DE Upper (20060606)
DE Bench w/mini bands: 135x3, 155x3x8
4-Board Press: 225x5, 275x5, 315x5, 335x2+1with help
DB Press w/neutral grip: 60x15,15,12,12,10
Machine Rows (nautilus): 210x15,12,10,10,10
Pressdowns/curls
DD
ME Lower
ME Low Box Squats: 135x5x2, 185x5, 225x5, 265x1, —90%/add belt—275x3, 285x1x2, 305x1, 275x3
Rack Pulls: 135x5, 225x5, 315x5, 405x3, 455x1 —belt—495x1, 405x5
Pullthroughs: 90x10x3
Ab Rope Pulldowns: 95(stack)x8x5
Form was kinda shitty on the box squats. Need to work form comming off the box as that is my weakest point. Might have gone a little overboard as far as ME volume, but I don’t know…it felt ok.
DD
I didn’t do an assistance hamstring exercise as is outlined in the EFS template manual. Being as the Westside Police are apparently out today, I would like to ask for forgiveness (sarcasm off).
Bear[/quote]\
hahahahaaahhahahaah…nice
DE bench
165 8x3, 3 grips
Tate Presses
35 3x12
Seated Rows
5x10 with the stack
Bear
Dragged 100# sled around the neighborhoold twice. Around 500-600m is my guess.
DD
[quote]
Actually, an ME day is typically defined by having 3-6 lifts at or above 90%. There are many ways to accomplish this. I did one of them. (I had some Spike in me and felt good, so I did two more singles. Big deal.)
Bear[/quote]
Where did you read that???
A max effort is setting some sort of record, typically on a set with a rep range of 1 to 5, but typically 1 to 3.
Then you do assistence exercises.
Just finished my 12th week on wssb. I did 4 rows of 3 weeks. I am excited to start over. Damn I am really thinking about quitting snowboarding and going all for powerlifting. Do you guys have any idea where I can find anything for that in switzerland over europe?
++
Vince
[quote]Julius_Caesar wrote:
Actually, an ME day is typically defined by having 3-6 lifts at or above 90%. There are many ways to accomplish this. I did one of them. (I had some Spike in me and felt good, so I did two more singles. Big deal.)
Bear
Where did you read that???
A max effort is setting some sort of record, typically on a set with a rep range of 1 to 5, but typically 1 to 3.
Then you do assistence exercises.
[/quote]
ME work is not always trying to set a record. I agree with you in one respect, yes, working up to a 1RM is the most popular style of ME training. However, it is not the definition of ME work.
ME work is simply work that is over 90% of your 1RM for that given exercise. People typically try to make 3 lifts @ or above this percentile on ME day.
Bear
[quote]Julius_Caesar wrote:
Where did you read that???
A max effort is setting some sort of record, typically on a set with a rep range of 1 to 5, but typically 1 to 3.
Then you do assistence exercises.
[/quote]
From the horse’s mouth:
http://www.elitefts.com/documents/methods.htm
http://www.elitefts.com/documents/methods-max-effort.htm
ME comes in many forms.
Wendsday was ME Squat/Dead day
I tested my sumo and missed 725. I don’t look at the bar during my set up and sometimes my grip is a little off. Unfortunately this was one of those times. I tried it agian but was out of gas.
Moved to Squats for sets of 5.
Worked up to 615 but lower back was fatiqued from the miss.
Today will be accessory work- Shoulders mostly
Hope to hit 315 for a set of five on the push press and the 130lb dumbell for one arm standing presses for a set of 5.
Meat
quick question, after what weight do you guys start using straps while deadlifting? or do you use straps at all?
When I go I just feel my grip just giving up about halfway through the rep.
[quote]poolcook wrote:
quick question, after what weight do you guys start using straps while deadlifting? or do you use straps at all?
When I go I just feel my grip just giving up about halfway through the rep.[/quote]
Personally, I don’t use straps (then again, my deadlift is nothing amazing). If your grip is a weak point, work it with assistance exercises (grippers, wrist rollers, plate pinches, super maximal holds (sp?) etc.). Check out the archives here and at EliteFTS for articles on grip strength.
DD
[quote]poolcook wrote:
quick question, after what weight do you guys start using straps while deadlifting? or do you use straps at all?
When I go I just feel my grip just giving up about halfway through the rep.[/quote]
If you’re doing reps with heavier weight, say over 80%, then use them, but try to do so sparingly.
I stopped using them altogether and realized that they were not even helping me that much; it was more a mental handicap.
Bear
[quote]Mr. Bear wrote:
poolcook wrote:
quick question, after what weight do you guys start using straps while deadlifting? or do you use straps at all?
When I go I just feel my grip just giving up about halfway through the rep.
If you’re doing reps with heavier weight, say over 80%, then use them, but try to do so sparingly.
I stopped using them altogether and realized that they were not even helping me that much; it was more a mental handicap.
Bear[/quote]
i only use them on rack pulls that are way above my Dead max. I think they have benefit there. It allows you to train past your grip. If I’m pulling off the floor, I don’t use them.
Meat
[quote]Donut62 wrote:
Julius_Caesar wrote:
Where did you read that???
A max effort is setting some sort of record, typically on a set with a rep range of 1 to 5, but typically 1 to 3.
Then you do assistence exercises.
From the horse’s mouth:
http://www.elitefts.com/documents/methods.htm
http://www.elitefts.com/documents/methods-max-effort.htm
ME comes in many forms.[/quote]
I don’t really consider him to be the “horse’s mouth” when it comes to WSB. I would give that title to Louie Simmons. I would recommend following his system to the “T” with regards to the DL and squat.
Anyway…There are other things that I see people doing incorrectly here as far as WSB goes as well. For example, good mornings are supposed to be the staple of your ME day, and I don’t see many doing that.
GM’s will bring up both the squat and the dl and are less taxing on your body. Like Simmons says the DL takes more than it gives in relation to strength.
In fact, many WSB’s hardly ever do a conventional squat or dl unless they are in competition.
Instead, GM variations should make up the bulk of your DL training. You can do DL variations, like pulling off a platform to satisfy your dl cravings.
Before I did WSB, I tried those periodization routines which didn’t do shit for me for exactly the reasons why Louie Simmons claims that they don’t work.
Doing those, I raised my deadlift to a hard 405. When I finally stopped doing deadlifts every week or even every other week and did WSB, I put almost 100 pounds on my deadlift. Then my wife had a baby and 4 months of sleep deprivation really took its tole on my gains. Now I am thinking about doing a WSB program so I can nail 500 again at a bodyweight of 181.
The only real downside to WSB is that all of the board pressing stuff will make you weaker off of the bottom, so people should consider that if they are raw. Also, make sure that you work your grip if you concentrate on something like GMs for your ME day.
I have found that when you try to pull after doing the conjugate system that you will get unbelievably strong in your posterior chain from the GM’s and other assistence stuff, but will get weak in your grip unless you throw some grip stuff in the mix.
I train in my basement with my wife so getting on my bench shirt is almost impossible, so I bench raw at the moment until I can get an open back shirt.
I do a 5 by 5 program for my bench and find that this works well for raw benching, while WSB is more designed for shirted lifters.
DE bench
floor press- 155x8x3, then worked up to a heavy single, but the weight was moving fast so I decided to go for a new pr of 405 which I nailed.
5 board press- 315x3x3
db bench- 100x5x10
db rows- 70x3x12
[quote]BigMG wrote:
DE bench
floor press- 155x8x3, then worked up to a heavy single, but the weight was moving fast so I decided to go for a new pr of 405 which I nailed.
5 board press- 315x3x3
db bench- 100x5x10
db rows- 70x3x12
[/quote]
What was the point of the 8 sets of 3? It looked like a possible speed say, but if you are pressing 405, this is way too light of a weight fort that. And why are you doing a ME on a DE day?
[quote]Julius_Caesar wrote:
BigMG wrote:
DE bench
floor press- 155x8x3, then worked up to a heavy single, but the weight was moving fast so I decided to go for a new pr of 405 which I nailed.
5 board press- 315x3x3
db bench- 100x5x10
db rows- 70x3x12
What was the point of the 8 sets of 3? It looked like a possible speed say, but if you are pressing 405, this is way too light of a weight fort that. And why are you doing a ME on a DE day?
[/quote]
He explains it right there in the post. Once or twice a month on DE day, after your main movement, you should work up and hit a heavy single or double. This makes you get in work when your fast twitch fibers are already fatigued. He felt good, so he went with it, and hit a PR.
All you do is bitch about people not doing things right. You’ve never posted your workouts on here, you just sit back and criticize, and it’s really starting to piss me off.
Bear
[quote]Mr. Bear wrote:
Julius_Caesar wrote:
BigMG wrote:
DE bench
floor press- 155x8x3, then worked up to a heavy single, but the weight was moving fast so I decided to go for a new pr of 405 which I nailed.
5 board press- 315x3x3
db bench- 100x5x10
db rows- 70x3x12
What was the point of the 8 sets of 3? It looked like a possible speed say, but if you are pressing 405, this is way too light of a weight fort that. And why are you doing a ME on a DE day?
He explains it right there in the post. Once or twice a month on DE day, after your main movement, you should work up and hit a heavy single or double. This makes you get in work when your fast twitch fibers are already fatigued. He felt good, so he went with it, and hit a PR.
All you do is bitch about people not doing things right. You’ve never posted your workouts on here, you just sit back and criticize, and it’s really starting to piss me off.
Bear
[/quote]
I wasn’t “bitching”, just trying to figure out what his scheme was.
By the way, I am not really trying to break balls here, just offering constructive criticism. For example, according to WSB protocols, your DE day should be either 50 or 60% of your max depending on whether or not you wear a shirt. 155 is a long way away from that if he has a 405 bench, right?
And like I said before, I hardly see anyone doing GMs on ME day.
As for my logs, the next time that I try a WSB protocol, I will post them here.