WSFSB III: ME Lower Body

Lunchtime:
Front Squat: 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x3, 215x3, 235x2.

Evening:
Reverse Lunge w/Front Foot Elevated: 70x10x4

GHR: Failure at 13, 11, 10, 9, 9 reps.

Seated Calf Press: 55x10x4

Leg Raises/Decline Twisting Situps Superset: 5 sets to failure

WSFSB III: RE Upper Body

All Notation: Weight x Reps x Sets

Yesterday:
1.5 hours of walking in body armor.

Today:
Lunchtime:
Incline Bench Press: 145x10x4

Evening:
Chinups: BWTx3x6

Hammer ISO High Rows: 72.5x15x4

Incline Lateral Raises: 15x7+3, 15x7+3, 15x7+3, 15x7+3

Reverse Curls: 50x12x4

Trap Bar Shrugs: 154x10x4

There was no Abs Class tonight and since someone was coming into the office to work on the LAN wiring and I had to watch, no time for aerobics.

WSFSB III: RE Lower Body

All Notation: Weights x Reps x Sets

Lunchtime:Smith Machine Box Squats (Slightly Below Parallel): 95x7, 115x7, 135x7, 155x7, 175x15x4. Was supposed to do 165 lbs but felt like doing more.

Evening:

Assisted pistols (Average Band): 5 sets of 10

Leg Curls: 90x15x5. Was supposed to be 4 sets only, just felt like hammering them.

Hammer Calf Press: 180x15x4

Leg Raises/Decline Situps Superset: 5 sets to failure

Walked in body armor for 45 minutes.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Lunchtime:
2-Board Bench Press (No Leg Drive): 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 205x3, 230x2, 215x2. Goal was 230x3 but after the second rep I ran out of steam. Like last week, it launched about an inch or so then stalled.

Evening:
Abs Class

Wide Pullups: BWTx3x6.

Hammer ISO Super Incline Press: 35x30x2, 40x25x2. Decided to switch to this movement instead of the pushups. Felt like I need more upper chest work. To make up for not having done it last week, I did last week's work and today's. Will feel miserable tomorrow, I'm sure.

Hammer ISO Row (Elbows In): 82.5x15x4

Preacher Curls: 60x12, 60x9+3. 60x6+3+3, 60x6+3+3

Seated Overhead Shrugs: 135x10x4

Walked outside in body armor for 45 minutes.

WSFSB III: ME Lower Body

Lunchtime:
Front Squat: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 215x5.

Evening:
Reverse Lunge w/Front Foot Elevated: 60x15x3

GHR: Failure at 13, 11, 10, 8, 8 reps.

Hammer Calf Press: 82.5x8x5

Leg Raises/Decline Situps Superset: 5 sets to failure

Blast Strap Ab Fallouts (Knees on Mat): Failure at 5, 4, 4, 3.

WSFSB III: RE Upper Body

All Notation: Weight x Reps x Sets

Lunchtime:
Incline Bench Press: 125x15, 125x11+4, 125x9+6. It should have been 3 sets of 15 at maybe 50-55% 1RM but I went with 60%, which I could do for one clean set of 15 on the first try, and clustered the other 2 sets.

Evening:
Abs CLass

Chinups: BWTx3x5

Hammer ISO High Rows: 107.5x8x5

Incline Lateral Raises: 10x15, 10x10+5, 10x10+3+2

Trap Bar Shrugs: 134x15x3

Reverse Curls: 45x5x3

30 minutes on the Elliptical

WSFSB III: RE Lower Body

All Notation: Weights x Reps x Sets

Lunchtime:
Smith Machine Box Squats (Slightly Below Parallel): 85x4, 115x4, 145x4, 175x4, 205x4, 235x8x5. This workout was pretty good. A lot of work but easier than expected. I could see why some people squat in boots, they really do feel better.

Evening:
Assisted pistols (Average Band): 5 sets of 9

Leg Curls: 120x8x5

Hammer Calf Press: 235x8x5

Leg Raises/Decline Situps Superset: 5 sets to failure

Pallof Press Isometric Holds: 30 x 20 seconds x 3

Walked in body armor for 45 minutes.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Lunchtime:

2-Board Bench Press (No Leg Drive): 75x5, 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 215x4. Almost had that 5th rep but it stalled a few inches after takeoff.

Evening:

Abs Class

Wide Pullups: BWTx3x5. I'm starting now to transition to no band assist for chinups and pullups. My max in a set is 6, so I cut that in half and did 5 sets of that. Week 2 is 6 sets, week 3 is 7 sets.

Pushups (Feet raised 3"): Maxed out at 26 and 13 reps.

Hammer ISO Row (Elbows In): 125x8x5

Preacher Curls: 55x15, 55x8+7, 55x8+4+3

Seated Overhead Shrugs: 105x15x3

Walked outside in body armor for 45 minutes.

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Deficit Deadlifts off 2" Block: 145x5, 180x3, 215x3, 250x2, 285x1, 320x1, 355x1, 365x0.
Bulgarian Split Squats w/Front Foot Elevated: 70x10x4

Leg Curls: 90x12x4

Blast Strap Ab Fallouts (Knees on Mat): Failure at 4, 4, 3, 3.

Seated Calf Raises: 60x12x4

20 minutes on the Elliptical.

355 on the deadlifts was one ugly rep, but I had to give 365 a shot. My lower back started to get tired halfway through the sets so I think maybe I was just overtrained on this movement/pulling from the floor. Afterwards, I dropped the weight to 135 and began experimenting with a setup for the reverse band deadlifts that I want to use the next time I deadlift. My first impression is that I will like these better than rack pulls based on feel alone.

WSFSB III: RE Upper Body

1 hour walking in Body Armor

Blast Strap Pushups w/Feet Elevated: Failure at 12, 11, 10, 9 reps.

Assisted Wide Neutral Grip Chinups (Monster Mini Bands): 3 sets of 8, 1 set of 7

Assisted Wide Neutral Grip Chinups (Average Bands): 4 sets of 10.

Hammer ISO High Rows: 80x12x4

DB Shoulder Press: 65x4x7

Reverse Curls: 40x20x3

WSFSB III: RE Lower Body

Smith Machine Box Squats (Slightly Below Parallel): 175x12x4

Hammer Calf Press: 175x12x4

GHR: Failure at 12, 10, 8, 8, 6 reps.

45 degree Hyperextension: Failure at 13, 12, 11, 10, 9 reps.

Pallof Press Isometric Holds: 25 lbs for 30 seconds for three sets

Assisted Pistols (Average Band): 5 sets of 9

20 Minutes on the Elliptical.

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Flat Bench Press: 95x5, 115x5, 135x3, 155x2, 185x1, 205x1, 225x1, 215x1. Got my 225 back, and with my feet up to boot. I noticed that while I now have a lot more pop off the chest, I slow down a lot 3-4 inches off the chest. So, time to bring out the boards.

Assisted Really Wide Pullups (Monster Mini Band): Failure at 3, 2, 2, 2, 1 reps.

Assisted Really Wide Pullups (Average Band): 3 sets of 9, 2 sets of 8

Hammer ISO Rows (Elbows In): 90x12x4

DB Shoulder Presses: 60x6x5

Preacher Curls: 50x20, 50x12+5+3, 50x10+4+3+2+1

Behind The Back Shrugs: 120x10x4

20 minutes on the elliptical at Level 10.

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Deficit Deadlifts off 2" Block: 145x3, 180x3, 215x3, 250x3, 285x3, 320x3

Bulgarian Split Squats w/Front Foot Elevated: 50x15x3

Leg Curls: 150x4x6

Blast Strap Ab Fallouts (Knees on Mat): Failure at 4, 3, 3, 3.

Seated Calf Raises: 100x4x6

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

1 hour walking in Body Armor

Blast Strap Pushups w/Feet Elevated: Failure at 12, 11, 10, 8 reps.

Assisted Wide Neutral Grip Chinups (Monster Mini Bands): 4 sets of 7

Assisted Wide Neutral Grip Chinups (Average Bands): 4 sets of 10.

Hammer ISO High Rows: 130x4x6

DB Shoulder Press: 55x8x4

Reverse Curls: 35x25x2

Behind The Back Shrugs: 100x15x3

WSFSB III: RE Lower Body

Ab Class

Smith Machine Box Squats (Slightly Below Parallel): 285x4x6. The weights moved slow each set. Afterwards, I felt crushed in every way. I'll blame the volume and the long warmup.

Hammer Calf Press: 285x4x6

GHR: Failure at 11, 9, 7, 5, 3 reps.

45 degree Hyperextension: Failure at 13, 11, 10, 9, 8 reps.

Pallof Press Isometric Holds: 25 lbs for 30 seconds for three sets

Assisted Pistols (Average Band): 5 sets of 9

WSFSB III: ME Upper Body

I walked for an hour with my body armor on before the workout.

All Notation: Weight x Reps x Sets

Flat Bench Press: 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x3.

Assisted Really Wide Pullups (Monster Mini Band): Failure at 3, 2, 2, 1, 1 reps.

Assisted Really Wide Pullups (Average Band): 5 sets of 8

Hammer ISO Rows (Elbows In): 150x4x6

DB Shoulder Presses: 45x10x4

Preacher Curls: 45x18+7, 45x14+7+4

Behind The Back Shrugs: 100x15x3

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Deficit Deadlifts off 2" Block: 145x5, 175x5, 205x5, 235x5, 265x5, 295x5, 315x5.

Bulgarian Split Squats w/Front Foot Elevated: 90x5x5

Leg Curls: 135x6x5

Blast Strap Ab Fallouts (Knees on Mat): Failure at 4, 3, 2, 2.

Seated Calf Raises: 82.5x6x5

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 9.0 MPH and 2 minutes at 3.0 MPH.

WSFSB III: RE Upper Body

All Notation: Weights x Reps x Sets

1 hour walking in Body Armor

Blast Strap Pushups w/Feet Elevated: Failure at 11, 10, 9, 8 reps.

Assisted Wide Neutral Grip Chinups (Monster Mini Bands): 4 sets of 6

Assisted Wide Neutral Grip Chinups (Average Bands): 4 sets of 9.

Hammer ISO High Rows: 110x6x5

DB Shoulder Press: 40x12x3

Reverse Curls: 30x30x2

Behind The Back Shrugs: Worked up to 180 lbs 5RM

I Know . . . It's Only one . . .

Finally, after months of working it and trying different methods to do so, I finally achieved my first one legged squat (Pistol). Not a quarter squat pistol, either, but front foot off the ground and well below parallel. Now, to add more, can't sleep on it.