WSBB (the lightened method)

[AngryMuscles]

i am so gonna move to a powerlifting gym...^^

 

[roccodart440]

ME chest day

Warmup bench
45x10
135x10
225x5
275x3
315x3
365x2

Reverse bands (LW bands)
405x 5 sets of 3

Tries
Skulls (straight bar)
85pds 4 sets of 10

Pushdowns (mini bands, double choked)
4 sets of 10

Rope P/D
55x10
65
75

 

[roccodart440]

shoulders

BH press
135x12
145x10
165x8
175x6

front plate raise
45x10 3 sets

bent over rev fly's
20,25,30x10

 

[roccodart440]

chest/back

bench
45x10
135x10
225x5
275x5
315x3
365x2

LW rev bands
415x3 (5 sets)

-------------------
Deadlift (no belt)
135x10
185x5?

205x7 (5 sets)
--------------------

Energy and strength are on the UPSWING!

 

[roccodart440]

modified german high volume workout for deads.

Last night CARDIO/low back/tries

sled
#1 uphill asphault
#2 around school, mixed flat terrain

calves are killing me.

low back ext
x20
x15
x15

cage P/D with LW bands
3 sets

 

[roccodart440]

shoulders

BHP
135x12
155x10
185x8
205x6

front plate raise
45x10 (3 sets)

 

[roccodart440]

chest

45x10
135x10
185x2
225x5
275x3
315x3
365x3 (getting stronger )

WSBB rev bands LW bands
425x3 (4 sets)
425x2 +1miss

Raw boards
455x2

KB Pull throughs
30x15 (3 sets)

rack lockouts
dropset of 5 reps each weight no rest
365
315
275
225
185
135

 

[roccodart440]

SORE as HELL!

 

[pretty ricky]

i would like to see a squat or 2 added.pretty much looks like nothing louie would suggest to me.

 

[roccodart440]

Do you get PL USA? It's his workout from his article. But i'm sure you read the 1st post in this thread?

I don't squat much but I should. I just don't give a fuck about my squat. I may add somemore leags and squats soon though. Thanks for the squat sugestion.

 

[getfitdoc]

the lightnes method gets you really sore doesn't it?

i wonder why that is...

btw
thanks for posting this workout

 

[AngryMuscles]

rocco, do you do those cleans? if so, do you press or jerk?? just curious

 

[roccodart440]

the lightnes method gets you really sore doesn't it?

every single time and BAD too.

i wonder why that is...
I'd like to know the answer to that


btw
thanks for posting this workout
no prob. That is why I made this a new traning log.

 

[roccodart440]

rocco, do you do those cleans? if so, do you press or jerk?? just curious

no but I do BHP's

 

[AngryMuscles]

Bhp?

 

[roccodart440]

Behind head presses

 

[roccodart440]

Pulled the sled last night. Hey, it beats doing real cardio. LOL

 

[roccodart440]

SHoulders and tries

BHP
45x15
135x12
155x3
185x10
205x8
225x6

front plate raise
45x10 (4 sets)

--------------------
rope pushdowns
65/70/75/80x10

 

[roccodart440]

Chest

135x15
225x5
275x3
315x3
365x2
385x1

rev bands with green band
455x2 (x2)
475x2 (x2)

wsbb boards
455x2 4 boards
455x2 3 boards

melitia boards
365x5 (x3)

rack lockouts
pyrimid set no rest 5 reps each set
225
315
365
405
365
315
275
225

 

[roccodart440]

legs, low back

sled drag
reverse and forward

back ext
x25
x15
x10

KB pull throughs
30x10 (x4)