Wade's WS4SB log

[wade]

Ok, so I changed to WS4SB for a number of reasons - mainly I was stalling on quite a few of the lifts, and playing football (soccer) every Tuesday didn't fit brilliantly with squatting heavy every Monday & Wednesday. With the WS4SB III template, football can replace the dynamic effort lower body day and everything works out brilliantly. So far, I've seen my lifts go up quite a bit, and I'm a lot less tired compared to SL where I seemed constantly in recovery mode.

I'm intending to update this first post as I go along, so will start the "log" in the next post.

Personal Stats:
Age: 21
Height: 170cm - 5'7"
Weight: 61/62kg - 135lb - ish. We don't have amazing scales, they read 140lb when I stepped on them earlier but I was just back from the gym and wearing clothes.

Biggest lifts:
Squat: 100kg / 220lb (3RM)
Deadlift: in December it was 110kg / 242.5lb - unknown right now - currently doing squats as my ME exercise, so I'll update this when I switch.
Bench: 62.5kg / 138lb (5RM)

As my gym works in kg, I'll only be giving lbs for the "big 3" lifts. The rest you can work out your damn selves

[wade]

Right, so session 1

25/01/10 - ME upper body day
Bench - 62.5kg / 138lb - 5 reps. Just. But hey, a new PR, and next week I'll be trying 65kg
Incline DB press - this is horrific right after benching. 2 x 15 with 14kg dumbbells.
Seated cable row & face pull superset - this is always fun. Going to be switching to BB row very soon, as I'm using all but 1 plate on the cable machine for the rows
Barbell shrugs - 65kg
Curls (yes it's in the template, so why not) - 3 sets of 8. 6.25kg each side, so around 25kg?

[wade]

26/01/10 - DE Lower Day
I played football. I was awful. I'm not going to write about it here.

28/01/10 - DE upper body day
Bench - 37.5kg - 4 x 12, with 14 on the last set. I just wanted to push out the 50 total reps!
Chinup & face pull superset - 3 sets - I probably should've counted the chinups. Aimed for 8, hit it the first time, then think it was 7 and 6
Dumbbell press - 12kg - 3 x 8 - fiine
Other stuff - nothing too relevant

[wade]

I love forgetting to update logs. Ok, last Friday I had to skip a day as I was down in London for an interview (and I got the job! Excellent) and I couldn't go on Saturday so I decided to skip the ME lower day for the week.

01/02/10 - ME upper body day
Bench - 62.5lg - 5 reps. Wasn't feeling up to 65kg. Bit of an off day, I think.
Can't remember much else as I was in a bit of a daze - on the way to the gym I got the phonecall telling me I'd got the job. Most of Monday evening was a blur.

02/02/10 - DE lower body day
Football, blah blah, got rinsed 6-0

04/02/10 - DE upper body day
Bench - 40kg - 4 x 12 - new record on this day. Feels good!
Other stuff, pretty standard. Military press, chin ups, face pulls, although I am now curling more than I was last week

[wade]

05/02/10 - ME lower body day
Deadlift - 100kg x 5. This seemed reasonably easy, so I tried to jump up to 110kg, managed 1 rep then my grip gave out. Could only manage 1 of 105kg for the same reason. Although, I did get some looks in the gym for this one...I'm not a big guy, and not many people deadlift in my gym!
Bulgarian Split Squats - These. Are. Hell. Although not as bad now I'm doing deadlifts instead of squats for my ME lift.
Romanian Deadlift - 50kg - 3 x 8

[wade]

08/02/10 - ME upper body day
Bench - 65kg - 2 reps. Terrible.
Everything else went err...fine!

[wade]

Thought I'd just update this something akin to "progress" - my girlfriend noticed at the weekend that I have some small stretchmarks around my armpit/bicep! Progress? Haha

[rere]

Great progress wade

[samuscle]

Hi Wade, good going on the DLs. Are you using chalk? I can't recommend it enough for those, it really helps.

[wade]

Thanks rere! Sam - I'm not using chalk, my gym doesn't allow it. I've got some of those hand grippers, so we'll see how much they help tomorrow!

11/02/10 - DE Upper Body Day
Bench - 40kg - 12, 12, 17 (to failure)
Military DB press is absolutely killing my shoulders. I'd do more of a writeup but I've got one hell of a busy day!

[squattillyoupuke]

I guess all Wade's are build pretty similar, good progress there man do you know if your a meso or not im curious?

[samuscle]

Grippers are good addition to the workout: they will definitely help, not only on grip strength but they also give a good forearm workout. I'm close to being able to close the 250lb ones. I do heavy negatives with the 250lb ones and overcrushes with 150lb ones. Hope they work for you too.

[wade]

Need to work on the grippers more, I think!

12/02/10 - ME Lower Body Day
Deadlifts - 105kg - 1x2. Considering straps for the moment whilst also working grip. I want to hit that 2xBW!
Bulgarian Split Squats - 16kg in each hand, I'm starting to get used to these, but only like you'd get used to being punched in the face.
RDL - 55kg - 3x8

[wade]

15/02/10 - ME Upper Body Day
Bench - 65kg x 5. Brilliant!
Skipped the last part of this workout - shrugs & curls - because I was in a hurry. Aching today, but that might be because I'm hungover...

[samuscle]

nice benching wade