last couple of questions before i start.. (on WSB training))

[cccp]

Monday(ME)
Squat: work up to 1RM, alternate with 3RM GM, and 1RM deadlift every week.
leg curls
goodmornings
lat pulldowns
leg raises (abs)

QUESTION - how many sets/reps in supplemental exercises?


Wednesday(ME)
Bench Press: work up to 1RM. Do 2-4 singles at 90% and above. Rotate the core lift every couple of weeks.

high-incline bench press: close grip
?
?
?

QUESTION - what other supplemental exercises should i do on this ME day?



Friday(DE)
Speed (Box) Squat: 10 sets of 2 reps at 50-60% of 1RM
Speed Deads: every other week 6 sets of 2 reps with 60-70%, with short rest - 45 secs.

Hams/ Glutes???
spinal erectors ???
hips ???

crunches

QUESTION - please advise on what suppl. exercises should be done here.


Sunday(DE)
Bench Press: 10 sets of 3 reps at 50-60% of 1RM, relatively close grip, short rest - 45 secs

two arm DB extensions
one arm DB rows
Delts: front, side, and bent-over raises consecutively 20 reps in each direction, without rest, for the total of 60 reps. Occassionally do heavy front raises.

BB forearm curls
DB curls

 

[flapwrlftr]

Go to: www.elitefts.com and look at the training logs. You'll see how some of us train. This should fill in may of the blanks you have.

 

[revexrevex]

bro, they never do full deadlift or full bench during the training cycle

 

[Parabellum]

Take a look at the articles at www.elitefts.com, Great info there.