FIT Abomb WSBB4SB/ Maximum Strength

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Abomb

New Member
Feb 22, 2005
20,310
Houston, TX
Foam roller and bands are in the mail from elitefts.com

I will not start the maximum strength routine until my roller and bands are here so im doing WSBB4SB to hold me over for a few weeks (roller is out of stock at elite fts FUCK) (side note: rollers are a shitload cheaper at elite fts than sports authority)

Going to start out light and work heavier in this program and do a 'deload' week on the 4th week before I start maximum strength so im not really giving wsbb4sb a fair chance but it will be a great routine to hold me over in the mean time. I will pick up wsbb4sb after im done /w maximum strength. ***can anybody help me write a 2nd day for legs for wsbb4sb its not on his webpage***

upper body ME - no partner or spotter I would trust in the gym today so I went w/o spots.

incline barbell - bar to chest

95 x 12
115 x 8
135 x 6
155 x 3

decline db

50s x 10
50s x 8
50s x 8
50s x 8

chest support rows very wide grip

25 plate x 15
25 plate + 10 x 12
25 plate + 20 x 10
25 plate x 12

standin face pulls

40 x 15
30 x 12

hanging leg raises
3 sets of 8
 

mandrew

New Member
Aug 25, 2008
5,201
S.F.
  1. Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
    • Thick bar or regular barbell bench press​
    • Barbell floor press​
    • Rack lockouts / Suspended chain lockouts
    • Incline barbell bench press (regular grip or close grip)​
    • Close-grip bench press (index finger on smooth part of bar)​
    • Weighted chin-ups​
    • Board presses or foam presses​
    • Chain bench press (*recommended for not-so-skinny bastards)​
    • Band bench press (*recommended for not-so-skinny bastards)​
    • Reverse band bench press (*recommended for not-so-skinny bastards)​
  1. Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
    • Flat DB bench press (palms in or out)​
    • Incline DB bench press (palms in or out)​
    • DB floor press (palms in)​
    • Barbell push-ups (wearing weighted vest)​
    • Blast strap push-ups (wearing weighted vest)​
    • Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)​
  1. Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
    • DB rows​
    • Barbell rows​
    • Seated cable rows (various bars)​
    • T-bar rows​
    • Chest supported rows​
Group 2
    • Rear delt flyes​
    • Scarecrows​
    • Face pulls​
    • Seated DB “power cleans”​
    • Band pull-aparts​
  1. Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
    • DB shrugs​
    • Barbell shrugs​
    • Safety squat bar shrugs​
    • Behind the back barbell shrugs​
  1. Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:
    • Barbell curls (regular or thick bar)​
    • DB curls (standing)​
    • Seated Incline DB curls​
    • Hammer curls​
    • Zottmann curls​
    • Iso-hold DB curls​
TUESDAY – Dynamic-Effort Lower Body
  1. Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
  1. Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
    • Bulgarian split squats, front leg elevated (holding DB’s or with a barbell)​
    • Barbell reverse lunge, front foot elevated​
    • Barbell reverse lunge w/ knee lift (front foot elevated)​
    • Step-ups (box height slightly above knee)​
  1. Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
    • 45-degree hyperextensions​
    • Reverse hyperextensions​
    • Pull-throughs​
    • Swiss ball back bridge + leg curl​
    • Glute-ham raises​
    • Romanian deadlift​
    • Forward sled dragging, upright posture (3 sets of 30 yards)​
  1. Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
    • DB side bends​
    • Offset barbell side bends​
    • Barbell Russian twists​
    • Low cable or band pull-ins​
    • Hanging leg raises​
    • Weighted Swiss ball crunches​
    • Spread-eagle sit-ups (holding DB over chest)​
    • Standing sit-ups (using a band or a high pulley)​
THURSDAY – Repetition Upper Body
  1. Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
    • Flat DB bench press (palms in or out)​
    • Incline DB bench press (palms in or out)​
    • DB bench press on Swiss ball (palms in or out)​
    • DB floor press (palms in)​
    • Push-up variations​
    • Chin-up variations​
  1. Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
    • Lat pulldowns (various bars)​
    • Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)​
    • Straight arm pulldowns​
Group 2
    • Rear delt flyes​
    • Scarecrows​
    • Face pulls​
    • Seated DB “power cleans”​
    • Band pull-aparts​
  1. Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
    • DB lateral raises​
    • L-lateral raises​
    • Cable lateral raises​
    • DB military press​
    • DB side press​
  1. Traps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
    • DB shrugs​
    • Barbell shrugs​
    • Safety squat bar shrugs​
    • Behind the back barbell shrugs​
Group 2
    • Barbell curls (8-10 reps each set)​
    • DB curls (8-10 reps each set)​
    • Seated Incline DB curls (8-10 reps each set)​
    • Hammer curls (8-10 reps each set)​
    • Zottmann curls (8-10 reps each set)​
    • Iso-hold DB curls (8-10 reps each set)​
    • DB triceps extensions (10-15 reps each set)​
    • Triceps pushdowns (15-25 reps each set)​
  1. Grip / Forearms – choose one of the following exercises:
    • Wrist roller (2-3 sets of 2-3 reps)​
    • Thick bar or heavy DB holds (2-3 sets of max time)​
    • Plate pinch gripping (2-3 sets of 2-3 reps)​
    • Captains of Crush gripper (3 sets of max reps each hand)​
    • Rice digs (3 timed sets)​
*DON’T train your grip/forearms if you’re planning on deadlifting the next day.
FRIDAY – Max-Effort Lower Body
  1. MAX-EFFORT LIFT work up to a max set of 3-5 reps in one of the following exercises:
    • Box squats (regular bar, safety squat bar, cambered bar, buffalo bar)​
    • Free squats (regular bar, safety squat bar, cambered bar, buffalo bar)​
    • Straight bar deadlifts (traditional style, sumo style)​
    • Rack pulls (partial deadlifts)​
    • Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)​
*Bands and/or chains can be incorporated into all of the above exercises for the not-so-skinny bastards reading this article.
  1. UNILATERAL MOVEMENTchoose one of the following exercises and perform 3 sets of 6-12 reps:
    • Bulgarian split squat variation (holding DB’s or with a barbell)​
    • Reverse lunge variation​
    • Step-up variation​
    • Walking lunges​
    • Backward sled drags (3 sets of 30 yards)​
    • Forward sled drags, 45-degree angle (3 sets of 30 yards)​
  1. HAMSTRING / POSTERIOR CHAIN MOVEMENTchoose one of the following exercises and perform 3 sets of 8-12 reps:
    • 45-degree hyperextensions​
    • Reverse hyperextensions​
    • Pull-throughs​
    • Swiss ball back bridge + leg curl​
    • Glute-ham raises​
    • Romanian deadlifts​
    • Forward sled dragging (upright posture)​
  1. Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.
 

mandrew

New Member
Aug 25, 2008
5,201
S.F.
I like that version (part III) better because it includes a light leg day (plyos and optional weight stuff... I run up a steep hill a bunch of times instead of doing high-rep lunges and shit... saves me a trip to the gym and is much more fun/challenging.


Also it includes a lot of maxing out... so for your upper ME day instead of doing 4 sets of decline DB after your ME exercise, you'd do like 2 sets of flat DB or DB floor press with a weight to complete failure in the 15-20 rep range on the first set. Second set you'll most likely only get 10-12 but that's OK.... that's how it's supposed to be. It definitely follows the "less is more" concept in terms of the amount of sets perscribed.... I think DeFranco expects growth to take place when you go to failure on less sets and superset certain things (back exercise always supersetted with rear delts, etc).
 

Hood Moses

Halogen boi
Oct 4, 2001
36,764
NC
Do that but replace box jumps with squats if you are looking for an actual DE day. Box jumps arent needed for a big vertical. Just heavy squats.
 
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Abomb

Abomb

New Member
Feb 22, 2005
20,310
Houston, TX
any recommendations on the single leg unilateral exercises I should select? I really hate lunges but ill do them if thats what I need to do.
 

Hood Moses

Halogen boi
Oct 4, 2001
36,764
NC
If you have a unilateral leg press that would work, but split squats and lunges are probably the best.
 
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Abomb

Abomb

New Member
Feb 22, 2005
20,310
Houston, TX
No problem, just do it big nigga


thanks, im just now learning that a major flaw in my weight lifting career is lack of a true strength base and how im sure my function/mobility is dogshit and leading to shoulder and knee pain :o

that and i want to set some sick raw prs for myself.
 
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Abomb

Abomb

New Member
Feb 22, 2005
20,310
Houston, TX
I gotta fucking rant here. I lost my bottle of cabaser ($80). I think my girlfriend or mom accidentally threw it away when we stayed at the rents house this weekend. The bottle it comes in is amazingly tiny. I was making good progress in the libido department as well. FUCKING SHIT FUCK BALLS.

So that fucked me, im giong to try to find a really bad ass female endocrinologist in Houston and have my work pay for the prescription of whatever she prescribes me because you know the bullshit insurance wont cover shit.

still going to stay on the AIFM though twice a day.

FUCK.
 
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Abomb

Abomb

New Member
Feb 22, 2005
20,310
Houston, TX
No it will work fine when new, the white ones just don't last as long.


thanks for recommending that book by the way (granted it wasnt to me but i jacked it anyways :mamoru:)

which foam roller would you recommend to me? i would actually like something quality and lasting.
 
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