Started Modified WSB training today, Deadlift PR

[Tagio]

Just finished a self-designed 4-week program, and decided to try a WSB style split for the next 4-6 weeks.

The program I finished last week was this:

Monday: Pulldowns 5x5, Power Cleans 8x3(light, learning form), Squats 5x3

Wednesday: Bench 6x4, Front squat 5x5 (light) SLDL/RDL 3x5-8

Friday: Hang Powerclean 5x3 (light) back squat 5x5 with monday's 5x3 weight, pulldowns 5x3 or ascending triples, OHP or upright rows

also did accessory work as needed. increased weight over 3 weeks, then did light weight, very low volume for a week.

Went into that with a squat 1RM of 235, Deadlift 1RM of 300. First time benching so no previous 1RM.

Today's workout (modified WSB):
~~~
Sumo Deadlifts up to a 1RM:

90 lbs x 5
155x 3
245x2x2
295x1
315x1 (PR)
335x1(PR )

hit a nice PR but back was VERY rounded on last lift. no pain at all but this is NOT something I want to repeat. Need to work on erector/trapezius accessory movements.

Back squats:

135x3, 185x3 (felt hard, I was FRIED)

back extension machine - 3 sets of 10, 10, 12 with the whole stack of weight. no equipment for these to be done properly so I'm gonna use GMS in the future.

SLDL 3 sets of 8,8,5 with 115 (shrug onto toes at the top)

hanging leg Raises - 3 sets of 5
~~~
well, my previous routine worked well in terms of gaining strength but it was a little too high-frequency on lower body for my liking and I neglected my erectors/abs. This will definitely be corrected soon. next week's ME day will be squats. I think I'll post my workouts on this thread.

 

[Tagio]

also bodyweight going into my 4 week program was 185, bodyweight today was 180 at 5'10.5". leaning out to 170-175, then bulking toward a long-term goal of 195-205 lean. Diet while leaning out is high-calorie on ME lower, and clean and moderate-low calorie on other days.

 

[cheesecake]

Congrats on your PRs. Keep up the good work.
...chad...

 

[makedah]

congrats on the PR.

What will your new split look like?

 

[Tagio]

thanks

makedah, I'm trying to do something like WSB to build a strength base for agility/vertical jump. This is what I came up with.

Monday: Max Effort Lower Body.
Ascending triples then 1RM with alternating exercise: Squat/Front Squat/Sumo Deadlift/Conventional Deadlift/GM.
Triples (to possible 3RM) with next week's ME move.
Accessory: weighted back extension (or GM), 3 sets 5-8
Accessory: SLDL/RDL, 3 sets 5-8
Accessory: Abs (situps, seated cable crunches, hanging hip raises. 3 sets 5-8


Wednesday: Max Effort Press. Ascending Triples then 1RM with alternating exerercise: Bench/Seated OHP/ Close Grip Incline
Accessory: JM Press 3 sets 5-8/seated triceps extensions 3 sets 6-10
Accessory: Pulldowns - ascending triples to 3RM. change grip weekly.
Accessory(optional): Curls (reverse, hammer, or wide grip)


Friday: Dynamic Effort Lower Body
4 sets of 3 jump squats.
8 doubles: squat/box squat, front squat, power clean, or snatch/clean pull. With squats/front squats, use 55-60% 1RM and increase weekly. Snatch/Clean Pull use 40-50% deadlift 1RM, increase weekly.
5 doubles: jump box squats (triples ok, very light), hang powersnatch, or hang powerclean.
Accessory: SLDL/RDL, 3 sets 5-8
Accessory: Abs (situps, seated cable crunches, or hanging hip raises. 3 sets 5-8

Sunday: Dynamic Effort Press.
5-8 sets of 3 bench press or overhead press. hold lockout on OHP
Power Jerks - 5 singles with about 20 lbs over speed ohp weight. hold lockout for 1 or 2 seconds. No slow eccentric (absorb with legs).
Cable Rows - 3 sets 5-8. change grip.
Upright rows optional. 3 sets 5-6

look alright?

 

[makedah]

looks cool to me, but I will defer to those with more years under their belt! I'm always interested in how folks modify WSB.

What are 'doubles?'

Do you play a sport that requires you to work on your jumps?

 

[Tagio]

I just meant double = set of 2 reps.

I do aggressive inline, which isn't an official 'sport' but more like something to do for fun (along the lines of skateboarding). having a good vert opens up all kinds of possibilities and makes everything feel better and easier.

need pretty good explosive and eccentric strength to get on rails and absorb landings from 5-10 feet in the air.

I also might get into some basic gymnastics or maybe bball once I'm in good enough shape. Basically I just enjoy anything agility or jump-based.

 

[ffknight84]

nice job bro

 

[makedah]

Tagio - whoa!