JCarvell’s BodyBlog

Hi all, ive just started the WS4SB program by Joe Franco after reading good things about it on here and on T-nation.  I was doing the ABBH progamme but found it quite boring.  Also i didnt think that it was good for my Rugby traning as WS4SB.  and after seeing the vids on Youtube i had to give it a go.  To day i did legs first was Box squats working up to my 3RM.  It went as follows:

*Starting with an empty bar.

Sets of 5 up to 45kg

Sets of 3 up to 65kgs

Then 5 set of 1 rep at 72kg

Bulgarian Split Squats with Barbell 3 sets X 10. 10kg Barbell

Leg Curl 3 sets X 12. 20kg

Abs= Crunches, Decline, Pikes. 3 sets X 15 each.

Legs felt real good the best ive felt in ages and my abs were nice and sore.

Cant wait for Max effort upper body and Rep day for upper body.

Got injuried playing yesterday, a knee into my kidney region so just resting up for a few days the crack on with the training on wednesday.

Workout 1

Squat 5×3 90% + 10×2 70%

Bench Press 5×3 90% + 10×2 70%
Incline 3×10

Barbell Bent-over Rows 5×3 90% + 10X2 70%

Dumbbell Curls superset with Weighted Dips 10×3

Crunches 3×12

Workout 2

Squat 5×3 90% + 10×2 70%

Dumbbell Shoulder Press 5×3 90% + 10×2 70%

Barbell Rows 5×3 90% + 10×2 70%

Barbell curls superset with Tricep Pushdowns 10×3

Prone Bridges 3×30secs

At the momment im using pre, post exhaustion and supersets for much of my trainining and i’ve seen really good gains in size and strength.  Foe example my chest workout is:

Flat Flyes superseted with flat bench press

Incline flyes superseted with inlcine press

Low cable flyes superseted with low cable press

All 3/4 x 10

Then 3 X 5 of flat bench at 90% of 1 rep max

At the momment i’m thinking about changing my workout and doing supersets.  I was wondering if any one had any good workouts or advice for me. At the momment im using MAX OT.

At the momment im using strict form, my rugby coach has told me that this would be better as injuries are less likely.  Meaning that some of my weights have gone down abit to help me think about the form of the set.  I have also started to do more cardio.  3 30min sessions a week plus, intense cv training on Tuesday night at the rugby club then drill work on Thrusday night. All is looking good, and with concentrating on my form the muscle soreness has increased 100%

Weight has gone down on some aspects of my training due to my personal training session, last thursday.  PT told me to concentrate on form more than just weight.  Feeling alot more brun this why and feel more pumped than before.

Started to increase the wieghts big time for increase in intensity.  Included new hyperextension for back training, to increase power in the tackle for rugby.