My WSB thoughts

[blackbeard]

Well its been 12 weeks of a WSB routine for me..I can honestly say this has been one of the most productive routines i have been on..I feel good/strong and i have seen results from just training and food minus vitamin S..My diet did get a little sloppy lost my appetite for some days but i tried to get in lots of protein carbs around workouts..I dont want to stray to far away from 242 class im 252 right now up a good 6 lbs in the 12 weeks..most likely muscle but im sure some fat. Since hypertrophy is not my goal i didnt take any measurements but i can say that my tris are bigger my quads are bigger and so are my abs LOL (im talking about the actual muscles though)..Delts look bigger and i really dont do much work other than heavy presses, brds, speed work..

Just some highlights and things id like to beat in the next 12 weeks
525 off a 15 inch box (i want a 600lb box squat soon)
Suspended GM's 535 from slightly above the navel
3 brd press 425

Things i want to do a little differently:
i really neglected my deadlift as far as maxing goes..my posterior has gotten stronger but i need to translate that into a bigger pull..my family has had a string if extremely bad backs which has played on my mind..I NEED TO LEARN TO PUSH a heavy weight when DL'ing..im working more on form changes ive been keeping my feet too close..for me ive always had success with a wider (not sumo) stance so i can use my big fat ass to get the weight up..

Keep hammering the posterior
be a little smarter: some days i felt a little weak but would max anyway..listen to the body more and dont be afraid to just do assistance and not max..

will be adding Metal Briefs for better protection/support as my weights are going to be getting heavier..

learn my bench shirt..i have no idea what to expect as far as the kinds of numbers i can put up..ill just say over the next 12 weeks 500 would be nice..but more importantly is learning to work with the shirt and not just throw up numbers

I may or may not bring some bands in for squatting..i may just wait and see how this next 12 week block goes..Id rather progress with straight weights than bring out all the tools and hit a plateau..

Anyway sorry for the long post..This was as much for me to get my thoughts on paper or screen lol as it is for anyone thinking about getting themselves on a routine like this..thnks to Wench, Dawg , PB and that flamer JCP lol

 

[jcp2]

I have some things i need to change around. I am waiting on some help from iron addict, i need to get my raw bench back up into the low 400's, my dead up to 600 and my box squat in the mid 500's. My weight is getting out of control, lol. I am 270 right now, and i don't want to get too much heavier. I am afraid if i ever go back to cycling i am going to be a 300lber. Oh, and start pulling you pussy, those speed pulls aren't going to do anything except teach you how to pull light weights, fucking useless, lol. My form is so much different when i have to pull heavy and pull light. I can't get into the right groove until i put 400 on the bar.

 

[blackbeard]

I have some things i need to change around. I am waiting on some help from iron addict, i need to get my raw bench back up into the low 400's, my dead up to 600 and my box squat in the mid 500's. My weight is getting out of control, lol. I am 270 right now, and i don't want to get too much heavier. I am afraid if i ever go back to cycling i am going to be a 300lber. Oh, and start pulling you pussy, those speed pulls aren't going to do anything except teach you how to pull light weights, fucking useless, lol. My form is so much different when i have to pull heavy and pull light. I can't get into the right groove until i put 400 on the bar.

youre a bigger fat ass than me lol j/k
i know looking at my log not once did i even do a max rack pull..thats friggin pathetic..it will change..

whats wrong with being a 300lber? i just dont wanna compete in the 275's NOT that im competetive in the 242 right now lol..but i think its relatively easier to work up to that classes numbers

 

[Princess]

Anyway sorry for the long post..This was as much for me to get my thoughts on paper or screen lol as it is for anyone thinking about getting themselves on a routine like this..thnks to Wench, Dawg , PB and that flamer JCP lol

awww, you're welcome hon, but i didn't do anything. you did it all.

 

[Smallguy]

good luck with shattering your new goals

 

[Illuminati]

Just some highlights and things id like to beat in the next 12 weeks
525 off a 15 inch box (i want a 600lb box squat soon)
Suspended GM's 535 from slightly above the navel
3 brd press 425

Things i want to do a little differently:
i really neglected my deadlift as far as maxing goes..my posterior has gotten stronger but i need to translate that into a bigger pull..my family has had a string if extremely bad backs which has played on my mind..I NEED TO LEARN TO PUSH a heavy weight when DL'ing..im working more on form changes ive been keeping my feet too close..for me ive always had success with a wider (not sumo) stance so i can use my big fat ass to get the weight up..

Keep hammering the posterior
be a little smarter: some days i felt a little weak but would max anyway..listen to the body more and dont be afraid to just do assistance and not max..

will be adding Metal Briefs for better protection/support as my weights are going to be getting heavier..

learn my bench shirt..i have no idea what to expect as far as the kinds of numbers i can put up..ill just say over the next 12 weeks 500 would be nice..but more importantly is learning to work with the shirt and not just throw up numbers

I may or may not bring some bands in for squatting..i may just wait and see how this next 12 week block goes..Id rather progress with straight weights than bring out all the tools and hit a plateau..

Blackbeard,
i know what you are saying about negelcting the dead using the WSB. i haven't been doing them, and my dead has suffered. i have been using a conventional style for a while, but i always feel cramped. i just moved my stance this week to a sumo, and it felt 100 times better. much like you, i need to work my form on this. my problem is really exploding off the ground.

i too just got my bench shirt. i know you got a metal shirt. good luck with that. let me know what you think. i got an Inzer HPHD double ply. i used it for the first time today. would have to say that i did rather good for a newbie to using a shirt. my raw max is 390, today i hit 440 in my shirt, and i dont have the groove down, and i didn't really max with it. i was just getting the feel.

my take on the bands...use them. they will only help. as you know, most people are stronger in the lift as they get to lockout. this is a given, because better leverage is obtained. why not start using the bands now? they will make the top of your lift better and prepare you to use heavier weight because of the tension that builds in them. this way, as you get stronger out of the hole, you wont have to worry about locking it out, because you know you can do it. by using the bands (and chains if you can get some) you should get to the point that if you can get out of the hole, you should be able to lock it out (same with on bench and getting it off your chest.) plus, when using them on box squats, they will really teach you to explode off the box, because if you dont, then you wont be able to outrun the bands. more explosions translates into a bigger lift, bigger numbers. the addition of bands to my workouts has made my number jump.

 

[Princess]

i too just got my bench shirt. i know you got a metal shirt. good luck with that. let me know what you think. i got an Inzer HPHD double ply. i used it for the first time today. would have to say that i did rather good for a newbie to using a shirt. my raw max is 390, today i hit 440 in my shirt, and i dont have the groove down, and i didn't really max with it. i was just getting the feel.

Thats about what i get from my inzer hphd. You'll get more out of it as you work with it and increase your lockout strength.

 

[blackbeard]

Blackbeard,
i know what you are saying about negelcting the dead using the WSB. i haven't been doing them, and my dead has suffered. i have been using a conventional style for a while, but i always feel cramped. i just moved my stance this week to a sumo, and it felt 100 times better. much like you, i need to work my form on this. my problem is really exploding off the ground.

i too just got my bench shirt. i know you got a metal shirt. good luck with that. let me know what you think. i got an Inzer HPHD double ply. i used it for the first time today. would have to say that i did rather good for a newbie to using a shirt. my raw max is 390, today i hit 440 in my shirt, and i dont have the groove down, and i didn't really max with it. i was just getting the feel.

my take on the bands...use them. they will only help. as you know, most people are stronger in the lift as they get to lockout. this is a given, because better leverage is obtained. why not start using the bands now? they will make the top of your lift better and prepare you to use heavier weight because of the tension that builds in them. this way, as you get stronger out of the hole, you wont have to worry about locking it out, because you know you can do it. by using the bands (and chains if you can get some) you should get to the point that if you can get out of the hole, you should be able to lock it out (same with on bench and getting it off your chest.) plus, when using them on box squats, they will really teach you to explode off the box, because if you dont, then you wont be able to outrun the bands. more explosions translates into a bigger lift, bigger numbers. the addition of bands to my workouts has made my number jump.

good to see ya here..
id say you did really well for your first time in a shirt..Im sure the experts here will tell ya that itll take time to learn it but once you do your numbers will be better..

I agree with you on the bands/chains etc..my thinking was that i wanna progress with just straight weight and use bands sparingly..in the old days no bands/chains were used and guys made progress..oz i was thinking to use mostly straight weights and then get inot using bads/chains once my numbers are higher and i have a better base..

As far as my dead..i just need to do more dead type lifts on ME day..My DE day numbers are going to be higher and i prolly wont be able to get away with maxing on a box and doing DE work in the same week..so my plan is to hit more GM's and a lot more dead variation moves on ME day

 

[MULE]

Good luck with everything....

 

[iron addict]

WSB's lack of regular deadliftingcan wreak havok with some guys pulls, and for others it's magic. Posterierior chain gets stronger, all is well. One thing I have found to go around this without the extreme CNS fatigue that is associated with heavy pulls is to just do warmups and one set of 5. RE-SETTING EACH REP, NO TOUCH AND GO. This can be done every other wek on either DE or ME week and can go a long way towards keeping the recruitment patterns intact and keeping form solid for a good pull. Not the only option, but one I have found to work well with training clients that suffer DL deficiency after no pulls for too many weeks.

BTW, if you read the training logs on elite you will see they have slowly went to including a LOT more deads than thy used too.

Iron Addict

 

[blackbeard]

Thanks IA..yes i read all the logs over there..and its true it seems on DE day theyre maxing or damn close to it with "speed pulls"..

Ive been looking over some of the log's and i jsut need to do some sort of dead variation on ME days as a max movement..looking over my log for 12 weeks not once did i do a max dead variation..i think once per month and ill be fine

I do like your idea though of 1 work set of 5..ive stopped doing touch and go reps a long time ago

 

[pullinbig]

guys and gals it is amazing the direction this training forum has taken in the last year. what a huge turn around. a year ago everyone was worried about thier little arms.

now its:

how much you pulling?
you using bands and chains?
what height box you squatting off of?
i just got me a new bench shirt.
you guys see travis mash's training log?
what kinda trainer you got?
doing my first meet this year.
goggins pulled what!!!!!!!?
you prefer inzer or rdc knee wraps?

the best thing about all this is the guys who implement the PLing stuff are getting bigger and stronger. even if you compete in bbing this kinda training works and works well for adding mass and strength.

well done everyone. well done.

 

[blackbeard]

guys and gals it is amazing the direction this training forum has taken in the last year. what a huge turn around. a year ago everyone was worried about thier little arms.

now its:

how much you pulling?
you using bands and chains?
what height box you squatting off of?
i just got me a new bench shirt.
you guys see travis mash's training log?
what kinda trainer you got?
doing my first meet this year.
goggins pulled what!!!!!!!?
you prefer inzer or rdc knee wraps?

the best thing about all this is the guys who implement the PLing stuff are getting bigger and stronger. even if you compete in bbing this kinda training works and works well for adding mass and strength.

well done everyone. well done.

its all your fault!!!!!!!!!

 

[pullinbig]

its all your fault!!!!!!!!!

=0)

 

[DADAWG]

=0)

 

[blackbeard]

i like to think its all cause of me.
course, i like to think a lot of things that aren't true.

yes you have influence..especailly when you use those 2 gifts you have lol

 

[Princess]

yes you have influence..especailly when you use those 2 gifts you have lol

they may help my bench, and they may help you in other ways, but i don't think they help this board much.

 

[pullinbig]

they may help my bench, and they may help you in other ways, but i don't think they help this board much.

i think that you have far more than 2 assets my dear.

 

[blackbeard]

just an update on what ive decided to do:

seems i overlaoded my squat work on ME sq/dl day..so ill be scaling that back a little and working in more heavy doubles on DE sq day

keep hitting the posterior heavy with GM variations/deadlift variations

i will be pulling most likely on DE day and im going to take IA's suggestion of 1 worksoet for 5 reps..i am going to start with a very low weight prolly around 275 and just add to it each week..within 10 weeks ill be back into the mid 4's with good form and all this will be behind me...

suggested by John bernor..im going to be adding close stance pause squats to help with my dead these will be done on ME day after Gm's

bottom line some sort of dead work will be done once per week!!!
jcp is queer