sunday 10/22/2023
dynamic effort upper
week 2, wave 1
bench press
5x45+30bw+30cw
9x3x120+30bw+30cw
dumbbell overhead press
5x5x70
williams extension
3x13x40
cable front raise (rope grip)
3x16x30
pull up with light band (curl up grip)*
3x5xbody-35bw
lat pulldown (straight close grip)*
3x10x75
standing tricep band extension
2x100x20
standing cable crunch
3x25x60
notes
forgot to do close grip bench, but my competition grip is fairly close anyway so it is not too far off.
10/16/2023 - 10/22/2023
week 2, wave 1
total volume: 70815 lb
monday 10/23/2023
week 3, wave 1
maximal effort lower
cambered bar squat (wide stance)
5x35
4x125
3x175
3x215
2x265
1x305
1x335
1x355
laying leg curl machine
4x8x90
SSB step up (12" box)
3x10x145
SSB good morning
3x8x145
cable pull through
3x15x45
GHR sit up
4x13xbody
reverse hyper
3x10x140
notes
cambered bar squat. saved some energy for accessory work. heavy step up and good morning.
wednesday 10/25/2023
maximal effort upper
week 3, wave 1
cambered football bar bench press (close grip)
3x5x45
4x135
3x165
2x185
2x205
1x215
1x220
1x225
1x230
dumbbell press
5x8x110
laying dumbbell tricep extension
3x13x40
chest supported row
3x10x45
cable side raise
4x14x10
hammer curl
4x10x50
notes
have to try to keep the bar on a straight path with the football bar close grip. did three attempts and then chose to do a fourth because I wanted a cleaner rep.
Bar speed is more important than actual bar weight or percentages, although I know Louie would push guys to use higher percentages (eg he made AJ Roberts wear a single ply suit over his briefs when he started at WSBB as he couldnāt get through the sets at at % Louie wanted).
By the time he passed the girls were doing 5x5x60% bar weight + 33% bands/chains.
friday 10/27/2023
dynamic effort lower
week 3, wave 1
band good morning (warm up)
3x10x20
GHR sit up (warm up)
3x5xbody
box squat (wide stance)
3x5x55+50cw+35bw
8x2x185+50cw+35bw
deadlift (sumo stance)
4x2x225+60cw+40bw
dumbbell lunge
3x14x50
kettlebell swing
3x20x25
laying toe touch
3x20xbody
standing band crunch
100x20
reverse hyper
3x20x50
notes
no glute ham raise because I have a new tattoo which I always keep clean for the first 24 hours. added some ab work to make up for the volume. not too much work.
saturday 10/28/2023
dynamic effort lower
week 3, wave 1
band face pull (warm up)
3x20x20
dumbbell W and T raise (warm up)
3x20x20
close grip bench press
5x45+25cw+30bw
9x3x135+25cw+30bw
dumbbell overhead press
5x5x90
williams extension
4x10x50
cable front raise (rope grip)
4x16x30
lat pulldown (MAG grip)
3x8x170
standing band tricep extension
2x100x15
laying leg lift
2x20xbody
notes
someone else was using the fat bench so I did not get the camera angle I wanted, but the important part is that I can see the bar speed, and that I did the workout.
10/23/2023 - 10/28/2023
week 3, wave 1
total volume: 78332 lb
monday 11/6/2023
maximal effort lower
week 1, wave 2
stationary bike / band good morning / box jump (warm up)
SSB good morning
5x135
4x185
3x225
2x275
1x305
1x325
1x345
standing cable hamstring curl
4x20x80
belt squat march (wide stance)
3x60sx70
dumbbell RDL
4x20x50
crunch machine
4x20x25
reverse hyper
4x13x140
notes
good morning session but the camera somehow shifted and the final two sets are out of frame. it was not too hard and the last rep felt really good like I did it right.
wednesday 11/8/2023
maximal effort upper
week 1, wave 2
y/t raise/band pulldown/upright row (warmup)
axle bar bench press
5x45
4x135
3x155
2x185
1x205
1x225
1x235
dumbbell floor press
4x8x130
curl bar skull crusher
4x10x40
supinated dumbbell row
4x26x25
dumbbell side raise
3x15x30
curl bar reverse curl
3x10x30
notes
chose the primary exercise when I got to the gym, saw the axle bar first.
friday 11/10/2023
dynamic effort lower
week 1, wave 2
stationary bicycle/band good morning (warm up)
SSB squat
12x2x165+60cw+20bw
deadlift (sumo stance)
8x2x200+60cw+40bw
glute ham raise
3x10xbody
leg extension machine
3x13x50
seated band leg curl
4x20x40
hanging leg raise
3x10xbody
reverse hyper
4x20x95
notes
giving the shoulders a break with the SSB. hanging leg raise after deadlift so I might change it to side bends next week as the percentage increases.
saturday 11/11/2023
dynamic effort upper
week 1, wave 2
y/t raise/band pushdown/upright row (warm up)
close grip bench press
9x3x100+55bw
military press
5x5x80
cable pushdown (rope grip)
3x15x45
snatch grip shrug
3x10x105
lat pulldown (wide MAG grip)
4x10x105
seated cable crunch (wide stance)
5x10x90
dumbbell side bend
3x40x35
notes
speed bench with no problems. learning the new accessory work and how to get it done as quickly as possible.
11/6/2023 - 11/11/2023
week 1, wave 2
total volume: 94,390 lb
tuesday 11/14/2023
maximal effort lower
week 2, wave 2
stationary bicycle/band good morning/box jump (warm up)
deadlift (sumo stance)
5x135
4x225
3x275
2x315
1x365
1x405
1x435
standing cable leg curl
4x10x80
belt squat march (wide stance)
3x60sx45
dumbbell RDL
4x13x60
crunch machine
3x20x45
reverse hyper
5x140x13
notes
third attempt deadlift was not as fast as I wanted, but I am sure my competition lift has gone up since last wave.
wednesday 11/15/2023
maximal effort upper
week 2, wave 2
y/t raise/band pushdown/dumbbell upright row (warm up)
cambered football bar bench press (wide grip)
5x135
4x155
3x165
2x185
1x205
1x215
1x225
dumbbell floor press
4x8x110
curl bar skull crusher
4x16x40
seated cable row (wide grip)
3x13x80
curl bar reverse curl
4x10x40
notes
buddy jumped over the bench to spot me for my third single which surprised me because it looks to be impossible to get behind that bench since its pushed against the wall. I used wide grip for my max work and with a cambered bar so I did not push too hard. it was also two max days in a row.
friday 11/17/2023
dynamic effort lower
week 2, wave 2
stationary bicycle/standing band crunch/box toe tap (warm up)
SSB squat (wide stance)
10x2x175+20bw+40cw
deadlift (sumo stance)
8x2x225+40bw+60cw
glute ham raise
4x10xbody
leg extension machine
3x13x80
seated band leg curl
4x20x25
hanging leg raise
3x10xbody
GHR sit up
3x8xbody
notes
did too many deadlift sets. did eight sets instead of six. extra ab work instead of reverse hyper because I got my stomach tatted yesterday.
saturday 11/18/2023
dynamic effort upper
week 2, wave 2
y/t raise/band pushdown/upright row (warm up)
close grip bench press
9x3x115+55bw
military press
5x5x100
cable pushdown (rope grip)
3x15x75
barbell shrug (snatch grip)
3x10x135
lat pulldown (wide grip)
4x10x90
seated cable crunch (wide stance)
5x10x90
dumbbell side bend
3x30x40
notes
bench for speed. another bench day.
(edit: to post volume summary)
11/14/2023 - 11/18/2023
week 2, wave 2
total volume: 85325 lb
monday 11/20/2023
maximal effort lower
week 3, wave 2
stationary bicycle/band good morning/box toe tap (warm up)
buffalo bar box squat
5x135
4x185
3x225
3x275
2x295
1x315
1x325
standing cable leg curl
4x10x110
belt squat march (wide stance)
3x60sx35
dumbbell RDL
4x15x70
crunch machine
4x20x25
reverse hyper
5x13x140
notes
instead of three singles I did a double over ninety percent then two singles. the squats moved fast but the point is not to peak during the third week. no video.
wednesday 11/22/2023
maximal effort upper
week 3, wave 2
standing y/t raise/band pushdown/upright row (warm up)
close grip bench press to pin (pin #15)
5x135
4x165
3x185
2x205
1x215
1x225
1x235
dumbbell bench press
4x8x130
curl bar skull crusher
4x10x50
seated cable row (MAG grip)
4x13x90
dumbbell side raise
4x15x30
curl bar reverse curl
3x10x50
notes
bench to pin was only about one inch off the chest. feeling ready to take that weight with my competition lift.
friday 11/24/2023
dynamic effort lower
week 3, wave 2
stationary bicycle/standing band crunch/box toe tap (warm up)
SSB squat (no belt)
8x2x190+20bw+40cw
deadlift (sumo stance) (no belt)
4x2x240+40bw+60cw
glute ham raise
4x10xbody
leg extension machine
3x13x80
seated band leg curl
4x20x25
laying toe touch
3x25xbody
reverse hyper
4x25x50
notes
during the final dynamic effort day of this wave the weight and volume has become very manageable. felt like wearing no belt.
