Every Damn Day (WS4SB)

[TeddyWestside]

Stats:
Age: 20
Weight: 150lbs
Height: 68in.

PRs
Bench 180lbs
Squat 290lbs
Deadlifts 345lbs

Note: Don't think i could necessarily hit those right now as these are from a few months ago.

I'm looking to gain some strength and maybe a little size on this program, but mostly i'm just looking to get stronger. I have done the routine before and was a fan of it. I had good gains before, but didn't really stick with it for one reason or another.

Gaining size right probably isn't all that feasible given my activity level (1-2 hours of tennis a day), but I'm not all that concerned with putting on weight at this point. I'd be happy just to improve my big three lifts and stay at my current weight.

I'll post more about diet and the numbers from my first two workouts when I get back from work

[-AJA14-]

Good Luck, but at your size and level, you might want to try out a 5x5 program first.

[PBRevolution]

Good Luck, but at your size and level, you might want to try out a 5x5 program first.

WS4SB = West side for Skinny Bastards

[TeddyWestside]

WS4SB = West side for Skinny Bastards

Yep. That's me.

Here are my first two workouts

Dynamic Lower Body

DB Jump Squats 25lbs x 10 5 sets
Trap DL 225lbs x 10 3 sets
Back Extension x12 x12 x12
Abs

Max Effort Upper Body
Flat Bench
155lbs x 5 (First time doing heavy bench in a while, probably could have gone for more like 165-170)
Chin-ups x10 x9
Superset DB Rows/ Rear Delt Flyes 60lbsx12/20lbsx12 65lbsx10/20lbsx10 70lbsx8/20lbsx12
Smith shrugs 110x12 3 sets
BB curls 60x12 70x10 80x6

[TeddyWestside]

I don't really track calories but my diet generally looks something like this

Meal 1:
3 whole eggs (don't usually eat anything else here because I usually train soon after breakfast)

Pre-workout:
200 mg Caffeine
5g Creatine
1 Scoop Cytosport 100% Whey (80% concentrate, 20% isolate, 5g BCAAs, 27g protein)

Post-Workout
2 Scoops Cytosport
1/3 Cup FF or 2% milk (i need a little milk when i use two scoops, with only water it just gets too nasty)

Meal 3
1 Can Tuna
Carrots/Green vegetable

Meal 4
1 Medium Chicken Breast
Carrots/Green Vegetable

Meal 5
Usually 1/2lb of some type of red meat, often hamburger
1 cup of some type of complex carb (brown rice, whole wheat pasta, oats etc.)

Meal 6
either another 1 scoop protein shake
or another can of tuna

[-AJA14-]

WS4SB = West side for Skinny Bastards

I know the abbreviation.

[TeddyWestside]

I like WS4SB because while the workload might be a little more in terms of sets and days it is less in terms of multiple heavy sets, which I think would make the day after lifting impossible for tennis. This way i think I can still lift and progress, while being able to keep up practicing. The point of WS4SB is, after all, geared more towards athletes than just raw strength and size. I do appreciate the suggestion though.

[PBRevolution]

I know the abbreviation.

Care to elaborate on why you don't recommend it for him?

[lhart6272]

Care to elaborate on why you don't recommend it for him?

He might progress faster with higher frequency on the big 3.

But whatever makes one happy, I like the template.

[mark!]

Good luck with your goals man.

[-AJA14-]

Care to elaborate on why you don't recommend it for him?

Well someone already answered for me, I just think if you want to get stronger 5x5 is the way to go in the beginning. But if he likes WS4SB then go for it.
I wish him Luck to reach his training goals.

[Sammich]

Dear sweet Jesus... You need a lot more food.

[lhart6272]

Dear sweet Jesus... You need a lot more food.

Lots.

[TeddyWestside]

yea I'm aware that my cals are pretty low. I'm trying to slowly up them but my stomach doesnt take it too well and then im bloated and sick on the court, but i will keep trying to add more

[TeddyWestside]

Upper Body Repetition Day
Flat Bench 110lbs x10 x10 x10 x12
Superset Chinups/Scarecrows(5lbs plates) x9/x10 x9/x10 x8/10
Military Press 70x12 75x10 80x8
Superset DB shrugs/DB HammerCurl 50x15/30x15 50x15/35x10 50x15/40x6