WSB: watch my Weights Skyrocket, Bitches!

[Guinness5.0]

MESOCYCLE 1
Week 1 of 4
WEDNESDAY -- ME Bench

warmup of OH squats

Rack Lockouts
warmups
Triples: 225, 275, 315
Singles: 335, 355, 365, 385, 405(fail)

-I liked these. Felt strange at first but I think I'm more in tune with my weak point - it seems my lockout is strong and my 'transition' between start and lockout is the true weak link. Perhaps board presses would be a good movement for later.
405 came maybe a millimeter off the pins, so hopefully I can hit 395 next week. Also, my choice of power racks for my home gym has been cemented - I want 1-inch hole spacing for lockoots as I would have liked the pins to have been right in between the holes they were in and the set of holes below 'em. EDIT: just realized I didn't describe pin height. This was approximately the top half of the motion (top 45% if I had to be more precise).

DB bench
90's for 5x5

-Cake. Hoping to hit 120's by week 4.

BB rows
225x8x2

-The plan was to do 3 sets, but these were much tougher than anticipated. I'm gonna do 225x8x3 next week.

Standing OHP
135x10x2

And I did some prehab consisting of tricep pushdowns and <sigh> db side laterals for a couple sets of 20+ reps. It felt really good though . This was a fun workout - I'm looking forward to heavy DB benching.

 

[Madcow2]

BB rows
225x8x2

-The plan was to do 3 sets, but these were much tougher than anticipated. I'm gonna do 225x8x3 next week.

So are you taking Russian lessons now with reps X sets vs. US sets x reps?

 

[Jim Ouini]

Kind of off-topic, but with your oly squat being monstrous and you talking about competing, what do you think your PL squat might be? Probably 600 already with wraps and a belt and you only have to hit parallel..although I will say that having done boxies on Wed it feels totally different than my oly squat on M-F.

 

[Guinness5.0]

So are you taking Russian lessons now with reps X sets vs. US sets x reps?

It makes much more sense to me to do it this way. And it's the opposite of the way the muscle mags write it, so that's a plus .

 

[BiggT]

It makes much more sense to me to do it this way. And it's the opposite of the way the muscle mags write it, so that's a plus .

lol, That's reason enough. Nice looking workout, and I want to compliment you on the weight selection and planning for future weeks.

 

[Guinness5.0]

Kind of off-topic, but with your oly squat being monstrous and you talking about competing, what do you think your PL squat might be? Probably 600 already with wraps and a belt and you only have to hit parallel..although I will say that having done boxies on Wed it feels totally different than my oly squat on M-F.

Who knows? I'd sure like to think 600 is realistic w/ wraps and a little practice (FWIW I don't think a belt will help my weights any - I don't think my back/abs are a weakness). They're different animals, but I would tend to guess tha the carryover from Oly to PL woul be better than PL to Oly. If/when I decide to give the PL stance a shot, I should be set up well for it with GMs now being a heavy movement for me and all the box squatting I'm currently doing for DE work and planning to do for ME. I think it'll only be a matter of getting used to the movement. Hip/ham strength should be good enough for a big PL squat by the time this run is through (and I have very high expectations for my deadlift - the 'race' in my head is for which will hit 600 first: Oly squat or dead). Obviously this is specualtion but most of the WSB'ers I've seen rarely if ever perform squats in training liek the squats they perform in competition - it's all box squats and GMs.

But to really throw a wrench in things, I am honestly more interested in the Oly lifts - I just need to get around to learning 'em first

 

[BiggT]

Guiness....interest in olympic squatting and the o-lifts would compliment Highland Games perfectly, I would actually like to give them a shot if I could find a throwing coach in reasonable driving distance. I think you'd be good at them, plus you've got height and a good frame to add even more size and really put something behind your throws.

 

[Guinness5.0]

Guiness....interest in olympic squatting and the o-lifts would compliment Highland Games perfectly, I would actually like to give them a shot if I could find a throwing coach in reasonable driving distance. I think you'd be good at them, plus you've got height and a good frame to add even more size and really put something behind your throws.

Dude, you read my mind! I've always regretted not getting into shotputting/discus in high school, and with the Ironmind catalog as my bathroom reading material, I've kinda rekinded the desire to hurl large metal objects as far as I can.

Man,. there's a whole world of offbeat athletics out there

 

[Madcow2]

It makes much more sense to me to do it this way. And it's the opposite of the way the muscle mags write it, so that's a plus .

Ironically, I think that if more people followed that logic - there would be a lot of big strong guys in the gyms and a lot less 160lbs plateaued kids on the anabolic board.

 

[Guinness5.0]

MESOCYCLE 1
Week 1 OF 4
FRIDAY -- DE Squat/DL

DE Box Squat
8 doubles @ 245, very short rest periods

-'Clicked' today. Sitting back felt much more natural. On most reps the bar literally came off my back entirely at the top [EDIT: hehe another tie-in w/ the title of the journal ] I'd like to get more aggressive with the weights. Obviously I gotta keep bar speed high, but I think based on today's effort that these are poised for a decent jump.

DE Deadlift
4 singles @ 315, very short rest periods

-I may do these at 315 throughout, just to 'hone the groove'.

RDL
315x5x5

-Def. light but still difficult. I think I end up going too deep when these aren't REALLY heavy. Whatever.

Chinups (palms in)
BWx6x3

Prehab was light GMs for a few sets of 15+. I need to get some ab training in I guess. Next time Good workout b/c of the box squats; business as usual with the rest. I am toying with the idea of switching to two-week loading on everything followed by a deload week. I'm definitely a bit fatigued from the heavy GMs monday, so four straight weeks of loading MEs may be a bit much. We'll see...