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  1. #1
    Registered User moose45's Avatar
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    Moose45's WS4SB3 Football

    Well I'm a junior in highschool. I play 9-man for a small school, and we were section runner-ups this year. I played MLB, TE, and RB. I had 161 tackles, 2 fumble recoveries, 3 forced fumbles, 1 int., and .5 sack on defense in the 10 games we played. I played TE for 8 games until I was moved to RB in the playoffs. At TE I had 2 receptions for 408 yards and 7 touchdowns. For RB I had 29 rushes for 206 yards and 1 touchdown. I was awarded all conference, and MVP defensive back for our region. My goal, ultimately, is to play D2 ball at UMD. But first, I'd love to lead my team to state.

    I'm coming off a rotator cuff injury as well...
    My current stats are:
    Weight: 195
    BF: 12-14%
    Bench: 255
    Squat 385x3
    Deadlift: unknown
    Pull ups: 12
    Vertical: 26"
    40: 5.1

    Goals for next season:
    Weight: 215
    BF: 12% or less
    Bench: 315
    Squat: 455x3
    Deadlift: 520
    Pull ups: 30
    Vertical: 30"
    40: 4.6

    I am doing WS4SB3 and will get more in depth to this later in my log. I am currently taking in 5000 calories a days.
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  2. #2
    Registered User moose45's Avatar
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    So this is my workout for weeks 4-5-6. I've been on WS4SB3 for three weeks now, and I switched up lifts for the next three weeks.

    Monday-
    -Barbell flat bench press (3 rep max)

    -chin ups 2 x (15-20)

    - (Barbell Row 8 reps superset Seated DB power cleans 8 reps) x 4

    -Barbell shrugs 4x10

    -zottman curls 4x15

    Tuesday--
    - Broad jumps (6 sets of 3)

    - Bulgarian split squats 4 sets of 8-10

    - Romanian Deadlift 4 sets of 8-12 reps

    - weighted abs 4x12

    Thursday--
    -flat barbell bench 3 sets for max reps

    - (chin ups 8 reps superset rear delt flys 8 reps) x4

    - L-Lateral raises 4x8

    - (BB shrugs 8 reps superset skull crushers 12 reps) x 4

    - Grippers 3 sets max reps

    Friday--
    -squat (3 rep max)

    -Walking Lunges 4 sets of 6-12

    - Romanian Deadlift 4 sets of 8-12 reps

    - Abdominal circuit (frog, hip thrusts, twists, side things) x15 x 2
    Last edited by moose45; 12-15-2009 at 09:26 AM.
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  3. #3
    Registered User moose45's Avatar
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    Monday-
    -Barbell flat bench press (3 rep max)
    45x10
    135x8
    185x5
    205x3
    225x3
    245x3

    -chin ups 2 x (15-20)
    1x12 1x8 (I need to work on these)

    - (Barbell Row 8 reps superset Seated DB power cleans 8 reps) x 4
    Barbell Rows w/ 135lbs and DB cleans w/ 30lb dbs

    -Barbell shrugs 4x10
    185lbs

    -zottman curls 4x15
    20lbs dbs

    Used Jack3d today, was very nice. Took ON's after max for postworkout.

    Ate well today, going to try to take measurements tomorrow.

    BTW. Was named All-Area player by the newspaper, this includes 9-man and 11-man.
    Last edited by moose45; 12-14-2009 at 04:23 PM.
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  4. #4
    Registered User moose45's Avatar
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    Tuesday--
    - Broad jumps (6 sets of 3)

    - Bulgarian split squats 4 sets of 8-10
    30lb dbs each hand 4x10

    - Romanian Deadlift 4 sets of 8-12 reps
    225 for 4x8

    - weighted abs 4x12
    45lbs decline sit up

    Feel great today. I worked out at 8 and had a history final at 10, I think I aced it. I go to the doctor to get my shoulder and neck checked out at 3. Will post results later.
    Last edited by moose45; 12-15-2009 at 09:28 AM.
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  5. #5
    Registered User moose45's Avatar
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    I have a slight rotator cuff tear, will be substituting military press with therapy lifts.
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  6. #6
    Beastmode Engaged. beertank23's Avatar
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    Ouch man rotator cuff tears, I can only imagine are no fan.

    I copped a pair of shoulder injuries, I strained my AC in both shoulders, during the last couple of seasons. Get it fixed up right mate, don't push it too hard too early.

    I still can't do chest fly's because the pain through my AC is unreal.

    Good luck mate and squat hard!
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  7. #7
    Registered User moose45's Avatar
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    Off day today. I have two finals today and my last final tomorrow.


    Originally Posted by beertank23 View Post
    Ouch man rotator cuff tears, I can only imagine are no fan.

    I copped a pair of shoulder injuries, I strained my AC in both shoulders, during the last couple of seasons. Get it fixed up right mate, don't push it too hard too early.

    I still can't do chest fly's because the pain through my AC is unreal.

    Good luck mate and squat hard!
    Thanks man. I was given the choice of accupuncture, a cortizone shot, or some therapy. I'm gonna work hard on the therapy because I don't want a corty shot this early in life... Good luck to you as well.
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  8. #8
    Registered User federaldb59's Avatar
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    I have tendonitis in my knees and ice massageing has helped alot. Basicly get an ice cube and message it were its sore. Push it deep into the tendon right where it hurts and rub up and down. If the skin goes numb then stop. Then after the massage put and ice pak on it for 10-15 minutes maybe longer if you need it. Do this 4 times a day hopefully it helps you. BTW cortizones dont heal the problem just stop the pain.
    This is why it works if your wondering.

    So let's say that you have Tendonitis. This means that your muscles are a half squeezed sponge, trapping waste product in and keeping new blood and nutrition out.
    Like a regular sponge, lack of fluid causes it to become dry and crunchy.
    Waste product and pain enhancing chemical get trapped and continue to cause you pain.
    When you Super Ice or Ice Massage, the cold forces the sponge to squeeze itself, pushing irritant out.
    Then you take the cold off, and the body overcompensates and pushes in a lot of new blood, nutrition, and oxygen.
    Not only does icing reduce pain by getting irritant out and new blood in, but changing the ecology of you tissue like that causes the nervous system to relax, loosen muscles, and allow more even more circulation.
    Icing does not mask the pain like pain killers and anti-inflammatory drugs.
    Icing actually helps your body heal itself at a deep structural level and if you do it enough can overwhelm the inflammation process.
    Whereas surgery causes damage while it deals with a symptom, icing does no harm and helps heal the SOURCE of your pain.
    Read more: http://www.tendonitisexpert.com/how-...#ixzz0ZsYdn1Rg
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  9. #9
    Registered User moose45's Avatar
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    Originally Posted by federaldb59 View Post
    I have tendonitis in my knees and ice massageing has helped alot. Basicly get an ice cube and message it were its sore. Push it deep into the tendon right where it hurts and rub up and down. If the skin goes numb then stop. Then after the massage put and ice pak on it for 10-15 minutes maybe longer if you need it. Do this 4 times a day hopefully it helps you. BTW cortizones dont heal the problem just stop the pain.
    This is why it works if your wondering.

    So let's say that you have Tendonitis. This means that your muscles are a half squeezed sponge, trapping waste product in and keeping new blood and nutrition out.
    Like a regular sponge, lack of fluid causes it to become dry and crunchy.
    Waste product and pain enhancing chemical get trapped and continue to cause you pain.
    When you Super Ice or Ice Massage, the cold forces the sponge to squeeze itself, pushing irritant out.
    Then you take the cold off, and the body overcompensates and pushes in a lot of new blood, nutrition, and oxygen.
    Not only does icing reduce pain by getting irritant out and new blood in, but changing the ecology of you tissue like that causes the nervous system to relax, loosen muscles, and allow more even more circulation.
    Icing does not mask the pain like pain killers and anti-inflammatory drugs.
    Icing actually helps your body heal itself at a deep structural level and if you do it enough can overwhelm the inflammation process.
    Whereas surgery causes damage while it deals with a symptom, icing does no harm and helps heal the SOURCE of your pain.
    Read more: http://www.tendonitisexpert.com/how-...#ixzz0ZsYdn1Rg
    Wow! Thanks a ton man! reps for sure. I did what you said just a while ago
    The doctor did say the tendon is taking a lot of abuse...
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  10. #10
    Registered User federaldb59's Avatar
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    no problem bro thats why I wanted this section started, for those of us with goals to motivate each other.
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  11. #11
    Registered User moose45's Avatar
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    Weight myself tonight...200.2 lbs I finally broke 200, and I don't care if its just because its night time. Also measured arms, they are 15.75. So I gained 10lbs and .75 inches on my arms in 3.5 weeks. So far so good.
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  12. #12
    Long road to 170 CM003's Avatar
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    Originally Posted by moose45 View Post
    Weight myself tonight...200.2 lbs I finally broke 200, and I don't care if its just because its night time. Also measured arms, they are 15.75. So I gained 10lbs and .75 inches on my arms in 3.5 weeks. So far so good.
    Nice gains man! Keep it up
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  13. #13
    Registered User moose45's Avatar
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    Thursday--
    -flat barbell bench 3 sets for max reps
    135x10
    155x20
    155x15
    155x15

    - (chin ups 8 reps superset rear delt flys 8 reps) x4
    delt flys w/ 20lbs dbs

    - L-Lateral raises 4x8
    20lbs dbs

    - (BB shrugs 8 reps superset skull crushers 12 reps) x 4
    shrugs 185, skull crushers 50lbs

    - Grippers 3 sets max reps
    200lb bone crushers
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  14. #14
    Registered User moose45's Avatar
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    Friday--
    -squat (3 rep max)
    135x10
    225x8
    315x5
    325x3
    335x3
    345x3


    -Walking Lunges 4 sets of 6-12
    165x8

    - Romanian Deadlift 4 sets of 8-12 reps
    235x8

    - Abdominal circuit (frog, hip thrusts, twists, side things) x15 x 2

    Really good workout. Went way past parallel on squats, felt good. Legs are really sore today. I'm ready for this weekend of rest...and work.
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  15. #15
    Wish I had a goose 07hudson's Avatar
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    Subbed, WS4SB is the way 2 go. If I were you I'd through in some plyo jumps on your DE Lower day to help recruit some nuetral muscles fibers to fast twitch; help for an explosive first step on your 40
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  16. #16
    Registered User moose45's Avatar
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    Saturday
    Rest day...can't wait to be doing foam rolling on my off days...
    I'm gettin me one on christmas

    Originally Posted by 07hudson View Post
    Subbed, WS4SB is the way 2 go. If I were you I'd through in some plyo jumps on your DE Lower day to help recruit some nuetral muscles fibers to fast twitch; help for an explosive first step on your 40
    Yeah I'm starting to really love this program. What do you suggest? I currently have just broad jump. Should I throw in some box jumps or something like that?
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  17. #17
    Wish I had a goose 07hudson's Avatar
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    Box jumps are good. If you're still going to do the DE lower day I'd only throw in two jumping exercises at most. Don't want to over train. My favs are frog jumps, death jumps, box jumps, bounds, and jump tucks
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  18. #18
    Registered User moose45's Avatar
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    Originally Posted by 07hudson View Post
    Box jumps are good. If you're still going to do the DE lower day I'd only throw in two jumping exercises at most. Don't want to over train. My favs are frog jumps, death jumps, box jumps, bounds, and jump tucks
    Thanks. reps
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  19. #19
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    Monday-
    -Barbell flat bench press (3 rep max)
    45x10
    135x8
    185x5
    225x3
    235x3
    255x1 x2 w/ spotter

    -chin ups 2 x (15-20)
    13 and 11

    - (Barbell Row 8 reps superset Seated DB power cleans 8 reps) x 4
    145, 30

    -Barbell shrugs 4x10
    195

    -zottman curls 4x15
    20

    Good workout today.
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  20. #20
    Wish I had a goose 07hudson's Avatar
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    Holy crap, ur strong for 16. Just don't be one of those guys who benches as much as he squats! Lol
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  21. #21
    Registered User moose45's Avatar
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    Tuesday--
    - Broad jumps (6 sets of 3)

    - Bulgarian split squats 4 sets of 8-10
    25 lb plates each hand 4x10

    - Romanian Deadlift 4 sets of 8-12 reps
    245 4x8

    - weighted abs 4x12
    swiss ball crunch with 10lb med ball.

    Another good day.

    Originally Posted by 07hudson View Post
    Holy crap, ur strong for 16. Just don't be one of those guys who benches as much as he squats! Lol
    Thanks man. I'm the guy who threw a box into a wall because all but two players on my football team left the weight room without squatting or doing any legs. (They are on a different program that my dad and I made). That was on monday, yesterday. Haha, normally I'm pretty chill but I've been havin problems with my woman. It's all sorted out now though, so I'm less stressed. Cool story right? Lookin forward to resting tomorrow.
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  22. #22
    Wish I had a goose 07hudson's Avatar
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    Haha, good deal. Keep it up and you'll be a hoss.
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  23. #23
    Registered User moose45's Avatar
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    Thanks man. Good luck to you as well
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  24. #24
    Registered User moose45's Avatar
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    Thursday--
    -flat barbell bench 3 sets for max reps
    155x20 155x15 155x14

    - (chin ups 8 reps superset rear delt flys 8 reps) x4
    rdf-20 lbs dbs

    - L-Lateral raises 4x8
    20lbs dbs

    - (BB shrugs 8 reps superset skull crushers 12 reps) x 4
    shrug 185 crush 20lbs dbs

    - Grippers 3 sets max reps
    250lbs! skull crushers

    Got 5 hours of sleep last night and had a busy day. Just got my workout in, its all good. Got some red silk holiday boxers might take a couple poses for the lady ...but not for you guys. haha

    Merry Christmas everyone!
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  25. #25
    Registered User moose45's Avatar
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    Didn't lift on christmas, or saturday. I got stranded at my girls house last night, because of the blizzard. Had a good time though . Resting all day today.
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  26. #26
    Wish I had a goose 07hudson's Avatar
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    No biggy, rest up and hit it hard this week.
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  27. #27
    Registered User moose45's Avatar
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    Monday-
    -Barbell flat bench press (3 rep max)
    135x5
    135x10
    185x5
    225x3
    235x3
    255x3 PR!

    -chin ups 2 x (15-20)
    16 and 15 PR!

    - (Barbell Row 8 reps superset Seated DB power cleans 8 reps) x 4
    145 row....db cleans 20lbs x 12

    -Barbell shrugs 4x10
    195lbs

    -zottman curls 4x15
    20lbs

    Awesome workout!

    Got a foam roller, just did a full body rolling...good stuff, painful.
    Last edited by moose45; 12-28-2009 at 03:43 PM.
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  28. #28
    Registered User moose45's Avatar
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    Tuesday--
    - High jumps (6 sets of 3)

    - Bulgarian split squats 4 sets of 8-10
    35 dbs

    - Romanian Deadlift 4 sets of 8-12 reps
    255

    - weighted abs 4x12
    med ball

    Foam rolled.
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  29. #29
    Registered User moose45's Avatar
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    Wednesday
    Foam Rolled

    Thursday--
    -flat barbell bench 3 sets for max reps
    155x5 155x20 155x18 155x14

    - (chin ups 8 reps superset rear delt flys 8 reps) x4
    rdf-20-lbs dbs

    - L-Lateral raises 4x8
    20lbs dbs

    - (BB shrugs 8 reps superset skull crushers 12 reps) x 4
    shrugs 195 sc 20 lbs dbs

    - Grippers 3 sets max reps


    Felt like complete crap today...I may be getting sick.

    Foam rolled.
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  30. #30
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    Hey man, workout looks good! Strong lifts for your age, keep up the good work! Im on the exact same workout myself! Only thing I changed was I added Power Cleans on DE lower body day. But like someone already said, would be a good idea to always do box jumps on DE lowerbody day. Box Jumps have so many benefits its ridiculous. Good luck man! and check out my journal when you get a chance. Ill keep checkin in on ya!
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