07hudson's journey to the combine (Defranco Program)

[07hudson]

Your lifts are looking good. Other than added weight are the chains a different type of resistance as well? I've seen a few people use them at the gym for...squats, bench, dips and pullups.

Ya bro, at the bottom of the lift the weight of the chains deload, as you go up more and more chain links pick up requiring you to use more strength. This trains your muscles to accelerate and be explosive. At the bottom of the lift you could be lifting 315lbs but at the top you could be locking out at 355

[Acal83]

Great log so far
There are two things I love... Ws4sb and football

I'm in

[07hudson]

Great log so far
There are two things I love... Ws4sb and football

I'm in

Haha, glad to have you in bro. Play ball currently?

[Acal83]

Haha, glad to have you in bro. Play ball currently?

Not anymore, I played d3 but I'm trying to play some semi pro type thing right now, I'm using ws right now too. My brother went to a couple of those Nike combines you should def check them out.

[07hudson]

Not anymore, I played d3 but I'm trying to play some semi pro type thing right now, I'm using ws right now too. My brother went to a couple of those Nike combines you should def check them out.

If they will let some1 who's already graduated I might, good luck with football

[07hudson]

Horrible workout today, didn't wake up until 11 b/c friend came in room b/c we were supposed to workout at 11. No sleep and I guess I didn't eat enough before the workout, I felt drained and out of it.

1.) Burnout bench press
bar x 30
135 x 22 (PR is 29)
135 x 19
135 x 15

2.) Weighted Pushups (40lbs)
x 15
x 10

3.) Chinups ~~~SS~~~ Band Pull aparts
-----x 8 --------------------30 sec
-----x 8 --------------------30 sec
-----x 8 --------------------30 sec

4.)....Stopped here, felt horrible, might finish up 2nite or before I go to work, appetite isn't feeling so hot either.

[TheHitStick]

Your lifts are looking good. Other than added weight are the chains a different type of resistance as well? I've seen a few people use them at the gym for...squats, bench, dips and pullups.

chains help you lower the weight faster but add more resistance when going up. this will build the explosiveness, mainly people use them to increase their vertical.

[07hudson]

Kinda finished the RE workout after work. Kinda used it as a little physical therapy for my right arm.

Locked my shoulder and elbow down on my preacher curl and stretched my elbow for a good 15min with a medium elastic band.

Once I had stretched it a little bit and got a little more ROM on that arm I did

Band tri pulldowns x 25 ~~~SS~~~ Preacher curls (65lbs) x 12

Did 3 sets of this stretching inbetween. After I finished the super sets I isolated my right tricep with a plate. Did 15 reps, dropped to 5lb weight 13 more reps, then 3lb weight lol, 15 more reps. For once in a long time I had a pretty good pump to my right tricep.

[pntbll687]

Hey man, been reading through your log. I am currently using WSB4SB3 for my offseason lacrosse work. It's been about 10 weeks since I started and just have a few observations/suggestions for you.

1. Def cut the volume on your ME Upper, especially the main exercise. Work up to one max set. Doing more on this program does not mean it will work better

2. On Rep Upper day, try doing push ups with your smaller chains on your back as your main exercise. I found this really helps work my triceps more than benching. This could help your right tricep even out.

3. If your having trouble with weight on squats, or just not feeling it that day try using deadlifts instead. I found alternating every other week with deads/squats really worked my lower back and in turn my squat when up. Also since you are walking around for work your legs take a beating and may need a little extra rest.

Any questions you have about WSB3 feel free to ask.

Good luck with the rest of your journey to play ball!

[07hudson]

1.) BB Chain bench - 1 chain on each side
Bar x 20
115 x 5
135 x 5
150 x 5
175 x 5
185 x 5
185 x 5

2.) Flat DB Bench Press
65lb DBs x 11
55lb DBs x 12

3.) T'bar Rows ~~~SS~~~ Rear Delt Flyes
125lbs x 8 -----------------10lb DBs x 12
125lbs x 8 -----------------10lb DBs x 12
125lbsx5, 100x5, 75x5, 50x5, 25x5 ----- 10lb DBs x 12

4.) DB shrugs
55lb DBs x 12
55lb DBs x 12
55lb DBs x 12
55lb DBs x 12

5.) EZ bar curls ~~~SS~~~ Tricep Pushdown (V bar)
55lbs x 15 ------------------------ 95lbs x 15
55lbs x 15 ------------------------ 95lbs x 15
55lbs x 15 ------------------------ 95lbs x 15


Notes
1.) Great workout for a change, probably partly do to waking up and having a better breakfast. I woke up, slammed a whey shake, had a cup of yogurt and 2 pieces of whole wheat bread.
2.) Chains felt good, going to do 5rm on everything this week, 3rm next week, then 1rm with chains, then max the 4th week.
3.) Should of started with 50's on the DB bench.
4.) T'bar rows were killer, probably my favorite pulling exercise. Love dropsetting that last set.


Diet: Went to the river this weekend. Didn't watch my cals for 2 ****ing days and I come in the gym today weighing lighter. Pisses me off how much I have to cram. In the process of making a 7meal diet plan though hitting 4500/5000 cal every single day even on workout days that way I don't have to keep track of cal or protein, I'll just know I hit my marks.

Hey man, been reading through your log. I am currently using WSB4SB3 for my offseason lacrosse work. It's been about 10 weeks since I started and just have a few observations/suggestions for you.

1. Def cut the volume on your ME Upper, especially the main exercise. Work up to one max set. Doing more on this program does not mean it will work better

2. On Rep Upper day, try doing push ups with your smaller chains on your back as your main exercise. I found this really helps work my triceps more than benching. This could help your right tricep even out.

3. If your having trouble with weight on squats, or just not feeling it that day try using deadlifts instead. I found alternating every other week with deads/squats really worked my lower back and in turn my squat when up. Also since you are walking around for work your legs take a beating and may need a little extra rest.

Any questions you have about WSB3 feel free to ask.

Good luck with the rest of your journey to play ball!

Thanks for the advice! I'll probably try the chain pushups since we have 4 1/2 inch chains now.

[el67ko]

Good workout! How are you liking the chains? To post a youtube video you type
[youtube]In every youtube video there is an = copy and paste everything after the = in between the brackets [/ youtube]. So it would look like this [youtube]abcdefg[/ youtube]. (I put a space in between the / and youtube in the second brackets so it wouldnt post a link, take that out if you do it for real). If this is too confusing PM me and I will try and explain it better!

[07hudson]

Good workout! How are you liking the chains? To post a youtube video you type
[youtube]In every youtube video there is an = copy and paste everything after the = in between the brackets [/ youtube]. So it would look like this [youtube]abcdefg[/ youtube]. (I put a space in between the / and youtube in the second brackets so it wouldnt post a link, take that out if you do it for real). If this is too confusing PM me and I will try and explain it better!

Haha thanks for the advice, I'll have to come back to this some time. I'm loving the chains, going to do a whole month of chains then remax to see what it's done but so far feeling great. I really like how it's hard to cheat with the chains, makes it more even with the chains hanging off each side.

[07hudson]

Didn't get to working out until after work so I was tired and didn't feel like doing much.

1.) Box Jumps ~~~SS~~~Bulg Split Squats w/ jump
x5 ---------------------------------BW x 10
x5 ---------------------------------BW x 10
x5 ---------------------------------BW x 10
x5 ---------------------------------0
x5 ---------------------------------0

2.) Rolling calf raises (Barbell)
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 20

3.) Lying leg lifts (3lb DB, all I had)
x15
x15
x15

4.) Band crunches
x20


Notes: I know calf exercises don't really help performance, I just want bigger calves. Box jumps were about the heigth of my hip. One of the better ab sessions I've had in a while too, abs really feeling it from those band crunches.

[Fitzwell]

Hey man, you are looking strong! I need to play a bit of catch up, but to your question a couple days ago with your 5rm bench work, that did seem like it was a bit excessive with volume especially work with high weight low reps. Your squats are looking great. I would bet you are one of those guys that truly goes Ass to Ground. You also know my pain of being 6'2, thats a long way down for us fellas.

[07hudson]

Hey man, you are looking strong! I need to play a bit of catch up, but to your question a couple days ago with your 5rm bench work, that did seem like it was a bit excessive with volume especially work with high weight low reps. Your squats are looking great. I would bet you are one of those guys that truly goes Ass to Ground. You also know my pain of being 6'2, thats a long way down for us fellas.

Ha yeah I share that pain with ya brotha, it is a hell of a long way down, I make my spotter watch how low I go, and if I don't hit atleast parallel I don't count it; hope to be hitting 400 soon! But will def cut the volume on the ME Upper days, maybe one extra set but nothing crazy. Thanks for stopping by bro, your log is looking great.

[Fitzwell]

Ha yeah I share that pain with ya brotha, it is a hell of a long way down, I make my spotter watch how low I go, and if I don't hit atleast parallel I don't count it; hope to be hitting 400 soon! But will def cut the volume on the ME Upper days, maybe one extra set but nothing crazy. Thanks for stopping by bro, your log is looking great.

Hey no problem, I really do appreciate all your support so I want to throw it back at you. Ya I feel you with the squats, I have never been able to got ATG, and I don't want to after my knee surgery, Parallel is what I shoot for also. I just remember from your last log, you had ridiculously strong box squats. I just bought some high quality knee wraps, so I am hoping i can slap those on, slap a belt on, and just grit my teeth and bare till failure you know? You can push a lot harder when injury isn't in the back of your mind.

[07hudson]

Hey no problem, I really do appreciate all your support so I want to throw it back at you. Ya I feel you with the squats, I have never been able to got ATG, and I don't want to after my knee surgery, Parallel is what I shoot for also. I just remember from your last log, you had ridiculously strong box squats. I just bought some high quality knee wraps, so I am hoping i can slap those on, slap a belt on, and just grit my teeth and bare till failure you know? You can push a lot harder when injury isn't in the back of your mind.

No prob, I know how you can need it sometimes 4 that motivation!! I feel ya with that injury, my elbow is flaring up since I've been doing therapy on it, wondering if I'll be able to bench 2morrow. And i think that one day I box squatted big it was a little high lol..don't want to take too much credit for it.

[someone480]

Hey guys i got a quick question about ws4sb 3. I am on my seventh week of doing it and I was wondering if i could do front squats for my max effort lower body?

[07hudson]

Hey guys i got a quick question about ws4sb 3. I am on my seventh week of doing it and I was wondering if i could do front squats for my max effort lower body?

..I guess you could..but I wouldn't recommend it. Can't isolate your legs as much, doesn't seem fit for the main exercise. Also you can only hold so much weight as a front squat.

[SkrewzLoose]

Hudson, Fitzwell...finally people over 6' tall!! I'm 6'4" and I compare my ROM on everything to other people in the gym. (Pressing moves, DLs, squats, Pulling moves, etc) I was watching people 6-8" shorter (than I am) doing squats today and they weren't even hitting parallel...they were making a lot of noise though! One guy had 315lbs on his back, a fancy looking Nike belt, 9 towels wrapped around the bar and was stopping well short of parallel. I'm not here to judge though. I did legs Tuesday and made sure I was as close to ATG as physically possible. The funny thing is, they actually feel better this way! ...to me at least. That's my $.02 for the day. Hudson, your numbers are looking good sir!
Quick question... I'm starting a new routine next week. I attached a spreadsheet in my most recent jorunal post. If I don't see the results I'm looking for with that, I was thinking about trying WS4SB. Would it be worth it considering I'm not training for sports?

[07hudson]

1.) Burn Out Bench Press
Bar x 20
135 x 23
135 x 21
135 x 17

Note: Nice little cluster, still nowhere near my PR of 29reps, weird.

2.) BB Push Ups
4 Chains x 9 (then started to cheat)
4 chains x 5, 3 chains x 5, 2 chains x 4..(then started to cheat)

3.) Time Lat Pulldowns (Band)
x 30sec
x 30sec
x 30sec

4.) Incline YTW's (3lb db all I had)
3lb DB's x 12 each movement
3lb DB's x 12 each movement
3lb DB's x 12 each movement

5.) Tricep pulldowns (band) ~~~SS~~~ Preacher curl
light band x 25 --------------------------75lbs x 10
light band x 25 --------------------------90lbs x 10
light band x 25 --------------------------90lbs x 10


Notes:
1.) Decent chest day, still not near my PR of 29 reps at 135lbs, dunno why.
2.) Chain pushups worked pretty damn good, got a good pump, as soon as I started to cheat or favor one side though I called it quits.
3.) Diet has been good, on days I work I'll have a meal right when I come into work and then a couple hours later have one of those crappy serious mass shakes I have leftover, that way there is not a gap inbetween 3 and 8 where I don't eat anything. For example when I came in today I had 16oz whole milk and a grilled blackend catfish sandwhich. then 2 hours later the shake.

Hudson, Fitzwell...finally people over 6' tall!! I'm 6'4" and I compare my ROM on everything to other people in the gym. (Pressing moves, DLs, squats, Pulling moves, etc) I was watching people 6-8" shorter (than I am) doing squats today and they weren't even hitting parallel...they were making a lot of noise though! One guy had 315lbs on his back, a fancy looking Nike belt, 9 towels wrapped around the bar and was stopping well short of parallel. I'm not here to judge though. I did legs Tuesday and made sure I was as close to ATG as physically possible. The funny thing is, they actually feel better this way! ...to me at least. That's my $.02 for the day. Hudson, your numbers are looking good sir!
Quick question... I'm starting a new routine next week. I attached a spreadsheet in my most recent jorunal post. If I don't see the results I'm looking for with that, I was thinking about trying WS4SB. Would it be worth it considering I'm not training for sports?

I hear ya brotha!!! Even on bench, I saw a dude benching the other day and it only looked like he was going down 4inches, still a lot of weight but you have to throw in that extra ROM for us tall people! We are moving that weight a long distance. But I workout at the civic center so half the people in there have no idea what they are doing, so I don't pay much attention to any1 else nemore. Thanks for the compliment!

As for WS4SB..it IS a great program, but if you are somewhat an experienced lifter I don't think you would see the gains you'd expect(in size), don't get me wrong you would see results from it I just think it would benefit more of a noob person more for building that initial mass and strength more than some1 else you know what I mean? But when it pertains to sports it's top of the line. I don't know, I'll check that spreadsheat out. I just think that if your not an athlete and your main focus is size you'd benefit more from a 5x5 or some other type of program.

[el67ko]

Good looking workout. Just out of curiousity what is a YTW?

..I guess you could..but I wouldn't recommend it. Can't isolate your legs as much, doesn't seem fit for the main exercise. Also you can only hold so much weight as a front squat.

Westisde seems to put a lot of emphasis on PC for squats. Fronts seem more like a quad isolator.

[07hudson]

[07hudson]

1.) BB Chain Squat (one 1/2 inch chain on each side)
Bar x 10
135 x 5
185 x 5
225 x 5
250 x 5
280 x 5
305 x 5 (fairly easy)

2.) DB step ups
60lb DBs x 8 each leg
40lb DBs x 10 each leg
40lb DBs x 10 each leg

3.) Snatch Grip DL
225 x 12
225 x 12
225 x 12


Notes:
1.) Everything was fairly light, after squats decided to go a little light b/c I kind of felt out of it.
2.) Grip on left hand started to fail a couple times on last set of DL, need to work on grip strength.

[pntbll687]

1.) Burn Out Bench Press
Bar x 20
135 x 23
135 x 21
135 x 17

Note: Nice little cluster, still nowhere near my PR of 29reps, weird.

2.) BB Push Ups
4 Chains x 9 (then started to cheat)
4 chains x 5, 3 chains x 5, 2 chains x 4..(then started to cheat)

3.) Time Lat Pulldowns (Band)
x 30sec
x 30sec
x 30sec

4.) Incline YTW's (3lb db all I had)
3lb DB's x 12 each movement
3lb DB's x 12 each movement
3lb DB's x 12 each movement

5.) Tricep pulldowns (band) ~~~SS~~~ Preacher curl
light band x 25 --------------------------75lbs x 10
light band x 25 --------------------------90lbs x 10
light band x 25 --------------------------90lbs x 10


Notes:
1.) Decent chest day, still not near my PR of 29 reps at 135lbs, dunno why.
2.) Chain pushups worked pretty damn good, got a good pump, as soon as I started to cheat or favor one side though I called it quits.
3.) Diet has been good, on days I work I'll have a meal right when I come into work and then a couple hours later have one of those crappy serious mass shakes I have leftover, that way there is not a gap inbetween 3 and 8 where I don't eat anything. For example when I came in today I had 16oz whole milk and a grilled blackend catfish sandwhich. then 2 hours later the shake.



I hear ya brotha!!! Even on bench, I saw a dude benching the other day and it only looked like he was going down 4inches, still a lot of weight but you have to throw in that extra ROM for us tall people! We are moving that weight a long distance. But I workout at the civic center so half the people in there have no idea what they are doing, so I don't pay much attention to any1 else nemore. Thanks for the compliment!

As for WS4SB..it IS a great program, but if you are somewhat an experienced lifter I don't think you would see the gains you'd expect(in size), don't get me wrong you would see results from it I just think it would benefit more of a noob person more for building that initial mass and strength more than some1 else you know what I mean? But when it pertains to sports it's top of the line. I don't know, I'll check that spreadsheat out. I just think that if your not an athlete and your main focus is size you'd benefit more from a 5x5 or some other type of program.

The chain push ups look like the were killer in this workout. If you have a partner, or just grab someone, when you start to cheat reps have them take one chain off and keep going. Then when you start cheating again you take the other chain off until you have no chains left.

[07hudson]

The chain push ups look like the were killer in this workout. If you have a partner, or just grab someone, when you start to cheat reps have them take one chain off and keep going. Then when you start cheating again you take the other chain off until you have no chains left.

Yeah bro they were pretty harsh after the burnout bench, I guess I'm a little more apprehensive about it because my right side is weaker and don't want to cheat it. But that is a good Idea, I'll prob do strait drop sets next time. Thanks bro

[07hudson]

Off today. Diet was **** due to planning for a party, making flyers for lost dog, putting flyers in mailboxes, work, party. Had to large meals and some protein shakes, was absolutely sh!t

[scott_donald]

do you actually want this here...

[07hudson]

do you actually want this here...

Want wha? My thread?

[scott_donald]

Want wha? My thread?

ya there is a journal section...