Someone480's WS4SB3 Journal

[someone480]

I took a weight training class last year that started in January. Worked hard at it but didn't know what I was doing so only got descent noob gains. Started doing Starting Strength in about May but only got descent gains because I didn't eat enough. Then I did WS4SB 3 and got ok gains because once again I wasn't eating enough! So I am going to start back up with WS4SB 3 now that the seasons over.

Stats: (All before I took this last week off)
Height: 5'8"
Weight:145 (morning)
40 yard dash: unsure ran a 4.98 hand timed in spring
Vertical: unsure about 26-27 last spring
Bench: 185
Squat: 240? (one rep max calculator)
Power Clean: 165-170
Deadlift: Trap bar 325 last spring


GOALS by August:
Weight:170
40: 4.6's
Vertical: 32+
Bench: 235
Squat: 350



Max Effort Upper Body- Monday
A. Bench Press
155x5
B. Incline DB bench 35 lb db's
2xMax 17,14
C. Superset BB rows + Seated Db power cleans
3x8 115 + 15lb db's
D. BB shrugs ( I use a little bit of momentum so I can use more weight but not much)
3x8 115,125,130
E. BB Curls ( I use a little bit of momentum so I can use more weight but not much)
3x8 70 (70x4 on third set)


NOTES:
Felt good to lift again.
Going to be raising calories 3000+

Supps:
Starting back up with Creatine and Protein

[someone480]

Tuesday: DE Lower
A. Box jumps (38.5 inches)
6x1
B. DB Step-ups
2x8 35's
C. Romanian Deadlift
3x8 135
D. Elbow Plank
4x1 min 10lbs on back last three sets

Notes:
Romanian Deadlifts killed my hamstrings. Might have gone a little high in weight being a dynamic day.


Diet:
About 3000 calories
Need to start drinking more water

[someone480]

Thursday- Repetition Upper Body
A. Barbell Bench
105 3xMax 20,16,13
B. SS Pull-ups-Rear delt flyes
3x8 (only dot 8,7,6 on pull-ups) 15's
C. DB Military Press
4x8 15's first set then 25's next 3
D. SS DB Shrugs + BB Curls
3x8 45's 70 8,8,5

Notes:
Didn't do grip workout.
Drank 4 glasses of water during workout alone.
Need to up calories. Probably going to start eating a pb+j with a tall glass of milk every night.

[someone480]

Friday- ME Lower
A. Free Squat
205x5
B. BB Reverse Lunge
3x6 115,120,120
C. Romanian Deadlift
3x8 135,140,140
D. Ab Circuit (sprinter sit-ups, V-ups, toe touch, hip thrust)
2x10

Notes:
First time squatting in two and a half weeks.
Took caffeine pill before, really boosted my workout.
Been drinking a lot more water these past couple of days.
Calories will be over 3000 as soon as I eat my pre-bed pb+j

[someone480]

Went on a long ass hike today. I'm as sore as I have ever been. Updating weight tomorrow!

[someone480]

Weight: Weighed in at 146 yesterday. Going to lift.

[someone480]

Monday ME Upper
A. BB Bench
165x4
B. DB Incline Bench
35's 20,15
C. SS BB Rows + Seated DB Power Cleans
3x8 130, 3x10 30
D. BB Shrugs
3x8 130
E. BB Curls
3x8 70

[someone480]

Tuesday DE Lower
A. Box Jumps 38.5 inches
8x1
B. DB Step-ups
3x8 35's
C. Romanian Deadlifts
3x8 140
D. Elbow Plank
1x1 min 12.5 pounds on back
E. Ab Wheel
3x10

Notes:
Bad day felt kinda drained

[KSE]

those are some strong legs you got there. DLs are like 2.25x's your weight.

[someone480]

Thursday- Repetition Upper Body
A. BB Bench
105 3xMax 23,14,13
B. SS Pull-ups + Rear delt flyes
3x8 8,8,6 on pull-ups. 15's for flyes
C. DB Military Press
3x10 25's
D. DB Shrugs + BB (Cheat)Curls
3x10 45's 70

those are some strong legs you got there. DLs are like 2.25x's your weight.

Thanks man its been a while since I did that though. For some reason my trap bar deadlift is way than both my straight bar deadlift and squat.

[someone480]

Friday- ME Lower
A. Free Squat
225x3
B. BB Reverse Lunge
3x8 120
C. Romanian Deadlift
3x8 140,145,145
D. Ab Circuit (sprinter sit-ups, V-ups, toe touch, hip thrust)
2x12

Notes:
Going to take caffeine every Max effort day from now on.

Stats:
Weight: 147
Height: 5'9"

[someone480]

Monday ME Upper
A. BB Bench
185x2 (Little bit of assitance from spotter on bottom)
B. DB Incline Bench
35's 25,16
C. SS BB Rows + Seated DB Power Cleans
3x9,9,7 130, 3x12 15's
D. BB Shrugs
3x8 135
E. BB Curls
3x8 75

Notes:
Right off my chest is my weak point on Bench. Planning on doing weighted pull-ups next week to try to fix it.

[someone480]

Tuesday DE Lower
A. Box Jumps 38.5 inches
3x2
B. DB Step-ups
2x10 35's
C. Romanian Deadlifts
3x6 135
D. Ab Wheel
3x12

Notes:
Lowered the weights and reps and really focused on speed.

[someone480]

Thursday- Repetition Upper Body
A. BB Bench
115 3x12
B. SS Pull-ups + Rear delt flyes
3x8 8,8,7 on pull-ups. 3x10 15's for flyes
C. DB Military Press
4x10 25's
D. DB Shrugs + BB (Cheat)Curls
3x10 50's 70

Notes:
Late workout
I officially suck at pull-ups. Probably going to do weighted pull-ups as max effort next week.
Think they will help me with my bench to since my sticking point is right off my chest.

[someone480]

Friday- ME Lower
A. Free Squat
230x3
B. BB Reverse Lunge
3x6 125
C. Romanian Deadlift
3x8 145,145,150
D. Ab Circuit (sprinter sit-ups, V-ups, toe touch, hip thrust)
2x15
Notes:
Starting to actually like squatting

[someone480]

Monday ME Upper
A. Weighted Chinups
1x6 BW+16 lbs
B. DB Bench
45's 2xmax 14,10
C. SS BB Rows + Scarecrows
3x8 105(deload), 3x8 5's
D. BB Shrugs
3x8 115 (deload)
E. DB Curls
3x8 35's


Notes:
Might have to start lifting with my football team. Sucks because from what I have seen of their program when I did it for a few weeks last year was pretty ****ty. Trained legs 4x a week.

If I don't end up doing that I think I am going to add in Power Cleans on DE Lower. Any ideas on where to put them?

Kinda tired during todays workout. (no caffeine)

[someone480]

Tuesday- DE Lower
A. Vertical Jumps
8x1
B. DB Split Squats
3x8 15's
C. Hip Thrusts
3x8 Body weight, +25, +45 barbell
D. Didn't do abs because I have to start Lifting with the team and we do abs everyday for "mental toughness"

Notes:
This is probably my last day on WS4SB3. I hate having to switch programs only 3 and a half weeks in but I got to be part of the team. I am still going to be posting everything I do in this journal in case anyone is even following it.

Also I had a cool down session today with a lot of stretching and foam rolling. Overall easy workout

[KSE]

Sucks about having to stop man. You should tell the coaches you do your own routine... but I guess that wouldn't work anyway.

[someone480]

Sucks about having to stop man. You should tell the coaches you do your own routine... but I guess that wouldn't work anyway.

I tried, even showed it to him but he said we had to be together as a team.

[someone480]

So I went in today after school to lift and we do an ab-circuit and some hip mobility exercises. Then he told us all the stuff we had to do including 4x10 on squat and deadlift and 3x10 on some assecory lifts. Everyone was kinda doing there own thing so I was like **** this and decided to do my program. Well I decided to do ME Lower even though it was RE upper day. Don't know why but it whatever.

A. Squat
1x3 235
B. BB bulgarian split squat
3x8 95
C. GHR
3x8 BW
D. Did an ab circuit before lifting
plank, side planks, v-ups, toe touch


Notes:
Pretty good workout.
Want to do box squats next week.
We are are pushing a truck tomorrow outside(its 17 degrees while i write this)
I don't know if I am going to go seeing how I squatted today.


Would it be overtraining if I in a sense did Me lower one day and RE lower the next?

[someone480]

Friday- RE Upper
A. BB Bench
3xmax 15,11,12 115lbs
B. SS Pull-ups + DB powercleans
3x10 10,9,7 3x10
C. DB Lateral raise
4x8 15's
D. BB Shrugs + DB Curls
3x10 140 3x10 35's 10,10,8

Notes:
Felt really drained before workout but actually had a really good day.

[someone480]

Monday ME Upper
A. Weighted Chinups
1x3 BW+25 lbs
B. DB Bench
45's 2xmax 16,12
C. SS BB Rows + Scarecrows
3x10 130, 3x10 5's
D. BB Shrugs
3x8 145
E. BB Curls
3x10 75


Notes:
Haven't been eating as much as normal over the past few days so I figured I lost a couple of pounds. Weighed myself this morning 150. Finally!
For weighted chin-ups I don't have a belt so I put a 25 lb plate in my backpack

[someone480]

Tuesday DE Lower
A. Vertical Jumps
6x2
B. Power Cleans
4x2 95
C. DB Split Squat
3x10 15's
D. Hip Thrusts
3x8 45,55,65
E. Dragonfly
2x8


Notes:
Did some light powercleans to work on form and explosiveness.
Dragonfly= hardest ab exercise I have ever done

[KSE]

For weighted chin-ups I don't have a belt so I put a 25 lb plate in my backpack

lol nice

congrats on getting to 150 too. I need to eat more myself :\

[someone480]

A. Squat
1x1 245
B. BB bulgarian split squat
3x8 100
C. GHR
3x8 BW
D. Did an ab circuit before lifting
plank, side planks, v-ups, something else i don't know whats called

Notes:
****ty workout.
Had like no energy.

[KSE]

changing up your main lifts?

[someone480]

I waited until I stalled on squats which was this week so next week probably box squats for lower and idk what for upper, maybe one more week of chins. Probably going to go for +25 for 5-6 reps. Idk for sure though.

[KSE]

I'm liking the weighted pull ups. Go for it.

[someone480]

Friday- RE Upper
A. BB Bench
3xmax 20,15,10 115lbs
B. SS Pull-ups + DB powercleans
2x10,9 2x12



Notes:
Had to cut workout short.
Huge PR on bench +5 reps.

[someone480]

After 5 weeks I have only put 15lbs on squat but I have added 5 pounds in body weight. I think I need to change something up. What do you guys think of squatting heavy twice a week Tuesday and Friday? Maybe adding in more sets on Friday and only squatting once a week? Switching to box squat? Suggestions would be really appreciated.