WS4SB3 for the rest of offseason and inseason

D

davidjr74

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I decided to get a new journal since the other one is getting old and boring. In this new journal I will get back to a West-side template. Last time it didn't work as good for me because I didn't have enough variety and work.

This time its gonna be different. I will carry this journal on to my very last day of football...which I know I am gonna miss alot.

I will most likely miss workouts just because of work and lack of time to visit the gym. I am almost guarnteed to get time for the upperbody because I can just go over a friends house. For lowerbody, if I miss it, I will do sprint and agility work; or find something creative to do. I can get the DE done, just the ME is gonna be a problem since theres no squat rack and gym is 30 minutes away.

Max Effort Upperbody
A. Military Press (work up to max of 3-5 reps)
B. Chinups (2 sets of max reps)
C1. Dumbbell Rows 4x8
C2. Rear Delt Flys 4x8
D. Shrugs 3x10
E. Hammer Curls 3x8

Dynamic Effort Lower-body
A. Vertical Jumps 8x2 (probably just grab on to basketball rim)
B. Bulgarian Split Squats 3x8
C. Romanian Deadlift 3x8
D. Weighted Swiss Ball Crunches 4x12

Repetition Upperbody
A. Weighted Pushups 4x12
B1. Chinups 3x8
B2. Rear Delt Flys 3x8
C. Dumbbell Lateral Raise 4x8
D1. Barbell Shrugs 3x8
D2. Dumbbell Tricep Extensions 3x10
E. Plate Pinch Gripping 2x3

Max Effort Lowerbody
A. Box Squats (work to max of 3-5 reps)
B. Walking Lunghes 3x6
C. Romanian Deadlift 3x8
D. Ground Based Abdominal workout

NOTES!!!!!!!
1.) I will change exercise "A" every week if I see no progression. I need the variety.
2.) Every week I will work for progressive overload. That means every exercise I am either gonna be able to do more weight or more reps. I gotta take every exercise seriously.
3.) Diet needs to be spot-on. It hasn't been bad; but it can be better. I need more protein, more complex carbs, and better fats. And if my parents are not gonna buy good food; I guess I'm just gonna have to use my own money and worry about a car later ....
 
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Just got back from Atlanta. I did manage to work my upperbody there; I did dumbbell bench press for like 3x10, lunges, cardio little stuff; kinda like a deload.

Today was interesting. I read this article about how running on the beach burns 1.6 more calories then running on a regular surface and it strengthens your ankles (which I really want to avoid another season-ending ankle sprain) and your joints. I'm gonna need this since the season is coming around; so I need the conditioning.

So I did 5 long sprints on the beach (probably like 100 meters) and I raced my brother in a swim that lasted a rough 5 minutes. He took a short cut and won lmao.

My feet/ankles are dead. Those sprints on the beach really hit my core hard!!
 
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Before my Upperbody workout today; me and my brother went swimming for like 30 minutes at the beach. I think its good conditioning in my opinion. I think I was out for about 30 minutes. I should try HIIT with swimming ;)

Green exercises are for exercises that progressed
Red exercises are for exercises that plateued or went down

Every exercise will be evaluated this time around.

Max Effort Upperbody

A Incline Bench Press
45x10
95x5
140x5
155x4 PR

30 pound increase in my incline! I fixed my technique. I used to bring the bar down below my chest. WAY WRONG! For incline you go either on your chin or above your clavical.

This is good news. If I get my Incline up to where my bench press is; which is 195 pounds. My regular bench press should go up alot. My upper chest must be lagging.

B Pushups
20
21

This is the "B" exercise. First set is 20, second set is to failure. Next ME day I will try to get more then 21

C1 Dumbbell Rows
30x8
30x8
30x8
30x8

C2 Rear Delt Flys
15x8
15x8
15x8
15x8

Both of these exercises should see an increase next time around ;)

D Shrugs
160x10
160x10
160x10

umm...I haven't worked my traps this hard in a while

E Hammer Curls
15x8
15x8
15x8

Should be able to move up in weight next time.

Conclusion
Really good workout today! :) I was happy with my results and I feel refreshed after taking a break in Atlanta. This journal feels like a new beginning to me.

I am weighing in around 189 pounds. I have gained 6 pounds the past month not trying to bulk or cut.
 
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hey jman, does this mean you've finished losing that weight you wanted to earlier (correct me if I'm mistaken, but i tihnk you posted a thread a while back on losing some weight before the season)?

Good luck, I'm curious as to see how effective this program is, you should take pics!
 
Danger_Dave said:
hey jman, does this mean you've finished losing that weight you wanted to earlier (correct me if I'm mistaken, but i tihnk you posted a thread a while back on losing some weight before the season)?

Good luck, I'm curious as to see how effective this program is, you should take pics!
Click to expand...

That was a short temporary cut. I got from 195 pounds to 183 pounds. If I lose any more weight; I'm just gonna look like a skeleton!

Gonna edit the post; I gained 6 pounds in about a month; not in 2 months. I'll take some pics right before football season.
 
I've noticed the thing about incline technique too! I used to tuck my elbows and try to touch kinda low like on the bench press, WAY WRONG! Since you're in an incline you won't really engange your lats that much more by tucking anyway, touching high and getting the elbows a bit more out allows for a lot more weight! :D
 
Don't be hating because my Incline is a beast.

Actually, I hope that I can get my Incline up to where my Bench Press is. I should see a nice carryover. I actually felt my upperchest getting worked. I can't believe my technique was so messed up; I was hurting my shoulders with what i used to do.

Anyhow; I took all my body stats in the morning so its the most accurate. My weight is not 189; that must of been the waterweight from the food in Atlanta lol. I'm still at my same weight.

Height: 6'0
Weight: 183.8
Bodyfat: 17.5%
Chest: 38"
Arms: 13.2"
Hips: 36"
Waist: 35.5"
Quads: 23"
Calves: 14.5"
Forearms: 11.5"
Shoulders: 48"
Neck: 15"
 
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lol, what's your bra cup size?

Hahaha, yeah, but really. You're a lineman. Just lift big weights, get fat, get strong, get big, get fast.
 
LeiYunFat said:
lol, what's your bra cup size?

Hahaha, yeah, but really. You're a lineman. Just lift big weights, get fat, get strong, get big, get fast.
Click to expand...

lol I have pecs; no man boobs here. I might be exaggerating my bodyfat a little though.

DE Lowerbody day
There really was none; I did alot of swimming this day for my cardio. I did however did 5x3 of vertical jumps. This was yesterday also.
 
Here is my workout schedule:

Sunday: REST
Monday: MAX EFFORT UPPERBODY
Tuesday: DYNAMIC EFFORT LOWERBODY
Wednesday: REST
Thursday: REPETITION UPPERBODY
Friday: MAX EFFORT LOWERBODY
Saturday: REST

I'm still pissed off that I haven't been able to do a box squat or any kind of ME Lowerbody workout in over 2 weeks; almost 3 weeks.

Heres my rant: My parents don't take me to the gym anymore because they say that they already worked out. They go to a crapy trainer in the mornings when I am at work. That freaking gym is 30 minutes away (lots of gas) when we have a gym 10 minutes away!! And they wonder why they have no money for groceries. <--also another rant because my diet sucks because there is barely any food in the house everyday.

So I'm gonna have to take my money and get food myself right ? :mad: Now that I have a job I'm expected to buy my own protein; what kind of bull**** is that...

I really gotta figure this out.......football is right around the corner and my lowerbody is in no shape at all. All I can do is jump 28 inches.; Linemen DON"T JUMP. My max ATG squat is 235 which sucks.
 
Time to buy a bike homie.

30 minutes is quite the drive, though. See if you can get yourself a good partner and you can pool.
 
Plyometric Routine

I decided that my dynamic effort workout yesterday was just crap so I did a intense plyometric routine. I'm drenched right now. My Quads were having like spasms lol

Table Deck Jumps (there is a table on my deck lol)
jump x 3
jump x 3
jump x 3
jump x 3
jump x 3

The table was 30.5" tall. I was clearing it really good too ;)

Lunge Jumps
Lunge x 5
Lunge x 5
Lunge x 5

These destroy my quads!

Standing Squat Jumps (hands on back of head)
Squat Jump x 5
Squat Jump x 5
Squat Jump x 2

At this point my quads were like having spasms. I was thinking if I tried another max jump I would of injured myself

Quick Stiff Leg Deadlifts
120 x 10
120 x 10
120 x 10

These are for quick reaction in my hamstrings; my hamstrings should be tired tommorow.

Calve Jumps
Calve Jump x 50
Calve Jump x 50
Calve Jump x 50

Quick reaction in the Calves also.

I'm working on my body getting explosive. From standing to soaring in air; or from not moving to flying into somebody. I know what works for my body when it comes to plyometrics; thats why my Vertical has increased 10" since November ;)
 
****....

So I missed the Repetition Upperbody workout this week and the Max-Effort Lowerbody workout. :confused:

Because of July 4th the Gym closed early while I was at work. And my friend who I workout with at his home went to his fathers for the weekend.

This sucks.......To think positive though on my next ME Upperbody workout if I progress on the exercises that will be a good thing because then missing out on the repetition workout would of not been a big deal and since my legs are still sore from the plyometrics so maybe I wouldn't have able to do the ME Lowerbody at full recovery anyhow.

The economy is just ruining my life. Its a good thing I took Athletic Conditioning for my Senior year. Then I can have 45 minutes of lifting Monday-Friday till the Summer.
 
I did a little something about missing the repetition workout..

Pushups
20
20
20

Leg raises
1 set till failure

Since I have my ME Upperbody workout coming up soon I just did something low volume; I still don't have access to weights right now.
 
Max Effort Upperbody

A Incline Bench Press
45x10
95x5
140x5
160x5 PR

This is really good! Last week I got 155x4 this time I got 160 for 5 reps! My upperbody is finnally starting to see progression. I will do this again next week; I am aiming for 165 for 3-5 reps

B Pushups
20
20

This went down 1 rep, however I did do 3x20 pushups a few days ago. I will play it safe and change this exercise.

C1 Dumbbell Rows
40x8
40x8
40x8
40x8

C2 Rear Delt Flys
20x8
20x8
20x8
20x8

I went up 10 pounds on the DB rows and went up 5 pounds on the Rear Delt flys! I will add more weight next week to the DB rows and more reps to the delt flys.

D Shrugs
165x10
165x10
165x10

I saw in increase in 5 pounds! This time with less struggle. I will go another 5 pounds next week.

E Hammer Curls
20x8
20x8
20x8

yeah another 5 pound increase! I try 5 pounds again for next week!

Conclusion
Another good upperbody workout! I am finnally starting to see progression in my upperbody strength. Not just my benching; but everything else my back, my traps, etc.

I am weighed in 183.6 this morning.
 
Even though today wasn't suppose to be a ME lowerbody day (it was suppose to be a DE day) I did this workout anyway because I wouldn't have time later in the week. Besides I haven't done a ME lowerbody day in weeks!!

ME Lowerbody

A. 12" Box Squats
45x5
95x5
135x5
170x5

So next week I need to get 175 pounds for 3-5 reps. I would like to get up to 225 on the 12 inch box squat since a 12 inch box squat is more difficult then a ATG Squat because you have to completely stop. I like box squats because you have to contract all your leg muscles at once; which is great for maximum force.

B1. DB Lunges
35x10
35x10
35x10

B2. DB Stiff Leg Deadlifts
35x10
35x10
35x10

Got the single leg movement in there and for some reason DB Stiff Leg Deadlifts even with that low of weight just tear up my hamstrings.

C. Seated Calve Raises
110x12
110x12
110x12

Shaking it up; usually I do these standing.

D. Hanging Leg Raises
bodyweight x 15
bodyweight x 15
bodyweight x 15

Core must have gotten stronger because usually I can't do the 3rd set.
 
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Repetition Upperbody

A. Incline Bench Press
105x12
105x8
95x12
95x6
65x6

Wow I am not good at reps.....I was suppose to get 4x12 with a weight and I was surprised I failed on the second set with 8 reps. Then I lowered it to 95 and couldn't finish out my last set. So next time I'll try 95 for 4 sets of 12. My chest was getting destroyed.

B1. Rows
65x8
65x8
65x8

Rows are with perfect form...I still can't believe I dropped all this weight fixing my form...I use to do a half-deadlift extreme shrug thing....thinking I could rows 185 for 3x10.

B2. Rear Delt Flys
10x8
10x8
10x8

I lowered the weight for these because I already isolated my rear delts on the ME day. Its all good because I felt more ROM on this.

C. Dumbbell Lateral Raise
10x8
10x8
10x8
10x8

Haven't done these in a while so I did 10's. I think I will attempt 15 next time.

D1. Barbell Shrugs 3x8
175x8
175x8
175x8

My shrugs have increased yet again!

D2. Dumbbell Tricep Extensions
30x10
30x10
30x10

This is the highest DB my friend's got.. so I'll have to do more reps.

E. Plate Pinch Gripping 2x3
2.5x3
2.5x3

Harder then it looks lol

Conclusion
Haven't missed a workout this week ;) IF I workout tommorow that means I will have had all my workouts in. All I have to do is plyos tommorow. My legs are still tired from the ME Lowerbody day. So we will see how it goes.
 
Thanks evolution. Then I can do 6 sets of 4 with 85 pounds.

ME Upperbody

A. Incline Bench Press
45x5
95x5
135x5
165x4

Another week of progression!! My Incline Bench Press progression:
Week 1: 155x4
Week 2: 160x5
Week 3: 165x4

I will go to 170 next week and attempt 3-5 reps!

B. Dumbbell Floor Press
30x20
30x21
30x17

Didn't like this exercise very much. This was the substitute for pushups. Maybe I can find something else...

C1. DB Rows
45x8
45x8
45x8
45x8

Looks like I went up another 5 pounds!

C2. Rear Delt Flys
20x10
20x10
20x10
20x10

Instead of going up weight, I decided to go up reps. I barely got that last one, but none the less I improved.

D. Shrugs
185x10
185x10
185x10

yeah! Big increase. I think the ROM was not that good on the last 3 reps. So next time around I will go up in reps instead of weight. I'm thinking 3x12.

E. Hammer Curls
20x10
20x10
20x10

I went up in reps. This one I feel is gonna slow down. I might switch this to something else.

Conclusion
It feels great to progress! I hope I can keep this up. Just think if I could work up to 185 pounds on the Incline Bench Press! That would mean my Bench Press would have gone up alot.
 
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