vongSTAA's WS4B/Strength & Athletic Training Log

[vongSTAA]

Physical Measurements (11/08/12):
Age: 19
Weight: 64-5kg/141-3lb
Height: 166cm/5'5"
Bodyfat %: 11-12%
Standing Reach: 7'2" (approx.)

Lifting/Athletic Stats:
All-Time (a few months ago, April-May 2012)
Squat: 130kg / 286.6lb x2
Bench: 65kg / 143lb x5
Deadlift: 140kg / 308.6lb x4

Recent (last month, July 2012):
Squat: 120kg / 264.5lb x5
Bench: 65kg / 143lb x3
Deadlift: 130kg / 286.6lb x5
Overhead Press: 50kg / 110lb x3
Seated Box Jump: 45"
Vertical Jump: Not sure, but I can only just touch the backboard with a 1-2 step approach.


A little background information about me: I've been using various versions of Stronglifts for 2 years now, but mind you my training has been very on and off. There were times when I took a month or two off training, or every now and then I'd take a few weeks off. OR I would only train 1-2x a week. So as you can imagine I spent most of my time simply trying to get back to where I was instead of making long term progress. However since I changed my degree this year to Sport & Exercise Science with the ambition and desire to become a strength & conditioning coach, I've started to take my training more seriously & consistently. I play basketball (not competitively/organised at the moment) and want to compete in powerlifting in the future, probably next year.

I'll be using the WS4B3 template for the next few-several months with the aim to increase strength, size and athleticism. Here are some points on my general plan for my weekly training schedule:
- Dynamic lower body days will either be jumps followed by accessory exercises or hill sprints (possibly followed by accessory exercises). Or I might do jumps and sprints on seperate days in one week, depending if I can fit it into my schedule and make sure I get enough recovery. If I can only train 3 times a certain week then these days will be skipped but I'll try not to.
- Deload weeks will be taken every 4 weeks (just 2-3 bodyweight workouts with only sub-maximal reps and resisted treadmill walking)
- I'll change the main exercises every 2 weeks. All other exercises will change either every 2 or 4 weeks depending on how I feel I am going with them.
- I'll try to do conditioning (complexes, hill sprints, jump rope and sleds when I get access to them) on off-days or after certain workouts but not really an important focus right now. I just want to be conditioned enough to be able to play pick-up games of basketball (which I will try to do once or twice a week on my off-days but uni does get in the way).
- A few to several hours post-workout I'll always foam roll those same muscle groups (sometimes I'll do others as well) and then static stretch. Won't really bother to record this though.
- As far as nutrition goes, I'm eating mostly clean but I'm not that strict. I'll be carb cycling with 3 high carb days, 2-3 medium carb days and 1-2 low carb days. I do want to gain some size but also would like to minimise fat gain which I should be able to do with proper carb cycling and conditioning. I'm happy to only make gradual muscle gains since I plan to only compete in 73kg weight class as a junior (so another 3-4 years).

[vongSTAA]

My first week's schedule is a little messed up due to certain circumstances. I'm busy Thursday and Friday and therefore could only train Sat-Wed this week. I already planned on doing hill sprints with a mate (which will count as my dynamic lower body day) on Wednesday during my break in between class, but I didn't want to start my week with a repetition day. So today I performed Max-Effort Upper Body and will have to do max-effort lower body tomorrow. I could perform it on Monday and get enough rest by Wednesdays but I'm in class until 5pm, won't be able to get back home/to the gym until 6:30-7pm onwards and I don't like training on mondays because it's packed. USUALLY, I will not be performing max-effort days consecutively, but first week will be an exception.

Week 1
Max Effort Upper Body:
Warm-Up
- Foam Rolling (upper back and lats)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts
- Band Shoulder Dislocations

1) Bench Press
Bar x8
30kg x5
40kg x5
50kg x5
60kg x5
Form felt good and weight was moving relatively quick. Using a slightly wider grip then I was previously, pinky fingers are about an inch inside of the smooth circles.

2) Low Incline Dumbbell Press
8kg x10 x1
16kg x15 x1
16kg x10 x1
I don't think I was supposed/needed to perform the warm-up set.

3a) Dumbbell Row (hand and knee on bench)
12kg x8 x1
20kg x8 x3
I used a bit of momentum on the last 2 reps of the last 2 sets.
3b) Incline Dumbbell Flies (pinkies up)
1kg x10 x1
2kg x10 x3

4a) Barbell Shrugs
20kg x10 x1
60kg x8 x3
Very slight knee bend.
4b) Barbell Curls
10kg x10 x1
20kg x7 x3

[vongSTAA]

Week 1
Max Effort Upper Body:
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back, quads)
- Squats
- Squat to Stands
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- YTWL + Scarecrow
- Banded TKE's
- Jump Rope (3-5 minutes, varying jumps but mostly alternating 1 legged, 30 secs on/15 secs off)

1) Back Squat
Bar x8
60kg x5
80kg x5
100kg x5
110kg x5
High-bar and ATG. Last rep was a grind.

2) Bulgarian Split Squat
BW x8 x1
14kg x9 x2
These burn so damn much and make you so light headed.

3) 45-Degree Back Extension
BW x10 x1
10kg x10 x3

4) Ab Wheel Rollouts (Kneeling)
BW x6 x3

[vongSTAA]

Week 1
Off Day Recovery
- Foam Rolling (IT band, abductors, glutes, quads, hamstrings, calves, lower & upper back, lats, chest, triceps, forearms)
- Cossack Squat Stretch
- Lying Glute/Leg Wrap Stretch
- Kneeling Quad/Hip Flexor Stretch
- Anterior Shoulder/Pectoral Stretch
- Lat Stretch
- Levator Scapulae Stretch
- Ankle Mobility Knee Drives
- Thoracic Mobility
- Side Lying External Rotation
- Lunge Matrix
- Overhead Squat
- Scapula Push-ups
- Push-ups
- Wall Slides
- YTW + Scarecrow
First time in ages I've gotten DOMS in my legs like this. After doing 3-5x5 squats for so long I'm not used to this haha. Felt so much better after foam rolling and stretching though.

[vongSTAA]

I made a mistake 2 posts earlier, obviously meant to type Max Effort Lower Body instead of Upper lol.

Week 1
Repetition Effort Upper Body Day:
Warm-Up
- Foam Rolling (lower & upper back, lats, triceps)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Cobras
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts (underhand)
- Band Shoulder Dislocations
- Jump Rope (5 min)

1) Barbell Push-Up
BW x20 x1
BW x15 x1
BW x10 x1
Shoulder-width grip. Roughly 2 min rest. I really focused on engaging my lats as well.

2) Chin-up
BW x7 x3

3) Dumbbell Military Press
10kg x8 x1
14kg x8 x3
I'm thinking about making this my max rep exercise (aka first exercise) instead of push-ups. Probably try it "next cycle".

4a) Face Pull
5kg x8 x1
10kg x8 x3
4b) Tricep Pushdown (Rope)
5kg x10 x1
10kg x12 x3
Triceps were so damn tight/pumped after this.

5) Dip Bar Leg Raises
BW x8 x3
I think I should do these before I do a tricep isolation exercise because my arms were shaking a little and I was struggling to hold myself up lol.

6) Plate Pinch Preacher Curls
10kg (2x5kg) x10 x1
15kg (3x5kg) x10 x2

Notes: As you can see I've modified the workout a little bit from the original template, but overall it still follows the same principles and balances the movements. I honestly don't see the point in doing shrugs twice a week since it only really works the upper traps. I've also moved around the exercise order a little bit. I didn't want to superset face pulls with chin-ups because I wanted to focus on getting as much (good form) chin-ups as possible.

[lift4sport]

Hey man, stoked for you on your log. Looking forward to staying updated on progress in the future! I had a couple of comments that I wanted to share, but all in all looks like you're following the program well and should be able to make a decent amount of progress in your lifts.

Week 1
Max Effort Upper Body:
.....
1) Bench Press
Bar x8
30kg x5
40kg x5
50kg x5
60kg x5

...

3b) Incline Dumbbell Flies (pinkies up)
1kg x10 x1
2kg x10 x3

Not sure if this is a typo or not, but this seems a bit unnecessary. I think it is good to have accessory lifts (like the way you have done decline db press, etc) but doing sets of 2kg (4.4lbs) db flyes will do very little in the work of assistance to your main lift. It is far too light of a weight and seems redundant to hit a chest isolation after flat bench and decline press. Seeing as you already have two presses on your ME upper day, it may be worth subbing this out for another pull to complement your db row. I know you do chins on your RE upper day, so why not do overhand grip pull ups or wide weighted pulls? Just a suggestion, but if you feel like the flyes will help your press, then by all means stick with them.

Week 1
Repetition Effort Upper Body Day:

1) Barbell Push-Up
BW x20 x1
BW x15 x1
BW x10 x1
...
Notes: As you can see I've modified the workout a little bit from the original template, but overall it still follows the same principles and balances the movements. I honestly don't see the point in doing shrugs twice a week since it only really works the upper traps. I've also moved around the exercise order a little bit. I didn't want to superset face pulls with chin-ups because I wanted to focus on getting as much (good form) chin-ups as possible.

I think that you could consider increasing the number of reps you do on your main RE lift. 45 reps is not bad, but relative to the number of reps you do on your ME day (28) it is not that many. I believe most people work up to a 3-5 rep max on ME day, so none of the preceding reps are very taxing/demanding on the body. If you can't crank out more bb pushups with good form, do drop sets (after you hit your 20, 15, 10 straight reps, drop to your knees and continue from there). I found that pairing max effort lifts with a lot of volume and high reps helped a lot, as well as speed training.

I like that you aren't supersetting face pulls and chin ups - It is so easy to cheat on exercises like these, and just not worth it. It's great that you're sticking with good form and I'm confident that progress will come in both of these lifts.

Again, way to go on your log, I am looking forward to reading more in the future!

[vongSTAA]

Not sure if this is a typo or not, but this seems a bit unnecessary. I think it is good to have accessory lifts (like the way you have done decline db press, etc) but doing sets of 2kg (4.4lbs) db flyes will do very little in the work of assistance to your main lift. It is far too light of a weight and seems redundant to hit a chest isolation after flat bench and decline press. Seeing as you already have two presses on your ME upper day, it may be worth subbing this out for another pull to complement your db row. I know you do chins on your RE upper day, so why not do overhand grip pull ups or wide weighted pulls? Just a suggestion, but if you feel like the flyes will help your press, then by all means stick with them.

Oh oops this was a typo. I meant to type Incline Dumbbell REAR DELT Flies hence why I'm using such a light weight lol.

I think that you could consider increasing the number of reps you do on your main RE lift. 45 reps is not bad, but relative to the number of reps you do on your ME day (28) it is not that many. I believe most people work up to a 3-5 rep max on ME day, so none of the preceding reps are very taxing/demanding on the body. If you can't crank out more bb pushups with good form, do drop sets (after you hit your 20, 15, 10 straight reps, drop to your knees and continue from there). I found that pairing max effort lifts with a lot of volume and high reps helped a lot, as well as speed training.

I like that you aren't supersetting face pulls and chin ups - It is so easy to cheat on exercises like these, and just not worth it. It's great that you're sticking with good form and I'm confident that progress will come in both of these lifts.

Again, way to go on your log, I am looking forward to reading more in the future!

Should I try to do more sets or just aim for more reps? I guess I could of cranked out a few more but yeah they were pretty close to "failure".

Thanks for the comments and help, really appreciate it! Yeah I'm pretty excited to make some solid progress over the next several months.

I just played pick-up games of basketball today during my breaks in between classes. I decided not to do a dynamic day this week but I will probably introduce it next.

[vongSTAA]

Week 2
Repetition Effort Upper Body Day:
Warm-Up
- Foam Rolling (lower & upper back, lats)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Cobras
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts (underhand)
- Band Shoulder Dislocations
- Jump Rope (5 min)

1) Barbell Push-Up
BW x25 x1
BW x18 x1
BW x10 x1
Managed to bust several more reps then last time, felt good.

2) Chin-up
BW x8 x2
BW x7 x1

3) Dumbbell Military Press
14kg x9 x3

4a) Face Pull
10kg x12 x3
4b) Tricep Pushdown (Rope)
10kg x15 x3

5) One Arm Kettlebell Farmers Walks
24kg x20m x2
After 2 sets (one set aside), I realised this was taking too much focus away from the grip component and making it too much of a core exercise, which is not what I wanted since I am squatting heavy tomorrow.

6) Hammer Curls
9kg x8 x2

[vongSTAA]

Week 2
Max Effort Lower Body:
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back)
- Squats
- Squat to Stands
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- YTWL + Scarecrow
- 8 Figure Squats
- Cossack Squats
- Banded TKE's 2x15

1) Back Squat
Bar x8
60kg x5
80kg x5
100kg x5
112.5kg x5
High-bar and ATG. I should of got that last damn rep if I just stuck with it and grinded it out more ugh.

2) Bulgarian Split Squat
BW x8 x1
14kg x11 x2

3) 45-Degree Back Extension
BW x8 x1
10kg x12 x3

4) One Arm Farmers Walks
24kg x20m x4 (2 each side)
I noticed as I was getting fatigued I would lean towards the opposite side to stabilise the weight, as opposed to bracing my core. Need to keep an eye on that. Also there was one or two times when I let my shoulders come forward a bit and didn't keep my chest up.

[vongSTAA]

Week 2
Max Effort Upper Body:
Warm-Up
- Foam Rolling (lower & upper back, lats, chest & triceps)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts
- Band Shoulder Dislocations

1) Bench Press
Bar x8
40kg x5
52.5kg x5
62.5kg x4
4th rep was a massive grind so I didn't even bother attempting a 5th. Not sure if I should try again next week or move onto paused close grip bench or push press. I also forgot to a set with 30kg. That could have made a difference.

2) Low Incline Dumbbell Press
14kg x20 x1
14kg x15 x1
I forgot which weight I used last week and ended up using a slightly lighter weight lol. Also lost count of reps, but the reps I listed I know I definitely got at least that much. So it could have been a bit more.

3a) Dumbbell Row (hand and knee on bench)
12kg x8 x1
20kg x9 x3
3b) Incline Dumbbell Flies (pinkies up)
1kg x10 x1
2kg x11 x3

4a) Barbell Shrugs
20kg x10 x1
60kg x10 x3
Very slight knee bend.
4b) Barbell Curls
10kg x10 x1
20kg x8 x3

[vongSTAA]

Week 3
Repetition Effort Upper Body Day:
Warm-Up
- Foam Rolling (lower & upper back, lats, chest & triceps)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Cobras
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts (overhand)
- Band Shoulder Dislocations
- Jump Rope (5 min)

1) Gymnastic Ring Push-Up
BW x18 x1
BW x12 x1
BW x9 x1
I decided to try out my rings since I just got them yesterday. Damn these were intense, arms were shaking and whatnot.

2) Gymnastic Chin-up (pronated to supinated)
BW x8 x1
BW x7 x1
BW x6 x1
2b) Dumbbell Military Press
14kg x8 x3
The ring push-ups fatigued my shoulder a bit so yeah.

3a) Face Pull
5kg x10 x1
12.5kg x12 x3
3b) Dip Bar Leg Raise
BW x8 x3

4a) Tricep Pushdown (Rope)
5kg x10 x1
12.5kg x15 x3
4b) Hammer Curl
5kg x8 x1
10kg x7 x3

5) Ring Fly
BW x6 x3
I just wanted to try these out since I got the rings.

[vongSTAA]

Week 3
Max Effort Lower Body:
Warm-Up
- Foam Rolling (IT band, abductors, glutes, calves, hamstrings, quads, lower & upper back)
- Squats
- Squat to Stands
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- YTWL + Scarecrow
- 8 Figure Squats
- Banded TKE's 1x15

1) Back Squat
Bar x8
60kg x5
80kg x5
100kg x5
112.5kg x3
High-bar and ATG. I would say last 2-3 weeks of little sleep (due to early classes + me tending to stay up late) and weekend of drinking has definitely affected my gains. Also probably need to hit my legs harder (on the accessories) and actually perform my dynamic day.

2) Bulgarian Split Squat
BW x8 x1
16kg x8 x2
I decided to use 16kg's since the 14kg's were being used and I didn't want to wait. Might add another set when I rotate main exercise to deadlifts next week.

3) 45-Degree Back Extension
BW x8 x1
15kg x10 x3

4) Ab Wheel Rollouts (kneeling)
BW x 8 x3
Held bottom position for a second before coming back up.

[vongSTAA]

Week 3
Max Effort Upper Body:
Warm-Up
- Foam Rolling (lower & upper back, lats, chest & triceps)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts
- Band Shoulder Dislocations

1) Bench Press
Bar x8
30kg x5
40kg x5
52.5kg x5
62.5kg x3
Ugh.... Going to rotate to close grip bench.

2) Low Incline Dumbbell Press
16kg x18 x1
16kg x13 x1

3a) Dumbbell Row (hand and knee on bench)
12kg x8 x1
20kg x9 x3
Stricter than last week.
3b) Incline Rear Delt Dumbbell Fly (pinkies up)
1kg x10 x1
3kg x10 x3

4a) Barbell Shrugs
20kg x10 x1
70kg x8 x3
Very slight knee bend.
4b) Barbell Curls
10kg x10 x1
20kg x8 x3

5) Dips
BW x 8 x3

[vongSTAA]

Week 3
Dynamic Effort Lower Body:
Warm-Up
- Med Ball Rolling (IT band, abductors, glutes)
- Squats
- Squat to Stands
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- 8 Figure Squats
- Banded TKE's 1x15
- Jump Rope (3 min)

1) Seated Box Jump
30" x3
32" x3
34" x3
36" x3
38" x3
40" x3

2) Power Clean
Bar x5 x2
40kg x3 x2
50kg x3 x1
55kg x3 x1
60kg x3 x2
65kg x3 x1
70kg x1 x1
Been ages since I've done proper power cleans but I think my technique is still O-K.

3a) Dumbbell Step-up (box above knee)
10kg x8 x1
15kg x8 x2
I would have another set or 2 but I had to end my workout early for class
3b) Dumbbell Romanian Deadlift
10kg x10 x1
15kg x10 x2

[vongSTAA]

Week 3
Repetition Effort Upper Body Day:
Warm-Up
- Foam Rolling (lower & upper back and chest)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Cobras
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts (overhand)
- Band Shoulder Dislocations
- Jump Rope (3 min)

1) Gymnastic Ring Push-Up
BW x18 x1
BW x13 x1
BW x10 x1

2) Gymnastic Chin-up (pronated to supinated)
BW x8 x1
BW x8 x1
BW x5 x1
2b) Dumbbell Military Press
14kg x9 x3

3a) Face Pull
7.5kg x8 x1
15kg x8 x3
3b) Tricep Pushdown (Rope)
7.5kg x10 x1
15kg x10 x3

4) Ring Fly
BW x6 x3

Notes: I didn't train forearms (though they were pretty pumped by the end of the workout) because I shall be deadlifting tomorrow.

[vongSTAA]

Week 4
Max Effort Lower Body:
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back)
- Squats
- Squat to Stands
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- 8 Figure Squats
- Banded TKE's 1x15

1) Deadlift
Bar x10
60kg x5
80kg x3
100kg x3
120kg x3
130kg x1
I was really confused and frustrated as to why I could only pull 130kg for 1. Later on in my workout I realised my decent deadlift issues have been because I've unconciously changed my setup. Hips have been too low (like a squat) as opposed to having them a moderate height. Need to keep it simple and just focus on pushing hips back and chest up.

2) Bulgarian Split Squat
BW x8 x1
16kg x8 x3
Next time I do these I'll probably take 30 secs rest before I switch to the other side/leg.

3) 45-Degree Back Extension
BW x8 x1
15kg x10 x

4) One Arm Kettlebell Farmers Walk
20kg x20m x1
24kg x20m x2
Walked 10m with left, then switched to right and walked another 10m.

[vongSTAA]

Week 4
Max Effort Upper Body:
Warm-Up
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts
- Band Shoulder Dislocations
- Jump Rope (3 min)

1) Close Grip Bench Press
Bar x8
30kg x5
40kg x5
50kg x5
60kg x4
Index finger on the smooth part of the bar. Felt weird since it's my first time but at the same time, felt different in a good way. I'm surprised I am able to get 60kg for 4 reps, which is insanely close to my normal bench. Indication that I have weak pecs?

2) Low Incline Dumbbell Press
17.5kg x18 x1
17.5kg x15 x1

3a) Dumbbell Row (hand and knee on bench)
10kg x8 x1
20kg x10 x3
3b) Incline Rear Delt Dumbbell Fly (pinkies up)
2kg x10 x1
4kg x10 x3

4a) Barbell Shrugs
20kg x10 x1
80kg x8 x3
Slight knee bend. Hook grip.
4b) Barbell Curls
15kg x8 x1
20kg x8 x3

[vongSTAA]

Week 4
Dynamic Effort Lower Body:
Warm-Up
- Jumping Jacks
- Seal Jumps
- Squats
- Squat to Stands
- Elbow Circles
- Wrist Circles
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- Banded TKE's 1x15
- YTW + Scarecrows

1) Seated Box Jump
24" x3
32" x3
36" x3
40" x3
44" x3
46" x3
Approximate box heights, not sure but just guessin'. Might be a few inches shorter or height. I will bring a measuring tape in the future.

2) Power Clean
Bar x5 x2
40kg x3 x1
45kg x3 x1
50kg x3 x1
55kg x3 x1
60kg x3 x1
65kg x3 x1
70kg x3 x1
75kg x1 x1
I think I pull slightly too early and also need to use more hip "kick".

3) Barbell Step-up (box above knee)
20kg x8 x1
40kg x6 x3

4) Single Leg Supine Hip Thrust (hands and feet elevated)
BW x8 x2

[vongSTAA]

Week 5
Repetition Effort Upper Body Day:
Warm-Up
- Foam Rolling (lower & upper back, lats,)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Cobras
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts (overhand)
- Band Shoulder Dislocations
- Jump Rope (3 min)

1) Flat Dumbbell Press
12kg x10 x1
18kg x16 x1
18kg x12 x1
18kg x10 x1
Sort of lost count, but approximately those reps.

2a) Neutral Grip Pull-ups
BW x6 x4
2b) Handstand Push-ups
BW x5 x4

3a) Seated Dumbbell Power Cleans
2kg x10 x1
4kg x8 x3
3b) Rolling Tricep Extensions
4kg x8 x1
6kg x10 x3
I could have done a few more reps of the tricep extensions so I will definitely increase the weight next time.

4) Ab Wheel Rollouts (kneeling)
BW x7 x3

5) Dumbbell Pullovers
12kg x12 x2

[vongSTAA]

Week 5
Max Effort Lower Body:
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back)
- Squats
- Squat to Stands
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- 8 Figure Squats
- Banded TKE's 1x15
- Jump Rope (2 min)
- Box Jumps 3x5 (24")

1) Deadlift
Bar x10
60kg x5
80kg x3
100kg x3
120kg x3
130kg x3 (chalk)
140kg x2 (chalk)
Hook grip all sets. I kind of bitched out after the 2nd rep of 140kg and didn't attempt a third. Should have though.

2) Pistol Squat
BW x6 x1
15kg x6 x3 (holding dumbbell goblet style)

3) Romanian Deadlift
Bar x10 x1
60kg x10 x1
75kg x10 x1
85kg x10 x1
Hook grip all sets. I'll probably try 90 for 2-3 work sets next time.

4) Weighted Plank
15kg x45sec x2

Notes: I did 3 rounds of 10 dips, 5 pull-ups and 10-15 band pull-aparts at the end.

[vongSTAA]

Week 5
Max Effort Upper Body:
Warm-Up
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts
- Band Shoulder Dislocations
- Jump Rope (3 min)

1) Close Grip Bench Press
Bar x8
30kg x5
40kg x5
50kg x5
60kg x5
Index finger on the smooth part of the bar. 5th rep felt good and relatively fast.

2) Alternating Med Ball Push-ups
BW x 20 (5/10/5) x1
BW x 12 (3/6/3) x1
The brackets indicate how many reps on with right hand on ball, both hands, left hand. Next time I'll probably just count total reps so I don't get confused since I'm sure those numbers aren't 100% correct.

3a) Seated Cable Row
15kg x10 x1
30kg x10 x2
35kg x10 x1
Overall was pretty easy. I think I'll try 40kg for at least 3x8 next time.
3b) Incline Rear Delt Dumbbell Fly (neutral grip)
2kg x10 x1
4kg x10 x3

4a) Dumbbell Shrugs
15kg's x8 x1
30kg'x 10 x1
4b) Dumbbell Curls
5kg x8 x1
10kg x7 x3

5a) Tricep Extensions (Bodyweight)
BW x12 x3
5b) Band Pull-aparts
Light Band x15 x3

[vongSTAA]

Week 5
Dynamic Effort Lower Body:
Warm-Up
- Jumping Jacks
- Seal Jumps
- Squats
- Squat to Stands
- Elbow Circles
- Wrist Circles
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- Banded TKE's 1x15
- YTW + Scarecrows

1) Seated Box Jump
2 boxes x3
+ 4 plates x3
+ 6 x1
+ 8 x1
+ 9 x1
+ 10 x1
+ 11 x1
+ 12 x1 x2
I can't be bothered guessin' the heights anymore so until I measure it I'll just type what I used.

2) Power Clean
Bar x5 x1
30kg x3 x1
40kg x3 x1
50kg x3 x1
60kg x3 x1
65kg x2 x1
70kg x2 x1
75kg x2 x1
60-70kg felt good. Attempted a 2nd set of 75kg my form felt off. Third set I didn't even rack the weight so just ended it there.

3) Barbell Step-up (box above knee)
20kg x8 x1
40kg x6 x1
50kg x6 x1

4) Single Leg Supine Hip Thrust (hands and feet elevated)
BW x8 x1

Notes: Cut my sets down and didn't do any core work since I had to leave for class.

[vongSTAA]

Here's a video of my set of 70kg x2 power clean. I think I need to work on being faster on catching the pull. Looks like I catch it kind of slow/my elbows are low. Also think I need to try to be more "violent" and aggressive with the actual pull? Being tight would probably help with that I think (not really that tight tbh since it's only 70kg and I'm more focused on the pull technique).

[vongSTAA]

Week 6
Repetition Effort Upper Body Day:
Warm-Up
- Med Ball Rolling (upper back, lats & triceps)
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists
- Cobras
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts (overhand)
- Band Shoulder Dislocations
- Jump Rope (3 min)

1) Flat Dumbbell Press
12kg x10 x1
18kg x16 x1
18kg x13 x1
18kg x10 x1
Again, I sort of lost count and I was still recovering from the night/day before.

2a) Neutral Grip Pull-ups
BW x7 x3
2b) Handstand Push-ups
BW x5 x3

3a) JM Press
20kg x8 x1
30kg x8 x3
I decided to ditch the rolling tricep extensions (though this is a similar movement) and give these a try as recommended by a mate of mine. Definitely takes getting used to as the motion is a little awkward especially on the wrists but I definitely feel it in my triceps afterwards.
3b) Seated Power Clean
2kg x8 x1
4kg x8 x3

4) Rotational Towel Cable Curls
7.5kg x8 x2

[vongSTAA]

Week 6
Max Effort Lower Body:
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back)
- Squats
- Squat to Stands
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- 8 Figure Squats
- YTW + Scarecrow
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Ankle Circles
- Banded TKE's 1x15
- Jump Rope (2 min)
- Box Jumps 1x5 (24")

1) Front Squat
Bar x10
40kg x5
60kg x3
80kg x3
90kg x3
95kg x3
Last set and especially the last rep was brutal on my elbows.

2) Pistol Squat
BW x6 x1
15kg x4 x3 (holding dumbbell goblet style)

3) Romanian Deadlift
Bar x10 x1
60kg x8 x1
90kg x8 x3
Hook grip all sets. Thumb almost slipped on all sets, might need to consider using chalk.

4) One Arm Dumbbell Farmers Walk
22.5kg x20m x3 (changed sides after 10m)

[vongSTAA]

Week 6
Max Effort Upper Body:
Warm-Up
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists
- Scapula Retractions
- Push-ups
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts
- Band Shoulder Dislocations
- Jump Rope (2 min)

1) Overhead Press
Bar x8
30kg x5
40kg x3
50kg x2
Was so close to getting the 3rd rep but didn't get under the bar fast enough.

2) Alternating Med Ball Push-ups
BW x 15-18 x1
BW x 9-12 x1
I completely lost count so going to estimate....

3a) Seated Cable Row
20kg x10 x1
40kg x10 x1
45kg x10 x1
50kg x10 x1
Probably try 3x8-10 50kg next week.
3b) Incline Rear Delt Dumbbell Fly (neutral grip)
2kg x10 x1
4kg x10 x3

4a) Dumbbell Shrugs (2 sec hold)
15kg's x8 x1
30kg'x 10 x1
4b) Dumbbell Curls
5kg x8 x1
10kg x7 x3

5) Dips
BW x11 x3

6) Dip Bar Leg Raises
BW x8 x3

[vongSTAA]

Week 6
Dynamic Effort Lower Body:
Warm-Up
- Jumping Jacks
- Arm Swings
- Squats
- Squat to Stands
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists
- Scapula Retractions
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Lying Y-Handcuffs
- Band Dislocations
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- Banded TKE's 1x15
- Jump Rope (2 min, working on being more efficient by jumping off balls of my feet and minimising knee raise)

1) Double Box Jump Overs into Broad Jump
BW x1 x6-7
12" box > 18" box > broad jump = 1 rep/set.

2) Power Clean
Bar x5 x1
30kg x3 x1
40kg x3 x1
50kg x3 x1
55kg x3 x1
60kg x2 x2
65kg x2 x2
70kg x2 x1
70kg x1 x1
After my first set of 70kg, I failed numerous times (probably 5-7) before getting a good rep again. I tried 75kg but just wasn't feeling it after 2-3 failed attempts so I gave up. Everything from the bar-60kg felt really good and fast though.

3) Barbell Step-up (box knee height)
20kg x6 x1
40kg x5 x1
50kg x5 x3
60kg x3 x1

4) Single Leg Supine Hip Thrust (hands and feet elevated)
BW x9 x2

5a) Push-Up
BW x10 x3
5b) Pull-up (wide-ish)
BW x4 x3
5c) Ab Wheel Rollout (kneeling)
BW x6 x3

6) Band Pull-aparts
Light band x15 x2

Notes: I did extra upper body/back work since I won't be training for another 2 days.

[vongSTAA]

Week 7
Repetition Effort Upper Body Day:
Warm-Up
- Foam Rolling (lower & upper back and lats)
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists
- Cobras
- Scapula Retractions
- Push-u[s
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts (overhand)
- Band Shoulder Dislocations
- Jump Rope (2 min)

1) Flat Dumbbell Press
12kg x10 x1
18kg x19 x1
18kg x15 x1
18kg x11 x1

2a) Neutral Grip Pull-ups
BW x7 x2
BW x6 x2
2b) Handstand Push-ups
BW x5 x5

3a) JM Press
20kg x6 x1
35kg x6 x3
3b) Seated Power Clean
2kg x8 x1
4kg x8 x3

4) Rotational Towel Cable Curls
2.5kg x5 x1
5kg x5 x1
7.5kg x6 x2

[vongSTAA]

Week 7
Max Effort Lower Body:
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back)
- Jumping Jacks
- Seal Jumps
- Squats
- Squat to Stands
- Cobras
- Striders
- Striders w/ Rotation
- Hamstring/Hip Flexor Stretch
- Backward Rolls into Hamstring Stretch
- Backward Rolls into Glute Stretch
- Squat to Forward Lunges
- Standing Glute Stretch
- Cradle Walks
- 8 Figure Squats
- YTW + Scarecrow
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Ankle Circles
- Banded TKE's 1x15
- Jump Rope (2 min)
- Box Jumps 24" 1x5, 36" 1x3

1) Front Squat
Bar x8
40kg x5
60kg x3
80kg x3
90kg x3
97.5kg x1
I dunno why but I just gave up after the first rep, should of at least attempted ><

2) Pistol Squat
BW x6 x1
12kg x5 x3 (holding dumbbell goblet style)

3) Romanian Deadlift
Bar x10 x1
60kg x8 x1
80kg x8 x1
90kg x8 x1
100kg x8 x1
Hook grip all sets.

4) One Arm Dumbbell Farmers Walk
20kg x20m x3 (changed sides after 10m)

Notes: I played around with some single leg barbell RDL's after my regular RDL's, might incorporate it into my workouts into the future.

[vongSTAA]

Week 6
Max Effort Upper Body:
Warm-Up
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists
- Scapula Retractions
- Push-ups
- Cobras
- Lying Y-Handcuffs
- Banded Face Pulls w/ External Rotation
- Band Pull-Aparts
- Band Shoulder Dislocations
- Jump Rope (2 min)

1) Overhead Press
Bar x8
30kg x5
40kg x4
50kg x1
45kg x4
]i]Failed 50kg pretty badly so I dropped the weight.[/i]

2) Alternating Med Ball Push-ups
BW x 16-19 x1
BW x 10-13 x1
I completely lost count so going to estimate....

3a) Seated Cable Row
27kg x8 x1
40kg x8 x3
I used a diff. cable machine so the resistance was difference and hence lighter weight. Felt heavier though.
3b) Incline Rear Delt Dumbbell Fly (neutral grip)
2kg x10 x1
5kg x8 x3

4a) Dumbbell Shrugs (2 sec hold)
18kg's x8 x1
32kg'x 10 x1
4b) Dumbbell Curls
6kg x8 x1
10kg x7 x3