Question:
WSB - time to get strong
I've been reading this site for a long time but now its time to post. I finally decided to make a log so that I can get input from other lifters and record my progress. I will be using a variation of the Westside Barbell routine.
Some brief history:
I play offensive line for a D1AA school. I will be ineligible this year because I did not do my job in the classroom. Im taking this opportunity to hit the weight room and get better for next year.
Age: 19
Height: 6'1
Weight: 265
Today was my first WSB workout. It feels a lot different because the past 5 years I have been doing workouts specifically designed for football players and was at the gym for 2-3 hours at a time. Today I was done in about an hour and thats because there were other players in the gym and I was at times distracted.
ME Chest:
Bench: 135 x 10, 185 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 1, 255 x 1, 275 x 1
Triceps pull downs: 110 x 7, 130 x 7, 150 x 7
DB Flys: 3 x 10 - 35lbs
Chest Press Machine: 3 x 10 - 120lbs
Lat pull downs: 3 x 10 - 120lbs
Abs: 100 crunches, 100 side crunches (50 each side), 25 leg raises (I started to cramp after this so I stopped)
For cardio I do running with my team so if anyone wants to know what that is let me know and Ill post it.
Day 2
Didnt get a chance to post yesterday's workout here it is:
ME - Squat
squat - 185 x 10, 225 x 3, 275 x 3, , 315 x 3, 365 x 3
Leg curl - 3 x 10 - 100lbs
shrugs - 3 x 10 - 315, 365, 405
EZ curls - 3 x 10 - 65
Hypers: 3 x 10 - 90lbs
Are you following the skinny bastards or the full routine? What school do you play for?
Im following spytechs version:
http://www.spytechonline.com/shwsb/1-1.htm
but im going to be doing a DE squat day insteat of the ME deadlift because with the type of running we do i think that would be overkill.
I play for wagner college
Day 3
DE - Bench
Bench - 8 x 3 - 145lbs (15 sec rest)
DB Military - 50 x 5, 65 x 5, 70 x 5
Tricep pulldown - 3 x 10 - 70
DB tricep extension(not sure what its called) - 45 x 10, 50 x 10, 55 x 10
Fly machine - 120 x 5, 140 x 5, 160 x 5
Lat Pull - 3 x 10 - 120
Abs - 100 crunches, 100 side crunches (50 each side), 50 ball crunches
Day 4 and 5
I couldn't do my DE squat day because I pulled my hamstring during running last week. Im going to continue with it tomorrow.
DAY 5
ME Bench
Bench - 135 x 3, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 255 x 3, 265 x 3
Skull crushers - 3 x 65
Machine flys - 120 x 10, 130 x 10, 140 x 10
Cable crossovers - 3 x 10 - 60lbs
Lat Pull downs(close grip)- 100 x 10, 110 x 3, 120 x 3
Abs- 200 crunches, 100 bicycle kicks, 100 side crunches
The last set of bench is highlighted because a month ago that was my one rep max
Thats a awesome looking template to be following. Im subscribed, ill be checking out your progress, and congrats on the bench pr
Thanks for the support...yea im definately liking this workout so far, i just get a good feeling during my workout
Day 6
ME - Squat
squat - 185 x 10, 225 x 3, 255 x 3, , 265 x 3, 275 x 3, 315 x 3
Leg curl - 3 x 10 - 80lbs
shrugs - 3 x 10 - 315, 365, 405
EZ curls - 3 x 10 - 65
Hypers: 3 x 10 - 100lbs
Had to go lighter on the leg stuff today because my hamstring was still bothering me
Workouts look good. You going to be doing some studying too?
Day 7
DE - Bench
Bench - 7 x 3 - 155lbs 15 sec rest
Push Press - 3 x3 - 165 lbs
Tricep Pushdown - 160 x 10, 170 x 10, 180 x 10 60 sec rest
Lying DB extensions - 3 x 10- 55 lbs 60 sec rest
DB Flys - 45 x 3, 50 x 3, 55 x 3
Low Row - 120 x 10, 130 x 10, 140 x 10
ABS
Workouts look good. You going to be doing some studying too? Yea definitely it sucks knowing that I'm going to have to go through a whole season without being able to play, especially since the starting center spot was mine to lose.
Day 8, 9, and 10
DE Squat
Squat - 8 x 3 - 205
Hypers - 3 x 5 125
Leg Curls - 3 x 10 - 100 lbs
DB Curls - 3 x 10 - 40 lbs
Abs
____________________________________________
ME Bench
DB Bench - 70 x 3, 80 x 3, 90 x 3, 100 x 3, 110 x 3, 115 x 3
Tricep Press - 210 x 5, 230 x 5, 240 x 5
Fly Machine - 130 x 10, 140 x 10, 150 x 10
Cable Crossover- 25 x 10, 30 x 10, 35 x 10
Lat Pulldowns - 3 x 10 - 120
Abs
____________________________________________
ME Squat
squat - 185 x 10, 225 x 3, 255 x 3, , 265 x 3, 275 x 3, 315 x 3, 335 x 3, 355 x 3
Leg curl - 3 x 10 - 100lbs
shrugs - 3 x 10 - 315, 365, 405
EZ curls - 3 x 10 - 65
Hypers: 3 x 10 - 100lbs
Abs
*hamstring still a problem
Try to take a week off from the squats and do just some very light leg extensions and leg curls for a week or 2 to let your hammie heal. By doing this you won't loose any strength and it'll give you some recovery time.
I was going to do that but it doesnt really hurt that much im just not as flexible with it.
DE Bench
DB Bench - 8 x 3 - 60lbs
Latteral Raise machine - 120 x 7, 140 x 7, 150 x 7
Tricep pulldowns - 100 x 10, 110 x 10, 120 x 3
Tricep press - 180 x 10, 190 x 10, 200 x 10
Machine fly - 140 x 7, 150 x 7, 160 x 7
Low Row - 120 x 10, 130 x 10, 140 x 10
abs
The internet at school was down all of last week so this is my first chance to post.
On Monday we tested our max bench and then did the conditioning test. I maxed at 295.
Tuesday was the squat test but my hamstring was way to sore after monday's conditioning test so i did not participate. I will not be doing any leg work except for some light running until camp starts next week.
Thursdays DE Bench:
DE Bench
DB Bench - 7 x 3 - 70lbs
DB shoulder press - 60 x 5, 70 x 5, 80 x 5
Tricep pulldowns - 100 x 10, 110 x 10, 120 x 3
Tricep press - 200 x 10, 210 x 10, 220 x 10
Machine fly - 130 x 7, 150 x 7, 160 x 7
Low Row - 120 x 10, 130 x 10, 140 x 10
Abs
I've been reading this site for a long time but now its time to post. I finally decided to make a log so that I can get input from other lifters and record my progress. I will be using a variation of the Westside Barbell routine.
Some brief history:
I play offensive line for a D1AA school. I will be ineligible this year because I did not do my job in the classroom. Im taking this opportunity to hit the weight room and get better for next year.
Age: 19
Height: 6'1
Weight: 265
Today was my first WSB workout. It feels a lot different because the past 5 years I have been doing workouts specifically designed for football players and was at the gym for 2-3 hours at a time. Today I was done in about an hour and thats because there were other players in the gym and I was at times distracted.
ME Chest:
Bench: 135 x 10, 185 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 1, 255 x 1, 275 x 1
Triceps pull downs: 110 x 7, 130 x 7, 150 x 7
DB Flys: 3 x 10 - 35lbs
Chest Press Machine: 3 x 10 - 120lbs
Lat pull downs: 3 x 10 - 120lbs
Abs: 100 crunches, 100 side crunches (50 each side), 25 leg raises (I started to cramp after this so I stopped)
For cardio I do running with my team so if anyone wants to know what that is let me know and Ill post it.
Answer:
Day 2
Didnt get a chance to post yesterday's workout here it is:
ME - Squat
squat - 185 x 10, 225 x 3, 275 x 3, , 315 x 3, 365 x 3
Leg curl - 3 x 10 - 100lbs
shrugs - 3 x 10 - 315, 365, 405
EZ curls - 3 x 10 - 65
Hypers: 3 x 10 - 90lbs
Answer:
Are you following the skinny bastards or the full routine? What school do you play for?
Answer:
Im following spytechs version:
http://www.spytechonline.com/shwsb/1-1.htm
but im going to be doing a DE squat day insteat of the ME deadlift because with the type of running we do i think that would be overkill.
I play for wagner college
Answer:
Day 3
DE - Bench
Bench - 8 x 3 - 145lbs (15 sec rest)
DB Military - 50 x 5, 65 x 5, 70 x 5
Tricep pulldown - 3 x 10 - 70
DB tricep extension(not sure what its called) - 45 x 10, 50 x 10, 55 x 10
Fly machine - 120 x 5, 140 x 5, 160 x 5
Lat Pull - 3 x 10 - 120
Abs - 100 crunches, 100 side crunches (50 each side), 50 ball crunches
Answer:
Day 4 and 5
I couldn't do my DE squat day because I pulled my hamstring during running last week. Im going to continue with it tomorrow.
DAY 5
ME Bench
Bench - 135 x 3, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 255 x 3, 265 x 3
Skull crushers - 3 x 65
Machine flys - 120 x 10, 130 x 10, 140 x 10
Cable crossovers - 3 x 10 - 60lbs
Lat Pull downs(close grip)- 100 x 10, 110 x 3, 120 x 3
Abs- 200 crunches, 100 bicycle kicks, 100 side crunches
The last set of bench is highlighted because a month ago that was my one rep max
Answer:
Thats a awesome looking template to be following. Im subscribed, ill be checking out your progress, and congrats on the bench pr
Answer:
Thanks for the support...yea im definately liking this workout so far, i just get a good feeling during my workout
Answer:
Day 6
ME - Squat
squat - 185 x 10, 225 x 3, 255 x 3, , 265 x 3, 275 x 3, 315 x 3
Leg curl - 3 x 10 - 80lbs
shrugs - 3 x 10 - 315, 365, 405
EZ curls - 3 x 10 - 65
Hypers: 3 x 10 - 100lbs
Had to go lighter on the leg stuff today because my hamstring was still bothering me
Answer:
Workouts look good. You going to be doing some studying too?
Answer:
Day 7
DE - Bench
Bench - 7 x 3 - 155lbs 15 sec rest
Push Press - 3 x3 - 165 lbs
Tricep Pushdown - 160 x 10, 170 x 10, 180 x 10 60 sec rest
Lying DB extensions - 3 x 10- 55 lbs 60 sec rest
DB Flys - 45 x 3, 50 x 3, 55 x 3
Low Row - 120 x 10, 130 x 10, 140 x 10
ABS
Workouts look good. You going to be doing some studying too? Yea definitely it sucks knowing that I'm going to have to go through a whole season without being able to play, especially since the starting center spot was mine to lose.
Answer:
Day 8, 9, and 10
DE Squat
Squat - 8 x 3 - 205
Hypers - 3 x 5 125
Leg Curls - 3 x 10 - 100 lbs
DB Curls - 3 x 10 - 40 lbs
Abs
____________________________________________
ME Bench
DB Bench - 70 x 3, 80 x 3, 90 x 3, 100 x 3, 110 x 3, 115 x 3
Tricep Press - 210 x 5, 230 x 5, 240 x 5
Fly Machine - 130 x 10, 140 x 10, 150 x 10
Cable Crossover- 25 x 10, 30 x 10, 35 x 10
Lat Pulldowns - 3 x 10 - 120
Abs
____________________________________________
ME Squat
squat - 185 x 10, 225 x 3, 255 x 3, , 265 x 3, 275 x 3, 315 x 3, 335 x 3, 355 x 3
Leg curl - 3 x 10 - 100lbs
shrugs - 3 x 10 - 315, 365, 405
EZ curls - 3 x 10 - 65
Hypers: 3 x 10 - 100lbs
Abs
*hamstring still a problem
Answer:
Try to take a week off from the squats and do just some very light leg extensions and leg curls for a week or 2 to let your hammie heal. By doing this you won't loose any strength and it'll give you some recovery time.
Answer:
I was going to do that but it doesnt really hurt that much im just not as flexible with it.
DE Bench
DB Bench - 8 x 3 - 60lbs
Latteral Raise machine - 120 x 7, 140 x 7, 150 x 7
Tricep pulldowns - 100 x 10, 110 x 10, 120 x 3
Tricep press - 180 x 10, 190 x 10, 200 x 10
Machine fly - 140 x 7, 150 x 7, 160 x 7
Low Row - 120 x 10, 130 x 10, 140 x 10
abs
Answer:
The internet at school was down all of last week so this is my first chance to post.
On Monday we tested our max bench and then did the conditioning test. I maxed at 295.
Tuesday was the squat test but my hamstring was way to sore after monday's conditioning test so i did not participate. I will not be doing any leg work except for some light running until camp starts next week.
Thursdays DE Bench:
DE Bench
DB Bench - 7 x 3 - 70lbs
DB shoulder press - 60 x 5, 70 x 5, 80 x 5
Tricep pulldowns - 100 x 10, 110 x 10, 120 x 3
Tricep press - 200 x 10, 210 x 10, 220 x 10
Machine fly - 130 x 7, 150 x 7, 160 x 7
Low Row - 120 x 10, 130 x 10, 140 x 10
Abs