Thursday
Sprint Training
10m
30m
30m
30m
10m
Weight Training
Deadlift - 55x3 . 55x3 . 55x3
Bodyweight Squat (different stances) - 15 . 15 . 15
Dumbbell Lunge - 12.5x6 (each leg)
Bodyweight Squat - 10
Quick Note
With this style of weight training, doing more bodyweight movements and such, i dont know if its helpful. but it should be good for conditioning? is this workout ok? or should i change it? thanks
Friday
Weight Training
Pushup - 12 . 12 . 12
Bent-over DB Row - 3x20 . 3x20
Seated Shoulder DB Press - 3x15 . 3x15
Tempo Training
Short distances, ab work inbetween.
—Side Notes—
Monday
Weight Training
Box Squat - 45x12 . 50x12 . 60x12 . 70x12 . 85x12 . 100x8*
Dumbbell Step-up - 15x5 . 20x4
Straight-legged Deadlift - 30x10 . 35x8 . 40x6
Weighted Prone Bridge - 10x30s . 10x30s . 12.5x30s
Weighted Crunch - 20x10
Bicycle Kick - 30 . 30
Crunch - 30 . 30
Then i did 5 15s sprints on the exercise bike with increasing intensity.
Yea I said I would not post here for a bit but I got curious and came back in a two weeks lol 
Wtf richo 
, lol I’m not doubting you but how the hell did you go from squatting 60kgX6 to 100kg X 8 on a box? 
Yea It should increase but damn thats pretty ridiculous for a guy your weight.
I am only questioning because I squat 100kg X 1 for reg squat down to just above parallel and box squat 120kg X 1 to just above parallel weighing 70kg.
Otherwise your training is going awesome.
i have that effect on people, they just have to come check me out haha.
umm i was talking to someone on another board and i think i know why its so heavy. and i think cos the box (bench in my case) was at a height where it was slightly above parrell. so maybe thats why it was heavy. but of course, i am willing to post a video of either a 100kg Box Squat or of a less weight, but i will post a video where it shows how far i go down and that. so maybe the video will show why…
thanks anyway, the people who were in my gym at the time (well a girl when it was being done) was like ‘holy f**k, dont kill yourself’ and ‘you know i cant help you if something goes wrong’ so yeah. but then she told the two guys who were coming around later and they were like ‘sh!t me, thats awesome’.
but yeah thats understandable to question. i guess all questions will be answered with the video and we’ll see how low i am really going. haha i am scared, because my 100kg Box Squat probably wont mean a thing if it isnt low enough lol.
thanks for that, your my motivation for not missing workouts. you laid down the challenge (even though you probably didnt mean it) for 6 weeks. and im nearly half-way through. and my workouts have been good. i just wish my workouts will be this good like todays in the future.
thanks Rapsmvp, but dont go too far, it doesnt hurt to have a peep every now and then and post a reply. i really respect you, so to have you posting is very motivating.
Here is my source of motivation, thankyou Rapsmvp
Don’t post a vid I believe you fully, I am just impressed which is good cause I want you to succeed! 
If your going to post a vid post a vid of your running so we can help your technique.
Your gym sounds wicked if your getting all those compliments. I work out in a gym with a bunch of meat heads so I feel like a pussy squating what I squat lol! 
Its excellent to see you sticking to the programme you will notice changes and be rewarded after a good 8-12weeks. Keep eating well btw.
Oh I will post in this journal, I just meant that I was too busy to keep my journal going for the time being 
im getting a video done for another board, so i may as well post it here. and my running, i will get that next week.
as for my gym, haha its my home gym and i have a bunch of mates and that who come around and use it. i have two of them doing WS4SB and the girl is doing a personal program, and i have a couple more peeople signing up.
thats whats keeps me motivated, knowing about the results and rewards of hard work.
i might have a scroll through your journal while im at it haha
Tuesday
Weight Training
Benchpress - 30x8 . 32.5x6 . 37.5x4
Barbell Row - 35x5 . 35x5 . 42.5x5
Shoulder Press - 20x5 . 20x5 . 20x5
Upright Row - 30x5 . 30x5 . 30x5
Les Mills?
Good work Richo, keep at it.
Thursday
Weight Training
Box Squat - 65x10 . 75x10 . 85x6
Walking Lunge - 15x8 . 15x8 . 15x8
Front Squat (Different Stances) - 20x8 . 20x8 . 20x8 . 20x8
Prone Bridge - 30s . 30s . 30s
Rocky IV Style Ab Work - 10 . 10
Crunch - 30 . 30
Friday
Weight Training
One-arm Dumbbell Benchpress - 12.5x8 . 12.5x8 . 12.5xx8
Lat Pull-down - 34x6 . 34x6 . 34x6
Dumbbell Shrug - 15x8 . 20x8
Bench Dip - 20 . 10
Hammer Curl - 7.5x10 . 7.5x10 . 7.5x10
Saturday
Week in Review
Well its been a good training week. this week i planned on not doing sprinting due to my ankle but it is feeling good now. so next week the spikes are back on. thats something to look forward to.
now my two leg training sessions have been the best ones to date. each exercise was done with full concentration and using the right weight and such. i dont remember doing leg training like this in the past, so i will continue to use and build upon this, learn from them.
the upper body was alright, tuesday was pretty iffy, not the best. but yesterdays was good. i feel i am making progress hypertrophy wise, looks wise, as i havent really compared exercises to weight lifted and such.
things that was good out of the week was…
1/ Box Squatting - im glad i decided to try this exercise, very helpful. best lift was 100kg with it, so happy.
2/ Weighted Prone Bridges - if these werent hard enough, i could feel my core just strengthening at the seams.
3/ Core Training In General - i am really starting to work my abs and core more (as in smarter and actually training it) and it has been going good. trying new exercises and using weights.
4/ Front Squats - good to do something different. i could go deeper in these and use different stances each set.
5/ One-arm DB Bench - these were amazing. it really makes you work as you have to balance yourself so you dont tip over haha.
Some things not happy with and need to change or add…
1/ Traditional Squats - i didnt do them this week, but i feel i need to add these in, and go lighter and deeper than i have been.
2/ Lat pulldown - again, go lighter and really focus on the muscle contraction
3/ Rocky IV Style - this exercise i think was done wrong, so i might need to practice it.
other than that, everything good.
my plan for next week is…
Monday - Sprint / Lower Weights
Tuesday - Tempo / Upper Weights
Wednesday - OFF
Thursday - Same as Monday
Friday - Same as Tuesday
Saturday and Sunday - OFF
Stay tune everybody, and post some comments or opnions or questions or anything…
Great week of training, Richo. Keep up the good effort
Good luck. Good to see some training in ur log rather then talking. Keep it up. Nice Box Squat.
Thanks ravadongon, it did feel like a good week.
Thanks. haha i agree with your comment about the log. yes my previous logs had me talking more BS than me actually training. that was a downfall, and one reason why i had more talk than walk was because i was inconsistent. however, the 6 weeks challenege by rapsmvp means there will always be training workouts posted. thanks for the box squat comment
Good idea with the review, well done.
What is the 6 week challenge with Rap? I must have missed that.
yeh i think the review is better than the daily notes, because i can save everything up for the end of the week and do an anlayse…
well he didnt offically set it, here is what he said in my older journal…
so i thought that was a challenged laid down to me. im halfway there, and once i reach 6 weeks. i might deload then back into it again
What week are u?