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Re: WS4SB

PostPosted: Fri Sep 09, 2011 2:35 am
by sosso
09/09

DB Bench
14 x 22.5 kg
14 x 32.5 kg
11 x 32.5 kg
11 x 32.5 kg

Lat Pulldowns
3 x 12 x 70 kg

Cable Face Pulls
3 x 12 x 60 kg

Felt like I was going to throw up here. Must have come to the gym too soon after eating..

OH Press
3 x 5 x 60 kg

Shrugs
3 x 10 x 130 kg

DB Curls
3 x 12 x 17.5 kg

Re: WS4SB

PostPosted: Sat Sep 10, 2011 2:37 am
by sosso
10/09

Squats
5 x 60
2 x 90
2 x 100
2 x 120
2 x 140
2 x 145

GHR
3 x 12 + 5

Barbell Russian Twists
3 x 12 with 20 kg on the bar

Re: WS4SB

PostPosted: Mon Sep 12, 2011 12:49 pm
by sosso
12/09

Bench
5 x 40
3 x 60
2 x 80
2 x 100
1 x 110 - Sling Shot
1 x 110 - Sling Shot
1 x 115 - Sling Shot

DB Bench
17 x 30 kg
14 x 30 kg

Pendlay Rows
4 x 10 x 50 kg

Shrugs
4 x 12 x 110 kg

DB Curls
4 x 12 x 17.5 kg

[youtube]http://www.youtube.com/watch?v=tyCYJ1LUuaE[/youtube]

Re: WS4SB

PostPosted: Tue Sep 13, 2011 6:12 am
by sosso
13/09

Box Jumps
About 10. I got lazy on the last one and my right foot slipped and I hit my shin.. ouch.

Speed Deads
3 x 60 kg
3 x 100 kg
8 x 2 x 120 kg

GHR
3 x 12 + 6 more

Bulgarian Split Squats - front foot elevated
3 x 10 each leg

Hanging Leg Raises
3 x 10

Re: WS4SB

PostPosted: Thu Sep 15, 2011 3:01 am
by sosso
15/09

Speed Bench
3 x 50 kg
10 x 3 x 70 kg

Rolling DB Tricep Extensions
4 x 10 x 15 kg

Straight Arm Pulldowns
3 x 12 x 50 kg

Face Pulls
3 x 12 x 65 kg

DB Lat Raises
3 x 10 x 10 kg

Push Jerk or power jerk.. whatever they're called..
3 x 10 x 50 kg

Used that as a finisher to get my heart rate up a bit. I bought a harness to use with the sled I found at the gym, so I'll start using that soon.

Re: WS4SB

PostPosted: Fri Sep 16, 2011 2:36 am
by sosso
16/09

Front Squats
5 x 60
3 x 90
3 x 100
2 x 110
1 x 130

GHR
3 x 12

Used a different setting.. feet were higher. Much harder.

Good Mornings - from bottom position
3 x 60
3 x 90
3 x 100
1 x 130

Not sure if I'm doing these the right way.. will have to get someone to check

Keg Shouldering
A lot x lighter keg.. no idea of the weight.

My sled harness arrived just as I got home from the gym. Will have to try it out next time.

Re: WS4SB

PostPosted: Fri Sep 16, 2011 7:10 pm
by Frostfire
[quote="sosso"]My sled harness arrived just as I got home from the gym. Will have to try it out next time.

Sounds fun! Let us know how it goes and post pics :)

Re: WS4SB

PostPosted: Fri Sep 16, 2011 8:25 pm
by thestoatyone
Benching looks solid; is there a carry over to raw benching with that thing?

Also, are you still on the WS4SB? training looking really diverse, nice!

Re: WS4SB

PostPosted: Fri Sep 16, 2011 9:43 pm
by sosso
[quote="Frostfire"][quote="sosso"]My sled harness arrived just as I got home from the gym. Will have to try it out next time.

Sounds fun! Let us know how it goes and post pics :)


Should be good. There's a perfect grassy spot just outside the gym where I can use it.

[quote="thestoatyone"]Benching looks solid; is there a carry over to raw benching with that thing?

Also, are you still on the WS4SB? training looking really diverse, nice!


Kinda. I mean some days I follow it exactly, but generally I just stick to the method of having a max effort day and a dynamic day for everything. I'm not maxing out on deadlift often though. Speed deads are more fun anyway :P

The main thing I get out of using the sling shot is it lets me handle heavier weights, which gives me more confidence. Plus it seems to reduce the stress on my elbows and shoulders a lot. Hopefully it will have some carry over to raw bench. We'll see in time I guess.

Re: WS4SB

PostPosted: Mon Sep 19, 2011 12:33 pm
by sosso
19/09

Bench
5 x 40
3 x 60
2 x 80
1 x 100
2 x 110 - Sling Shot
1 x 115 - Sling Shot
1 x 115 - Sling Shot

DB Bench
2 x 12 x 32.5's

Shrugs
3 x 12 x 120

Cable Pushdowns
3 x 12 x 75 kg

Barbell Complex
Rows x 10
Hang Cleans x 10
Push Press x 10
x 2, with 40 kg

Will do it 3 times next time, then 4,5, etc.. Might add deadlifts at the start, and back squats at the end..maybe.

Can't wait to use the sled on the weekend!

Re: WS4SB

PostPosted: Tue Sep 20, 2011 12:20 pm
by sosso
20/09

Speed Deads
2 x 60 kg
2 x 60 kg
2 x 100 kg
10 x 2 x 120 kg

GHR
3 x 12

Box Jumps
5 x 3

Hanging Leg Raises
3 x 12

Re: WS4SB

PostPosted: Thu Sep 22, 2011 11:09 am
by sosso
22/09

Speed Bench
Heaps x bar
5 x 50 kg
10 x 3 x 70 kg

45 seconds - 1 minute rest between sets

Rolling DB Tricep Extensions
4 x 10 x 15 kg

Straight Arm Pulldowns
12 x 55 kg
3 x 12 x 65 kg

Face Pulls
4 x 12 x 65 kg

C&J
Heaps x 60 kg
A few x 90 kg

Re: WS4SB

PostPosted: Sat Sep 24, 2011 2:55 am
by sosso
24/09

Walked into the gym and found that they had bought lots of new 20, 10 and 5 kg bumper plates, plus one new bar. Nice.

Squats
5 x 65
3 x 85
3 x 105
3 x 125
2 x 135
2 x 145
1 x 155
1 x 160

GHR
3 x 12

Met some guys, Andrew and "Oggie", who were doing C&J and stuff, so thought I'd do some too

3 x 60
2 x 80
1 x 90
1 x 100

Various band pull-aparts and rotator cuff stuff.

Re: WS4SB

PostPosted: Mon Sep 26, 2011 12:36 pm
by sosso
26/09

Bench
5 x 40
3 x 60
3 x 80
3 x 90
1 x 100
1 x 110 (SS)
1 x 115 (SS)

DB Bench
2 x 10 x 75 lbs

Shrugs
3 x 10 x 130 kg

Wanted to do pushdowns but everything was being used and didn't feel like waiting, so did some close grip bench.

2 x 12 x 60 kg

Felt heavy haha..

Barbell Complex
Rows, hang cleans, push press x 10 each, 3 times.

Heart was racing after this and this is probably an easy complex..

Re: WS4SB

PostPosted: Tue Sep 27, 2011 12:31 pm
by sosso
27/09

C&J
3 x 40
3 x 60
1 x 80
1 x 90
1 x 100

Speed Deads
10 x 2 x 125

GHR
3 x 12

Russian Twists
3 x 12 x 15

I then tidied the whole gym because I get sick of dickheads doing weird shit and leaving plates all over the place. Some of the new 5kg bumpers are already bent. Muppets.