[gappa238]

After reading over the new and improved WS4SB I figured I'd give it a shot. My goals are to obviously increase strength, drop a little bf% and stay in the 165-170lbs range. I'll have to post my current stats tomorrow, but here are my current PR's
Bench - 210x3
Squat - 275x4
DL - 315x2

Running times:
100m - 11.7 {est}
200m - 23.9

My goals for running is to drop into the 10's on the 100m, work on my explosiveness to post some low times in the 60m, and see what i can do in the long jump.

Here's what my routine looks like ATM.

Monday - A.M.
Dynamic Warm-up
General Warm-up Phase

Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
Ground-Based Mobility Phases

Back bridges x 10
Iron cross x 10 each leg
Rollovers into V sits x 10
Birddogs (on all 4’s) — 10 each arm/leg
Fire hydrant circles (on all 4’s) — 10 fwd, 10 bkw ea. leg
Prone scorpions x 10 ea. leg
Mountain climbers x 10 ea. leg
Groiners x 10
Low pogo jumps — 3 x 20 sec.
High pogo jumps — 3 x 10 sec.
Quick steps/Ankling — 2 sets of 10 yards
Wideouts — 2 sets of 5 sec. (in and out as fast as possible!)
Lateral quick steps — 2 sets of 10 yards
85% Build-up sprint — 40 yds.

Monday PM: ME upper body
Barbell bench - work up to max of 3-5 reps
Incline bench - 3 sets of 6-10
Seated cable rows & Rear delt flyes - 3 supersets of 8-12 reps
Abs circuit - TBA

Tuesday: Lower body strength
Box squat - work up to max of 3-5 reps
DB Lunge - 3 sets of 8-12 steps total
Hypers - 3 sets of 8-15
Barbell shrug & wrist roller - 3 supersets of 8-12 reps

Weds: Sprint training
TBA

Thursday: Rep upper body
Swiss ball DB bench - working up to 3 sets of max reps
Chest supported rows & Straight arm lat pulldown - 3 supersets of 8-12
Bradford press - 3 sets of 8-12
Preacher curls & tricep pushdown - 3 supersets of 8-12reps
Hanging leg raises & Reverse cable side bends - 3 supersets of 10-15

Friday: Sprint training
TBA

Saturday:
Rest day or light cardio
Sauna

On ME days I will be increasing the weight on each set by 10% of what my max rep is.

Feel free to input any ideas, suggestions or questions!

[philosopher]

looking good bro....

[gappa238]

Jogged 1/4 mile and ran another 1/4 for warmup
Box squat - 95x5, 95x5, 135x5, 135x5, 175x5, 215x5, 255x4, 275x2 {I would of tried for another rep or two but there was no one to be found in the gym to spot me other than these 2 girls running on tredmills}
DB Lunge - 55x10, 55x12, 55x10
Hypers - 35lb plate x10, 35x10, 35x8
Barbell Shrug - 185x10, 185x8, 185x8, superset w/wrist rollers using a 10lbs plate.

Total time in the gym - 90mins

I felt a little light headed near the end of the workout, i think from pumping out the last set of hypers, also on my way home I realized that instead of up the wieght by 20lbs each set on squat I had added 20lbs per side totaling 40lbs, idiot!
__________________

[gappa238]

Originally Posted by philosopher

looking good bro....

Thanks bro

[bigDman]

looking good stalker :p

[gappa238]

Originally Posted by bigDman

looking good stalker :p

:Lurking:

[gappa238]

DB Bench - 35x5, 35x5, 40x5, 40x5, 45x5, 50x5, 55x5, 60x5, 65x5, 70x4, 70x4, 70x3
Chest supported rows & Standing lat pulldown superset - 90x10 & 70x12, 100x8 & 80x7, 100x8 & 80x8
Bradford press - 95x8, 95x8, 95x8
Straight bar preacher curl & straight bar tricep pushdown - 40x12 & 110x11, 50x11 & 120x10, 60x8 & 130x8
Leg raises and standing twist with med. ball(25lbs) superset - 3 sets to fail

Total gym time - 110 mins

Felt pretty good until the end, I started to get light headed again.

Also could someone clearify if I was doing the Bradford press correctly, for one rep I would bring down to chest, up then down behind the head. Also does the DB bench numbers look right for a ME day?

[gappa238]

As of 10/25:
Weight - 174lbs
Forearms - 11 1/4 and 11 1/4
Arms - 11 5/8 and 11 1/2, flexed - 13 1/4 and 13 1/4
Chest - 40, flexed - 42 1/2
Waist - 33 1/2
Thighs - 22 3/4 and 22 1/2
Calf - 14 and 14 1/8
Neck - 15 1/2

All measurement and weight were taking first thing in the morning

[gappa238]

Easy day:
Bike - 4 miles
Eliptical - 16 mins {Alternated forward and backwards in 4 min intervals}

[gappa238]

Warm up - 10 min jog
ME Bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x3, 175x1 {I cut this short because I had a sharp pain in my right palm and the heavier I went the worse it got}
DB Incline - 45x12, 50x10, 50x8 {No shoulder popping! Woohoo!}
Seated Row & Rear Delt Machine superset - 120x9 & 15x8, 120x8 & 15x8, 120x7 & 15x7
E-Z bar curl - 65x10, 65x9, 65x6{stupid pain in mt hand again}
Abs:Ball sit ups w/ 12lbs ball - 3 sets to fail
Decline sit ups with 12lb ball - 3 sets to fail
Knee raises - 3 sets to fail

Total gym time - 65 mins

I felt like crap all day because of stupid allergies and I didn't feel like I got a decent workout in, that ans plus my hand was bothering me. Didn't do any of the morning drills either due to heavy cold rain

[Rocky]

What do you think you've done to your hand? Still good numbers though!

[gappa238]

Box Squat - 135x5, 135x5, 155x5, 155x5, 175x5, 195x5, 215x5, 235x5, 255x2, 255x3, 255x2
DB Lunge - 60x14, 70x10, 70x10
Calf Raises(toes pointed out) 320x10, 320x9, 320x9
Hypers - 35x10, 35x10, 35x10
Shrug and Wrist Rollers(done with a 10lbs plate) superset - 185x10, 205x7 regripped and did 3 more, 205x11, 295x8(used straps on the last set)

Total gym time - 70 mins

Felt good throughout the work out, the only bad thing is it was a late night workout so I was getting a little sleepy at the end

[gappa238]

Originally Posted by Rocky

What do you think you've done to your hand? Still good numbers though!

It was from bowling *waits for laughing to stop*

I was trying a new release to see if I could get more rotation and I felt a sharp pain as soon as I let go. Stupid bowling :argue:

But it has gone away so I can't wait to hit my chest again.

Thanks bro

[Rocky]

Glad it's passed! Me and a work bud have started bowling with golf balls at work to pass the time! Don't think the boss would approve though!
Good luck on chest!

[gappa238]

Originally Posted by Rocky

Glad it's passed! Me and a work bud have started bowling with golf balls at work to pass the time! Don't think the boss would approve though!
Good luck on chest!

lol, nice!

[gappa238]

Rack pull - 115x5, 115x5, 135x5, 135x5, 155x5, 175x5, 195x5, 215x5, 235x4, 255x5, 275x3, 275x3, 275x2
db press w/palms in - 50x12, 55x10, 60x7
lat pulldown & rope pull to neck superset - 120x10 & 60x12, 120x9 & 80x10, 120x10 & 90x10
hammer curls - 30x6, 30x6, 30x6
decline sit up - 2 sets to fail
cable kneeling crunch - 2 sets to fail

[gappa238]

dynamic box squat - 8 sets of 135x2
db step up{24'' box} - 50x8, 50x8, 50x8
hypers - 35x12, 35x11, 35x8
db shrug & plate pinch superset - 80x11 & 20x35 secs, 80x12 & 20x21, 80x12 & 20x18, 105x11 W/straps & 20x19

[gappa238]

barbell bench - 135x26, 135x15, 135x11
seated cable row{wide grip} & straight arm lat pulldown - 120x12 & 80x12, 140x5 & 90x8, 120x9 & 90x6
db shoulder press - 40x14, 40x7, 40x7
db curls and skullcrushers superset - 30x11 & 45x11, 30x9 & 45x8, 30x7 & 45x9

[skywalker]

Great log gappa, nice workouts and some great lifts!

[gappa238]

rack lockouts on smith machine, rack(set about 7'' off of chest) - 115x5, 115x5, 135x5, 135x5, 155x5, 175x5, 195x5, 215x5, 235x5, 255x5, 255x5, 265x3
incline close grip bench on smith - 135x10, 135x9, 135x7, 135x7
rotary lat pulldown & rope pull to neck superset - 115x10 & 90x12, 145x12 & 100x12, 160x8 & 110x8
hammer curls - 30x8, 30x6, 30x7
AB CIRCUIT
decline sit ups - 2 sets to fail
cable kneeling crunch - 40xfail, 50xfail
cable twist - 30xfail, 30xfail

[gappa238]

Originally Posted by skywalker

Great log gappa, nice workouts and some great lifts!

Thanks bro

[gappa238]

dynamic box squat - 8 sets of 145x2
db step up{24'' box} - 50x10, 50x10, 50x8
hypers - 25x10, 25x10, 25x0
db shrug & plate pinch superset - 90x9 & 20x43 sec, 90x8 & 20x25 sec, 90x10 & 20x20 sec, 120{w/straps)x11 & 20x14

I was highly impressed with my numbers today, i felt like complete crap plus it was another late night workout and it was kinda snowing outside{i hate the cold :(261): }

[Rocky]

I know what you mean about the cold! My garage gym is so cold I'm sure I'll get hypothermia and frostbite in my fingers as soon as I pick up the barbell!
I sometimes get a good workout when I think it's gonna be **** - I suppose it might be cos you don't set your sights as high.
Good work man!

[gappa238]

Originally Posted by Rocky

I know what you mean about the cold! My garage gym is so cold I'm sure I'll get hypothermia and frostbite in my fingers as soon as I pick up the barbell!
I sometimes get a good workout when I think it's gonna be **** - I suppose it might be cos you don't set your sights as high.
Good work man!

Thanks,bro.

Look on the bright side, you can always were some nice mittens while you're lifting

[gappa238]

Ok folks, I'm looking at maxing out in 3 weeks and plan on doing bench on squats on Monday, bench on Weds, and deadlift on Friday. Here's my question: how should I approach maxing as far as warm up reps? And I was wanting to see where I stand as far as olympic lifts, so would it be a good idea to try that those as well on these days or not?

[Rocky]

You won't have a good day as far as olympic lifts go if you do them on your maxing out days for bench, deadlift and squat as you'll expend too much energy in those. Plus could be a bit dangerous if you're fatigued.
As far as warm ups go, I'd do about 10 reps with 60% of your normal main set weight and then another warm up of 10 reps with 70% of your main weight, just enough to get into the rythm of the move without expending too much energy. As long as you warmed up with some light cardio that should be enough I would have thought.

[gappa238]

Originally Posted by Rocky

You won't have a good day as far as olympic lifts go if you do them on your maxing out days for bench, deadlift and squat as you'll expend too much energy in those. Plus could be a bit dangerous if you're fatigued.
As far as warm ups go, I'd do about 10 reps with 60% of your normal main set weight and then another warm up of 10 reps with 70% of your main weight, just enough to get into the rythm of the move without expending too much energy. As long as you warmed up with some light cardio that should be enough I would have thought.

You have a good point on the O lifts, I guess I save them for a rainy day

[gappa238]

Sprints:
falling starts - 4x30
easy starts - 4x30
starts @ 90% - 8x30

Notes:
Felt sluggish, could of been because of the hoody and pants. Starts didn't feel strong. I did switch foot positioning on the blocks{moved left foot to front and right foot to the back} and it felt funny but I seemed to get more of a jump off the blocks

[gappa238]

close grip bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x5, 195x4, 195x4, 195x4
db incline - 50x10, 55x6, 55x6
close grip lat pulldown & kneeling scarecrow superset - 120x12 & #4x6, 140x9 & #2x12, 140x6 & #2x12
zottman curls - 25x6, 25x7
Ab circuit:
decline sit ups w/6lbs ball - 2 sets to fail
cable kneeling crunch - 60xfail, 70xfail
cable twist - 30xfail, 25xfail

Total gym time - est. 45 mins.

Notes:
First time ever doing kneeling scarecrows and the machine just had numbers on the plates and the #4 was way to heavy, but other than that those things rocked my back. I was planning on doing rack pulls tomorrow but it could be a game time decision on swapping it w/box squats. Overall had a solid workout.

[gappa238]

rack pulls - 135x5, 135x5, 155x5, 155x5, 175x5, 195x5, 215x5, 235x3, 255x3, 275x4, 315x3, 335x1, 315x2
db step ups on a 12'' box - 90x8, 90x8, 90x8
hypers - 35x10, 35x10, 35x10
barbell shrug & behind the back bar hold - 225x8 & 135x12 sec, 225x8 & 135x13, 225x10 & 135x12

Total gym time - 1hr 20min

Notes - I set a new pr on rack pulls {335} without straps topping my previous of 315 with straps. I had a huge energy rush after I pulled 275 but on the down side I spent too much time and did way too many sets on pulls. Overall I would say I had another stellar workout.