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Wump Sweats Blood
- Thread starter blut wump
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Guinness5.0
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ME = Maximum effort. Typically in WSB ME days mean working your way to a max single via ever increasing triples til you can't do any more triples, then singles til you max. You rotate exercises every 1-3 weeks (depending on your experience level) to help stave off nervous fatigue.al420 said:
DE = Dynamic effort. Typically multiple sets of doubles, triples, sometimes singles, done with a rather light weight (often with bands) and short rest intervals (30 seconds to a minute) to 'train' the body to fire the muscles more efficiently. Typically bench w/ bands and varying grips is used for upper, while banded box squats for 8-10 doubles or 6-8 speed dead singles at around 60%/1rm is used for squat/DL.
If you're not familiar with WSB, I highly recommend that you look into it. It shares some of the theory of the Soviet Oly guys from back in the day. Good stuff for sure.
blut wump
New member
Check out www.elitefts.com and www.westside-barbell.com for more info and up-to-date articles. There's some older stuff at www.deepsquatter.com/strength/archives/
blut wump
New member
Week 2 - DE Squat
I know that last week, I'd mentioned I was going to drop down to green bands on box squats and up the weight slightly. Instead, I stuck with the blue bands and increased the weight a little. I'm still not entirely sure just what feel I'm aiming for with the DE days; I don't want these to be too much of a struggle but I think that they're OK so long as I'm not really slowing down for any part of the movement. These felt about the same as last week.
The one-legged DB squats were easier on me than last week. I dropped the weight slightly and feel confident moving it back up again next week. I also allowed myself 30s recovery between legs. I only toppled a couple of times. These are hard work.
DB rows were still fine with no body English at this weight. My cardio-vascular system is still feeling the effects of the one-legged squats while I'm doing these so there's a cross-over of getting my breath back and the muscles getting fatigued as I work through the sets.
I hammered out the shrugs. This weight is no biggie but it feels really heavy as I lift it off the pins at the end of this session. Once I start shrugging it, it's light weight until the fatigue comes in. I'll probably go to 120Kg next week.
All weights in Kilos
16" Box Squats
20x10, Blue band + 20 x 10, Blue band + 65 x 2 for 10 sets, 60s start-to-start
Rev Hypers
Pink band x 8 for 3 sets
DB One-Legged Squat
28 (14 each hand) x 10 for 4 sets each leg
DB Row
49 x 6 for 4 sets
BB Shrug
20x10, 60x10, 100 x 15 for 3 sets
I know that last week, I'd mentioned I was going to drop down to green bands on box squats and up the weight slightly. Instead, I stuck with the blue bands and increased the weight a little. I'm still not entirely sure just what feel I'm aiming for with the DE days; I don't want these to be too much of a struggle but I think that they're OK so long as I'm not really slowing down for any part of the movement. These felt about the same as last week.
The one-legged DB squats were easier on me than last week. I dropped the weight slightly and feel confident moving it back up again next week. I also allowed myself 30s recovery between legs. I only toppled a couple of times. These are hard work.
DB rows were still fine with no body English at this weight. My cardio-vascular system is still feeling the effects of the one-legged squats while I'm doing these so there's a cross-over of getting my breath back and the muscles getting fatigued as I work through the sets.
I hammered out the shrugs. This weight is no biggie but it feels really heavy as I lift it off the pins at the end of this session. Once I start shrugging it, it's light weight until the fatigue comes in. I'll probably go to 120Kg next week.
All weights in Kilos
16" Box Squats
20x10, Blue band + 20 x 10, Blue band + 65 x 2 for 10 sets, 60s start-to-start
Rev Hypers
Pink band x 8 for 3 sets
DB One-Legged Squat
28 (14 each hand) x 10 for 4 sets each leg
DB Row
49 x 6 for 4 sets
BB Shrug
20x10, 60x10, 100 x 15 for 3 sets
blut wump
New member
Week 2 - DE Bench
Not a lot to report on this workout. I was, again, definitely less gassed than I was last week. I take it as a sign that my conditioning is slowly returning but this workout is the easiest of the four.
Bench felt pretty the same as last week. The instructions said to keep the same weight so I did.
I started a set of the lying DB extensions at 21.5Kg but it was quickly obvious that I wouldn't be able to see that weight to the end so started again at 19.5Kg. The extra 0.5Kg was just to have more than I used last week.
The side raises felt much easier than last week. On the bent laterals I bumped the weight and then bumped it again. These ended up being tiring.
All in all, a much easier week than last week regarding soreness. The DE Squat day makes my glutes ache, I think from the one-legged squats, and the ME squat days gives me some hammy soreness but my triceps were fine this week and soreness in general was way down. My abs ached a little after the ME Squat day, too.
I almost forgot, I weighed 125.4Kg (276 lbs) this morning, up four or five pounds from the start. At some stage I have to get serious about shedding some body mass, even if only to make life easier on my knees. I don't really feel as though I've been eating more and I'm working out 4x per week and doing at least 30 mins brisk walking each day. Some days it ends up being trudging rather than walking but my weight seems to have a mind of its own.
All weights in Kilos
DE Bench
20x10, 40x10, 60x5, 87.5 x 3 for 10 sets, 45s start-to-start, rotating three grips
Lying DB Triceps Ext.
21.5x3, 19.5 x 8 for 4 sets
DB Side Raise
19 x 10 for 3 sets
Bent Lateral Raise
21.5 x 10, 24 x 10, 24 x 10
Not a lot to report on this workout. I was, again, definitely less gassed than I was last week. I take it as a sign that my conditioning is slowly returning but this workout is the easiest of the four.
Bench felt pretty the same as last week. The instructions said to keep the same weight so I did.
I started a set of the lying DB extensions at 21.5Kg but it was quickly obvious that I wouldn't be able to see that weight to the end so started again at 19.5Kg. The extra 0.5Kg was just to have more than I used last week.
The side raises felt much easier than last week. On the bent laterals I bumped the weight and then bumped it again. These ended up being tiring.
All in all, a much easier week than last week regarding soreness. The DE Squat day makes my glutes ache, I think from the one-legged squats, and the ME squat days gives me some hammy soreness but my triceps were fine this week and soreness in general was way down. My abs ached a little after the ME Squat day, too.
I almost forgot, I weighed 125.4Kg (276 lbs) this morning, up four or five pounds from the start. At some stage I have to get serious about shedding some body mass, even if only to make life easier on my knees. I don't really feel as though I've been eating more and I'm working out 4x per week and doing at least 30 mins brisk walking each day. Some days it ends up being trudging rather than walking but my weight seems to have a mind of its own.
All weights in Kilos
DE Bench
20x10, 40x10, 60x5, 87.5 x 3 for 10 sets, 45s start-to-start, rotating three grips
Lying DB Triceps Ext.
21.5x3, 19.5 x 8 for 4 sets
DB Side Raise
19 x 10 for 3 sets
Bent Lateral Raise
21.5 x 10, 24 x 10, 24 x 10
Lone Trooper
Banned
I bleed sweat. It burns. 
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