SRUDWARF's WS4SB

[Young Athlete]

Just West of you probably 2-3 hours

[srudwarf]

Here's the last two days i copy and pasted from my bb.com journal, i havent had alot of time

Pretty good workout today no major pr's but it was exclusively accessory work so what's to be expected?

I decided to make a small modification, in stead of 4x12-15 im doing 3x6-10 on my main lift on Rep Upper like it is in version 2 of WS4SB cause i dont want to lose muscle on my cut.

Incline Dumbbell Press
60x10 2 rep PR
60x8 Same
60x7 Same


V-bar Chins supersetted with horizontal face pulls(more on this later)
Chins x12, x8, x8 This is a really hard exercise i dont feel my arms helping me as much. actually alot of chest to be honest
Face Pulls at 80 lbs x12 PR, x9 PR, x8

Shoulder Presses
45x12
55 x10 2 rep pr x9 1 rep pr x7 i was burned out

Shrugs Supersetted with Rope Pushdowns

90 lb shrugs x12 4 rep pr, x10 2 rep pr, 8 reps same

Rope Pushodwns at 80 lbs (EXCELLENT form)
x12 4 rep pr, x9 1 rep pr, x7 same

All and all I'm confident I'm going to gain strength on a deficit. I'm eating maintance right now and i've set a shitload of pr's on my main and accessory lifts this week. Actually I might be eating under I really can't tell. All I know is I'm keeping this format for a long, long, long, long time. I made awesome gains off of it before and I still am.



ME Lower another great day

Front Squats
95x5
135x5
155x3
165x3
170x3 5 lbs PR

Lol I got to the bottom of the last rep and when my hams touched my calves I thought to myself "This isn't coming back up." Somehow it did

Bulgarian split squats
60 lbs
Right leg x8 x8 x6 10 lb Pr
Left Leg x8 x6 x5 10 lb PR
I went up two dumbbells and only lost like 1-2 reps

GHR Negatives
1x7 1 rep PR
2x6

Cybex Crunch Machine
Stackx12 2 rep pr
Stackx12 2 rep Pr
x6 wtf
_______________

[KIB]

Rope Pushodwns at 80 lbs (EXCELLENT form)

Lol I got to the bottom of the last rep and when my hams touched my calves I thought to myself "This isn't coming back up." Somehow it did

x6 wtf

Are all these exercises straight out of the WS4SB program? I've never seen it so I'm learning about it from your log. I don't know a lot of them, like Face Pulls, GHR, ME Lower, V-Bar, etc. Great job with the deep front squats, man. I'm going to have to look these exercises up on YouTube. So "eating under" means cutting back on calories vs. expended energy? That's to cut weight while building muscle, right? What effects do you notice? Are you tired or do you feel hungry?

[srudwarf]

yeah these are some strange exercises. Alot of them fit more function then form so they aren't commonly used by bodybuilders (facepulls ect). Defranco and Louie Simmons are big on those unilateral and cable exercises (innovators of west side).

Actually I was eating what I needed to maintain my weight this week, starting monday I'm going 500 calories under my maintance level for two weeks. I'm going to compete in the 148 class in september and I need to keep my bodyweight within a that area.

[srudwarf]

Glute Ham Raises
Aside from romanian deadlift maybe the best hamstring mass and functional strength builder, probably will have to start with negatives off a latpulldown

http://youtube.com/watch?v=dgLY8laPytg

Face Pulls-
Excellent rear delt and trap builder also hits rhomboids, really good for curing internal rotation
http://youtube.com/watch?v=kexr7CqnVng

that's a v-bar i put that on the pullup bar and use it as my grip to work the lats/upper back/serratus without involvement from my arms
http://youtube.com/watch?v=G3dIb7ec0ns

ME means max effort, like instead of doing 5x5 squat with your 6-8 rm (what you would have to do to get all 5 reps on all 5 sets) its 4 sets of gradually raising submixal weight then you max out your 3-5 rep max. Its excellent for constantyl building strength


Next week I'm going to have some videos of me doing some hang clean and strict overhead presses and maybe some romanian deadlifts.

[KIB]

Wow, srudwarf, way different than what I expected. Thanks for the clips. Those GHRs look pretty serious.
Looking forward to your videos.
What, exactly, are you competing at? A specific lift? A series of lifts? Sorry that's such a noob question

[srudwarf]

No videos, my camera kept falling off of the power rack when I tried to set it up and after 5 minutes i said screw it. I can probably get some thursday or tomorrow at some point.

That being said, it wasn't a pretty lift.

I've been in a calorie deficit 4 days now and i got about 2-4 hours of sleep last night.

Hang Clean and Strict Press (no leg drive)
55x5
75x5
95x3
105x3
120x3 10 lb+1 rep pr

on the third clean the bar just stuck on my collarbone. lol my left arm didnt rise for like a second while my right arm was shooting up but it evened out, but i almost got injured. The form was actually ok though, just a balance issue.

Close grip Chinups
21 BW some kind of PR i never knew i could reach
Wide Grip pullups
15 BW

Cable rows supersetted with facepulls (working 2 reps from failure)
Cable rows 3x8 at 135 PR really good form
Facepulls 3x10 at 90 lbs PR

Shrugs supersetted with rope pushdowns
95lb shrugs 2x8 PR 1x6
rope pushdowns 3x10 at 90 lbs PR (super slow negative)

I think I can lower my carbs a little more I'm not sure, I'm using MCT oil before I workout and I'm getting awesome pumps so I'm going to experiment.

[srudwarf]

Lol i got 2 hours of sleep last night and its hot as bawls out here

Incline Dumbbell Presses

60 x10 x8 x7 same as next week, I've been at these for like 6 weeks so I'm going to decline barbell presses

V-grip chins supersetted with face pulls
x12
x10 2 rep
PR x8

Face pulls
90 lbsx12 2 Rep PR
100x10 10 lb pr
100x8

Upright row
3x8 115 I'm going to up this last week. Great pump here

Shrugs supersetted with skull crushers (changed here I had been at rope pushdowns for quite some time)

Shrugs
95x10 2 rep pr 95x9 1 rep pr 95x 7 1 rep pr

Skullcrushers
65x15 5 Rep PR
75x10 10 lb PR
75x10 10 lb PR

Skullcrushers felt great I got a great pump from them and i really squeezed my tris on each rep. I feel comfortable moving them up to 80 next week, maybe 85.

Lol i'm so god damn dehydrated and constipated and sleep deprivated, combined with the calorie deficit I have no idea how this is happening

[srudwarf]

Someone care to tell me why my dips get like 10x weaker when i lean over slightly?

Chest Dips
Bwx5
25x3
45x3
55x3
65x3
75x3 sort of pr
80x3 PR

alot was left in the tank but i did a shitload of warmups because i wasn't optimistic

if you don't believe me I will get a pic of me with 85 on my waist. unless i have like a training partner soon videos with my camera phone are going to reserved for like chinups and shit, because i can't find a stable surface to put it on.

in the middle of the last set teh two rings on the belt caught some of the skin on my penor (just a tiny bit) there's not even a mark though. I did have a small panic attack while this was happening lol

Decline Bench
175 2x8 1x6 lol some major pre-exhaust, this is below my 8 rm alot

Cable rows SS with Face pulls
Cable rows 140 lbs
2x8 PR
1x6

Face pulls 100 lbs
1x12PR
1x10
1x10 PR (set rep PR)

Barbell shrugs SS with Skull Crushers

Shrugs
225 3x10

Skullcrushers
75x12 PR
80x 2x10 PR

Pretty good workout going to see hulk tonight

[srudwarf]

lol mediocre workout, i stopped at my doctors today before hand and found out i have tendonitis in my left achilles- no cardio or squatting for 2 weeks, 3g of nsaids a day lol. Workout went OK, one PR, i'm switching everything next week I've been at these exercises forever (chins what not). I was still fatigued from all the tri work on tuesday as well, which is why my pressing doesn't look so good. I can deadlift and i can train my hams, which is terrific because we just got a PowerLift Reverse Hyper at our gym!

Decline Bench
(after warmup)
175 3x8

V-grip chins SS with RDF
3x12 PR i got 12 reps on all sets
thinking close grip chins with weight next week

Rear delt flies
Form wasn't 100% but i got a pump
3x8 20 lbs

Dumbbell shoulder presses
3x10 50 some strength loss here i am going to start cable laterals next week

Shrugs SS with Skull Crushers

Skullcrushers
80x10
80x9
80x8 (some strength loss this was tough)
going to french presses next week

I cant remember the weight on the shrugs but it was 3x10

Got my food in and am gonna chill. Trying out snatch grip deads, reverse hypers, GHR's, and ab work tomorrow.

[Young Athlete]

How was the hulk I was thinking of seeing it myself


Good training I wish my gym could afford a reverse hyper

[KIB]

in the middle of the last set teh two rings on the belt caught some of the skin on my penor (just a tiny bit) there's not even a mark though. I did have a small panic attack while this was happening lol

Went for the last big set of T-bar rows today, and hauled back, neatly pinching Magic Johnson on the edge of the pad. Mild panic. Reset. Wait nervously. Okay. Adjust position and try again. Never forget.

[Young Athlete]

if we are talking about what I think we are then I hit my balls while doing a power clean luckily only sixty pounds and we can thank god for that

[KIB]

Oh, that's no good, man. That's bad, bad.
You drop the weights?
Anyone else feel it's time for cups? With the SL logo on 'em?

[Young Athlete]

hahah I could use one