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That sounds like a good idea, but I am heading into track season in about 4 months and I'd prefer to keep as much fat off as possible?

I should have said semi-clean bulk but what I'm looking for...

I've been peeking around the sight for a couple days and I haven't been able to find anyone who's given a definitive clean bulk journal from 140-160 to around 180+ lbs. Everyone either stops writing...

Day 6 - WS4SB




Rotator Cuff Warm-Up

Bench Press - 135 x 5, 135 x 5, 185 x 10, 185 x 17, 185 x 8
Barbell Rows (5-1-0 Cadence) w/ Barbell Shrugs - 135 x 10, 135 x 12, 135 x 10
Front Plate...

Day 3 - LSU Football/WS4SB Hybrid!




Ground Based Mobility Warm Up

Bench Press [GP] - 95 x 5, 135 x 5, 185 x 12, 185 x 16, 185 x 12
Chin ups w/ Face Pulls [L] - 10/ 50 x 10, 10/ 50 x 10,...

Day 3 - LSU Football!



Core Lifts:
Heavy - 60, 65, 70, 75, 75
Light - 50, 55, 60, 60
GP - Increase weight Gradually,
Do not go over 50% of Clean Max

2009 Position Competition


Running Backs:

Julian Samuels; 5'8 - 157

Alex Hows; 5'9 - 166

Matt Lloyd; 5'10 - 193/ 40-5.03/ B-240/ S-380

Lift/Weight Progression Chart


1st, 2nd, 3rd;
Denote the sets of 12 weeks I will have been using this program.
In theory this program is supposed to help you gain 10% on all lifts,
but after...

Goals for July, 2009


Bench Press: 185 x 30/ 365 x 1

Back Squat: 365 x 6/ 435 x 1

Power Clean: 225 x 3/ 265 x 1

40 Yard Dash: 4.51 - 4.41

Day 2 - LSU Football!


Core Lifts:
Heavy - 60, 65, 70, 70, 70
Light - 50, 55, 60, 60

Power Clean [H] - 135 x 5, 140 x 5, 150 x 3, 150 x 3, 150 x 3
Split Jerk [H] - 65 x 5, 75 x 5, 95 x 3,...

Day 1 - LSU Football!


Core Lifts
Hang Clean - 65 x 5, 95 x 5, 100 x 5, 120 x 5, 120 x 5
Back Squat - 135 x 10, 205 x 5, 215 x 5, 230 x 5, 230 x 5, 230 x 5
Bench Press - 135 x 5, 175 x 5, 190...

HAHAHAHA

Excellent post sir =D

that produced intense amounts of laughter from me and my brother.

attaway, attaway, attaway!!!

4th Week WS4SB - Max Effort Upper Body


Close Grip Phonebook Press - 185 x 3, 225 x 3, 225 x 3, 225 x 3
Incline Bench Press - 45 x 20, 65 x 15, 65 x 12
Underhand Bent over Rows w/ Straight Arm...

No. Just No.


I can't even explain to you how much this workout sucked for me.

To put this in perspective, 255 x 1 on the bench press, was the LEAST of my problems.

I had absolutely no...

2nd Week WS4SB - Repetition Upper Body


General Mobility Warm Up

Bench Press - 185 x 10 (thumb from smooth), 185 x 10 (pinky on rings), 185 x 10 (thumb from smooth), 185 x 10 (pinky on rings)...

It really is turning out to be a great routine!
I hope I can shave a whole bunch of time off my 40 by the time track rolls around in february. reading the testimonials of some of these guys, I...

2nd Week WS4SB - ME Lower Body


Ground Based Mobility Warm Up - Roll over into V-sits x 10, Fire Hydrant Circles x 10 ea. leg,
Mountain Climbers x 10, Groiners x 10

General Warm Up -...

2nd Week WS4SB - Speed Day


General Mobility Warm up: Roll over into V-sits x 5, Fire Hydrant Circles x 10 ea. leg,
Mountain Climbers x 10, Groiners x 10

10 yard sprints x 10
20 yard sprints...

2nd Week WS4SB - ME Upper Body


General Mobility Warm up (see previous post)

Bench Press - 135 x 8, 185 x 6, 205 x 5, 225 x 3, 255 x 2
Floor Press - 135 x 20, 135 x 20
Bent Over Rows w/...

I've gone from 156-157 In the morning with eating breakfast,
to 161 in the mornings and going to the bathroom and not eating breakfast.

This took 8 weeks,
So I'm doing great for what I'm trying...

Day 2 - Friday


30 SEC. - 1 MIN. REST ON ALL SETS

Speed Bench Press - 95x12, 150x12, 155x12, 160x12, 160x12
Chin-ups w/ Rear Delt Fly - 1x6/25x10, 1x6/25x10, 1x6/25x10, 1x6/25x10
Y-T-W...