Breakk ws4sb

[Breakk]

I´m a 20 year old American football player/youth coach in the Netherlands looking to walk on to Junior college in the states next fall (talking to coaches/people right now) hoping I'm not to old. I started this log to keep me motivated, but also to keep easy track of my progress online since I use several PC's.

My lifting stats suck, mostly to never really known the importance of weight lifting and than a year of dicking around in the gym and stopping everytime my partner stopped going, but now I learned to just take my ipod and go alone and I'm hoping to put up some decent numbers soon. I also never did sprint work btw (except at the football practice I have twice a week) so I'm looking to get faster also.

I'm going to be running ws4sb and switching up the exercises every 3 weeks and switching up the reps every week like some guy recommended here. I have football practice 2 times a week and I add in some sprint sessions twice a week.

I play wide receiver by the way.

My stats (as of 3 weeks ago, may gotten weaker, since I took some time off and had 2 weeks of really crappy shortcut gym sessions to get used to my home gym).

Height: 187cm (6'1) yes I know I inserted it into my profile wrong, I hadn't measured myself in years, until last week's sunday.
weight: 89,4kg (197lbs) trying to bulk up to 92kg.
Squat: 125kg (275lbs) ...no comment....
Deadlift:180kg (396lbs)
Bench press: 110kg (242lbs)
40yd dash: 4,7 (hand timed by my bro so might not be accurate, will be taking a new one soon.)
Broad jump: 2,80m (9'1) sleep deprived, will be taking new one when doing 40
Vertical: dunno lol, I jump high though so I'm hoping above 30

Well my first work out is gonna be in 10 hours so better get some food and some sleep.

[Breakk]

My first work out, found out I'm weak as ****


Reppetition upper

Strict press
5x50kg
5x50kg
5x50kg
5x55kg felt heavy as **** :(

weighted barbell push ups (feet elevated) (50sec rest betweens sets)
12x10kg
12x10kg
12x10kg
12x10kg

BW chin ups
5,5,5,5

Also some ab-circuit work and stretching. It was a short, but to me very intense work out. My cousin who normally busts out 20 chin ups per set only got 10,4,6 after doing the push ups/presses.

Sort of looking forward to benching wednesday, I hope it won't suck as hard as my OHP did today.

[Breakk]

Well it really looks I've been set back quite a bit. There's no way I'm still maxing 110kg on bench...

Max effort upper

Bench press
10x20kg
8x40kg
5x60kg
5x70kg
5x80kg
5x85kg

Weighted dips
5x10kg
5x10kg
5x10kg

Pull ups
5,5,5,5

I have football practice tonight, going to do abs after that.

Not looking forward to see what happened to my squat on Friday (my weakest lift).

[Breakk]

Well at Wednesday's practice I kinda ****ed up my knee again, I will have to go see a knee specialist (doctors suck at sports injuries and I have great insurance :p). Still went to squat a little and got up to 5x100kg before my knee started aching. I skipped my sprint/speed work out though.

Tomorrow I got practice again, hopefully my knee won't be hurting to much, Football practices are like the main things I look forward to every week.

Also I may have found a community college I want to attend, but I have no connections to it so I would have to walk on with no financial/housing support whatever (which is doable, but expensive). Trinity Valley community college http://www.tvcc.edu/

I'm not so sure what to look at when picking a college (they have my major though).

[Breakk]

Max effort upper

Bench press
5x60kg
5x70kg
5x80kg
5x85kg
3x90kg

Weighted dips
5x12kg
5x12kg
5x12kg

Pull ups
5,5,5,5

Supersetted random weighted abs

[Breakk]

Reppetition upper

Strict press
5x40kg
5x50kg
5x55kg
5x57,5kg

weighted barbell push ups (feet elevated) (50sec rest betweens sets)
12x10kg
12x10kg
12x10kg
12x10kg

BW chin ups
5,6,4,5

tried some overhead squats, they're hard as ****. Going to start doing them on my rep days (as ab exercise)