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WSB: watch my Weights Skyrocket, Bitches!
- Thread starter Guinness5.0
- Start date
anotherbutters
New member
lol at going to a meet and beating someone with an ATF squat 
A
Anthrax Invasion
Guest
Sounds like your spotter copped a feel while you were day-dreaming during your squat. Seriously though, that's awesome. 50 lb. PR on an already huge squat - not human. I'm looking forward to seeing where this program takes you. Makes me want to give WSB a run. I think Blut or Jim said it in the past, but seeing all these routines available makes me feel like a little kid in a candy store. WSB, HST, 5x5, Korte 3x3 (not crazy about this one, but it's there), and then any variation of my own stuff, plus throwing in olympic lifts.
In fact, can WSB be done, in any sort've way, with the olylifts?
That sounds like it'd be awesome. ME overhead squat day, here I come!
Seriously though, that's awesome. 50 lb. PR on an already huge squat - not human. I'm looking forward to seeing where this program takes you. Makes me want to give WSB a run. I think Blut or Jim said it in the past, but seeing all these routines available makes me feel like a little kid in a candy store. WSB, HST, 5x5, Korte 3x3 (not crazy about this one, but it's there), and then any variation of my own stuff, plus throwing in olympic lifts.In fact, can WSB be done, in any sort've way, with the olylifts?
That sounds like it'd be awesome. ME overhead squat day, here I come!
Guinness5.0
New member
Week 2 --WEDNESDAY -- ME bench
Well I kinda figured this woud happen...
Overhead squat
barx8x3
-Just for warmup/practice
Bench press
warmups
Triples: 275, 315
Singles: 345, 365xfail
-This is actually the third week of ME style benching for me - i did a session of doubles/singles the week before starting WSB, so I'm chalking this up to nueral fatigue. I barely missed 365 - just coudln't quite lock it out - so there's no need to worry just yet. I think I'll do rack lockouts next week for ME. I probably should have taken it easy or done a new ME movement nice and light to allow for three weeks of ramping (to sync up with the other ME movements), but I wanted to see if I had another PR in me. Guess I'm gonna have to get used to being a mere mortal again
Incline DB press
100'sx8
110'sx6
-I had thought that these were useless, but upon further reading it seems that incline pressing movements remove the lats from pressing to a large degree. SInce my weakness is lockout I figured that maybe a little pec/delt targeting wouldn't be a bad idea. But barbell incline probably would've been a better choice for this purpose.
One arm DB rows
120x8
130x6
-This gym only has DBs up to 130 - I'm thinking I could bang out 5 with 150. BUT, I think these are not so great for my elbows. I think I'm gonna switch 'em out for BB rows. Too bad 'cause for whatever reason I really like doing these.
JM presses
135x8, 155x8, 165x8
-These still feel strange. With these piddly weights I can't think these are doing much good either. Gonna try to find a replacement. Suggestions welcome...
Standing OHP
135x12, x10
-Prehab mostly. Feels good to get a shoulder pump after the heavy stuff.
Power clean into push press
135x3, 185x1x4
-Minimal rest b/t each - just wanted to get the blood flowing before stretching out my legs.
Also, don't watn to get too out of practice on power cleans.
Stretched hams/hip flexors/shoulders/pecs for about ten minutes.
So basically this went exactly as I thought it would - I figured that I was too beat to hit a new PR on bench but since I felt that way about squats on monday I decided that I should at least try for it. Now everything's in sync for 2 week rotations on ME stuff. I still plan to run my DE/accessory stuff in four week blocks, then deload everything on week 5, though I'm not sure exactly how I'll go about the deload.
Well I kinda figured this woud happen...
Overhead squat
barx8x3
-Just for warmup/practice
Bench press
warmups
Triples: 275, 315
Singles: 345, 365xfail
-This is actually the third week of ME style benching for me - i did a session of doubles/singles the week before starting WSB, so I'm chalking this up to nueral fatigue. I barely missed 365 - just coudln't quite lock it out - so there's no need to worry just yet. I think I'll do rack lockouts next week for ME. I probably should have taken it easy or done a new ME movement nice and light to allow for three weeks of ramping (to sync up with the other ME movements), but I wanted to see if I had another PR in me. Guess I'm gonna have to get used to being a mere mortal again
Incline DB press
100'sx8
110'sx6
-I had thought that these were useless, but upon further reading it seems that incline pressing movements remove the lats from pressing to a large degree. SInce my weakness is lockout I figured that maybe a little pec/delt targeting wouldn't be a bad idea. But barbell incline probably would've been a better choice for this purpose.
One arm DB rows
120x8
130x6
-This gym only has DBs up to 130 - I'm thinking I could bang out 5 with 150. BUT, I think these are not so great for my elbows. I think I'm gonna switch 'em out for BB rows. Too bad 'cause for whatever reason I really like doing these.
JM presses
135x8, 155x8, 165x8
-These still feel strange. With these piddly weights I can't think these are doing much good either. Gonna try to find a replacement. Suggestions welcome...
Standing OHP
135x12, x10
-Prehab mostly. Feels good to get a shoulder pump after the heavy stuff.
Power clean into push press
135x3, 185x1x4
-Minimal rest b/t each - just wanted to get the blood flowing before stretching out my legs.
Also, don't watn to get too out of practice on power cleans.
Stretched hams/hip flexors/shoulders/pecs for about ten minutes.
So basically this went exactly as I thought it would - I figured that I was too beat to hit a new PR on bench but since I felt that way about squats on monday I decided that I should at least try for it. Now everything's in sync for 2 week rotations on ME stuff. I still plan to run my DE/accessory stuff in four week blocks, then deload everything on week 5, though I'm not sure exactly how I'll go about the deload.
Last edited:
blut wump
New member
On the DB rows, depending on your grip and the sizes of the DBs, you might be able to hold more than one DB in your hand to do the row by crossing them over and threading your fingers through the gaps. Obviously, you can't do this with two large ones but you might be able to squeeze a small one into the hand-space of a large one.
Are you sure that your form is down on the JM Press? There's a huge discrepancy between the weight you're using here and your CGBench.
Mind you don't overcook your workouts as you glide back to earth.
Are you sure that your form is down on the JM Press? There's a huge discrepancy between the weight you're using here and your CGBench.
Mind you don't overcook your workouts as you glide back to earth.
BiggT
New member
With the ME bench movement, choose carefully.....since you're a raw lifter, you might want to make it a ME Press, and do things like inclines, an overhead variation, ultra-wides, bench or incline with a cambered bar, close-grip work. The reason I say this is because I have seen one too many a raw lifter get pissed off at WSB because their pressing goes to shit from doing too many partials, rack work, board work etc.....that stuff is great when you have a shirt to blast the weight off of your chest, but don't neglect your bottom position strength.
Don't worry about the bench either.....regardless of whether or not you're coming off a cycle, you're probably tapped out with singles for a little while on flat benching. Steroids or not, if you could keep upping your 1RM every week, you'd be benching 900lbs raw in a year....so really, take it in stride and don't sweat it at all.
Don't worry about the bench either.....regardless of whether or not you're coming off a cycle, you're probably tapped out with singles for a little while on flat benching. Steroids or not, if you could keep upping your 1RM every week, you'd be benching 900lbs raw in a year....so really, take it in stride and don't sweat it at all.
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Guinness5.0
New member
I was thinking that since I've been hitting bench so hard that maybe partials for two weeks would be a nice break. I def. don't plan on running partials for any length of time but IMO it seems like a good short term approach. I may switch from inc. db press to flat for accessory work on days when I do rack lockouts. WHattaya think?BiggT said:
I'd like to use bands/chains to improve lockout but for now I'm limited by fundage - I paid for school/books out of pocket so I've gotta get my feet back under me before I go putting money into my lifting endeavors....
And I'm not sweating the miss at all - I kinda expected it but I figured one bad week wouldn't kill me
Chambewy20
New member
Guinness5.0 said:
I've never gotten these either, they don't seem to work well and I've never felt comfortable that i was doing them correctly and the hurt my elbows so...
I often do Lying DB tri extensions, varying sets and reps with decent form, incline elbows out DB extensions, my nephew whom I train is a thrower so we like these, some rope push downs, band push downs, lots of close grip variations, I can actually do better off my chest than off a board wich is strange but who knows, some kick backs but not often, you'll have to mess around, also if you have bands, the really nail the DB tri extensions when wrapped around your back and gripped in your hands...
http://asp.elitefts.com/qa/default.asp?qid=33900&tid=101
http://asp.elitefts.com/qa/default.asp?qid=4098&tid=106
Hope this helps.
Guinness5.0
New member
Week 2 -- FRIDAY -- DE Squat/DL
Kind of a weird day, but very fun. I'll explain at the end...
Speed box squats
warmups
245x2x8
-Felt much better than before. Putting some more weight on the bar actually helped my form I think.
Speed deads
warmups
295 for 4 singles
-Wow. DE pulling really mimics a maximal set. Breaking the floorwas decent, but then I practically came off the ground when I got it to my knees - this highlights my weak spot, so hopefully that means improvement is imminent.
RDL
warmups
275x6, 315x6, 365x5 (PR), 405x5(PR)
-This is another case where putting more weight on the bar actually helped my form. With 365 on, there was no guessing when it was time to start going back up
Front squat
warmups
275x3, 315x1 (but I hit the spotter bars), 315x1 (moved the bars down a notch), 345x1, 365xfail
-Just barely missed 365. Had I been fresh I'm sure it woulda gone down (or up, I guess). I'm gonna make these a part of this program as assistance work for a while. I've made a couple form tweaks upon reviewing the vid I took a few weeks ago - I've widened my stance and I think my ass now nearly hits the floor at the bottom. Plus I stay bolt upright now (facilitated by the wider stance).
Back extensions
bwx15, x12
Then I stretched for a while and did a set of squats w/ 135 just to get loose.
OK, so this was a lot of work. But I've been doing too mcuh IMO for these two weeks. So I'm gonna deload next week and run again, hopefully with a bit more work capacity (test levels should be climbing). That why i did the fronts heavy today. I think I'll do GMs as my next ME squat/dl movement with front squats as assistance work for like 8 triples or something.
In all honesty, I don't feel the least bit weaker since coming off - I still feel like a fucking animal in the gym but I do notice that I tire much more quicky than when 'on'. i'm hoping that I'll be totally out of the woods (meaning nuts running at full capacity
) by the end of the month so I can go back to beating the shit out of myself and not having to be so neurotic about it.
Kind of a weird day, but very fun. I'll explain at the end...
Speed box squats
warmups
245x2x8
-Felt much better than before. Putting some more weight on the bar actually helped my form I think.
Speed deads
warmups
295 for 4 singles
-Wow. DE pulling really mimics a maximal set. Breaking the floorwas decent, but then I practically came off the ground when I got it to my knees - this highlights my weak spot, so hopefully that means improvement is imminent.
RDL
warmups
275x6, 315x6, 365x5 (PR), 405x5(PR)
-This is another case where putting more weight on the bar actually helped my form. With 365 on, there was no guessing when it was time to start going back up
Front squat
warmups
275x3, 315x1 (but I hit the spotter bars), 315x1 (moved the bars down a notch), 345x1, 365xfail
-Just barely missed 365. Had I been fresh I'm sure it woulda gone down (or up, I guess
). I'm gonna make these a part of this program as assistance work for a while. I've made a couple form tweaks upon reviewing the vid I took a few weeks ago - I've widened my stance and I think my ass now nearly hits the floor at the bottom. Plus I stay bolt upright now (facilitated by the wider stance).Back extensions
bwx15, x12
Then I stretched for a while and did a set of squats w/ 135 just to get loose.
OK, so this was a lot of work. But I've been doing too mcuh IMO for these two weeks. So I'm gonna deload next week and run again, hopefully with a bit more work capacity (test levels should be climbing). That why i did the fronts heavy today. I think I'll do GMs as my next ME squat/dl movement with front squats as assistance work for like 8 triples or something.
In all honesty, I don't feel the least bit weaker since coming off - I still feel like a fucking animal in the gym but I do notice that I tire much more quicky than when 'on'. i'm hoping that I'll be totally out of the woods (meaning nuts running at full capacity
) by the end of the month so I can go back to beating the shit out of myself and not having to be so neurotic about it.Similar threads
