Westside for Mathematicians (WS4SB3 Log)

Monday 06/03/13 (ME Upper)
HRrest: 60 bpm
BW: 180.6 lbs

Incline
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
135 x 12

DB Floor Press
50 x 16
50 x 16

Seated Cable Rows + Kneeling Cable Scarecrows
60 x 16, 15 x 12
60 x 16, 15 x 12
60 x 16, 15 x 12

Hammer Strength Shrugs
180 x 10
180 x 10
230 x 10
230 x 10

Cable Curls
50 x 10
50 x 10
57.5 x 10
57.5 x 10

“BeZercher” Barbell Complex: 3 rounds with 55lbs

Notes: DB Floor Press done unilaterally 16 reps each arm. Cable curls done bilaterally with straight bar.

Tuesday 06/04/13 (DE Lower)
HRrest: 60 bpm
BW: 179.9 lbs

Kneeling Jump + Box Jump + Depth Jump: 10 x 1

BSS
50 x 6
60 x 6
60 x 6
70 x 6

Pull-throughs
50 x 12
50 x 12
50 x 12
50 x 12

DB Side-bends
60 x 15
65 x 15
70 x 15
75 x 15

Thursday 06/06/13 (Sprint/Agility/Rep Upper)
HRrest: 57 bpm
BW: 179.6 lbs

DB Bench
60 x 23
60 x 19
70 x 9

Chin-ups + Inverted Row
BW x 14, BW x 9
BW x 9, BW x 9
BW x 9, BW x 10

3-way “Shoulder Shocker”
35 x 10, 15 x 10, 15 x 10
35 x 10, 15 x 10, 15 x 10
35 x 10, 15 x 10, 15 x 10

Seated DB Shrugs + Rolling Triceps Extension
70 x 12, 35 x 8
70 x 12, 35 x 8
70 x 12, 35 x 8

100 Push-ups (3:20)

Friday 06/07/13 (ME Lower)
HRrest: 57 bpm
BW: 180.6 lbs

Deadlift
275 x 5
295 x 5
315 x 5
335 x 5

DB Step Ups
25 x 10
30 x 10
35 x 10

Swiss-ball Leg Curl
3 x 23,19,21

Plank to Push-up
3 x 30

Goblet Squats: 100 reps 30lbs

Monday 06/10/13 (ME Upper)
HRrest: 57 bpm
BW: 180.6 lbs

Incline
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
155 x 8

DB Floor Press
55 x 16
55 x 16

Seated Cable Rows + Kneeling Cable Scarecrows
60 x 16, 15 x 12
60 x 16, 15 x 12
70 x 16, 15 x 12

Hammer Strength Shrugs
180 x 10
180 x 10
230 x 10
230 x 10

Cable Curls
50 x 10
50 x 10
57.5 x 10
57.5 x 10

“BeZercher” Barbell Complex: 3 rounds with 65lbs

Tuesday 06/11/13 (DE Lower)
HRrest: 57 bpm
BW: 179.8 lbs

Kneeling Jump + Box Jump + Depth Jump: 10 x 1

BSS
60 x 6
60 x 6
70 x 6
70 x 6

Pull-throughs
57.5 x 12
57.5 x 12
60 x 12
60 x 12

DB Side-bends
70 x 15
70 x 15
70 x 15
70 x 15

Jump Rope

Friday 06/14/13 (ME Lower)
HRrest: 57 bpm
BW: 180.8 lbs

Deadlift
275 x 5
315 x 5
345 x 5
255 x 10

DB Step Ups
25 x 10
25 x 10
25 x 12
25 x 12

Swiss-ball Leg Curl
3 x 23,20,21

Plank to Push-up
3 x 30

Goblet Squats: 100 reps 45lbs

Saturday 06/15/13 (Rep Upper)
HRrest: 57 bpm
BW: 181.0 lbs

DB Bench
60 x 23
60 x 20
60 x 21

Chin-ups + Inverted Row
BW x 12, BW x 12
BW x 10, BW x 10
BW x 11, BW x 8

3-way “Shoulder Shocker”
35 x 12, 15 x 12, 15 x 12
35 x 10, 20 x 10, 20 x 10
45 x 8, 20 x 8, 20 x 8

Seated DB Shrugs + Rolling Triceps Extension
60 x 12, 30 x 8
60 x 12, 30 x 8
60 x 12, 35 x 8

100 Push-ups

Monday 06/17/13 (ME Upper)
HRrest: 57 bpm
BW: 181.2 lbs

Incline
185 x 3
195 x 3
205 x 3
205 x 3
205 x 3
185 x 6

DB Floor Press
65 x 12
65 x 12

Seated Cable Rows + Kneeling Cable Scarecrows
65 x 16, 15 x 12
65 x 16, 15 x 12
70 x 16, 20 x 12

Hammer Strength Shrugs
270 x 10
270 x 10
270 x 10

Cable Curls
65 x 10
65 x 10
65 x 10

“BeZercher” Barbell Complex: 3 rounds with 55lbs

Notes: “BeZercher” Barbell Complex done w/o rest.

Tuesday 06/18/13 (DE Lower)
HRrest: 57 bpm
BW: 181.2 lbs

Kneeling Jump + Box Jump + Depth Jump: 10 x 1

BSS
70 x 6
70 x 6
70 x 6
70 x 6

Pull-throughs
65 x 12
65 x 12
65 x 12

DB Side-bends
75 x 15
75 x 15
75 x 15

Jump Rope

Friday 06/21/13 (ME Lower)
HRrest: 57 bpm
BW: 181.8 lbs

Deadlift
275 x 3
315 x 3
315 x 3
345 x 3
265 x 2
225 x 10

DB Step Ups
40 x 10
40 x 10
40 x 10

Swiss-ball Leg Curl
3 x 25,25,21

Plank to Push-up
3 x 30

Jump Rope (3 min)
100 BW Squats

Saturday 06/22/13 (Rep Upper)
HRrest: 54 bpm
BW: 181.5 lbs

DB Bench
60 x 25
60 x 23
60 x 21

Chin-ups + Inverted Row
BW x 12, BW x 12
BW x 10, BW x 9
BW x 10, BW x 9

3-way “Shoulder Shocker”
45 x 10, 20 x 10, 15 x 10
45 x 10, 20 x 10, 20 x 10
45 x 10, 20 x 10, 20 x 10

Seated DB Shrugs + Rolling Triceps Extension
60 x 12, 35 x 8
60 x 12, 35 x 8
60 x 12, 35 x 8

100 Push-ups

Monday 06/24/13 (ME Upper)
HRrest: 57 bpm
BW: 182.2 lbs

Incline
185 x 3
195 x 3
205 x 3
210 x 3
215 x 2

DB Floor Press
65 x 12
70 x 12

Seated Cable Rows + Kneeling Cable Scarecrows
70 x 16, 20 x 12
70 x 16, 20 x 12
70 x 16, 20 x 12

Hammer Strength Shrugs
270 x 10
270 x 10
270 x 10

Cable Curls
65 x 10
65 x 10
65 x 10

“BeZercher” Barbell Complex: 3 rounds with 65lbs

Tuesday 06/25/13 (DE Lower)
HRrest: 54 bpm
BW: 182.2 lbs

Kneeling Jump + Box Jump + Depth Drop: 6 x 2

BSS
70 x 6
70 x 6
75 x 6
75 x 6

Pull-throughs
65 x 12
65 x 12
72.5 x 12
72.5 x 12

DB Side-bends
65 x 15
70 x 15
75 x 15
80 x 15

Jump Rope

Thursday 06/27/13 (Rep Upper)
HRrest: 54 bpm
BW: 182.3 lbs

DB Bench
70 x 17
70 x 14
70 x 12

Chin-ups + Inverted Row
BW x 18, BW x 12
BW x 14, BW x 10
BW x 12, BW x 8

3-way “Shoulder Shocker”
35 x 12, 15 x 12, 15 x 12
35 x 12, 15 x 12, 15 x 12
35 x 12, 15 x 12, 15 x 12

Seated DB Shrugs + Rolling Triceps Extension
70 x 12, 30 x 8
70 x 12, 35 x 8
70 x 12, 40 x 8

100 Push-ups
Jump Rope

Friday 06/28/13 (ME Lower)
HRrest: 54 bpm
BW: 182.6 lbs

Deadlift
275 x 3
395 x 3
315 x 3
335 x 3
355 x 3
365 x 1

DB Step Ups (Low Box)
60 x 16
65 x 12
70 x 12

Swiss-ball Leg Curl
3 x 22,23,25

Plank to Push-up
3 x 30

Jump Rope
100 BW Squats

Here is the third cycle plan. No longer planned sprints and agility workout for specific days, the days keep getting off due to weather and field availability.

Monday: (ME Upper)
A. Bench: 5/3RM
B. Bradford Press: 2 x 8
C1. Pendlay Row: 4 x 6
C2. Face Pulls: 4 x 8
D. Overhead Shrugs: 3 x 10
E. Iso-hold DB Curls: 3 x 8

Jump Rope

Tuesday: (DE Lower)
A. Running Verticals: 15 reps
B. Pistol Box Squats: 3 x AMRAP
C. Unilateral DB RDL: 4 x 10
D. Weighted Sit-up: 4 x 15

Plate Complex (Overhead press, Overhead squat, Bentover Row, Reverse Lunge + Twist, Diagonal Chops)	

Thursday: (Rep Upper)
A. Dips: 100 reps
B1. Lat Pull Downs: 4 x 15
B2. Straight Arm Pull Downs: 4 x 10
C. Standing Alt DB Military: 4 x 10
D1. Smith Machine Shrugs: 3 x 10
D2. EZ Bar Curls: 3 x 10
E. Smith Machine Wrist Curls: 4 x 15

Texas Push-up Challenge

Friday: (ME Lower)
A. Squat: 5/3RM
B. DB Walking Lunges
C. Good Mornings: 3 x 12
D. Hanging Leg Raises: 4 x 15

Fran: (95lbs Thruster + Pull-ups) 21-15-9 or 15-10-5 AFAP

Monday 07/01/2013 (ME Upper)
HRrest: 54 bpm
BW: 184.4 lbs

Bench
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

Bradford Press
95 x 8
95 x 8

Pendlay Rows + Face Pulls
135 x 6, 60 x 8
135 x 6, 60 x 8
155 x 6, 60 x 8
155 x 6, 60 x 8

Overhead Shrugs
95 x 10
95 x 10
115 x 10

Iso-hold DB Curls
30 x 8
30 x 8
30 x 8

Jump Rope

Tuesday 07/02/2012 (DE Lower)

Running Verticals: 15 reps

Pistol Box Squats
6, 6, 10

Unilateral DB RDL
50 x 10
50 x 10
50 x 10
50 x 10

Weighted Incline Sit-up
10 x 15
10 x 15
10 x 15
20 x 15

Plate Complex: 3 rounds w/ 35lbs

Wednesday 07/03/2013 (Rep Upper)
HRrest: 57bpm
BW: 185lbs

Dips: 100 reps

Lat Pull Downs + Straight Arm Pull Downs
115 x 15, 55 x 10
115 x 15, 55 x 10
115 x 15, 55 x 10
115 x 15, 55 x 10

Standing Alt DB Military
25 x 10
30 x 10
30 x 10
35 x 10

Smith Machine Shrugs + EZ Bar Curls
185 x 10, 65 x 10
205 x 10, 65 x 10
225 x 10, 65 x 10

DB Wrist Curls
40 x 15
45 x 15
50 x 15

Texas Push-up Challenge