WS4SB3-Preseason log-March 22nd

[kbm12345]

I have 8 weeks to get into the best shape of my life my current stats are:
Bench 1x85kg
Squat 3x80kg
Vertical Jump 25inches
Pull Ups 8

Goals:
Bench 1x95kg
Squat 1x 95kg
Vertical Jump 27inches
Pull ups 12
Lose 4kg

I think I am going to drop the DE day and do another lower body workout consisting of front squats and some more supplementary lifts as I think i would benefit more from extra strength gains. Anyway today starts ME upper will post my results later. More than welcome any support, help or advice.

[DocHollidy]

if your not that strong as it shows in your stats, dont change anything in WS4SB3

[kbm12345]

Ah yep, thanks for the advice, not even sure if i can include a DE day let alone another day for squats, coz i have training 3x a week, which will be pretty intense considering i haven't played for 4 years. But il see how it goes.

[kbm12345]

Absolutely insane workout today, prob one of the best ones ive ever had, whole upper body is deadddddddd. Hit a PR on the bench press. And was the first time doing face pulls, which really wrecked my back after doing D/bell rows.


ME UPPER
A. Barbell Bench Press
1xbar
1x5, 40kg
1x5, 60kg
1x5, 70kg
1x5 80kg.........PR!
1x4 80kg
1x3 80kg
1x8 70kg

B. Incline D/Bell Bench Press
1x18, 20kg
1x12, 20kg
1x10, 20kg

C1. D/Bell Rows 25kg
4x8-12

C2. Face Pulls ~12.5kg
4x8-12

D. Barbell Shrugs
3x12-15, 80kg

E. Standing D/bell Bicep curls
3xMax reps, 12.5kg

[big_addz]

what sport u playin bro?

[kbm12345]

bball, played today with two div 1 imports

[kbm12345]

ME Lower

Front squats
1x40kg
1x5 50kg
1x5 60kg
1x5 70kg
1x3 75kg
3x3 70kg
1x5 60kg

Bulgarian split squats 10kg D/bells
3x6

45* hyper
2x8 10kg plate

Abs-ground based X3
Sprinter sit ups<20
V ups<20
Spread eagle<10