skaman's WSB training Journal

[skaman607]

ME Squat

Squat

25x5
45x5
65x5
85x3
105x3
115x3
125x3
130x3
wow, I finally unracked the weight, I think it had to do with my brother giving me trouble about listening to music, it got me really fired up

GHR

3x10

Clean

25x3
45x3
65x3
85x3
95x3

Reverse Hyper I decided to prop up my bench, it went up about 8"

3x8

Calf Raise

10,8,6x75

weighted Situp

3x10x35

Leg Raise

3x8

Today, I put on my music, getting ready for my workout, wen my brother gave me a bunch of crap about watching TV, I was PISSED, I got really mad, really fired up, and had a great workout, I took all that anger, balled it up, and forced it into my legs, I pr'd in the squat by 25 lbs, I decided to put 5 more on, I unracked it, got one rep, but realised my form had gone to crap, so I dropped the weight, and waited for next week.

 

[jeremys]

good job!

 

[t3c]

NICE JOB!

what are you doing about some type of rig you can use to squat with?

 

[skaman607]

thanks, I'm trying to clean the area where I lift so I can have some more room to rig something up

 

[skaman607]

ME Bench

Bench

25x5
45x5
65x5
85x5
95x3
105x3
110x3
ha, I did my 1rm for 3 tonight

Bent Over Rows

4x6x85

Overhead Press

4x6x50

Incline extensions

3x6x30

 

[jeremys]

good!

 

[skaman607]

thanks, sometimes I just want to quit running, today we did 350 meter hilly repeats, and I was sore from the night before, I hated it

 

[jeremys]

yuck...

 

[spatts]

skaman, just one suggestion on your ME bench progression...

Bar x5 (maybe twice...two sets of five)
25x5
45 x 3
65x3
85x1
95x1
110x1
120x1
130x1

...point being, don't waste your energy on warm ups. Save some of it for your new 1RM PR.

 

[spatts]

...and it's not really max effort day if you did a 3RM. You limited yourself by the numbers, and not your potential.

 

[skaman607]

well t3c said to do 3 reps instead of 1 because I'm a beginner, and I tried for a higher weight, but missed it

 

[skaman607]

skaman, just one suggestion on your ME bench progression...

Bar x5 (maybe twice...two sets of five)
25x5
45 x 3
65x3
85x1
95x1
110x1
120x1
130x1

...point being, don't waste your energy on warm ups. Save some of it for your new 1RM PR.

the bar is 25lbs, and I was just stating a point, I was a little intrigued that my strength had increased that much

 

[spatts]

Oh, well by all means, do what t3c says. He's SO smart !

J/k t3...

So skaman, what weight did you try and miss, and what was your second main move of the day?


Remember this post from page one:

That also isn't bench side work. You should have a tricep move, a lat move, and a shoulder move. Side bends are for squat day. Incline bench should go before elbows out extensions as the 2nd big move of the day.

I saw in another thread that you didn't know there should be two main moves. I'm not sure why, but that's always the detail that slips through the cracks, even if I bold it out.

 

[skaman607]

so what should the 2nd main move be? should it go to a 1rm?

 

[skaman607]

DE squat

Hard workout in track today, felt pooped, cut down volume a bit.

Box squat

6x2x70

GHR

4x5

Rexerse Hyper

2x8

Weighted situo

3x9x50

side Bend with 25 lb plate (for grip)

2x5

 

[skaman607]

I've been sick for the past week adnd decided to take the week off, as I was feeling really run down

 

[DOM]

skaman, nice progress so far! I see your bench and squat maxes have both gone from about 100 x 1 to about 130 x 3! Keep up the good work.

After reading through everything here, my advice is to keep posting your workouts here because you're getting a lot of good feedback. And next, at 6'2 and 150 lbs, I mean no offense to you, but you have a lot of room for growth -- literally... you put some weight on and you'll see more progress in your lifts than anything else could do for you.

I know putting weight on is hard for some people, especially if you're a runner -- but thats what'll bring your lifts up. Good luck.

 

[skaman607]

actually im 158 now

 

[skaman607]

ME Squat I had to switch this to sunday because of driver's ed on mondays and wednesdays

Deadlift

25x5
75x3
125x3
145x3
175x1
195x1
215x1 PR!
235xmiss
235xmiss
235xmiss
235x1 PR Finally!

I missed it the first 3 times, then I just dug down, found my object of most loathing, got myself riled up, and PULLED!

my legs locked out way before my lower back so I need to work on my erector strength.

Power Cleans
I decided to do the bigger faster stronger system for these

75x3
95x3
105x3 PR!

GHR

3x6

Reverse Hyper

3x8

Weighted situp

3x10x35

post workout shake (out of 5 stars) 4 stars

I was shot after this, although it wasn't too shabby for taking a week off, although if we do a hard workout in track tomorrow i am gonna hurt my coach... badly

 

[skaman607]

ME bench

Bench

25x6
25x6
45x3
65x3
85x3
105x1
110x1

i didnt go for a PR because i had no spotter, and i was really straining on 110

Incline

3x6x75

OHP

4x6x45

BB rows wider grip than usual

4x6x75

post workout shake 1 star

 

[jeremys]

no tricep work?

also, how much do you weigh and what's your height? i keep forgetting for some reason

 

[skaman607]

no direct tircep work, i decided to start light after taking time off

I'm 15, 6'2" 160

 

[skaman607]

I think I'm just gonna post up ME days from now on

 

[spatts]

skaman, just a suggestion, but whatever you want to post to track your progress should be enjoyable...not a tedious burden. If it's too much to post all your warm up sets, then just post maybe your top three...OR just the movement you did and top weights on DE day, etc.

Also, I would be interested in more feed back on how you're feeling, and how it's helped other aspects of life (like other sports, etc...). Are speed squats tearing up your legs too much for track? Things like that.

I'm glad you're sticking with it.

 

[skaman607]

I think I might be overtraining a little bit

 

[spatts]

I can't imagine WSB as written, and track. I sprinted competitively for 17 years and I STILL can't manage to sprint daily AND squat regularly, and do either of them as well as possible. That's tough stuff.

What other signs of overtraining are you dealing with?

 

[skaman607]

well I got sick, and my mile time wasnt as good as usual, although it could be because I'm sick

 

[spatts]

Do you have the same upper respiratory funk everyone else has?

 

[skaman607]

probably

 

[skaman607]

well I skipped yesterday's ME squat workout because of the teack meet, I'll do ME benchh tomorrow

 

[skaman607]

WSB has helped my hamstrings get stronger, which allowed mr to open up my stride some, but I think I need to do higher rep GHR's because my hamstrings are fatiguing easier now

 

[skaman607]

ME squat, i did this today because i have off school

deads bad day, could have something to do with not working uout last week

25x5
75x3
125x3
175x1
195x1
205x1
210xmiss

Box Squat

5x2x50

power cleans

75x5
80x5
85x5 PR!

GHR

3x6

Reverse hyper

3x8

crappy workout

 

[skaman607]

ME bench

Incline

25x5
25x5
45x3
65x3
85x1
95x1
100x1

Close grip Bench

3x5x75

Barbell Front Raise

3x6x25

Yates Row

3x6x85

 

[skaman607]

Core

Decline static holds

3x5

I found out what needsize meant when he said shaking like aleaf in that other thread

Reverse Hyper

3x8

Side Bend

2x8x45