De lower 9/4

[Lord_Suston]

And it has begun, my switch to WSB for 9-12 weeks to enhance my strength and get more efficiency out of my muscles.

Low Box Squats; about 2-4" below parallel 8x3 with 185. Had some real good speed on these though, it took some time to really sit back and make sure to keep my arch tight and have the bar sitting lower than usual.

PowerCleans- 3x5 with 155. Worked on continuos explosion of power. Bar was moving so fast on the first set I did a snatch on the first two reps . Still learning how to snap the bar back over my arms more efficency.

Deads sumo. Felt real good on these 3x5 with 185. good speed off the ground and perfect arch throughout the whole move

Hack Squat 3x5 with 185. Felt real weid but I did them with ease, worked my quads nicely though

Bench Jumps 3x5 BW, jumping up onto a bench with legs at full extension. do as fast as possible and explosicve. got some weird looks. I think this will help me utilize my leg power more efficiently in the long run by learning to fight gravity.

Leg raises 2-12 for hip strength

5x40m sprints: was real tired but got it done

relaxed in the pool and did some light running and plyos
total time 65minutes

 

[brian747478`]

looks good for explosive power, quite a bit of volume
u going to nationals?

 

[Lord_Suston]

I like to start off all training blocks with move volume and lower it as I progress and up the weight. I don't think I am going to Nationals due to financial situations and school.

 

[brian747478`]

understand that, makes sense bro. talk to u soon.
brian

 

[Warpath]

WSB?

 

[t3c]

good shit man...you are right...it has begun

 

[kingc_79]

nice workout man...i like how you added the bench jumps and sprints in..also the pool cardio..i like doin that myself..i need to add somethin into my routine to work on speed and explosiveness.. i hate cardio and running but have to be quick for the medleys

 

[PatsFan34]

Lord Sus, dial my digits when you read this!!!

Holla

 

[Cuthbert]

Nice work bud.

LOL on the cleans that turned into snatches... if only we could all have that problem.

I think this WSB cycle is going to be VERY good for your strength, just make sure you know your weaknesses and WORK them... that will be what makes or breaks this cycle.

Good work man... have you started school in CT yet?

Cuthbert

 

[Lord_Suston]

WSB?

WestSide Barbell; basically the top powerlifters out there, program

King I do a lot of the jumps and sprints to help me stay quick and strong when my body is in a different plane than normal (when running or walking or low squatting)

Cuthbert I have been in school since the 19th of August. It looks like all i will be doing is studying and lifting for a while. Problem areas: speed of lower body, weak hamstrings, hips, core, abs and scapula retractors. it sound like a lot but I can get the hips and lower body down with box squats and GM's. the core is gonna be sumo deads and reverse hypes. scapular retractor is gonna be worked by angled shrugs

 

[b fold the truth]

I think this WSB cycle is going to be VERY good for your strength, just make sure you know your weaknesses and WORK them... that will be what makes or breaks this cycle.

First of all...GOOD JOB MAN!!!! What are your plans for next week on this day?

What Cuthbert said here is right on the money and VERY important. It would be more beneficial to find your exact weakness and just do box squats and whatever exercise that brings up your weakness...than 10 other things in the gym.

Watch the volume...looks like a little much to me (if your intensity was high, mine usually isn't after the first 2 exercises).

B True

 

[thebrute]

awesome workout....like the volume!!! tb

 

[Lord_Suston]

My weaknesses are being hammered out right now. Each excercise that I picked is specifically intended to bring up weaknesses or help overall conditioning. Next weak I will be doing the same with a little less volume or the same, the thing is I like a little more volume for others because i am in decent cardiovascular shape and in contest we need to put max energy again and again. Also the weight I am using on each event is relatively low compared to what I can normally do, I am going for explosive speed on all events. Another thing is my body really responds well to progressive loading; so I keep most excercises the same for a few weeks ands just add more weight,

 

[Exodus]

looks good LS.

becareful like they said with the volume. the 2 top mistakes made by people when starting wsb for the first time are 1) using too much weight on speed days. and 2.) too much volume w/ 2 many exercises.

you got a good head on your shoulders, were just trying to make sure you keep it there.......lol

X

 

[Lord_Suston]

X, lol, Iwill keep my head on, the volume is gonna lessen considerabley when I get to my 50% range. I am slowly building momentum up, but I am not near 50% more like 40% on most excercises, I do take all advie into consideration, and adjust my routine accordingly