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Wump Sweats Blood

blut wump

blut wump

New member
Well, after much procrastination, I decided to start the WSB introductory 9-weeker. Here's a link to the post in the recent WSB thread.
http://www.elitefts.com/documents/9week-training-program.htm

I'll sub exercises as necessary and try to be creative elsewhere, as possible.

Week 1 - ME Squat

My current 3RM on GMs is 145Kg from before Christmas. I worked up to 140Kg but the first rep at 150 felt as though doing a triple would be an ask so I stopped at a single. It was a PR, anyway. I failed at 170 and took another shot after doing my dead front-squat off the spotter bars at 100Kg. Tough but solid rep at 170Kg PR.

After trying to find some way to attempt a GHR I settled for SLDL. I deload at the bottom and started at 60Kg to warm up with. I decided that was enough for a working weight after a few reps so just kept going.

I used a minor variation of Kevin's anim for Rev Hypers, wrapping a pink band around the bench and fitting a foot into each loop. It worked OK.

Pulldown abs I did by looping a band over the pull-up bars and kneeling.

Leg raises I did using the dipping bars.

My abs are going to hurt tomorrow. I weighed myself one or two days ago at 123.2Kg (271 lbs)


All weights in Kilos
Good Mornings
60x5, 100x3, 120x3, 140x3, 150x1, 160x1, 170 x 0, x1
SLDL
60x10 for 3 sets
Bench Rev Hyper
x8, Pink(Mini) Band x 8 for 3 sets
Pulldown Abs
Purple(Light) Band x 10 for 2 sets, Green(Average) Band x 12 for 5 sets
Leg Raise
x15 for 5 sets
 
Week 1 - ME Bench

I'm not used to all this volume. If I try to think of it as conditioning rather than volume then maybe it'll seem easier.

My bench has fallen off a little since Christmas. I'd had vaguely unreasonable hopes of hitting 140Kg for a triple and got as far as 137.5 for a triple and ran out of time. When I came back after New Years, I was struggling to hit 130 for a triple. Anyway, just to fill everyone in on where I'm at.

I worked upto 130x3 and, for reasons above, dropped to a single at 135. I failed 140 and reramped for a second attempt. I got a long, drawn-out rep at 140. I think I had missed my groove on the earlier attempt.

Normally, I'd have been thinking about some swift rows and going in for coffee at this stage but then the conditioning work began. After some trial and error, I did the skull-crushers in the rack. I was torn on how much weight to use and decided that 40Kg would be a compromise between ego and wussiness. The last couple of sets were painful to finish, more emotionally than physically.

For pushdowns, I used a doubled pink band slung over the pullup bars. Probably about right for my feeble, ill-conditioned triceps.

Hardly able to feel my triceps at this stage, I did three sets of the DB press, starting with just the bar for the first set. The last set was about right but I hope to be using more next week when I'm fitter. :)


All weights in Kilos
Bench
20x10, 40x10, 60x5, 90x3, 110x3, 120x3, 130x3, 135x1, 140x0, 137.5x1, 140x1
Skulls
20x10, 40x10 for 6 sets (otherwise known as a marathon)
Pushdowns
Doubled Pink(mini) band x 10 for 3 sets
Standing DB One-Arm Press
5.6x15, 11.5x15, 14x15
 
anotherbutters said:
I have that deja vous feeling all over again. Haven't you guys tried something similar to these workouts before with limited results? High intensity but low volume on the big lifts, plus lots of supplemental work.
Click to expand...
Sorry to hijack a post from another thread :)

I ran a four-day split some time back. Lifts were climbing nicely but I pushed it too long (I can't remember why) and I self-destructed. I remember putting notes in my gym log book to change exercises to deload but, for some reason, held off too long. Maybe Christmas was looming at the time.

I'm trying to keep an eye on the overall volume with regard to Prilepin's table
Code: 
[b]
Intensity   Reps/Set   Total Reps   Optimal Reps
<70%          3-6         18-30          24
70-80%        2-4         12-24          18
80-90%        2-4         10-20          15
>90%          1-2          4-10           7[/b]
Since I'm here, I'll spotlight my bench workout, assuming a current 100% of, say, 145Kg:
90x3 - 3 reps at 62% = 12.5% of Optimal
110x3 - 3 x 76% = 16.7%
120x3 - 3 x 83% = 20%
130x3 - 3 x 90% = 40% (ish)
135x1 - 1 x 93% = 14.7%
140x0 - 0 x 97% = ??
137.5x1 - 1 x 95% = 14.7%
140x1 - 1 x 97% = 14.7%

Adding them up gives 130% (ish) plus some extra for a failed single. Somewhere between 75% and 140% is acceptable. Ergo my volume was about right, arguably a shade high for a first week but that was mostly due to reramping for a second stab at 140.

I've seen another version of the table with sections at <75, 75-85, 85-95, >95, which might be preferable. The difference between a 90% lift and a 95% lift is appreciable. It's not really too hard to count an 89% as being closer to 90 than an 81% lift is, though, and it's really only to get a ballpark idea, anyway.

I also think that something I have done wrong in the past is simply to push for a max single without regard for overall volume. I'd switch to singles or doubles much earlier, to conserve energy, and the overall volume on the primary lift would be too little to sustain progress.
 
Week 1 - DE Squat

This was a tough workout. Not only do I have doms in my hamstrings from Sunday and severe doms in my arms from Monday but my lack of CV conditioning is really letting me down. I was gasping for breath way too much throughout this workout.

I'd been wondering what I'd use as a box for box-squats until I spotted one of my old computers. A tape measure showed it to be 16.25 inches high so it was recruited as my box for the day. I decided to go for bands and I think I used too much with Blue (strong) bands + 60Kg. I want them a shade lighter so, next week, I think I'll drop down to Green bands, maybe with a shorter pause between sets. Today I went 60 seconds between sets.

Purple bands today for the "reverse hypers" on the bench. It felt quite hard and more than once I found myself pressing with the legs rather than rotating from the hips. I'm not sure what to try next time; maybe two mini-bands; maybe same again.

I had intended to do the one-legged squats with a barbell but was struggling to hold my balance so went for the DBs. I really struggled with this exercise from simply running out of steam. I loaded up the DBs to 53Kg (26.5 each) but there was no way I'd get more sets so dropped down to 33Kg. I think I should have done another set but didn't, maybe couldn't.

DB Rows were fine. I was still gasping between sets but the weight was no hassle.

I had intended to use 100Kg on shrugs but didn't have the will for it. I know how lackluster this sounds but it'll get better as my conditioning improves. At least, it had better improve.


All weights in Kilos
Box Squats - 16"
20x10, 60x5, Blue band + 60Kg x 2 for 10 sets (1 minute start-to-start)
Bench Rev Hyper
Purple Band x 8 for 3 sets
One-Legged DB Squat
BWx10, 53x10, 33x10, 33x10
DB Row
46.5 x 6 for 4 sets
Jump Shrugs
20x15, 60x12, 80 x 15 for 3 sets
 
For the confused, I've copied some posts from another board where I began this log earlier in the week.

The "Week 1 - DE Squat" session was today's workout. I'm doing
Sun - ME Squat,
Mon - ME Bench,
Wed - DE Squat,
Fri - DE Bench
 
Week 1 - DE Bench

This was a fairly quick and easy workout, probably taking no more than half an hour, although I didn't time it. I went for a brisk walk afterwards.

I decided to stick with 145Kg as my nominal 100% which left me with 87.5 on the bar for 60% today. I suppose it felt about right for what I've always imagined as a WSB DE workout. I tried to explode the bar upwards and it was heavy enough not to feel light and light enough that I wasn't slowing down. I mixed width of grip from set to set and went 45s start-to-start.

I did the DB triceps extensions laid on the floor. The last two reps of each set were harder than the one before and the last set finished very hard. This high-rep work is still alien to me. I used a hammer grip on the DBs.

I'd not done DB lateral raises, neither normal nor bent, in a couple of years. On the normal side raises, the weight was enough that I couldn't float it out there and raise my pinky but not so much that I was cheating it out and I kept my palms facing down like a good BBer should.

The bent lateral raise was fun to do again. I should probably have added a little to the DBs. I'm sure I used to use more weight on these last two exercises. Maybe I need to re-acclimatize to them.

If anything ends up standing out in my mind about this week it'll be the DOMS. My triceps were still aching today from last Monday and my glutes and biceps joined in after Weds. Pathetic, really, but not surprising after spending a couple of years of 6 being high reps. Next week should be better.


All weights in Kilos
Speed Bench
20x10, 40x10, 60x10, 87.5 x 3 for 10 sets, 45s rest, rotating three grips
Lying DB Triceps Extension
19 x 8 for 4 sets
DB Side Raise
16.5 x 10 for 3 sets
DB Bent Lateral Raise
19 x 10 for 3 sets
 
I can't bare to look, with all this BBer talk. :)

Was the bench work light enough that you could get faster as you progressed through the sets? I believe that's supposed to be an indication of a good weight for DE work.
 
I didn't notice that I was speeding up. Maybe I was exploding upwards better as the sets wore on. It's hard to be sure.
 
al420 said:
Looks tough... I would fall right over.
Click to expand...
I gave it a few attempts with the bar but decided that it wasn't worth persevering with and switch to DBs. Even with the DBs, a lot of attention went into not falling over. It's probably good for stabilizers.
 
Week 2 - ME Squat

This workout was much less of a struggle than last week so I am getting some coditioning back. Wow, exercise really does work. :)

I did video one of my sets on GM, the triple at 150Kg. The light and camera position were poor so I haven't kept it but it was enough to show that my GM form is poor. I'm dipping my hips as I descend when I should be rotating at them. I thought I had a little hip-dip to give me a stronger base to rotate from but, after watching the triple, I saw that I was dipping at the hips as it gets tough and barely rotating. My torso position wasn't nearly as flat as I thought it to be. I continued with the session as it was but expect to see a big drop in weight next week. Take today's numbers with a suitable pinch of salt.

Last week on SLDL, I was gassed doing 60Kg. I bumped to 80Kg and bumped again for the last set. Very slight doms today rather than the severe doms last week.

I returned to the pink mini-bands for the reverse hyper. I think the tension is about right and I'll stick with these for a while.

The last few reps on the legs raise were akin to the final quiverings of a dying ant.

GM
20x10, 60x5, 80x5, 100x3 for 2, 120x3, 130x3, 140x3, 150x3, 160x1, 170x1, 175x1
SLDL
20x10, 60x5, 80x10 for 2 sets
Bench Rev Hypers
Pink (mini) band x 8 for 5 sets
Pull-Down Abs
Blue (strong) band x 15 for 5 sets
Lying Leg Raise
x 20 for 3 sets
 
Week 2 - ME Bench

Once again, I'm coping much better than I did last week. This BB nonsense is easy but I'm still having trouble getting a good feel for choosing a weight for so many reps and sets. Still, there's no need to have a feel so long as I have a prior week for reference.

I worked up to 120Kg on bench and wondered whether to drop down to singles at 130 or to try to beat last week's effort. I decided on the latter since my real goal for the year is to improve my triple. I got 140 on the first attempt this week. 141.5 just wasn't going up and I didn't see any point trying again, it was the price of the triple at 132.5.

Skulls were less agonizing this week. I bumped the weight by 5Kg. The last rep was probably more of a press than an extension.

For pushdowns, I started with a doubled pink (mini) band, but it was too easy. A doubled light band was too much so I switched to a kneeling position. The final set with a combined strong+mini was about right.

I could still feel my triceps at this stage so did three sets at the weight of the top set last week. Again, about right towards the end of the final set.


All weights in Kilos
Bench
20x10, 40x10, 60x5, 80x3, 100x3, 110x3, 120x3, 132.5x3, 135x1, 140x1, 141.5x0
Skulls
20x10, 45 x 10 for 6 sets
Triceps Pushdown
Standing: Doubled Pink(mini) x 10,
Kneeling: Green(average) x 10, Blue(strong) x 10, Blue + Pink x 10 for 2 sets
DB One-Arm Press
5.6x15, 14 x 15 for 6 sets
 
Last edited:
Kabeetz said:
Sounds like your conditioning is about to skyrocket on this program man.
Click to expand...
Cheers, I hope so. I still have a little doms from yesterday and my triceps will probably still ache tomorrow but I feel much improved already.
 
al420 said:
What do the ME's and DE's stand for?
Click to expand...
ME = Maximum effort. Typically in WSB ME days mean working your way to a max single via ever increasing triples til you can't do any more triples, then singles til you max. You rotate exercises every 1-3 weeks (depending on your experience level) to help stave off nervous fatigue.

DE = Dynamic effort. Typically multiple sets of doubles, triples, sometimes singles, done with a rather light weight (often with bands) and short rest intervals (30 seconds to a minute) to 'train' the body to fire the muscles more efficiently. Typically bench w/ bands and varying grips is used for upper, while banded box squats for 8-10 doubles or 6-8 speed dead singles at around 60%/1rm is used for squat/DL.

If you're not familiar with WSB, I highly recommend that you look into it. It shares some of the theory of the Soviet Oly guys from back in the day. Good stuff for sure.
 
Week 2 - DE Squat

I know that last week, I'd mentioned I was going to drop down to green bands on box squats and up the weight slightly. Instead, I stuck with the blue bands and increased the weight a little. I'm still not entirely sure just what feel I'm aiming for with the DE days; I don't want these to be too much of a struggle but I think that they're OK so long as I'm not really slowing down for any part of the movement. These felt about the same as last week.

The one-legged DB squats were easier on me than last week. I dropped the weight slightly and feel confident moving it back up again next week. I also allowed myself 30s recovery between legs. I only toppled a couple of times. These are hard work.

DB rows were still fine with no body English at this weight. My cardio-vascular system is still feeling the effects of the one-legged squats while I'm doing these so there's a cross-over of getting my breath back and the muscles getting fatigued as I work through the sets.

I hammered out the shrugs. This weight is no biggie but it feels really heavy as I lift it off the pins at the end of this session. Once I start shrugging it, it's light weight until the fatigue comes in. I'll probably go to 120Kg next week.


All weights in Kilos
16" Box Squats
20x10, Blue band + 20 x 10, Blue band + 65 x 2 for 10 sets, 60s start-to-start
Rev Hypers
Pink band x 8 for 3 sets
DB One-Legged Squat
28 (14 each hand) x 10 for 4 sets each leg
DB Row
49 x 6 for 4 sets
BB Shrug
20x10, 60x10, 100 x 15 for 3 sets
 
Week 2 - DE Bench

Not a lot to report on this workout. I was, again, definitely less gassed than I was last week. I take it as a sign that my conditioning is slowly returning but this workout is the easiest of the four.

Bench felt pretty the same as last week. The instructions said to keep the same weight so I did.

I started a set of the lying DB extensions at 21.5Kg but it was quickly obvious that I wouldn't be able to see that weight to the end so started again at 19.5Kg. The extra 0.5Kg was just to have more than I used last week.

The side raises felt much easier than last week. On the bent laterals I bumped the weight and then bumped it again. These ended up being tiring.

All in all, a much easier week than last week regarding soreness. The DE Squat day makes my glutes ache, I think from the one-legged squats, and the ME squat days gives me some hammy soreness but my triceps were fine this week and soreness in general was way down. My abs ached a little after the ME Squat day, too.

I almost forgot, I weighed 125.4Kg (276 lbs) this morning, up four or five pounds from the start. At some stage I have to get serious about shedding some body mass, even if only to make life easier on my knees. I don't really feel as though I've been eating more and I'm working out 4x per week and doing at least 30 mins brisk walking each day. Some days it ends up being trudging rather than walking but my weight seems to have a mind of its own.


All weights in Kilos
DE Bench
20x10, 40x10, 60x5, 87.5 x 3 for 10 sets, 45s start-to-start, rotating three grips
Lying DB Triceps Ext.
21.5x3, 19.5 x 8 for 4 sets
DB Side Raise
19 x 10 for 3 sets
Bent Lateral Raise
21.5 x 10, 24 x 10, 24 x 10
 
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