Football Training Log (Get BIG Or Die Tryin')

[kingmode]

Week 9 of Wolverine Workout

Thursday
WK1DAY2
Added 10% to Working 1RM

A. Squats (Working 1RM 95% = 157kg (346,13lbs))
Bar x12
60% 95kg x5
65% 100kg x5
75% 120kg x5
75% 120kg x5

B. Front Squats
70kg x8
70kg x8
70kg x8
70kg x8

C. Single Leg Decline Leg Press
35kg on each side x 9 (each leg)
35kg on each side x 9 (each leg)
35kg on each side x 9 (each leg)
35kg on each side x 9 (each leg)

D. Calf Raises
45kg DB's x15
45kg DB's x15
45kg DB's x15
45kg DB's x15

E. Sprinter Sit Ups
20, 20, 20, 20

F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
34kg DB's x2 rounds
34kg DB's x2 rounds
34kg DB's x2 rounds

[kingmode]

Week 8 of Wolverine Workout

Thursday
WK4DAY2

A. Squats (Working 1RM 95% = 150kg (330,69lbs))
Bar x12
40% 105kg x10
50% 120kg x10
60% 135kg x10
60% 135kg x10

Okay, made a mistake here last week! Of course I did NOT do 10 reps with those weights!
Correct weights were:
60kg x10
75kg x10
90kg x10
90kg x10

[kingmode]

Week 9 of Wolverine Workout

AM Speed and Power Workout

Speed Rope Workout
Warm-up:4 minutes of skipping
Main Set: I jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
• A-Run: 25 each leg
• Bounce Jump: 25
• A-Run: 25 each leg
• Double Unders: 25 (messed up thrice!!...)
• A-Run: 25 each leg
• Forward-Straddle: 25
• A-Run: 25 each leg
• Scissors: 25
• A-Run: 25 each leg
• Skier's Jump: 25
• A-Run: 25 each leg

No Broad Jumps and Box Jumps today just as the last two weeks because joints feel killed.

Saturday
WK1DAY3
Added 10% to Working 1RM

A. Weighted Pull Ups (Working 1RM 95% = 26kg DB)
Warm Up: Bodyweight x3
60% 10kg DB x5
65% 13kg DB x5
75% 15kg DB x5
75% 15kg DB x5

B. DB Row
42,5kg DB x12 (each arm)
42,5kg DB x12 (each arm)
42,5kg DB x12 (each arm)
42,5kg DB x12 (each arm)

not so bad form as last week but also not great.

C. Bodyweight Row
13, 13, 13, 13

D. Incline DB Curl
14kg DB's x11
14kg DB's x11
14kg DB's x11
14kg DB's x11

E. Biceps Circuit
BB Pronated Curls--Zottmann Curls--Cross Body Curls
Bar x11--------------8kg DB's x11---10kg DB's x11 (each arm)
Bar x11--------------8kg DB's x11---10kg DB's x11 (each arm)
Bar x11--------------8kg DB's x11---10kg DB's x11 (each arm)
Bar x11--------------8kg DB's x11---10kg DB's x11 (each arm)


Okay... I think it comes down to 3 options for me.
Option 1: I deload next week (maybe the week after that too cos of dem joints) and start Madcow 5x5.

Option 2: I continue this program for 1 week to set new PR's (because program had me work up 7 weeks to current PR's and I feel like I accomplished nuffin' strength wise if did not set new PR's on main lifts.) then deload, then go with Madcow.

Option 3: I finish the third block of this program, so I complete 12 weeks, then deload, then Madcow.

-->I'm like 90% I won't go with Opt 3 but I don't know right now. I want new PR's (NOW!) but I also feel that my joints are in bad condition (from the high volume i guess!?)... and I don't want to annihilate them.

[kingmode]

Week 9 of Wolverine Workout

Sunday
WK1DAY4

A. Incline DB Bench
Warm Up: 11kg DB's x10; 13kg DB's x8
28kg DB's x9
28kg DB's x9
28kg DB's x9
28kg DB's x9

B. Close-Grip Bench Press
Bar x12
70kg x9
70kg x9
70kg x9
70kg x9

C. High to Low Cable Flyes
20kg each side x12
20kg each side x12
20kg each side x12
20kg each side x12

D. DB Bench Incline Drop
Steep Incline----Decreased Incline----Flat Bench
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7
18kg DB's x7----18kg DB's x7------18kg DB's x7

E. Triceps Circuit
Close Push Ups--Dips--Tri Push Downs
7----------------7--------50kg x7
7----------------7--------50kg x7
7----------------7--------50kg x7
7----------------7--------50kg x7
Dang, circuit was super hard because after DB Bench Inc Drop my Tris were super fatigued.. had to rest 2:30-4min. btw. circuit rounds!!

[kingmode]

Week 9 of Wolverine Workout

Monday
WK1DAY5

A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
Bar x12
60% 105kg x5
65% 115kg x5
75% 135kg x5
75% 135kg x5

B. Romanian Deadlift
100kg x10 (overhand grip)
100kg x10 (overhand grip)
100kg x10 (overhand grip)
100kg x10 (overhand grip)

Had to rest a little over 2min. btw. sets but I finally did it !!!! 4 sets of 100kg x10 all WITH OVERHAND GRIP! I was so happy I finally did it. It felt like a new PR!

C. Zercher Squats
65kg x8
65kg x8
65kg x8
65kg x8

left knee was hurtin' bad.

D. DB Shrugs
50kg DB's x12
50kg DB's x12
50kg DB's x12
50kg DB's x12

E. Weighted Incline Sit Ups
20kg+2,5kg plate x12
20kg+2,5kg plate x12
20kg+2,5kg plate x12
20kg+2,5kg plate x12

F. Sprinter Sit Ups
20, 20, 20, 20

Okay, peeps, that's it. That was my last day of the Wolverine Workout. I'm going to deload next week and maybe the week after that too. We'll see. I will write a review of the program here in my log of course.
I don't care if some people call this program-hopping... I ran the program for 9 weeks seriously. Even Dr. John Berardi said that he runs programs for 9 weeks and then goes for another progam.
Madcow 5x5 Intermediate will be my next stop. I really want to get stronger and get that 2 plates each side Bench, 3 plates each side Squat & 4 plates each side Deadlift.

[kingmode]

Okay, I finished my 9th week of the Wolverine Workout and here's my review of it:

-->BEFORE YOU READ ANYTHING keep in mind that I have nocturia, fructose intolerance and a metabolic disease. Why am I tellin you this? Because these diseases limit me in terms of gains and whatever gains I made you will make better gains than me if you don't have these crappy things!

Here are my stats:
Note that the progam had me work up 7 weeks (!) to my current PR's so the only main lift that improved was Squat. I think this is because I used my 5RM to calculate all the stuff and for Bench and Deadlift I used my 3RM...
My tip for everybody planning to run the program:
Calculate your Working 1RM with the calculator provided here --> http://www.bodybuilding.com/fun/muta...kout-plan.html and add 10% to your Working 1RM before you start the progam. This way you will hit your current PR's in Week 3 and you can progress faster on main lifts than I did.
David Kingsbury's website for more info on the program: http://www.davidkingsbury.co.uk/blog/

Bench: 90kg x 3 (198lbs x 3) -------> 90kg x 3 (198lbs x 3) it was easier though!
Squat: 130kg x 5 (286lbs x 5) ------> 135kg x3 (297,62lbs x3)
Deadlift: 155kg x 3 (341lbs x 3) ----> 155kg x 3 (341lbs x 3) it was easier though!
Bodyweight: 80kg (176,37lbs) ------> 80kg - 81,5kg (176,37lbs - 179,68lbs)
Physique: Trash -------------------> Trash (Quads & Shoulders got bigger.. chest got "harder". I have a lil bit more vascularity in my super small forearms..)

Most important tip I have for you is the one I mentioned above but here are a few other things:
Modifications
David Kingsbury, the creator the program is okay with modifications unless you mess with the percentage system and try to change reps / sets for main lifts. For the first Block (4 weeks) I ran it as written but after that I modified the program!
My modifications (after the 1st block) were:

*All Days
- David Kingsbury says rest periods shouldn't be altered but 60sec. for accessory work is too short for me. I rested 1:30-2min. btw. sets most of the time. Sometimes up to 2-4min. between Circuit rounds and sometimes 3-6min. between exercises when I was really fatigued.
- didn't follow the cardio part of the program at all (because the cardio volume seemed a little ridiculous). All I did for cardio was rope jumping, box jumps and broad jumps on DAY3

*DAY1
- changed the Dips & Tri Push Downs superset to straight sets
- changed the exercise order of the shoulder circuit to Over Head Press--Lateral Raises--Front Raises--Rear Flyes

*DAY2
- changed the Calf Raises & Hanging Leg Raises to straight sets and substituted Hanging Leg Raises with Sprinter Sit Ups because I injured my right shoulder during the first block while doing BB Roll Outs
- replaced Barbell Roll Outs with Farmer Walks (3sets x2 rounds [1 round is ~17 yards, turn, and ~17 yards back]) cos of da damn shoulder injury

*DAY3
- changed the exericse order of the biceps circuit to BB Pronated Curls--Zottmann Curls--Cross Body Curls

*DAY4
- changed the general exercise order. DB Bench Incline Drop is originally the 2nd exercise but I changed it to 4th exercise.
- changed the exercise order of the triceps circuit to Dips--Close Push Ups--Tri Push Downs and some time later to Close Push Ups--Dips--Tri Push Downs

*DAY5
- added DB Shrugs because I love them and the program didn't include any direct trap work even though it's a high volume program
- replaced whatever exercise was last in the original write-up to Sprinter Sit Ups (3 sets x 20)

Progression
*Main Lifts
As written in the program

*Accessory Lifts
Added reps and then weight. Example:
Week 1: 4x 15kg x8
Week 2: 4x 15kg x9
Week 3: 4x 15kg x10
Week 4: 4x 15kg x11
Week 5: 4x 15kg x12 (sometimes I would already up the weight when I hit 11 reps)
Week 6: 4x 16kg x8

Schedule
David Kingsbury said that they ran the program like (I ran it like that too):
Day 1
Day 2
Off
Day 3
Day 4
Day 5
Off

but when Hugh Jackman was pressed for time they sometimes did 5 days straight.

Review
It was a fun program but it is tough (mentally & a bit phsysically) when you are not used to high volume training. My joints are really beaten now. Maybe I wasn't ready for this program and should've chosen a strength program over this but now it's too late.
First two weeks were very fun but in week 3 I felt it was a chore to go to the gym 5 days a week.
Don't get me wrong.. I love working out and work really hard to get better but I have a lot of stuff to do for and in college and often got home very late and had to workout at night.
Especially that 5th day was hard. I love deadlifting but ... Idk that 5th day was mentally draining.
It got better after week 7 because I hit my current PR's finally after such a long time.

Most fun thing were the circuits. They always were sth. I could look forward to during the workout.
I think I was/am not advanced enough for such a high volume progam and want to up my strength now. I consider myself an intermediate lifter even though my stats are low but I think the program is a great choice for people that are advanced or are intermediates with a great strength base. The main lift progression of the program is slow so people who are already strong might benefit more from this program than skinny fat weaklings like me.
If I had to rate this program I would give the original program a 7-7,5/10 and my modified version a 8-8,5/10. But like I said, people with more strength and experience will benefit more from this program. I don't recommend it for newbs or people just entering the intermediate stage. Trust me, your joints will kill you if you are not used to high volume and don't have a good strength base!!

I hope this review helps some people out there.

[kingmode]

Thursday
Light Deload/Maintainence Workout

Rope jumping: 3,5min.

A. Push Ups
15, 15, 15

this was hard... elbow still hurts..

B. Chin Ups
8, 8, 8

C. 1 Arm "old TV" Rows
old TV x12 (each arm)
old TV x12 (each arm)

I worked out at home and have no weights so I had to workout like I did back in the days. Used an old TV as DB.

D. Wide Grip Pull Ups
10, 10, 10


Only one light deload workout to stay in shape and let my joints recover.
Going to start Madcow on Sunday (which is today because I was too lazy to post this on Thursday )

[kingmode]

First day of Madcow 5x5. I was feeling kind of chitty today even though I was excited to start a new program.

Sunday
WK1DAY1 Heavy
A. Squats
Bar x12
60kg x5
75kg x5
90kg x5
105kg x5
120kg x5

Had some pain in my left knee... I hope squatting 3 times a week will not kill my joints (again..)!

B. Bench
Bar x12
40kg x5
50kg x5
60kg x5
70kg x5
80kg x5

C. BB Rows
Bar x12
90kg x5 I didn't know my BB Row max so I had to figure it out... I already thought that 90kg is my 5RM and calculated the weights at home already. I could've hit 90kg for 6 or 7 reps but only with bad bad form.
40kg x5
50kg x5
60kg x5
70kg x5
80kg x5


D. 45° Hyperextensions
holding a 50kg DB x10 I chose the lowest angle and felt some pain in the back side of my legs
holding a 50kg DB x12 Did set a a little higher angle but still had this pain
holding a 50kg DB x12 Chose a higher angle and the pain went away but still felt a heavy stretch in the back side of my legs
holding a 50kg DB x12

E. Weighted Incline Sit Ups
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12

Good first day but I pray my knees will be able to keep up with the squatting frequency!

[kingmode]

Tuesday
WK1DAY2 Light

A. Squats
Bar x12
60kg x5
75kg x5
90kg x5
90kg x5

B. Press
Bar x12
60kg x4 Didn't know my max so I had to figure it out.. this wasn't to failure.
30kg x5
35kg x5
40kg x5
50kg x5

C. Deadlift
Bar x12
85kg x5
100kg x5
120kg x5
135kg x5

D. Chin Ups
10, 10, 10, 10

E. Sprinter Sit Ups
22, 22, 22

Left knee is killin' me!

[kingmode]

Thursday
Did 2 sets of 30 regular push ups throughout the day before my workout. This is sth. I really missed because I did this often when I was younger. Just banging out a quick set of push ups when you feel like you need to. The programs before had too much volume or fatigued my muscles a lot that's why I didn't do these random push up sets for maybe over a year.

WK1DAY3 Medium

A. Squats
Bar x12
60kg x5
75kg x5
90kg x5
105kg x5
125kg x3
90kg x8 Had to check if I had the right amount of weight on bar after I unracked it because it felt so light after the 125kg set.

Knees felt ok during the workout but after it they were pretty fuqed up. Knee pain is getting worse and worse. Now my right knee hurts too. I can't walk without pain... Fuq!!! I don't know if I should continue Madcow with these bad knees.

B. Bench
Bar x12
40kg x5
50kg x5
60kg x5
70kg x5
80kg x3
60kg x8

C. Row
Bar x12
40kg x5
50kg x5
60kg x5
70kg x5
80kg x3
60kg x8

D. Weighted Dips
10kg DB x8
10kg DB x8
10kg DB x8

E. BB Curls
35kg x10
35kg x10
35kg x10

Wrists = dead.. need to tape them all the time now.. right wirst hurts since last year nonstop.

F. Triceps Push Down
60kg x7
60kg x7
60kg x7

Elbow = dead..

All joints are dead now.. great... fuq!! Next week I'll substitute BB Curls and Tri Push Downs with Hammer Curls and Push Ups... they are not so hard on the joints. My knees are really bothering me. Walking, sitting, standing.. everything is painful with my knees.

[kingmode]

Sunday
WK2DAY1

A. Squats
Bar x12
65kg x5
80kg x5
95kg x5
110kg 5
125kg x5

I try to fight the pain but my knees hurt like hell. I think I need to stop the program and squatting for a few weeks. I'm not pussying out or anything but the pain is really bad and even sitting and not moving is painful for my knees.

B. Bench
Bar x12
40kg x5
50kg x5
60kg x5
70kg x5
80kg x5

left elbow still hurts but this was easy af!

C. Row
Bar x12
40kg x5
50kg x5
60kg x5
70kg x5
80kg x5

D. 45° Hyperextensions
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12

E. Weighted Incline Sit Ups
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12

Fuq my knees, srsly!!! Pain is at alltime high.. don't know if I should keep going or switch or take time off.

[kingmode]

Had to stop Madcow 5x5 and switch to Westside For Skinny Bastards 1. Will run that for a couple of weeks to let my knees recover and then continue with Madcow. My knees need to be healthy and I realized that fighting the pain is not the way to go. Rest and recover like they always say.

Week 1 of WSFSB1

Tuesday
Max Effort Upper Body

A. Bench
Bar x12
40kg x10
50kg x5
60kg x5
65kg x5
75kg x3
80kg x3
85kg x3
90kg x3 Random dude asked if I needed a spotter. Said yes, very nice of him. I didn't need one but still very cool dude. Got 3 reps with good form.. wasn't too hard, suprised me. Next week I'll go for 5.

B. DB Incline Bench
28kg DB's x8
28kg DB's x8
28kg DB's x8
28kg DB's x8

C. Barbell Rows
75kg x8
75kg x8
75kg x8
75kg x8

D. Seated DB Power Cleans
10kg DB's x8
10kg DB's x8
10kg DB's x8

E. Weighted Incline Sit Ups
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12
20kg + 2,5kg plate x12


I like WSFSB1 a little more than WSFSB3 because there are no supersets. I'm a superset hater. Elbow still hurts when I go heavy but fuq it. I can't let my knees and elbow recover at the same time or I had to stop working out for a week or more.

[kingmode]

Week 1 of WSFSB1

Thursday
Max Effort Lower Body

A. Deadlift
Bar x12
60kg x10
90kg x5
110kg x5
120kg x5
130kg x3
145kg x3
155kg x3 with ease. 1st rep good form; 2nd rep bad form; 3rd rep textbook form.

B. DB Step Ups
28kg DB's x8 (each leg)
28kg DB's x8 (each leg)
28kg DB's x8 (each leg)

This is mentally the most challenging exercise. Okay, maybe walking lunges or bulgarian split squats are tougher or just as tough but it kills me mentally.

C. 45° Hyperextensions
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12

D. Farmer Walks (1 round is: ~17 yards, turn, ~17 yards back)
34kg DB's x2 rounds
34kg DB's x2 rounds
34kg DB's x2 rounds

[kingmode]

Week 1 of WSFSB1

Saturday
Rep Upper Body

A. Bench
Bar x12
40kg x8
50kg x6
70kg x10
70kg x10
70kg x10

I don't go for max reps like the program says because I want to stay away from failure and let my whole body (especially my joints) recover.

B. DB Floor Press
26kg DB's x11
26kg DB's x11
26kg DB's x11
26kg DB's x11

C. Chin Ups
10, 10, 10, 10

last 3 reps of tha last set were with bad form...

D. OHP
50kg x8
50kg x8
50kg x8 almost injured myself on the last rep. was about to fail but kept grinding the rep out with my back bending. suddenly felt a stinging pain in my left lower back but pushed the rep out. luckily today (sunday) the pain went completely away.

E. Hammer Curls
16kg DB's x9
16kg DB's x9
16kg DB's x9

F. Abs circuit
Sprinter Sit Ups--V-Ups--Toe Touches--Crunches
----20-----------20--------20------------20
----20-----------20--------20------------20
----20-----------20--------20------------20

I thought I can do the circuit with ease because of all the ab work I did on the Wolverine Workout but I was wrong! This was super tough. Abs sore af today (sunday).

[kingmode]

Week 2 of WSFSB1

Tuesday
Max Effort Upper Body

Warm Up:
I always warm up running on the treadmill for 5min. while upping the speed every minute or when the treadmills are all taken I go for the elliptical trainer [or cross trainer as we say in Europe] for 8min. constant speed. But to add to the "cardio type warm up" I wanted to do some flexibilty/mobility/prehab training and that's why I do a very light shoulder circuit (that somehow fatigues my shoulders anyway):

Shoulder circuit:
Seated Lateral Raises--------------Seated Cuban Press--One Arm DB Shrug
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------14kg DB x10 (each arm)
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------14kg DB x10 (each arm)

A. Bench
Bar x12
40kg x10
50kg x5
60kg x5
70kg x5
80kg x5
90kg x5 PR! had to grind out the last rap.. damn.. I thought it'll be easier.

B. DB Incline Bench
28kg DB's x8
28kg DB's x8
28kg DB's x8
28kg DB's x8

typical gym selfie bro was next to me.. few mins. after I finished my last set he did some DB Inc Bench too. After 2 warm up sets he took the 28kg DB's and hit 2 sets for 9 or 10 I think with clean form (cleaner than mine). That destroyed my ego right there because he wasn't big or looking strong at all. The worst thing was that he took his tank top off after EVERY set.. fuq dis! I need to be stronger than those bragging basturrds!

C. Barbell Rows
75kg x8
75kg x8
75kg x8
75kg x8

D. Seated DB Power Cleans
8kg DB's x12
8kg DB's x12
8kg DB's x12

E. Weighted Incline Sit Ups
20kg + 5kg plate x8
20kg + 5kg plate x8
20kg + 5kg plate x8
20kg + 5kg plate x8

[kingmode]

Week 2 of WSFSB1

Thursday
Max Effort Lower Body

A. Deadlift
Bar x12
60kg x10
90kg x5
110kg x5
120kg x5
130kg x5
145kg x5
155kg x5 regripped after every rep after the 2nd rep but it's a PR! still.

B. DB Step Ups
28kg DB's x9 (each leg)
28kg DB's x9 (each leg)
28kg DB's x9 (each leg)

This is hell.

C. 45° Hyperextensions
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12

D. Farmer Walks (1 round is: ~17 yards, turn, ~17 yards back)
36kg DB's x2 rounds
36kg DB's x2 rounds
36kg DB's x2 rounds

[kingmode]

Week 2 of WSFSB1

Saturday
Rep Upper Body

A. Bench
Bar x12
40kg x8
50kg x6
70kg x11
70kg x11
70kg x11

B. DB Floor Press
26kg DB's x12
26kg DB's x12
26kg DB's x12
26kg DB's x12

had to rest a little over 2:30 min. after every set... damn! this was tough.

C. Chin Ups
11, 11, 11, 10 1/2 failed fuq!

failed on the last rep of last set... shyyyyt

D. OHP
50kg x7
50kg x7
50kg x6 1/2

wow... I dropped the reps to 7 cuz I failed last week at 8 reps an now I failed at going for 7 reps.. fuuuuq dis. strength is slightly decreasing.

E. Hammer Curls
16kg DB's x9
16kg DB's x9
16kg DB's x9

F. Abs circuit
Sprinter Sit Ups--V-Ups--Toe Touches--Crunches
----20-----------20--------20------------20
----20-----------20--------20------------20
----20-----------20--------20------------20

this circuit is torture for my abs.

all in all very disappointed with my performance that day. failed at two lifts. OHP wen't down even though I decreased number of reps..

[kingmode]

Week 3 of WSFSB1

Wednesday
Had to push this workout to Wednesday because Tuesday I had only 1 hour of sleep and had to get up early as always for college and got home late. Was destroyed after this. I tried to do my upper body warm up routine at home but almost fell asleep doing it. That's why I pushed the workout to Wednesday. And I would've never be able to get 95kg for 3 on Tuesday... way too tired.
I will do my Max Effort Lower Body workout on Saturday and Rep Upper Body on Sunday.

Max Effort Upper Body

Warm Up:
Shoulder circuit:
Seated Lateral Raises--------------Seated Cuban Press--One Arm DB Shrug
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------14kg DB x10 (each arm)
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------14kg DB x10 (each arm)

A. Bench
Bar x12
40kg x10
50kg x5
60kg x5
70kg x3
85kg x3
95kg x3 PR! rested 5min. for this

B. DB Incline Bench
28kg DB's x10
28kg DB's x10
28kg DB's x10
28kg DB's x10 Last rep was the slowest grinder ever! Hurt my back a little but stretched right after this and the pain went away. Lesson learned: don't grind too hard or you'll be grinded hard... is that even proper english?!

rested bout 2+ min. btw. sets but almost 3min. for the last set...

C. Barbell Rows
75kg x9
75kg x9
75kg x9
75kg x9

D. Seated DB Power Cleans
10kg DB's x9
10kg DB's x9
10kg DB's x9

E. Weighted Incline Sit Ups
20kg + 5kg plate x9
20kg + 5kg plate x9
20kg + 5kg plate x9
20kg + 5kg plate x9

[kingmode]

Week 3 of WSFSB1

Thursday
Max Effort Lower Body

A. Deadlift
Bar x12
60kg x5
90kg x5
110kg x5
130kg x3
140kg x3
150kg x3
160kg x3 PR! regripped after every rep.

B. DB Step Ups
28kg DB's x10 (each leg)
28kg DB's x10 (each leg)
28kg DB's x10 (each leg)

mentally and physically dead after this

C. 45° Hyperextensions
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12

damn, for the first time ever I almost fainted at the gym. I don't know why but after my 4th set I felt dizzy and had heavy ear pressure and it got more and more with every second. Sat on a preacher curl thing but this wasn't helping. Laid down on a bench for 10min. and everything was ok again. But damn.. I almost lost my consciousness.

D. Farmer Walks (1 round is: ~17 yards, turn, ~17 yards back)
36kg DB's x2 rounds
36kg DB's x2 rounds
36kg DB's x2 rounds after 1,5 rounds I lost my grip and had to regrip.
wasn't able to grip the DB's in the middle of the handles today.

I think I'll deload next week.

[kingmode]

MISTAKE: Max Effort Lower Body Day was on Saturday NOT Thursday!!

Week 3 of WSFSB1

Sunday
Rep Upper Body

A. Bench
Bar x12
40kg x10
50kg x6
70kg x12
70kg x12
70kg x12

B. DB Floor Press
26kg DB's x12
26kg DB's x12
26kg DB's x11
26kg DB's x11

I dropped the reps to 11 for the last two sets but I wasn't even able to get more than 11. Had to grind the last reps out of the last two sets.
signs that I need to deload.

C. Chin Ups
11, 11, 11, 11

D. OHP
50kg x7
50kg x7
50kg x6 I knew I'd fail if I went for 7 on the last set..

Okaaaay, last week I dropped the reps to 7 and now I can't even progress on the lower reps... my OHP game is wack.

E. Hammer Curls
16kg DB's x10
16kg DB's x10
16kg DB's x10

F. Abs circuit
Sprinter Sit Ups--V-Ups--Toe Touches--Crunches
----20-----------20--------20------------20
----20-----------20--------20------------20
----20-----------20--------20------------20

kinda sad that OHP went down -again- and DB Floor Press gets harder and not easier..

[kingmode]

sorry, that my posts are always delayed lately but college is a real time killer and I get home late a lot...
but anyway I think there's nobody out there who follows my log consistently or follows my log at all.

Deload week for extra joint recovery.. knees are a little better generally but they hurt when I sit with my legs not extended. I've been doing Joe DeFranco's Limber 11 a few times and I think it really helps. ...but I need to see a doc because I think my injuries can't be cured just doing some mobility work. Left elbow starts to act up again.. right elbow gets cranky too. Right shoulder still trashed from my BB Roll Outs injury while I was on the Wolverine Workout.

Week 4 of WSFSB1

Tuesday
Deload Upper Body

Warm Up:
Shoulder circuit:
Seated Lateral Raises--------------Seated Cuban Press--One Arm DB Shrug
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------13kg DB x10 (each arm)
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------13kg DB x10 (each arm)

A. Bench
Bar x12
40kg x10
50kg x5
60kg x3
65kg x3
70kg x5

B. DB Incline Bench
18kg DB's x10
18kg DB's x10
18kg DB's x10
18kg DB's x10

C. Barbell Rows
40kg x10
40kg x10
40kg x10
40kg x10

D. Seated DB Power Cleans
5kg DB's x10
5kg DB's x10
5kg DB's x10

E. Weighted Incline Sit Ups
10kg plate x12
10kg plate x12
10kg plate x12
10kg plate x12

[kingmode]

Week 4 of WSFSB1

Wednesday
"Speed and Power" Workout.. not really just some light maintainence so I don't get too slow

A. Rope Jumping
300 regular two feet jumps

B. Low Hurdle Jumps
10, 10, 12

After that I did around 45min. of mobility stuff with a tennis ball.. trying to get my knees back to healthy.

[kingmode]

Week 4 of WSFSB1

Thursday
Deload Lower Body

A. Deadlift
Bar x12
60kg x10
70kg x5
80kg x5
90kg x5
100kg x3
110kg x3
120kg x5

B. DB Step Ups
18kg DB's x10 (each leg)
18kg DB's x10 (each leg)
18kg DB's x10 (each leg)

I could do this with 1kg DB's and would still feel drained after this... I just hate unilateral leg work. matter of fact I hate unilateral arm work too.

C. 45° Hyperextensions
holding a 30kg DB x10
holding a 30kg DB x10
holding a 30kg DB x10
holding a 30kg DB x10

D. Farmer Walks (1 round is: ~17 yards, turn, ~17 yards back)
21kg DB's x2 rounds
21kg DB's x2 rounds
21kg DB's x2 rounds

damn grip strength still struggling... couldn't grip them good and struggled a lil bit on the last round of da last set.

[kingmode]

Week 4 of WSFSB1

Saturday
Rep Upper Body

Warm Up:
Shoulder circuit:
Seated Lateral Raises--------------Seated Cuban Press--One Arm DB Shrug
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------15kg DB x10 (each arm)
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------15kg DB x10 (each arm)

A. Bench
Bar x12
30kg x10
40kg x10
40kg x10
40kg x10

B. DB Floor Press
16kg DB's x10
16kg DB's x10
16kg DB's x10
16kg DB's x10

C. Chin Ups
6, 6, 6, 6

D. OHP
30kg x10
30kg x10
30kg x10

E. Hammer Curls
10kg DB's x10
10kg DB's x10
10kg DB's x10

F. Abs circuit
Sprinter Sit Ups--V-Ups--Toe Touches--Crunches
----10-----------10--------10------------10
----10-----------10--------10------------10
----10-----------10--------10------------10

[kingmode]

Week 5 of WSFSB1

Tuesday
Max Effort Upper Body

Warm Up:
Shoulder circuit:
Seated Lateral Raises--------------Seated Cuban Press--One Arm DB Shrug
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------14kg DB x10 (each arm)
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------14kg DB x10 (each arm)

A. Close-Grip Bench
Bar x12
40kg x10
50kg x5
60kg x5
65kg x3
70kg x3
75kg x3
80kg x5 PR! (originally planned to go for 3 but 3 felt so easy so I went for 5)

B. DB Incline Bench
28kg DB's x10
28kg DB's x10
28kg DB's x10
28kg DB's x9

lift went down..

C. Barbell Rows
75kg x9
75kg x9
75kg x9
75kg x9

need to work on form.

D. Seated DB Power Cleans
10kg DB's x10
10kg DB's x10
10kg DB's x10

E. Weighted Incline Sit Ups
20kg + 5kg plate x9
20kg + 5kg plate x9
20kg + 5kg plate x9
20kg + 5kg plate x9

[kingmode]

Week 5 of WSFSB1

Thursday
Max Effort Lower Body

A. Box Squat
Bar x12
60kg x10
90kg x5
100kg x5
110kg x5
120kg x5
150kg x5
140kg x5

B. Bulgarian Split Squats
30kg DB's x7 (each leg)
30kg DB's x7 (each leg)
30kg DB's x7 (each leg)

fuq unilateral exercises!!!

C. 45° Hyperextensions
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12
holding a 50kg DB x12
(held the last rep of every set for 10sec.)

again, like last week, I almost fainted and felt super dizzy.. whats going on with my already trashed body!?

D. Farmer Walks (1 round is: ~17 yards, turn, ~17 yards back)
36kg DB's x2 rounds
36kg DB's x2 rounds
36kg DB's x2 rounds

[kingmode]

Week 5 of WSFSB1

Saturday
Rep Upper Body

A. Bench
Bar x12
45kg x8
50kg x6
75kg x8
75kg x8
75kg x8

B. DB Floor Press
26kg DB's x12
26kg DB's x12
26kg DB's x12
26kg DB's x12 last rep was a real grinder.

still had to rest a little over 2min. btw. sets... I need to lower the rest periods before I can up the weight.

C. Chin Ups
11, 11, 11, 11 almost failed on the last rep.

D. OHP
50kg x7
50kg x7
50kg x7 rested 2:30min. before last set and the last rep took like 3-4sec. ... super slow

technique still sucks. I tried to improve it by watching YouTube vids and all but still no improvement yet.

E. Hammer Curls
16kg DB's x10
16kg DB's x10
16kg DB's x10

F. Abs circuit
Sprinter Sit Ups--V-Ups--Toe Touches--Crunches
----16-----------16--------16------------16
----16-----------16--------16------------16
----16-----------16--------16------------16

resetted here because I wasn't able to go for more than 20 reps each exercise.. will work back up now.

[IronPowerSpeed]

I'll definitely be following this. I played D1 football before leaving due to injuries, so let me know if you have any questions about training.

[kingmode]

I'll definitely be following this. I played D1 football before leaving due to injuries, so let me know if you have any questions about training.

Hey, thanks man! I'm thankful for every little piece of advice I can get.
Is it ok if I shoot you a PM?

[kingmode]

Week 6 of WSFSB1

Tuesday
Max Effort Upper Body

Warm Up:
Shoulder circuit:
Seated Lateral Raises--------------Seated Cuban Press--One Arm DB Shrug
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------14kg DB x10 (each arm)
3kg DB's x6 (3sec. up, 3sec down)-----3kg DB's x8--------14kg DB x10 (each arm)

A. Close-Grip Bench
Bar x12
40kg x10
50kg x5
60kg x5
65kg x3
70kg x3
80kg x3
85kg x3 PR! easy.. ok it was hard but I could feel if I had really pushed myself I could've gotten 5.. next week I'm going for 5

B. DB Incline Bench
28kg DB's x10
28kg DB's x10
28kg DB's x10
28kg DB's x9

same shyt like last week. I don't fail on the last set but also can't push out the 10th rep. I think it's best to reset here and go for 9 reps on all sets and then hit 10 the week after next.

C. Barbell Rows
75kg x9
75kg x9
75kg x9
75kg x9 almost FAILED!

need to work on form. don't know why my gym performace was so whack that day. almost failed on this... I planned to go for 10 this week but after the first set I knew this wasn't going to work.

D. Seated DB Power Cleans
10kg DB's x10
10kg DB's x10
10kg DB's x10

E. Weighted Incline Sit Ups
20kg + 5kg plate x10
20kg + 5kg plate x10
20kg + 5kg plate x10
20kg + 5kg plate x10

Hit a PR but two lifts decreased... joints still hurting me and my performance a lot... especially my elbows and knees are killing me all day.
Mobility/Flexibility stuff is done but still .. pain won't go away.