WS4SB3 for the rest of offseason and inseason

that's some pretty impressive incline bench progression. really impressive.

curious though, what kind of rest time are you taking on the supersets and what not? I'm abot to start this in about 2-3 weeks, and I couldnt' find anything on rest times in the article
 
Switch the incline bench movement with something else.
 
Danger_Dave said:
that's some pretty impressive incline bench progression. really impressive.

curious though, what kind of rest time are you taking on the supersets and what not? I'm abot to start this in about 2-3 weeks, and I couldnt' find anything on rest times in the article
Click to expand...

On the supersets I take like 1-2 minutes. On the ME movement I take a 4 minute break before the Max Set.

LeiYunFat said:
Switch the incline bench movement with something else.
Click to expand...

I decided to keep with this exercise until it doesn't progress. I also put up the volume on this movement by doing the Incline Bench Press as my main exercise on the Repetition Day also.

I'm gonna up the calories this week just to be sure though ;)
 
Sprint Work

Speed work- 5 full recovery sprints. About 40 yards each
Conditioning- 15 Hills. The hills are steep about 60-70 degrees and about 20 yards long.

Lots of stretching before and after. I did these at school with a few teammates. I also helped out with the youth camp at our school. So that was pretty cool.
 
jmanjman47 said:
Thanks evolution. Then I can do 6 sets of 4 with 85 pounds.
Click to expand...

You're confused. He pointed out that you're not doing enough sets on your Max Effort Upper Body, not your Repetition Upper Body (the repetition upper body is supposed to be 4 sets, with maybe one or two warm up sets if you want to bother - so try 95, but I think 85 would be a better choice for 4x15). You're talking about adding sets to the repetition, and didn't add them to the ME you just did. Pretty sure that's not what he was suggesting at all. :p

Try this instead:

A. Incline Bench Press

75x5
115x5
135x3
155x3
165x3
175xmax
185xmax
Click to expand...

P.S. You're not meant to do the exact same movement on Rep and ME days. You should really do something like dumbbell presses or regular barbell benches instead on repetition upper day.
 
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Thanks for the info WooT

so basically my week went like this

Sunday: ME Upperbody
Monday: Sprint workout and hills for conditioning (to replace DE Lowerbody)
Tuesday: Rest
Wednesday: Missed repetition upperbody workout
Thursday: Missed ME lowerbody workout
Friday: Did some plyometrics. About 8 sets of 5 on box jumps (30.5")
Saturday: nothing yet

Overall the week sucked. But to think positively I did miss a repetition upperbody workout and still progressed on the ME Upperbody in week 2 and at least my legs were worked twice this week; a good emphasis on sprinting and explosive power. Also my diet is getting better now that everytime I try to eat something my bodyfat pops in my mind. (18.6% is not something you wanna think about lol).
 
I think I know what the problem is; thought about it........

bored.

I need a challenge; Just for the hell of it. So next week (starting tommorow) I'm gonna do HIIT every day (just for one week)

I'm gonna post my Weight in the morning here tommorow (and each subsequent day) and on the 20th I will post my weight in the morning again. All protein, low carb diet, find fats somewhere; good vitamins and such.
30 minutes of HIIT.

5 minute warmup
30 second sprint, 1 minute Jog for 15 minutes
5 minute cooldown

This will also be good for my football conditioning (season is less then a month away) and I'm cutting a bit (bodyfat is 18.6%) so there is a purpose to my crazy thinking ;)

This should be fun muhhahahaha
 
LeiYunFat said:
Dude, you lack consistency. But only when something is working. Why is that?
Click to expand...

lol thats exactly what my friend said. He said I don't like progress. Its just confusing really, I never know what the next day brings me. I seem to have a problem with motivation in my opinion. I can usually get things rolling but then it dies out some how.

So today I started my one week severe cut.

Upperbody workout
I couldn't get to the gym; all I have is a barbell and some plates. So I did a quadrouple-circuit

Circuit 1
Pushups 35 (this was till failure) (PR btw)
Bent over rows (120 pounds x 5)
Front Lat Raises (5 pound plates x 10)
Side Lat Raises (5 pound plates x 10)

3-4 minute rest

Circuit 2
Pushups 15 (this was till failure)
Bent over rows (120 pounds x 5)
Front Lat Raises (5 pound plates x 10)
Side Lat Raises (5 pounds plates x 10)

After this

HIIT for 20 minutes
4x 40 yard jogs
1x 40 yard sprint

Repeat for 20 minutes

Quads are dead. Since I'm off tommorow; I can get the HIIT done on something less intense like an exercise bike or rower.

My diet was perfect today. Just under a hundred carbs, almost 200 grams of protein, and around 40-50 grams of fat. Calories was about 1800-1900
 
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wtf is the point of cutting for a week? I think your problem isn't the blanket "motivation" I think you're just afraid of progress for some reason.
 
LeiYunFat said:
wtf is the point of cutting for a week? I think your problem isn't the blanket "motivation" I think you're just afraid of progress for some reason.
Click to expand...

I'm cutting longer then a week; I just wanna see what this will do. I have already started it up so I'm not stopping now Lei.

I'm moving my position. I'm still gonna do Defensive End; but I really wanna get on the kickoff team and I wanna be the gunner on the punt team. The gunner is the wideout on the punt that runs down there and smacks the punt returner. By cutting I can get rid of my last fat and improve my speed. During my HIIT today I noticed my acceleration has gotten alot faster; probably from the plyos I have been doing these past 2 months.

Day 1: 187.4 pounds, 18.6% bodyfat
 
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LeiYunFat said:
Well all I can say is if it ain't broke don't fix it. High volume worked for you, and wsfsb worked.
Click to expand...

I'm still doing wsfsb3. Just throwing in the HIIT this week. Problem with my schedule lately is because I'm working 30-40 hours a week. So on weekends the gym closes before I get off work and during the week by the time I get home my parents have already worked out and there not willing to take me because of gas (freaking gym is a 30-40 minute drive...); so even if I did get my liscense it wouldn't matter..

So I gotta do something for my legs. Thats why I been doing lots of plyos, sprints, etc lately since I haven't been able to squat forever.
 
Day 2

Carbed up a little bit today.

DIET:
Calories: 2300
Protein: ~200
Carbs: ~150
Fat: ~100

Workout:
None for today. Just my HIIT

HIIT
HIIT today was interesting. My legs are dead from yesterday but still did my HIIT. Todays HIIT was less intense though on me. I had a friend throw me the football (where I would sprint down the field) and then I would jog back and once I got back to the scrimmage line I would start sprinting again.

I weighed in at 182.4 pounds this morning. That is a 5 pound drop. Mostly water weight though but some of it could of been fat. The calories I ate yesterday barely hit my basal metabolic rate. Gonna drink lots of water again today. Whats good about this 1 week thing is that I'm at least getting my diet more controlled because I know I am gonna need protein and not have to miss meals; otherwise I could lose muscle.
 
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