WSBB (the lightened method)
- Thread starter roccodart440
- Start date
roccodart440
New member
Shoulders
BHP
205x8
225x6
245x4
265x2
bent over rev flys
3 sets of 10
front plate raise
45x10 (x3)
Side raises
20x10 (x3)
shrugs
100x25
x15
x20
-------------
Tries
rope PD
60-130 abck to 60 dropsets of 5.
BHP
205x8
225x6
245x4
265x2
bent over rev flys
3 sets of 10
front plate raise
45x10 (x3)
Side raises
20x10 (x3)
shrugs
100x25
x15
x20
-------------
Tries
rope PD
60-130 abck to 60 dropsets of 5.
roccodart440
New member
chest
raw
365x3
385x2
WSBB rev bands
475x2 (x2)
500x1
500x2 (added mini's)
Militia Boards (4 boards)
405x5 (x3)
raw
365x3
385x2
WSBB rev bands
475x2 (x2)
500x1
500x2 (added mini's)
Militia Boards (4 boards)
405x5 (x3)
roccodart440
New member
BAck
sumo deads (no belt)
225 (5 sets of 7)
KB pull throughs
5 pounds (4 sets of 10)
THis was a shitty week as far as trining goes. I only will have gooten 2 workouts in. My life just got in the way of my traininig.
sumo deads (no belt)
225 (5 sets of 7)
KB pull throughs
5 pounds (4 sets of 10)
THis was a shitty week as far as trining goes. I only will have gooten 2 workouts in. My life just got in the way of my traininig.
roccodart440
New member
chest
bench
365x3
385x3
melitia boards
405x3
425x3
435x3
rage x
495x3
525x3
545x3
bench
365x3
385x3
melitia boards
405x3
425x3
435x3
rage x
495x3
525x3
545x3
luquillo78
New member
Solid bench workouts!
How's your back?
How's your back?
Last edited:
roccodart440
New member
luquillo78 said:
THanks! My back is in great shape right now. Taking it slow on DL's and hitting lots of pull throughs and back ext's. I think I may be able to hit about 500DL come meet time.
roccodart440
New member
Back
DL (sumo, no belt)
275x6 (x5)
Back ext
x27
x15
x12
KB pullthroughs
50pdsx10 (x4)
DB shrugs
100x25 (x2)
Face pulls
65x10
75x10
85x10
95(stack)x10
Kind of a big jump in the DL this week but made it al the way and had some fuel still in the tank. I pulled 8 reps on the last set. I think i'll belt up next week and go 5x5 with about 295 or 315.
DL (sumo, no belt)
275x6 (x5)
Back ext
x27
x15
x12
KB pullthroughs
50pdsx10 (x4)
DB shrugs
100x25 (x2)
Face pulls
65x10
75x10
85x10
95(stack)x10
Kind of a big jump in the DL this week but made it al the way and had some fuel still in the tank. I pulled 8 reps on the last set. I think i'll belt up next week and go 5x5 with about 295 or 315.
roccodart440
New member
Biceps
Rope hammer curls
50x15
60x15
70x15
80x15
90x10 (x4)
Rope hammer curls
50x15
60x15
70x15
80x15
90x10 (x4)
roccodart440
New member
Chest
raw
365x3
405x2
MM boards (4 board)
405x3
425x3
455x3
Shirt
515x3
545x3
605x2
Tries
Rope PD's
Worked out with Andrea Weston! Mike Wolfy! Joe Checlovski! Julie Scanlon!
raw
365x3
405x2
MM boards (4 board)
405x3
425x3
455x3
Shirt
515x3
545x3
605x2
Tries
Rope PD's
Worked out with Andrea Weston! Mike Wolfy! Joe Checlovski! Julie Scanlon!
roccodart440
New member
Back/shoulders
Face pulls - (rope)
60x15
70x15
80x15
90x15 (x3)
Bent over rows- (SB cable)
95x15 (x4)
------------------
Side Laterals
20x10 (x4)
For some reason these don't feel good to my shoulder joints?
Upright rows- (rope)
70x10
80x10
Again, bothered my shoulders?
Face pulls - (rope)
60x15
70x15
80x15
90x15 (x3)
Bent over rows- (SB cable)
95x15 (x4)
------------------
Side Laterals
20x10 (x4)
For some reason these don't feel good to my shoulder joints?
Upright rows- (rope)
70x10
80x10
Again, bothered my shoulders?
roccodart440
New member
Wednesdays or thursdays.
I'm going to finally throw the belt on this week and go to 315 for sets of 5. How many sets you ask? We will see.
I'm going to finally throw the belt on this week and go to 315 for sets of 5. How many sets you ask? We will see.
roccodart440
New member
Back
deads
sumo w/no belt
135x5
185x5
225x5
275x5
belted
315x5
365x5 (x3)
back ext w/mini band
x15 (x2)
x10 (x2)
inclined situps
x25
Back was feeling iffy so I stopped there.
deads
sumo w/no belt
135x5
185x5
225x5
275x5
belted
315x5
365x5 (x3)
back ext w/mini band
x15 (x2)
x10 (x2)
inclined situps
x25
Back was feeling iffy so I stopped there.
roccodart440 said:
nice pulls. stik with your program as its laid out rocco. its tempting to jump ahead but the programs are laid out the way they are for a reason.
for example i pulled 570 for 2 x 5reps yesterday. i know i can pull alot more than that but im ramping up for a meet jan 27th. using progressive overload mean just that.
i have made the mistake opf peaking out a couple of times a week or two early then come in flat at the meet.
also saying "loading plates is easier" with certain jumps is not a good excuse for weird jumps. im going up 15lbs per week. that means i have to use the 2.5's eow. it only takes an extra few secs to load it up correctly.
if you wanna know for sure if a program is gonna work for you do it the way its laid out to a tee. esp someone like you who just started pulling a few months ago and has to train around a bad back.
thats just my 2ml on the subject at hand.
Last edited:
roccodart440
New member
pullinbig said:nice pulls. stik with your program as its laid out rocco. its tempting to jump ahead but the programs are laid out the way they are for a reason.
Thanks. I wrote the program and have no idea what jumps to take? It makes it aloittle hard to stick to something that isn't written in stone and be pulling PR"s from week 7 on out to the meet. You know what I mean? you kind of know where youre at and approximatly you're potential.
thats just my 2ml on the subject at hand.
WHere would you go next week for sets of 4 reps? ALso continiue at 5 sets for volume?
THanks PB
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