WSBB (the lightened method)

[roccodart440]

I will be using louies lighend method which is a 9 week traning cycle using reverse bands.

[adidamps2]

damn it Rocco..stop makin differnt logs..lol
i lost track of the last one.. good luck onthis one.

[roccodart440]

damn it Rocco..stop makin differnt logs..lol
i lost track of the last one.. good luck onthis one.

Each log is different.

Week one/day one

Heavy chest and tries

bench
45x10
135x10
225x10
275x5
315x3

work sets
8 sets of 2 with 365 using reverse bands (mini's for 1st three weeks)

tries
skipped due to elbow pain

[roccodart440]

week 1/day 2

resting. Chest is SORE!!!

[getfitdoc]

can't wait to see how this works out for you

[roccodart440]

can't wait to see how this works out for you

If anyone wants to take a closer look at this look in this months powerlifting USA. That's where I found it. This message will self destruct in ..........

[adidamps2]

If anyone wants to take a closer look at this look in this months powerlifting USA. That's where I found it. This message will self destruct in ..........

i am content with watching your progress...i like the PB routine i am on currently..how much of a bench increase are you lookin to hit here this time?

[roccodart440]

How much of a bench increase are you lookin to hit here this time?

Well this is a 9 week routine and I am working completely RAW throughout the 9 weeks so I am hoping for something in the neighborhood of 65 pounds in 9 weeks. That equates to approx. 7 pounds increase per week.

Now I won't max RAW until the end but the general rule of thumb for work set increases is 3-5% per week so long as you make you quota for the week.

Week one was 8 sets of 2 with 365 so this comming week will be approx 385 for the 8 sets of 2, which I don't feel will be much of a problem at all. I really took it easy on tyhe 1st workout because I was only a week out from my meet and the elbows were giving me cosome pain.

Elbows feel good now and so do I.

[roccodart440]

Day #3

REST

[roccodart440]

Day #4

Speed Day

Chest
Bench
275-lightweight bands: 8 sets of 3 with varied grip.

Shoulders
Shrugs 260x10x3

Front plate raise 45x10x3

Reverse Flys
15x10
20x10
25x10

Tries

P/D with LW bands 10x3

Overhead EXT with LW bands 10x3

[roccodart440]

Day 5, 6, 7 rest

I should be doing some more lifting but i've been working my ass off.

[adidamps2]

Well this is a 9 week routine and I am working completely RAW throughout the 9 weeks so I am hoping for something in the neighborhood of 65 pounds in 9 weeks. That equates to approx. 7 pounds increase per week.

Now I won't max RAW until the end but the general rule of thumb for work set increases is 3-5% per week so long as you make you quota for the week.

Week one was 8 sets of 2 with 365 so this comming week will be approx 385 for the 8 sets of 2, which I don't feel will be much of a problem at all. I really took it easy on tyhe 1st workout because I was only a week out from my meet and the elbows were giving me cosome pain.

Elbows feel good now and so do I.

how much will 65lbs RAW add to your shirted bench? or is that "realative"?

[DADAWG]

give it hell roc . dont be surprised if your raw bench doesnt benefit from this method but your shirted bench jumps up there .

[roccodart440]

Day 8

2nd Big Bench Day

Bench
Reverse bands from 7' cage using mini bands.

45x10
135x10
225x5
275x3
315x3

385 - 8 sets of 2

No tries due to elbow pain.

[roccodart440]

Day 9 rest

Chest is HELLASORE! (again)

[roccodart440]

Day 10

Chest is recovering. I'm adding in some extra protein to my diet.

BACK

Face pulls
55x10
65x10
75x10
85x10

Sumo Deads
135x5 sets of 10 (don't laugh, i'm recovering from a back injury)

Forearms

Wrist curl rollups
10 pounds//10 sets

[roccodart440]

Hit a wall tonight.

chest
45x10
135x10 Paused last rep (PLR)
225x5 PLR
275x5 PLR
315x2
365x2

Reverse bands (mini's)
395x2
395x2
395x1+miss for the next 6 sets

Front plate raise
45x10x1

NO tries. Elbows are still iffy but getting better.

[roccodart440]

Back

deads

135x10
135x5
185 - 5 sets of 9

Face pulls
55x10
65x10
75x10
85x10

Shrugs
225x10 front
260x10 rear 3 sets

Bench pulls with LW bands
2 sets of 10

Close/wide grip pulls downs
115x10 2 sets each 4 total

Lawnmowers
100x10x2sets

[pullinbig]

you skipping leg work on this routine?

[roccodart440]

Na, I just seem to be skipping it in general latley. Bad I know. Now that i'm chemicly back in the game. Be assured my workouts and traning habits will improve.

[AngryMuscles]

i am so gonna move to a powerlifting gym...^^

[roccodart440]

ME chest day

Warmup bench
45x10
135x10
225x5
275x3
315x3
365x2

Reverse bands (LW bands)
405x 5 sets of 3

Tries
Skulls (straight bar)
85pds 4 sets of 10

Pushdowns (mini bands, double choked)
4 sets of 10

Rope P/D
55x10
65
75

[roccodart440]

shoulders

BH press
135x12
145x10
165x8
175x6

front plate raise
45x10 3 sets

bent over rev fly's
20,25,30x10

[roccodart440]

chest/back

bench
45x10
135x10
225x5
275x5
315x3
365x2

LW rev bands
415x3 (5 sets)

-------------------
Deadlift (no belt)
135x10
185x5?

205x7 (5 sets)
--------------------

Energy and strength are on the UPSWING!

[roccodart440]

modified german high volume workout for deads.

Last night CARDIO/low back/tries

sled
#1 uphill asphault
#2 around school, mixed flat terrain

calves are killing me.

low back ext
x20
x15
x15

cage P/D with LW bands
3 sets