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Notes:
-Here is the program I have followed the last 12 weeks... along with a sample of my old program... At the end of my old program, my max effort flat was 405x2 or 415x1.5, and steep incline (30 degrees-before this record started) was about 380-385
-Note: In my records all 0.5 means is a partial rep, not an almost, not a half way, not a got it off the chest, just a partial
-My program here was based on heavy triples... I liked the WSB model of hitting a max every week, but I had not bought in all the way yet- so I did up to triples, instead of singles (and some other random stuff)
-The first portion was on the incline (I recently switched to a low 10-15 degree incline) the last 6 have been flat...
-I also started to use a DE day as in WSB, though I don't have any chains, the speed element has SIGNIFICANTLY improved my speed in max attempts
-I do not use much if any of an arch on either my flat or incline, though I do tuck elbows as much as possible and follow the other accepted PL techniques (shoulders back, blades more together)
-My accessory work was generally as follows:
>ME day- Close grips (sets of 5- work up to a single heaviest set, like 315x5) OR Heavy Skull Crushers similar format, Front Raises (3 sets 45lb platex10), Pullups (3xMax# Reps), Rows (3 sets 225x8)
>DE day- Push press or OHP (work up to 3 sets of a heavy double- this is like its own ME day for me), Close grips (sets of 5- work up to a single heaviest set, like 315x5), Front Raises (3 sets 45lb platex10), Pullups (3xMax# Reps), Rows (3 sets 225x8)
What I learned:
-DE day is the bomb baby, went from slow efforts at around 400, to blowing up 450 (well, the lockout was tough), back in the day when I put up 450 and later 465, it was a struggle the whole way from bottom to top
-I need to more lockout work, need to get some chains ASAP, but I should be able to get some board work going immediately
-WSB stuff works big time... I am just implementing it step by step as my confidence grows with it... I think I will implement some more excercises, and the lockout work, but I don't think I am ready to hit a full blown WSB workout yet (switching excercise every week)... Yeah yeah, I probalby could be at 475 now already, but if you lead the horse to water, and it is drinking, don't dunk it's head under the water...
-I should also record my ME OHP/Pushpress day on Sat similarly to make more gains on it
What next:
-475 baby!(If not more) I feel it should be a sure thing with 12 weeks of heavy lockout emphasis (here I was concentrating on bringing my squat back up and my bench starts gaining)
-I will shorten my mini-cycle length to like 4 weeks. Heavy triples for two 2, then peaking/WSB for two
-My next 12 weeks maybe will probably be Weeks 1-4 Floor Press, Weeks 5-8 Low Incline, Weeks 9-12 Flat
-Board work and other stuff to help with my lockout- 450 flew up, I would bet with a couple weeks of lockout work alone I could get 460-470...
-I will try to make my accessory work more systematic..
The tail end of my old program- Heavy pyramids, and light day of (almost) 3 straight sets
H Tu July 15 Flat
330x5 355x4 380x3 405x2
L Sa July 19 Flat
315x10 315x8 315x7
H Tu July 22 Flat
330x5 355x4 380x3 415x1.5
-I started to implement the DE day instead of a light day here (thanks to elite)
DE Sat Jul 26 Flat
245x3 (10 sets)
-Went to a 10-15 degree incline- changed program to more "WSB-like" except finish with heavy triple instead of singles (thanks again to elite)
ME Tues Jul 29 Incline W1
300x3 320x3 340x3 340x3 360x2 395x2
DE Sat Aug 2 Incline
250x3 (10 sets)
ME Tues Aug 5 Incline W2 (I guess I wanted to back up and hit some more reps here- who knows?)
330x5 340x4 350x4 365x3 375x3
DE Sat Aug 9 Incline (backed off a little- 250 was too slow)
250x3 (10 sets)
ME Tues Aug 12 Incline W3 (thew in a double pyramid-idea of the week I guess?)
350x4 375x3 395x2 360x4 380x2 405x1
DE Sat Aug 16 Incline (backed off a little- 250 was too slow)
245x3 (10 sets)
ME Tues Aug 19 Incline W4 (more WSB style workout-peaking here)
315x2 330x2 355x2 380x2 405x2 425x1
DE Sat Aug 23 Incline (backed off a little- 250 was too slow)
245x3 (10 sets)
ME Tues Aug 26 Incline W5 (even more of a WSB style workout-peaking)
315x2 330x2 355x1 380x1 405x1 430x1
DE Sat Aug 30 Incline
Rest
-Switched to flat bench program again
ME Tues Sep 2 Flat W1 (heavy triples)
315x3 335x3 355x3 375x3 395x2.5 265x17
DE Sat Sep 6 Flat (backed off a little again in favor of very fast speed)
225x3 (10 sets)
ME Tues Sep 9 Flat W2 (heavy triples)
315x3 335x3 355x3 375x3 395x3 415x1.5 275x12
DE Sat Sep 13 Flat (added a little weight here to help build)
245x3 (10 sets)
ME Tues Sep 16 Flat W3 (heavy triples-I wanted 405x3 here-threw in the 425 to give me a leg up next week)
325x3 345x3 365x3 385x3 405x2 425x0.5 275x12
DE Sat Sep 20 Flat (backed off a little again in favor of very fast speed)
225x3 (10 sets)
ME Tues Sep 23 Flat W4 (so close to 405x3 here!)
325x3 345x3 365x3 385x3 405x2.5 275x15
DE Sat Sep 27 Flat (still favoring very fast speed)
225x3 (10 sets)
ME Tues Sep 30 Flat W5 (peaking- went for heavy double)
275x2 315x1 365x1 420x2 275x17
DE Sat Oct 4 Flat (still favoring very fast speed)
225x3 (10 sets)
ME Tues Oct 7 Flat W6 (peaking- heavy single)
275x2 315x1 365x1 405x1 450x1
-Here is the program I have followed the last 12 weeks... along with a sample of my old program... At the end of my old program, my max effort flat was 405x2 or 415x1.5, and steep incline (30 degrees-before this record started) was about 380-385
-Note: In my records all 0.5 means is a partial rep, not an almost, not a half way, not a got it off the chest, just a partial
-My program here was based on heavy triples... I liked the WSB model of hitting a max every week, but I had not bought in all the way yet- so I did up to triples, instead of singles (and some other random stuff)
-The first portion was on the incline (I recently switched to a low 10-15 degree incline) the last 6 have been flat...
-I also started to use a DE day as in WSB, though I don't have any chains, the speed element has SIGNIFICANTLY improved my speed in max attempts
-I do not use much if any of an arch on either my flat or incline, though I do tuck elbows as much as possible and follow the other accepted PL techniques (shoulders back, blades more together)
-My accessory work was generally as follows:
>ME day- Close grips (sets of 5- work up to a single heaviest set, like 315x5) OR Heavy Skull Crushers similar format, Front Raises (3 sets 45lb platex10), Pullups (3xMax# Reps), Rows (3 sets 225x8)
>DE day- Push press or OHP (work up to 3 sets of a heavy double- this is like its own ME day for me), Close grips (sets of 5- work up to a single heaviest set, like 315x5), Front Raises (3 sets 45lb platex10), Pullups (3xMax# Reps), Rows (3 sets 225x8)
What I learned:
-DE day is the bomb baby, went from slow efforts at around 400, to blowing up 450 (well, the lockout was tough), back in the day when I put up 450 and later 465, it was a struggle the whole way from bottom to top
-I need to more lockout work, need to get some chains ASAP, but I should be able to get some board work going immediately
-WSB stuff works big time... I am just implementing it step by step as my confidence grows with it... I think I will implement some more excercises, and the lockout work, but I don't think I am ready to hit a full blown WSB workout yet (switching excercise every week)... Yeah yeah, I probalby could be at 475 now already, but if you lead the horse to water, and it is drinking, don't dunk it's head under the water...
-I should also record my ME OHP/Pushpress day on Sat similarly to make more gains on it
What next:
-475 baby!(If not more) I feel it should be a sure thing with 12 weeks of heavy lockout emphasis (here I was concentrating on bringing my squat back up and my bench starts gaining)
-I will shorten my mini-cycle length to like 4 weeks. Heavy triples for two 2, then peaking/WSB for two
-My next 12 weeks maybe will probably be Weeks 1-4 Floor Press, Weeks 5-8 Low Incline, Weeks 9-12 Flat
-Board work and other stuff to help with my lockout- 450 flew up, I would bet with a couple weeks of lockout work alone I could get 460-470...
-I will try to make my accessory work more systematic..
The tail end of my old program- Heavy pyramids, and light day of (almost) 3 straight sets
H Tu July 15 Flat
330x5 355x4 380x3 405x2
L Sa July 19 Flat
315x10 315x8 315x7
H Tu July 22 Flat
330x5 355x4 380x3 415x1.5
-I started to implement the DE day instead of a light day here (thanks to elite)
DE Sat Jul 26 Flat
245x3 (10 sets)
-Went to a 10-15 degree incline- changed program to more "WSB-like" except finish with heavy triple instead of singles (thanks again to elite)
ME Tues Jul 29 Incline W1
300x3 320x3 340x3 340x3 360x2 395x2
DE Sat Aug 2 Incline
250x3 (10 sets)
ME Tues Aug 5 Incline W2 (I guess I wanted to back up and hit some more reps here- who knows?)
330x5 340x4 350x4 365x3 375x3
DE Sat Aug 9 Incline (backed off a little- 250 was too slow)
250x3 (10 sets)
ME Tues Aug 12 Incline W3 (thew in a double pyramid-idea of the week I guess?)
350x4 375x3 395x2 360x4 380x2 405x1
DE Sat Aug 16 Incline (backed off a little- 250 was too slow)
245x3 (10 sets)
ME Tues Aug 19 Incline W4 (more WSB style workout-peaking here)
315x2 330x2 355x2 380x2 405x2 425x1
DE Sat Aug 23 Incline (backed off a little- 250 was too slow)
245x3 (10 sets)
ME Tues Aug 26 Incline W5 (even more of a WSB style workout-peaking)
315x2 330x2 355x1 380x1 405x1 430x1
DE Sat Aug 30 Incline
Rest
-Switched to flat bench program again
ME Tues Sep 2 Flat W1 (heavy triples)
315x3 335x3 355x3 375x3 395x2.5 265x17
DE Sat Sep 6 Flat (backed off a little again in favor of very fast speed)
225x3 (10 sets)
ME Tues Sep 9 Flat W2 (heavy triples)
315x3 335x3 355x3 375x3 395x3 415x1.5 275x12
DE Sat Sep 13 Flat (added a little weight here to help build)
245x3 (10 sets)
ME Tues Sep 16 Flat W3 (heavy triples-I wanted 405x3 here-threw in the 425 to give me a leg up next week)
325x3 345x3 365x3 385x3 405x2 425x0.5 275x12
DE Sat Sep 20 Flat (backed off a little again in favor of very fast speed)
225x3 (10 sets)
ME Tues Sep 23 Flat W4 (so close to 405x3 here!)
325x3 345x3 365x3 385x3 405x2.5 275x15
DE Sat Sep 27 Flat (still favoring very fast speed)
225x3 (10 sets)
ME Tues Sep 30 Flat W5 (peaking- went for heavy double)
275x2 315x1 365x1 420x2 275x17
DE Sat Oct 4 Flat (still favoring very fast speed)
225x3 (10 sets)
ME Tues Oct 7 Flat W6 (peaking- heavy single)
275x2 315x1 365x1 405x1 450x1
