrote:
Tuesday 18/05/10

Complexes 3 x 8

Squats
Bar x 12
88 x 10
110 x 8
132 x 8
154 x 7
187 x 3 (New PR)

BB Lunges (each leg for all)
55 x 12
66 x 8
77 x 6

RDL
110 x 12
132 x 10
143 x 10

Ab circuit
Sprinter sit ups, V-Ups, Hip Thrusts
18, 5 , 6
14, 4 , 6
10 ,3 , 5

Notes:
New squat PR really tough was fucked after
Tried lunges with BB for first time, def preferred it
Going to go for a new RDL PR next week
The Abs circuit works better on this day but its still very tough [/quote]

Looking good in here man, and a big congrats on the PR![/quote]

Cheers, bout another 100 years hard training should be bout halfway to where you are


#20

Thursday 20/05/10

Upper Body:
BB Bench
Bar x 15
66 x 10
110 x 8
132 x 5
137 x 5
143 x 4

DB Incline
38s x 10
44s x8

Lat Pulldown with rear delt flyes
6 x 8 with 16s x 12
7x 8 with 16s x 12
7x 6 with 16s x 10

Lateral raises
16s x 12
22s x 8
22s x 8

BB Shrugs
132 x 12
176 x 10
187 x 6 (PR)

BB Curls
77 x 8
77 x 7
77 x 7

Notes:
New PR on shrugs pleased with that
Gonna go for a new incline PR next week