Ssdd's Log: Step by step walk the thousand-mile road

Thanks DrBdan, this is definitely the longest and most consistently Ive EVER run any kind of routine without missing or postponing a workout, so that in itself is a goal Ive accomplished.
I went to Hemingways in Seaside Heights on saturday night for my girlfriend's birthday (basically the setting of the show Jersey Shore), its not our scene at all but she wanted to get dressed up and go out. I grabbed a 6pack of Long Trail unfiltered IPA and drank 4 of them in the hour before going to the club, then had 3-4 Yuenglings at Hemingways, then drank another IPA when we got back to the room in seaside at like 3:30AM. I was looking for Dogfish Head 60min IPA or some other ~9% IPA I had last week that comes in a stubby bottle like Red Stripe, but Long Trail was all I could find. Lately I only ever drink 2-3 beers at a time on occasion so I was hammered.
A lot of girls were dancing in front of me and making eyes, and I actually got approached by another one while my girlfriend was in the bathroom, that was awesome, (hopefully my gf never reads this log.)
 
6/29
Back to grappling 8-9: butterfly guard drills- 2 sweeps
Kickboxing 9-10 bag work rounds, defense drills, 60 alternating bw lunges in a row, 60 pushups in a row, 60 toe touches in a row. Think im going to get a BCAA supplement to help keep my shit intact for all these workouts. Training is going to be 8-10 monday, weds, friday.
 
6/30 Rep Upper 7:20AM
Barbell Pushups feet elevated 4" above bar: 10, 35, 27, 19
A) neutral grip chins: 11, 10, 9
B) cable scare row: 15x10, 12.5x10x2, 10x10
Standing DB military press: 30sx12, 30x10, 30x8, 30x7
C) BB OH shrug: 90x15x3
D) BB curl: 40x10x2, 40x13

Edit:
7-8pm: Kickboxing: repeat of yesterday: 1 3min round of hand combos on heavy bag, 1 of kicks, 4 of hands finished with a kick and vice versa, defense drills, then 2 rnds 30s/30s/30s alternating lunges/toe touhes/push ups
So i did at least 120 pushups overall today, my shoulders ache

8-9pm: grappling butterfly guard drills. Rolled 10min straight with a 200lb bjj purple belt he kicked my ass hard, then had a good competitive 5min roll with a guy my level
 
Last edited:
7/1 ME Lower
Deadlift: 135x5, 155x5, 175x5, 195x5, 215x3, 235x3, 265x5 (weight+rep PR)
Step up (box at top of knee level): 95x10x3
GHR: handassisted x10x3
Ab circuit: 10 V up, 10 sprinters, 15 toe touches, 10 hip ups x3

DLs were smooth. Was thinking about going for 285 but decided to save that for next week
 
7/4 ME Upper - Happy Independence Day
BB Bench: 45x10, 75x5, 105x5, 135x5, 165x3, 185x3 (PR) went for 4th rep, failed. Got help from a random dude at the next bench before resorting to the roll of shame
DB bench: 60x14, 60x13
A) DB Row: 70x10x3
B) Face Pull: 57.5x15x3
BB Shrug: 170x12x3
DB Curls: 25x12, 25x9, 25x5
 
7/5 DE Lower
Depth jump from 12" box: 3jumps x8
Bulgarian split squat front foot elevated: 75x10x3
GHR: hand assisted, almost got one full one 0x10x3
Hanging Leg raises: 12x1, 10x2

Was not feeling it at all today. A bunch of chinese food is a bad preworkout meal
Split squats are easier when I just pound them out and dont think between reps
 
7/6 8pm submission grappling: new warm ups and drills, butterfly guard drills, 3 5min rnds rolling
9-10pm kickboxing 2 bag rnds, partner drills, 2 bag rnds, sparring, 50pushups, 60 toe touches, 60 alternating lunges, stretching
 
7/7 Rep Upper
Incline DB Bench: 45sx8, 60sx14, 60x11, 55x11, 55x10
A) neutral grip chin: 11x2, 10x1
B) scarecrows: 12.5x12, 12.5x10x2, 10x8
Standing DB military press: 30x10x4
C) OH shrugs: 95x15x3
D) BB curls: 40x11, 40x12, 40x15

Weird DBs felt heavy for incline press today, did quite a bit worse than last time I did incline DB press. Wonder if it has to do with training last night, training right after i got off work, or just a bad session. improved on chins by a bit
 
7/8 ME Lower
Deadlift: 135x5, 155x5, 175x5, 195x5, 215x3, 235x3, 265x3, 285x2 (PR)
BB step up: 100x10x3
GHR: 0x10x3
Circuit: 10v up, 12 sprinters, 15 toe touch, 10 hip up x2

At first I was disappointed I couldn't DL 285 3-5 times, but realize overall I did the same number of reps as last week,
with the last 2 reps being a 20lb PR

Edit: 8-9pm Grappling
Repeat of wednesday + 1 more 5min round of rolling
 
Last edited:
7/11 ME Upper 7:40am
BB bench: 45x5, 75x5, 105x5, 135x5, 165x3, 180x5 (rep PR)
DB bench: 60x15, 60x14
A) DB row: 70x11x3
B) face pull: 57.5x15x3
BB shrug: 170x12, 170x13, 170x14
DB curls: 25x11x3
 
7/12 DE lower
Depth jumps: 3 x8 12" box
Bulgarian split squat: 80x10
GHR: x10
Hanging Leg Raises: 12x3

damn it I didnt get to start until 9pm and I am just tired and lazy today. Ate shitty, AC broke its hot, mentally stressful family problems. Call it a deload day. At least I foam rolled, warmed up, stretched got the blood pumping and got a little something in.
 
Did you tweak the programme? I thought that W4SB doesn't have a second lower body day... and that the second day is changed from 'dymanic effort' to repetition, anyway. (BTW, I am totally in favour of such tweaking- if it was done and I understand correctly- it would make W4SB more like real Westside.)
 
Nope, its Defranco's own tweaking. http://www.elitefts.com/ws4sb/WS4SB.pdf
Its Westside for Skinny Bastards Part 3

The second Upper body day is switched to repetition instead of dynamic in the original program (and this new version). A second lower day, dynamic lower, is added in the new version.

He also has specific programs in that .pdf for speed/sprinting, in-season athletes, and geezers.

The FAQ should be updated to include this version
 
7/13
8-9pm grappling
More butterfly guard drills, rolling
9-10pm kickboxing
Bag rnds, defense partner drills, bag rnd, defense partner drills, sparring
 
7/14 Rep Upper
DB incline Bench: 40x8, 60x14x2, 60x12, 60x10
A) neutral grip chins: 12x2, x11
B) cable scare crows: 15x12x3
lateral raise: 20x10
DB military press: 30x12x4
C) Overhead shrug: 100x15x3
D) BB curl: 45x10, 45x12, 45x13

Gym was fucking packed, I did my bench and pull ups then went home. I couldnt find 2 of my 10lb plates so did some lateral raises first, then did some more searching and found them in a closet. Then I loaded the DB handles for the db military presses.

Whats the deal with BBers and partial movements? Saw a dude doing 90lb DB presses, which is pretty impressive, but only going down to where his elbows were not quite 90*, so if it was a barbell in his hands itd be like he was lowering it down to his forehead and then pressing it up.
 
7/15 ME Lower
High bar Squat: 0x5, 45x5, 75x5, 105x5, 135x5, 165x3, 185x3, 215x3, 225x3(PR)
BB Step Ups: 110x10x3
GHR: 0x10x3
10 v-up, 10 sprinters, 15 toe touches, 12 hip ups; 10 v-up, 10 sprinters, 15 toe touches, 15 hip ups



Yes, Today was full of win, bullshitting on tuesday paid off, or the extra coffee and Xtend BCAA supplement I started taking paid off. The Xtend is 1000x better than the pea protein I had been taking with black coffee before workouts. It tastes like a fucking tootsie pop, the flavor is so strong I cant even taste the coffee. Thats much better than tasting like dirt and shit mixed with sweat.
Anyway the last squat set was tough, and my form probably broke down a litte, but who cares, I got that shit down and up. On the last slow rep there I felt the strain almost completely in my hamstrings.
 
7/18 ME Upper
BB Bench: 45x5, 75x5, 105x5, 135x4, 165x3, 185x5 (PR)
Incline Bench: 55x11, 55x14
A) DB Row: 70x12x3
B) Face Pull: 57.5x15x3
BB Shrug: 170x15x2, 170x13
DB Curls: 25x12x3

bench was real slow on rep 4, and rep 5 was a grinder, jumped immediately onto incline after I racked the weight, usually I at least pull the weights off the bar before going to the next exercise but since the gym was so empty i moved right away.
 
7/19 DE Lower
warm up - 1.5mi bike ride to pick up my car from the shop

Depth jump (12" box): 3 x6 my height was terrible and getting worse every set today
Bulgarian split squat front foot elevated: 80x10x3
GHR: 10x3
Hanging Leg Raise: 12x3
 
8-9pm grappling
Drill: Arm drag (sort of) from guard to arm bar, and a sweep
3 5min rounds of Rolling
Kickboxing 9-10: combos on the bag and sparring. God damn was I tired today
 
7/21 Rep Upper
BB incline bench: 105x20, 105x15x2
A) neutral grip chins: 0x12x3
B) cable scare crows: 15x12x2, 15x15
DB military press: 30s x13, 30x12, 30x8x2
C) OH shrug: 105x15x3
D) BB curls: 50x10x3

Meant to do flat bench as my main lift but all the benches were occupied and I didnt want to wait.
That shot out my shoulders so i was feeling pretty weak when I got to military press
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,494
Messages
55,495,452
Members
174,790
Latest member
stor

Share this page

Back
Top