Ok, CK. I looked over this whole thread, and I can totally see why you’re numbers aren’t working. IMO, you’re not really doing “WSB” so it wouldn’t be prudent to blame it on that. I don’t know how many of your modification are due to strongman endeavors, and how many are just a misunderstanding of the Westside routine. Also, your ME days are too close together...use a couple days between.
On 8/25, it was DE bench day. You did NO lat work, 2 things for tris and 2 for shoudlers. Let’s see…you’re bench is stuck at the bottom…where you need lats…and you’re doing no lat work. Ah…think we’re on to something here. The tricep and shoulder work you chose is not in the bench plane, and therefore may contribute minimal carry-over.
08/26, 135 x 10 = EXCESSIVE warm up. If you spend all that energy repping out low weights to warm up, you will not go as heavy as you should, and therefore would not TRULY be giving a max effort. You’d be partially wasted from volume by the time you got there. You got up to your max and then went BACK for more rep work. This is excessive, and can very easily lead to overtraining issues. Especially since you are “34 and adverse to active recovery.” You did no ab or oblique work, and then you finished with ANOTHER compound movement. This is not any method I know of.
08/29, got frustrated with you bench and did NO accessory work.
08/30, 135 x 2 x 10 = Excesive warm up…spent yourself before your max. Again. NO BACK WORK, again.
09/02, DE banch day. No warm up, only took 30 second breaks, used 60% of max with bands, tri work was not in bench plane, some shoulder work was not in the bench plane, and NO LATS again…seeing a trend?
09/03, ME squat. Excessive warm up, again…effect your max. NO lower back or oblique work….AGAIN. No valsalvas so far in workouts.
09/05, ME bench. Posted a poor bench number that got stuck at the bottom…PROCEEDED TO DO *NO LAT WORK (again…see a trend?). AGAIN, shoulder and tri work NOT in the bench plane.
09/08, DE bench. Tri and shoulder work not in the plane.
This doesn’t look anything like WSB to me. Looks to me like you're on your way to being overtrained, and the thing you've done to overtrain aren't optimal for strength in the first place.
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