My new WSB routine Question. need help!!!

[Exodus]

correctamundo!!!!!!!

here is my plan as best as i have it now.
cycle max effort exercise every week( im not advanced, but my body is very adaptive) total of 4 max effort exercises for each day.
ME Leg - Arched back goodmornings, Low Box Squats, Goodmorning Squats, And Straight leg dead(im very strong here)
ME Bench - 1 Board Press, OHP, DB Press for reps, Viking Press.

speed days will be:
DE Leg - 8-10 sets of 2 reps off of a parallel box squat. followed by 6 sets of 1 rep speed pulls.
DE Bench - 8-10 sets of 3 reps on flat bench. followed by 6 sets of 1 rep speed overhead strict press.
(the percentages for the speed days will follow a wave pattern of 50%, 54%, 58%, and 60% over 4 weeks and then repeat)

assistance exercises will be almost verbatum what that 9 week program outlines, i will adjust some things though for preference, and add somethings for bodybuilding as well.

still thinking of adding in some of those olympic lifts in on day 3 ( speed leg) but havent made up my mind for sure.

Sound good?

X

 

[spatts]

The only difference between the sample thread and the acc work on the 9 weeks thread, is that we occasionnally try a new funky move, make up a move, or rip one straigh off of Elitefts.com.

For the most part, those are all very basic acc moves, and in the beginning, that's probably what we did most of too. You can see on that thread that GHR's, reverse hypers, standing crunches, leg raises, etc...are done regularly (on my thread, and the 9 week thread).

Keep us posted on how it works fo you.

 

[Exodus]

thanks again for everything spatts.

i do want to try and keep it basic just for a bit though. some things i will be adding are elbow out ext(one of my favorite exercies) overhead squats, calf work, and trap and forearm work. other than that its all the pretty much the same.

i will keep everyone updated, i start tomorrow , so stay glued to and elitefitness near you as my exciting workouts are being brought right to your living room!!!!!!!!

ok sorry about that.

what about everyone else, any ideas?

X

 

[b fold the truth]

Well...concerns:

Why a 1 board and not a 2, 3, or 4 board? IMO, the 3 and 4 board are the most important.

Also, I use less % than that on my box squats (but I do add bands).

Doing the OL lifts will work your overhead...and you will have to do a upperbody pressing movement again the next day...

Ever think about getting a sled or pushinging/pulling your car? Dbell farmers walks or use an EZ curl bar? You can be creative on strongman events with little to no money.

B True

 

[Exodus]

Well...concerns:

Why a 1 board and not a 2, 3, or 4 board? IMO, the 3 and 4 board are the most important.

Also, I use less % than that on my box squats (but I do add bands).

Doing the OL lifts will work your overhead...and you will have to do a upperbody pressing movement again the next day...

Ever think about getting a sled or pushinging/pulling your car? Dbell farmers walks or use an EZ curl bar? You can be creative on strongman events with little to no money.

B True

ok...point taken


on the board, i meant to type 2 board, sorry.

i see your poiint about the overhead pressing & the olympic lifts.

what else ya got. tell me as many cheap strongman ideas you know off please...... i may stay with the strongman wsb split.

thanks bud,

X

 

[spatts]

X, I think what he's getting at is to rotate the board presses. That's how it works. We do (um, I don't think we even own a 1 board..lol) 2 board, then 3, then 4 then 5, etc...and start over. The point is to increase your press by working the varous parts of it. You can't improve the chain by working on only one link.

We use 40% with AR on speed work, and 60% wothout AR. We do cycle that in a 3 week rotation, but the focus is still on speed.

Load up a wheelbarrow, and start cruisin.

 

[b fold the truth]

Go to someone in the area that is cutting down trees (with all the storms lately they must be working like crazy). Get some large stumps or have them cut something into a V shape and make a few Hussafell Stones like mine.

You can make an atlas stone for about $40 or so.

You can walk with a heavy weight in the power rack to slightly 'simulate' the super yoke a little.

Get an old tire and rim and find a way to add a pair of old 45's to it. Surely you can figure out a way with a bolt of some sort. You could always just take an empty truck tire (maybe try for an old worn out semi-truck tire) and fill it with cement so that it was solid from one side to the other. You could bear hug it and carry it around for distance.

Kegs are cheap...very cheap. Fill one up with water and carry it or press it overhead.

I got all my tires for free that I flip...

Trust me, once you start doing stuff like this, a few other peole will get involved and excited. They may even chip in a few bucks or know how to get this and that.

B True

 

[spatts]

AW, B! You're like the Martha Stewart of Strongman. "Just use whatever you've got around the house..."

 

[Exodus]

ok ok ok.......... you guys have conviced me.

spatts....... rotating on the board presses it is !!!!!

b fold...... i think i may be able to swing some of that. this is probably not as hard as i imagined.

thanks guys, i knew i could count on the two of you.

X

 

[spatts]

It's fun to use your imagination and find out how to get the job done. I just can't wait to see the headline that says "New World's Strongest Man Trains in Kentucky with Barbell and 2 Kegs for a Gym!"

...no excuses.