how well will this work, 9 week wsb program, diet, and interval training

[SlavikHavik]

Im going to be training with the 9 week wsb program. Im currently benching about 275, squating 345, and deadlifting just under 400
Id like to hit a 300lb bench, 400squat, and 450 deadlift.

Im currently 205lbs at 17%bf 6'0 20 yo, natural trainer. Im competing in some acrobatics, and im trying to increase my strength to bodyweight ratio. Im going to try and burn fat by doing interval training ont he tredmill three times weekly. Probably on my off days with the wsb.

As far as my diet goes

Meal 1: 4 eggs, 2 egg whites, bowl of fibre one
Meal 2: Protien Shake
Meal 3: Chicken Wraps (although there not always chicken, i eat these pretty much all the time. Theyll be filled with chicken and fiborus carbs. about 50g's of protien each)
Meal 4: Chicken Wraps
Postworkout: 60 g's isolate in grape juice
Meal 5: Stuffed Wrap
Meal 6: Tuna and Quinoa or Brown Rice
Meal 7: Chicken or Stuffed wrap
Meal 8: Protien Drink in water

Any suggestions? Will i be able to gain srength and lose fat with this diet and training program?

 

[athlete0185]

recipe for success =

Eat 2 grams of protein per lb of lbm per day
Eat .5 grams of carbs per lb of lbm per day
Eat .25 grams of fat per lb of lbm per day
For protein eat (chicken breast, turkey breast, tuna, egg whites, lean fish)
For carbs eat (PLAIN oatmeal, potatoes, rice)

 

[slobberknocker]

Is that Dave Tate's beginner program? I think that's geared more for people new to lifting in general.

 

[SlavikHavik]

yeah i was going to use dave tates 9 week program because it worked so well for me the first time i tried it about 6 months ago. ive been lifting for about 8 months now.

I tried writting my own westside style program. but the results werent too hot.

 

[slobberknocker]

What did the program you wrote look like? Here's what I do, I do some oly stuff since I'm training for FB and I need the explosion, but just to give you an idea:

ME sq/dl
GM, DL, low box squat, 1rm
power clean or power snatch, 3rm
hamstrings
low back
abs

ME bench
main move 1 rm
close bench/jm press 3rm
lats
shoulders
face pulls
extra tris

DE sq/dl
low box speed squat, 10x2
clean, snatch, speed dead, 5-6x1
hams
low back
abs

DE bench
speed bench 8x3
tris
lats
shoulders
face pulls
extra tris

And I do some conditioning work like stairs, tempo runs, or car pushing 5 days/wk.

 

[SlavikHavik]

Dont recall what it looked like. It was a while ago and i scraped it.

When you say
GM, Squat, DL 1rm do you mean you do each of those for a 1rm or just one. and do you follow the westisde max effort pyramid.
roughly 7 sets of 3 and 4 sets of 1?

 

[slobberknocker]

Just one of them.

I warm up with sets of 3 until it gets hard, then I do singles until I fail.

 

[forgotten1]

slobberknocker, what sort of rest times do you use?

Also, off-topic here...you're on the football team?

(I go to psu)

 

[slobberknocker]

For the main moves, 1.5 minutes to 3 minutes. For heavy oly lifts, 2 min. For speed bench, 45 sec. For speed squat, 1 min. For speed oly lifts, 30 sec. For all the accessory stuff, 1 min.


I'm not on the team yet. I'm walking on this spring. Where do you lift at?

 

[delldell2]

For the main moves, 1.5 minutes to 3 minutes. For heavy oly lifts, 2 min. For speed bench, 45 sec. For speed squat, 1 min. For speed oly lifts, 30 sec. For all the accessory stuff, 1 min.


I'm not on the team yet. I'm walking on this spring. Where do you lift at?

What position do you play? Have fun doing HIT.

Can you check my WSB thread? I'm trying to create an oly hybrid for basketball.