WSBB (the lightened method)

[roccodart440]

chest

raw
95x5
135x5
225x5
275x3
315x3
365x3
405x2
440x1

shirt
500x2
550x2
60x1
635x1
655x1 touched
675x1

rack lockouts (all by5 reps no rest)
135
185
225
275
315
365
405
455
405
365
315
275
225
185
135

skull crushers (x15 no rest)
95
115
95

 

[pullinbig]

fine benching jim. congrats on another pr and touching the 655 should give you some more comfidence going into the meet.

you doing good my man.

 

[roccodart440]

fine benching jim. congrats on another pr and touching the 655 should give you some more comfidence going into the meet.

you doing good my man.

Yesterday, although I didn't get what I wanted (675x2) I got 3 PR's. 440raw, 655xcompetition press, 675x1. This definitly boosted my confidence level not only in my strength but in my ability to touch aat the meet. With two training weeks left do you think 700 is still in the cards?

 

[pullinbig]

700 for a third, if all goes well, sounds good to me.

i havent had a shirt on since march. i got a new kkdd ill be trying out soon to see if i still got anything in the tank.

 

[roccodart440]

700 for a third, if all goes well, sounds good to me.

i havent had a shirt on since march. i got a new kkdd ill be trying out soon to see if i still got anything in the tank.

What's your best bench?

 

[Assylum]

PM her and ask. SHe'll get mad if I ask.

LMFAO....I knew you were walking on pins and needles...you were just too scared to admit it


I'm getting all the training pages updated this morning

 

[Assylum]

700 on the second

 

[roccodart440]

pins and needles pins and needles pins and needles pine and needles pins and needles pins and needles pins and needles pine and needles pins and needles pins and needles pins and needles pine and needles pins and needles pins and needles pins and needles pine and needles pins and needles pins and needles pins and needles pine and needles pins and needles pins and needles pins and needles pine and needles pins and needles pins and needles pins and needles pine and needles pins and needles pins and needles pins and needles pine and needles

 

[Assylum]

Just finished your bench vid, it will be up in a few minutes

 

[Assylum]

http://ironasylumgym.com/training/110406jimbench.wmv

 

[roccodart440]

Thanks

 

[Assylum]

Here's your 405x3 pull in Oswego

http://www.ironasylumgym.com/training/102606jimdead.wmv

 

[roccodart440]

back

sumo deads http://www.ironasylumgym.com/training/110806jimdead.wmv
135x5
225x5
315x3

suit
405x3
445x3
445x2

back ext
x25
x10
x10
x5

pulldowns
95x15 (x3)

face pulls
70x10 (x3)

 

[pullinbig]

700 on the second

thats even better

 

[pullinbig]

back

sumo deads
135x5
225x5
315x3

suit
405x3
445x3
445x2

back ext
x25
x10
x10
x5

pulldowns
95x15 (x3)

face pulls
70x10 (x3)

no need for the 405 x 3, jes wasting energy. wont you supposed to do 425 for 2 triples yesterday? then the 15th is 445 for 2 dbls, 22nd is 465 for 2 singles, the 29th 485 for a single. this puts you at 500 for a second come meet time.

 

[roccodart440]

no need for the 405 x 3, jes wasting energy. wont you supposed to do 425 for 2 triples yesterday? then the 15th is 445 for 2 dbls, 22nd is 465 for 2 singles, the 29th 485 for a single. this puts you at 500 for a second come meet time.

Trust me I need the 405 x3. I had a hard time gettintg going last night.

I already did 425x3 (x2) last week.

Also I pulled the 1st set of 445 for 3 the 2nd for 2. Which I thought was a nice bonus. Where to now?

 

[pullinbig]

Trust me I need the 405 x3. I had a hard time gettintg going last night.

I already did 425x3 (x2) last week.

Also I pulled the 1st set of 445 for 3 the 2nd for 2. Which I thought was a nice bonus. Where to now?

465 for 2 singles next week. then 485 for 1 single the following week.

even if you dont feel like you gettting a bunch of work the progression is set up so you pull heavy the last week (last pull is somewhere between your opener and your second) and save some for the meet. an example your meet pulls may be 465, 500, then see what happens from there.

 

[roccodart440]

chest/tries

bench
raw
95x5
135x5
185x5
225x5
275x3
315x2
365x2
405x2
*****430x2

Shirt
515x2
585x2
655xmiss
655x1 touch/PP
************PR 705x1

Rack Lo's
135x3
225x3
315x3
405x3
455x3
495x1
405x5
315x5
225x5
135x5

rope PD's no rest dropsets
95x15 start

 

[pullinbig]

damn dogg, 705 is nice. big congrats to ya. whatever you doing is working, dont change a thing.

 

[AngryMuscles]

why do people kept thinking that having a suit will instantly, immediately boost your bench by 100-200 lbs. I'm not referring to you, rocco, but on some forums that i've been going to