My WS4SBv3

For those that are interested, this is my personal version of WSFSBv3, the speed and strength variation. 

This is the original article. 

The strength and speed template is intended for athletes who want/need to incorporate speed training and conditioning into their program. In my version I've added extra conditioning finishers on upper body days, as I rarely get to do a pure conditioning day.   

Gordon: 9/24 & 9/27

9/24/09: Short speed day

Box Squats: 3x9@190 (fast)
Leg raises: 3x15

9/27/09: Volume day

Squats: 5x5@295 (slow)
Bench: 5x5@205 (medium)
Deadlift: sumo, 3x3@345 (slow)

Gordon: 9/16 & 9/17

Speed days:

9/16/09:
Bench: 8x3@185 (medium fast, should probably have done less weight)
Cable row: 3x9@160
sit ups: 3x10@45

9/17/09:
Deadlift, sumo: 8x2@185 (fast)
Squats, box: 8x3@185 (fast)

Gordon: 8/22 & 8/23

8/22/09: Speed day

Box Squat: 9x3@185 (fast)
Bench: 8x3@135 (medium fast)
Bent over row: 3x6@154 (medium)
Hanging leg raise: 6,8,8,8
Cable standing crunch: 3x8@100

All the speed sets started out medium, then got faster as the sets went on. Didn't quite know what to do with all the extra hours at the gym, so did some abs too.

8/23/09: Accessory day

Good Morning: 3x5@185 (medium) per Nate's advice I'm going to start progressively adding weight to gm's
DB curl: 8@30; 4x8@35 (slow)
Calf raise: standing - 2x8@160; seated - 2x8@90
Sit ups: 3x10@45

Was really unfocused today and babbled too much. Need to increase work capacity (conditioning) and focus.

Also, I've decided to enter into a bodybuilding pre-competition phase on account of an ex coming into town this weekend, and me needing to show her what she's missing. The plan is to drop to 1000 Cal/day, take ECA stack, and carb/water deplete starting today. John I'll need advice for good tanning salon, Andre for hair removal/manicure/pedicure, Shanker for ways to push her out of my life, and Rene for fashion tips :D

Gordon: 8/15 - Speed day

Speed day, very short crewed.

Bench: 2x3@135 (fast); 2x3@185 (medium fast); 2@225 (medium); 2x2@245 (slow)
Box Squat, with box at parallel: 9x3@185 (fast)
Deadlift: 8x2@225 (fast)

I wanted to figure out on bench what I should be doing for speed sets, looks like it'll be somewhere around 145. I then tried some heavier sets so I don't forget how to bench heavy. The 225 and 245 felt heavy and I had almost no arch. Boo.

Box squats and deads for speed were good, felt fast. I think I'll do singles for speed deads next speed day.

Gordon: 8/2 - Speed day

Hi all. I am the other Asian guy that's not as strong as Frank but definitely getting heavier than him. My notation is: Sets x Reps @ Weight in pounds, then I put in parentheses some notes, usually the bar speed on the last rep.

Box Squat, with box at parallel, for speed: 8x3@185 (fast)
Good Morning: 3x10@95 (medium)

I am on the Texas Method, from Practical Programming. I am subbing in some speed work for high intensity days, since Rippetoe also seems to like speed sets.