Gappa's "Addicted To Speed" Journal

falling starts - 4x30
easy starts - 4x30
starts @ 90% - 8x30

Felt sluggish, could of been because of the hoody and pants. Starts didn’t feel strong. I did switch foot positioning on the blocks{moved left foot to front and right foot to the back} and it felt funny but I seemed to get more of a jump off the blocks.

close grip bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x5, 195x4, 195x4, 195x4
db incline - 50x10, 55x6, 55x6
close grip lat pulldown & kneeling scarecrow superset - 120x12 & #4x6, 140x9 & #2x12, 140x6 & #2x12
zottman curls - 25x6, 25x7
Ab circuit:
decline sit ups w/6lbs ball - 2 sets to fail
cable kneeling crunch - 60xfail, 70xfail
cable twist - 30xfail, 25xfail

Total gym time - est. 45 mins.

First time ever doing kneeling scarecrows and the machine just had numbers on the plates and the #4 was way to heavy, but other than that those things rocked my back. I was planning on doing rack pulls tomorrow but it could be a game time decision on swapping it w/box squats. Overall had a solid workout.

rack pulls - 135x5, 135x5, 155x5, 155x5, 175x5, 195x5, 215x5, 235x3, 255x3, 275x4, 315x3, [COLOR=Orange]335x1[/COLOR], 315x2
db step ups on a 12’’ box - 90x8, 90x8, 90x8
hypers - 35x10, 35x10, 35x10
barbell shrug & behind the back bar hold - 225x8 & 135x12 sec, 225x8 & 135x13, 225x10 & 135x12

Total gym time - 1hr 20min

Notes - I set a new pr on rack pulls {335} without straps topping my previous of 315 with straps. I had a huge energy rush after I pulled 275 but on the down side I spent too much time and did way too many sets on pulls. Overall I would say I had another stellar workout.

dips - 12, 7, 7
hammer pulldown and rear delt raise{machine} - 140x12 & 15x10, 160x10 & 15x8, 160x8 & 15x8
db front lat raises - 20x10, 20x9, 20x9
barbell curls and extention superset - 60x9 & 60x8, 60x8 & 60x7, 60x10 & 60x7
swiss ball situp and seated twist superset - 25x10 & 25x10, 25x10 & 25x10, 25x10 & 25x10

Total gym time - est. 30 mins

Notes: Felt sluggish, but I was able to fly through my workout. Shoulders are definately feeling it, in a good way. I was having problems on dips by going down to far on the last set of each, it would be nice if they had a mirror in front of the dip station, but oh well

4x20m warm ups w/blocks
8x30m starts @ 90%

Felt very damn fast, good explosion coming out of the blocks and nice strides. Couldn’t of asked for a better run. Also did a quick rub down on my thighs and calfs too.

close grip bench - 95x5, 95x5, 115x5, 115x5, 135x5, 155x5, 175x5, 195x5, 195x3, 195x3
db incline - 55x9, 60x10, 70x6 <-PR
close grip lat pulldown & kneeling scarecrows superset - 140x10 & #2x10, 140x8 & #3x10, 140x6 & #4x6
zottman curls - 25x9, 25x6, 25x6
ab circuit:
decline sit ups - 10xfail, 10xfail
cable kneeling crunch - 80xfail, 80xfail
standing twist w/plate - 45xfail, 45xfail

rack pulls - 145x5, 145x5, 165x5, 165x5, 185x5, 205x5, 225x5, 245x5, 265x3x1, 285x5, 305x4, 305x4, 315x3
db step ups on a 12’’ box - 95x8, 95x8, 95x8
hypers - 35x10, 35x10, 35x10, 35x9
barbell shrug & behind the back bar hold - 245x8 & 135x15 sec

Called it an early night because my lower back was killing me from overworking it

dips - 13, 11, 5
hammer pulldown and rear delt raise{machine} - 160x10 & 20x9, 160x10, 20x8, 180x9 & 20x6
db front lat raises - 20x10, 20x10, 20x8
barbell curls and extention superset - 70x8 & 50x10, 70x6 & 50x9, 70x9 & 50x11
swiss ball situp and seated twist superset - 25x10 & 25x10, 25x10 & 25x10, 25x10 & 25x10

I figured I would attempt to see where my maxes are on the big 3 this week, I know is kind of short but there’s a long story behind it. Also I figured this could be the end of my “trial” and now that I have a better idea of things I can put together a more concrete routine. Also I’m going to list the pros and cons I’ve come acrossed already.


  • Quick and very effective workouts, very easy to fit in 3 workouts into a busy schedule
  • Nice choice of different exercises from what I was use to doing


  • Zottman curls, didn’t feel like they were doing anything and felt wierd
  • Doing hypers the same day as rack pulls = hella sore back, I need to find some to to sub hypers out with on rack pull days since my gym doesn’t have a reverse hyper machine
  • Barbell extentions are hard on an old elbow injury, but my tri’s were blasted at the end.
    {The last 2 aren’t really WSB related, more so personal cons}

Things I need to improve on:

  • Rack pull tech, I feel a little shakey when reaching max out weight
  • Rotator/shoulder strength and recovery
  • Maybe adding a second leg day due to upcoming winter weather {Sprinting in the snow does not sound like fun}
  • Maybe using staps on all shrugs and rack pulls instead of having my weak grip from the elbow injury hinder my traps and back

Day 1 - Squat
Squat: work up to max
Leg extentions: 3x8-10 doing one leg at a time and light on the weights
Calf Raise: 2x10-15 toe pointed out, 2x10-15 toes pointed in
Decline sit up: 2xfail w/25lb ball

Day 2 - Bench
Bench - work up to max
Low cable flyes - 3x8-10
French press - 3x8-10
Standing plate twist - 2xfail

Day 3 - Deadlift
Deadlift - work up to max
Preacher curls - 3x8-10
DB military press - 3x10-12
Swiss ball sit up w/25lb ball - 2xfail

I’ll be following Ravadongon’s max out schedule which looks like this:
• 2x5 @ 50%
• 1x4 @ 60%
• 1x3 @ 70%
• 1x2 @ 80%
• 1x2 @ 85%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% or new PR.

ME Bench - 135x5, 135x5, 155x5, 155x5, 175x5, 195x3, 215x3, 215x2, 215x1
DB Incline - 65x10, 70x8, 80x5
Seated Row & Rear Delt Machine superset - 140x9 & 20x9, 140x7 & 20x8, 140x8 & 20x9
E-Z bar curl - 65x10, 65x8, 65x7, 65x7
Decline sit ups with 20lb ball - 20x15, 20x15
Kneeling cable crunches - 80x30, 90x20
Cable twist - 20x10, 20x10

Why so many reps before max? IMO, the 85, 90, and 95 are pointless. You’re using it up before you get to the big stuff. For bench I’ve been just doing 8x60%, 5x80%, PR attempt. After a more general warmup, of course.

rack pull - 205x5, 205x5, 225x5, 225x5, 255x5, 275x5, 295x5, 305x5, 345x3, 345x3, 345x2
hang clean - 95x8, 95x8, 95x6
seated calf -160x7, 90x12, 90x3
behing the back shrug & gripper superset - 205x8 & 90x21 sec, 205x7 & 90x19sec, 205x6 & 90x16sec

I decided to do it that way since it kinda mirrors what I do on ME days and I’ve had nice strength gains already. Granted I haven’t maxed out a lot in the past but I do plan on doing it more often and will give your way a shot along with any other ways I come across.

dynamic box squat - 8 sets of 165lbs of 2 reps
leg press - 400x10, 490x10, 600x10
barbell shrug & wrist rollers superset - 225x10 & 10lbs, 245x8 and 10lbs, 245x5x5 & 10lbs

Decline close grip – 135x5, 135x5, 155x5, 155x5, 175x5, 215x4, 215x4, 215x5
Db incline – 70x8, 70x8, 75x6
Hammer pulldown and rear delt raise machine – 160x12 & 20x9, 210x10 & 20x,7, 230x8 & 20x6
E Z curl – 65x10, 65x7, 75x10, 75x6
Ab circuit:
Cable kneeling crunch – 90x30, 110x15
Cable twist – 20x10, 30x10

High box squat – 155x5, 155x5, 175x5, 175x5, 195x5, 215x5, 235x5, 255x5, 275x3, 275x3, 305x2
Hang clean – 115x6, 115x5, 115x5
Seated calf raise – 160x8, 160x8, 160x9
French press – 50x9, 60x6, 60x5
Btb shrug and wrist curls superset – 225x10 & 50x10, 275x8 & 60x10, 275x7 & 60x8

On the high box squat I switched to the lower box after the 5th set because the high box was digging into my hammies.

Swiss ball db bench – 50x17, 50x18, 50x12
Chest supported rows and straight arm lat pulldown superset – 100x12 & 90x10, 135x10 & 100x7, 145x8 & 100x7
Push press – 90x8, 90x7, 90x5
Preacher curl and tricep pushdown superset – 60x8 & 100x12, 60x9 & 120x9, 60x6 & 130x6