T Nation

WSBB Conjugate till I Die

As we all know the covid story and how it has effected everyone, I was one of the lucky ones not to catch it and have been at work since roughly late may. Gym opened up just last week and what better way then to celebrate with a new log on training for 2021 power lifting season.

To start off and try to lift max would be a dump idea, so I am building a plan where I start at 10x10 then slowly move to 1x1. In the process, I am looking to stack on muscle while I slowly get stronger and will be training 2 days on 1 day off then continue on in the program.

I plan to log the last couple sessions later today before I head off…Looking forward to 2021!!!

3 Likes

7-24-2020
Bench 135@8×8
Cable flys 16@4×15
Bb Curls 30@4×15
Hammer Curls 15@4×15
Wrist Roll 30@4×15

7-25-2020
DL 315@8×8
Lat Pull downs (behind) 65@4×15
Pull ups -220@4×15
Bicycle crunches 4x15
Bird dogs 2x15

7-27-2020
Shoulder Press 100@8x8
DB Press 30@4x15
Arnold Press 20@4x15
Kickbacks 10@4x15
SS Press downs/Upright Rows 45/27.5@4x15
Bicycle Crunches 4x15

7-28-2020
Squat 225@8×8
Leg press 225@4×15
Reverse Hyper 3×15
GHR 3x15
Rotator cuff 5@4×15
Calf Raises 45@4×15
Calf press 35@3×15

7-31-2020
Bench 300x1 - had more in me but didn’t want to push it as were not allowed spotters

Db flys 20@4×15
Press downs(rope) 38@2×15 30@1×15 25@2×15
Hammer Curls 20@4×15
Spider Curls 15@4×15
Wrist rolls 50@4×15

Testing maxes this week as the WPO is holding a meet in the near future so need to start gearing up for that

8-01-2020
DL Session
405x1
455x1
475x1
500x1 -sliped as I went to lower the bar
500x1 -100% clean

Pull ups: -200@3×15 -220x15
Lat pull downs: 75@4×15
Behind pull downs: 65@4×15
Lower back pulls: 35@4×15
Cable ab twist (both directions): 11@4×15
Sode bends 45@4×15

1 Like

8-3-2020
Shoulder Press
205x1 - Max and my all time high is 225
215xF

Side laterals 20@4x15
Upright Rows 50@4x15
Dips -180 @4x15
Iso Press Downs/Kick backs 10@4x15
Bird Dogs 4x10

8-4-2020
Squat
425x1
450x1
460x1
480x1 - Takes All Time Squat Record

GHR 3x15
Reverse Hyper 2x15
Leg Curls 30@4x15
Leg Extensions 110@4x15
Bicycle Crunches 4x15

Since I have finished all my max testing I will be gearing up in a new system to prepare for a potential meet within the next two months. I will be running WSBB from here on out, you will see some different Max effort days than what Louie lives by.

As a Raw lifter my body does take a good beating from maxing out every time, so because of that I am planning on doing more Doubles and triple PRs over 1 Max rep.

2 Likes

8-5-2020
Floor Press
275x1
295x1
305x1

Incline DB Press: 50@4x15
Incline DB Fly: 15@4x15
Dips: -160@2x15 -180@2x15
Press Downs: 65@2x15 55@2x15
Wrist Roll: 60@4x15

Note: Will be doing another two weeks of hypertrophy then will be moving into more specific training for Powerlifting.

Looks like you’ve maintained some good strength thru the covid. What weight class do you like to compete at?

All my previous meets I have competed in the 125kg class, but depending how I look after October, I might bump up to the 140kg class.

7-8-2020
Box Squat-Below
455x1
475x1
490x1 - PR

GHR: 25@4x10
Pull through: 75@3x10 75x20

8-8-2020
Bench - 80lb band
155@8x3

Pull Ups: -160lb@3x10 -180lb@3x10
JM Press: 35@4x10 - still feeling the elbow as I am dealing with it from the car accident
Hammer Curls: 25@4x15
Iso Press Downs: 15@4x10
Face Pulls: 55@4x20

140, at a minimum will be a good time eating!

is the 160 and 180 on dips, added weight?

no it’s minus weight, as I have to use a pull up assisted machine to build my lat strength up. I hope one day I can do that ahahah.

8-10-2020
Box Squat 245@12x2
2" Deficit DL 300@15 singles

GM: 225@5x5
Extensions: 120@5x10
Lower Back Pulls: 35@4x15
(Behind)Lat Pull Downs: 70@4x15
Side Bends 50@4x10
Sled Pushes: 225@3x40 yards -> Almost threw up

8-12-2020
Pin Press - PR is 340
295x1
315x1
325x1

Pull ups: -120lbs @2x5 -160lbs @3x10
Press Downs(Rope): 55@3x10 40@2x10
Curls:25@4x10
BB Shrugs: 225@4x10
Face Pulls: 65@4x15
Cable Flys: 27.5@4x10

8-14-2020
SSB Box Squat
405x1
455x1 - didn’t want to push it as the bar next was not long and only had a 1/4 clamped
405x1

Cleans
135@3x2 - bar would slip out of my hand but was able to catch it every time like a front squat

GM: 315@5x5
Extensions: 130@1x25/3x20
Lower Back Pulls: 45@3x10 35x10
Behind Lat Pulls: 85@4x15
Sled pulls 135@2x4 40 yrd lengths
Standing Crunches: 25@4x10

Note: Will have to acquire bands to add more weight/resistance for the SSB because of the smaller necks

1 Like

15-8-2020
Mini Single Bench
165@7x3

Pull Ups: -120lbs @ 2x5 -160lbs @ 4x5
JM Press: 35@4x15
Hammer Curls: 30@4x10
Face Pulls:75@4x10
Side Laterals: 20@4x10

18-8-2020 - I was asked to switch to Saturday’s for Heavy Lower day, so had to push back a day

2" Below Box Squat -45 sec rest
265@11x2

Sumo DL -45 second rest
300@ 15 singles

GM: 315@5x5
Reverse Hyper: Black Mini@4x10
Front Pull Downs: 75@4x10
Bird Dogs: BW@3x10

19-8-2020
Floor Press - Blue Mini (34.1kg - 22.7 kg)
225x1
275x1 - This was a huge grind near lockout

Dips: -160lb@4x10
DB Rows: 50@4x10
Spider Curls: 20@4x10
Reverse Fly: 20@4x10
Arnold Press: 25@4x10

forgot to blog the last couple sessions and was able to get in a cold bath on Friday which was nice.

22-8-2020
Rack Pulls - Mid Shin
450x1 - beltless PR
505x1
515x1
525x1 - PR

GHR: 45@4x10
Pull Downs(Front): 45@4x10
Standing Crunches: 27.5@4x15

**23-8-2020 **
Bench - Mini Single
180@6x3

BB Rows: 135@4x10
Close Grip: 225@5x5
Curls: 27.5@4x10
Flat Reverse Fly: 10@4x10
Shoulder Press: 95x16/12/7/5

25-8-2020
Box Squat
290@10x2

DL - Purple
300@15 singles

Note: had a massive migrane and tore my hand again so called it there.

1 Like

8-28-2020
GPP Day

Lat Pull Downs V-handles: 75@4x10
Leg Extensions: 70@4x10
Standing Crunches: 45@4x15

8-29-2020
ME Lower

Good Mornings
405x3
415x3
425x3

GHR: 65@4x10
Hip Thrust: 180@4x10
Lat Pull Downs: 45@4x10
Farmer Walks: 45@ 80/60/30ft
Standing Crunches: 45@4x10

8-30-2020
DE Upper

Blue mini Bench
155@8x3

BB Rows: 155@4x10
Close Grip: 250@5x5
Curls: 30@4x10
Reverse Fly: 10@4x15
Shoulder Press: 95@3x10
Wrist Rolls: 95@4x10

2 Likes