my next 9 week WSB program - please read

[Exodus]

Here is my plan for my next 10 weeks of wsb training. Im not going into detail on the accesory and secondary movements, just the max effort and speed lifts.

9 week program is based around 3, 3 week phases. For each phase, i will pick 1 lift to do for my 1 rep max, and another one for my 3 rep max. but instead of doing the same 2 movements over 3 weeks. i will have slight variations of the same exercise. out of the 2 max effort lifts every phase. the first week is to be used with bands. the 2nd with chains (but i dont have them right now). and 3 rd week with straight weight. this doesnt count for speed exericses.

1st Move is for 1 rep max unless stated otherwise.
2nd Move is for 3 rep max unless stated otherwise.

ME Upper.
Phase 1
Week 1 - Floor Press w/Suspended Bands.
2 Board Press w/choked down bands.
Week 2 - Rev Grip Floor Press
3 board press
Week 3 - Pin Press ( same height as floor press)
4 board press
Phase 2
Week 1 - 3 Board Press w/ band suspended.
Seated OHp w/ bands choked down
Week 2 - 4 board press
Clean and Push Press
Week 3 - 5 Board press
Clean and Jerk
Phase 3
Week 1 - Flat db press for 3 x 20. Bands around back.
Flat illegal wide for 5 Rep max with band suspended.
Week 2 - Decline Db for 3 x 20.
Decline illegal wide for 5 rep max.
Week 3 - Incline db for 3 x20
incline illegal wide.
Week 10........... Max on Bench.

ME Lower
Phase 1
week 1 - Squat Stance gm with band suspended.
Zercher squat with band choked down.
week 2 - Squat Stance Gm off pins.
Front squat
Week 3 - Squat Stance free gm
Zercher Squat off pins.
Phase 2
Week 1 - Low box squat with band suspended
st leg dead with band suspended.
Week 2 - parallel box squat
st leg deadlift off of platform.
Week 3 - high box squat
st leg deadlift off of pins.
phase 3
Week 1 - Squat Stance GM squat w/ band suspended.
Seated gm's with bands choked down.
Week 2 - Squat stance Gm squat off of pins
seated gm's off of pins.
Week 3 - Squat Stance Gm's free weight.
seated zercher gm's


well that takes care of max effort days. on Me upper days where it says band suspended. i will use an average band. when it says band choked down i will use the mini. on Me lower days where it says band suspended. i will use the strong band. where it says band choked down i will use the light band.

for speed days.

De upper
speed bench for 9 x 3 with 60% of max.
speed ohp for 6 x 1 with 50% of max.

De Lower
box squat for 9 x 2 with 50% of max
speed dead for 6 x 2 with 60% of max.

i havent decided for sure when to use the bands....... im thinking 2 weeks with bands on speed bench and speed squat only (i wont use bands yet on speed ohp or deads) then 1 week without. 2 weeks with 1 week without etc etc.

i put a lot of thought and time into this, so tell me what you guys think???

X

 

[spatts]

You're a lot more organized than I am. I pick my ME work when I walk in the gym. lol

What's the reasoning behind doing all similar work for three weeks, then rotating? Also, are the 3 weeks that get rotated through twice (ME upper low end bench work, and ME lower GM work) your weak points?

Are you using bands or chains for speed work? Do you rotate grip widths? Do you increase the weight as you get to your strongest grip?

 

[Cuthbert]

X,

I always liked picking my ME exercises when I sohwed up at the gym... I don't think I could handle that kind of pre-packaged workout, even if I made it .

But it looks good to me in a broad sense, as long as it targets your weaknesses.

I'll let spatts handle the details

Cuthbert

 

[Exodus]

well. i have never liked the idea of walking into the gym without a plan. what i did is figure out my weaknesses and the exercise that works them the most which give me the most trouble. then i just designed 3 versions of that one exercise.

bump for other people's opinions please.

X

 

[PolishHammer1977]

i like it man, looks basic and a spin off what you are doing now.

if this program will attack your weaknesses than it is for you and i'm behind you.

now go swain.

 

[Exodus]

bump

 

[Lord_Suston]

looks pretty solid but lets really look at what is lacking your physique.

A) pecs, since your tris are very strong

B) hip strength and flexability might be laggin compared to lower back

C) I can't tell much more since I don't know current numbers on lifts, but base your lifts around weaknesses

 

[Lord_Suston]

let me pu it this way, where do you flater on you squat, deadlift, bench, ohp and rows and how. try to get some insight on this will help, oh and explain weaknesses on speed bench and box squat if you have any

 

[kingc_79]

evidently you have put a lot of time into setting this up and i really like how you've taken your weaknesses and hit them from every angle possible. i also like how you've thrown in bands and chains too. that should help out alot. i thought of doin this myself next cycle. i also like how alot of your lifts are splitting up the cocentric and eccentric portions of the movement. are you gonna max on everything again at the end?

 

[cheesecake]

i also like how alot of your lifts are splitting up the cocentric and eccentric portions of the movement.

I know that Exodus is a big fan of that.

For the record, I'll probably be using something similar to this plan for my next cycle as my weaknesses are very similar to his.
...chad...

 

[Exodus]

speed bench and box squat dont have a lot of weakness as far as i can tell. the only problem ever pointed out to me on speed box squat is that i stay on the box too long. but my speed box squats are on a box about 3 inches below parallel, so that makes it hard get off the box quick. but im getting better.

here are my weakness on my big 4 lifts.

Squat - my sticking point is about mid way up .............weak abs........... i didnt put this in but im training abs about 3-4 times a week, plus my event training on saturdays. this is one of the reasons for so much zercher in my routine. My abs cause my lower back to be weaker. i have always thought of my hips as the stronger one of hips and back. flexiblity is not really a problem......... if i wanted i could be doing the splits again in a month if i wanted. but all of my exercises are to increase hip strength.

Bench- weak point is off the chest........... i have weaker chest and shoulders and lats compared to my triceps. so if i can get the bar up half way, i can lock it out. so im working targeting the shoulders and triceps........ speed is also a factor, i belive i push too slow, so for that i dropped the weight that i was bench pressing. i was doing 185 for 10 sets of 3. i switched 3 weeks ago to 155 for 10 sets of 3.

Deadlift - weak point is keeping my arch. i have spent the last 3 years strengthing my lower back that i totally neglected my upper back.......... plus the weak abs again make it very hard to keep my arch on the deadlift.

Ohp - weak point is shoulders again. speed and tricep strength will be the key factor in putting up big numbers on this one.

i hope that helps everyone.

X

 

[Exodus]

thanks king c........... i did put a lot of time into this.

but cheesecake is right......... i love any exercise that stops after the eccentric, and then has to start the concentric from nothing.

i only wish i did have the chains now. but that will have to wait untill the next 9 weeks for that.

yes, i will max on week 10 again.

X

 

[spatts]

Actually, your squat and deadlift weaknesses sound like hips to me. A squat's just back and forth, and if you're failing to stand up but can support the bar without leaning too far forward, then the only thing failing is your hips (failing to follow through).

 

[Exodus]

Actually, your squat and deadlift weaknesses sound like hips to me. A squat's just back and forth, and if you're failing to stand up but can support the bar without leaning too far forward, then the only thing failing is your hips (failing to follow through).

maybe......... it justs when the weight gets to heavy and im struggling......... my back rounds over starting at the top then the lower........ i thought that would make the back strong....... becuase even when my back rounds over, i cant still lock it out with my hips. like my back will be bent over like an ole grandma, but the weight still goes up........ and thats with the hips moving back as far possible, then forward on the way up. so thats the reason i have always thought my back was my weak link.

what do you think???

X

 

[Exodus]

well i will be maxing on squat, bench, deadlift, and strict ohp on saturday.......... im going to try and have some video then we can see.

speaking of which......... spatts, i will be gearing up to do my max. ie knee wraps and my leaver belt.......... what can i put on my hips if i dont have a squat suit or breifs??....anything

X

 

[spatts]

Your back will always be a weak link. lol Always. Never strong enough.

Seem like the lockout issue is hips to me. It's hard to say without being there.

 

[Lord_Suston]

speed bench and box squat
So you stay down too long, work on sumo deadlifts cause they helped me get some wide leg strength and explosive power


Squat - my sticking point is about mid way up .............weak abs...........

I think actually this is when you hamstrings come really into play to stabilize and aloow for quads to push up and take the burden of the weight off the hips and ass

My abs cause my lower back to be weaker. i have always thought of my hips as the stronger one of hips and back.

train them together after each set of lower back do ab work, heavy and weighted

Bench- weak point is off the chest........... i have weaker chest and shoulders and lats compared to my triceps. so if i can get the bar up half way, i can lock it out.

work on a slight incline for better pec stretch and it will hit the front delts as well, I don't recommend much board pressing cause that stresses the tris (which in your case are very strong) work on a touch and go style. Once you spotter see the bar touch they scream at you to push, this will reinforce the need for max recruiting strength

Deadlift - weak point is keeping my arch. i have spent the last 3 years strengthing my lower back that i totally neglected my upper back.......... plus the weak abs again make it very hard to keep my arch on the deadlift.

Do shrugs on an angle to help strength you traps in the plane they would deadlift in, also work rear delts it will keep your shoulder from rotationg forward, overhand rows are key

Ohp - weak point is shoulders again. speed and tricep strength will be the key factor in putting up big numbers on this one.

Delt strength try to do your first set by not locking out and not using any leg drive, then go to a push press style

 

[IronLion]

I would just use bands, not the chains.....I don't know about the others that use accomodated resistance, but I feel bands are better than chains and can fully replace them.

As far as the squat weakness, your abs and back can never be too strong so keep hitting them intensely. I would add some medium weight explosive swing throughs for gpp and to bring up your hip speed and power. Swing throughs have taken some pretty elite power lifters who already squat a ton to a whole new level around my gym.

I have found that weakness off my chest is more often related to a set-up and position/form breakdown. I would try to video some heavy bench and have mule or big whitey or some other mm guys take a look.

What are your exact goals for this training block? Strongman, powerlifting, bb, ect. ? The reason I ask is because I think if it isn't powerlifting and thus a bigger bench then I see too much emphasis on flat bench.

All in all it looks like a good plan...just be loose and adjust according to what your body is telling you

 

[Exodus]

thanks IL.

my goals are for powerlifting/strongman. ie........ i will do events on saturday. but i still need to get my core strength up. and i want to compete at powerlifting within 1.5 years as well. my goal is to increase my flat bench. like b fold told me. you can push more on the bench....... therefor your tri's get worked more, then the bottom part of ohp is leg drive then lockout strength, so thats why you work hard on bench.

i dont have kettlebells yet........ but i do have a medicine ball, and i have been doing sets of 10 letting it swing thru my legs and then exploding up and jumping threw at the top and throwing the ball as high as possible.

thanks again, IL

X

 

[b fold the truth]

Why do you go for a 1RM then a 3RM on another exercise?

Cardio?????

B True

 

[Exodus]

b fold

i copied the idea from spatts..... i have 2 main moves...... the second one is always for a more rep max and is pretty much a partial movement.

thats what i have been doing so far for the last 15 weeks.

cardio is taken care of on the event day. out of the 3 days that i have off from the gym, 1 day will be truck pushing, and the other will be up hill sprints.

X

 

[spatts]

Yeah, that's what we always do.

Exodus, regarding bands. I use bands almost all the time for squats, but for the upper body I rotate bands and chains. Using bands all the time can really take it out of you. Well, it takes it out of me. I almost always bench with chains.

 

[Exodus]

i thought louie and dave tate said that you have to rotate bands every 2-4 weeks........... (not that im doubting you, im just curious to see if that affects recovery???

i dont have chains yet.......... but i will be getting them for my next 9 weeks.

X

 

[IronLion]

I don't use chains much at all, when I am not using bands I am doing more of a ballistic type of training, i.e. throws, kbell work, explosive push up variations. I typically rotate by feel

 

[spatts]

i thought louie and dave tate said that you have to rotate bands every 2-4 weeks........... (not that im doubting you, im just curious to see if that affects recovery???

i dont have chains yet.......... but i will be getting them for my next 9 weeks.

X

You're supposed to rotate OFF the bands every few weeks because they are taxing. Obviously that depends on the tension you're using.

 

[b fold the truth]

b fold

i copied the idea from spatts..... i have 2 main moves...... the second one is always for a more rep max and is pretty much a partial movement.

thats what i have been doing so far for the last 15 weeks.

cardio is taken care of on the event day. out of the 3 days that i have off from the gym, 1 day will be truck pushing, and the other will be up hill sprints.

X

Cardio is one of your biggest weak points...and being a bit too heavy. Being in better shape and losing some weight would have done you wonders at the Bluegrass. Just make sure to keep the cardio at a pretty stable level.

I hope that you keep us updated on your progress!!!!

B True

 

[Exodus]

Cardio is one of your biggest weak points...and being a bit too heavy. Being in better shape and losing some weight would have done you wonders at the Bluegrass. Just make sure to keep the cardio at a pretty stable level.

I hope that you keep us updated on your progress!!!!

B True

i will bud, and thanks for giving it too me straight. i am out of shape in terms of a strongman point of view. i mean i havent sprinted or ran for long distance since the last day of wrestling season my senior year. so to go from 4 years of nothing to running with weights from 480lbs to 550lbs is a big change. i will get better, i will always be improving.......... i will not stop untill i am the best.

X

 

[b fold the truth]

i will bud, and thanks for giving it too me straight. i am out of shape in terms of a strongman point of view. i mean i havent sprinted or ran for long distance since the last day of wrestling season my senior year. so to go from 4 years of nothing to running with weights from 480lbs to 550lbs is a big change. i will get better, i will always be improving.......... i will not stop untill i am the best.

X

I had become out of shape too. I refuse to be out of shape ever again. I can handle being a little lighter as long as I am still very strong and I can run.

BTW...Jesse Marunde was 275 (AT BEST) this past weekend when he earned his spot to the WSM 2003. I had never seen him that lean and he looked VERY small...but was VERY fast and still VERY strong.

B True