WSB: watch my Weights Skyrocket, Bitches!

[Guinness5.0]

mek-
I started out timing it @ 45 seconds and now I just go with minimal rest - probably 30 seconds on average. All the WSB stuff I've read says to keep DE bench at 50% of 1rm throughout, though I'm thinking about bumpimg it up as it's really easy at this point.

 

[fortunatesun]

mek-
All the WSB stuff I've read says to keep DE bench at 50% of 1rm throughout,

You might want to consider the wave method, which is another WSB basic- varying the weights by 50/55/60 in a three week cycle. I think this helps keep things fresh and notice you can push faster than keeping things static.

 

[Guinness5.0]

MESOCYCLE 1
Week 2 of 4
SUNDAY -- DE Bench

Warmed up w/ OH squats. Got up to 115 for a triple. Shoulder flexibility seems to be improving as I can get deep wout feeling like I'm going to fall.

DE Bench
8 triples @ 185, minimal rest, cycling three grips.

-This is too easy. I'm gonna bump it next week.

CGBP
warmups
315x5x2

-Last rep was a semi-grinder.

BB rows
255x3x4, 295x3, 315x3(PR)

-Pretty surprised by this. I did the set w/ 295 just as a 'preview' for next week, and it was easy. I figured a triple attempt would be fun, and it really wasn't as hard as I would have thought. I'll go for 315x3x5 week four.

Power clean/press
185x2x2, 225x2x2, then did just PC with 255

-The single w/ 255 wan't pretty - caught it w/ my elbows pointing down. I'm confident that had I started out with PCs that I'd have got it no problem.

Then I did prehab of tricep pushdowns and barbell curls. My elbows needed the curls and they feel great now. I really want to get 5 plates for ME box squats tomorrow - I'm thinking that the fact that I've been doing DE box squats means I won't have the steep learning curve I'd have for 'em otherwise. We'll see...

-

 

[Guinness5.0]

MESOCYCLE 1
Week 3 of 4
MONDAY -- ME Squat/DL

Good day today.

ME Box Squat
warmups
Triples: 275, 315, 365, 405
Singles: 455, 495

-Thrilled about 495. It was a grinder - for a moment I thought I'd have tp bring it down as I stalled about one inch off the box, but I fought it up

Oly ATF squat
Triples: 315, 365, 405

-This was stupid. It hurt my front squats.

Front Squat
warmups
315x3x3

-Just barely got the last rep - I was shooting for 5 triples. I'll go straight to fronts instead of detouring at Oly's next time.

I was beat to hell after all this squatting so I did a prehab Oly squat set w/ 135 til I got a lactic acid burn and left. Again, felt great about 495 as that was the goal for the day.

 

[blut wump]

How high is the box you're working with?

 

[Guinness5.0]

It puts me just a fraction of an inch above parallel - the tops of my thighs (at the point where they meet my hips) are a tiny bit higher than my knees when I sit on the 'box' (it's actually just a flat bench). But they're REALLY close to being exactly lined up, so it's good enough.

When I get my home gym I'll make a couple boxes of different heights.

 

[Jim Ouini]

Another mighty workout. I don't even think I could walk out with 495.

 

[Guinness5.0]

MESOCYC:E 1
Week 3 of 4
WEDNESDAY -- ME Bench

Warmed up with OH squats, up to 115x5, and some regular OHP

ME Push-Press
Triples: 165, 185, 205, 225
Singles: 255, then failed at 265 twice.

-Kinda pissed. I got 265 on gear, and I figured I was still good for it. After the first miss I got my focus and very nearly got the second attempt - about 3-4 inches from lockout.

DB Flat Bench
warmups, then 115'sx5x5

-tough but never a doubt. I was breathing heavy after these.

BB Row
warmups, 245x8x3

-Tough. But I'm def. closer to parallel these days, so I suppose that makes 'em more of a challenge.

Then prehab of curls/pushdowns. My elbows are bothering me more and more lately. I think I can finish this mesocycle as planned but I'm gonna have to do something before this becomes tendonitis or something.

 

[BiggT]

The max effort upper body pressing is what's bothering your elbows, I can almost guarantee it. I find I can train forever with 5's or more.....but a month into heavy singles or doubles my elbows are screaming.

 

[silver_shadow]

The max effort upper body pressing is what's bothering your elbows, I can almost guarantee it. I find I can train forever with 5's or more.....but a month into heavy singles or doubles my elbows are screaming.

yep i've had the same problem in the past.