Spytech's Hybrid WSB

**spytech** · 10-16-2006, 07:10 AM

Hey all-

I have been utilizing this hybrid of Westside training that I put together since March. Since then I have modified it several (8) times constantly tweaking things and revamping methods to suit my goals. Tonight I decided to further polish the template page I have had linked in my sig so that it explains everything in further detail. I will continue to update it as my goals change with time.

Check it out here: http://www.spytechonline.com/shwsb/index.htm

Some progress stats I have made while utilizing this approach to training:
Deadlift: 550x1 -> 600x3
Wide-stance Squat: 445x1 -> 600x1
ATG Squat: 400x2 -> 445x1 (only trained once every 2-3 months)
Decline Bench: 325x1 -> 405x1
Incline Bench: 305x1 -> 355x1
Seated Military Press: 245x1 -> 320x1

Weight: 210 @ 7%bf to 222 @ 8-9%'ish

**DJSTARER** · 10-16-2006, 03:47 PM

please compete in the USAPL.

**Ikaika** · 10-24-2006, 09:58 PM

spytech i'm with djstarer on this one...you would kick ass and take names.

for those who have yet to try Spytech's programs, i used Spytech's Hybrid Strength and Hypertrophy training methods/split for 4 months this past spring...wicked increases in strength and size on only 200 kcal over maintainence, and dropped bf too! Give SHSHT or his WSBT a shot, you will not be disappointed.

**DarkFalcon** · 10-24-2006, 10:06 PM

I agree bro you are too damn strong not to do something with it. Why not win a few trophys to show the grandkids one day.

**spytech** · 10-24-2006, 10:17 PM

Quote:

Originally Posted by Ikaika

for those who have yet to try Spytech's programs, i used Spytech's Hybrid Strength and Hypertrophy training methods/split for 4 months this past spring...wicked increases in strength and size on only 200 kcal over maintainence, and dropped bf too! Give SHSHT or his WSBT a shot, you will not be disappointed.

Thanks for the support I - glad SHSHT worked for you

Quote:

Originally Posted by DJSTARER

please compete in the USAPL.

Quote:

Originally Posted by DarkFalcon

I agree bro you are too damn strong not to do something with it. Why not win a few trophys to show the grandkids one day.

I might be strong, but I would be out of my league competing in full gear against alot of these guys who are 'using'. I figure with proper training in gear I would be doing a 500+ shirted bench, 700+ squat, 650+ deadlift. Sure that would be an elite class total, but when you start introducing full equipment and drugs to the equation that becomes nothing spectacular. I could win state level meets for my class here in MN with my current briefs-only lifts and raw bench, but if I wanted to be a national+ level competitor I would need to really step it up and start shooting for a 2000+ total in full gear at least.

For the time being, I am aiming for an elite total with just briefs and a raw bench while still being drug free. I have a long way to go.

**Peaked_18** · 10-25-2006, 01:50 AM

Interesting write-up, you should really submit this to Elite Fitness Systems.

**spytech** · 10-25-2006, 02:15 AM

Quote:

Originally Posted by Peaked_18

Interesting write-up, you should really submit this to Elite Fitness Systems.

Just what they need, another Westside routine, lol.

**DJSTARER** · 10-25-2006, 03:27 AM

it's really difficult to get away with "using" in the USAPL. it is an amateur federation...

they test a significant amount. i know i need to lay off the pot 1 month before a meet.

**spytech** · 10-25-2006, 08:48 AM

Quote:

Originally Posted by DJSTARER

it's really difficult to get away with "using" in the USAPL. it is an amateur federation...

they test a significant amount. i know i need to lay off the pot 1 month before a meet.

Ahh, yeah. I tend to overlook feds like the USAPL when I think about competing. It is interesting looking at their 2005 top 20 lifter results for the year for each weight class. If I could hit the elite total I think I could in full gear I would have been in the top 5 or 10 for 2005 for the 220's, not bad I guess. Would have only needed 1700 to take 2nd at nationals this year in 220s. If I got a sauna suit and dehydrated down before weigh-in I might possibly be able to hit the 198's. A 220 elite class total would put me #1 there, haha.

When I hit elite total with just briefs and a raw bench, then I'll consider competing, though.

**Peaked_18** · 10-25-2006, 10:20 AM

Quote:

Originally Posted by spytech

Just what they need, another Westside routine, lol.

Another couldn't hurt.

**spytech** · 10-25-2006, 05:08 PM

Quote:

Originally Posted by Peaked_18

Another couldn't hurt.

I gave it a try anyways - Jim said hell list it, just have to write a little article about my transformation.

**Peaked_18** · 10-25-2006, 10:24 PM

Quote:

Originally Posted by spytech

I gave it a try anyways - Jim said hell list it, just have to write a little article about my transformation.

Very cool, congrats!

10-16-2006, 03:47 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	please compete in the USAPL. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-24-2006, 09:58 PM	#3
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,765 Recipes: 0 Rep Power: 216	spytech i'm with djstarer on this one...you would kick ass and take names. for those who have yet to try Spytech's programs, i used Spytech's Hybrid Strength and Hypertrophy training methods/split for 4 months this past spring...wicked increases in strength and size on only 200 kcal over maintainence, and dropped bf too! Give SHSHT or his WSBT a shot, you will not be disappointed. __________________ No supplement can make up for the lack of a strong work ethic.

10-25-2006, 03:27 AM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	it's really difficult to get away with "using" in the USAPL. it is an amateur federation... they test a significant amount. i know i need to lay off the pot 1 month before a meet. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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10-16-2006, 07:10 AM	#1
spytech Getting Stronger Join Date: May 2005 Posts: 1,483 Recipes: 0 Rep Power: 36	Spytech's Hybrid WSB Hey all- I have been utilizing this hybrid of Westside training that I put together since March. Since then I have modified it several (8) times constantly tweaking things and revamping methods to suit my goals. Tonight I decided to further polish the template page I have had linked in my sig so that it explains everything in further detail. I will continue to update it as my goals change with time. Check it out here: http://www.spytechonline.com/shwsb/index.htm Some progress stats I have made while utilizing this approach to training: Deadlift: 550x1 -> 600x3 Wide-stance Squat: 445x1 -> 600x1 ATG Squat: 400x2 -> 445x1 (only trained once every 2-3 months) Decline Bench: 325x1 -> 405x1 Incline Bench: 305x1 -> 355x1 Seated Military Press: 245x1 -> 320x1 Weight: 210 @ 7%bf to 222 @ 8-9%'ish __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

10-24-2006, 10:06 PM	#4
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	I agree bro you are too damn strong not to do something with it. Why not win a few trophys to show the grandkids one day.

10-25-2006, 01:50 AM	#6
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Interesting write-up, you should really submit this to Elite Fitness Systems.