[Team Dragonfire]

Monday, April 21st, 2008

WS4SB -

This will be my last week doing WS4SB as it was written. I've gained strength on it and I can tell that I've gotten a bit bigger, but nothing crazy.

I'll be going for a few PRs this week and attempting to tape it.

Overall impression was that although it was great for a change of pace and I liked trying to get bigger, my body doesn't carry the heavier weight as well when I wrestled and I'm better off combining heavy lifts with conditioning work.

[kaboom187]

Did you already have some decent muscle on you before starting?

I'm doing WS4SB over the summer cause i don' think i'm going ot compete. I"m all skin and bones, so putting on some mass and strength seems good for me.

Shed more insight on your experiences. I'd imagine yours will be much different than mine because
A) you were already bigger
B) you were already fairly strong.

Still would like to hear some expanded thoughts, mostly about how it affected your wrestling.

[Team Dragonfire]

WS4SB really helped my wrestling as far as strength, but what I sacrificed to do it (conditioning and stretching) really hurt my wrestling. If you keep up your conditioning and you make a sincere effort to become/stay flexible, then you'll be just fine.

I think it helped tremendously that I was already in the middle range of strength and size when I started it.

[Team Dragonfire]

Monday, April 21st, 2008

Strength / Conditioning

Deadlift
5x135
3x225
1x315
1x365
1x405
1x435.. 5#PR
1x450.. 20#PR

Videos of the top 3 lifts to be added once I find the cord.


3 rounds:
10x135# front squat
25x jumping pullup

Goal: 2:10
Time: 2:19 (7 seconds off of my pr)

I can definitely get it under 2:00 come tournament time.

[MikeMartial]

Originally Posted by Team Dragonfire

1x450.. 20#PR

!!!! Congrats.

[kaboom187]

Nice training!

Yeah, i'm already one of the really flexible guys at my club. conditoining is pretty consistent as i get a lot of sparring and training hours in, so i should be able to maintain mylevel atleast.

I was thinking the routine might actually work really well for me because i'm on the low end of the size/strength spectrum.

I'm interested in seeing your other upcoming PRs!

[Centaur]

Originally Posted by Team Dragonfire

Monday, April 21st, 2008

Strength / Conditioning

Deadlift
5x135
3x225
1x315
1x365
1x405
1x435.. 5#PR
1x450.. 20#PR

Videos of the top 3 lifts to be added once I find the cord.


3 rounds:
10x135# front squat
25x jumping pullup

Goal: 2:10
Time: 2:19 (7 seconds off of my pr)

I can definitely get it under 2:00 come tournament time.

Fuckin' A on the Dead PR man.

I like your

10x135# front squat
25x jumping pullup

You make that one up or find it somewhere?

[Team Dragonfire]

Originally Posted by Centaur

You make that one up or find it somewhere?

Taken straight from crossfit. The majority of the stuff I do is taken from there. In their 'workout of the day' archives you can find so much stuff to use for conditioning and finishers that you'll never get bored.

[XTrainer]

Nice DL PR. Darn, we were neck and neck, I'm at 435, going for 440 tomorrow. Guess that doesn't look so good now lol.

Good job, man.

[TheCuttlefish]

Originally Posted by Team Dragonfire

Friday, April 4th, 2008

WS4SB – Lower Body DE

Box Jumps
2x3x24
2x3x36
1x42
1x42
0x42.. smashed my shin
0x42.. only one foot on box
0x42.. got on but slipped back off
6x36… pissed off
1x lady at the gym telling me that the box jumps were “impressive”
1x get bandaid for the gash on my shin

BAHHAHAHAHHAHAHHAHAHA

Read my log. I'm glad to see i'm not alone in this.