Q 8/22/11 WSFSB Volume Upper

Dips: +20lb x15 x4
Chinups: +20lb x10, 10, 8
Facepulls: 110lb x12 x3
DB overhead press: 45lb x8, 5; 35lb x8 x2
Smith machine shrugs: machine+190lb x10 x3
Barbell curls: 70lb x8 x3

Q 8/19/11 WSFSB Bench intensity

Bench: 185lb x5 @9
10lb PR and not too difficult.

DB overhead press: 35lb x16 x2
Explosive, fast reps...fatigue sets in fast too.

Seated rows: 160lb x12 x3

Face pulls: 100lb x12 x3

Shrugs: 3 plates on smith machine x10
2 plates x10 x2
decreased weight to get better range of motion and stricter form.

Barbell curls: 70lb x10
60lb x10 x2
decreased weight to get better range of motion and stricter form.

Q 8/17 WSFSB Squat intensity

Squat: 290lb x5 @8
Much easier than expected. Each rep was fairly fast.

Pistol squats: 16lb x8 x3

Leg curls: 80lb x10, 95lb x8 x2

Swiss ball crunches: 10lb x10 x3
Ab exercises all feel incredibly silly, but I guess trunk flexion is a weakness I could bring up.

BW at 171lb. 290/171 = 1.70.
I want to make sure strength/bw ratio goes up every time until I reach 315/175 = 1.80 sometime in the next 2 months.

My WS4SBv3

For those that are interested, this is my personal version of WSFSBv3, the speed and strength variation. 

This is the original article. 

The strength and speed template is intended for athletes who want/need to incorporate speed training and conditioning into their program. In my version I've added extra conditioning finishers on upper body days, as I rarely get to do a pure conditioning day.