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Training Camp - KB's New Journal
- Thread starter KillahBee
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KillahBee
New member
Thurs Ch/Tri/Abs 179 60mcg clen
Incl BB:
115x6
115x6
115x5
Flat DB:
40x8
40x6
Pec deck:
115x8
115x8
Close gr bnch:
85x10
95x8
OH kickbacks:
15x10
15x8
Cable rope:
40x10
40x7
Ended with HIIT 15m.
Felt good, back not too sore from DLs yesterday. gonna try some light squats tomorrow. read up more on a program I may switch to in a few weeks. I am thinking it looks pretty good. It's a (very) modified WSB. Don't know much about WSB, but this program has only 1 ME upper day and 1 ME lower day per week, with the 3rd day as a high rep day. It looks like something that I would be very interested in. I am also going to order some strongman implements soon. Either going with the package that includes a sled, thick bar, log and a pair of farmers walks or just a good sled and farmers walks and maybe go out and get a keg. I have $500 from work to use for this, so I will make it count. very pumped about that, cause I was using makeshift implements last summer and they just didn't cut it. maybe do some implement training on Saturdays with the new split - ridiculous amounts of fun. also going to work on my bulking eating plan more this weekend. I think I nailed down some good foods, just gotta break em out into a meal plan that I will stick to.
Incl BB:
115x6
115x6
115x5
Flat DB:
40x8
40x6
Pec deck:
115x8
115x8
Close gr bnch:
85x10
95x8
OH kickbacks:
15x10
15x8
Cable rope:
40x10
40x7
Ended with HIIT 15m.
Felt good, back not too sore from DLs yesterday. gonna try some light squats tomorrow. read up more on a program I may switch to in a few weeks. I am thinking it looks pretty good. It's a (very) modified WSB. Don't know much about WSB, but this program has only 1 ME upper day and 1 ME lower day per week, with the 3rd day as a high rep day. It looks like something that I would be very interested in. I am also going to order some strongman implements soon. Either going with the package that includes a sled, thick bar, log and a pair of farmers walks or just a good sled and farmers walks and maybe go out and get a keg. I have $500 from work to use for this, so I will make it count. very pumped about that, cause I was using makeshift implements last summer and they just didn't cut it. maybe do some implement training on Saturdays with the new split - ridiculous amounts of fun. also going to work on my bulking eating plan more this weekend. I think I nailed down some good foods, just gotta break em out into a meal plan that I will stick to.
KillahBee
New member
Friday 181 (goddamn St. Paddy's day and March Madness) 70mcg clen
Squats
65x8
95x10
95x8
115x8
115x8
Firs time doing these in about 2 months. being very careful cause my lower back is still very shot from whatever fucking injury I had. if i can just increase the weights a little each week I'll be back into it in a month. legs also cramped up a lot.
Finished with leg press, ham curl and a set of calf raises.
Squats
65x8
95x10
95x8
115x8
115x8
Firs time doing these in about 2 months. being very careful cause my lower back is still very shot from whatever fucking injury I had. if i can just increase the weights a little each week I'll be back into it in a month. legs also cramped up a lot.
Finished with leg press, ham curl and a set of calf raises.
M
*MissFit*
Guest
I agree about the pics.
Smurfy said:
KillahBee
New member
Sunday 180
Did some cardio on the treadmill for about 40 minutes. Also did a little grip work. went to STA comp yesterday and was just inspired to no end. I gotta get the back to 100% so I can start bulking and training hard. Below is the program I am going to use for at least a few months. It is a very modified WSB, throwing in some event training (just bought a sled and should have some farmers walks in the next 2 weeks
)
WSB Modified
Monday Max Effort Upper Body
Max Effort Lift (work up to a max set of 3-5 reps)
BB bench press
Or
Incline BB press
Or
Close grip bench press
Or
Decline BB bench press
Or
Rack lockouts
Supplemental Lift (3-4 sets of 6-10 reps)
Flat DB press
Or
Incline DB press
Or
Decline DB press
Horizontal Row (4 sets of 10-15 reps)
BO DB rows
Or
BO BB rows
Or
Seated cable rows (various bars)
Rear Delt/ Upper Back (2-3 sets of 12-15 reps)
Seated rear delt machine
Or
BO cable flyes (single arm)
Or
BO DB rear delt flyes
Or
Cable scarecrows
Weighted Abs (3-4 sets of 8-15 reps)
Russian twists w/ plate
Or
Cable crunches
Or
DB side bends
Or
Needsize
Wed Max Effort Lower Body
Max Effort Lift (work up to max set of 5 reps)
Trap bar DL
Or
Box squats
Or
Rack pulls (partial DL)
Or
Front squats / Zerchers
Or
DL
Unilateral Movement (3-4 sets of 8-15 reps)
BB step ups with knee lift
Or
BB reverse lunges
Or
Walking lunges
Or
BB step ups
Or
Single leg squats (back leg elevated)
Hamstring / Posterior Chain Movement (3-4 sets of 6-10 reps)
Leg curls
Or
Glute ham raises
Or
Romanian DL
Or
GMs
Or
Reverse hypers
Grip Training (3 sets)
DB holds
Or
BB holds
Or
Plate pinch gripping
Or
COC
Or
Wrist rollers
Friday Repetition Upper Body
Repetition Lift (work up to 3 sets of max reps, rest 60 seconds between sets)
BB bench press (max reps on 95, 135, 185 or 225)
Or
Regular push ups
Or
DB flat bench
Or
DB incline bench
Supplemental Lift (triceps) (3-4 sets of 5-10 reps)
DB tricep extension
Or
Rope pushdowns
Or
OH kickbacks
Vertical Pulling (4 sets of 8-12 reps)
Lat pulldowns
Or
Pull ups
Medial Delt or Trap Exercise (3 sets of 10-15 reps)
DB side press (single arm)
Or
DB shoulder press (seated or standing)
Or
Lateral raises (Db or cable)
Or
BB / DB shrugs
Elbow Flexion Exercises (3 sets of 8-10 reps)
BB curls
Or
Preacher curls
Or
Hammer curls
Or
Alternate DB curls
Abs Circuit Training
Variety of ab exercises performed in a circuit with no rest between exercises.
Did some cardio on the treadmill for about 40 minutes. Also did a little grip work. went to STA comp yesterday and was just inspired to no end. I gotta get the back to 100% so I can start bulking and training hard. Below is the program I am going to use for at least a few months. It is a very modified WSB, throwing in some event training (just bought a sled and should have some farmers walks in the next 2 weeks
)WSB Modified
Monday Max Effort Upper Body
Max Effort Lift (work up to a max set of 3-5 reps)
BB bench press
Or
Incline BB press
Or
Close grip bench press
Or
Decline BB bench press
Or
Rack lockouts
Supplemental Lift (3-4 sets of 6-10 reps)
Flat DB press
Or
Incline DB press
Or
Decline DB press
Horizontal Row (4 sets of 10-15 reps)
BO DB rows
Or
BO BB rows
Or
Seated cable rows (various bars)
Rear Delt/ Upper Back (2-3 sets of 12-15 reps)
Seated rear delt machine
Or
BO cable flyes (single arm)
Or
BO DB rear delt flyes
Or
Cable scarecrows
Weighted Abs (3-4 sets of 8-15 reps)
Russian twists w/ plate
Or
Cable crunches
Or
DB side bends
Or
Needsize
Wed Max Effort Lower Body
Max Effort Lift (work up to max set of 5 reps)
Trap bar DL
Or
Box squats
Or
Rack pulls (partial DL)
Or
Front squats / Zerchers
Or
DL
Unilateral Movement (3-4 sets of 8-15 reps)
BB step ups with knee lift
Or
BB reverse lunges
Or
Walking lunges
Or
BB step ups
Or
Single leg squats (back leg elevated)
Hamstring / Posterior Chain Movement (3-4 sets of 6-10 reps)
Leg curls
Or
Glute ham raises
Or
Romanian DL
Or
GMs
Or
Reverse hypers
Grip Training (3 sets)
DB holds
Or
BB holds
Or
Plate pinch gripping
Or
COC
Or
Wrist rollers
Friday Repetition Upper Body
Repetition Lift (work up to 3 sets of max reps, rest 60 seconds between sets)
BB bench press (max reps on 95, 135, 185 or 225)
Or
Regular push ups
Or
DB flat bench
Or
DB incline bench
Supplemental Lift (triceps) (3-4 sets of 5-10 reps)
DB tricep extension
Or
Rope pushdowns
Or
OH kickbacks
Vertical Pulling (4 sets of 8-12 reps)
Lat pulldowns
Or
Pull ups
Medial Delt or Trap Exercise (3 sets of 10-15 reps)
DB side press (single arm)
Or
DB shoulder press (seated or standing)
Or
Lateral raises (Db or cable)
Or
BB / DB shrugs
Elbow Flexion Exercises (3 sets of 8-10 reps)
BB curls
Or
Preacher curls
Or
Hammer curls
Or
Alternate DB curls
Abs Circuit Training
Variety of ab exercises performed in a circuit with no rest between exercises.
KillahBee
New member
Monday 182
Standing OHP:
75x7
75x5
65x8
Felt it a little in the left cuff, so took it easy after the first set. warm up more next time.
DB press:
40x6
40x4
Std rear delts:
15x12
15x12
Cable cr:
70x20
70x20
70x20
Ndsze:
10x5
10x5
BB curl:
50x12
60x8
Hammer crl:
25x8
25x8
fell off a little with the diet the past week. get on track this week and finish up in the next 2 weeks so I can start new routine and start bulking. need to get strong.
Standing OHP:
75x7
75x5
65x8
Felt it a little in the left cuff, so took it easy after the first set. warm up more next time.
DB press:
40x6
40x4
Std rear delts:
15x12
15x12
Cable cr:
70x20
70x20
70x20
Ndsze:
10x5
10x5
BB curl:
50x12
60x8
Hammer crl:
25x8
25x8
fell off a little with the diet the past week. get on track this week and finish up in the next 2 weeks so I can start new routine and start bulking. need to get strong.
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