End of Winter WSFSB III Log

[lhshurdl3r]

Starting back up with the WSFSB III routine to put on a little size and jack up my strength a bit before semi-pro football starts up. I'm a kicker, returner, and flex.

Height: 5'4
Weight: 151
40yd: 4.58
Vertical: 35"

Lifetime Maxes
Bench: 240x1 (when I was 125lbs, now about 215)
Squat: 330x1
Deadlift: 330x3
Power Clean: 225x1
Clean&Jerk: 185x3

Just to give an idea of what I've done in the past. Haven't been able to lift consistently. I won't be doing any decathlons this season, so I'll be able to focus on my training for football for the whole year.

[lhshurdl3r]

Day 1: 2/08/2010

ME Upper Body

Close-Grip Bench
95x5
135x5
145x5
155x3
165x3
175x3
185x3 (PR)

DB Floor Press
35/35 x 20
35/35 x 20

Barbell Row-----SS-----Scarecrows
95x12 5/5 x 12
95x12 5/5 x 12
95x12 5/5 x 12

BB Shrugs on Smith Machine (only counted the plates)
140x12
140x12
140x12

BB Curl
50x12
50x12

I really really hate doing curls, and especially since they're at the end of the workout... I usually find it easy to skip a set. I know I shouldn't, but it happens once in awhile. Also did a couple core exercises to work on my rotational power. Then went out and did a few kickoffs and field goals while it was about 25? out.

[lhshurdl3r]

DE Lower Body, 2/9/2010..

Easy day today.. have to improvise with the GHR at my gym, but it gets the job done nonetheless.

Kneeling One Legged Vertical Jumps
2x Each leg
2x Each leg
2x Each leg

Bulgarian Split Squats w/ +ROM
50 x 10
50 x 10
50 x 10

Glute-Ham Raise (propped the 45degree hyperextension machine up on a bench)
Body x 12
Body x 12
Body x 12

Spread-Eagled Weighted Situps
10 x 15
20 x 15
35 x 15
45 x 15

[lhshurdl3r]

Repetition Upper Body - 2/11/2010

DB Bench Press on Swiss Ball
30/30 x 15
40/40 x 15
45/45 x 15
50/50 x 15

Chin-Up-----SS-----Band Pull-Aparts
Body x 12-----------Red Band x 12
Body x 12-----------Red Band x 12
Body x 12-----------Red Band x 12
Body x 12-----------Red Band x 12

DB Military Press
30/30 x 12
35/35 x 12
40/40 x 12 ... all were easy but the last 2 for this set were killer for some reason.

DB Standing Shrugs-----SS-----Hammer Curls
50/50 x 10---------------------25/25 x 10
70/70 x 10---------------------30/30 x 10
75/75 x 10---------------------30/30 x 10 ... the DB's only go up to 75lbs so I'll probably switch to BB shrugs next week.

My hands/wrists/forearms were on fire after the Shrugs so I decided to skip the grip work. Wrapped it up with 3 sets of front/side/back planks holding each position for 1 minute. Pretty good workout today, did feel a little twinge in my right shoulder during the military presses, but went away.

[lhshurdl3r]

ME Lower Body - 2/12/2010

I love box squats.

Box Squat (Parallel)
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
295 x 3
315 x 3
335 x 3 Was gonna go for 350 today, most likely would have done it, but I didn't wanna push my right knee too hard since it felt a little weak today. My PR in box squat is 410 from about a year ago.

Unilateral: Walking Lunges
With my knee feeling weird during the Box Squats I didn't wanna take a chance with the lunges today. I get plenty of work in with my legs thru the week so it won't hurt me any.

Reverse Hyperextensions
No weight x 12
10lb DB x 10
10lb DB x 8 Was very tough considering they're the 'ghetto' style ones where I'm laying on the Smith Machine bar. Felt like my taco bell lunch was gonna come back up. Probably gonna switch to Swiss Ball Bridges & Leg Curl next week.

Finished the workout with a core circuit: Went through 3 times with: Sprinter Situps, Back Bridges, V-Ups, and some Band Pulls to work on my rotational power.

Solid week back on the program. Was really surprised on Monday with my 185 x 3 close grip bench. If I can get to 200 in a couple weeks with that I'll be very pleased considering my last regular bench press max was 205 a few weeks ago.

[moose45]

In on this... I love WS4SB 3
What height box you using for squats?

[federaldb59]

Make sure the swiss ball your using is an anti burst ball. Ive heard of people gettin messed up bad when the ball explodes.

[lhshurdl3r]

In on this... I love WS4SB 3
What height box you using for squats?

Not sure about the height, but I have the flat utility bench with one plate on it and it gets me to parallel. Just below knee height when I stand next to it.


Make sure the swiss ball your using is an anti burst ball. Ive heard of people gettin messed up bad when the ball explodes.

Thanks! I didn't think about that. I'll have to check the swiss ball's we have at work to see if any are anti-burst.

[lhshurdl3r]

Monday 2/15/2010 - Was running on 2hrs of sleep, stupid Valentine's Day.

ME Upper Body

Close Grip Bench
95x5
135x5
145x5
155x3
165x3
185x3
After that set of 185 I knew there was no way I could get 190 so I didn't wanna try since I didn't have a spotter

DB Floor Press
35x20
40x20

BB Row-----SS-----Scarecrows
105x12-----5x12
105x12-----5x12
105x12-----5x12

Smith BB Shrugs
180x15
180x15
180x15

EZ Bar Curls
60x15
60x15
60x12

Can't complain since I felt like absolute **** starting the workout. Was initially gonna push it ahead a day, but decided not to since I won't be able to get to the gym on Saturday. I also moved my grip in a tad closer with the bench, so that may have been why I struggled with 185 for 3 reps. Really looking forward to the dynamic day tomorrow since I love plyos.

edit: weighed in prior to workout at 154. And really pissed since it's snowing and I won't be able to kick any field goals today.

http://img708.imageshack.us/img708/8628/fg1.jpg

[moose45]

Man ya gotta love those limited sleep days. Somtimes everything is funny, and other times everything just pisses you off. Nice workout, way to push thru it.

[lhshurdl3r]

Today's Dynamic Lower Body

Kneeling One-Legged Broad Jumps
3 x Each Leg
3 x Each Leg ... Couldn't get comfy with any of the jumps, so decided to stop and do a few tomorrow on my rest day.

Buglarian Split Squats w/ +ROM
30/30 x 10
30/30 x 10
30/30 x 10

GHR (propped the 45* hyperextension up to it was at 0*)
BW x 12
BW + Yellow Band x 12
BW + Yellow Band x 8
Yellow was the lightest band... but it was stretched thru the whole ROM including the bottom of it as well. Made it a little tougher. I'll have to figure out a different way of anchoring the band next time.

Spread Eagle Sit-Ups w/ DB
40 x 15
45 x 15
45 x 15

Not bad today... couldnt have been a bit better. I'm staying with low weights for the Split Squats so my legs don't stay sore thru Friday's ME day.

[lhshurdl3r]

Thurs 2/18/2010

Repetition Upper Body

DB Bench Press on Swiss Ball
40/40 x 15
45/45 x 15
50/50 x 15
55/55 x 12

Chin-Up-----SS-----Band Pull-Aparts
BW x 12------------Red x 12
BW x 12------------Red x 12
BW x 12------------Red x 12
BW x 10------------Red x 12

DB Military Press
30/30 x 12
35/35 x 12 x 3
Took the weight down from 40lb DB's to 35lb'ers so I could add a fourth set for a little more volume.

DB Shrugs-----SS-----DB Hammer Curls
60/60 x 10------------25/25 x 10
70/70 x 10------------30/30 x 10
75/75 x 10------------35/35 x 8

Finished with some plank holds for 45sec; front, side/side, rear. Not too bad of a workout. I did feel quite tired throughout but I was able to at least increase in a couple areas. Our DB's at my gym only go up to 75lbs so I may start with 75's next time and use them for all sets.

[FB4ME]

Nice, Im in on this. Semi-Pro season should be startin up soon too, what team do you play for?

[lhshurdl3r]

Nice, Im in on this. Semi-Pro season should be startin up soon too, what team do you play for?

pioneer valley indians in the Northeast football league. registration/team meeting in a bit. hopefully we start soon.

[lhshurdl3r]

2/20/10 ME Lower Body

Probably the worst workout I've had in awhile... Just couldn't get into it today. That's what I get for working out in the morning on a weekend. Couldn't lift yesterday b/c some asshat was on the squat rack for an hour.

Box Squat
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
335 x 3
350 x 1... Had to drop the bar when I couldn't get the second one up and it slid riiight down my back. Got a nice bruise on my spine, I'll live.

Bulgarian Split Squats... skipped lunges, I ****in' hate em
40/40 x 10
45/45 x 10

GHR w/ band
BW+ Yellow x 12
BW+ Green x 12

Then wrapped it up with a quick core circuit with planks and some rotational exercises.

[FB4ME]

wow thats a nice box squat.

[lhshurdl3r]

wow thats a nice box squat.

Thanks man. It's a 16.5" box, the lowest I can use without stacking weight plates on top of each other. I'm not really sure how high it should normally be.

[lhshurdl3r]

2/22/2010 ME Upper Body

After this short workout... I realize my diet needs some reconstruction. The past week has hurt me a lot with the lack of sleep, and being so tired--the lack of eating. I need to start eating more, and much cleaner. Was short on time at the gym today, was able able to get my bench and supersets in.

Close Grip Bench
95 x 5
135 x 5
150 x 3
160 x 3
175 x 3
190 x 2 ... so the past 3 weeks I haven't made any progress with the CG Bench. Hopefully with the dietary change I'll make some better progress. Everything else has been able to progress except for this.

BB Row-----SS-----Scarecrows
115 x 12-----------5/5 x 12
115 x 12-----------5/5 x 12
115 x 12-----------10/10 x 8

That was it for the day, I did some core work later on in the day--at the driving range. Today's my Dynamic Lower day so I'm looking to get a good workout in. Got some good rest last night finally.

[lhshurdl3r]

2/23/2010 Dynamic Lower Body

Split Squat Jumps
3 x each leg x 6 sets

Between those sets I did:
Floor Press
45/45 x 20
45/45 x 20

Triceps Pushdowns---SS---Cable Curls
50 x 12---50 x 10
50 x 12---50 x 10

Bulgarian Split Squats w/ +ROM ...I'm really liking these. I just hate how I can barely walk after 3-4 sets ha.
35/35 x 10
35/35 x 10
35/35 x 10

Glute-Ham Raise w/ Bands
BW + Green x 8
BW + Green x 10
BW + Green x 10
Last set was BRUTAL. I need to set the band up so I'm not stretching it to it's absolute max. So it was pretty much like a blue band lol

Weighted Rope Crunches
60 x 20
75 x 20
75 x 20

Overall... good workout today. It's about ****ing time.

[lhshurdl3r]

2/25/2010 Repetition Upper Body

DB Bench Press on Swiss Ball
45/45 x 15
50/50 x 15
55/55 x 15
60/60 x 12

Chin-Up-----SS-----Band Pull-Aparts
BW x 12------------Red x 12
BW x 12------------Red x 12
BW+10 x 12---------Red x 12

DB Seated Military Press
35/35 x 12
40/40 x 12
40/40 x 12
45/45 x 8

DB Shrug-----SS-----EZ Curl
75/75 x 10-----------50 x 10
75/75 x 10-----------40 x 10 (reverse curl)
75/75 x 10-----------50 x 10

[lhshurdl3r]

2/26/2010 Max-Effort Lower Body

Last session before I switch up the exercises. GREAT workout

Box Squat - 16.5"
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
350 x 3 ... only got 1 last week, glad I got all 3 today. Next week I'm switching to a 10-12" box.

Bulgarian Split Squats (no added ROM)
45/45 x 8
50/50 x 8
50/50 x 8

GHR w/o Bands
Body Weight x 12 for 3 sets

Supersetted the GHR with band pull-ins for 10 reps.

Felt great for the whole workout. Took it to the driving range after to test a couple drivers.

[lhshurdl3r]

3/1/2010 A whole different line-up of exercises for the next few weeks. Hopefully some good gains can be made!

ME Upper Body

Flat BB Bench Press
45 x 5
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
195 x 3 (PR)

Flat DB Bench Press
50/50 x 20
50/50 x 20

Dips
BW x 10 x 2sets

Seated Cable Row----SS----Face Pulls
100 x 12 ---- 50 x 12
100 x 12 ---- 50 x 12
100 x 12 ---- 50 x 12

Smith BB Shrugs
140 x 12 x 2 sets

After doing the rows and facepulls my back was beat and the shrugs were so hard to do. Limited it to this today, then went out and kicked some field goals. Field was very sloppy and a stiff wind into my face. Felt good to be out there again.

[lhshurdl3r]

3/2/2010 Dynamic Lower Body

Pretty damn good workout today. Didn't skip a thing, and finished it up with a solid core workout.

Plyos: Depth Jump to Broad Jump
5 sets of 3 jumps (45sec rest between sets)
Depth: 14"

DB Step Ups (17.5" box)
50/50 x 10 each leg
50/50 x 10 each leg
50/50 x 10 each leg w/ 3min recovery between sets

Swiss Ball Bridge & Leg Curl
3 sets of 12 reps

Need to figure out a tougher way to do those leg curls. My right knee hurts doing them as single legged, but with two legs it's way too easy.

Core: Explosive Band Pull-Ins w/ 15 sec rest between sets for 4 sets.

[lhshurdl3r]

3/4/2010 Repetition Upper Body

Flat BB Bench Press - ~60% of 1rm
135 x 15
135 x 15
175 x 8 ... wanted to see if I could still push 175 x 10 but turns out I couldn't.

CG Lat Pulldowns----SS----Rear Delt Flys
120 x 12----SS----10/10 x 12
3 sets of the above weights

DB Side Press
5/5 x 12
10/10 x 12
15/15 x 12
20/20 x 12

DB Shrugs----SS----Tricep Pushdowns
75/75 x 10----SS----50 x 12
75/75 x 10----SS----57.5 x 12
75/75 x 10----SS----57.5 x 12

[lhshurdl3r]

3/5/2010 ME Lower Body

Low Box Squat - 10" box
45 x 5
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3

Bulgarian Split Squats w/ +ROM
40/40 x 10
40/40 x 10

Glute-Ham Raise w/ Bands
BW + Green Band x 10
BW + Green Band x 10
BW + Green Band x 10

Finished up with a plank/resistance band chop circuit. Overall a pretty good week, can't really complain too much. I think these low box squats will help out tremendously as I've never done squats this low before so the feeling of that position is still kind of new.

[mean710]

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