Romanaz : The Olympic Weightlifter - Page 15

**romanaz** · 12-29-2006, 04:59 AM

Alright, over the next week or two I'm going to be working out the details for my next run w/ a WSB template. Since I can do either workout at home, I'd like to switch up the days to be better for me.

I'm thinking a Monday (ME Squat), Wednesday(DE Bench), Friday(DE Squat), Saturday(ME Bench) would be good to start with.

My basic plan for benching is to perfect my form and work on the mid portion of the lift and the lockout. So basically I'm thinking 2-3-4 board press' for ME work and switch in floor press' one week to mix it up. Maybe Week 1-3 have 4 boards, 4-6 have 3, and 7-9 be 2 boards and 10-11 be floor press. The point of building the top part is so that I can be stronger there and to get used to heavier weights on my hands. If I can successfully get stronger here, I can implement bands into training for my next cycle and get off the bottom better with that strength. Correct me if I'm thinking wrong anyone (dustin and bigD :-D)

For my Squat and Deadlift, I'm going to continue with my plan of alternating each week. For squatting, I'm thinking DE work be done with bands choked around the bottom. Using bands here to help me get more out of the hole, which seems to be my bigger problem. This will teach me to be fast out of the bottom. I'll rotate them in for the first 4 weeks, and last 3 weeks. For deadlift, when I'm not in school or at Gibsons, I can't choke the bands at the bottom because my rack has thin bottom. I choke at the bottom to the bottom most spot rail. So, the idea here is to do Reverse Band deadlifts to build the top of my lift up, and when school starts on the 17th, I can cycle in banded deadlifts to help my speed off of the bottom. Suggestions on whether to cycle that in for DE or ME work. Point here is, as with bench is to build top strength then build the bottom up to that point. Cycle 3 sessions of reverse band deadlifts in (aka first 6 weeks) and the last 5 weeks (2 or 3 sessions, depends on how its scheduled out) will be band deadlifts at school or gibsons.

Any suggestions would be mighty helpful. I'm just starting working this out and I haven't gotten to the Accessory/supplementary work quite yet, but I know my 1st exercise after ME/DE work will be CGBP/Incline CGBP/Incline Bench or Illegally Wide Bench, maybe rotated in somehow. Squats and deadlifts immediatly after will rotate between GM's/RDL's/SLDL's/Wide GM's/Sumo Pulls

**DJSTARER** · 12-30-2006, 02:38 AM

personally, I find rev barbel lunges are a great supplementary move for your lower body. JM presses and weighted pushups are good for volume as well. DON'T NEGLECT YOUR ABS!!! Every day to an ab move in the 6-15 rep range. Get a stability ball too... you can do pushups and crunches on them. Once you get some quality bands, you can make band GMs, seated band hamstring curls, band pressdowns, band trip ext, band leg ext...... you get the idea. These are all great supplementary moves.

**romanaz** · 12-30-2006, 03:27 AM

i got the band pack dj, so I got mini, light, average and strong. I think that covers me.

talked to bigD for a bit and he steered me in a better direction and I'll be taking his advice and I'll write up the routine I have so far, and then fine tune it some more.

**romanaz** · 12-30-2006, 03:34 AM

Alright good day, my friend paul and dave lifted with me so the time was a bit longer, but good day. Thought I nailed a 5lb 1board PR, but I missed it by 5lbs. So, had I known that I would have hit the 165x1 again. damnit! good job nonetheless.

1 Board Press
45x3
45x3
65x3
95x3
115x3
125x3
135x3
145x1
155x1
160x0 (bar fell out of the groove)
160x1

Incline Press
95x8
115x8
125x8

Incline CGBP
115x3
125x3

Hang Cleans
135x3
135x3

Band Pushdowns
Miniband x 8
Lightband x 8
Lightband x8

**romanaz** · 12-30-2006, 05:02 AM

WSB Split 9 Weeks
Purpose : Build overall bench strength, fine tune bench technique,
and find sticking points. Build off the floor deadlift ablilty, and out
of the hole squat ablilty.

Lifting Schedule :
Monday : ME Bench
Tuesday : ME Squat
Wednesday : GPP/Recovery Work
Thursday : GPP
Friday : DE Bench
Saturday : DE Squat
Sunday : GPP/off

Week One

Day 1 - ME Bench
Bench Press - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
JM Press - work up to 2x3
Incline BB Press - 3x8
Plate Raise - 3x8
Lying Tricep Extension - 3x8

Day 2 - ME Squat
Box Squat to 15inch Box - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
Goodmornings - work up to 2x3
BB Lunges - 3x6 (each leg)
BB Rows - 3x6
Lying Leg Raises 5x15

Day 3 - DE Bench
Speed Bench - 3 grips : competition(fore on ring), close (pinky on ring), wide(thumb on ring) 10x3 w/ 50% 1RM
CGBP - 3x6
Decline Press - 3x8
Cleans - 3x3
Band Pushdowns - 3x10

Day 4 - DE Deadlift
Speed Deadlifts - 10x1 w/ 50% 1RM
Step Ups - 3x6
Goodmornings - 3x8
Chinups - 4x8
Decline Situps - 5x30

Week 2

Day 1 - ME Bench
Bench Press - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
JM Press - work up to 2x3
Incline BB Press - 3x8
Plate Raise - 3x8
Lying Tricep Extension - 3x8

Day 2 - ME Deadlift
Elevated Deadlifts - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
RDL - work up to 2x3
BB Lunges - 3x6
BB Rows - 3x6
Lying Leg Raises superset with Decline Situps 5x15/5x25

Day 3 - DE Bench
Speed Bench - 3 grips : competition(fore on ring), close (pinky on ring), wide(thumb on ring) 10x3 w/ 50% 1RM
CGBP - 3x6
Decline Press - 3x8
Cleans - 3x3
Band Pushdowns - 3x10

Day 4 - DE Squat
Speed Box Squats to 15inch box - 10x2 @ 50% 1RM
Goodmornings - 3x8
Step ups - 3x6
Chinups - 4x8
Lying Leg Raises - 5x15

Week 3

Day 1 - ME Bench
Bench Press - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
JM Press - work up to 2x3
Incline BB Press - 3x8
Plate Raise - 3x8
Lying Tricep Extension - 3x8

Day 2 - ME Squat
Box Squat to 15inch Box - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
Goodmornings - work up to 2x3
BB Lunges - 3x6 (each leg)
BB Rows - 3x6
Lying Leg Raises 5x15

Day 3 - DE Bench
Speed Bench - 3 grips : competition(fore on ring), close (pinky on ring), wide(thumb on ring) 10x3 w/ 55% 1RM
CGBP - 3x6
Decline Press - 3x8
Cleans - 3x3
Band Pushdowns - 3x10

Day 4 - DE Deadlift
Speed Deadlifts - 10x1 w/ 55% 1RM
Step Ups - 3x6
Goodmornings - 3x8
Chinups - 4x8
Decline Situps - 5x30

Week 4

Day 1 - ME Bench
Bench Press - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
JM Press - work up to 2x3
Incline BB Press - 3x8
Plate Raise - 3x8
Lying Tricep Extension - 3x8

Day 2 - ME Deadlift
Elevated Deadlifts - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
RDL - work up to 2x3
BB Lunges - 3x6
BB Rows - 3x6
Lying Leg Raises superset with Decline Situps 5x15/5x25

Day 3 - DE Bench
Speed Bench - 3 grips : competition(fore on ring), close (pinky on ring), wide(thumb on ring) 10x3 w/ 60% 1RM
CGBP - 3x6
Decline Press - 3x8
Cleans - 3x3
Band Pushdowns - 3x10

Day 4 - DE Squat
Speed Box Squats to 15inch box - 10x2 @ 60% 1RM
Goodmornings - 3x8
Step ups - 3x6
Chinups - 4x8
Lying Leg Raises - 5x15

Week 5 - Deload Bench

Day 1 - Deload Bench
Flat Bench - 5x10
CGBP - 5x10
Overhead Press - 5x10
Decline Press - 5x10
Band Pushdowns - 5x10

Day 2 - ME Squat
Pause Squats - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
RDL - 3x8
Goodmornings - 3x8
Reverse Lunges - 3x6
Superset Situps with Hanging Leg Raises 5x15/5x15

Day 3 - Deload Bench
Flat Bench - 5x10
CGBP - 5x10
Overhead Press - 5x10
Decline Press - 5x10
Band Pushdowns - 5x10

Day 4 - DE Deadlift
Deadlift - 10x1 w/ 60% 1RM, Work up to a Heavy double
Goodmornings - 3x6
Step-ups - 3x6
Lying Leg Raises - 5x15

Week 6

Day 1 - ME Bench
Bench Press - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
JM Press - work up to 2x3
Incline BB Press - 3x8
Plate Raise - 3x8
Lying Tricep Extension - 3x8

Day 2 - ME Deadlift
Snatch Grip Deadlifts - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
RDL - work up to 2x3
BB Lunges - 3x6
BB Rows - 3x6
Lying Leg Raises superset with Decline Situps 5x15/5x25

Day 3 - DE Bench
Speed Bench - 3 grips : competition(fore on ring), close (pinky on ring), wide(thumb on ring) 10x3 w/ 50% 1RM
CGBP - 3x6
Decline Press - 3x8
Cleans - 3x3
Band Pushdowns - 3x10

Day 4 - DE Squat
Speed Box Squats to 15inch box - 10x2 @ 50% 1RM
Goodmornings - 3x8
Step ups - 3x6
Chinups - 4x8
Lying Leg Raises - 5x15

Week 7

Day 1 - ME Bench
Bench Press - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
JM Press - work up to 2x3
Incline BB Press - 3x8
Plate Raise - 3x8
Lying Tricep Extension - 3x8

Day 2 - ME Squat
Pause Squat - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
Goodmornings - work up to 2x3
BB Lunges - 3x6 (each leg)
BB Rows - 3x6
Lying Leg Raises 5x15

Day 3 - DE Bench
Speed Bench - 3 grips : competition(fore on ring), close (pinky on ring), wide(thumb on ring) 10x3 w/ 55% 1RM
CGBP - 3x6
Decline Press - 3x8
Cleans - 3x3
Band Pushdowns - 3x10

Day 4 - DE Deadlift
Speed Deadlifts - 10x1 w/ 55% 1RM
Step Ups - 3x6
Goodmornings - 3x8
Chinups - 4x8
Decline Situps - 5x30

Week 8
Day 1 - ME Bench
Bench Press - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
JM Press - work up to 2x3
Incline BB Press - 3x8
Plate Raise - 3x8
Lying Tricep Extension - 3x8

Day 2 - ME Deadlift
Snatch Grip Deadlifts - warm up with sets of 3 until you feel you can no longer do 3, drop down to one and contiune to a 1RM
RDL - work up to 2x3
BB Lunges - 3x6
BB Rows - 3x6
Lying Leg Raises superset with Decline Situps 5x15/5x25

Day 3 - DE Bench
Speed Bench - 3 grips : competition(fore on ring), close (pinky on ring), wide(thumb on ring) 10x3 w/ 55% 1RM
CGBP - 3x6
Decline Press - 3x8
Cleans - 3x3
Band Pushdowns - 3x10

Day 4 - DE Squat
Speed Box Squats to 15inch box - 10x2 @ 60% 1RM
Goodmornings - 3x8
Step ups - 3x6
Chinups - 4x8
Lying Leg Raises - 5x15

Week 9 - "Meet Week" Take days off and some day later in the week go for PR's in squat/bench/deadlift.

only I can see being wrong would be adding a bit more variation to it. Maybe make it a deload week for everything?

**DJSTARER** · 12-30-2006, 05:29 AM

looks solid... but where is the bench progression? I mean, from a strictly conjugate standpoint...

**romanaz** · 12-30-2006, 05:31 AM

the point is to each week, push harder and heavier on the ME bench day. Also, I'm going to be working on the form more and it should help out some. do you mean progression on the DE days?

**DJSTARER** · 12-30-2006, 07:28 PM

naw, i meant ME. You are just aiming to progress though increased weight. I find i stall very quickly like that. I do better progressing through varying intensities and volume. For example:

week 1: ME 3X5 on bench and then 10 inch lockouts to 1rm
week 2: ME 3X4 (w/ higher % of 1rm) on bench, and 6 inch lockouts
week 3: ME 3X3 (again, higher %) on bench, and incline lockouts 3rm

something like that. Through each cycle I add weight at a more efficient pace than through simple weekly progression

**romanaz** · 12-30-2006, 08:07 PM

DJ, no offense, but you train as you say 'powerlifting for mass.' I'm here for strength and I need to perfect my overall technique (which will happen with the 3 rep sets and the speed work). I'm pretty sure I can progress each week as long as I keep the form perfect. The 160x1 board press I did yesterday went up like nothing, so I'm sure if I get the form down right I'll progress. And also, my ME lift is a LOT more sets then 3. Its usually in the high single digits or low doubles.

How about this? If I don't progress well the first four weeks (well = not at all), then I try yours for the last 4.

**DJSTARER** · 12-30-2006, 08:30 PM

i believe you will gain on anything for the time being. your bench is just waiting to explode.

**romanaz** · 12-30-2006, 08:54 PM

very true on that :-D

**romanaz** · 12-31-2006, 01:09 AM

Long workout, even though I hardly did anything haha. Workout took over 2hrs b/c my friend Dave was over and I was showing him how to Squat and deadlift.

Anyhow

Deadlift
135x5
135x5
195x3
225x3
245x3
265x3
285x3
315x3
335x3
355x1
375x1
385x1
405x1 [PR]

Light Band Assisted Chinups
x8
x8

good workout, 2006 deadlift goal accomplished!

**BigZeke** · 12-31-2006, 01:14 AM

13 sets of deads!

12-30-2006, 02:38 AM	#422
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	personally, I find rev barbel lunges are a great supplementary move for your lower body. JM presses and weighted pushups are good for volume as well. DON'T NEGLECT YOUR ABS!!! Every day to an ab move in the 6-15 rep range. Get a stability ball too... you can do pushups and crunches on them. Once you get some quality bands, you can make band GMs, seated band hamstring curls, band pressdowns, band trip ext, band leg ext...... you get the idea. These are all great supplementary moves. __________________ 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

12-30-2006, 05:29 AM	#426
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	looks solid... but where is the bench progression? I mean, from a strictly conjugate standpoint... __________________ 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

12-30-2006, 07:28 PM	#428
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	naw, i meant ME. You are just aiming to progress though increased weight. I find i stall very quickly like that. I do better progressing through varying intensities and volume. For example: week 1: ME 3X5 on bench and then 10 inch lockouts to 1rm week 2: ME 3X4 (w/ higher % of 1rm) on bench, and 6 inch lockouts week 3: ME 3X3 (again, higher %) on bench, and incline lockouts 3rm something like that. Through each cycle I add weight at a more efficient pace than through simple weekly progression __________________ 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

12-30-2006, 08:30 PM	#430
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	i believe you will gain on anything for the time being. your bench is just waiting to explode. __________________ 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

12-31-2006, 01:14 AM	#433
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	13 sets of deads! __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger