T Nation

Westside for Mathematicians (WS4SB3 Log)

Back to training seriously after a year lay off. Looking to get bigger, stronger, and more athletic. I will be running Defranco’s WS4SB3 this summer with a few modifications. Namely adding some sprints and agility (similar to Defranco’s speed template) and some conditioning “finishers”. Feel free to ask any questions or leave any comments. Looking forward to training this summer.

Current Stats (5/1/2013):
Height - 6’0"
Weight - 175lbs

Military ~135
Bench ~225
Squat ~275
Deadlift ~330

Goals (9/1/2013):
Weight - 195lbs

Military 185
Bench 255
Squat 315
Deadlift 405

Training starts tomorrow, here is the plan for the first cycle.

Monday: (ME Upper)
A. Bench: 5RM
B. Closed Grip Bench: 2 x 15-20
C1. DB Rows: 4 x 12
C2. DB Rear Delt Flys: 4 x 12
D. DB Shrugs: 4 x 12
E. Zottmann Curls: 4 x 12

50 Burpees			

Tuesday: (Sprints/DE Lower)
50yd Sprint: 4 reps
100yd Sprint: 2 reps

A. Depth Jumps: 5 x 3
B. Speed Skater Squats: 3 x 9
C. 45-degree hyperextensions: 3 x 12
D. Spread-eagle Sit-ups: 4 x 15

Barbell Complex (Deadlifts, Bent Rows, Hang Cleans, Push Press, Squat): 3 x 10 each

Thursday: (Agility/Rep Upper)
20yd Shuttle: 4 reps
60yd Shuttle: 2 reps

A. DB Incline: 4 x 15
B1. (Weighted) Pull ups: 4 x 8
B2. Face Pulls: 4 x 16
C. Arnold Presses: 4 x 8
D1. DB Shrugs: 4 x 10 
D2. Alt DB Curls: 4 x 10
E. Plate Pinch Lifts: 3 x 5

50 Burpees

Friday: (ME Lower)
A. Squat: 5RM
B. BB Reverse Lunge: 3 x 10
C. Romain Deadlifts: 3 x 10
D. Ab Circuit (Sprinter Sit-ups, V-ups, Toe Touches, Hip Thrusts): 3 x 12 each

Barbell Complex (Deadlifts, Bent Rows, Hang Cleans, Push Press, Squat): 3 x 10 each

Monday 05/06/13 (ME Upper)
HRrest: 64 bpm
BW: 174.5 lbs

Bench
175 x 5
185 x 5
195 x 5
200 x 5
175 x 8

Close Grip Bench
115 x 15
95 x 20

DB Row + DB Rear Delt
75 x 12, 15 x 12
80 x 12, 15 x 12
85 x 12, 15 x 12
90 x 12, 15 x 12

DB Shrugs
75 x 12
75 x 12
75 x 12
75 x 12

Zottman Curls
25 x 12
25 x 12
30 x 12
30 x 12

50 Burpees (3:22)

Notes: DB exercises are recorded with per DB weight when two DB’s are used (i.e. DB Shrugs were done with two 75lbs DB’s, etc.). Exercises where each side is done seperately are recorded per side (i.e. 12 DB rows were preformed with each arm.).

Tuesday 05/06/13 (DE Lower)
HRrest: 66 bpm
BW: 176 lbs

Running Verticals: (Auto-regulatory)
Depth Jumps: 5 x 3

“Speed Skater” Squats
50 x 9
50 x 9
50 x 9

45-degree hyperextensions
45 x 12
45 x 12
45 x 15

Spread-eagle Sit-ups
45 x 15
45 x 15
45 x 20

Barbell Complex: 3 rounds with 95lbs

Notes: “Speed Skater” Squats done with two 50lbs DB’s for 9 reps each leg. Rested 75secs between rounds of Barbell complex. Had to rest briefly in 3rd round during cleans.

Wednesday 05/08/13 (Sprint/Agility)
HRrest: 63 bpm
BW: 176.5 lbs

40yd Sprint: 4 reps
100yd Sprint: 2 reps

20yd Shuttle: 4 reps
60yd Shuttle: 2 reps

Thursday 05/09/13 (Rep Upper)
HRrest: 54 bpm
BW: 179 lbs

DB Incline
55 x 15
55 x 15
55 x 15
55 x 15

Weighted Pull-up + Face Pulls
BW + 10 x 8, 35 x 16
BW + 10 x 8, 35 x 16
BW + 15 x 8, 42.5 x 16

Arnold Press
40 x 8
45 x 8
50 x 8

DB Shrugs + Alt DB Curls
60 x 10, 30 x 10
65 x 10, 35 x 10
65 x 10, 35 x 10

Plate Pinch Lifts
25 x 5
30 x 5
45 x 5

50 Burpess (2:51)

Notes: DB Shrugs done with 1-2 sec pause at top.

Friday 05/10/13 (ME Lower)
HRrest: 60 bpm
BW: 177.6 lbs

Squat
185 x 5
205 x 5
225 x 5
235 x 5
245 x 5

BB Reverse Lunge
115 x 10
115 x 10
115 x 10

RDL
115 x 10
135 x 10
155 x 10

Ab Circuit: 3 rounds

Barbell Complex: 3 rounds with 95lbs

Notes: Rested 75sec between rounds on Barbell Complex.

Monday 05/13/13 (Sprints/ME Upper)
HRrest: 60 bpm
BW: 176.8 lbs

40yd Sprint: 4 reps
100yd Sprint: 2 reps
Single Legged Bounding: (Auto-regulatory)

Bench
175 x 5
185 x 5
195 x 5
205 x 5
210 x 5
175 x 8

Close Grip Bench
135 x 10
115 x 15

DB Row + DB Rear Delt
80 x 12, 20 x 12
90 x 12, 20 x 12
90 x 12, 20 x 12
100 x 12, 20 x 12

DB Shrugs
80 x 12
80 x 12
80 x 12
80 x 12

Zottman Curls
30 x 12
30 x 12
30 x 12
30 x 12

50 Burpees (2:49)

Tuesday 05/14/13 (Agility/DE Lower)
HRrest: 60 bpm
BW: 178.0 lbs

20yd Shuttle: 4 reps
60yd Shuttle: 2 reps

Depth Jumps: 5 x 3

“Speed Skater” Squats
50 x 9
50 x 9
50 x 9

45-degree hyper-extensions
50 x 15
60 x 12
60 x 15

Spread-eagle Sit-ups
50 x 20
60 x 15
60 x 20

Barbell Complex: 3 rounds with 95lbs

Notes: “Speed Skater” Squats kept at 50 lbs this week since I sprinted yesterday. Rested 60 secs between rounds of barbell complex.

Thursday 05/16/13 (Rep Upper)
HRrest: 57 bpm
BW: 177.0 lbs

DB Incline
55 x 15
55 x 15
60 x 15
60 x 15

Weighted Pull-up + Face Pulls
BW + 15 x 8, 42.5 x 16
BW + 15 x 8, 42.5 x 16
BW + 15 x 8, 42.5 x 16

Arnold Press
50 x 8
50 x 8
50 x 8

DB Shrugs + Alt DB Curls
65 x 10, 35 x 10
70 x 10, 40 x 10
70 x 10, 40 x 10

Plate Pinch Lifts
45 x 5
45 x 5
45 x 5

50 Burpess (3:12)

Friday 05/17/13 (ME Lower)
HRrest: 54 bpm
BW: 179.8 lbs

Squat
185 x 5
205 x 5
225 x 5
245 x 5
255 x 5
265 x 3+1+1
205 x 8

BB Reverse Lunge
135 x 8
135 x 10
115 x 10

RDL
135 x 10
155 x 10
185 x 10
135 x 10 (Extended ROM)

Ab Circuit: 3 rounds

Barbell Complex: 3 rounds with 95lbs

Notes: Only got 3 reps at 265lbs, did 2 more reps rest-pause. Did not rest enough after squats, only 8 reps on first set of BB lunges. Last set of RDL’s done with extended ROM standing on 25lbs plates.

Monday 05/20/13 (Sprints/ME Upper)
HRrest: 60 bpm
BW: 179.8 lbs

40yd Sprint: 4 reps
100yd Sprint: 2 reps

Bench
185 x 3
205 x 3
215 x 3
215 x 3
185 x 6

Close Grip Bench
125 x 20
105 x 20

DB Row + DB Rear Delt
80 x 12, 20 x 12
90 x 12, 20 x 12
90 x 12, 20 x 12
100 x 12, 20 x 12

DB Shrugs
80 x 12
80 x 12
85 x 12
85 x 12

Zottman Curls
30 x 12
30 x 12
35 x 12
35 x 12

50 Burpees (2:52)

Tuesday 05/21/13 (DE Lower)
HRrest: 63 bpm
BW: 177.1 lbs

Running Verticals: (Auto-regulatory)
Depth Jumps: 5 x 3

“Speed Skater” Squats
50 x 9
55 x 9
60 x 6+3

45-degree hyper-extensions
75 x 12
75 x 12
75 x 12

Spread-eagle Sit-ups
60 x 15
60 x 15
60 x 25

Barbell Complex: 3 rounds with 95lbs

Thursday 05/23/13 (Rep Upper)
HRrest: 54 bpm
BW: 177.6 lbs

DB Incline
60 x 12
60 x 12
65 x 12
65 x 9+3

Weighted Pull-up + Face Pulls
BW + 15 x 8, 42.5 x 16
BW + 20 x 8, 45 x 16
BW + 25 x 8, 50 x 16

Arnold Press
50 x 8
50 x 8
50 x 8

DB Shrugs + Alt DB Curls
70 x 10, 35 x 10
75 x 10, 40 x 10
75 x 10, 45 x 10

Plate Pinch Lifts
25+2.5 x 5
25+5 x 5
45+5 x 5

50 Burpess (2:56)

Friday 05/24/13 (ME Lower)
HRrest: 57 bpm
BW: 177.6 lbs

Squat
225 x 3
245 x 3
255 x 3
265 x 3
275 x 3
225 x 8

BB Reverse Lunge
95 x 10
115 x 8
135 x 6

RDL
135 x 10
135 x 10
135 x 10

Suitcase Deadlift
135 x 5
135 x 5

Ab Circuit: 3 rounds

Barbell Complex: 3 rounds with 95lbs

Monday 05/27/13 (ME Upper)
HRrest: 60 bpm
BW: 180.4 lbs

Bench
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3
185 x 8

Close Grip Bench
135 x 15
135 x 15

DB Row + DB Rear Delt
85 x 12, 20 x 12
90 x 12, 20 x 12
95 x 12, 20 x 12
100 x 12, 20 x 12

DB Shrugs
90 x 12
90 x 12
90 x 12
90 x 12

Zottman Curls
30 x 12
30 x 12
35 x 12
35 x 12

Notes: No sprinting or conditioning this week. IM Bball starts this week. Slightly deloading to peak for ME Squats on Friday.

Tuesday 05/21/13 (DE Lower)
HRrest: 60 bpm
BW: 180.1 lbs

Depth Jumps: 5 x 3

“Speed Skater” Squats
50 x 9
55 x 9
60 x 9

45-degree hyper-extensions
45 x 20
45 x 20
45 x 20

Spread-eagle Sit-ups
45 x 20
45 x 20
45 x 20

Thursday 05/30/13 (Rep Upper)
HRrest: 54 bpm
BW: 179.8 lbs

DB Incline
60 x 12
65 x 12
70 x 12
75 x 9

Weighted Pull-up + Face Pulls
BW + 25 x 8, 50 x 16
BW + 25 x 8, 50 x 16
BW + 25 x 6, 50 x 16

Arnold Press
50 x 8
55 x 8
60 x 5

DB Shrugs + Alt DB Curls
75 x 10, 40 x 10
75 x 10, 40 x 10
75 x 10, 40 x 10

Plate Pinch Lifts
45+2.5 x 5
35 x 5

Friday 05/31/13 (ME Lower)
HRrest: 57 bpm
BW: 180.0 lbs

Squat
225 x 3
255 x 3
265 x 3
275 x 3
285 x 1
290 x 1

BB Reverse Lunge
135 x 8
115 x 8
115 x 8

RDL
155 x 10
155 x 10
155 x 10

Ab Circuit: 3 rounds

Here’s the plan for the second cycle.

Monday: (Aligity/ME Upper)
3 Cone Drill: 6 reps

A. Incline: 3/5RM
B. DB Floor Press: 2 x 16
C1. Seated Cable Rows: 3 x 16
C2. Kneeling Cable Scarecrows: 3 x 12
D. Hammer Strength Shrugs: 4 x 10
E. Cable Curls: 4 x 10
	
"BeZercher" Barbell Complex: 3 x 10

Tuesday: (Sprint/DE Lower)
100m Sprint: 5 reps

A. Kneeling Jump + Box Jump + Depth Jump: 10 reps
B. BSS: 4 x 6
C. Pull-throughs: 4 x 12
D. DB Side-bends: 4 x 15

Jump Rope

Thursday: (Rep Upper)
A. DB Bench: 3 x AMRAP
B1. Chin-ups: 3 x AMRAP
B2. Inverted-row: 3 x AMRAP
C. 3-way “Shoulder Shocker”: 3 rounds
D1. Seated DB Shrugs: 3 x 12
D2. Rolling Triceps Extensions: 3 x 8

100 Push-ups

Friday: (ME Lower)
A. Deadlift: 3/5RM
B. Step Ups: 3 x 10
C. Swiss-ball Leg Curl: 3 x AMRAP
D. Plank to Push-up: 3 x 30 (15 leading with each arm)

100 Goblet Squats