T Nation

WS4SB 3 - Bartleby83

Hello,

let me introduce myself. I work and live in Germany and I lift weights since my school time. Now I am 25 years old and I have one goal: become more athletic and heavier for American Football. I started playing at the beginning of the year.

I tried a lot of plans but I am not happy with the results.
I am 5,77 ft tall and weigh ca. 185 lbs. I would like to get some more lbs (15 lbs maybe).

For this reason I thought I should try Joe DeFrancos “WS4SB 3”. This thread should show my progress.
Parallel to my training I will test the metabolic diet.

I post the weight I used in kg because its easier for me (I dont want to convert the kg in lbs :wink: )

I started the plan with an injury on my left ring finger which was dislocated, so I can`t hold heavy weights without equipment because the finger hurts a lot.

American Football is on Wednesday and Sunday.

1st Week 21.04.08 - 27.04.08
MONDAY Upper-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Barbell Bench Press 1 x max weight (87,5 kg) for 4 reps
(I did 6 warm up sets before the max lift beginning with 60 kg and increasing the weight by 5 kg each set) 3-5 rep range with max kg for this one set

Incl. DB Press 2 x max reps, 25 x 16 kg, 19 x 18 kg, 15-20 rep range for the sets

Seated Cable Row 12 x 30 kg, 3 x 12 x 35 kg, 8-12 rep range for the sets
Superset
Face Pull 12 x 5 kg, 3 x 12 x 6,25 kg, 8-12 rep range for the sets

Barbell Shrugs 2 x 15 x 70 kg, 1 x 14 x 70 kg, 8-15 rep range for the sets

Hammer Curls 3 x 15 x 10 kg, 8-15 rep range for the sets

1st Week 21.04.08 - 27.04.08
TUESDAY Lower-Body Dynamic Effort Day

Pause between Sets and Exercises 1.30 min

Vertical Jump 5 x 3 quality jumps, 5-8 x 1-3 rep range

Step-up weighted 3 x 10 x 10 kg, 8-10 rep range

Pull Through 3 x 12 x 15 kg, 8-12 rep range

Barbell Russian Twist 4 x 10, 10-15 rep range
Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
2 x 10, 10-20 rep range

1st Week 21.04.08 - 27.04.08
THURSDAY Upper-Body Repetition Day

Pause between Sets and Exercises 1.30 min

Flat DB Press 3 x max reps, 23/18/13 x 22 kg
(I did 2 warm up sets before the max reps)

LAT-Pulldown, 4 x 12 x 55 kg, 8-12 rep range for the sets
Superset
Seated DB power cleans, 4 x 12 x 8 kg, 8-12 rep range for the sets

DB Military Press 1 x 12 x 12 kg, 11/9/9 x 14 kg, 8-12 rep range for the sets

Barbell Shrugs 3 x 12 x 80 kg, 8-12 rep range for the sets
Superset
Triceps push-down 22/20/17 x 20 kg, 15-25 rep range for the sets

1st Week 21.04.08 - 27.04.08
FRIDAY Lower-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Leg Press 1 x max weight (230 kg) for 3 reps
(I did 6 warm up sets before the max lift beginning with 120 kg and increasing the weight by 20 kg each set) 3-5 rep range with max kg for this one set

Reverse Lunge 1 x 12 x 5 kg, 2 x 12 x 7 kg, 6-12 rep range

45 degree Hyperextension 3 x 12, 8-12 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
2 x 10, 10-20 rep range

2nd Week 28.04.08 - 04.05.08
MONDAY Upper-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Barbell Bench Press 1 x max weight (90 kg) for 4 reps
(I did 6 warm up sets before the max lift beginning with 60 kg and increasing the weight by 5 kg each set) 3-5 rep range with max kg for this one set

Incl. DB Press 2 x max reps, 20/15 x 20 kg, 15-20 rep range for the sets

Seated Cable Row 12 x 40 kg, 12/11/11 x 45 kg, 8-12 rep range for the sets
Superset
Face Pull 12 x 7,5 kg, 3 x 12 x 8,75 kg, 8-12 rep range for the sets

Barbell Shrugs 2 x 15 x 75 kg, 1 x 13 x 75 kg, 8-15 rep range for the sets

Hammer Curls 15/14/13 x 12 kg, 8-15 rep range for the sets

2nd Week 28.04.08 - 04.05.08
TUESDAY Lower-Body Dynamic Effort Day

Pause between Sets and Exercises 1.30 min

Vertical Jump 8 x 3 quality jumps, 5-8 x 1-3 rep range

Step-up weighted 3 x 10 x 12 kg, 8-10 rep range

Pull Through 3 x 12 x 20 kg, 8-12 rep range

Barbell Russian Twist 4 x 15, 10-15 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts) 2 x 10, 10-20 rep range

2nd Week 28.04.08 - 04.05.08
THURSDAY Upper-Body Repetition Day

Pause between Sets and Exercises 1.30 min

Flat DB Press 3 x max reps, 20 x 24 kg, 12/9 x 26 kg
(I did 2 warm up sets before the max reps)

LAT Pulldown, 4 x 12 x 60 kg, 8-12 rep range for the sets
Superset
Seated DB power cleans, 4 x 12 x 10 kg, 8-12 rep range for the sets

DB Military Press 12/12/10/10 x 14 kg, 8-12 rep range for the sets

Barbell Shrugs 3 x 12 x 85 kg, 8-12 rep range for the sets
Superset
Triceps push-down 3 x 25 x 20 kg, 15-25 rep range for the sets

2nd Week 28.04.08 - 04.05.08
FRIDAY Lower-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Leg Press 1 x max weight (240 kg) for 5 reps
(I did 5 warm up sets before the max lift beginning with 120 kg and increasing the weight by 20 kg each set) 3-5 rep range with max kg for this one set

Reverse Lunge 1 x 12 x 10 kg, 2 x 12 x 14 kg, 6-12 rep range

45 degree Hyperextension 3 x 12 x 5 kg, 8-12 rep range

Calves standed 3 x 25 x 60 kg, 25-30 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts) 2 x 14, 10-20 rep range

3rd Week 05.05.08 - 11.05.08
MONDAY Upper-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Barbell Bench Press 1 x max weight (95 kg) for 3 reps
(I did 5 warm up sets before the max lift beginning with 70 kg and increasing the weight by 5 kg each set) 3-5 rep range with max kg for this one set

Incl. DB Press 2 x max reps, 17/15 x 22 kg, 15-20 rep range for the sets

Seated Cable Row 12/12/12/11 x 45 kg,
8-12 rep range for the sets
Superset
Face Pull 4 x 12 x 10 kg,
8-12 rep range for the sets

Barbell Shrugs 4 x 15 x 75 kg, 8-15 rep range for the sets

Hammer Curls 4 x 15 x 12 kg, 8-15 rep range for the sets

3rd Week 05.05.08 - 11.05.08
TUESDAY Lower-Body Dynamic Effort Day

Pause between Sets and Exercises 1.30 min

Vertical Jump 8 x 3 quality jumps, 5-8 x 1-3 rep range

Step-up weighted 3 x 10 x 15 kg, 8-10 rep range

Pull Through 3 x 12 x 25 kg, 8-12 rep range

Barbell Russian Twist 4 x 15 x 15 kg, 10-15 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
14/10/10, 10-20 rep range

3rd Week 05.05.08 - 11.05.08
THURSDAY Upper-Body Repetition Day

Pause between Sets and Exercises 1.30 min

Flat DB Press 3 x max reps, 16/13/11 x 26 kg
(I did 2 warm up sets before the max reps)

LAT-Pulldown, 4 x 12 x 65 kg, 8-12 rep range for the sets
Superset
Seated DB power cleans, 12/12/8/8 x 12 kg, 8-12 rep range for the sets

DB Military Press 12/12/12/11 x 14 kg, 8-12 rep range for the sets

Barbell Shrugs 3 x 12 x 90 kg, 8-12 rep range for the sets
Superset
Triceps push-down 20/18/17 x 25 kg, 15-25 rep range for the sets

3rd Week 05.05.08 - 11.05.08
FRIDAY Lower-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Squat 1 x max weight (130 kg) for 5 reps
(I did 6 warm up sets before the max lift beginning with 70 kg and increasing the weight by 10 kg each set) 3-5 rep range with max kg for this one set

Reverse Lunge 3 x 12 x 16 kg, 6-12 rep range

45 degree Hyperextension 3 x 12 x 5 kg, 8-12 rep range

Calves standed 3 x 30 x 60 kg, 25-30 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
14/12/10, 10-20 rep range

4th Week 12.05.08 - 18.05.08
MONDAY Upper-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Incl. Barbell Bench Press 1 x max weight (80 kg) for 5 reps
(I did 5 warm up sets before the max lift 40/60/65/70/75) 3-5 rep range with max kg for this one set

Flat DB Press 2 x max reps, 17/14 x 26 kg, 15-20 rep range for the sets

Barbell Row 12 x 50 kg, 12/12/10 x 55 kg
8-12 rep range for the sets
Superset
Rear delt fly 2 x 12 x 10 kg, 2 x 10 x 10 kg
8-12 rep range for the sets

Behind back Barbell Shrugs 15/15/14/12 x 65 kg, 8-15 rep range for the sets
Barbell Curl 4 x 15 x 20 kg,
8-15 rep range for the sets

4th Week 12.05.08 - 18.05.08
TUESDAY Lower-Body Dynamic Effort Day

Pause between Sets and Exercises 1.30 min

Broad Jump 8 x 3 quality jumps, 5-8 x 1-3 rep range

Bulgarian split squad 3 x 10 x 15 kg,
8-10 rep range

Rev. Hyperextensions 3 x 12, 8-12 rep range

DB Side Bends 4 x 15 x 12,5 kg,
10-15 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
16/16, 10-20 rep range

4th Week 12.05.08 - 18.05.08
THURSDAY Upper-Body Repetition Day

Pause between Sets and Exercises 1.30 min

Barbell Bench Press 3 x max reps, 20/15/14 x 65 kg

Straight arm Pulldown, 4 x 12 x 25 kg,
8-12 rep range for the sets
Superset
Scarecrows, 12/12/11/11 x 5 kg,
8-12 rep range for the sets

DB Side Press 4 x 12 x 14 kg,
8-12 rep range for the sets

DB Shrugs 3 x 12 x 28 kg,
8-12 rep range for the sets
Superset
DB Triceps extension 3 x 15 x 20 kg,
10-15 rep range for the sets

4th Week 12.05.08 - 18.05.08
FRIDAY Lower-Body Max Effort Day

Pause between Sets and Exercises 1.30 min
Pause on Squats 3 min

Squat 1 x max weight (145 kg) for 4 reps
(I did 7 warm up sets before the max lift beginning with 80 kg and increasing the weight by 10 kg each set) 3-5 rep range with max kg for this one set

Walking Lunge 3 x 12 x 16 kg,
6-12 rep range

Pull-throughs 3 x 12 x 30 kg,
8-12 rep range

Calves standed 25/20/20 x 65 kg,
25-30 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
18/16, 10-20 rep range

5th Week 19.05.08 - 25.05.08
MONDAY Upper-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Incl. Barbell Bench Press 1 x max weight (85 kg) for 5 reps
(I did 6 warm up sets before the max lift 60/65/70/75/80/82,5) 3-5 rep range with max kg for this one set

Flat DB Press 2 x max reps, 18/15 x 26 kg, 15-20 rep range for the sets

Barbell Row 4 x 12 x 55 kg,
8-12 rep range for the sets
Superset
Rear delt fly 4 x 12 x 10 kg,
8-12 rep range for the sets

Behind back Barbell Shrugs 4 x 15 x 65 kg, 8-15 rep range for the sets
Barbell Curl 4 x 15 x 25 kg,
8-15 rep range for the sets

5th Week 19.05.08 - 25.05.08
TUESDAY Lower-Body Dynamic Effort Day

Pause between Sets and Exercises 1.30 min

Broad Jump 8 x 3 quality jumps, 5-8 x 1-3 rep range

Bulgarian split squad 3 x 10 x 17,5 kg,
8-10 rep range

Rev. Hyperextensions 3 x 12 x 6 kg,
8-12 rep range

DB Side Bends 4 x 15 x 17,5 kg,
10-15 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
18/18, 10-20 rep range

5th Week 19.05.08 - 25.05.08
THURSDAY Upper-Body Repetition Day

Pause between Sets and Exercises 1.30 min

Barbell Bench Press 3 x max reps, 16/12/10 x 70 kg

Straight arm Pulldown, 12/11/11/12 x 35 kg,
8-12 rep range for the sets
Superset
Scarecrows, 4 x 12 x 6 kg,
8-12 rep range for the sets

DB Side Press 4 x 12 x 16 kg,
8-12 rep range for the sets

DB Shrugs 3 x 12 x 32 kg,
8-12 rep range for the sets
Superset
DB Triceps extension 15/14/14 x 24 kg,
10-15 rep range for the sets

5th Week 19.05.08 - 25.05.08
FRIDAY Lower-Body Max Effort Day

Pause between Sets and Exercises 1.30 min
Pause on Squats 3 min

Squat 1 x max weight (160 kg) for 2 reps
(I did 6 sets before the max lift beginning with 110 kg and increasing the weight by 10 kg each set) 3-5 rep range with max kg for this one set

Walking Lunge 12 x 20 kg, 2 x 12 x 24 kg
6-12 rep range

Pull-throughs 3 x 12 x 40 kg,
8-12 rep range

Calves standed 30 x 65 kg, 25/23 x 70 kg
25-30 rep range

6th Week 26.05.08 - 01.06.08
MONDAY Upper-Body Max Effort Day

Pause between Sets and Exercises 1.30 min

Incl. Barbell Bench Press 1 x max weight (87,5 kg) for 5 reps
(I did 6 warm up sets before the max lift) 3-5 rep range with max kg for this one set

Flat DB Press 2 x max reps, 19/16 x 26 kg, 15-20 rep range for the sets

Barbell Row 4 x 12 x 60 kg,
8-12 rep range for the sets
Superset
Rear delt fly 4 x 10 x 12 kg,
8-12 rep range for the sets

Behind back Barbell Shrugs 4 x 15 x 70 kg, 8-15 rep range for the sets
Barbell Curl 15 x 30 kg, 8/9/9 x 35 kg
8-15 rep range for the sets

6th Week 26.05.08 - 01.06.08
TUESDAY Lower-Body Dynamic Effort Day

Pause between Sets and Exercises 1.30 min

Broad Jump 8 x 3 quality jumps, 5-8 x 1-3 rep range

Bulgarian split squad 3 x 10 x 20 kg,
8-10 rep range

Rev. Hyperextensions 3 x 12 x 12,5 kg,
8-12 rep range

DB Side Bends 4 x 15 x 20 kg,
10-15 rep range

Abs circuit (Sprinter Sit-up, V-ups, toe touches, hip thrusts)
18/18, 10-20 rep range

6th Week 26.05.08 - 01.06.08
THURSDAY Upper-Body Repetition Day

Pause between Sets and Exercises 1.30 min

Barbell Bench Press 3 x max reps, 17/13/12 x 70 kg

Straight arm Pulldown, 10/11/10/10 x 37,5 kg,
8-12 rep range for the sets
Superset
Scarecrows, 11/10/10/9 x 8 kg,
8-12 rep range for the sets

DB Side Press 12/10/10/10 x 18 kg,
8-12 rep range for the sets

DB Shrugs 3 x 10 x 36 kg,
8-10 rep range for the sets
Superset
DB Triceps extension 15/13/12 x 26 kg,
10-15 rep range for the sets

6th Week 26.05.08 - 01.06.08
FRIDAY Lower-Body Max Effort Day

Pause between Sets and Exercises 1.30 min
Pause on Squats 3 min

Squat 1 x max weight (160 kg) for 3 reps
(I did 6 sets before the max lift beginning) 3-5 rep range with max kg for this one set

Walking Lunge 3 x 12 x 26 kg
6-12 rep range

Pull-throughs 3 x 12 x 50 kg,
8-12 rep range

Calves standed 30/24/23 x 70 kg
25-30 rep range

Abs circuit 3 x 14, 10-20 rep range

After this week I modified some parts of the plan. I will show it in my next post of the actual trainings week

7th Week 02.06.08 - 08.06.08
MONDAY Upper-Body Max Effort Day

Barbell Bench Press 1 x max weight (100 kg) for 3 reps
(I did 6 warm up sets before the max lift) 1-5 rep range with max kg for this one set

Flat DB Press Palms in 2 x max reps, 15/14 x 22 kg, 15-20 rep range for the sets

DB Row 3 x 12 x 32 kg,
8-12 rep range for the sets
Superset
DB Power Clean 3 x 12 x 12 kg,
8-12 rep range for the sets
Hanging straight leg raise 3-5 x 3-5, 5 x 5 x 4 kg
Superset
DB Side Bends 3-5 x 5-8, 5 x 8 x 26 kg

7th Week 02.06.08 - 08.06.08
TUESDAY Lower-Body Dynamic Effort Day

Box Squat 12 x 2 120 kg

Standing good morning 4 x 15 x 40 kg,
10-15 rep range

Hip extensions 4 x 15
8-15 rep range

Calf raise seated 6 x 4 x 100 kg, 30-60 sec Pause

Triceps pushdown 100 reps

(Grip exercise)

7th Week 02.06.08 - 08.06.08
THURSDAY Upper-Body Repetition Day

Incl DB Press 3 x max reps, 22/16/15 x 22 kg

DB Floor Press, 10 x 18 kg, 3 x 10 x 22 kg,
5-10 rep range for the sets
Superset
Pull-Ups, 12/12/10/10,
8-12 rep range for the sets

Hang Power Clean + Press 12/10/10 x 40 kg,
8-12 rep range for the sets

Abs circuit 3 exercises triple set, 3 x 10
10-15 rep range for this triple set

7th Week 02.06.08 - 08.06.08
FRIDAY Lower-Body Max Effort Day

Deadlift 1 x max weight (150 kg) for 3 reps
(I did 6 sets before the max lift beginning) 1-5 rep range with max kg for this one set

Bulgarian split squad BB 15/15/10 x 30 kg
10-15 rep range

Pull-throughs 3 x 12 x 55 kg,
6-12 rep range

Calf raise standed 6 x 3 x 100 kg
30-60 sec Pause

Triceps pushdown 100 reps

(Grip exercise)

8th Week 02.06.08 - 08.06.08
MONDAY Upper-Body Max Effort Day

Barbell Bench Press 1 x max weight (102,5 kg) for 3 reps
(I did 6 warm up sets before the max lift) 1-5 rep range with max kg for this one set

Flat DB Press Palms in 2 x max reps, 18/16 x 22 kg, 15-20 rep range for the sets

DB Row 3 x 12 x 36 kg,
8-12 rep range for the sets
Superset
DB Power Clean 10/12/12/11 x 14 kg,
8-12 rep range for the sets
Hanging straight leg raise 3-5 x 3-5, 5 x 5 x 6 kg
Superset
DB Side Bends 3-5 x 5-8, 5 x 8 x 30 kg

8th Week 02.06.08 - 08.06.08
TUESDAY Lower-Body Dynamic Effort Day

Box Squat 12 x 2 130 kg

Standing good morning 4 x 15 x 50 kg,
10-15 rep range

Hip extensions 4 x 15 x 10 kg
8-15 rep range

Calf raise seated 6 x 4 x 120 kg, 30-60 sec Pause

Triceps pushdown 100 reps

(Grip exercise)