My new WSB routine Question. need help!!!

[Exodus]

ok folks i need your help.

i am fixing to be going back to training wsb style again. Yeah!!! (oh spatts, Trinity7 will be starting with me too, finally)

instead of working m.e. leg on monday, m.e. bench on wed, d.e. leg on friday, and d.e. bench on sunday - i will push everything back 1 day. so tuesday max leg, thurs max bench, sat dyn leg, monday de bench.

i wanted to work some split like clint when i train for 4 days and on the fourth day workout, then do events. but im too broke for strongman equip at the moment. so i will take up olympic lifting.
but i wanted to treat the following olympic combination lifts as my events.

1) powerclean into a front squat, into a push press, into a reg squat, into a pushpress.

2) power snatch into a overhead squat, into a good morning, into a pushpress.

3) deadlift to knee back to ground, deadlift to waist, back to knee, highpull then back to ground, full highpull.

is there anyway to do these like bfolds events after the normal workout. like would i do them after d.e legs, that way i have d.e. bench day to recover before max effort legs? what kinda volume (i.e. sets and reps) should i be trying.

one more thing. On speed leg day i will do the 10 sets of 2 box squats for speed. and about 6 sets of 1 rep deadlifts for speed.
But on speed bench day how about this. the normal 8-10 sets of 3 on speed bench, but how about also doing 6 sets of 1 speed overhead press. THESE WILL NOT BE PUSH PRESSES!!!!! to get any benefit from push press the weights would have to be too heavy. so these would be strict speed presses. just something i want to do. i really want to increase my overhead press as much as i want to increase my bench.

so please opinions of all are welcomed.

X

 

[spatts]

Exodus, normally we work on a 3 week rotation of GM's, deads, and squats. For example, if we do speed squats followed by deads this week, we may choose a different "2nd move" the next week. This is where you could insert your compound oly lifts. I, myself, do my oly moves as 2nd moves on speed days.

Looks like a solid plan!

 

[Exodus]

thanks girl,

i didnt really want to put them in as assistance work, or even m.e work, but i can live with that if thats the best case scenario.

thanks for the help.

X

 

[spatts]

the 2nd move isn't accessory work for us. We have 2 main moves everyday. It's the 2nd of the two main moves where I do this type of work.

...then accessory work on top of that.

 

[Exodus]

gotcha....... i think i will follow the begginers routine from your sticky at the top. i have followed wsb before, but i did a lot of things wrong so i will start with that.

X

 

[spatts]

X, not to bash my own post, but that volume/scheme is really designed to improve the conditioning of the athlete...it's VERY beginner. As far as learning form, you can learn that doing 5 reps or 20. IMHO, you are SO SO SO SO far beyond that 9 week program it's not even funny.

 

[Exodus]

well thanks for the compliment. but should i keep the same exercises in the program and just change the sets and reps or what?

X

 

[spatts]

Here's what I do:

Max Effort days:

Move 1 - to a 1 rep max (this is always partial/not full ROM)
Move 2 - to a 3 rep max

Accessory work - 6 x 8 heavy

________________________


Dynamic Effort Days:

Move 1 - Speed set, as you described
Move 3 - I like to do something in the 6 x 8 range for speed, or 3 RM

Accessory work - 3 or 4 x 10 for speed, very short rest, pound the negatives

 

[Exodus]

i may sound a little dense but im not fully grasping what your saying. tell me what your last me bench day was and maybe that will help.

X

 

[spatts]

Well....I don't remember what I did, but it would go something like this:

Move 1 - 2 board press to a 1 RM (competition grip)

Move 2 - close grip 5 board to a 3 RM (1st move was a "low" move so this is a "high" move)

Accessory work:

Triceps - Rolling extentions, 6 x 8 HEAVY
Lats - T-Bar rows, underhanded grip, 6 x 8 HEAVY
Shoulders - Seated Dumbell Power Cleans, 6 x 8, HEAVY

*I might superset the rows or cleans with kelso shrugs, using the same apparatus, to hit the traps a little harder.

 

[Exodus]

ok that is starting to make more sense. the 2 main moves is what is throwing me off. why a partial and then a full rom. (dont forget i dont compete in powerlifting yet or use shirts or anything)... what about the m.e. leg day and the d.e. days...... would you be so kind as to provide an example of those as well.

X

 

[spatts]

Neither of those are full ROM. The only time I ever do anything full ROM for a max is in competition. 5 board is actually more "partial" than 2 board, so to speak.

 

[Exodus]

ok...... thats a little bit complicated for me. i understand but i just dont think thats for me, yet anyways. what about just doing that program for 9 weeks to get back in the wsb feel. then go with something a little more intense. i liked the way that program was set up, but at the same time, i dont want to waste my time doing it if you think i should do something else.

X

 

[spatts]

Hang on, hang on....what's complicated? That's WSB. Otherwise, you're just doing strength training that has speed work and oly lifts...and that's perfectly OK, but Speed Sets are not indicative of WSB.

 

[Exodus]

well yeah i know. to me this is what wsb is.

4 workouts a week. (2 max effort days, 2 speed days) (2 for the squat and deadlifts - combined day- and 2 for the bench.)

work up to a 1 or 3 rep max on an exercise that is similar to the bench, squat, or deadlift.

on the speed day its always box squats and flat bench for 8-10 sets of 2 reps on squats, and 3 reps on bench with submaximal weights to teach the motorunits of the body to contract with maximal force. 2 reps on squat and 3 on bench because thats the approx time it takes to complete a 1 rep max lift in both.

then assistance work to work the muscles that are involved in the lifts.( hypertrophy phase) by using the repitition method.

accomidating resistance by use of bands and chains, 4 weeks with one and then rotate.

increase gpp by sled dragging and extra workouts. ( i dont focus on these as much as i should though).

is that close?

X

 

[spatts]

Now see, that's what I just said. I was serious when I asked which part was complicated because if I confused you I want to help. My training couldn't be more simple, and I can't believe the results I get for as little as I do.

 

[Exodus]

ok i think i will mix your training principals with that 9 week beginner program and see what i come up with. either way i know i will get some great gaines from it.

X

 

[spatts]

...but the 9 week thing isn't what you just listed as your understanding of WSB. I'm so confused! LOL

 

[Exodus]

i just meant the exercises for the assistance work, thats what i like.

X

 

[spatts]

So you're just going to use the accessory moves form the the 9 week but in the format you just mentioned?

 

[Exodus]

correctamundo!!!!!!!

here is my plan as best as i have it now.
cycle max effort exercise every week( im not advanced, but my body is very adaptive) total of 4 max effort exercises for each day.
ME Leg - Arched back goodmornings, Low Box Squats, Goodmorning Squats, And Straight leg dead(im very strong here)
ME Bench - 1 Board Press, OHP, DB Press for reps, Viking Press.

speed days will be:
DE Leg - 8-10 sets of 2 reps off of a parallel box squat. followed by 6 sets of 1 rep speed pulls.
DE Bench - 8-10 sets of 3 reps on flat bench. followed by 6 sets of 1 rep speed overhead strict press.
(the percentages for the speed days will follow a wave pattern of 50%, 54%, 58%, and 60% over 4 weeks and then repeat)

assistance exercises will be almost verbatum what that 9 week program outlines, i will adjust some things though for preference, and add somethings for bodybuilding as well.

still thinking of adding in some of those olympic lifts in on day 3 ( speed leg) but havent made up my mind for sure.

Sound good?

X

 

[spatts]

The only difference between the sample thread and the acc work on the 9 weeks thread, is that we occasionnally try a new funky move, make up a move, or rip one straigh off of Elitefts.com.

For the most part, those are all very basic acc moves, and in the beginning, that's probably what we did most of too. You can see on that thread that GHR's, reverse hypers, standing crunches, leg raises, etc...are done regularly (on my thread, and the 9 week thread).

Keep us posted on how it works fo you.

 

[Exodus]

thanks again for everything spatts.

i do want to try and keep it basic just for a bit though. some things i will be adding are elbow out ext(one of my favorite exercies) overhead squats, calf work, and trap and forearm work. other than that its all the pretty much the same.

i will keep everyone updated, i start tomorrow , so stay glued to and elitefitness near you as my exciting workouts are being brought right to your living room!!!!!!!!

ok sorry about that.

what about everyone else, any ideas?

X

 

[b fold the truth]

Well...concerns:

Why a 1 board and not a 2, 3, or 4 board? IMO, the 3 and 4 board are the most important.

Also, I use less % than that on my box squats (but I do add bands).

Doing the OL lifts will work your overhead...and you will have to do a upperbody pressing movement again the next day...

Ever think about getting a sled or pushinging/pulling your car? Dbell farmers walks or use an EZ curl bar? You can be creative on strongman events with little to no money.

B True

 

[Exodus]

Well...concerns:

Why a 1 board and not a 2, 3, or 4 board? IMO, the 3 and 4 board are the most important.

Also, I use less % than that on my box squats (but I do add bands).

Doing the OL lifts will work your overhead...and you will have to do a upperbody pressing movement again the next day...

Ever think about getting a sled or pushinging/pulling your car? Dbell farmers walks or use an EZ curl bar? You can be creative on strongman events with little to no money.

B True

ok...point taken


on the board, i meant to type 2 board, sorry.

i see your poiint about the overhead pressing & the olympic lifts.

what else ya got. tell me as many cheap strongman ideas you know off please...... i may stay with the strongman wsb split.

thanks bud,

X

 

[spatts]

X, I think what he's getting at is to rotate the board presses. That's how it works. We do (um, I don't think we even own a 1 board..lol) 2 board, then 3, then 4 then 5, etc...and start over. The point is to increase your press by working the varous parts of it. You can't improve the chain by working on only one link.

We use 40% with AR on speed work, and 60% wothout AR. We do cycle that in a 3 week rotation, but the focus is still on speed.

Load up a wheelbarrow, and start cruisin.

 

[b fold the truth]

Go to someone in the area that is cutting down trees (with all the storms lately they must be working like crazy). Get some large stumps or have them cut something into a V shape and make a few Hussafell Stones like mine.

You can make an atlas stone for about $40 or so.

You can walk with a heavy weight in the power rack to slightly 'simulate' the super yoke a little.

Get an old tire and rim and find a way to add a pair of old 45's to it. Surely you can figure out a way with a bolt of some sort. You could always just take an empty truck tire (maybe try for an old worn out semi-truck tire) and fill it with cement so that it was solid from one side to the other. You could bear hug it and carry it around for distance.

Kegs are cheap...very cheap. Fill one up with water and carry it or press it overhead.

I got all my tires for free that I flip...

Trust me, once you start doing stuff like this, a few other peole will get involved and excited. They may even chip in a few bucks or know how to get this and that.

B True

 

[spatts]

AW, B! You're like the Martha Stewart of Strongman. "Just use whatever you've got around the house..."

 

[Exodus]

ok ok ok.......... you guys have conviced me.

spatts....... rotating on the board presses it is !!!!!

b fold...... i think i may be able to swing some of that. this is probably not as hard as i imagined.

thanks guys, i knew i could count on the two of you.

X

 

[spatts]

It's fun to use your imagination and find out how to get the job done. I just can't wait to see the headline that says "New World's Strongest Man Trains in Kentucky with Barbell and 2 Kegs for a Gym!"

...no excuses.