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Hey Jamie!; WSB for events
Topic Started: Jun 21 2005, 01:04 AM (195 Views)
WildGorillaMan
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P&B Ambassador to the SDF
Hey buddy, you mentioned in the SDF Week thread you were WSB'ing your Strongman Training. Can you summarize?

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Jamie
First Moderator on the SDF; first to have moderator title revoked.
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
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Online douche. GOLD! I need more Gold
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
First Moderator on the SDF; first to have moderator title revoked.
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
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I agree
There is a good article on Elite by CJ Murphy on Westside for Strongman Here.
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
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
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Now you're boring us
That looks pretty good, Jamie.

Anybody got a WSB type template for throwing?
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