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Yesterdays Jam
12-14-2010, 08:35 PM
WS4SB - Template 3

MONDAY - Max-Effort Upper Body

TUESDAY - Dynamic-Effort Lower Body

WEDNESDAY - Off

THURSDAY - Repetition Upper Body

FRIDAY - Max-Effort Lower Body

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Details

AGE - 22

WEIGHT - 165lbs (75kgs)

HEIGHT - 6' 2" (188cms)

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Goals

WEIGHT - 190lbs (85kgs)

BENCH & SQUAT - BW

DEADLIFT - 1.5 x BW

BOX JUMP - 135cms

40 YARD DASH - 4.5secs

GET IN SHAPE FOR RUGBY/BOXING SEASON

Tom Mutaffis
12-14-2010, 08:37 PM
Have you run WS4SB in the past or is this your first time?

Yesterdays Jam
12-14-2010, 09:01 PM
Have you run WS4SB in the past or is this your first time?
It'll be the first time running with the program.

Yesterdays Jam
12-15-2010, 08:50 PM
THURSDAY - 16/12/10

Raining today. I have an outside home gym that is useless in the rain. Instead I did some push-ups & sit-ups, might even get the dumbbells out and do some lat raises and military presses. I think I'll move everything into the carport on the weekend so this won't happen again. On a plus note I transformed an old desk into a squat rack and box jump & dip station.

Yesterdays Jam
12-20-2010, 04:31 AM
MONDAY - ME Upper

A. Close Grip Bench Press (5rep max)

20kgs (45lbs) x 5reps
30kgs (66lbs) x 5reps
40kgs (88lbs) x 5reps
45kgs (100lbs) x 5reps
50kgs (110lbs) x 5reps

B. Chin-ups (2sets x max reps)

BW x 8
BW x 4.5

C1. T-bar Rows (4supersets x 8reps)
C2. Rear Delt Flyes (4supersets x 8reps)

C1. 45kgs (100lbs) x 8reps / 40kgs (88lbs) x 8reps x 3sets
C2. 5kgs (11lbs) x 8reps / 2.5kgs (5lbs) x 8reps x 3sets

D. Barbell Shrugs (3sets x 10reps)

30kgs (66lbs) x 10reps x 3sets

E. Barbell Curls (3sets x 10reps)

20kgs (44lbs) x 10reps x 2sets
17.5kgs (38lbs) x 10reps x 1set


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All good... I hope. If you're reading this and you spot something that looks wrong let me know.

Cheers.