| Hey Jamie!; WSB for events | |
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| Tweet Topic Started: Jun 21 2005, 01:04 AM (195 Views) | |
| WildGorillaMan | Jun 21 2005, 01:04 AM Post #1 |
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P&B Ambassador to the SDF
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Hey buddy, you mentioned in the SDF Week thread you were WSB'ing your Strongman Training. Can you summarize? |
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| Jamie | Jun 21 2005, 01:41 AM Post #2 |
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First Moderator on the SDF; first to have moderator title revoked.
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Hey Lee, I'm not into it yet, as it'll be more of an off-season trial. Here's what I was thinking. It's WSB inspired, with a couple of my own twists. ME Upper- (rotate Push-jerks, push-press, log press, three board press, and incline bench as ME exercises--one per week, for a 1-3RM) CG Bench- 5x5 Face Pulls- 10x2 Dislocations- 10x2 Light Cardio ME Lower- (rotate axle deads, front squats, back squats, deadlifts, and rack pulls, same fashion as ME upper rotation) Weighted Side Bends- 10x2 Light Cardio DE Upper- Push-jerks- 2x6 Band Bench- 2x6 Laterals/Rear Delts/Dislocations Superset- 2x10/10/10 WG Pulldowns/Barbell surgs Superset- 2x8/8 Light Cardio DE Lower- Axle Power Cleans- 2x6 Box Squats- 2x6 RDLs- 8x2 Calf Raises- 100 Weighted Crunches- 10x2 Light Cardio The purpose of the supersets is to keep things fast and increase GPP so that I'm still staying in shape for events (same purpose as cardio, really). Really heavy ab work will always follow my lower body workouts. High rep stuff on ME days will be kept light for blood flow, and high rep stuff on DE days will be heavier for some sort of hypertrophy; I should mention, though, that I probably won't go nuts with these in order to save myself for my ME workouts). The calf raises are not actually a feeble attempt to gain some size in that area, but rather, an effort to gain stamina for medleys, drags, yokes, etc. I was thinking that I'd give this a 10-15 week trial and see how my gains are after August. |
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| Frozenkilt | Jun 21 2005, 02:48 AM Post #3 |
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Online douche. GOLD! I need more Gold
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Man, first he starts training regularly and seriously, his dead goes up, he wins his first contest and now he's going into in-depth analysis and design of his own training. Witness the birth of a strength athlete. - Sean |
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| Jamie | Jun 21 2005, 05:32 AM Post #4 |
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First Moderator on the SDF; first to have moderator title revoked.
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You're just getting all mushy because I wrote it out in reps x sets instead of vice versa.
;) But seriously, that's got to be the most valued thing, in my view, anyone on these forums has said about me. |
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| Caber McJock | Jun 21 2005, 03:23 PM Post #5 |
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I agree
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There is a good article on Elite by CJ Murphy on Westside for Strongman Here. |
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| Jamie | Jun 21 2005, 05:59 PM Post #6 |
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First Moderator on the SDF; first to have moderator title revoked.
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Yeah, what he mentions sounds not bad for entering a season. I'm going to be keep track of all of my progress and everything, after this season, in just a book. I plan on doing a full write-up, however, of how this training template worked for me (or didn't) once I complete it. |
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| spacemountain2000 | Jun 22 2005, 03:54 AM Post #7 |
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Now you're boring us
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That looks pretty good, Jamie. Anybody got a WSB type template for throwing? |
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12:23 AM Jul 11
