Ws4sb iii--redux

[BRSC14]

I've been using DeFranco's WS4SB III program for the past two months, and have kept a log in the "Workout Journal" section. Rather than simply move it into the "Sports Journal" section, I thought it'd be advantageous if I started a completely new log.

I?m a freshman college soccer player at a small, private school. I came into camp in excellent shape, and began the season strong--starting four of the first five games at left-wing-back. I did not play a single minute for the rest of the season. I'm told that I must improve principally in two areas if I want to start next year: attacking skill (1 vs. 1, combination play, etc.), and communication. Now that the season is over, I?m focused on improving in several areas: strength, flexibility, skill, conditioning, and speed.

Now that our season is over, for strength, I'll be using WS4SB III, but adding two days each week to strengthening my core (Wednesday and Saturday) this week, I'll attempt to get a good idea of my maxes.

For flexibility, I'll be doing various dynamic stretches of the major muscle groups, as well as incorporating DeFranco's "Dynamic 8" stretches.

Skill-wise, I'll look to get at least 1,000 juggles per day, and, most importantly, work on my dribbling.

Here are my stats (I'll test this week to determine these):

Height: 6'0

Weight: 186 lb.

Body Fat: 10 %

Bench Press Max:

Squat Max:

Pull-Ups:

Chin-Ups:

[monatu]

You could save time and just test Pullups or Chinups, instead of both...

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Day # 1

11/23/09

ME Upper

A. BB Bench

1. 135 lb. X 8
2. 155 lb. X 5
3. 170 lb. X 6
4. 175 lb. X 5
5. 180 lb. X 6* (PR +2 reps)
6. 185 lb. X 3
7. 185 lb. X 3

Notes:

Good effort. PR of 6 reps at 180 lb. with no spot.

B. Incline DB Bench Press

1. 40 lb. X 20
2. 40 lb. X 18

Notes: Note sure when I should move up to 45's?

C. DB Rows <<SS>> Rear Delt Flyes

1. 60 lb. X 15 <<SS>> 15 lb. X 12
2. 60 lb. X 15 <<SS>> 15 lb. X 12
3. 60 lb. X 15 <<SS>> 15 lb. X 12
4. 60 lb. X 20 <<SS>> 15 lb. X 10


D. T-Bar Shrugs

1. 90 lb. X 25
2. 90 lb. X 25
3. 90 lb. X 20
4. 90 lb. X 20

E. BB Curls

1. 60 lb. X 10
2. 60 lb. X 8
3. 60 lb. X 7
4. 60 lb. X 6

Post-Workout Weight: 186 lb.

[BeastAndPower]

you move up on 45's once u can do 40x20 twice

[CaseyPL]

Looking solid so far man. Seems like you picked great numbers that are pushing you pretty hard but that your still progressing on. That's the most important part of any program.

[BRSC14]

Schedule has been a little crazy this week with Thanksgiving and all (Gym was closed yesterday, and today). Will look to get to it with Rep Upper tomorrow morning.

[BRSC14]

Rep Upper

Day # 2

11/27/09

A. Flat DB Bench

1. 50 lb. X 17
2. 50 lb. X 15
3. 50 lb. X 12
4. 50 lb. X 11

B. Chin Ups <<SS>> Face-Pulls

1. BW X 10 <<SS>> Setting 10 X 12
2. BW X 9 <<SS>> Setting 10 X 12
3. BW X 9 <<SS>> Setting 10 X 12
4. BW X 6 <<SS>> Setting 10 X 10

C. DB Military Press

1. 40 lb. X 14
2. 40 lb. X 10
3. 40 lb. X 8
4. 40 lb. X 11

D. DB Shrugs <<SS>> DB Tricep Extension

1. 60 lb. X 16 <<SS>> 45 lb. X 10
2. 60 lb. X 20 <<SS>> 45 lb. X 10
3. 60 lb. X 20 <<SS>> 45 lb. X 10

E. Heavy DB Holds

1. 90 lb. X 30 sec
2. 90 lb. X 30 sec
3. 90 lb. X 25 sec

Post-Workout Weight: 187 lb

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ME Upper

Day # 3

11/30/09

A. BB Bench

1. 135 lb. X 8
2. 160 lb. X 6
3. 175 lb. X 5
4. 180 lb. X 4
5. 180 lb. X 5
6. 185 lb. X 4

B. Incline DB Bench

1. 40 lb. X 20
2. 40 lb. X 15

C. DB rows <<SS>> Rear Delt Flyes

1. 60 lb. X 15 <<SS>> 15 lb. X 12
2. 65 lb. X 15 <<SS>> 15 lb. X 12
3. 65 lb. X 15 <<SS>> 15 lb. X 9
4. 65 lb. X 15 <<SS>> 12 lb. X 10

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Day # 4

DE Lower

12/1/09

A. Box Jumps

5 sets of 3 jumps (2-holes)

B. BB Step-Ups

1. 135 lb. X 10 (Warm-Up
2. 155 lb. X 8
3. 165 lb. X 7
4. 165 lb. X 6

Notes: Reps listed are for each leg.

C. Pull-Throughs

1. Setting 15 + 5 lb. X 25
2. Setting 15 + 5 lb. X 25
3. Setting 15 + 5 lb. X 35

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Day # 5

12/3/09

Rep Upper

A. BB Bench

1. 125 lb. X 20
2. 125 lb. X 19
3. 125 lb. X 15
4. 125 lb. X 16

B. Chin-Ups <<SS>> Rear Delt Flyes

1. BW X 12 <<SS>> 15 lb. X 10
2. BW X 10 <<SS>> 15 lb. X 12
3. BW X 8 <<SS>> 15 lb. X 12
4. BW X 10 <<SS>> 15 lb. X 12

C. DB Military

1. 40 lb. X 15
2. 40 lb. X 12
3. 40 lb. X 10
4. 40 lb. X 10

D. DB Shrugs <<SS>> DB Tricep Extension

1. 60 lb. X 18 <<SS>> 45 lb. X 8
2. 60 lb. X 18 <<SS>> 45 lb. X 6
3. 60 lb. X 18 <<SS>> 45 lb. X 8
4. 60 lb. X 18 <<SS>> 45 lb. X 8

E. Heavy DB Holds

1. 90 lb. X 30 sec
2. 90 lb. X 30 sec

Post-Workout Weight: 189 lb.

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Day # 6

12/5/09

ME Lower

A. BB Squat

1. 135 lb. X 5
2. 185 lb. X 5
3. 195 lb. X 5
4. 205 lb. X 5
5. 215 lb. X 5
6. 225 lb. X 3

B. Bulgarian Split-Squats

1. 40 lb. X 13
2. 40 lb. X 15
3. 40 lb. X 15
4. 50 lb. X 7

C. Leg Curl

1. 135 lb. X 10
2. 135 lb. X 10
3. 135 lb. X 10
4. 135 lb. X 8

Post-Workout Weight: 187 lb.

20-Minute Stretch: Major muscle groups. At least 45 seconds each.

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Day # 6

12/7/09

ME Upper

A. BB Bench

1. 135 lb. X 8
2. 170 lb. X 6
3. 175 lb. X 5
4. 180 lb. X 4
5. 185 lb. X 4
6. 190 lb. X Fail

B. Incline DB Bench

1. 50 lb. X 12
2. 50 lb. X 10

C. DB Rows <<SS>> Face Pulls

1. 65 lb. X 16 <<SS>> Setting 12 X 15
2. 65 lb. X 16 <<SS>> Setting 12 X 12
3. 65 lb. X 15 <<SS>> Setting 12 X 10
4. 70 lb. X 10 <<SS>> Setting 12 X 10

D. T-Bar Shrugs

1. 70 lb. + Bar X 25 (Warm-Up)
2. 80 lb. + Bar X 20
3. 90 lb. + Bar X 18
4. 100 lb. + Bar X 10
5. 70 lb. + Bar X 20

E. BB Curls

1. 70 lb. X 8
2. 70 lb. X 8
3. 70 lb. X 6
4. 70 lb. X 5

Post-Workout Weight: 189 lb.

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Day # 7

12/8/09

DE Lower

A. Box Jumps

4 sets of 3 jumps (1-hole)
4 sets of 3 jumps (2-hole)

B. BB Step-Ups

1. 135 lb. X 8
2. 165 lb. X 6
3. 165 lb. X 6
4. 170 lb. X 6

C. Leg Curls

1. 135 lb. X 10
2. 140 lb. X 10
3. 140 lb. X 10
4. 145 lb. X 10

Post-Workout Weight: 187 lb.

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Day #8

12/10/09

Repetition Upper

A. BB Bench Press (Burnout)

1. 125 lb. X 21*
2. 125 lb. X 19
3. 125 lb. X 16
4. 130 lb. X 13

B. Chin-Ups <<SS>> Face-Pulls

1. BW X 13 <<SS>> Setting 12 X 15
2. BW X 10 <<SS>> Setting 12 X 12
3. BW X 9 <<SS>> Setting 12 X 12
4. BW X 10 <<SS>> Setting 12 X 12

C. DB Military

1. 50 lb. X 6
2. 50 lb. X 7
3. 50 lb. X 6
4. 50 lb. X 7

D. T-Bar Shrugs <<SS>> Standing Tricep Extension

1. 70 lb. + Bar X 25 (Warm-Up) <<SS>> 45 lb. X 9
2. 90 lb. + Bar X 20 <<SS>> 45 lb. X 9
3. 90 lb. + Bar X 20 <<SS>> 45 lb. X 9
4. 90 lb. + Bar X 20 <<SS>> 45 lb. X 8

Post-Workout Weight: 190 lb.

[BRSC14]

Day #9

12/11/09

ME Lower

A. BB Squat

1. 135 lb. X 8
2. 155 lb. X 8
3. 185 lb. X 5
4. 205 lb. X 5
5. 225 lb. X 3

B. Bulgarian Split-Squats

1. 40 lb. X 10
2. 40 lb. X 12
3. 40 lb. X 12

C. Leg Curl

1. 135 lb. X 10
2. 140 lb. X 10
3. 145 lb. X 9

Post-Workout Weight: 190 lb.

[BRSC14]

Day #10

12/14/09

ME Upper

A. BB Bench

1. 135 lb. X 8
2. 165 lb. X 5
3. 175 lb. X 5
4. 180 lb. X 4
5. 185 lb. X 4
6. 185 lb. X 4

B. Incline DB Bench

1. 50 lb. X 12
2. 50 lb. X 13

C. DB Rows <<SS>> Face-Pulls

1. 70 lb. X 13 <<SS>> Setting 12 X 12
2. 70 lb. X 11 <<SS>> 15 lb. X 12 (RDF)
3. 70 lb. X 12 <<SS>> Setting 12 X 12
4. 70 lb. X 11 <<SS>> Setting 12 X 10

D. T-Bar Shrugs

1. 70 lb. X 20 (warm-up)
2. 80 lb. X 20
3. 90 lb. X 18
4. 90 lb. X 15

E. BB Curls

1. 70 lb. X 8
2. 70 lb. X 7
3. 70 lb. X 8
4. 70 lb. X 8

Post-Workout Weight: 190 lb.

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Day #11

12/17/09

Rep Upper

A. Flat DB Bench

1. 60 lb. X 11
2. 60 lb. X 9
3. 60 lb. X 11
4. 60 lb. X 10

B. Chin-Ups <<SS>> Face-Pulls

1. BW X 14 <<SS>> Setting 10 X 12
2. BW X 10 <<SS>> Setting 10 X 12
3. BW X 10 <<SS>> Setting 10 X 11
4. BW X 9 <<SS>> Setting 10 X 10

C. DB Military

1. 50 lb. X 6
2. 50 lb. X 7
3. 50 lb. X 5
4. 50 lb. X 7

D. DB Shrugs <<SS>> Tricep Extension

1. 60 lb. X 14 <<SS>> 45 lb. X 10
2. 60 lb. X 14 <<SS>> 45 lb. X 9
3. 60 lb. X 12 <<SS>> 45 lb. X 7
4. 60 lb. X 10 <<SS>> 45 lb. X 8

Post-Workout Weight: 188 lb.

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Day #12

ME LOWER

A. BB Squat

1. 135 lb. X 5
2. 155 lb. X 5
3. 185 lb. X 5
4 185 lb. X 5
5. 195 lb. X 5
6. 205 lb. X 3
7. 215 lb. X 3
8. 225 lb. X 3

B. Bulgarian Split-Squats

1. 50 lb. X 7
2. 50 lb. X 8
3. 50 lb. X 9

C. Leg Curl

1. 130 lb. X 8
2. 130 lb. X 8
3. 140 lb. X 8
4. 140 lb. X 6

Post-Workout Weight: 187 lb.

[BRSC14]

Day #13

12/20/09

ME Upper

A. BB Bench

1. 95 lb. X 5
2. 135 lb. X 5
3. 155 lb. X 5
4. 175 lb. X 3
5. 185 lb. X 3
6. 185 lb. X 5
7. 195 lb. X 3
8. 200 lb. X 2

B. Incline DB Bench

1. 50 lb. X 15
2. 50 lb. X 13

C. DB Rows <<SS>> Rear Delt Flyes

1. 70 lb. X 14 <<SS>> 15 lb. X 10
2. 70 lb. X 14 <<SS>> 15 lb. X 10
3. 70 lb. X 14 <<SS>> 15 lb. X 10
4. 70 lb. X 14 <<SS>> 15 lb. X 10

D. T-Bar Shrugs

1. 90 lb. + Bar X 17
2. 100 lb. + Bar X 12
3. 120 lb. + Bar X 10
4. 140 lb. + Bar X 8

E. E-Z Bar Curls

1. 80 lb. X 7 (Close-Grip)
1. 80 lb. X 5 (Wide-Grip)
3. 80 lb. X 6 (Close-Grip)
4. 80 lb. X 5 (Wide-Grip)

Post-Workout Weight: 189 lb.

[BRSC14]

Will update stats every two weeks or so.

STATS
(as of 12/20/09)

Height: 6'0

Weight: 189 lb.

Bench-Press: Calculated 1RM = 208 lb., 3 RM = 195 lb., 5 RM = 185 lb.

Squat: 3 RM = 225 lb.

Chin-Ups: BW X 14

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Day #14

12/25/09

ME Upper

A. BB Squat

1. 185 lb. X 5
2. 205 lb. X 5
3. 225 lb. X 5
4. 235 lb. X 3

B. Bulgarian Split-Squats

1. 50 lb. X 9
2. 50 lb. X 9
3. 50 lb. X 9
4. 50 lb. X 12

C. Lying Leg Curl

1. 160 lb. X 6
2. 160 lb. X 6
3. 160 lb. X 6
4. 160 lb. X 8

Post-Workout Weight: 190 lb.

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Day #15

12/28/09

ME Upper

A. BB Bench

1. 135 lb. X 5
2. 155 lb. X 5
3. 175 lb. X 5
4. 185 lb. X 3
5. 195 lb. X 3
6. 200 lb. X 2
7. 185 lb. X 4
8. 195 lb. X 3

B. Incline DB Bench

1. 55 lb. X 8
2. 55 lb. X 8

C. DB Rows <<SS>> Rear Delt Flyes

1. 70 lb. X 15 <<SS>> 15 lb. X 10
2. 70 lb. X 15 <<SS>> 15 lb. X 10
3. 70 lb. X 15 <<SS>> 15 lb. X 10
4. 75 lb. X 8 <<SS>> 15 lb. X 8

D. T-Bar Shrugs

1. 100 lb. + Bar X 20
2. 110 lb. + Bar X 10
3. 120 lb. + Bar X 10
4. 90 lb. + Bar X 20

E. BB Curls

1. 80 lb. X 8
2. 80 lb. X 8
3. 80 lb. X 8
4. 80 lb. X 8