Offseason Begins!

Thanks for the comments! Got good sleep today btw

ME Lower Body

Deadlifts
135x5
185x4
225x2
275x4

Bulgarian Split Squats
35x6
35x6
35x6

45 Degree Hyperextensions
25x10
25x10
25x10

Hanging Leg Raises
Bodyweight x15
Bodyweight x15
Bodyweight x8

Notes
*There must be improvement in my deadlift because last time I did 275x3 but this time I got an extra rep. My 2 week cycle of deadlift is over so my next ME lowerbody will be the Squat. I hope my Squat has gone up! Because I will be going up 10 pounds which means I will be doing my Max of 200 for 3-5 reps
*First time doing Bulgarian Split Squats. I could add more weight. Getting used to the movement

Gym was packed today!
 
Last edited:
Deadlifts looking solid. Keep working man, gonna be a BEAST next season.
 
Thank's for the comments. I worked hard on that Deadlift. I gotta Squat for my next ME lowerbody day.

I tested out my Max Bench Press today to see where I am at. I did 185 pounds for 1 rep and then on that second rep I was so CLOSE! I got up to the point where I almost had to lockout but I couldn't lock out. It was stalled for like 10 seconds and then slowly came crashing down. It was like a sad movie :(

I cannot find out why my Bench Press is having these issues. I tried changing my form; training my triceps more. Nothing is making it go up! I have been stuck in the 185-200 pound range forever now and its really starting to get on my nerves.

Here is what I am going to do. On the ME upperbody days you have to work up to a max of 3-5 reps. Well I am gonna work up to 5 reps each time. Kinda of like the Madcow program: I have my 5 rep max at Week 4. I will give myself a run. By week 9; my goal is to hit 185 for 5 reps.

For every ME Upperbody day I will work up to a max of 5 reps.

Week 1: 145
Week 2: 150
Week 3: 155
Week 4: 160
Week 5: 165
Week 6: 170
Week 7: 175
Week 8: 180
Week 9: 185

For my supplemental lift I will probably do something for the triceps along those lines.

Also my weight is something I have to check to. I climbed up to 196 pounds. I noticed that some of its fat and some of its muscle. I'm gonna cut down to 180 pounds by April 1st. My first short cut since I the end of football season.
 
No need to periodize weights on supp and assist movements. Just go for reps for a given weight. Somedays you should do 15 reps for a few sets, and some days you might want to go 8 reps with higher weight. More exercise variety. If you have good recovery, have two-three supp and/or assistance exercises at the end.

You have been benching every single upperbody day except for two workouts. You need more exercise variety. More dips, incline press, shoulder press.
 
Dynamic Lower Body

Box Squats
140x8x3

Bench Press
100x8x3

Bulgarian Split Squats
50x3x6

Back Extensions
25x3x10

Cable Rotations
37.5x2x20

Decline Medicine Ball Catches
1x15
1x10

Notes
*Box squats felt good. It feels like forever since I have done these
*Kinda odd I through in a dynamic bench press when I maxed out yesterday. But I figured it won't work me too hard and I will recovery by the Repetition workout
*Bulgarian Split Squats are starting to become my new friend. I'm getting used to them and they work really good.
*The Medicine Ball throws were fun.

Also an update on my weight. I reached 196 pounds like last Saturday and I started noticing some fat gain. I will do my first temporary cut since I started. I'm gonna cut until April 1st and see what the drop in fat will do to my speed. I can't wait. So far it was bulk November-February (4 monthes) and now a 1 month cut. The bulk was a 26 pound gain; so on average I gained 1.6 pounds a week. A little too much but again, I lose fat really easy. I have been doing this for 2 days and I am already down to 193 from water weight.
 
Repetition UpperBody

Close Grip Bench Press
95x10
95x10
95x22

SUPERSET Rows/flys

Inverted Rows
95x10
95x10
95x18

Rear Delt Flys
15x10
15x10
15x11

Lateral Raises
15x10
15x10
15x5

SUPERSET Shrugs/curls

Shrugs
135x10
135x10
135x13

Curls
50x10
50x10
50x10 (last 5 were half-curls)

Reverse Barbell Curls
95x10
95x10
95x10

**Notes
1.) For the close-grip I was gonna do a typical bodybuilding set/rep as said in the West-side program but I didn't expect to pop out 22 reps on that last set when a few weeks ago I struggled with 3x8. Its all because I keep my elbows in now and its made a huge difference
2.) The inverted rows were awesome also. Didn't expect to pop out 18 reps either.
3.) The Delt Flys keep climbing. Got 3x10 with 15 when I started off with 7 pounders.
4.) Tried to push up my Lateral raises too. I'll have to go back down to 13 or 12; whatever my gym has.
5.) Shrugs wen't lower simply because I'm using lower weight to get a full range of motion.
6.) Working my forearms were good also.

Unexpected workout today because on the last set I decided to go to failure. I didn't realize I could pop out all those reps. I need to up the weight.

Also did about an hour of basketball. Made sure I did alot of jumping and such. Tommorow is my ME LowerBody. I can't wait to see if my Squat improved.

And my weight is 187.4 from 196 4 days ago. I dropped tons of extra water retention and cleaned up my diet. I'm making sure I'm getting 200+ protein everyday and keeping the carbs clean, and the fat around a good balance

Too much fat= fat storage
Little fat= Lowering T levels

edit: also at my friends house he has this pullup bar on the door where I lift weights. I wen't to go get some water and didn't realize the bar and smacked right into it. The bar laid me lol I wen't straight to the ground
 
Last edited:
No way for the gym today. This really sucks

My Mother has to stay in a hospital for 24 hours because she might have heart failure.
 
I missed my ME Lowerbody workout again. My Mother is still in the hospital; so I moved on with my ME upperbody. I can do upperbody at a friends house but can't do lowerbody because he doesn't have a squat rack

ME UpperBody

Bench Press
45x5
95x5
115x5
135x5
145x5

Pushups
20
20 (this was actually till failure)

Bent-over-Rows
45x5
95x5
115x5
135x5
145x5

Chinups
4

Bicep Curls
55x10
55x10
55x10 (last 5 half-way up)

Notes
*I have a feeling what I am doing with my bench press (setting it back and working up) is gonna work. I'm also doing this with the Bent-over-row to try to keep them even as possible

Played like 3 hours of basketball today. The weather is beautiful. Also did one sprint and I feel alot lighter on my feet.

I'm doing all this basketball so it includes lots of jumping and agilities so I can keep my legs in shape while I'm missing the workouts.
 
ME LowerBody

Box Squats
135x3
160x3
185x3
225x3
250x0

Dumbbell Lunges
55x6 each leg
55x6 each leg
55x6 each leg

Speed Deadlifts
150x8x3

Hanging Leg Raises
bodyweight x 15
bodyweight x 15
bodyweight x 8

Notes
*Box squats were awesome. I can see how they are more fit for explosion. Lots of good stuff going around on the box squats. I'm gonna do another weke of ME for box squats and then switch over to deadlifting. I can't believe I can only do 225 for 3 reps though.... I should destroy this next week because this week I played basketball 4 days in a row and I didn't know what weight I am at
*Lunges were scary; I felt uncordinated today; kept slipping and stuff on this. I worked out in the Morning; something I rarely ever do and I just wasn't used to it because by evening I'm warmed up.
*I decided for my Posterior Chain movement I would do speed deadlifts. This worked those muscles good and it helps the form on the deadlift. I realize in the WSBSB workout I can change things around for my own needs.
 
This workout is from yesterday; I didn't post the workout.

ME UpperBody
95x5
115x5
135x5
150x5

Pushups
20
22

Rows
135x5
150x5

Shrugs
135x10
150x10
150x10
150x10

SUPSERSET: sp/biceps
Dumbbell Shoulder Press
30x10
30x10
30x10

Dumbbell Bicep Curls
30x10
30x10

Reverse Grip Curls
105x10
105x10
105x10

**Notes
1.) Still doing the work up to bench press thing. so far I got 145x5, and yesterday was 150x5. My next ME upperbody will be 155x5 so I'm 2 weeks away from my 5 rep max
2.) The rows I am continuing to keep up with the Bench Press. I'm wandering if it is to hard because I can't feel the work in my back.
3.) Shrugs were pretty cool. I found a good medium between weight and range of motion.
4.) My next workout is Dynamic effot lowerbody. I can't wait because I haven't done that forever!!
 
Sprint Work
40 yard dash: 5.43
40 yard dash: 5.36
40 yard dash: 5.57
20 yard dash: 3.12
20 yard dash: 3.06
20 yard dash: 3.00
2 or 3 untimed runs
2 Long jumps
1 shuttle

DE LowerBody

Box Squats
135x3
160x3
185x3
225x2

Lunges
1x6x55 pound dumbbells

Bulgarian Split Squats
1x6x55 pound dumbbells

Steups
1x6x55 pound dumbbells

Speed Deadlifts
8x3x160

Medicine Ball Crunches
10x .6 kg
10x .6 kg
10x .6 kg

Side Planks
set to failure, each side
set to failure, each side

**Notes
1.) I really want to improve my box squat so the hell with dynamic effort, I wen't to another max effort. If I didn't run today I probably could of got more weight/reps
2.) Instead of 3x6 with my second exercise, I did one set of each. On the stepups I missed the box and dropped the dumbbells. One hit my knee, the other hit my ankle. Not hurt...caused a scene though everyone was looking
3.) Thats all I have to say today. I'm starting to get a little tired of West-Side. I would love to go back to squatting 3 times a week.
 
Last edited:
Repetition Upper body

Bench Press
120x10
120x10
120x10

Bent-over-rows
120x10
120x10
120x10

Military Press
85x10 (basically my 10 rep max)
65x10
45x10

Shrugs
135x10
135x10
135x10

Wide, overhand, Lat-pulldown
100x12
100x12
100x12

Close, underhand, Lat-pulldown
110x12
110x12
110x12

Bicep Curls
30x12
30x12
30x12

Tricep Pushdowns
70x12
70x12
100x12
130x12

Reverse Wrist Curls
50x12
50x12
50x12

Decline Medicine Ball Crunches
.6 kg x 15

Hanging Leg Raises
bodyweightx15

Medicine Ball Crunches
.6 kg x 15

Postworkout- 2 scoop of whey protein, half gatorade bottle

Notes
*Felt good to do a hypertrophy style set/rep scheme on the Bench Press
*Wow I have not done military pressess in a long time!! My shoulders are lagging
*Did 2 latpulldowns today; one for wideness and one for thickness
*Kept it light on the bicep curls since my arms were already beat up from the bent-over-rows and 2 lat pulldown exercises.
*Very good workout today. I can rest tommorow good. Also my diet has been flawless today.

Spring Break! I can sleep in every day!! I have driving school next week though. 3 hours every freaking day....its gonna be a drag.
 
Yesterday I went on a 3 mile walk. Today I have to go to the gym, and then from 6-9 I have driving school. I'm trying to decide between doing ME lowerbody on the deadlift or the squat.

Also for my weight I am down to 185 pounds from 196. I dropped 11 pounds in 19 days. This loss of extra water retention and fat should do wanders for my speed.
 
Last edited:
ME LOWERBODY

Box Squats
45x5
135x5
185x5
225x5

Step-ups
55x6
55x6
55x6

Speed Deadlifts
8x3x165

Leg raises
2 sets of failure

Notes
1.) Today was awesome: Not only have I dropped 11 pounds (weighed 185 this morning) my Box Squat improved from 2-5 reps on 225 pounds! This means that my muscle is being maintained very nicely. This also means that my strength to mass ratio has greatly improved; meaning more speed/jump for me.

Before: 196 pounds, 225x3 (predicted max 238), Ratio: 1.214
Now: 185 pounds, 225x5 (predicted max 253), Ratio: 1.368

2.) Step-ups just tore me up today. Something about them that just destroys me stamina wise; not that I can't handle the weight.

3.) Speed deadlifts were cool also. Imagine just exploding 225 for 8x3 which was my max when I started.

4.) Leg raises also tore up my core.

This week has been awesome; getting this driving bullcrap over with, my diet is perfect, I'm getting stronger, sleeping in. Its the sweet life.
 
ME UpperBody

Bench Press
45x5
95x5
135x5
155x5

Pushups
20
28

Bent-over-rows
45x5
95x5
135x5
155x5

Chinups
7

Rotator Cuffs
15x8 each side
15x8 each side

Basu ball crunches
bodyweightx15
10 pounds x 15

**Notes
1.) The bench press felt hard for odd reasons. Probably because I am really tired today. I didn't sleep till 2 am because my faggot older brother kept the TV on and I woke up at 9 coz of my mom and younger brothers arguing over chores. 7 hours doesn't cut it. I like 9-11 hours of sleep
So far the bench has gone like this:

week 1: 145x5
week 2: 150x5
week 3: 155x5

So for week 4 I hit my 5 rep max and then from there I am suppose to be setting PR's each week
2.) Pushups were cool also. They just keep climbing. I wander how many I could do for 1 set
3.) Rows were really odd; last week felt hard but today felt easy with a heavier weight...Not gonna argue though :)
4.) Yeah, I can do 7 chinups now because I have lost some fat
5.) Worked my rotator cuffs today; something I have not done in a while and did some light ab work.

As for my weight I am 184.4. I am the leanest I have ever been.
 
Sprint Work

20 yard dashes

3.12
3.07
2.84
3.15
3.16
2.84

30 minute break/ dinner

3.22
2.06
3.13
2.97
3.03
3.13
3.15
2.97
2.93
3.00
3.04
3.12
2.94

Before dinner my younger brother Matt timed so it wasn't as accurate. After dinner my other younger brother Ryan timed and he is alot more accurate. My best time was 2.93 which beats my PR.
 
Sprint work Again!

Theres no way of me getting to the gym today. So I replaced my dynamic effort lowerbody with another sprint day. And I was even sore from yesterday. Today I set a new PR!!

20 yard dashes
3.12
3.00
3.00
3.06
3.09
2.94
2.90 PR
3.07
3.06
3.04
2.94
2.91
3.09
3.00
2.94
3.09
NA (lol I didn't run a 1.3)
3.09
3.12
3.15

**Notes
Noticed a few things when I do the 20 yard dashes. Some techniques I have picked up:
1.) Stay Low
2.) Keep shoulders relaxed
3.) Move your arms fast
4.) Take a big breath and hold breath through the entire run
5.) Get a good first step

Also next week since I have school and driving school I have no time to go to the gym. So I can only work my upperbody. This, however, gives me plenty of time to run. Next week I can have 4 sprint days.
 
Proteinboy said:
very interesting workouts! im very happy i checked this out! nice work man!!!
may i ask what you do for your rotator cuffs?
Click to expand...

Thanks for dropping by.

For my rotator cuffs I do cuban presses.



except I do from middle to up; I don't go all the way down like the person on there.
 
Sprint Work

20 yard dashes
3.07
3.00
3.13
3.03
3.03
3.12
3.06
3.09
3.06
3.12
NA
3.00
3.18
3.18

Repetition UpperBody

Bench Press
135x10
135x10
135x10

Bent-over-rows
135x10
135x10
135x10

Dumbbell Military Press
30x10
30x10
30x9

Crunches
10x20
10x10
10x10

**Notes!
1.) Doing 3x10 for my Bench Press is working!! For the first time I achieved 3x10 for 135 pounds! The repetition day (3x10) combined with the ME upperbody day (when I set the weights back) has worked tremendously!
2.) My rows are also getting better by the workout :) I'm keeping them up with the bench press
 
You must log in or register to reply here.
Back
Top