WSB Log

[Lord_Suston]

Gonna keep a log to measure progress and to get criticsims and reviews.

 

[Lord_Suston]

De lower 9/4 (post #1)
Low Box Squats; about 2-4" below parallel 8x3 with 185.

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 .

Deads sumo. Felt real good on these 3x5 with 185.

Hack Squat 3x5 with 185.

Bench Jumps 3x5 BW,

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

 

[Lord_Suston]

Speed Chinups 8x3 with BW
Speed flat bench 8x3 with 155, scary speed on this one

Rows explosive style 3x5 with 135, pause on the ground with max speed on lift w/no movement from lower back

Rebound Incline 3x5 with 135, 2 sec pause on chest explode through and up off hand about 2-4" and catch on the way down, , tricky stuff but watching Archueleta do it has made me a believer

Lat pulldowns 3x5 with 100
Pushpress 3x5 with 135, did it with ease

Face-pulls 3x12 with 70lbs, db curls 2x10 with 25's, close-grip bench2x10 with 155. total time 40 minutes, I was flying through the excercises today

 

[revexrevex]

Nice bro.. I like the explosive chins thing.. how did your shoulders feel. Cant wait for you maximum effort sessions, you will be animal in those workouts

 

[PolishHammer1977]

Soviet Methods

If you are going to use any part of it I would advise you going with;

explosive push ups
explosive push ups onto boxes
Slowly raise the boxes each week
altitude drops from low boxes
Slowly raise the boxes each week

I really do not see a reason for you to perform the rebound press and it can only hurt you right now.

 

[Zander1983]

Lord, you could perform the bench throws on a Smith Machine. I think I've seen IronLion doing them?

You guys got a training day this Sunday?

 

[Lord_Suston]

Nice bro.. I like the explosive chins thing.. how did your shoulders feel. Cant wait for you maximum effort sessions, you will be animal in those workouts

My shoulders feel really good actually, all weight was light in consideration to maxes

Lord, you could perform the bench throws on a Smith Machine. I think I've seen IronLion doing them?

I can but my school gym doesn't have one, basically I need a new gym ASAP

If you are going to use any part of it I would advise you going with; explosive push ups explosive, push ups onto boxes, Slowly raise the boxes each week, altitude drops from low boxes,Slowly raise the boxes each week.

I really do not see a reason for you to perform the rebound press and it can only hurt you right now.

True, I would rather do that but I don't have access to boxes right now

, when I get to a real gym then I can really work with all the crazy equipment I need

 

[PolishHammer1977]

Stack 45 plates and use them as your boxes

If you don't have access to those than;

use 35 plates or 25 plates.

they will not move bc you willland perfectly on them. I have never seen you utilize bad form. I don't think you know how to.

 

[Lord_Suston]

lol, bad form will get you killed in my house, yeah I should start using the plates, not like anyone else is gonna use them but me.

 

[t3c]

suston if you want to get dangerous you could always use a bench and stack 45s under both feet to bring you to proper height

you would probably end up using less 45s then if you made of box out of them

 

[Lord_Suston]

suston if you want to get dangerous you could always use a bench and stack 45s under both feet to bring you to proper height

you would probably end up using less 45s then if you made of box out of them

thats not an issue at this point but the height of the benches in my gym are. I am going to look for a new gym tomorrow, then I am hitting up the local home depot

 

[Lord_Suston]

9/7 ME lower

Sometimes a program looks good on paper but really sucks to do

Squat gm's; 95x8, 135x6,185x6, 225x4, 255x4, 275x4*pr, 290x4*pr. These sucked really bad cause the pressure on my body built up and I was farting while doin these . last time I did these I only went to 265

SLDL 135x8,185x6, 245 2x8, felt good, grip was strong and I have veins in my traps.

Reverse-hypers BW+25lbs 3x8 these sucked cause I put the plate behind my head and neck, a lot tougher than on my chest

GHR negatives with BW 3x6 these sucked major ass, but man did they work well.

Depth jumps of 15" bench 3x8

5x30m sprints, about 70% intensity, just getting use to them for now

climbed 8 floors of stairs left my elevator key in my room